HELP! Training advice/minimal equipment.

[Whoremoans]

Alright ladies and gents, I would appreciate some help from you all. I'm getting ready to start a big blast. High test, high EQ, moderate tren, dbol kickstart, and winstrol at the tail end. Haven't set my doses in stone yet, but that's beside the point! The point of this thread is my training. As of recently I have been training from home, rather than the local gym. I have a decent bit of equipment, it's not optimal, but it works. The help I need is figuring out a training program I'm able to do with this equipment.. exercises and a split that works well with what I'm using. I have...
- Bench press, adjusts flat, incline, decline, and also includes a "leg devoper" for quad extensions.
- Olympic style bar
- EZ curl bar
- Tricep bar/hammer curl bar
- Dumbbell (the kind you put weights on)
- Stationary "upright bike"
- ankle weights (seem somewhat pointless)

So, would any of you kind gentlemen help me develop a strength/bodybuilding style routine, with the equipment I have available?

I DO PLAN ON RUNNING A CYCLE LOG! So stay tuned for the blast off.. comment your thoughts, any feedback is appreciated!

 

[RodgerThat]

Is there any way you could get access to a squat stand even or does your bench press rack go high enough for you to rack and unrack for squats? There are endless training splits made up of just an Olympic bar and squat stands and a bench, that's basically all I use anyways when I go to the gym

 

[Whoremoans]

Is there any way you could get access to a squat stand even or does your bench press rack go high enough for you to rack and unrack for squats? There are endless training splits made up of just an Olympic bar and squat stands and a bench, that's basically all I use anyways when I go to the gym

The "pins" or whatever they're called that hold the bar are adjustable so for squats I take them out and put them in backwards at the top hole. So I'm able to unrack the weight from behind the bench and do squats. It's not the greatest set up, it's not meant to be used this way, and it doesn't seem to be the safest, but I make it work lol.

 

[ddp7]

If you dont get a squat stand or similar, you could try the globet squat, quite safe.

Just my 2 cents.

 

[Whoremoans]

If you dont get a squat stand or similar, you could try the globet squat, quite safe.

Just my 2 cents.

I make my bench work as a makeshift squat rack, as you can see above. I definitely won't be putting any heavy weight on it, but it works well with around 225. I'm familiar with goblet squats, it's a good exercise.

 

[Whoremoans]

Bump, any input from anyone else? I'm really trying to set up a routine, and I would appreciate some help. I know a lot of you guys are experts on programming.

 

[YelloBoi]

I have about the same equipment as you at home. I prefer the gym though.

My home workouts I do
Bi
curl bar curls
hammer curls
barbell curls
close grip chin-ups
Tri
curl bar skull crushers
db skull crushers
db kick backs
dips
Chest
flat bench
decline bench
incline bench
Back
bent over rows
dead lifts
wide grip pull-ups
Legs
squats
leg curls
leg extensions
I don't do em but you can throw in front squats and lunges.
Calves
standing calf raises holding curl bar in front of me with weight on it. You can add in one leg calf raises too.
Shoulders
BB shoulder press
Shrugs
shoulder circuit
behind the neck pull-ups
Abs
I use the ab straps with my doorway pull up bar

Monday&Thursday-Bi's & Tri's
Tuesday&Friday-chest & back
Wednesday&Saturday-legs, calves, & shoulders

 

[Whoremoans]

I have about the same equipment as you at home. I prefer the gym though.

My home workouts I do
Bi
curl bar curls
hammer curls
barbell curls
close grip chin-ups
Tri
curl bar skull crushers
db skull crushers
db kick backs
dips
Chest
flat bench
decline bench
incline bench
Back
bent over rows
dead lifts
wide grip pull-ups
Legs
squats
leg curls
leg extensions
I don't do em but you can throw in front squats and lunges.
Calves
standing calf raises holding curl bar in front of me with weight on it. You can add in one leg calf raises too.
Shoulders
BB shoulder press
Shrugs
shoulder circuit
behind the neck pull-ups
Abs
I use the ab straps with my doorway pull up bar

Monday&Thursday-Bi's & Tri's
Tuesday&Friday-chest & back
Wednesday&Saturday-legs, calves, & shoulders

Thanks for the suggestions. I prefer the gym too but I don't have my membership anymore, and home is just convenient. I wish I still had a pull up bar.

 

[Whoremoans]

I'm excited for this blast fellas. Keep an eye out for my log in the next couple weeks. I'm thinking about going with something like this.

1000mg Test Cypionate/wk 1-12
800-900mg Equipoise/wk 1-12
350-500mg Tren Ace/wk 1-8
40-60mg Dianabol ED/wk 1-4
40-60mg Winstrol ED/wk 8-12

Trying to put on some serious mass while staying around 10-12% BF.

 

[YelloBoi]

Pull up bar is pretty cheap. About $20 at WalMart.

 

[Whoremoans]

Pull up bar is pretty cheap. About $20 at WalMart.

