Jem Yeh: March 2013

Tuesday, March 26, 2013

Re-Calculate Your Calories to Prevent Stalls and Crashes

This is for my current clients who has lost quite a bit of body fat (20-30lbs+) but still have a way to go.

We know that the lighter the body, the less calories it burns.. So comparing a person who is 300lbs and a person who is only weighing at 150lb. The person who is 300lbs will burn almost double the calories due to carrying more mass and will need the energy/calories to maintain it.

An overweight dieter at 300lbs will also have more fat to lose and will have an easier time cutting calories comparing someone who is relatively lean.   This means, if both are trying to lose body fat and one is trying to not get a stroke while the other is trying to get rid of stubburn fat to compete in a bodydbuliding show, the leaner person will only be able to tolerate a very small bit calorie deficit.

When our body gets to a certain (low) body fat percentage, it will defend starvation (fat cells death) stronger than someone who is simply obese. This is why the popular recommendation of cutting 500kcal a day doesn't work. For someone who's obese, seeing a 1lbs/week (7day x 500kcal = 3500kcal = 1lbs of fat) of fat loss is very discouranging. Instead of using a stardard # of calories to cut all the way through, it should depend on the person's specific goal, body composition status, training, gender, and dieting experience.

you can read more about what is the most appropirate rate of fat loss (calorie cut) for the body to avoid performance crash, hungwe pangs, mood swings, and muscle loss, here.
http://www.examiner.com/article/are-you-cutting-too-many-calories

So if you've been doing good on my diet and has lost more then 10lbs but is slowly running into stalls and loss of strength or muscle mass, here's what you need to do to update your calorie allowance and macronutrient ratio to accomodate your new body.

For men fatter than 12% or women above 20%:

a quick and dirty way is use your current weight in lbs x 14x to find your maintenance. Use 15 if you're a dude. use 13 if you're completely sendentary and 14 for lazy dudes.

use your bodyweight in pounds x 1% to find the calorie deficit you want to cut per week.

1lb of fat is 3500kcal.

divide the weekly deficit by 7 to find your daily deficit.

take your maintenance minus the deficit to get your total allowance but can always eat less if you want.

For example: if you weigh 200lbs, 1% of that would be 2lbs a week. That's 7000kcal of calories you need to cut from your maintenance. that's 1,000kcal a day.

so if your maintenance is 200lbs x 15 (male who works out) = 3,000kcal

use your maintenance of 3000 - 1000 and you get your daily allowance of 2,000kcal.

So there you have it, that's how you find your new fat loss calorie allowance.

For macros,

whatever your body weight is (in lbs), eat that many grams of protein as minimum.  training or not.

For carbs, you don't really need any if you're sedentary and you could careless about sports performance or weight training. aim for 0g.  For those who need some flexibility in your meal planning and training recovery, take your bodyweight # and eat under that many grams for carbs.

for fat and alcohol, it really depends on what's left in your calorie budget. Generally I will allow more carbs on training days especially around the workout and have more fat on rest days.

For example. If you're at 200lbs, eating 2,000kcal/day to lose 2lbs/week. You will eat 200g of protein OR MORE. 200g of carbs OR LESS. rest is up to you.

200g of protein and 200g of carbs is 1600kcal. which leaves you 400kcal to play with for fat and alcohol. this means, the fattier the meat you want to eat or the more margaritas you want to drink, the less potatoe chips you can get away with.

Last Step
For every 5% of body weight you keep losing after that, repeat the above formulas until you are under 12% for men and 20% for women.

If you don't have a good method for measuring bf%, use this
http://www.leighpeele.com/body-fat-pictures-and-percentages

if you could see definitions on your shoulder and perheps upper abs, your protein requirement will go up and the rate of weekly fat loss will go down  you'll need something different and this is when I will need to take a look at your training, body compsosition, and food intake again.

