I’m kind-a-sorta new around here. I’ve been reading threads and articles in T-Nation for the lest several months. I am currently putting together a training program based on Christian Thibaudeau’s “Destroying Fat” article http://www.T-Nation.com/free_online_article/sports_body_training_performance/destroying_fat_war_room_strategies_to_maximize_fat_loss and need help or advise on a replacement for back exercises.
I’m hoping someone can help me in finding some exercises to replace chins and pull ups so I can still work on my back. I don’t have a chin bar and/or really anyplace I can put one up. Plus at current weight I think these my do more harm than good right now. I work out at home in my garage. My equipment is somewhat limited, simple bench with Olympic bar and weights (about 300 lbs in rubber weights), a 2nd Oly bar with 2-45bs plates for deadlifts/cleans/snatches, a curl bar, 2-25 lbs hex db, and the multi-plate db that I can get to about 45-50 lbs. I also have an elliptical machine, a stationary bike, and a decline sit up bench.
I plan on posting my final routine for input in a separate tread when it is all together along with my diet. To keep this brief the program I’m putting together will have two days Heavy lifting for Chest and Back, and 2 days lifting for Quads and Hamstrings. On these two days I will also include the alactic work in the form of sprints on chest and back days, and a bike ride on quad/hams days. In addition there will be 1 day each of lactate-inducing exercise which will be accomplished through circuit training based on weights, and 30 minutes of cardio via elliptical machine. I plan on buying a squat rack soon and will be adding squats to my routine, I’ve just been doing cleans up until now.
I’m 45 years old, '5 11", and as of this morning weigh 332 lbs with about 45% BF . I’ve been working out for about 1 year and I’m down from around 365-375 lbs. My reason for putting this program together is to focus soley on reducing body fat, and trying to maintain existing muscle mass while reducing the fat. My bench max has gone from a pathetic 75 lbs to 205 lbs and I work cleans presently at 135 lbs.
If it makes a difference to anyone reviewing my goal is to get my body fat composition to 35% in the 12 weeks I will do this program and diet. I look forward to any suggestions for back work exercises and or any comments regarding my still in progress training plan.