Archives for July 17, 2025

Leg Day in My Garage Gym: A No-Frills, High-Intensity Lower Body Workout

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Welcome to my garage gym. My name’s Jacob Zemer—performance coach based just outside New York City in Westchester. I’ve been doing this for 8+ years, starting as a personal trainer at Equinox where I cracked the Top 25 in the company before going independent, embracing digital coaching, and helping thousands of busy professionals—finance folks, business owners, real people—drop fat and build serious muscle.

Today, I’m taking you through a high-effort, no-nonsense leg day workout—filmed right here in my garage gym, on a hot, humid New York day. Whether you’re training at home or have access to a full setup, everything I show here is adaptable.

Equipment You’ll Need (or How to Make It Work at Home)

For this session, I used:

  • Belt squat machine (or sub in a barbell high bar squat)
  • Dumbbells or barbell
  • Bench
  • Power rack or sturdy surface for Nordic curls

Don’t have the exact setup? No problem. I give alternatives for every move.

Full Lower Body Workout Breakdown

1. Belt Squat (or High Bar Squat)

We kick things off with belt squats using the Rogue unit—great for glutes and quads. If you’re at home without one, sub in a barbell high-bar squat. I used warm-up sets to dial in my foot placement and depth, then worked up to two heavy sets taken to one rep from failure. The key is full range of motion and technical failure—perfect form, pushing hard, but never sloppy.

“You really don’t need a lot of weight to make this machine brutal. I felt this in my glutes more than anything else.”

2. Bulgarian Split Squats

One of the best unilateral leg builders. I used dumbbells, but a barbell works too. Just find something to elevate your back foot—bench, box, whatever’s sturdy. I aimed for 10 near-failure reps per leg, two sets total. These torch your quads and build balance like nothing else.

3. Squat to Toes

I elevated onto my toes to increase the emphasis on the quads—especially the rectus femoris. Two sets of high reps (20+), taken right to the edge. If you’re chasing that deep quad burn, this will deliver.

4. Dumbbell Romanian Deadlifts (RDLs)

This is your hinge pattern for the day—hitting hamstrings and glutes. Two sets, reps in the 10–12 range, using my Rep Pepin adjustable dumbbells. Keep a slight bend in the knee, and think hips back, hamstrings loaded.

5. Nordic Curls

This one’s brutal—but worth it. I did three sets of strict Nordics using a custom setup. If you’re not there yet, modify with a GHD, push off the ground, or even use a TRX for leg curls. The goal here is to hit the biceps femoris and everything that ties into the lower hamstrings and calves.

Results-Driven Training

This session hit six sets for quads and five for hamstrings. Intense, focused, and efficient.

“I’m currently down 14 lbs on my cut, aiming for a total of 30 lbs fat lost this summer. I went from 257 to the low 230s, and I’m halfway there.”

I’ve put on 10 lbs of muscle over the last couple years—and now I’m stripping the fat away to show the work.

Follow the Journey

If you’re serious about fat loss, muscle gain, or just learning how to train smarter—subscribe. Every week I put out long-form content on YouTube and daily clips across TikTok and Instagram. We cover:

  • Training breakdowns
  • Grocery hauls
  • Doctor visits
  • Real, practical fitness advice

This isn’t influencer fluff. It’s real training for real people. Follow along if you want to cut fat, build muscle, and finally see your abs.

Inside My $47K Garage Gym: What I Love, What I Regret & How I Built It

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What’s up, guys? Welcome to my garage gym tour—a behind-the-scenes look at the space I’ve poured time, energy, and over $47,000 into building.

When I bought my house here in Westchester two years ago, I knew I wanted property, privacy, and a home gym that could double as a content studio. As a coach, a business owner, and a dad, I needed flexibility. And this gym? It’s been one of the most fulfilling investments I’ve ever made.

Let’s walk through what’s in the gym, what I use, what I don’t, and what I’d do differently if I started from scratch.

Why a Garage Gym?

  • I train clients.
  • I shoot content.
  • My wife uses it more than I do.

Since we had our baby two months ago, she gets in here three to four times a week. I work out in here probably every other week, but I love having the option, especially when life gets hectic.

