- 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.
You dug the square dancing thing? I always got stuck with guys as partners. I’d rather play dodge ball or climb a rope than dos-e-do with a dude.
I’m still the king of square dancing.
That’s right, ladies. King of square dancing.
I’m following this with great interest, Wade. As a fellow eternal skinny guy, I’ve wanted to bulk up for years but didn’t know where to start. I look forward to seeing your progress and following your lead.
I think it’s possible, but it may take longer than I originally estimated. I’m sticking to the laziest route possible, to show that even minimal effort can make a difference.
Forgot to mention: Best way to get started is to read through “The 4-Hour Body.” If you don’t want to invest in a copy, the Jefferson County Library Cooperative has several copies in book and CD formats.
Once you get that pesky reading out of the way, you can get started if and when you’re ready.