Summer Wkout! Please Read! aint what you think!

[BennyGunnz]

Hey Guys,
Well thanks for opening this lol. Anyway i have been worrying everyday about this summer because of my summer job. I work on a fishing boat in the Long Island Sound. I am on my feet all day, doing various things. My days are usually about 10-12 hours long, unless i work a night then it is about 18-22 hours. In an average week i usually work 6 days and 1 or 2 nights. I am just worried that i will not have time to lift and will lose the size i have. I figure that i can hit the gym about 3-4 times a week, tops. This sucks because i like to be at the gym at least 5 or 6. I just aint sure what i should do. I want to keep my workouts short but effective and i would also like to do cardio atleast 2-3 times a week. Does anyone have an idea on the kind of program i can run? I was doing the 5x5 but my gym does not have a squat cage, let alone a free bar, so i have been doing other stuff to compensate. DB presses and some smith machine movements.
Later Ben

 

[xblitz44x]

I just got done running a pretty good 5x5 program that was Monday Tuesday Thursday Friday. 4 days is enough time to run something decent. What do you mean when you say that your gym doesn't have a free bar? Do you not have access to a barbell? If so, I don't know what to tell you but otherwise you could run something like this:

Monday: heavy bench, row, chin, dip
Tuesday: Squat, stiff leg dead, calves
Thursday: dynamic effort bench, row, push press, barbell curl
Friday: Box squat, power clean, calves

Good luck

 

[BennyGunnz]

yea they dont have any regular bars everything is smith machine shit. I gotta get outta there!

 

[xblitz44x]

They don't have free weight benches? You need a new gym, pronto.

 

[BennyGunnz]

yea i know lol it was a good option at the time plus it is only 15 bux a month! I just usually do arms or a small bodypart there on the weekends when i am home from college! I usually hit the bigger ones during the week at my gym at college.