Sunday, March 10, 2013

A Very Special Testimonial - Elyse & Scott LaBelle

Scott LaBelle
"For most of my 2012 I was working out six days a week, for at least two hours a day. I was the typical cardio bunny, running about 6-18 miles per week. I can’t even get into how much I was spending on supplements, but I’d guess it was at least $100 per month on needless crap that did absolutely nothing for me.

I was dieting hard, but completely uninformed (damn that six weeks of no-carb torture that amounted to NOTHING). What did I gain? Well, about 15lbs on my bench, a tiny bit of definition (so my wife tells me) and about 5-10 lbs (those aren’t good lbs either).

When I started 2013, I decided to get really strict, as if I wasn’t enough already. Well, after 8 straight training days (yep, 3k runs each one of those days) and strict diet of about 1700 cals, I had reached a major accomplishment…I had gained another 2 lbs.

It was then that my wife and I decided to call Jem. I was skeptic at first, after all, I felt I was in the know because I had spent that last two years reading anything and everything I could get my hands on—Google is the best resource out there right? The result was pure and utter confusion: “How many minutes after my workout do I need to take these BCAAs? Squating is bad for the back, and deadlifts too! How much protein do I need? What’s the best protein shake? What amazing miracle creatine is bodybuilding.com?” These are just a few of the questions that I was asking each day, with little to no response.

Since working with Jem, starting the second week of 2013, I have lost over 23lbs, made major gains in my deadlifts and squats. I was too busy with tricep extensions, leg presses, and just about everything else under the sun, and I am not torturing myself. When I say torture, I mean torturing myself to find 18+ hours a week to work out.

Upon my first conversation with Jem, his first comment to me after explaining my regiment was: “You should only work out 3, no more than 4 days a week. You should be too sore to work out any more than that.” Well, low and behold, now under Jem’s plan, I typically struggle with that fourth workout of the week, only because I’m hurting everywhere, and it’s that good hurt too, you know, that well-earned and welcomed soreness from an awesome workout.

The one thing that Jem has bestowed upon me that I think has been most valuable is the KNOWLEDGE FROM A CREDIBLE SOURCE. Before beginning my training and nutrition plan with Jem, he provided to me a plethora of valuable information and knowledge. This information has helped me to understand what I am doing, why I am doing it, and what the results will be.

I’m no longer guessing at what will work, only to lose weeks of effort with no results to show for. I have to say, and this is a major comment, going to Jem will turn out to be one of the best decisions I have ever made. My dedication to getting healthy, fit, and STRONG is unrelenting. Now, for the first time, I feel like have I have the tools and knowledge to do so, and I have Jem to thank for that.

In addition to all of this info, the constant guidance and feedback, which is literally an email or Facebook message away, has been extremely reassuring. I have questions, whether it be my form, how to manage a long trip, or anything regarding my nutrition and training, Jem has been there, and he has been there immediately. Jem is a great guy, a great strength coach, and can offer a wealth of information to anyone that is honest about meeting their goals.

and from his wife, Elyse.

"I can't tell you enough how amazing you are and what you've opened our eyes to. You have truly changed our quality of life and our marriage is growing stronger as we are growing stronger, along with having more time with each other since we are not working out 6 days a week!"

more before/after pictures will be up in a couple weeks, stay tuned.

Sample Training Templates

Saturday, March 9, 2013

Hunger Hormones, Refeeds, and Flexible Dieting

Everything in the body are regulated by hormones.

If we can manipulate our hormones to do what we want it to do, whether it'd be for fat loss, muscle gain, appetite, mood, energy level...etc, we can easily and naturally achieve our health and fitness goals instead of fighting against it (using every fad diet out there).

By understanding the science behind these hormones and how they operate, you'll make wiser choices when encountering situations where it may play a role at influencing your body fat and appetite. Understanding these hormonal operations is literally the real shortcut to body recomposition.

