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Started By
Message
Basic lifting plan
Posted on 9/4/24 at 7:03 am
Posted on 9/4/24 at 7:03 am
I am mid 30s and just started focusing on my health this year. I was never severely overweight, but I just felt terrible all the time. I am down 50 lbs (5'5" 147.8 lb as of this morning). On TRT feeling amazing, pretty strict diet still and 10g of creatine a day. I was working out at home doing basic workouts on a cable machine. Well, my work schedule changed and has me leaving home at 3:30 am so that killed my morning workouts. I joined Anytime as it is the only gym I pass on my way home without having to go out of my way ( I live way the hell out in BFE). I've never really worked out and don't have anyone to go to the gym with me and help/make sure I am training correctly so what would be some good lifts/routines to mainly just tone up? I was getting some decent definition from my cable machine but was limited. Mainly looking to focus on upper body. My Tris and Bis, chest, back and shoulders are looking better than they have in my whole life, but I still have the bus driver arm thing going on somewhat. Any help is greatly appreciated as until I get into a routine there is still a certain level of "gym judgment anxiety" hence the reason I never went in the first place.
12
Posted on 9/4/24 at 7:52 am to Wildman 22
quote:
I joined Anytime as it is the only gym I pass on my way home without having to go out of my way ( I live way the hell out in BFE).
In St Fran? I have a membership there but I seldom go, usually early mornings when I do.
quote:
I am down 50 lbs (5'5" 147.8 lb as of this morning).
Just wanted to say good job on this, that's freaking awesome. I'm trying to get down to about 155-160 but I've been stuck around 165-170 for the past few months.
I see PPSA grasshopper mentioned here a lot. Whenever I started one of my buddies had me doing starting strength.
Posted on 9/4/24 at 8:06 am to Wildman 22
I’ve been doing a PPL split
Push (chest, tri, shoulders)
Pull (back and bi’s)
Leg
It helps me hit muscle groups twice a week on most weeks.
Before that I with a trainer and he had me doing more of a bro split hitting one muscle group a day. I enjoyed it because I was able to really hit that muscle hard each day.
I recommend the app “strong” to help you make a routine. They give tons of different exercises for each muscle.
Push (chest, tri, shoulders)
Pull (back and bi’s)
Leg
It helps me hit muscle groups twice a week on most weeks.
Before that I with a trainer and he had me doing more of a bro split hitting one muscle group a day. I enjoyed it because I was able to really hit that muscle hard each day.
I recommend the app “strong” to help you make a routine. They give tons of different exercises for each muscle.
This post was edited on 9/4/24 at 8:07 am
Posted on 9/4/24 at 8:31 am to Wildman 22
quote:
I've never really worked out and don't have anyone to go to the gym with me and help/make sure I am training correctly so what would be some good lifts/routines to mainly just tone up?
If I were you I'd use this month to work on your form for the big lifts and then hit Squatober using very manageable maxes. You will get a good sense of community and have people to be accountable to.
quote:
5'5" 147.8 lb as of this morning
quote:
10g of creatine a day.
Is there a reason you are doing 10g?
Posted on 9/4/24 at 8:40 am to Wildman 22
I lost 42 pounds in late 30’s.
What worked for me.
Getting all the fat off first helped me build better muscle on a slim frame. Lose all the fat you want first.
5g a day plenty
I also did it with Anytime Fitness. Great gym.
Don’t get tooo strict with diet. If you’ve sustained it for a year, great keep going, but if it’s something fairly new it can limit consistency.
How many days a week do you want to workout?
What worked for me.
Getting all the fat off first helped me build better muscle on a slim frame. Lose all the fat you want first.
quote:
10g of creatine a day.
5g a day plenty
I also did it with Anytime Fitness. Great gym.
Don’t get tooo strict with diet. If you’ve sustained it for a year, great keep going, but if it’s something fairly new it can limit consistency.
How many days a week do you want to workout?
Posted on 9/4/24 at 9:08 am to pwejr88
Were you basing 10g off your starting weight?
Posted on 9/4/24 at 9:09 am to OysterPoBoy
Me?
I did a few days in a “loading phase” but went to 5g pretty quick.
I did a few days in a “loading phase” but went to 5g pretty quick.
Posted on 9/4/24 at 9:17 am to pwejr88
My bad, I meant OP.
Posted on 9/4/24 at 9:30 am to Wildman 22
quote:what does this mean?
I still have the bus driver arm thing going on somewhat
Posted on 9/4/24 at 9:40 am to OysterPoBoy
quote:
Were you basing 10g off your starting weight?
It was based off of a video I saw and rabbit hole I went down. I can't remember the guys name but once I saw it I started reading into it. He basically said 5g pre workout and 5g with post workout protein shake.
quote:
In St Fran?
