Day 4: On the fly

day 4

  • Weight: 123.4 lbs.
  • Workout B: 53 minutes
  • Total inches: 116.6
  • Protein: 117 g (1 g over target)

I am not a gym rat.

When you’re a nerd in school, you find ways to get out of PE. Climb the rope? Have rubber balls hurled at your head? No thanks. (Though I did dig the square dancing.)

So given the choice between signing up for an expensive gym membership or getting the most basic equipment at home, I took the latter. (I think I could’ve gotten away with doing a free 30-day trial membership, but what would I do if I didn’t bulk up fast enough in that period?)

I’m now the proud owner of a dumbbell set, barbell, plates and a workout bench for just under $130. I also built a T-handle from pipes ($19) as a decent kettlebell substitute.

Even with my careful shopping, I hit a couple of potential setbacks with today’s Workout B.

“The 4-Hour Body” [Amazon | iTunes aff. links] has great workout suggestions if you’re using a fully equipped gym. Otherwise, you might spend some time looking for alternate routines.

The first exercise is the slight incline bench press. Since I don’t have a power rack or a spotter, the safest alternative was using dumbbells instead of barbells.

Video: Incline Dumbbell Bench Press

YouTube has so many videos demonstrating the proper way to do each routine. This made it a little easier in doing the exercise with different equipment or method.

The second exercise is the barbell squat. Again, without a squat rack, I didn’t want to take chances injuring myself using the barbell. Fortunately, the dumbbell squat provides similar benefits.

The third (optional) exercise is the kettlebell swing, and author Tim Ferriss gives a great homemade substitute to pricy kettlebells. In the book (and this video), he explains how to make a T-handle (or T-bar).

Video: How to make a T-handle as a kettlebell substitute

And the last exercise (also optional) is 3 minutes on a stationary bike to alleviate any leg soreness. I do have a mountain bike, but the tires are flat and the frame in general needs a tune-up.

So I did bicycle exercises on my back. Take that, neglected mountain bike.

The home gym is working out nicely, thanks to some improvised solutions. That makes me a home rat.