We just bought a Marcy SM-4000 Smith Cage home exercise system. Now I have to come up with a workout. Of the exercises this system can perform I am going to try and make use of these:
Squat
Leg Curl
Leg Extension
Preacher Curls (w/ dumbbells)
Cable Curls
Bench Press
Incline Bench Press
Pectoral Fly
Tricep Push-Downs (w/ bar)
Tricep Pull-Downs (w/ hand pulley)
Lat Pull-Down (wide grip)
Lat Pull-Down (narrow grip)
Seated Row
Military Press
Upright Row
Some other exercises I want to add to those above are: curls with a barbell and dumbbells, as well as lateral raises with dumbbells.
This morning I did my first “real” workout. I did bench, incline bench, fly, lat pull (wide & narrow) and rows. This is a really good upper body workout I can do each Saturday. The ultimate goal will be to perform each exercise twice a week.
I am going to do small workouts in the morning before taking a shower. The three chest and three back exercises I did today can easily be done on two mornings. I am probably going to do a 6-7 exercise arm and leg workout tomorrow, and then split that up during the week. I am probably going to do an arm working out three times a week to really blast the guns. I have always struggled with arms that were dis-proportionally small compared to my upper body mass.
I took my measurements this morning. My Chest was about 47-48″ with 15.5″ arms. My belly, the fattest part around my love handles was 42″… ouch. And my thighs were 23″. Those were the only measurements I need to see progress. Hopefully the belly will get a lot smaller, which will make my chest look bigger. I have been as big as 52″ in the chest in the past, so I hope to reach that again, though it might be tough at 44 years old. I definitely want to get my arms up to at least 16.5″. This is about the biggest they have ever been, but I always wanted to hit 17 when I was young. Is 17 possible in my 40s.
It will be interesting to see how my much my appetite will be effected. I already have a reputation for being a big eater. None of my current co-workers know me from when I was lifting heavy in my military days. Back then I actually calculated my food and was eating 3,200 calories a day. My father-in-law nick-named me “the eraser.” The last time I was in New York my mother asked if I still ate as much as I used to. I told her, “no, but I still eat more than anyone I know.” If I try to get back my 52″ chest I am going to eat a lot… I just have to get rid of that 42″ gut.