Thats the one. Our health insurance offers a pretty good deal and I pass it twice a day anyway. With me already having to wake up at 3:00 and drive 1 1/2 hrs the morning workouts are a no go anymore.
quote:
Don’t get too strict with diet
I generally only really push my diet during the week. I have been doing high protein and lower carbs. Generally, 1 serving of jasmine rice 3 times throughout the day with chicken, steak or ground turkey. Breakfast is a bagel, oatmeal or potatoes with 8oz of egg whites, 2 scrambled eggs and either turkey sausage or deer meat. And 2 scoops of protein post workout on the 2-4 days a week I work out.
On the weekends I eat what I want within reason. If I do stray from cleaner eating, I still watch my portions and don't go complete fat arse.
Posted on 9/4/24 at 9:44 am to hashtag
quote:
what does this mean?
My triceps still having some sag/flop when I just hold my arm straight out.
Posted on 9/4/24 at 9:48 am to Wildman 22
quote:
Mainly looking to focus on upper body.
My advice is to hit those legs. It will suck for a few weeks, but no lift will give you the same satisfaction as a well executed back squat.
Posted on 9/4/24 at 10:05 am to Wildman 22
I would do a basic linear progression. either stonglifts, starting strength, greyskull lp(the one i think is overall the best) or 531 beginner prep school
stronglifts is easiest to follow as they have the app that is very very easy to follow and you start with just the bar.
you can google these programs. I wrote a huge primer on this board for the greyskull program.
stronglifts is easiest to follow as they have the app that is very very easy to follow and you start with just the bar.
you can google these programs. I wrote a huge primer on this board for the greyskull program.
Posted on 9/4/24 at 10:19 am to Wildman 22
"Bus driver arms" - 5'5" at 147 lbs but still retaining fat in problem areas it sounds like. I'm sure you already know this but you can't spot reduce fat. You seem to be in a pretty good spot as is, and congrats on the 50lbs down! You are doing the right things now...just need to recomp the body instead of focusing purely on fat loss.
I will echo that the "Strong" app has a good bit of routines built in if you don't want to create your own, and is also my favorite app for lift tracking in general.
I personally have a custom 2 day routine that I alternate days on. I admit I am still likely considered novice/low-end intermediate lifter, but it's been working for me. I don't have to overthink things and most workouts take right around an hour or a touch over. Both days each have a big focus but still manage to get most/all body parts engaged at some point, so it is less of a bro-split. It is hypertrophy based and goes on progressive overload. If the reps do not change, the weight goes up. If the rep ranges vary, I start a weight at the bottom rep and progressive overload over the course of workouts until I reach the rep max and then progress the weight and start over at the bottom of the rep range at the new weight.
Day A
Barbell Squat - 3x8
Bent Over Barbell Row - 3x8
Barbell Bench Press - 3x8
Incline Barbell Bench Press - 3x8-12
Dumbbell Bench Press - 3x8-12
Cable Overhead Tricep Extensions - 3x8-15
Cable Tricpep Pushdowns - 3x8-15
Cable Face Pulls - 3x8-15
Day B
Barbell Overhead Press - 3x8-12
Barbell Conventional Deadlift - 3x5
Lying Leg Curl Machine - 3x8-12
Leg Extension Machine - 3x8-12
One Arm Dumbell Row - 3x8-12
Dumbbell Bicep Curl - 3x8-12
Dumbbell Hammer Curl - 3x8-12
Dumbbell Reverse Fly - 3x8-12
Cable Lat Pulldown - 3x8-12
Cable Seated Row - 3x8-12
My upper body is weaker than my lower body hence the big compound leg movements and then a lot of big/accessory moves for upper body.
I will echo that the "Strong" app has a good bit of routines built in if you don't want to create your own, and is also my favorite app for lift tracking in general.
I personally have a custom 2 day routine that I alternate days on. I admit I am still likely considered novice/low-end intermediate lifter, but it's been working for me. I don't have to overthink things and most workouts take right around an hour or a touch over. Both days each have a big focus but still manage to get most/all body parts engaged at some point, so it is less of a bro-split. It is hypertrophy based and goes on progressive overload. If the reps do not change, the weight goes up. If the rep ranges vary, I start a weight at the bottom rep and progressive overload over the course of workouts until I reach the rep max and then progress the weight and start over at the bottom of the rep range at the new weight.
Day A
Barbell Squat - 3x8
Bent Over Barbell Row - 3x8
Barbell Bench Press - 3x8
Incline Barbell Bench Press - 3x8-12
Dumbbell Bench Press - 3x8-12
Cable Overhead Tricep Extensions - 3x8-15
Cable Tricpep Pushdowns - 3x8-15
Cable Face Pulls - 3x8-15
Day B
Barbell Overhead Press - 3x8-12
Barbell Conventional Deadlift - 3x5
Lying Leg Curl Machine - 3x8-12
Leg Extension Machine - 3x8-12
One Arm Dumbell Row - 3x8-12
Dumbbell Bicep Curl - 3x8-12
Dumbbell Hammer Curl - 3x8-12
Dumbbell Reverse Fly - 3x8-12
Cable Lat Pulldown - 3x8-12
Cable Seated Row - 3x8-12
My upper body is weaker than my lower body hence the big compound leg movements and then a lot of big/accessory moves for upper body.