The space sits on private property, tucked off a quiet drive, with a few of my cars parked out front. When people visit, they walk through the gym to enter the house—which makes it a statement piece as much as a functional space.

The Build: Where It All Started

The Essentials

  • Adjustable bench
  • Adjustable dumbbells
  • Power rack: The centerpiece.

I started with the Reps Athena rack. I’ve reviewed it in-depth on YouTube, and while it’s served me well, I’d go with the Reps Aries 2.0 today. The functional trainer feature on the Athena adds serious versatility to the space.

Regret #1: Lever Arms

Everyone warned me. I ignored them.
I spent over $2,000 on lever arms from Rogue—and I never use them.

They’re great in theory for pressing or rowing movements, but unless you’re training daily in your garage (which I don’t), they’re probably not worth it. Learn from my mistake. Skip the lever arms.

The Barbell Breakdown

  • Kabuki Strength Bar: My favorite. $800+, but worth it—versatile for hinges, squats, presses. The company may be gone, but if you find one used, buy it.
  • Kabuki Deadlift Bar: Cool, but I actually prefer my cheap hex bar.
  • Olympic bar & EZ curl bar: Essentials for variety.

Most of this is for my wife’s training—front squats, deadlifts, lunges. She uses it more than I do.

Dumbbells: What We Use & Recommend

  • Hex Dumbbells (10–50 lb): Small footprint, durable.
  • Micro Gains Plates: Clip-on weight options for fine-tuning.
  • Smart Fit Adjustable Dumbbells: My daily go-to. But be warned—they’re not durable. If you drop them, they will break. As an influencer, I get quick support. For regular folks, that $80 replacement handle might sting.
  • Rep Pépin Dumbbells (up to 120 lb): Heavier, sleek, not toaster-sized like other adjustables. Best-in-class for heavy adjustable dumbbells.

Sleeper Pick: Your Bench & Wall Storage

The Bench

  • Versatility is key: Incline, decline, upright.
  • I use a Titan adjustable bench. If I had to buy today, I’d go with the Rep Fitness Nighthawk.

OmniWall

This was a game-changer. All my attachments—ropes, cuffs, bands, belts, straps—are organized and easy to access. It’s sleek, efficient, and totally worth the upgrade.

Lower Body Training: What Makes the Cut

  • Rogue Belt Squat: Protects your spine. Removes grip and low back from the equation. Amazing for longevity and isolating legs.
  • Freak Athlete Platform:
    • 15+ lower body exercises: GHDs, Nordic curls, extensions, curls, hinges.
    • Comes with leg extension/curl attachment (best I’ve ever used).
    • Cables connect to the Reps Athena.

It’s a non-negotiable for leg training at home. I did a brand deal with them, but I’d gladly pay out-of-pocket.

Cardio Zone

  • SkiErg & Assault Bike: For HIIT, zone 4, or Norwegian protocol.
  • Concept2 Bike: My go-to for steady state cardio.
  • Walking pad + weighted vest: Indoor rucking.
  • Rower: My wife’s favorite for cardio.

Misc. Equipment (What We Love + Laugh At)

  • Freezer: Sometimes meat, right now breast milk.
  • Kettlebells: My wife asked for them, never used them. (I bought them secondhand—thankfully.)
  • Dip bar: I bought it. Never used it once.
  • Slideboard, calf block, hip thrust pad, Hero board (ab wheel): Used frequently.
  • Iron Neck: Sent to me, still in the box.
  • Goruck Weight Vests: One in each car—great for rucks.

Lessons Learned

When it comes to building a home gym:

  • Buy for versatility, not novelty.
  • Don’t assume you’ll use everything just because it looks cool.
  • Consider how often you’ll really use your space.
  • Think about your partner’s training needs, too.

Final Thoughts

This was my fourth iteration of the garage gym, and I’m sure we’ll do another next year. I share this because I want to help real people get real results.

Low-Calorie, High-Protein Trader Joe’s Summer Grocery Guide

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What’s up, guys? Today, we’re grocery shopping in style at one of my favorite places on earth—Trader Joe’s. Fresh out of my daughter’s pre-1st graduation (yes, she’s headed to kindergarten next year!), I figured I’d celebrate by sharing one of the most useful guides I’ve ever created: how to navigate summer grocery shopping for low-calorie, high-protein foods at Trader Joe’s.

