Hi all
Early / mid 30s Dad of 2. Used to be in great shape twice in my life before for few periods before falling off the cliff. Each of those times id go from c.95kg down to 75kg very low body fat etc but also each of those times i got there by essentially quiet quitting my job and spending like 6-8 months "WFH" and going beast mode 3-6 hours work out per day (e.g. 1-2 hours gym, 2-3 hours walking, MMA etc) nearly every day.
Now i have much less time but fortunately more money for a nice home gym.
This is my current setup:
https://preview.redd.it/9fn3byo0keb...bp&s=5f7f8d175135a4dcb3cfe7fe3fdc1b95a83602a1
Want something simple, dont care about body building or hitting every seperate muscle. Ideal for me would be 3-4 exercises per day and just increase volume/weight. big fan of exercises that are more "full body" type.
Id say would say my goal would be strength / conditioning as id love to go back to MMA training / sparring which i used to do
Im thinking 3 day split, 1 day rest followed by repeat. Perhaps:
Lower Body (squats , deadlift, kettle bell swings, turkish get up?)
Upper Body (dips, pull ups, bench press, landmine, kettlebell C&P?)
Cardio focus (jump rope several k & speed ball work. Perhaps some kettlebell work?).
For reference at my peak i could do c.120kg squat, 140-150kg DL, 80kg bench (worst), would do 10k jump rope skips etc with breaks.
Also, not shown in picture but i have 2 sets of mirafit jerk blocks so deadlifting on that floor shouldnt be issue, but i do need to get a dead lift block so that i once again have full ROM
Appreciate any advice!
Early / mid 30s Dad of 2. Used to be in great shape twice in my life before for few periods before falling off the cliff. Each of those times id go from c.95kg down to 75kg very low body fat etc but also each of those times i got there by essentially quiet quitting my job and spending like 6-8 months "WFH" and going beast mode 3-6 hours work out per day (e.g. 1-2 hours gym, 2-3 hours walking, MMA etc) nearly every day.
Now i have much less time but fortunately more money for a nice home gym.
This is my current setup:
https://preview.redd.it/9fn3byo0keb...bp&s=5f7f8d175135a4dcb3cfe7fe3fdc1b95a83602a1
- Dip bars
- Pull up bar (very little headroom sadly)
- 4 kettle bells (12,18,24,36kg)
- Squat/Bench press rack (goes upto 140kg in weights)
- Pull down / up wall mounted machine (shares weights with squat/bench rack)
- Weighted jump rope (0.5, 1kg, 2kg)
- Landmine viking press
- (not yet purchased) Free standing speed bag
Want something simple, dont care about body building or hitting every seperate muscle. Ideal for me would be 3-4 exercises per day and just increase volume/weight. big fan of exercises that are more "full body" type.
Id say would say my goal would be strength / conditioning as id love to go back to MMA training / sparring which i used to do
Im thinking 3 day split, 1 day rest followed by repeat. Perhaps:
Lower Body (squats , deadlift, kettle bell swings, turkish get up?)
Upper Body (dips, pull ups, bench press, landmine, kettlebell C&P?)
Cardio focus (jump rope several k & speed ball work. Perhaps some kettlebell work?).
For reference at my peak i could do c.120kg squat, 140-150kg DL, 80kg bench (worst), would do 10k jump rope skips etc with breaks.
Also, not shown in picture but i have 2 sets of mirafit jerk blocks so deadlifting on that floor shouldnt be issue, but i do need to get a dead lift block so that i once again have full ROM
Appreciate any advice!