Posted on 9/4/24 at 10:41 am to carrguitar
quote:
"Bus driver arms" - 5'5" at 147 lbs but still retaining fat in problem areas it sounds like. I'm sure you already know this but you can't spot reduce fat. You seem to be in a pretty good spot as is, and congrats on the 50lbs down! You are doing the right things now...just need to recomp the body instead of focusing purely on fat loss.
I will echo that the "Strong" app has a good bit of routines built in if you don't want to create your own, and is also my favorite app for lift tracking in general.
I personally have a custom 2 day routine that I alternate days on. I admit I am still likely considered novice/low-end intermediate lifter, but it's been working for me. I don't have to overthink things and most workouts take right around an hour or a touch over. Both days each have a big focus but still manage to get most/all body parts engaged at some point, so it is less of a bro-split. It is hypertrophy based and goes on progressive overload. If the reps do not change, the weight goes up. If the rep ranges vary, I start a weight at the bottom rep and progressive overload over the course of workouts until I reach the rep max and then progress the weight and start over at the bottom of the rep range at the new weight.
Day A
Barbell Squat - 3x8
Bent Over Barbell Row - 3x8
Barbell Bench Press - 3x8
Incline Barbell Bench Press - 3x8-12
Dumbbell Bench Press - 3x8-12
Cable Overhead Tricep Extensions - 3x8-15
Cable Tricpep Pushdowns - 3x8-15
Cable Face Pulls - 3x8-15
Day B
Barbell Overhead Press - 3x8-12
Barbell Conventional Deadlift - 3x5
Lying Leg Curl Machine - 3x8-12
Leg Extension Machine - 3x8-12
One Arm Dumbell Row - 3x8-12
Dumbbell Bicep Curl - 3x8-12
Dumbbell Hammer Curl - 3x8-12
Dumbbell Reverse Fly - 3x8-12
Cable Lat Pulldown - 3x8-12
Cable Seated Row - 3x8-12
My upper body is weaker than my lower body hence the big compound leg movements and then a lot of big/accessory moves for upper body.
i see the frickarounditus is strong here
Posted on 9/4/24 at 10:55 am to lsu777
quote:
i see the frickarounditus is strong here
quote:
I admit I am still likely considered novice/low-end intermediate lifter
I appreciate your input in other threads across the board. Unsure why the need for the quip instead of actual feedback, but I in no way was saying I'm an IFBB pro or anything here.
Posted on 9/4/24 at 11:00 am to lsu777
What’s a good workout builder, progression app that does all the calculating for me? I just want to plug in my weights and get after it. No spreadsheets or calculating on my end.
This post was edited on 9/4/24 at 11:01 am
Posted on 9/4/24 at 11:03 am to carrguitar
quote:
I appreciate your input in other threads across the board. Unsure why the need for the quip instead of actual feedback, but I in no way was saying I'm an IFBB pro or anything here.
it was a way to give feedback without having to write a bunch
in other words you have a bunch of lifts in there you dont need and that are a waste of time and energy for you
the basic 3x8-12 is a terrible structure overall unless you are doing a true double progression model
my feeback is simple, if you have not done a basic linear progession, start and start with the greyskull lp. pick basic plug ins for upper body to add some mass there and keep it to no more than 5 exercises per session
if you have done a linear progression....then hit wendlers beginner prep school or ppsa grasshopper
run that for 16 weeks.
then pick a 531/ppsa/ or another program already designed and programmed out for you where all you have to do is follow it
you need to get strong on the basic lifts. especially if you are not at the 135/225/315/365 marks on P/B/S/D
Posted on 9/4/24 at 11:50 am to lsu777
Thanks LSU777. Not going to hijack the thread from original intent. I have run the stronglifts program and this was an addition to the basics of that program. But I will take the actual feedback and try to reorganize.
Posted on 9/4/24 at 11:58 am to pwejr88
quote:
What’s a good workout builder, progression app that does all the calculating for me? I just want to plug in my weights and get after it. No spreadsheets or calculating on my end.
thats dumb, i mean aint hard to fill out the percentages on ppsa, takes less than 5 min.
but sounds like something like trainheroic would be better for you and selecting a program you would like. Defranco has some great programs on there, so does power athlete, zach evan-esh etc all have great ones
for basic apps, keylifts is pretty good with a bunch of different templates from people like wendler, greyskull, bromly etc on there. 531 has multiple apps, if you have android, ultimate 531 is a really good one. strong and JEFIT is pretty good too
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