Jump to content

Welcome to canucks.com Vancouver Canucks homepage

Photo
* * * * * 4 votes

PK's Bodyweight Workout Regimen


  • Please log in to reply
201 replies to this topic

#1 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 01:52 AM

*
POPULAR

PK's Bodyweight Workout Regimen

This routine is designed for beginners interested in getting into to shape.

Note: I will not tolerate anyone coming into this thread to troll or antagonize others. I'm warning you right now.

While I can't promise you that you'll look like a Calvin Klein model, I guarentee that you will see an increase of strength and some size.

Bodyweight exercises are often neglected and frowned upon by bodybuilders of today. The 'principles' of working out are squats, deadlifts and bench. These are the most popular and effective workouts in the gym.

But asking someone who hasn't lifted a weight before to perform those exercises is silly. It is better to increase your fundamental strength at home, before you even bother going to a weight room.

Why don't more people use bodyweight exercises? Because at a certain point, your bodyweight will get too easy. At that point you will stop seeing gains in mass. But fortunately there are some variations that can be utilized to make the exercise harder, and stimulate the muscle.

What are bodyweight exercises most effective for? I find them effective for losing weight . You can train at a high intensity and do a lot of plyometric movements, and adding intense cardio and a good diet, you won't need to step into the gym.

What are the downsides to bodyweight exercises? It's hard to hit your biceps and shoulders. Also its very hard to hit your back if you don't have a pull up bar, or a tree branch, or something to do pull-ups or chin ups on. If you do have a pull-up bar, you can hit your biceps pretty well and your back. Shoulders get worked a bit via push-ups. The chest has the most growth potential using bodyweight. So many variations of push-ups, will get you a nice chest! Doing chest goes hand in hand with triceps, doing chest work also works your tricep. There some variations that can focus on your triceps as well. Doing your legs isn't too bad either with bodyweight. Also your abs will be killed using the P90X Ab Ripper X.

But working out only requires 1% of your week. Yep, thats right! Think about it.

In a 7 day week there are 168 hours. We'll be working out 4 times a week for around 40-45 minutes. Thats 3 hours tops!

Two EXTREMELY important factors, which are more important then working out itself is SLEEP and NUTRITION.

Depending on your goals, nutrition plays a huge factor. You want to gain size? You need to intake a surplus of calories. You want to lose weight? You need a caloric deficit.

What kinds of foods should I be eating? I'll go into that later, but the three key things are protein, carbs and fats.

Sleep is also very imporant. Without sleep, your muscles won't recover and grow. A rule of thumb is atleast 8 hours of sleep, but everyone is different.

I'm done blabbering now, hopefully more people sign-up!

I would rather everyone keep their personal statistics (height/weight) to themselves. If you see progress, you post it in the thread, for example; "I lost 2 pounds this week" or "I gained 1 pound this week" Althought I would like you guys to tell me your height and weight via PM if your doing this.

I'm going to be helping my cousin do this routine. He's 15 years old, and is looking to get rid of his gut and gain some strength. I'll post his updates here.

The main exercise in this regimen will be the push-up. If you struggle to do push-ups, do them on your knees.

Posted Image

You can always drop down to your knees to do a chest exercise that's difficult (such as wide-grip or close-grip push-ups)
  • 9

Posted Image

#FireMikeGillis


#2 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 01:54 AM

Participants

Salter
Caboose
Hammer88
Kass9
UMADBRO?
Nail Yakupov-10
hyZar
Likewise
SedinNumberThree
victorian_nucks_fan
Bazinga!
  • 0

Posted Image

#FireMikeGillis


#3 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 01:54 AM

What you'll need.

Water bottle
Towel
Pull-up bar*
Sturdy chairs
Textbooks
Resistance band*

If you don't have a pull-bar, you could go get one, I'll make our back workouts the last one of the week so you can go get one, but if you still can't, there are some variations you can do with a resistance band. If you don't have that, then skip the back portion of the regimen.
  • 0

Posted Image

#FireMikeGillis


#4 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 01:54 AM

List of Exercises

Chest
Spoiler


Triceps
Spoiler


Biceps
Spoiler


Back
Spoiler


Legs
Spoiler


Abs
Spoiler



Routine (Weeks 1 & 2)

