I've been on and off for years. (as you may notice my join date) Some times more committed than others. Like now, I'm very committed to the training but diet, well in short, diet is lacking.
Anyway routine looks like this
SLDL's/RDL's: warmup sets x 3-4
work sets vary depending usually 1-2 and reps are 6-15 on work sets.
Squats: warm-up sets 2-3 and 2 work sets
I try adding 5lbs a week and a rep till I get to 20 reps then I'll switch to like a 5x5 or something.
DB Bench x3
Incline barbell x3
Deads 3-4 warm-ups 1-2 work sets
Chins 2-3 work sets
T-Bar rows 3 work sets
Mil press 3-4 warmups 3 work sets
Front laterals 2x
Side laterals 2x
Close grip BP 3x
B-Bell curls 3x
My upcoming problem is a deployment (navy) now this will be my third deployment and well I know all to well the ships various gyms suck total ass.
Smith machines, curl jockeys, mirror posers, kids who work bi's every day, the others work chest everyday and it's always packed with inconsiderate wanna be beach muscle tards. It's a nightmare. Well, I need a solution. I can deal with the idiots, just not the smith machine. What some alternatives?
I CANNOT LIVE WITHOUT MY SQUATS!!!!
I guess I could do
DB Squats or DB Lunges
and do with out conventional deads
I don't know, I need help.
Just start deadlifting random curl jockeys. Ask them how much they weight, and if it's about right for the weight you need, quickly knock them out and get in a few sets.
But seriously, you won't even have an olympic bar there?
What equipment do you have? Is there a pullup bar, a place to dips...? Or is there literally only dumbbells and a smith machine?
What kind of ship are you deployed on? I would think anything smaller than an aircraft carrier and you would get some SERIOUS stabilizer work when you squat. But hey, I don't know anything about the navy.
It's an Aircraft Carrier.
There are oly bars on the benches, but barely and I mean barely any room to do deads. There is a cable machine, some benches, DB's, some back and shoulder machines and a bunch of treadmills in one gym.
In the other, there is a set of db's and a smith and the rest is all like hammer strength machines.
There is a work out in there for me somewhere I guess, just not what I want to do or have to go through the trouble to do.
I just need a good replacement for squats or just use the smith for front squats.
Then just start deadlifting 300+ and noboby will say crap to me about being in the way.