Believe it or not, summer is a weight gain season for many Americans. Vacations, barbecues, alcohol, and general social indulgence can add up fast. But I’ve helped thousands of clients avoid that trap—and today, I’m showing you the exact hacks I use and recommend.

Let’s dive in.

Protein Staples: What Passes the Test?

The Protein Test:

Simple trick—take the grams of protein and add a zero. If the total calories are equal to or less than that number, it passes.

Example: 22g of protein → Should be 220 calories or less ✅

Steak Selections:

  • Grass-Fed Ribeye & Strip Steak: These used to be top-tier. Unfortunately, they’ve been replaced, and the current versions don’t pass our protein test.
  • Flank Steak: Passes, but not my go-to—too chewy for my taste.
  • New Pick: I still opt for the strip steak, even though it’s borderline.

Salmon Picks:

  • Sockeye Salmon: Wild-caught and ideal nutritionally, but not my favorite taste-wise.
  • Norwegian Farm-Raised Atlantic Salmon: My pick. If you’re going farm-raised, Norwegian is clean, sustainable, and high-quality.

Chicken That Delivers

Marinated Chicken Thighs (variety of flavors):

  • Savory Herb, Sundried Tomato & Basil, Pesto – all pass the protein test
  • Super easy to cook—just throw it on a skillet. Delicious, versatile, and diet-friendly.

Ground Turkey (93/7 vs. 99/1):

  • 93/7 is the winner. 99/1 is dry and flavorless.
  • Add bone broth, mushrooms, onions to keep it juicy and tasty.

Chicken Sausages:

  • Most pass the protein test ✅
  • But remember: they’re processed meat. Enjoy a couple times a week—not daily.

Breakfast Basics

Non-Fat Greek Yogurt:

  • Low in saturated fat, protein-packed.
  • I pair it with blueberries and raspberries (fiber + antioxidants like anthocyanins for brain health).

Thick & Creamy Greek Yogurt (for cooking):

  • Excellent in recipes like mashed potatoes—adds creaminess without excess fat.

Trader Joe’s MVPs: Seasonings

If you know, you know.

  • Onion Salt
  • Mushroom & Company
  • Chili Lime, Citrus Garlic, Ajika, Everything But the Elote – endless variety!

Flavor is key to diet adherence, and Trader Joe’s nails it. I even have a full YouTube video dedicated to their seasonings.

Pantry Heroes

  • Coconut Aminos: Lower sodium alternative to soy sauce.
  • Low Sodium Chicken Broth: Perfect for moisture and flavor without excess salt.
  • Canned Seafood:
    • Light Tuna > Albacore (less mercury)
    • Sardines & Trout = Omega-3 powerhouses
  • Carb-Savvy Tortilla Wraps:
    • 45 calories, 6g fiber → ideal for tuna wraps, fajitas, burritos

High Volume, Low Cal Snacks

  • Watermelon & Strawberries: Ideal for picnics and parties. Eat a ton for minimal calories.
  • Power Greens: Cruciferous blend rich in sulforaphane, an antioxidant that helps protect against colon cancer.
  • Apples: Packed with insoluble fiber, promoting digestion and regularity.

The Carb That Fills You Up

Potatoes (white or sweet) are misunderstood. Yes, they’re a vegetable, but I treat them like a carb source. Why?

  • High volume – more filling than rice or pasta
  • Nutrient-rich – potassium, magnesium
  • Versatile – mashed, baked, fries

Perfect for keeping you full and satisfied while in a calorie deficit.

Wrapping It Up

That’s my complete high-protein, low-calorie Trader Joe’s summer haul.

I’m Jacob Zemer. I’ve spent the past 8 years coaching high-performing professionals in Westchester County and beyond—from finance to real estate. I’m 42 years old, a dad of two, and I maintain year-round abs, a VO₂ max of 56, and a resting heart rate of 54. My health is important, but it’s not my #1 priority—my family and career come first.

The strategies I share are what I use personally and with clients—practical, sustainable, and built for real life.

Connect with me:

jacob zemer © all rights reserved

Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

Specialities:

  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling