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  1. #1
    Registered User paulinkansas's Avatar
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    No gym? No free weights? You want to work out? Look here.

    In this thread I'm going to list alternative exercises to do if you don't have access to normal gym equipment. Some of it may seem a little odd, but that's probably because you don't have a sense of humor like me.

    The front left keg weighs 90 pounds full. 1/6 barrel. 15 pounds empty.
    The front right kegs weighs 125 pounds full. 1/4 barrel. 22 pounds empty.
    The back kegs weighs 160 pounds full. 1/2 barrel. 30 pounds empty.

    You can tip a keg on it's side and pick it up like a dead lift. You can also power clean, jerk and overhead press a keg. If it's too heavy, just remove some of the liquid with a kegorator like you see in the background. These can also be done with empty kegs. You can also put a keg over a shoulder and climb up stairs. You can do split squats. Do not consume any of the liquid prior to working out.



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    Unregistered User MyEgoProblem's Avatar
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    Real talk...

    Getting given the cellar man duties at my last job was honestly really really great gpp work. Shifting Kegs and barrels 3x week was great.

    Disgusting workout carrying and slinging em about! It's strongman carry and load 101.

    100% agree and approve.

    My only question? Do you have a medium to large sized dog?
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  3. #3
    Registered User paulinkansas's Avatar
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    The next exercise is called a "Dog Lift". You bend over and squat down to the dogs level. You cradle it with your arms and pick it all the way. Keep doing this until you or the dog gets tired, whichever comes first. If they are too difficult, use a smaller dog. Once it becomes easy, do more reps/sets or move to a heavier dog.



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    Registered User cmacken's Avatar
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    You lost me at do not consume any of the liquid before working out. I mean, if I can't feel my heart beating in my ears at 250bpm and taste beer and vomit in my throat, what's the point?
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  5. #5
    Registered User paulinkansas's Avatar
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    Originally Posted by cmacken View Post
    You lost me at do not consume any of the liquid before working out.
    Use your own discretion and consume at your own risk. But I would not do any overhead pressing of a keg if I've consumed too much.
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    Registered User bLinkMoore's Avatar
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    Originally Posted by paulinkansas View Post
    Use your own discretion and consume at your own risk. But I would not do any overhead pressing of a keg if I've consumed too much.
    I think the trick is to drink it during rest periods, then call it a drop set
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    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    Where's this lighthouse and sandy beach in Kansas?
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    Registered User BeginnerGainz's Avatar
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    Paul, I see you have a Miller/Coors Keg in there. They are one of my (many) brands and our bread and butter. I move dozens of them and thousands of pounds of cases a week.

    I see you hav e a couple microstar legs in their as well, my guess its for some fancy IPAs.

    Your weights are a little off, 1/2s weight 161-165 loaded, 30-35 unloaded. 1/4s weigh 87-90 loaded and the 1/6 barrel weights about 55. All in pounds of course.
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  9. #9
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by paulinkansas View Post
    The next exercise is called a "Dog Lift". You bend over and squat down to the dogs level. You cradle it with your arms and pick it all the way. Keep doing this until you or the dog gets tired, whichever comes first. If they are too difficult, use a smaller dog. Once it becomes easy, do more reps/sets or move to a heavier dog.



    Attachment 9309703
    If the dog starts making a mess mid-session, like the one in the pic, does it count as a drop set for losing 100-200 grams on my gym floor? What's the scientific threshold for drop set efficacy, anyway?
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  10. #10
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    Where's this lighthouse and sandy beach in Kansas?
    I took my dog on a vacation to the east coast.
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  11. #11
    Registered User paulinkansas's Avatar
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    Originally Posted by BeginnerGainz View Post
    Paul, I see you have a Miller/Coors Keg in there.

    I see you hav e a couple microstar legs in their as well, my guess its for some fancy IPAs.
    Big one is Miller Lite, medium is Modelo, small one is 1554 by New Belgium brewery.
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  12. #12
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Move these suckers as a bricklayer's apprentice for several hours a day, five days a week.

