I am going to post up my little home gym I use. I was wondering what would other members do if they had this equipment.

My Goals: Working out in the morning and for 3 days a week maybe 4 in a row. Fat loss-building muscle.

Smith machine combo with Olympic bar and 300lbs. Treadmill that inclines.

http://img410.imageshack.us/img410/4489/gym1ml0.jpg

http://img410.imageshack.us/img410/8973/gym2ur3.jpg

I am going to post up my little home gym I use. I was wondering what would other members do if they had this equipment.

My Goals: Working out in the morning and for 3 days a week maybe 4 in a row. Fat loss-building muscle.

Smith machine combo with Olympic bar and 300lbs. Treadmill that inclines.

pic

pic



i can't quite tell, does the bench move out of the way for squats?

i can't quite tell, does the bench move out of the way for squats?
Sorry for the pictures. Yes the bench is separate from the smith machine.

Back Squats
Front Squats
Hack Squats
Overhead Squats
Barbell Bulgarian Split Squats
Barbell Step-ups
Deadlifts
Sumo Deadlifts
One-armed Suitcase Deadlifts
Romanian Deadlifts
Unilateral Romanian Deadlifts
Stiff-legged Deadlifts
Unilateral Stiff-legged Deadlifts
Glute-ham Raises
Power Cleans
Power Snatches
High Pulls
Jump Shrugs
Hyperextensions
Barbell Shrugs
Barbell Bench Presses
Incline Barbell Bench Presses
Pec Deck
Military Presses
Push Presses
Close-Grip Bench Presses
Bench Press Lockouts
Barbell Skull-crushers
Tricep Push-downs
Barbell Rows
Cable Rows
Cable High Rows
Lat Pull-downs
Pull-ups
Chin-ups
Barbell Curls
Barbell Concentration Curls
Unilateral Barbell Curls
Barbell Preacher Curls
Cable Curls

etc.

In other words, you can do everything.

Yeah, looks like you can do most things in front of the smith with the adjustable pins there, even if you didn't want to use the smith part.

i can't quite tell, does the bench move out of the way for squats?

If not, then it's time for box squats.

I have to say that I would have to think about how best to use that machine, but my brother the power lifter got a ton of mileage out of his Smith machine. Squatted in it, bench pressed, rowed, lots of stuff.

Back Squats
Front Squats
Hack Squats
Overhead Squats
Barbell Bulgarian Split Squats
Barbell Step-ups
Deadlifts
Sumo Deadlifts
One-armed Suitcase Deadlifts
Romanian Deadlifts
Unilateral Romanian Deadlifts
Stiff-legged Deadlifts
Unilateral Stiff-legged Deadlifts
Glute-ham Raises
Power Cleans
Power Snatches
High Pulls
Jump Shrugs
Hyperextensions
Barbell Shrugs
Barbell Bench Presses
Incline Barbell Bench Presses
Pec Deck
Military Presses
Push Presses
Close-Grip Bench Presses
Bench Press Lockouts
Barbell Skull-crushers
Tricep Push-downs
Barbell Rows
Cable Rows
Cable High Rows
Lat Pull-downs
Pull-ups
Chin-ups
Barbell Curls
Barbell Concentration Curls
Unilateral Barbell Curls
Barbell Preacher Curls
Cable Curls

etc.

In other words, you can do everything.

Looks like I bought a very useful machine. Thanks for the posts.

I will be doing slow and steady 1 hour of cardio on my treadmill. Then do some very minor exercises until I get my weight down. 5'11 265lbs

box squat?

sounds like something i did in college as a prank. lemme google that one...

http://www.weightliftingdiscussion.com/box1.jpg

ok, now i see. looks like what i need....just to make sure i hit the same 'low' point each time. no cheating!

and...it does kinda look like the college prank. :lol:

box squat?

sounds like something i did in college as a prank. lemme google that one...

Search on "Louie Simmons" and "Westside Barbell" while you're at it.

I am not a Westside follower myself, but it is one of the more respected approaches to power lifting. And they love the box squat.

http://www.weightliftingdiscussion.com/box1.jpg

ok, now i see. looks like what i need....just to make sure i hit the same 'low' point each time. no cheating!

and...it does kinda look like the college prank. :lol:

It's not just the repeatable depth, although that is part of it. The biggest part of the box squat is that when you land on the box, you deload the muscles and so you have to get "out of the hole" without using any stretch-response reflex. It makes it quite a bit tougher. And because you can vary the height of the box you can work on any sticking point you might have.

Higher boxes means add more weight, too.

Looks like I bought a very useful machine. Thanks for the posts.

I will be doing slow and steady 1 hour of cardio on my treadmill. Then do some very minor exercises until I get my weight down. 5'11 265lbs

I'd reverse that. Put the effort into lifting hard (squats, deads, presses of various types, pulling motions of various types), then do some cardio on off days.

Your *fat* loss will be more effective and you'll keep your metabolically active lean mass.

I'd reverse that. Put the effort into lifting hard (squats, deads, presses of various types, pulling motions of various types), then do some cardio on off days.

Your *fat* loss will be more effective and you'll keep your metabolically active lean mass.
Best words I have heard in a long time. lol I hate cardio!

Thanks for the advice, I am built like a football player more than anything and I need to just get down to lean and mean!

I will do some swimming on my off days.