Ballast Training

[ballast]

Just returned from a three week lay-off while we moved our family from Phoenix,AZ to Augusta,MI.My strength is way down so the first cycle will be my "fight to the top", to regain my former lifts.
We are living at my parent's house,a small dilapidated structure, and my training quarters located in the basement are very close quarters.Amid the clutter of boxes,piles of junk and cat shit is my training area:a 8'x8'x7 1/2' area which contains my power rack,bench and olympic set.
Due to my limited equipment and confined quarters, I am forced to use a fairly basic routine:
Day 1:Upper Body
1-A) Decline Barbell Bench Presses 3 sets x 3-5 reps,1 set x 8-10 reps
1-B) Shoulder-Width Supinated Chins 3 sets x 3-5 reps,1 set x 8-10 reps

Day 2:Lower Body
1-A) Back Squats to Parallel or Snatch-Grip Podium Deadlifts 3 sets x 3-5 reps,1 set x 8-10 reps
1-B) Single-Leg Dumbell Calf Raises 3 sets x 4-6 reps,1 triple drop set x 6-10 reps

I alternate a training day with a rest day.This routine will be followed for 3-4 weeks to regain my strength.Afterward, I will switch to a more traditional split routine:
Day 1:Shoulders/Arms
Day 2:Legs
Day 3:Off
Day 4:Chest/Back
Day 5:Off

My diet is 4-5 meals per day with a big emphasis on protein.I supplement with glutamine,creatine and a boatload of vitamins.

Currently-
Height: 6'0"
Weight: 194 ibs
Bodyfat: 9%
Age:27

 

[ballast]

9-11-01

1-A) Snatch-Grip Podium Deadlifts 3x5@235,1x8@205
1-B) Single-Leg Dumbell Calf Raises 3x8@65,1x8@65,35,bw

Strength is down quite a bit, but, this workout went well.Followed the workout with a glutamine/creatine drink and a protein shake.

 

[MonStar1023]

Good luck bro.


Its tough getting your strength back up.

 

[ballast]

Thanks MonStar.

 

[ballast]

9-13-01

1-A) Decline Barbell Bench Presses 205x4,x3-220x1
1-B) Shoulder-Width Supinated Chins BW+45x4,x4-BW+55x2

Followed the workout with a glutamine/creatine drink.Time for a shake...

 

[ballast]

9-15-01

Today was lower body day:
1-A) Back Squats to Parallel 3x5@235-1x3@255-1x8@205
1-B) Single-Leg Dumbell Calf Raises 3x8@71
2) Stability Ball Crunches 2x20

Ran out of gatorade powder.Had to have my glutamine/creatine with some apple rasberry stuff.Probably get a quivering colon but oh well.Time for some protein.