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Thread: Home Workout

  1. #1
    Registered User thepete1's Avatar
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    Home Workout

    Apologize if this is the wrong thread for this but seems like the right place. Have been a silent stalker here for a while. Put together a home routine since the gyms have been closed that I have been following throughout quarantine. Seems to have worked well as there has been muscle increase and fat loss but I think this needs some tweaking due to the limitation on max weight I have. Hoping someone can give me some feedback.

    Note, I have a bench that hits incline, decline, and flat and SelectTech 552s. For any workout that I don’t have enough weight to hit 85% of max, I do 10-14 reps. If I do have enough weight, I hit 6 – 8 reps. I only do legs once a week because I have a Peloton bike that I do 3 – 4 heavy climb rides on a week. My legs get to burnt to use it after a leg day. I recently added the push pull days and seems to be helping but want to make sure I’m on the right track here. I’m trying to lose fat while maintaining muscle(potentially gain a little if possible).

    Right now I’m at 255LBs total with 197 LB Muscle. Ultimately would like to get to 230-235 total with about 205-210 muscle. I didn't start out with a muscle measurement but my weight was 287 (last year when i got the peloton). My main concern right now is dropping the weight without losing too much muscle.
    Daily diet is usually as such:
    - Isopure Low Carb Protein shake mixed with water, banana, peanut butter - Breakfast
    - Isopure Low Carb Protein shake just water - Snack
    - 1 – 2 Protein2O waters – During Workout
    - Lean Pocket - Lunch
    - 2 fish filets and veggies - Dinner

    Day 1 – Shoulders and Legs
    - Shoulder Press
    - Shrugs
    - Lateral Raise
    - Front Raise
    - Face pulls
    - Squats
    - Lunges
    - Calf Raises
    - Pistol Squats
    - Crunches
    Day 2 – Biceps and Chest
    - Bench
    - Incline Bench
    - Decline Bench
    - Chest Flys
    - Push ups
    - Alternating Curls
    - Hammer Curls
    - Inside Curls
    - Concentration Curls
    - Crunches
    Day 3 – Triceps and Back
    - Tricep extensions
    - Close grip pushups
    - Dips
    - Tricep Kickbacks
    - Deadlift
    - Bent over rows
    - Back flys
    - Crunches
    Day 4 – Push
    - Bench
    - Shoulder Press
    - Incline Bench
    - Dips
    - Tricep extensions
    - Arnold Press
    - Chest Flys
    Day 5 – Pull
    - Bent over Row
    - Curls
    - Hammer curls
    - Shrugs
    - Face pulls
    - Deadlift
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by thepete1 View Post
    Right now I’m at 255LBs total with 197 LB Muscle.
    An elite athlete might approach 45% of body weight as muscle. I doubt you are 77% muscle by weight.

    It's hard to comment on your diet since it's just a list.

    Your program is sorely lacking in lower body emphasis.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  3. #3
    Registered User thepete1's Avatar
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    Yea agree on muscle weight. Should've qualified this is tracking on a home digital thing so doesn't really break things down. It's pretty consistent so seems good for tracking but did seem numbers seem unrealistic. Breaking it out by percentages definitely highlights how wrong it is lol.

    Also agree on lower body workout lacking. That's a big question for me? Wondering if I should slow down on the cycling and add in another lower body workout? My legs have gotten visibly larger since I've been doing the climb rides(very high resistance rides) so seemed like a good alternative but I dunno. I like the cardio benefits I've gotten from it but physical transformation from it seems to have declined as of late.

    Other big question I have (and I realize now i should have put these in the initial thread) is since my lack of heavier weight, should I just focus on volume at this point? I have a small apartment so I'm kind of screwed until the gyms re-open. Next level up selecttechs are insanely expensive

    Any future commenter ignore my diet! I dunno why just felt like I should put it in there. Not super concerned with that at the moment as I haven't done enough research to really know much on that front.

    Appreciate the feedback
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  4. #4
    Registered User Magomed1's Avatar
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    Diet is not the greatest and you have a severe push pull imbalance.

    You'd be better off doing fierce 5 DB program. Eatting more whole food and less protein shakes.
    Training log
    https://forum.bodybuilding.com/showthread.php?t=178299511
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