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post #1 of 25 (permalink) Old 07-30-2008, 08:04 AM Thread Starter
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Design me a routine

Ok I have limited access to the machines weight I have but does anyone want to take a stab at designing me a few work outs (2-3 times a week) and have access to the following

Smith Machine
Cable Cross
dumbbells
and of course the adjustable bench that goes flat to straigh up sitting.


and that's about it... There is cardio stuff but that's all the access for lifting I do a few lifts but I don't know if I'm doing any good by not concentrating say on one day of back and shoulder, one day arms and chest etc. So if anyone knows a few exercises I could follow for all my upper body for those days it would be awesome as I'm not to knowledgeable on what to do.
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post #2 of 25 (permalink) Old 07-30-2008, 08:07 AM
Lifer
 
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Nate,
You should be able to do it all with those pieces of equipment.
You can come hit legs with me one Saturday at 24 hr, if ya want.
I ain't designing you no routine.
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post #3 of 25 (permalink) Old 07-30-2008, 10:16 AM Thread Starter
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Quote:
Originally Posted by Stangin4Lyfe
Nate,
You should be able to do it all with those pieces of equipment.
You can come hit legs with me one Saturday at 24 hr, if ya want.
I ain't designing you no routine.
Shit I don't want to drag down your intensity and embarrass myself all at the same time. I actually have never done a leg workout either.

What time on saturday do you usually lift?
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post #4 of 25 (permalink) Old 07-30-2008, 11:24 AM
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check out some of the training logs on lockout and that will give you some ideas for different splits and exercises...

Skip Harmon
Director of Sales
Grapevine Ford/Lincoln
817-319-2298
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post #5 of 25 (permalink) Old 07-30-2008, 11:36 AM
Lifer
 
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Quote:
Originally Posted by NaSSty Nate
Shit I don't want to drag down your intensity and embarrass myself all at the same time. I actually have never done a leg workout either.

What time on saturday do you usually lift?
Long as you don't chump out...you won't slow me down.
I usually force people into finishing their workout.

It just really depends on my work schedule.
If I work on Saturday, then I go right after work(so around 3pm till 5-6pm).
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post #6 of 25 (permalink) Old 07-30-2008, 11:37 AM Thread Starter
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Quote:
Originally Posted by Stangin4Lyfe
Long as you don't chump out...you won't slow me down.
I usually force people into finishing their workout.

It just really depends on my work schedule.
If I work on Saturday, then I go right after work(so around 3pm till 5-6pm).
this sat is out for me, Bridge has finals we are going to the hospital and I'm her test x-ray dummy...

then we have a concert she bought tickets for, for my bday.
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post #7 of 25 (permalink) Old 07-30-2008, 11:42 AM
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Quote:
Originally Posted by SALEEN449
check out some of the training logs on lockout and that will give you some ideas for different splits and exercises...
Nate, do this. That's what I've been doing.

Chuck
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post #8 of 25 (permalink) Old 07-30-2008, 11:42 AM
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Quote:
Originally Posted by Stangin4Lyfe
Long as you don't chump out...you won't slow me down.
I usually force people into finishing their workout.
Pfft! Don used to try pulling that shit with me until i started over achieving everything. I am curious to see what your leg days are like, though. <-- Hates leg days.

Quote:
Originally Posted by NaSSty Nate
I'm her test x-ray dummy...
Thats awesome.

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post #9 of 25 (permalink) Old 07-30-2008, 11:43 AM
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That's definitely all the equipment you need. Where is this stuff located? I'm guessing work? Or you have a pretty nice home setup.

What are your goals?
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post #10 of 25 (permalink) Old 07-30-2008, 11:43 AM Thread Starter
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Quote:
Originally Posted by 347Mike
Thats awesome.
Gotta make sure meal ticket graduates so we can afford nice things.

Quote:
Originally Posted by Chuck
Nate, do this. That's what I've been doing.
Do what?

Quote:
Originally Posted by ruffdaddy
That's definitely all the equipment you need. Where is this stuff located? I'm guessing work? Or you have a pretty nice home setup.

What are your goals?
It's at a gym at work. I take about 80 mins at lunch so it gives me time to get down there and change, stretch etc, and after shower and get back up.

I haven't made the time (not saying I don't have it, just haven't made the time) to go to the gym afterwork and well life gets busy so the best time for me is about 2 pm (gym at work is fairly empty and it has to be with limited equipment).

Goals, lose fat and gain strength. I'm not going to compete etc, so it's all for vanity. I want to lift 2-3 times a week. Cleaned up my diet lately (sticking to it) and doing cardio as well, but want to gain strength.
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post #11 of 25 (permalink) Old 07-30-2008, 11:44 AM
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Quote:
Originally Posted by NaSSty Nate
and I'm her test x-ray dummy...


he's gonna glow in the dark!!!

Skip Harmon
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Grapevine Ford/Lincoln
817-319-2298
www.grapevineford.com
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post #12 of 25 (permalink) Old 07-30-2008, 11:44 AM
Lifer
 
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Quote:
Originally Posted by NaSSty Nate
Do what?

