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PostPosted: Thu May 25, 2006 12:18 am 
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Okay, I'm going to Africa on June 9 and will be there for a few weeks. I want to make sure I don't get out of shape, since it seems like I lose muscle fast unless I'm working out. It's highly unlikely that I'll have access to any standard weight training equipment, so I'll be doing bodyweight exercises, here's my tentative program.

Chest: Push-ups (with feet on an elevated platform)
Back: Pullups
Biceps: Close-grip hands facing in pullups
Triceps: Dips
Legs: Wall sits, bodyweight squats
Calfs: Donkey calf lifts
Shoulders: ????

Does anyone have any suggestions or comments? I can't think of anything to do with shoulders. I don't know if the pullups are good enough for biceps, even close-grip and palms facing in pullups seem more back than bicep. Anyone have good bicep bodyweight exercises?



My other question has to do with protein. I doubt if I'll have access to 80 grams a day, let alone the 220 I normally eat. I may take some whey with me, so I might be able to up by daily intake to 120g. Still that's about half what I'm getting now, should I start lowering my daily protein intake to get my body used to it, or would that just make things worse?


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PostPosted: Thu May 25, 2006 7:42 am 
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Location: Maine
Three more you should consider:
Supine rows for back
Locking hands and pulling apart for back
Clasping hands and pushing inward for chest

I don't know about biceps, find something you can curl I guess. Or lots of supinated pull-ups.

I can't offer an opinion on the protein, sorry.


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PostPosted: Thu May 25, 2006 8:41 am 
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In Memoriam: TimD
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Location: Va Beach, Va
Shoulders, Handstand pushups. Do them against a wall, so your feet can make contact for balance. Supine rows with your curl grip chins already mentioned will get the back and biceps. For legs, do one legged bodyweight squats using one hand on a chair for balance.
Tim


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PostPosted: Fri May 26, 2006 10:36 am 
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Apprentice
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I'll be pimping my breakdancing/gymnastic routine here.

Specifically for biceps and shoulders and your core, you can gradually work up to doing some tuck planches. http://www.dragondoor.com/articler/mode3/229/


You should also do some lower body workout. I'd suggest pistols (1 legged squats) and lunges/explosive lunges.


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