It is true that any miserable diets you find online that sets calories in the deficit can get a person lean but they usually come with a lot of unnecessary B.S. rituals that you must do, which aren't substantiated by research. The industry will have you believe that you MUST eat 18x/day, do 3hr cardio/day like in the Biggest Losers, BCAA before/post workout, and eat everything organic to get results.

However, if you actually understand how the body works, it doesn't have to be that miserable (and stupid). You should hear some of the stories my clients tell their friends how extremely non-restrictive their diets are while losing weight or preparing for a contest/photoshoot.

Here are my champions.

http://www.jyfitness.blogspot.com/p/2012-transformations.html

Having willpower and taking on personal responsibility certainly helps but this sense of self-ownership usually don't last very long though, especially since we live in a world of fast foods, office jobs, and everything at the click of a button.

Once your willpower runs out and it will from time to time, I guarantee, you better have some science to back up your diet and training methods or you will fail miserably!

This post is about not letting hunger controls you, making your diet as flexible as possible, and how to re-engineer your environment to work for your body instead of resisting its natural responses... all the while, still doing the good ol' "eat less and move more" with ease.

If your body doesn't have to fight against hunger, wouldn't you like to not eat (or not eat as much) until you see your washboard abs? You would save so much time, sweat, and money. Sounds too good to be true? That's exactly how my clients feel when they drop fat without going through hunger pangs or sacrifice their favorite foods.

http://www.jyfitness.blogspot.com/p/2011-transformations.html

You can work with me or you can be a geek like me and read the below articles, then do it yourself.

Seriously, read them and make your hormones your bitch.
The Fat/Hunger Hormones
http://www.articlesbase.com/health-articles/insulin-leptin-ghrelin-the-3-fat-hormones-933564.html

Bodyweight Regulation
http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-1.html
if you read the whole serie above, you are already smarter than 90% of the trainers and nutritionists in the fitness industry.

Intermittent Fasting and Leptin (body fat regulation)
http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html

Refeeds and Cheat Meals
http://www.marksdailyapple.com/carb-refeeding-and-weight-loss/#axzz2N6nm1t3Y
http://www.jyfitness.blogspot.com/2011/02/refeeds-vs-cheat-meals.html

Hunger
http://www.csun.edu/~vcpsy00h/students/hunger.html

Ghrelin - Hunger Drives Creativity and Metabolism
http://news.xinhuanet.com/english/2008-07/15/content_8550278.htm

Cortisol and Hunger
http://www.leangains.com/2012/06/why-does-breakfast-make-me-hungry.html

To make your diet as flexible and non-guilt-tripping as possible, listen to these 3 podcasts and the last article.

Lyle McDonald: Flexibility of Dieting Podcast
http://realitybasedfitness.wordpress.com/2009/06/27/podcast-4-lyle-mcdonald/

Alan Aragon on Nutrition Podcast
http://robertsontrainingsystems.com/blog/ep-09-in-the-trenches-with-alan-aragon/

Lyle McDonald On Jimmy's Low Carbs Podcast
http://www.thelivinlowcarbshow.com/shownotes/423/lyle-mcdonald-ep-238/

and read this as a bonus
http://www.jcdfitness.com/2010/09/clean-eating-is-a-scam-and-why-you-should-abandon-it/

If you're ready to do it yourself, here's how you set it up:
Simple Diet Setup: Putting Protein, Fat, Carbs into your menu
http://www.examiner.com/article/are-you-beach-body-ready-for-zilker-park

How to Estimate your daily energy expenditure, rate of fat loss, and daily target caloric intake
http://www.examiner.com/article/estimate-your-bmr-set-realistic-goals-and-structure-your-fat-loss-diet

If you're still lost by this point or simply too lazy to read every article, you can pay me to interpret and set it up for you
http://jyfitness.blogspot.com/p/here-are-services-i-provide-for.html

Friday, March 8, 2013

4 Mass Gaining Training Routines

For more clarifications on how to perform the movements, visit
http://jyfitness.blogspot.com/2012/12/movements-and-muscles.html

Train 4x/week rotating Routine A-D. If you’re a beginner, try to master 2 movements per workout at time and another 2 movements the next week to slowly gain confidence performing the lifts. Same for those already have lifting experience but been out of shape for a while.