I actually do have one already but I moved into a new house and literally every door jam is too wide for my pull up bar

 

[RodgerThat]

I'm still subbed and will comment on some things later when I'm not so busy. Got some cycle advice and a split routine you can do

 

[Whoremoans]

I'm still subbed and will comment on some things later when I'm not so busy. Got some cycle advice and a split routine you can do

Alright brother I'm interesting in hearing your input. As for cycle advice I know I should probably run eq for a bit longer, like 16 weeks(I might) and I know I should extend my test dosage past the eq for a couple weeks if I intend to PCT (probably won't). But I'm open to all suggestions.

 

[YelloBoi]

I actually do have one already but I moved into a new house and literally every door jam is too wide for my pull up bar

I had the same problem in a different house I lived in the borders above the door were to big. I want to get on of those machines that you can do pull-ups, dips, and abs on.

 

[Whoremoans]

I had the same problem in a different house I lived in the borders above the door were to big. I want to get on of those machines that you can do pull-ups, dips, and abs on.

yeah I need one. I love pull ups, it sucks not being able to do them. Awesome exercise for lats and biceps.

 

[YelloBoi]

Ya I think pull-ups and chin-ups are good exercises. Don't see a lot of people do them though.

 

[RodgerThat]

Alright brother I'm interesting in hearing your input. As for cycle advice I know I should probably run eq for a bit longer, like 16 weeks(I might) and I know I should extend my test dosage past the eq for a couple weeks if I intend to PCT (probably won't). But I'm open to all suggestions.

Ya for the cycle either extend you test 2 weeks further if you are going to pct otherwise you'll have a failed pct or if you are going to start blasting and cruising there's no point not extending the EQ to 16 weeks unless money is an issue in which you shouldn't really be blasting huge anyways then.

As for routine.

Day 1:
Back squat 4x20
Bench press 5x5
Bent over row 4x8
Stiff leg deadlifts 2x12
Curls and bench dips till you're satisfied
Day 2: rest or LISS
Day 3:
Front squats 4x10
OHP 4x8
Deadlifts 6x3
Pull ups (either buy a hangboard or a ceiling drop pull up bar)
Dips
Day 4: rest or LISS
Day 5:
Back squats 6x4
Bench press 6x3
Incline bench 3x8
Decline bench 2x6
Tricep work
Leg extensions
Day 6:
Deadlift work up to a heavy triple then back off 20% for a 3x8
Reverse grip bent over row 4x10
Stiff leg dead lift 2x8
Pull ups weighted 4x6
Single arm row 3x10
Bicep work
Day 7: complete rest


you can do HIIT cardio after every workout if you'd like or LISS at a completely different part of the day from the workout. This is pretty simplistic and everything you have will work with this routine. It's a mix of
Hypertrophy and strength as you can see from the reps and sets scheme if you want just one or the other it can be made but it'll follow that basic outline

 

[Whoremoans]

Ya for the cycle either extend you test 2 weeks further if you are going to pct otherwise you'll have a failed pct or if you are going to start blasting and cruising there's no point not extending the EQ to 16 weeks unless money is an issue in which you shouldn't really be blasting huge anyways then.

As for routine.

Day 1:
Back squat 4x20
Bench press 5x5
Bent over row 4x8
Stiff leg deadlifts 2x12
Curls and bench dips till you're satisfied
Day 2: rest or LISS
Day 3:
Front squats 4x10
OHP 4x8
Deadlifts 6x3
Pull ups (either buy a hangboard or a ceiling drop pull up bar)
Dips
Day 4: rest or LISS
Day 5:
Back squats 6x4
Bench press 6x3
Incline bench 3x8
Decline bench 2x6
Tricep work
Leg extensions
Day 6:
Deadlift work up to a heavy triple then back off 20% for a 3x8
Reverse grip bent over row 4x10
Stiff leg dead lift 2x8
Pull ups weighted 4x6
Single arm row 3x10
Bicep work
Day 7: complete rest


you can do HIIT cardio after every workout if you'd like or LISS at a completely different part of the day from the workout. This is pretty simplistic and everything you have will work with this routine. It's a mix of
Hypertrophy and strength as you can see from the reps and sets scheme if you want just one or the other it can be made but it'll follow that basic outline

I like the basic layout. Might give this a try. Do you always hit full body workouts? I can imagine how that would be really beneficial for someone who does powerlifting comps, which I'm honestly interested in giving a shot.. I might follow this routine, thank you.

 

[RodgerThat]

I like the basic layout. Might give this a try. Do you always hit full body workouts? I can imagine how that would be really beneficial for someone who does powerlifting comps, which I'm honestly interested in giving a shot.. I might follow this routine, thank you.

Full body is the superior way to train for everything except for strictly bodybuilding, you'll gain more strength and recover better from a full body and be able to hit the same muscle group 3x a week without walking around sore as shit but still making great results. I've been doing strictly full body routines for about 2 years now and would never switch back to any bro split or even a push/pull/legs cause it's just not as successful

 

[Cyrix]

When I was training at home with minimal stuff I had a cage and flat Incline bench I did squat bench bent over row and pull up 5x5 wed squat standing ohp deadlift and dips then Friday repeat Monday at 80 percent. It worked well for me.

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