Spoiler


Click here for non-spoiler version of this post.
  • 0

Posted Image

#FireMikeGillis


#5 Kassassinate

Kassassinate

    Comets Star

  • Members
  • PipPipPipPipPipPip
  • 933 posts
  • Joined: 23-February 09

Posted 08 July 2012 - 01:58 AM

I'm down, I'm 17 years old, 163 pounds, and target is about 170 by the time I'm 18, and thats in 7 months
  • 1

#6 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 02:00 AM

I'm down, I'm 17 years old, 163 pounds, and target is about 170 by the time I'm 18, and thats in 7 months


Great! A very achievable goal. We start on Monday!
  • 0

Posted Image

#FireMikeGillis


#7 elvis15

elvis15

    Canucks All-Star

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 19,100 posts
  • Joined: 27-February 07

Posted 08 July 2012 - 09:08 AM

Best thread I've seen in white noise I think. Good luck everyone!
  • 2
Posted ImagePosted Image

#8 diesel_3

diesel_3

    Canucks Franchise Player

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 11,425 posts
  • Joined: 13-April 03

Posted 08 July 2012 - 09:26 AM

Sweet Mother Mary of God....A fitness/wellness thread where the OP actually knows what he is talking about, This is very refreshing!
I am currently on Jim Wendler's 5/3/1 program but will gladly help out/follow along if needed?
  • 1
Posted Image
Thanks to JimLahey for the great Sig!
Posted Image
SUPPORT YOUR TROOPS!

#9 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 10:24 AM

Sweet Mother Mary of God....A fitness/wellness thread where the OP actually knows what he is talking about, This is very refreshing!
I am currently on Jim Wendler's 5/3/1 program but will gladly help out/follow along if needed?


Yeah if you can provide any tips on exercises, nutrition or supplementation that would be great. Or anything you've learned from personal experience.
  • 0

Posted Image

#FireMikeGillis


#10 Nathan MacKinnon

Nathan MacKinnon

    Canucks Star

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPip
  • 8,242 posts
  • Joined: 07-November 10

Posted 08 July 2012 - 10:34 AM

I'm in.
  • 1

+1 this post!

Posted Image

Credit to Intoewsables :wub: :wub: :wub:

Formerly known as UMADBRO?

Luongo Supporter. Does not deserve any of this BS


#11 Ossi Vaananen

Ossi Vaananen

    Canucks Third-Line

  • Members
  • PipPipPipPipPipPipPipPipPipPip
  • 3,616 posts
  • Joined: 25-April 12

Posted 08 July 2012 - 10:56 AM

M-100's great for getting tone and improving cardio. Also very easy to do at home.



You can put my name down, although I'm doing the p90x right now and highly recommend it.
  • 0

2d7ye0p.jpg

 

Credit to -Vintage Canuck-


#12 Nathan MacKinnon

Nathan MacKinnon

    Canucks Star

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPip
  • 8,242 posts
  • Joined: 07-November 10

Posted 08 July 2012 - 10:59 AM

M-100's great for getting tone and improving cardio. Also very easy to do at home.



You can put my name down, although I'm doing the p90x right now and highly recommend it.


I'd like to sign your petition thanks
  • 0

+1 this post!

Posted Image

Credit to Intoewsables :wub: :wub: :wub:

Formerly known as UMADBRO?

Luongo Supporter. Does not deserve any of this BS


#13 diesel_3

diesel_3

    Canucks Franchise Player

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 11,425 posts
  • Joined: 13-April 03

Posted 08 July 2012 - 11:08 AM

Yeah if you can provide any tips on exercises, nutrition or supplementation that would be great. Or anything you've learned from personal experience.


For sure, I will help answer questions as they come along, I will not EVER preach one way is better than the other and try to tell people to go out and buy supplements they don't need.

You basically said it right off the hop, it's a calorie deficit for losing weight and a surplus to bulk...calculating maintenance calories is key then you can add/subtract 250-500 cals from there.

I am currently 184.6lbs down from 270lbs just by counting calories accurately, weighing food and being active, I will be putting together a portfolio of my progress once I get down to my goal just before I start a bulk to show I didn't lose lean body mass during my cut. The only 'supplement' i've had would be whey protein powder and I suppose caffeine since I drink a ton of coffee.

PK, are you going to be deleting all broscience posts coming into this thread? People who say you 'HAVE' to do one thing i.e the 6 meal a day myth in order to lose weight? (Read: You can eat 6 meals a day if thats what you prefer but calorie deficit is what is necessary to lose the weight, not to 'keep your metabolism going')
  • 0
Posted Image
Thanks to JimLahey for the great Sig!
Posted Image
SUPPORT YOUR TROOPS!