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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    Paul, I see you have a Miller/Coors Keg in there. They are one of my (many) brands and our bread and butter. I move dozens of them and thousands of pounds of cases a week.

    I see you hav e a couple microstar legs in their as well, my guess its for some fancy IPAs.

    Your weights are a little off, 1/2s weight 161-165 loaded, 30-35 unloaded. 1/4s weigh 87-90 loaded and the 1/6 barrel weights about 55. All in pounds of course.
    Gotta say thats excellent gpp work!
    And has excellent transfer to strongman.

    Hips, traps n grip gains for days

    Did it my self for many years!
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  14. #14
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    Gotta say thats excellent gpp work!
    And has excellent transfer to strongman.

    Hips, traps n grip gains for days

    Did it my self for many years!
    It really is great conditioning work. Never thought about it like that.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    It really is great conditioning work. Never thought about it like that.
    Yeah man.
    This with 60m a day cycle commute meant abs at 105kg And exceptional lower body gains on just singles 😂

    Work closed, no proper job for too long me now I'm not 105 with abs..
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    All Star faithbrah's Avatar
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    Originally Posted by paulinkansas View Post
    The next exercise is called a "Dog Lift". You bend over and squat down to the dogs level. You cradle it with your arms and pick it all the way. Keep doing this until you or the dog gets tired, whichever comes first. If they are too difficult, use a smaller dog. Once it becomes easy, do more reps/sets or move to a heavier dog.



    Attachment 9309703
    ahh yes, the famous dog lift...
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    Registered User paulinkansas's Avatar
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    Here is an alternative to dumb bells. Take an empty bottle with a handle like a milk jug or 1.75 liter liquor bottle. Fill it with water, sand or other heavy material. In this example there is 25 pounds of lead shot that can go in the bottle. The bottle will hold about 60 pounds of shot.

    Exercises: curls, Arnold press, rows (upright and bent over), overhead tricep extension, lateral raise, front raise, flyes, wrist curls.



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    Originally Posted by paulinkansas View Post
    Here is an alternative to dumb bells. Take an empty bottle with a handle like a milk jug or 1.75 liter liquor bottle. Fill it with water, sand or other heavy material. In this example there is 25 pounds of lead shot that can go in the bottle. The bottle will hold about 60 pounds of shot.

    Exercises: curls, Arnold press, rows (upright and bent over), overhead tricep extension, lateral raise, front raise, flyes, wrist curls.
    Inb4 glass handle snaps off and shot scatters e v e r y w h e r e
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    Today's post is for an exercise called the "Sled Pull" or "ATV Pull". You need a length of rope and a heavy movable object. Tie your rope to an ATV or a weighted down sled. Go to the other end of the rope and start pulling it towards you one arm at a time. Left then right then repeat. You can do this seated or standing. Other objects you can pull are some logs, pillow cases filled with rocks/dirt or beer kegs from the first post. You can experiment and do it uphill or while walking backwards.



    sled.jpg
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    here we go again...
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    Lemme know when the complete program with tutorials and FAQ are available. Also, there's an odd looking bear living in your garage.
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    Damn, no wonder you're such a fan of dog squats. Thing's built like an Atlas stone lol
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  23. #23
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    Lemme know when the complete program with tutorials and FAQ are available. Also, there's an odd looking bear living in your garage.
    This thread evolves every day. Yesterday I pulled out of my driveway and there was a large automotive battery sitting in the snow covered road. I pulled over, picked up the 70 pound battery and walked down the road, across a ditch, up a hill and through some trees with it. Then I thought it could be some exercise that could be listed in this thread.
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    Fantastic paul. I shall add the kegs lifts to my dog lift routine. I only have a medium size dog (a staffordshire bull terrier) but she nibbles me when picking her up so it increases the difficulty of the exercise leading to greater gains
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    Here is today's lift. It's called the "Tub Tug". In the background of the pic is a 110 gallon outdoor hot tub. You put the desired amount of water in the tub (1 gallon weighs 8 pounds), Face the end of the tub and pick up one end slightly, so that the other end is in contact with the ground. Then drag it backwards. When you get to the edge of your yard, go to the other side and drag it back. Repeat. When you are done, you can soak in the outdoor hot tub. I also set that little grill on a table next to the tub and cook while soaking. That skeet thrower has a modified arm so that it will launch squirrels.

