Thread: Making a Routine in a crap gym.

Originally Posted by LikeARock

So where I'm at the gym is pretty hurting. They have two flat benches, an inclining bench, a cable crossover machine with the usual attachments, a smith machine, 3 (not sure why so many of these) things for doing dips or pullups, dumbbells, a preacher curl, an EZ bar, and a 40lb barbell with various weights to attach to it. This is meant to be shared with about 3000 people, believe me it gets crazy in there because we all get off of work at the same time. There is no power rack, squat rack, or any kind of leg workout thing like a legpress machine.

I've been doing Built's baby got back routine although its more than time for me to try a new one. My biggest problem and question is what can I do for legs. I know I can do step ups, squats on the smith machine, lunges and deep lunges, romanian deadlifts, and standing calf raises. These are the ones I can think of off the top of my head. If anyone knows of anything else that'd be great.

With that equipment you can do this...

Lower Push: Hack Squats; Lumberjack Squat; DB Bulgarian Split Squats; DB Lunges; DB Step-Ups; DB (conventional) Split Squats; Pistol Squats; Goblet Squats; and, you can actually use the bench press to do Zercher Squats; Overhead Squats; high-rep Front Squats (high-rep because you'd need a weight you can clean to your shoulders...submaximal squatting loads you could definitely not clean); Sissy Squats

Lower Pull: DB/BB Romanian Deadlift (and unilateral); DB/BB Deadlifts; DB/BB Sumo Deadlifts; Zercher Good Mornings

Horizontal Push: Bench; Incline Bench; Cable Crossovers (yuck); DB Chest Press; DB Floor Press (if you have a spotter, or are man enough to hoist DBs up from the ground instead of a bench...believe me, it's hard); Bar Dips; Pushups; Speed Bench

Horizontal Pull: Supine Rows (on the smith machine); DB/BB Bent Over Rows; DB Unilateral Bench Rows; (if you have a V-bar) Close-Grip V-Bar Rows (with a BB); Standing Cable Rows; Yates Rows; Unilateral BB Rows

Vertical Push: BB/DB Military Press; DB/BB Push Press; Shoulder Press; Olympic Bar Corner Press; Arnold Press

Vertical Pull: Pullups; Chinups; Neutral Grip Chinups; V-Bar Close-Grip Chinups; Lat Pulldowns (from the crossover machine); Rope Pulls

* honourable mentions: Hang Clean; Clean and Press; Snatch; Hang Snatch; Clean and Jerk; Farmers Walks; Overhead Walks; Planks

Holy crap, I love you in a non-gay way Phineas. Thanks for the info, a lot of those squats I've never heard of but thats where google comes into action.

Originally Posted by LikeARock

Holy crap, I love you in a non-gay way Phineas. Thanks for the info, a lot of those squats I've never heard of but thats where google comes into action.

Don't worry, he'd probably be ok if you loved him in a gay way too.

I love him in a gay way.

sounds like the gym ain't too bad . . my one at work is worse . . and just as crowded. So I train at 0330 before work while every other cunt is asleep and load up all the weights . . you do what you gotta do to be jerked

to get up that early set your alarm 40min before you train, drop a large amount of stim. 400mg of caffine with 50mg of geranimine tends to do the trick

After Phineas' post theres not a whole lot to say. I don't think that gym is as bad as you think. The biggest issue I see is it being over crowded. Like Capt'n mentioned, you might need to get there first thing in the morning.

Yah you guy's are probably right. The only reason I'm bitching I guess is some of the other camps I've been to had really good gyms. That and my university just finished building a whole new athletics department in my second year and I got used to going to that. I usually worked out later in the evening but I'm going to try this morning thing.

Originally Posted by Merkaba

Don't worry, he'd probably be ok if you loved him in a gay way too.

You're just bitter that you missed your shot that weekend in Maine.

Originally Posted by Gazhole

I love him in a gay way.

I'll bring the lube, you bring the EZ-Bar. We've got a long night ahead of ourselves....

Originally Posted by LikeARock

Yah you guy's are probably right. The only reason I'm bitching I guess is some of the other camps I've been to had really good gyms. That and my university just finished building a whole new athletics department in my second year and I got used to going to that. I usually worked out later in the evening but I'm going to try this morning thing.

No man, I hear your pain. I mean, I could do just about my whole program, but I couldn't do BB Split Squats, BB Shoulder Press, Dead Press, Good Mornings, or, most importantly, BACK SQUATS without the squat rack. I live for back squats. I hate Zerchers and Hacks.

To contribute - the only two pieces of equipment i've had for the last month have been a sandbag and a kettlebell. It's taken a bit of thought, but i've had some killer workouts.

Limited equipment is good because it forces you to actually plan your training, and usually forces you to learn some new things.

You can do just about anything with a barbell though.

Originally Posted by Gazhole

To contribute - the only two pieces of equipment i've had for the last month have been a sandbag and a kettlebell. It's taken a bit of thought, but i've had some killer workouts.

Limited equipment is good because it forces you to actually plan your training, and usually forces you to learn some new things.

You can do just about anything with a barbell though.

That's funny because the other day I was telling my friend how with my new kettlebells I realized I can do full-body workouts. At home I have two 60 lb kettlebells and a pullup bar attachment. I could do so many things between that equipment.

You can do full-body workouts with one olympic bar and a 45 lb plate on each side (rows, military press, hang clean, hack squats, etc).

Yeah that gym is limited ,but when you said crap i thought it was going to be one of these new ones with nothing but machines and no dbs or bbs. now those are crap. No squat rack sucks and the overcrowding is an issue but iv'e been in worse places than the one you describe.

Find a better gym?