If you can only train 3x/week, then run A, B, C one week and D, A, B on week 2 and so on.

Stick to the first 4 movements per workout and after 1 month (total of 4 rotations of A, B, C, D), start adding the fifth movement into your routine as you get more conditioned to handle more set/volume. Add the 6^th movement in the following month.

The last 2 movements of each routine Is not necessarily going to make or break your gain. They are simply added to increase training volume, keep it interesting, and provide bonus benefit of functional and core strengthening.

Feel free to create your own training template with more columns (dates) to the table below to track long-term progress.

SA- Single Arm, SL – Single Leg, OH-Overhead, DB –Dumbbell, BB- Barbell. Ea=in each hand or leg. Rest 1-2mins between sets.

A	set/rep	Load	Date	B	set/rep	Load	Date
DB Hang Clean	2/10			DB Push press	2/10
Front Squat	4/8			Sumo	5/4-6
Bench Press	4/8			Dip	4/8
Bent–O-Row	4/10			RDL	4/8
Abs wheel	3/8			Bulgarian Squat	3/8
Reverse Hyper	3/8			Side Plank	3/8

For Routine C and D, Use these movements for the same set and rep range as workout A and B.

C:
SA DB Snatch
Back Squat
Military Press
DB Lunge
Hip Thrust
Farmer's Walk

D:
Swing
Deadlift
Chin up
DB Lats Pullover
OH Squat
SL Bridge

For most movements, exchange breathe on the top of a rep. You will breathe in deeply to fill your lung and abs with air to create pressure to brace the heavy load of a movement. Keep chest up/out with neutral back when pushing through most lifts.

When you can hit the ‘rep’ and ‘set’ prescribed above for a specific movement, add 10-20% of the weight to the bar. Your rep will surely drop as the bar becomes more challenging. Your goal is to train until you can reach that many sets and reps again.

The first movements of each routine are power/dynamic based movements for warming up, you will not need to jog 20mins before you start lifting. It is meant to increase your heart rate, blood flow, and joints of the entire body without burning too many calories. You will still need to have at least 1 warm up set before performing each lift.

Feel free to train 2 movements at a time when equipment are available. For example, on workout A, after you’re done with DB Hang Clean for 2 sets, you can proceed with alternating Front squat and Bench Press. This way while your quads rest with the squat, you can work your pecs with the bench press and go back and forth until you have finish 4 sets. Do not try to do 4-5 movements at a time in a circuit fashion, this will take up too much space and the muscle will have cooled off before getting back to the same movement again.

Wednesday, March 6, 2013

11 Mass Gaining Tips for Skinny Guys (and Gals)

Before you even step in the gym, understand this.

1. You will not do any type of long duration/distance Cardio (jogging, running, swimming, biking). Your body already have a hard time conserving energy to build mass, don’t waste it on movements that has nothing to do with muscle gain. Save your energy on strength training 3-4x/week. If you need some sun, walk your dog. If you compete in distance events, good luck, maybe find something better to do than burning up your muscle.

http://fitbie.msn.com/fitness-tips/tips/exercise-myths-revealed/tip/12

http://www.theiflife.com/get-bigger-muscles-walking/

2. You will not do any crunches, curls, or other isolation movements (involving only using a single joint), espcially if you're a beginner. Focus on using compound movements like squat or rows to target multiple muscle groups at a time. This will not only give you the most hormonal response but save you a lot of time in the gym. Read the article below to find out what are some of the best exercises you can do.

http://rajganpath.com/2011/02/17/the-exercises-that-count-what-the-top-minds-say/

3. Your core will be worked when you lift heavy things, do not waste your time on 100 rep sit ups or Russian twists. Heavy chin up and deadlifts will work your core extremely well. If you know Olympic movements, that’s even better. If you don’t have weights, pick up something heavy and squat with it, flip a tire, or simply sprint a few times.

