I love training and I usually never miss a workout. But in 2010 I was diagnosed with stage 2B Hodgkin's lymphoma: cancer. I was hospitalized for over two weeks. That's when they found two tumors in my chest.
One was the size of a lacrosse ball. It was above my right clavicle by my neck. The other one, tennis-ball sized, was located near my heart and pressed against my superior vena cava.
Before going to the hospital I was extremely tired and experiencing shortness of breath. I was only aware of the tumor above my clavicle because it had started as a mysterious bump a few months before. Eventually I was unable to even do an overhead press without getting dizzy. It grew so much that lifting my arm up was no longer an option. Walking a block was exhausting.
After being released from the hospital I was treated with chemotherapy. Because of the chemo and a lack of insurance to get adequate medication, my immune system plummeted and my white blood cell count was very low.
My oncologist had forbidden me from leaving the house. He also said I wouldn't be allowed to work or go to the gym due to my compromised immune system. I was only permitted to walk around the house and maybe stretch for exercise. I did just that for one month.
Then, by the end of my fourth week of treatment, the tumor at my neck shrank almost completely and I could breathe better! That meant I could raise my arm again. And so the workout junkie in me said, "Yes, I'm going to go back to working out."
However, I still couldn't leave the house since my immune system couldn't even fight a common cold. I needed to exercise at home using only my bodyweight. And so I did.
For a little over seven months I was quarantined. I did six months of chemotherapy followed by one month of radiation. Coming out of the hospital I weighed 144 pounds. I was unable to lift a glass of water and my grandmother had to help me walk.
By the time I reached my last dosage of chemo I was 180 pounds with visible abs. I was doing one-arm push-ups and one-legged jump squats. Yes, it was hard and challenging. Yes, I missed my friends and family.
And on top of being isolated from the world, I had to deal with the mental and physical hurdles of cancer and chemo/radiation treatment. But working out was my saving grace.
It's intellectually stimulating to refine exercises and come up with new strategies. You become a MacGyver of sorts and use what you have on hand. Every day I looked forward to trying to beat my previous performance, either by reps or a new challenging exercise.
Physically, mentally, and spiritually, I came out of my cancer treatment and quarantine as an entirely different person than when I went in. And so can you.
One problem with bodyweight training is that it always has holes. If you look at most bodyweight enthusiasts, they often have very developed chests, lats, and arms (from pull-ups and push-ups) but are often lacking delts, hamstrings, and the "pillars" you see on most serious lifters which make up their spinal erectors. They lack true posterior strength and the ability to develop strong and broad shoulders.
Regardless of why you're needing to skip the gym, here are some exercises that'll fill those holes and allow you to build both strength and size.
Handstand push-ups are great and all, but your range of motion is limited by your head coming into contact with the floor. The push back allows you to have a full range of motion and is similar to the barbell overhead press.
Not everyone has access to a bar to do inverted rows, but most of us have access to a door! Just use the open (lock side) of the doorframe.
We can make the exercise harder with the door "high row" variation which allows for a greater range of motion. The starting position is the same as the regular door row. This time, as you move back, you're squatting down to the point where your extended arm's hand is in line with your head. You pull up in the same fashion as the regular door row until you're back at the start position.
Note: You don't want to support yourself with your legs. The full tension should be on your working arm and lat. The high row should feel like you're using a high-row machine or doing a Pendlay row.
This will require you to have access to anything that allows you to rest your body prone on the surface while your legs hang downward at 90 degrees. A bed usually works. Next would be any bench or table strong enough to counterbalance your weight at the end of it, such as a park bench or table that's secured to the ground.
Using just a wall you can work the medial and rear delts.
To emphasize your rear delts, assume the same position as before, then...
You can increase the intensity of your basic plank by simply raising your feet onto a higher surface. The higher you go, the more the transverse abdominis has to work.
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