#14 Baercheese

Baercheese

    Canucks Second-Line

  • Members
  • PipPipPipPipPipPipPipPipPipPipPip
  • 4,583 posts
  • Joined: 26-September 10

Posted 08 July 2012 - 11:09 AM

*
POPULAR

Posted Image
  • 6

1zf4oy1.jpg


#15 Hyzer

Hyzer

    Canucks Rookie

  • Members
  • PipPipPipPipPipPipPipPip
  • 1,919 posts
  • Joined: 29-March 12

Posted 08 July 2012 - 11:46 AM

I'm in. 150 at 6'1. Too skinny for my liking. Sign me up Coach.
  • 0

#16 LeanBeef

LeanBeef

    Canucks Second-Line

  • Members
  • PipPipPipPipPipPipPipPipPipPipPip
  • 4,952 posts
  • Joined: 17-June 11

Posted 08 July 2012 - 01:14 PM

Hey PKane, I have an idea. How about we have Circuit days.

Once every 2 weeks, the participants compete in a timed body weight circuit.

Example


25 pushups
50 crunches (weighted or not)
5-10 chinups
50 bodyweight squats

Have to do the exercises above 4 times. Time yourself and PM Pkane your time .

Thoughts?
  • 0
Sig too big.
"Being a Canuck fan, maybe sometime down the road be a Vancouver Canuck.... that would conquer all my dreams"
-Milan Lucic

#17 Hyzer

Hyzer

    Canucks Rookie

  • Members
  • PipPipPipPipPipPipPipPip
  • 1,919 posts
  • Joined: 29-March 12

Posted 08 July 2012 - 01:47 PM

Hey PKane, I have an idea. How about we have Circuit days.

Once every 2 weeks, the participants compete in a timed body weight circuit.

Example


25 pushups
50 crunches (weighted or not)
5-10 chinups
50 bodyweight squats

Have to do the exercises above 4 times. Time yourself and PM Pkane your time .

Thoughts?


Sounds awesome. Though it'll be alot of work for Pkane.. but if hes up for it, it'll also help people stay accountable.
  • 0

#18 Kass9

Kass9

    Canucks Rookie

  • Members
  • PipPipPipPipPipPipPipPip
  • 1,847 posts
  • Joined: 02-April 07

Posted 08 July 2012 - 03:06 PM

How long will we be doing this program for?

Or is it up to the individual?
  • 0

#19 susraiders

susraiders

    Canucks Regular

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 2,416 posts
  • Joined: 10-July 11

Posted 08 July 2012 - 03:16 PM

I'm in, but I'm going camping for a week so I won't be able to start for a while. I am kinda in shape, but I'm not big. I will be able to do everything except for the pull ups until next week or so. I will pm you my height and weight once the routine is up.
  • 0

#20 Likewise

Likewise

    Canucks Regular

  • Members
  • PipPipPipPipPipPipPipPipPip
  • 2,489 posts
  • Joined: 04-July 09

Posted 08 July 2012 - 03:41 PM

Let's do this boys.
  • 0
Posted Image

#21 SedinNumberThree

SedinNumberThree

    Comets Star

  • Members
  • PipPipPipPipPipPip
  • 811 posts
  • Joined: 18-January 10

Posted 08 July 2012 - 03:43 PM

Put me in coach
  • 0

#22 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 04:15 PM

For sure, I will help answer questions as they come along, I will not EVER preach one way is better than the other and try to tell people to go out and buy supplements they don't need.

You basically said it right off the hop, it's a calorie deficit for losing weight and a surplus to bulk...calculating maintenance calories is key then you can add/subtract 250-500 cals from there.

I am currently 184.6lbs down from 270lbs just by counting calories accurately, weighing food and being active, I will be putting together a portfolio of my progress once I get down to my goal just before I start a bulk to show I didn't lose lean body mass during my cut. The only 'supplement' i've had would be whey protein powder and I suppose caffeine since I drink a ton of coffee.

PK, are you going to be deleting all broscience posts coming into this thread? People who say you 'HAVE' to do one thing i.e the 6 meal a day myth in order to lose weight? (Read: You can eat 6 meals a day if thats what you prefer but calorie deficit is what is necessary to lose the weight, not to 'keep your metabolism going')


Yeah no broscience will be tolerated here. There are so many ways off doing it, not just one thing. Think about guys 500 years ago... How did they get so big and jacked?