http://www.realfooduniversity.com/five-exercises-for-strong-abs-and-lower-back/

4. Drink 2 glasses of milk after your workout, eat ice cream before bed. Drink a gallon of milk a day if you can handle it. Make whole eggs, cheese, and milk a big part of your diet. Any liquid calories will help a lot too. yes, drink soda, orange juice, and milkshakes, whatever it takes to take in more calories.

http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html

5. Track your workouts. This will keep you honest and is the only way to see if you’re slacking. Muscle will always follow strength gain. Buy a notebook or tablet and track all your big lifts. Also track your body weight and muscle size too.

Some compound movements include any variations of presses, rows, deadlifts, squats, and bodyweight movements such as push up, chin/pull up will do the job.
http://jasonferruggia.com/it-aint-strength-training-unless-youre-gettin-strong/

6. Eat more calories (if you’re tracking). This means always have food available around you. The more calorically dense they are the less time you spent digesting them (it takes calories to digest foods, too) which means you get hungry sooner and store your calories much quicker. Drink your calories if you have to. A good way make sure you’re getting enough calories is take your current bodyweight in pound x 17 or more. That’s how many calories you should be at least taking it. If you’re 140lb, 140 x 17 = 2380kcal. That’s the minimum!
http://www.leangains.com/2010/12/maximum-muscular-potential.html
but if you’re gaining more body fat than muscle (bulking), dial down on the calories. Your strength should be going up, if it's not, you're just getting fatter. Here’s how much muscle mass you should expect gaining from proper weight training. http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

7. Eat more protein.
Especially fatty protein such as ribs, steak, eggs, cheese, organ meats, and any kind of marine life products; clams, mussels, tuna, salmon, shrimp to name a few.

If you're counting, get at least 1g of protein per lb of body weight. so if you're 140lbs, eat 140g of protein. 1g of protein is 4 calories, 140g x 4 = 560kcal. This should be pretty easy to meet even if you're a vegetarian.   look online for recipes you can make to make your plant-base diet rich in protein, just know that the amino acid profile will always be richer and superior in meat products x100. esp. the ones responsible for protein synthesis (BCAA).

If you're not a big fan of meat products, you can drink milk or supplement with some kind of whey protein shake or take BCAA capsules. You can easily find them on bodybuilding.com or any walmart/HEB will have them.

If you're vegan, you are out of luck and probably deserve to be in your weak and deficient/defected physical condition today.   Sometimes you have to ask yourself, is it worth it to be sick/weak just to be cool?

8. Eat more carbs.
If it doesn’t make you drowsy all day, have carbs every meal, especially pre and post workout and on training days in general. rice, corn, yam, carrots, soy, beans and processed carbs such as chips, cookies, bread, paste, noodles, cheese cake, soda, juice, burgers, fries, pizza are all great options. No, they're not "dirty", they're just calories, which is what your body lacks.

9. Increase your meal frequency.
Eating more often all day, every day. When you do, you are likely to take in more calories in general. This will slow down your already very high metabolism and your body will start storing energy instead of burning them.

food ingestion = insulin release (among many other anabolic hormones) = calorie/nutrient storing/packaging in our cells... not expending.

Snack anywhere you go, have ready-to-go protein bars or powder at your office, car, home, school. Drink a shake or chocolate milk when you get up, between meals, and before bed. Dry fruits, cheese sticks, nuts and seeds are all convenient, on-the-go snacks to keep close by.
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

10. If you play a sport recreationally and must perform conditioning work, keep your sessions under 20mins and no more than 2x/week. the sport itself is conditioning already, so don't over do it when you're not doing the sport.   Use hill sprints, sled push, high rep, short rest weight training, or tabata anything to get your heart rate going.
http://jasonferruggia.com/why-cardio-sucks-and-what-to-do-instead/

The point is to jacked up your VO2max without burning too many calories,so that you save those precious fuels for weight training and muscle recovery (remember, the goal is to built lean mass).