Lockoutforums, theres plenty of peoples logs/setups in there.

Quote:
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post #13 of 25 (permalink) Old 07-30-2008, 11:44 AM
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Quote:
Originally Posted by NaSSty Nate


Do what?

see post #4

Skip Harmon
Director of Sales
Grapevine Ford/Lincoln
817-319-2298
www.grapevineford.com
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post #14 of 25 (permalink) Old 07-30-2008, 11:48 AM Thread Starter
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Reading comprehension ownz me...lol doh.

and no actual x-rays are being used at this time. But if anyone breaks a bone she asks to please let her x-ray it for you.
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post #15 of 25 (permalink) Old 07-30-2008, 11:49 AM
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Quote:
Originally Posted by NaSSty Nate
Do what?
Come on Nate, don't let that 2.5 GPA talk for you.

Chuck
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post #16 of 25 (permalink) Old 07-30-2008, 11:53 AM Thread Starter
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Quote:
Originally Posted by Chuck
Come on Nate, don't let that 2.5 GPA talk for you.
2.78 at UTA the first 3 semesters thank you.. 3.2 the last thank you very much.
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post #17 of 25 (permalink) Old 07-30-2008, 12:47 PM
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Quote:
Originally Posted by NaSSty Nate
Gotta make sure meal ticket graduates so we can afford nice things.


Do what?


It's at a gym at work. I take about 80 mins at lunch so it gives me time to get down there and change, stretch etc, and after shower and get back up.

I haven't made the time (not saying I don't have it, just haven't made the time) to go to the gym afterwork and well life gets busy so the best time for me is about 2 pm (gym at work is fairly empty and it has to be with limited equipment).

Goals, lose fat and gain strength. I'm not going to compete etc, so it's all for vanity. I want to lift 2-3 times a week. Cleaned up my diet lately (sticking to it) and doing cardio as well, but want to gain strength.
Day 1 Chest-Tris:

Flat bench press (smith machine) - 10, 8, 6, 10
Incline DB Press - 10 x3
Chest Flyes (if you have an adjustable cable cross machine) - 2 sets of 10 on higher setting, 2 sets of 10 on middle, 2 sets of 10 on lower.

Tricep kickbacks - 10 x3
Tricep Pushdowns - 12 x3
overhead tricep ext (DB) - 8-10 x3

Close Grip Bench (smith Press)- 10X2

Day 2, Back and Bi's:

This is a tough day without certain machines...so heres my best shot.

pull-ups - max x3
bent over rows - 8x3
supinating DB curls - 10x3
Hammer Curls - 10x3
21's aka crazy 7's - 2 sets

Day 3, Legs, light shoulders:

Squats - 5 sets, vary weight.
Lateral DB raises - 10-12x3
Shoulder press flat and/or DB - 10x3
DB lunges - vary distance and weight
Front Raises - 10x3


This is one of the most basic workouts I can think of that will work with the limited equipment you have. If you get a 24hr membership, or still have your UTA membership feel free to grab a few workouts with me.
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post #18 of 25 (permalink) Old 07-30-2008, 12:53 PM Thread Starter
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I actually have a 24 hour membership, just like I said above, I haven't made the time yet and that is all on my shoulders.
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post #19 of 25 (permalink) Old 07-30-2008, 01:10 PM
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Quote:
Originally Posted by NaSSty Nate
I actually have a 24 hour membership, just like I said above, I haven't made the time yet and that is all on my shoulders.
You said it best...laziness is a bitch!!!
Beeeeyoootch!!!
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post #20 of 25 (permalink) Old 07-30-2008, 02:23 PM
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Pm sent.
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post #21 of 25 (permalink) Old 07-30-2008, 02:45 PM Thread Starter
AHMO!
 
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Quote:
Originally Posted by Stangin4Lyfe
You said it best...laziness is a bitch!!!
Beeeeyoootch!!!
I'm not placing blame anywhere but on me.
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post #22 of 25 (permalink) Old 07-30-2008, 03:11 PM
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Quote:
Originally Posted by NaSSty Nate
I'm not placing blame anywhere but on me.
nate.. the only thing that will help you put on muscle is deca

D.
Pain, is weakness leaving the body.
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post #23 of 25 (permalink) Old 07-30-2008, 03:12 PM
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Quote:
Originally Posted by White_lightning
nate.. the only thing that will help you put on muscle is deca
it's better to stack Deca with Chalk and a bench shirt I hear.
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post #24 of 25 (permalink) Old 07-30-2008, 03:20 PM
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Quote:
Originally Posted by ruffdaddy
it's better to stack Deca with Chalk and a bench shirt I hear.
INZER RAGE TRIPPLE PLY BABY!!!!!

D.
Pain, is weakness leaving the body.
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post #25 of 25 (permalink) Old 07-30-2008, 06:41 PM Thread Starter
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Quote:
Originally Posted by ruffdaddy
it's better to stack Deca with Chalk and a bench shirt I hear.
Have you seen the sign in the new gym at UTA that says no chalk allowed?
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