12 sets in 15 minutes

[Farley1324]

Not sure what you're asking. The gym has no barbell so I make do with what's available.

That's not a gym. Can you go to a gym?

And, who was protein? Usually get 100 grams? How small are you?

[devneybl01]

That's not a gym. Can you go to a gym?

And, who was protein? Usually get 100 grams? How small are you?

I wont be able to go to another gym without traveling at least 30 minutes. I weigh about 175-180.

[Ghawk21]

Not sure what you're asking. The gym has no barbell so I make do with what's available.

Planet Fitness? Anyways, I would add some lunges and/or db goblet squats since you can't BB squat. At 180lbs the minimum amount of protein you should be aiming for would be 126 grams. (0.7 x BW).

[Farley1324]

I wont be able to go to another gym without traveling at least 30 minutes. I weigh about 175-180.

Time to travel. That's to get to a gym, the place you are going is not one

And eat more protein

Squat at least twice a week (freeweight barbell back squat)

[devneybl01]

Planet Fitness? Anyways, I would add some lunges and/or db goblet squats since you can't BB squat. At 180lbs the minimum amount of protein you should be aiming for would be 126 grams. (0.7 x BW).

Oh ok. I was thinking 0.5. I am doing leg press and dead lift along with running and some biking. I should still add some more legs?

[Farley1324]

Oh ok. I was thinking 0.5. I am doing leg press and dead lift along with running and some biking. I should still add some more legs?

What are you deadlifting? Equipment and weight and how heavy does it go

[Ghawk21]

Oh ok. I was thinking 0.5. I am doing leg press and dead lift along with running and some biking. I should still add some more legs?

Yes, if nothing else definitely a squat movement. BB would be the best choice as its easiest to load and progress on but DB squats are better than nothing.

[devneybl01]

Time to travel. That's to get to a gym, the place you are going is not one

And eat more protein

Squat at least twice a week (freeweight barbell back squat)

Schedule does not allow. This gym is at my work and I can fit into my work schedule while I'm I'm the clock. Like I said, making do with what i have and this is all i currently have available. DB's up to 120 lbs, a few machines, pull up bar, cardio.

I can add more protein to my diet.

[devneybl01]

Yes, if nothing else definitely a squat movement. BB would be the best choice as its easiest to load and progress on but DB squats are better than nothing.

Ok so maybe leg press on Monday, dead lifts on Wednesdays, and db squat or lung on fridays?

[devneybl01]

Dead lifting 160 with 80lb DB's in each hand. Can increase if I get strapped gloves to hold higher weighted DBs.

[Farley1324]

Dead lifting 160 with 80lb DB's in each hand. Can increase if I get strapped gloves to hold higher weighted DBs.

As a general rule, use straps if grip is limiting your deadlift.

But, 80 lb dumbells shouldn't be that hard to hold onto, so, train your grip

[devneybl01]

As a general rule, use straps if grip is limiting your deadlift.

But, 80 lb dumbells shouldn't be that hard to hold onto, so, train your grip

Yeah so I'll work on my grip, but plan on getting straps.

[Ghawk21]

Ok so maybe leg press on Monday, dead lifts on Wednesdays, and db squat or lung on fridays?

That would be better, I would also replace the dips on Wednesday with an overhead press.

[devneybl01]

That would be better, I would also replace the dips on Wednesday with an overhead press.

Will do. Thanks for the advice.

[NSPJohn]

Not sure what you're asking. The gym has no barbell so I make do with what's available.

My advice..... get a new gym membership. Even if it is $20 more per month, it will be way better. It is crazy that your gym has no barbell.

[Farley1324]

My advice..... get a new gym membership. Even if it is $20 more per month, it will be way better. It is crazy that your gym has no barbell.

*fitness center

[devneybl01]

My advice..... get a new gym membership. Even if it is $20 more per month, it will be way better. It is crazy that your gym has no barbell.

I don't have a membership. My base gym is small and not close to any other gyms. I am working with what I've got.

[NSPJohn]

Not sure what you're asking. The gym has no barbell so I make do with what's available.

No barbell? You need a new gym bud!

[bhalla7]

OP, what PT test are you prepping for? I passed the DEAs while still incorporating strength training in my pt prep.

[OldFartTom]

Hi OP... If you liked the tactical barbell 2: conditioning book... There is one other book even more helpful to understand this stuff.

https://www.amazon.com/Practical-Pro.../dp/B00IU8YETW

This book has the most boring and dry cover picture ever. But actually it's very easily readable and a very good book. If you read/understand both the conditioning and this strength book, between the two of them you'll know/understand more that 75% (or more) of gym trainers/PTs out there! Many people regard this as THE book on the subject of resistance training.

Seriously.. take a look. This really could change your whole understanding about training yourself and your clients.

[devneybl01]

OP, what PT test are you prepping for? I passed the DEAs while still incorporating strength training in my pt prep.

Prepping for Navy fitness test, but trying to get a very high score, not just pass.

[devneybl01]

Hi OP... If you liked the tactical barbell 2: conditioning book... There is one other book even more helpful to understand this stuff.

This book has the most boring and dry cover picture ever. But actually it's very easily readable and a very good book. If you read/understand both the conditioning and this strength book, between the two of them you'll know/understand more that 75% (or more) of gym trainers/PTs out there! Many people regard this as THE book on the subject of resistance training.

Seriously.. take a look. This really could change your whole understanding about training yourself and your clients.

Awesome. I'll take a look. Thanks

[bhalla7]

Prepping for Navy fitness test, but trying to get a very high score, not just pass.

You can still focus on strength and prep for the test. I scored extremely high on the DEA's while utilizing the program at sealswcc.com, click on SEAL then go to the workout. I would post a link but apparently haven't posted enough to the forum to post links yet.

[devneybl01]

You can still focus on strength and prep for the test. I scored extremely high on the DEA's while utilizing the program at sealswcc.com, click on SEAL then go to the workout. I would post a link but apparently haven't posted enough to the forum to post links yet.

I'll check it out. Thanks

[devneybl01]

Update for you all,

I've had really good results after 30 days. Body fat has lowered, weight has remained the same. DB bench press has increased from 70 to 90lb DBs on my last set. I am doing sets of weighted pullups with 30 lbs and unweighted pullups are around 20 now, up from around 12.

I also considerably improved my diet, which is helping speed up the process.

Pics are on my profile.

[grouchyjarhead]

UPDATE: After reading the book Tactical Barbell as suggested, I have changed up my routine....

Any comments/adjustments I should make?

Re-read the book again. I think you missed a lot of key points in it.

What physical fitness assessment are you preparing for?

[devneybl01]

Re-read the book again. I think you missed a lot of key points in it.

What physical fitness assessment are you preparing for?

Navy PFA.

I didn't follow the book to a T. Read it, learned from it, took what I liked, and applied it to my workout routine.

So far, I have made considerable progress on all my originally posted goals.

-increase pullups
-increase pushups
-increase situps
-cut body fat
- decrease run time

What key components am I missing other than the obvious fact that I haven't been using a barbell after reading Tactical Babrell?