Reduce as much energy spent on submaximal activities that doesn’t give you the hormonal response you need for size gain.

When you're not conditioning, always use higher intensity (low rep) movements with plenty rest between sets and you’ll conserve more energy/calories to build lean mass.
http://greatist.com/fitness/fix-common-workout-mistakes

11. You need a plan your workouts and stop messing around in the gym. Pick a couple goals from the articles below and make sure you stick to it!
http://jyfitness.blogspot.com/2011/12/sample-goals-for-strength-and.html
http://www.leangains.com/2011/09/fuckarounditis.html

If you don’t have a Mass Gaining Strength Program, shoot me an email Jem_yeh@Yahoo.com and tell me a little about yourself and some of your struggles, I'll help you troubleshoot a few things.

Check out how my clients get lean and strong!
http://jyfitness.blogspot.com/p/2012-transformations.html

Friday, March 1, 2013

Training Setup for Home, Office, or Vacation

Wrote this for a client who only have access to a few dumbbells, pull up bar, and a dip bar.

The routines are below are great for trainees away from home at a job site/hotel, don't have access to the gym, want to workout at the office, or simply hate paying a monthly membership and rather invest some money (less than $80) to put a personalized gym together.

If you don't have any of the equipments above, you can fill up 1gl milk jugs with water or sand and use it as dumbbell.

go buy a pull up bar at walmart, they are usually less than $20.
http://www.walmart.com/ip/17217215?wmlspartner=wlpa&adid=22222222227000000000&wl0=&wl1=g&wl2=&wl3=21486607510&wl4=&wl5=pla&veh=sem

you can do dip on a folding walker for $5 at goodwill or against the back of a desk or bed.

For beginners who cannot perform a regular bodyweight chin up, push up, or dip. Follow this program instead.
http://jyfitness.blogspot.com/2011/11/bodyweight-exercises-for-beginners.html

This particular client of mine also had lower back injury in the past and needs simple (less risky) movements to strengthen the core.

It's a 3x/week routine using mostly compound movements to work the whole body.

Each routine has at least 1 upper body pull, 1 upper body push, 1 lower body pull, 1 lower body push, 1 explosive movement, 1 unilateral movement, and a core exercise towards the end.

You should be able to finish each of these workout within 30mins - great for when you're taking your lunch break at the office!

keep it simple, 3 sets of 8 reps for all movements. Once you get more advanced or have more weights to play with, try 4x6.

At any point a load gets too easy for 8reps for all three sets straight, increase the weight if you have it and expect your repetition lowered. Invest on getting more dumbbells. Ppl are always giving them away on craiglist.

Continue to train at that new workload and work your rep up to 3 sets of 8reps again in the next few workout sessions.

When you can perform 3x8 at the movement again, add more loads to it. Repeat this until you're ripped.

Get a training log and track everything if you're serious about strength/muscle development.

keep the load progressively higher than before to make consistent gains. You should not plateau the first 6 month so don't try to jump from program to program for fun. Stick with the routine until you exhaust it.

have at least a good 1min rest between sets, more if you need it.

WORKOUT A
DB hang clean - Skip this if you use the milk jugs.
http://www.youtube.com/watch?feature=player_embedded&v=2YedyLmkDRE

Lunge (can be done overhead or load on chest) - try back lunges too
http://www.youtube.com/watch?v=IdVUMQHfnRs

OverHead Press
http://stronglifts.com/how-to-overhead-press-with-correct-technique/

lateral/front raise - give me 4 to the front and 4 to the side
http://www.youtube.com/watch?v=DOkR3ce3t40

Sprints 6x40yd, 4x60yd, 2x100yd - rest at least 1 min between all of these sprints.
if you don't have space to run, do tuck jumps instead for 3x8.
http://fitnessgurutraining.files.wordpress.com/2012/03/tuck11.jpg

