View Full Version : In the gulf
finished my 4 week cut, and got sent to new orleans. i lost a lot of mass from running and swimming so much. i purchased some mstak and protien and hit the gym. the dumbbells only go up to 50 pounds, no barbell, no pull up bar, just a bunch of machines. did legs today with a curl, extension and press machine. any advice on how to make the best of it while im here. this is the staging area gym, hopefully i will get sent somewhere that has something better. there is a lot of down time here i want to take advantage of.
You are going to have to get creative my brother I recommend this:
Quads
Giant sets / 3 full rotations without rest.
Bulgarian Split Squats - work up to the 50 pounders one in each hand. These are extremely challenging even without the weights in hand - 15 per leg
Move immediately to Walking Lunges with the 50 pounders - 50 feet length
Move right into Dummbell Squats without dropping the 50 pounders - 20 reps
Move right into Leg extensions - 20 reps
Move right into Sissy Squats - 20 reps
Hamstrings
Giant Sets / 3 full rotations
Stiff Leg Deadlifts - do 20 reps 4 seconds down / 3 seconds up
Move right into Lying Dummbell Leg Curls - do 12 reps
Move right into One Legged Lying Leg Curls slowly - 15 reps
If you have a partner you need to finish the rotation with Hamstring Holds - you are on your knees on a floor pad / your partner kneels on your feet so his knee caps are in the arches of your feet / you lower yourself under strict control with your hands behind your head / it should take you 5-7 seconds to hit the floor under control.
This should pretty well fry your ass...let me know how it works out.
Good luck.
MACHINE
thx, that will set me straight for legs
if there was a pull up bar i would be set for my upper body. but there isnt
Hercules
07-08-10, 10:31 am
Find a tree for pull-ups. That's what I had to do on my vacation last year. You can also go to a kids' playground; tons of bars there for pulling up.
I suggest taking a look at Kubik's Dinosaur Training. There are some killer movements in there that I think can really help your situation.
Pullups can be done almost anywhere. Some door jams have thick/sturdy enough edging to try some finger pullups. Playgrounds are good too. Or bring a towel with you, and go to a tree branch!
thx, that will set me straight for legs
if there was a pull up bar i would be set for my upper body. but there isnt
This is a balls out session for your ass!
Good luck.
MACHINE
That leg session was nice. The next day I was out of that hotel. I was using a door jam that I could just barely grip to do some grueling pull up movements. Now I'm on a NASA base getting some training. I'm using their nice gym for the time being. I have 3 days left here, i hope the next place I get sent has something. If not I will improvise.
The last word in your post is the one that all of the forum members must remember...you need to learn how to utilize every tool in the toolbox, because in the final analysis...its you, your equipment, and the mission.
Improvise to get the mission accomplished.
MACHINE