To recap: Im a sanitation worker.

I work full time 40 hrs. A week.

I bike home for 3 miles from work every day.

Then I go into the gym and do ONE compound lift. 5 sets 4 reps. As heavy as I can manage or as much as the machines will give.

So a single night may look like:

3 mile bike ride then bench press.

Or 3 mile bike ride then pull ups or some lat pull down

Or 3 mile bike ride and ab wheel

Here is what I have to show for 1 month of this. Keep on mind, im not eating cleaner. Im just eating whatever.

Ive lost 3/4 of an inch off my waist. My chest is getting more toned. My core is looking tighter and even my intercostal muscles around my ribs are getting more pronounced.

I have lost it least 6 pounds and my biceps are looking a bit bigger and a bit more vascular.

One thing that has happened is that I leave the gym WANTING to do more. But I dont do that. I dont want to cause myself to potentially burn out. So that’s a nice psychological trick that Ive encountered. Not doing more makes me want to do more the next day which keeps me going on the daily.

I would recommend doing this if you’re dealing with depression and are slightly out of shape or skinny fat or could stand to slowly burn off 10 to 20 pounds.

If you’re more experienced, them this likely aint gonna do shit for you or you are already doing WAY MORE than what Im doing now.

I dont want to spam the forum with this on the weekly. But now im starting month 2 and Ill check in with you guys at the end of December.