Curls- this is optional if you have time.
http://nicktumminello.com/2012/08/better-biceps-curls-grab-the-handle-this-way-for-bigger-biceps/

WORKOUT B
Swings - can be done with single arm and/or with dumbells
http://www.myomytv.com/perfecting-the-kettlebell-swing-correcting-3-common-errors/
http://www.t-nation.com/free_online_article/most_recent/the_metabolic_swing
http://search.yahoo.com/search?p=dan+john+hip+hinge&b=&fr=ie8

Goblet squat (find a heavy log or backpack fill with books/rocks to add resistance)
http://www.youtube.com/watch?v=PKmrXTx6jZs

push up - elevate the feet to make it harder or drop your knee down to make it easier.
do plyo push up if elevated push up is too easy.
http://vimeo.com/20906956
or more variations here. pick one you have a hard time doing it for 8 reps and work it up to 3 sets straight. https://www.youtube.com/watch?feature=player_embedded&v=3E3wf7wqB2k

Pull up - palm facing away from you (if you can do more than 8, start adding resistance by wearing the backpack fill with weights)
http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

Ab wheel - get one at Academy, it's cheap like 6bucks - start from the knee
http://www.beastskills.com/ab-wheel-rollout/

Reverse Fly - this is optional if you have time - you don't need the bench support
http://www.bodybuilding.com/exercises/detail/view/name/reverse-flyes

WORKOUT C
Plate Squat - but with dumbell or grab the backpack by hand
http://www.youtube.com/watch?v=PKIiYknNvhw

DB Push Press
http://www.youtube.com/watch?v=yRSAj1uu1gY&feature=player_embedded#!

Weighted Chin (use the backpack to add resistance) palm facing you.
http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises

Dip - if you can do 3x8, wear the backpack
http://www.youtube.com/watch?v=PaKetEQx6Ks&feature=player_embedded

SL Bridge/curl - or just with 2 feet on the ground if you can feel it in your hamstring already. If too easy, put your hands in the air. http://www.youtube.com/watch?v=Y-6Gonx2Wpo
if stil too easy, buy a physio ball at academy (also very cheap) and curl your legs at the knee on top of the movement.
http://www.youtube.com/watch?v=g9f4GCUXvEo
once that's too easy for 10rep, do single leg
http://www.t-nation.com/free_online_article/most_recent/leg_curls_20

Dumbbell Flys - this is optional if you have time.
if no bench, rest your upper back on an elevated flat surface (short desk or foldable chair)
http://www.youtube.com/watch?v=eozdVDA78K0

If and when you ever get a chance to visit a gym, you should play the movements described below to add more lifts to your tool box. This also works if you decide to invest in getting a squat rack, bench, and some bars and plates for your garage.

WORKOUT D AT THE GYM - master 2 new movements each week
------------------------------------------
Front Squat
http://stronglifts.com/how-to-front-squat-with-proper-technique/
http://www.ericcressey.com/how-to-front-squat-technique
http://www.t-nation.com/free_online_article/most_recent/fix_your_front_squat

Bench press
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
http://stronglifts.com/how-to-bench-press-safely-when-youre-alone/
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Hip Thrust
http://bretcontreras.com/2010/03/hipthrust/

Bent over rows
http://www.youtube.com/watch?v=boxbOSGwD4U
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Sumo, it's ok, this is back friendly, it mostly works your leg.
https://www.youtube.com/watch?v=XynUSDVyd6Q&feature=player_embedded#!

DB Lats PUllover
http://www.youtube.com/watch?v=6_3TJ_x-kzg
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Suitcase deadlift - put your feet together, chest up, back back, arm straight.
http://www.youtube.com/watch?v=lI3bHzvCHRs

Facepull - just don't rock your body like this guy, focus on getting your shoulder blades to touch
http://www.youtube.com/watch?v=2d32eT8Lipc
if you only have bars or dumbbells, do it bent-over like in the bent-over rows.

Jem Yeh