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Meat_Head
03-19-2009, 10:24 PM
Well I'm back again, for those of you who remember me. After many months of drinking and eating junk food, with sporadic and shabby workouts in between, I've decided its time to really pick up the yoke of iron again and get into some kind of shape.

I'm 5'11, 190lbs as of a week ago, and likely somewhere between 16-18% bf. I'm living in an apartment with my girlfriend and no longer have my gym membership, and this truly sucks as all the apartment workout room has to offer is a treadmill, a bench press machine, a low pulley cable, a leg extension-curl machine and a broken pulldown machine. What I would give for a kettlebell or a powerrack about now...

Nonetheless, I've got to do something. I've put together a little workout plan until I can gain access to better equipment. I'm doing pullovers on the floor with the low pulley cable. Its awkward but it works, and I'm a big fan of pullovers for mass and functionality. Its probably my best bet as a compound exercise at the moment, so I'll have to make due.

The days are all based on recovery. If I don't feel healed up enough to work out on any given day, I won't. If I feel fully recovered and healthy on an off day, I may go ahead and lift on that day. Its all up in the air right now.

Day 1:
Low cable pullovers - 1x20

I'll be performing these like 20 rep breathing squats, or death squats if you prefer. I'll pick a weight I can only do for 10-15 reps and pump out 20. This will be my main mass-maker until I find something better.

Low cable skullcrushers
1x6-10
1x15-20

I likely won't need these after pullovers, as pullovers tend to destroy my triceps, but I'll throw them in anyway as I'd really like to put some mass on my tri's(or at least prevent them from wasting away while I burn some fat).

Low cable rows
2x6-10
1x15-20

Machine shrugs
3x6-10
1x15-20

I do these on the bench press machine, which is luckily constructed perfectly to use for shrugs. Traps are also one of the areas I'd like to target especially hard.


Day 2:
GPP/Aerobic/Recovery/Whatever
I need ideas for this, so if anyone has any please share! As of right now I plan to do some work on the treadmill or bike, swim(once its warm enough), and whatever else I can think of. My girlfriend has some good heavy viking swords, and even if it looks nerdy as hell I can get an interesting workout swinging them around. Its worked the hell out of my forearms and shoulder girdle in the past, and it will be a nice way to keep the rotator cuff strong while getting some aerobic exercise.

I'll also do some light lifting with the machines on this day for recovery purposes. A few high rep sets to rush some blood into the muscles will do the trick.

Day 3:
Bench press machine
3x6-10
1x15-20

Low cable upright rows
3-6-10
1x15-20

Low cable curls
1x6-10
1x15-20

Again, the isolation work is up in the air. If I feel I need it, I'll do it.


Day 4:
GPP/Aerobic/Recovery/Whatever
Same as day 2, maybe different exercises.


Then it all starts over with day 1. As you can see, I have no leg work planned, nor any means to train them. I think the leg extensions and curls would do more harm then good, as I despise lower body isolation exercises for anything but rehab. I'm sure I'll end up pushing the car or doing sissy squats or sprints or SOMETHING, but for now no squats :(

I'm hoping to burn some fat off and, who knows, maybe put on a little muscle while I'm at it. I DO believe that this is possible, if my diet is in line, especially considering the fact that I haven't done any heavy lifting in almost a year. Again, any advice or ideas would be appreciated.

I'm posting some crappy beginning pics. They aren't flattering, but they'll allow me to track my progress visually. 1st leg pic is at rest, second is flexed.

Meat_Head
03-19-2009, 10:29 PM
This was my first time in the gym for months and months, so I just messed around to see what I could do here. Nonetheless, if DOMS is any indicator, its good enough to tear up my upper body a bit:

4 minutes on the treadmill

Low cable upright rows
1x15
1x12
1x8
1x10

Bench press machine
70x15
90x10
150x2
120x5
80x13

Low cable pullovers
40x15
50x15
60x15

Low cable rows
70x12
80x12

Machine shrugs
80x12
110x10
120x12

2 minutes on the treadmill

Meat_Head
03-19-2009, 10:33 PM
Low cable upright rows
50x12
60x15

Recovery...

Low cable pullovers
40x15
50x15
70x12 drop to 60x3 drop to 50x5

Bench press machine
60x15
70x15

Recovery...

Machine shrugs
70x12
80x15

Recovery...

That's it. I'll begin the routine I have above tomorrow with some GPP and recovery work, then I'll start day 1 on Saturday. I'm going to experiment with the low cable a bit and see if I can use it for some leg work, maybe light cable deadlifts or SLDL's. Wish me luck!

Meat_Head
03-20-2009, 10:56 PM
Cross-fit machine for 3 minutes.

Low cable deadlifts
I thought these would be crap, and they are, but they're better than nothing. The stack only goes to 150, so I'll only be working for more reps.

80x20
110x12
130x8
150x8 slow negatives

Low cable upright rows
50x20
Recovery

Low cable rows(standing)
60x15 + 60x5 standing curls
Recovery

Bench press machine
80x15
Recovery

Coke
03-22-2009, 08:52 AM
Glad to see you getting back to it dude, great timing since warmer weather is coming around.

Meat_Head
03-25-2009, 11:59 PM
GPP - swung the sword around for a while, then 4 sets of bridges, roughly 40 seconds each

Thanks coke! Good to see you're still posting

Meat_Head
03-26-2009, 12:02 AM
Low cable pullovers
50x15
80x6 drop to 70x4 drop to 60x5 drop to 50x5

Goal, for now at least, is 80x20

Bench press machine
80x12
90x10
110x8

Machine shrugs
110x15
120x12

Weight 192lbs

Meat_Head
05-05-2009, 07:51 AM
Several workouts since the last post, but no internet till now.

Low cable pullovers
40x8

50x10
40x10
40x10
40x10
40x10
40x10
50x10
50x8
50x7
50x6

Hurray for GVT! :strong:

Body weight: 196lbs

Coke
05-05-2009, 09:40 AM
Great timing Tim, getting into better condition and all for summer.

Stumprrp
05-05-2009, 04:10 PM
not looking bad at all man, keep at it

Meat_Head
05-10-2009, 06:03 PM
Thanks fellas!

I was still drunk when this workout happened, but hey, it happened.

Low cable deadlifts
60x10
100x6

120x10
120x10
120x10
120x10
120x10
120x10
120x10
120x9
120x9
120x10

God help me walk for the next few days

Coke
05-11-2009, 05:03 AM
Dayum, how did you pull that effort off, lol - :D

Meat_Head
05-12-2009, 06:18 PM
Low cable pullovers
50x10
50x10
50x10
50x10
50x10
50x10
50x8
50x9
50x8.5
50x7

Low cable curls
50x10
80x2

Meat_Head
05-15-2009, 11:25 PM
Low cable deadlifts
60x10
100x10

130x10
130x10
130x10
130x10
130x10
130x10
130x10
130x10
130x10
130x10

15 minutes of swimming laps

And now I can't walk again!

Meat_Head
05-16-2009, 05:48 AM
Bench press machine
60x8
100x5

120x5
120x5
120x5

One arm low pulley shrugs
I despise having to resort to an exercise with this name.

Right/Left
80x10/80x10
80x10/80x10
80x10/80x10

One arm low pulley overhead presses
Tried these, they're somewhat effective. They'll have to do for now as far as overhead pressing goes.

Right/Left
30x5/30x5
30x5/30x4.5
30x5/30x4

Coke
05-16-2009, 09:13 AM
Keeping it rolling, good job.