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Started By
Message
Home Gym Workout Routine
Posted on 4/12/23 at 9:45 am
Posted on 4/12/23 at 9:45 am
I just updated my garage gym and looking to start a new routine. I struggle to just make up workouts and need a set guideline to keep on track. I just finished doing DB strength since I only had adjustable dumbbells.
I am 5’9” and weigh 150 lbs. I have always struggled to put on a lot of muscle mass but would like to push myself now.
Current home gym set up:
Adjustable DB set
Barbell with 300lbs of weight
Half rack
Pull up bar
25lb kettlebells
Any suggestions would be appreciated.
I am 5’9” and weigh 150 lbs. I have always struggled to put on a lot of muscle mass but would like to push myself now.
Current home gym set up:
Adjustable DB set
Barbell with 300lbs of weight
Half rack
Pull up bar
25lb kettlebells
Any suggestions would be appreciated.
3
Posted on 4/12/23 at 9:48 am to Ol Gregg
why not do greyskull aesthetics template or one of the other ppsa programs?
Posted on 4/12/23 at 9:51 am to lsu777
Where can I find the grey skull template?
I thought about doing Grasshopper now that I just got my barbell set but wasn’t sure if needed anything else.
I thought about doing Grasshopper now that I just got my barbell set but wasn’t sure if needed anything else.
Posted on 4/12/23 at 10:00 am to Ol Gregg
I just did grasshopper and now doing pool school with everyone else.
I haven’t been this motivated to lift in a long time. Really liking these workouts. Everything is wrote done for you, no guess work. The reps,sets, and aux lifts change each week so it stays fresh imo.
I haven’t been this motivated to lift in a long time. Really liking these workouts. Everything is wrote done for you, no guess work. The reps,sets, and aux lifts change each week so it stays fresh imo.
Posted on 4/12/23 at 12:12 pm to Ol Gregg
Grasshopper is perfect for you.
I am on week 4 after an 8 month layoff. Weeks 1-4 are 3 days a week then weeks 5-8 are 4 days/week
I am on week 4 after an 8 month layoff. Weeks 1-4 are 3 days a week then weeks 5-8 are 4 days/week
Posted on 4/12/23 at 1:47 pm to slinger1317
Thanks for the responses. I went ahead and got grasshopper to start with.
Posted on 4/12/23 at 3:16 pm to Ol Gregg
I have your same issues and we’re about the same size. I’m 5’10” and I’ll shrivel up to 140-150 (currently 175) when I’m not lifting/eating right.
For us, the bigger issue is eating enough rather than lifting. You gotta just force it down sometimes. Shakes help since they don’t fill you up as much and provide calories. Try to hit 200g of protein/day and get a 500 calorie surplus and the weight will come on. It’s not easy, but I know from personal experience in your exact shoes that it can be done.
As for lifting, the Greyskull programs like 777’s said and any of Jim Wendler’s programs are my favorites. My overall favorite is the Boring But Big variation of Wendler’s 5/3/1.
For us, the bigger issue is eating enough rather than lifting. You gotta just force it down sometimes. Shakes help since they don’t fill you up as much and provide calories. Try to hit 200g of protein/day and get a 500 calorie surplus and the weight will come on. It’s not easy, but I know from personal experience in your exact shoes that it can be done.
As for lifting, the Greyskull programs like 777’s said and any of Jim Wendler’s programs are my favorites. My overall favorite is the Boring But Big variation of Wendler’s 5/3/1.
Posted on 4/12/23 at 3:25 pm to Dixie Normus
I know I am not getting enough food as you mentioned and am trying to focus on getting the daily protein. It is a struggle trying to figure out what to eat to reach daily goals as we typically are trying to cook a meal to feed 3 young kids who are picky right now.
Any helpful snacks, meals, etc that helped you?
Any helpful snacks, meals, etc that helped you?
Posted on 4/12/23 at 3:28 pm to slinger1317
I would love greyskull or PPSA but I get so dang confused trying to figure out and read what I’m supposed to be doing in the gym. I’d rather just go pick up weights and lift like I have been to failure.
Greyskull is a novel of reading.
PPSA wants me to do math calculations.
I’m done with school. I don’t want tons of school work, I want to lift.
Greyskull is a novel of reading.
PPSA wants me to do math calculations.
I’m done with school. I don’t want tons of school work, I want to lift.
Posted on 4/12/23 at 3:30 pm to Ol Gregg
Protein shakes are the biggest help for getting to the protein goal. Because protein-based food makes you more full, I made myself sick a couple times trying to hit 200g without shakes.
As far as meals, my go-tos are (1) just plain old 80/20 ground beef Pattie’s (Montreal seasoning and low-carb bbq sauce) with some rice or a sweet potato; and (2) a rotisserie chicken quesadilla with cheese, sautéed onions, and chipotle on a low-carb tortilla. For (1), you can adjust the fat % on the beef for your goals. 2 is my favorite to make for taking lunch to work bc I can just eat a couple at my desk.
ETA: I try to avoid snacks but if I do, it’s usually just a protein bar of some sort. Usually whatever that looks good on macros I can find on the cheap on Amazon.
As far as meals, my go-tos are (1) just plain old 80/20 ground beef Pattie’s (Montreal seasoning and low-carb bbq sauce) with some rice or a sweet potato; and (2) a rotisserie chicken quesadilla with cheese, sautéed onions, and chipotle on a low-carb tortilla. For (1), you can adjust the fat % on the beef for your goals. 2 is my favorite to make for taking lunch to work bc I can just eat a couple at my desk.
ETA: I try to avoid snacks but if I do, it’s usually just a protein bar of some sort. Usually whatever that looks good on macros I can find on the cheap on Amazon.
