Markos had some home made squat stands/safety stands that looked like big boxes. If you can get some sort of boxes to use as squat racks it might help.
You could use dumbells held at shoulder height or get animal feed sacks on your back/shoulders and squat them. My chook food comes in 25kg and 40kg sacks. Otherwise fill them with sand and keep adding more as you get stronger. Plenty of ways to skin a cat...
Markos had some home made squat stands/safety stands that looked like big boxes. If you can get some sort of boxes to use as squat racks it might help.
You could use dumbells held at shoulder height or get animal feed sacks on your back/shoulders and squat them. My chook food comes in 25kg and 40kg sacks. Otherwise fill them with sand and keep adding more as you get stronger. Plenty of ways to skin a cat...
justMOVE.
couple of things.
your gym doesn't sound ideal at all but you can make the best of what you've got.
your results will not be like others, but it will be better than what you currently have.
so.
Start the movements in your program above with just the bar.
if you get the required numbre of sets and reps, then the next session increase the weight.
lets say you did SLDL with just the bar and it was extremely easy, then next session add 10kg.
if you did the over head press with just the bar and it was easy bt not as easy as the SLDL, then only add 5kg to the bar for over head press next time.
for your diet.
vegetarian and no eggs makes it pretty hard and again, your gains will not be like other peoples.. but, yo ucan still do it.
Can you eat fish?
if so, stock up on tins of Tuna in olive oil and grill up fish when ever you can.
you say you can drink milk and currently have 300ml per day?
if it doesn't make you sick, drink LOTS.. work up to 1L per day, then more and more.
keep going till you can drink 2-3L per day.
this will give you the calories you need.
Also if you are not eating it, eat mushrooms.
Can you eat Peanut butter (actually, do you get peanut butter where you live??).. if so, eat lots.
start with a Jar each week.
1.) increase the weight you lift on each exercise every session.. be it by 2.5kg or 10kg.. just keep increasing.
2.) eat lots and LOTS of food. and drink all the milk you can get. Find any alternative you can for meat to get your protein.. you need lots.
justMOVE.
couple of things.
your gym doesn't sound ideal at all but you can make the best of what you've got.
your results will not be like others, but it will be better than what you currently have.
so.
Start the movements in your program above with just the bar.
if you get the required numbre of sets and reps, then the next session increase the weight.
lets say you did SLDL with just the bar and it was extremely easy, then next session add 10kg.
if you did the over head press with just the bar and it was easy bt not as easy as the SLDL, then only add 5kg to the bar for over head press next time.
for your diet.
vegetarian and no eggs makes it pretty hard and again, your gains will not be like other peoples.. but, yo ucan still do it.
Can you eat fish?
if so, stock up on tins of Tuna in olive oil and grill up fish when ever you can.
you say you can drink milk and currently have 300ml per day?
if it doesn't make you sick, drink LOTS.. work up to 1L per day, then more and more.
keep going till you can drink 2-3L per day.
this will give you the calories you need.
Also if you are not eating it, eat mushrooms.
Can you eat Peanut butter (actually, do you get peanut butter where you live??).. if so, eat lots.
start with a Jar each week.
1.) increase the weight you lift on each exercise every session.. be it by 2.5kg or 10kg.. just keep increasing.
2.) eat lots and LOTS of food. and drink all the milk you can get. Find any alternative you can for meat to get your protein.. you need lots.
From what I've gathered it really doesn't matter, just so long as you squat/dead/bench 3 times a week and eat up. chins are fineI'll be using this program for the year and see how the results go, every 3 months I'll test my 1rm in Squats, Deads, Bench and Press. I was going to use Chins instead of the Curls, would this be more efficient for the program?
From what I've gathered it really doesn't matter, just so long as you squat/dead/bench 3 times a week and eat up. chins are fineI'll be using this program for the year and see how the results go, every 3 months I'll test my 1rm in Squats, Deads, Bench and Press. I was going to use Chins instead of the Curls, would this be more efficient for the program?
I'd like to encourage you for the weight loss that you have achieved. It is hard for us to see how you have done so much and have not progressed to lifting heavier weights than you have. Also commend you for researching and finding this place.
TTT: Excellent idea with the mushrooms!
Also keep up the pulses (lentils, beans chickpeas etc.)
Most protein powders (in Australia and NZ) are derived from milk (Whey protein) and are quite affordable. We're sorry that is not the case for you.
The exercises you have, with the diet advice and some good old fashioned hard work will get you a long way.
I'd like to encourage you for the weight loss that you have achieved. It is hard for us to see how you have done so much and have not progressed to lifting heavier weights than you have. Also commend you for researching and finding this place.
TTT: Excellent idea with the mushrooms!
Also keep up the pulses (lentils, beans chickpeas etc.)
Most protein powders (in Australia and NZ) are derived from milk (Whey protein) and are quite affordable. We're sorry that is not the case for you.
The exercises you have, with the diet advice and some good old fashioned hard work will get you a long way.
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