I'm in. 150 at 6'1. Too skinny for my liking. Sign me up Coach.


Fantastic!

Hey PKane, I have an idea. How about we have Circuit days.

Once every 2 weeks, the participants compete in a timed body weight circuit.

Example


25 pushups
50 crunches (weighted or not)
5-10 chinups
50 bodyweight squats

Have to do the exercises above 4 times. Time yourself and PM Pkane your time .

Thoughts?


Something like that is usually done before the program and after to see how much strength you've gained.

I'm in, but I'm going camping for a week so I won't be able to start for a while. I am kinda in shape, but I'm not big. I will be able to do everything except for the pull ups until next week or so. I will pm you my height and weight once the routine is up.


Alright feel free to join later.

Let's do this boys.


Atta guy!

Put me in coach


Great!
  • 0

Posted Image

#FireMikeGillis


#23 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 05:12 PM

List of Exercises

Chest

Spoiler


Tricep
Spoiler


Biceps
Spoiler


Back
Spoiler


Legs
Spoiler


Abs
Spoiler


  • 0

Posted Image

#FireMikeGillis


#24 I R Baboon

I R Baboon

    Canucks Prospect

  • Members
  • PipPipPipPipPipPipPip
  • 1,352 posts
  • Joined: 27-September 11

Posted 08 July 2012 - 05:44 PM

I'm in, I haven't been to the gym since I started working my new job so this will help me out a lot.
  • 0

#25 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 08:55 PM

Do you guys want to start this a bit later maybe? I think its too short notice, and you guys can get a chance to buy a pull-up bar if you want, or get a cheap resistance band.
  • 0

Posted Image

#FireMikeGillis


#26 :D

:D

    Canucks Hall-of-Famer

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 20,689 posts
  • Joined: 14-August 03

Posted 08 July 2012 - 09:28 PM

Will be watching this with interest.
Good luck to everyone.
  • 0

#27 Nathan MacKinnon

Nathan MacKinnon

    Canucks Star

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPip
  • 8,242 posts
  • Joined: 07-November 10

Posted 08 July 2012 - 09:40 PM

I don't mind either way but it might buy me some time to persuade my parents to get me a resistance band without telling them I'm working out with a guy on a forum
  • 0

+1 this post!

Posted Image

Credit to Intoewsables :wub: :wub: :wub:

Formerly known as UMADBRO?

Luongo Supporter. Does not deserve any of this BS


#28 Patrick Kane

Patrick Kane

    Canucks Franchise Player

  • Assistant to Regional Manager
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 14,048 posts
  • Joined: 24-October 08

Posted 08 July 2012 - 09:48 PM

I don't mind either way but it might buy me some time to persuade my parents to get me a resistance band without telling them I'm working out with a guy on a forum


Thing is you are not working out with us physically. You are just following a routine done by many other people.
  • 0

Posted Image

#FireMikeGillis


#29 Kumquats

Kumquats

    Canucks Second-Line

  • Members
  • PipPipPipPipPipPipPipPipPipPipPip
  • 4,337 posts
  • Joined: 05-July 08

Posted 08 July 2012 - 10:31 PM

I'd like to get into this too. My wife and I have already lost a little over 30 pounds each since February just from changing our food, intake and when. Eating smaller portions every 2 to 3 hours helped a lot since it's better for metabolism.

I'm 6'2" 235 lbs and want to lose another 30 pounds by November.

I have the p90x dvds so no worries about sending me those files.
  • 0
Posted Image

#30 Caboose

Caboose

    Canucks Franchise Player

  • Members
  • PipPipPipPipPipPipPipPipPipPipPipPipPipPip
  • 11,626 posts
  • Joined: 01-September 10

Posted 08 July 2012 - 10:47 PM

How many reps should we be doing per set...
  • 0

f54xok.jpg

Vintage Canuck



0 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users

Canucks.com is the official Web site of The Vancouver Canucks. The Vancouver Canucks and Canucks.com are trademarks of The Vancouver Canucks Limited Partnership.  NHL and the word mark and image of the Stanley Cup are registered trademarks and the NHL Shield and NHL Conference logos are trademarks of the National Hockey League. All NHL logos and marks and NHL team logos and marks as well as all other proprietary materials depicted herein are the property of the NHL and the respective NHL teams and may not be reproduced without the prior written consent of NHL Enterprises, L.P.  Copyright © 2009 The Vancouver Canucks Limited Partnership and the National Hockey League.  All Rights Reserved.