This post was edited on 4/12/23 at 3:32 pm
Posted on 4/12/23 at 3:44 pm to pwejr88
quote:
I would love greyskull or PPSA but I get so dang confused trying to figure out and read what I’m supposed to be doing in the gym. I’d rather just go pick up weights and lift like I have been to failure.
Greyskull is a novel of reading.
PPSA wants me to do math calculations.
I’m done with school. I don’t want tons of school work, I want to lift.
greyskull is simple, dont have to do all the reading. pick the aesthetics template. start with a weight you can do about 8 times for main lifts. do 2 sets of 5 then a set to failure, add 2.5lbs for upper body, 5 for lower body. keep doing that until you fail to get 5 reps on last set 2 times in a row. if you do that, strip 15-20% off and start over, trying to beat the reps at same weight from the last time. repeat. after 2nd or 3rd reset, change the exercise to a variant.
so take bench to 200x4 after say 10 weeks of lifting. cant do it again the next time you try. drop to 160 and take last set to failure trying to beat the log book for reps the last time you did that weight. keep adding 2.5lbs every session until you can anymore, repeat.
for the other lifts, pick a weight and try to get to the rep ranges listed. when you can hit the number at the top of the rep range, add 2.5 or 5 lbs(up to you) and then repeat. when you cant meet the rep ranges, drop the weight and raise the rep ranges to set more records, add weight and repeat.
its just a simple progression
and for ppsa...is it really that hard to estimate your 1 rep max then take 90% of that and set as your training max? use that number to set the percentages he list? i mean percentage training is pretty much what you will have to go to, hell you are already using that just not doing the simple calculation. literally takes 3 min to pull out phone and calculate it. hell once you do it once, most of the times the % repeat week to week.
shite isnt hard. but if you want to just keep doing what you are doing, you can.
Posted on 4/12/23 at 4:01 pm to Ol Gregg
quote:
I know I am not getting enough food as you mentioned and am trying to focus on getting the daily protein. It is a struggle trying to figure out what to eat to reach daily goals as we typically are trying to cook a meal to feed 3 young kids who are picky right now.
make 2 or 3 meal plans for you and your wife. meal prep for yall then meal prep for your kids. found it to be the only way lol.
helpful hints for me, is use the microwave jasmine rice or microwave chicken flavored rice from uncle bens. also little potatoe company mircowave potatoe packets for carbs.
for protein- lots of eggs and ground beef or rotisserie chicken. whatever proteins are on sale work great.
only worry about hitting protien and calorie goals, how you feel up the rest dont matter than much.
ETA : also tell you like I tell the HS baseball players I help, want to gain weight, get 1k calories in before 9am. Go look at dr heenan instagram for more on this.
This post was edited on 4/12/23 at 4:18 pm
Posted on 4/12/23 at 4:03 pm to lsu777
Thank you!
I’ve asked before but that is perfect. I want to try it so bad and will now. Thanks bud.
I’ve asked before but that is perfect. I want to try it so bad and will now. Thanks bud. Posted on 4/13/23 at 4:37 am to pwejr88
Hop in one of the PPSA monthly threads. Right now we’re halfway through pool season. Each month we pick a new one, and everyone runs it
I’ve been doing them for about 4 months now, and they’re a godsend. I was doing a generic linear program for probably the last 2 years and was (if I’m being honest with myself) basically completely plateaued and making no progress. I genuinely enjoy the process of lifting so giving up is never really an issue for me, but I’d gotten very discouraged about my ability to make progress. The combination of the different programs and the motivation of everyone doing the program has had me smashing previous numbers and ceilings
Each month’s program is typically similar in its main structure / lifts, but the sets / reps progress is different and the auxiliary lifts are different. I’m personally loving it and have never been stronger. Join the club!
I’ve been doing them for about 4 months now, and they’re a godsend. I was doing a generic linear program for probably the last 2 years and was (if I’m being honest with myself) basically completely plateaued and making no progress. I genuinely enjoy the process of lifting so giving up is never really an issue for me, but I’d gotten very discouraged about my ability to make progress. The combination of the different programs and the motivation of everyone doing the program has had me smashing previous numbers and ceilings
Each month’s program is typically similar in its main structure / lifts, but the sets / reps progress is different and the auxiliary lifts are different. I’m personally loving it and have never been stronger. Join the club!
Posted on 4/13/23 at 9:00 am to NolaLovingClemsonFan
quote:
Join the CULT!
FIFY!
This really is the most exclusive cult of TD right now.
Posted on 4/13/23 at 11:53 am to NolaLovingClemsonFan
How do you know if you’re making progress in PPSA? Do the percentages keep your weights going up?
Posted on 4/13/23 at 11:56 am to pwejr88
I've taken to rinsing off my scrambled ground beef to make it leaner after cooking. Sounds gross but not too bad.
Posted on 4/13/23 at 12:00 pm to pwejr88
quote:
How do you know if you’re making progress in PPSA? Do the percentages keep your weights going up?
After finishing the program, increase the TM by 5lbs for bench, 10lbs for deads/squats. That's for the 4 week programs. For grasshopper I'm not sure but I would assume you increase the maxes when you move to the 4 day a week portion.
Posted on 4/13/23 at 12:01 pm to pwejr88
quote:
How do you know if you’re making progress in PPSA? Do the percentages keep your weights going up?
you raise your training max by 5lbs of upper body, 10lbs for lower body lifts every month and then for the lifts he just puts a ____ next to it, you try and go up as often as possible.
ill be honest at your level, you may get month or 2 out of greyskull lp then you gonna have to keep rotating lifts often cause you are past he intermeddiate stage. prolly better off long run just jumping on ppsa, i think you would like it even more than greyskull
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