Rifle, Carl...followup to weightlifting thread

[GK4Herd]

I pulled the trigger last night to start my garage gym. Here is the equipment I have.

I bought this rack...

(I chose half rack for space conservation)
*400lbs of Olympic weights including 7' bar
*Bench (also inclines) that includes leg and hamstring curl
*Olympic sleeve curl bar
*Olympic sleeve dumbell bars with locking clips

The only thing I really would like now is a lat/row machine for back work

Qurstions...

*In your opinion, do you think I need a lat/row machine or can I work the same groups with Dumbbells?
*I see programs such as 5X5 and Beginning Strength (I think, going on memory) and they look decent for overall strength with compound moves, but seem to neglect overall fitness and muscle groups (calves, biceps, etc.). Your thoughts?
*With a hybrid goal of picking up strength and conditioning, it looks like reps in the 6-12 range is in order with around a one minute rest betweens sets. How many sets and exercises would you suggest for someone my age whose been away from it for a while?
*Basically...any ideas on suggested routines? Rifle suggested supersetting and that sounds great but I have no clue where to start.

 

[MichiganHerd]

I'm not sure if you're asking what supersetting is, or if you're trying to figure out a supersetting program. Supersetting is simply doing sets of reps back to back without any break between sets, which is good for people with limited time, as well as for people who really want a good cardio workout as well. You can probably google supersetting and find a bunch of sample workout programs that can be tailored to fit your personal needs.

 

[GK4Herd]

Supersettinng I understand. I'm thinking more along the lines of which groups to pair.

 

[-CarlHungus-]

That's a great home gym set up. I'm jealous (I sold mine when I moved and the birth of our second kid, boards, medical practice has kept me out of the gym...though I'm hoping to get something like what you purchased in the next few months).

I think starting strength or 5X5 are fine programs. They do leave some to be desired for accessory work and for cardio.

I'm really more of a fan of Joe DeFranco's Built Like a Badass. It is really designed for the busy person with only 3 workouts a week but leaves room for you to squeeze in a 4th if need be. It has some good accessory work and some cardio built in - so I think it would be perfect for your goals. I think more recently he has another program called Built to Last, but I'm not sure about it.

 

[GK4Herd]

Thanks...as a teacher who also minds a business time can be an issue. But for the next few months I'm off school. I'll look into the program.

 

[-CarlHungus-]

GK - if you send me your e-mail address I may be able to "help you find" where to screen a copy of the program.

 

[herdfan429]

No need for a lay row machine. You can get a good workout with dumbells/pullups

 

[GK4Herd]

gkline5112@aol.com

 

[murox]

Supersettinng I understand. I'm thinking more along the lines of which groups to pair.

The only groups I pair are biceps and triceps. Otherwise I superset every workout with another, less intense variation of working out the same muscle group. For example, on arms day, I will superset one biceps workout -- say preacher curls with dumbbells -- with skull crushers for my triceps. On chest day I will only superset different chest workouts. For instance, if I'm doing incline dumbbell press, I'll immediately hop down and do 15-20 pushups, then rest for 2-3 mins.

 

[i am herdman]

Honest question. Why not just go do cross fit? Most of the military guys swear buy it and it seems to be a more complete type workout than lifting. To me lifting like that would be as exciting as watching paint grow. I know some guys doing that and you can actually see the results.

I know if I gave a care about working out, I would just do that. A weight set would collect dust and then be on craigs list in a few months.

 

[GK4Herd]

Honest question. Why not just go do cross fit? Most of the military guys swear buy it and it seems to be a more complete type workout than lifting. To me lifting like that would be as exciting as watching paint grow. I know some guys doing that and you can actually see the results.

I know if I gave a care about working out, I would just do that. A weight set would collect dust and then be on craigs list in a few months.

I like doing this stuff by myself. No way I'd be comfortable in a group of people working out and the last thing that appeals to me is being part of some program that depends on exterior motivation. If I can't work out till midnight or want to work out at 6am I want to be able to walk to my garage and not drive to Huntington or some location 15-20 minutes away. I'm doing this because I know what works for me.

As far as the weights collecting dust in a few months...I doubt it. I committed to a calorie counting program and exercise program last Christmas. In six months I've lost 35 pounds and have only failed to meet my daily exercise and calorie deficit less than six or seven times. I don't have a history of walking away from stuff. Barring injury I'll be fine.

I got out of coaching a few years ago and it's left a huge gap in my life. I used to spend hours daily, year round committed to it. Now that it's gone I need something else I can commit to. Being committed to something is what keeps you young. If you have any exercise equipment collecting dust let me know. I might buy it from you.

 

[i am herdman]

My son has a nice weight set. He is leaving soon. I am going to sell his stuff. He does cross fit and it has helped him more than anything. He does both.

 

[GK4Herd]

My son has a nice weight set. He is leaving soon. I am going to sell his stuff. He does cross fit and it has helped him more than anything. He does both.

Be careful, they come back sometimes.

I'm not against cross fit by any means (although they get their share of criticism), it just isn't for me. I'm very busy and have extremely erratic hours. If I got home at 10:00 at night and needed a workout, the odds of me jumping in the car and heading to a gym is slim. And no way I'm going to get in the middle of the soccer moms and their $200 outfits at places like Snap Fitness. Nor do I want in the middle of screaming, roid raged meatheads who bang their head against the wall before they squat. Nope...just me with a little Croce, Elton John, James Taylor or Billy Joel playing while I work through the embarrassingly low weight I'm going to throw up while getting back into it.

 

[MarshallManiac]

Carl...I am very interested in your program too if you wouldn't mind... tjlawhon@gmail.com

 

[herdfan429]

Cross fit SUCKS!!!

 

[i am herdman]

Cross fit SUCKS!!!

The Green Berets and Special Operations disagree with you. Hell, I don't do anything. Just passing on my observations.

 

[herdfan429]

The Green Berets and Special Operations disagree with you. Hell, I don't do anything. Just passing on my observations.

Im just trying to get a rise out of the crossfit freaks.

 

[i am herdman]

Im just trying to get a rise out of the crossfit freaks.

I am not a fitness freak at all.

 

[herdfan429]

I am not a fitness freak at all.

I didn't say you were.