    In the foreground you can see the heat exchanger I fabricated. I just light a fire under the coils and a pump in the tub circulates the water through the pipes over the fire. It raises the temp by about 30 degrees an hour. There is also a hair dryer blowing into a pipe in the burn vessel with a bunch of holes in it to provide additional oxygen. At night, the sides of the vessel glow orange. I rent to people that work on these sorts of things, except they are vertical structures about the size of 50-100 school buses stacked upright on top and beside each other.




    hot tub.jpg
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    Originally Posted by paulinkansas View Post
    Here is today's lift. It's called the "Tub Tug". In the background of the pic is a 110 gallon outdoor hot tub. You put the desired amount of water in the tub (1 gallon weighs 8 pounds), Face the end of the tub and pick up one end slightly, so that the other end is in contact with the ground. Then drag it backwards. When you get to the edge of your yard, go to the other side and drag it back. Repeat. When you are done, you can soak in the outdoor hot tub. I also set that little grill on a table next to the tub and cook while soaking. That skeet thrower has a modified arm so that it will launch squirrels.

    In the foreground you can see the heat exchanger I fabricated. I just light a fire under the coils and a pump in the tub circulates the water through the pipes over the fire. It raises the temp by about 30 degrees an hour. There is also a hair dryer blowing into a pipe in the burn vessel with a bunch of holes in it to provide additional oxygen. At night, the sides of the vessel glow orange. I rent to people that work on these sorts of things, except they are vertical structures about the size of 50-100 school buses stacked upright on top and beside each other.




    Attachment 9310623
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    Originally Posted by paulinkansas View Post
    Here is today's lift. It's called the "Tub Tug". In the background of the pic is a 110 gallon outdoor hot tub. You put the desired amount of water in the tub (1 gallon weighs 8 pounds), Face the end of the tub and pick up one end slightly, so that the other end is in contact with the ground. Then drag it backwards. When you get to the edge of your yard, go to the other side and drag it back. Repeat. When you are done, you can soak in the outdoor hot tub. I also set that little grill on a table next to the tub and cook while soaking. That skeet thrower has a modified arm so that it will launch squirrels.

    In the foreground you can see the heat exchanger I fabricated. I just light a fire under the coils and a pump in the tub circulates the water through the pipes over the fire. It raises the temp by about 30 degrees an hour. There is also a hair dryer blowing into a pipe in the burn vessel with a bunch of holes in it to provide additional oxygen. At night, the sides of the vessel glow orange. I rent to people that work on these sorts of things, except they are vertical structures about the size of 50-100 school buses stacked upright on top and beside each other.




    Attachment 9310623
    Is that a Honda Cube in the background? Truck pulls & truck deadlifts
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    Originally Posted by ECGordyn View Post
    Is that a Honda Cube in the background? Truck pulls & truck deadlifts
    It's my wife's Honda Ridgeline. It's a woman's truck. I get in there and feel cramped. My daily drivers are F150's.
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    Originally Posted by paulinkansas View Post
    It's my wife's Honda Ridgeline. It's a woman's truck. I get in there and feel cramped. My daily drivers are F150's.
    In that case, truck flips. Can't be seen pulling or DLing a woman's truck.
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    Here is today's exercise. I call it the "Toilet Tank Lift". Use the tank lid of your toilet to do front raises, side raises, upright rows, Arnold presses, hammer curls and overhead tricep extensions. If you don't have a toilet, the lack of exercise is probably the least of your problems in life.



    lid.jpg
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