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.

  • redtea@lemmygrad.ml
    4·
    2 years ago

    This is great news. Glad to hear you’ve had some so much success with this routine.

    It sounds as if the feeling of finishing while you want to do more has given you a mental health boost as well? Is that right? If so that’s especially good. IIRC you chose this routine because you didn’t feel you had the energy to start a ‘full’ workout, but now you might?

    I’ll be looking forward to your updates.

    • GloriousDoubleK@lemmygrad.mlOP
      5·
      2 years ago

      Yes. I didnt want to do more because I didnt have the energy to do more and I didnt want to think about it.

      What really did it for me was when I once did p90x and got results. But years later, I just did a summer of 100 push-ups, sit ups, and squats and got results that were better if not at least similar. And that kinda fucked with me mentally because p90x is miserable. And seeing myself do less and gain as much was a thing. Now Im trying to see what it looks like to do EVEN LESS and see if the results are similar and if the habit can be maintained indefinitely.

      So yeah. I kinda want to avoid doing EXACTLY what I feel like because I will burn out and lose interest quickly. Not doing everything I want makes me want to do it the next day. So…🤷‍♂️

      I totally recommend avoiding going full on full out what you want to do in one go if you have problems with motivation. I want to keep this up despite really feeling like I want to do more.

      Thing is. Im getting results and Im not getting overwhelmed. It’s pretty wild.

  • whoami@lemmygrad.ml
    3·
    2 years ago

    nice work, I should try something like this out. Only problem is my work/commute and when to find time to do something similar to you

    what I really need I think is a workout buddy

    • GloriousDoubleK@lemmygrad.mlOP
      3·
      2 years ago

      That was kind of my whole thing. I didnt want to spend any time working out. Fuck that. But I cant avoid having to ride a bike. And my strength workout can take anywhere between 5 to 15 minutes depending on my gusto.

      The one thing I did was buy a pull up tower. And it was cheap. I think I spent like… 120 dollars for it. But it takes up very little space, allows me to do pullups and dips and leg raises. Other things too. But just being able to DO that is glorious.

      Also get an ab wheel. They work your core and abs but passively works your arms and back as well.

      If I was in your position.

      One day I would just do 100 puships. That’s it.

      The following day I would do as many pull ups as I COUKD possibly do PLUS 1. . The third day, I would do ab wheels. Maybe something like 3 sets of 8 reps.

      Honestly… If you did that every day you would be working almost everything that matters 2 to 3 times a week. And that would take like… No time out of your day depending on your grit and getting your reps in.

      • whoami@lemmygrad.ml
        2·
        2 years ago

        100 pushups…you mean at once or over the course of the day. I’m not sure if I have room for a pull up tower, maybe a bar. Ab wheel is a great idea.

        Your overall plan is great though, thanks for the idea.

        • GloriousDoubleK@lemmygrad.mlOP
          2·
          2 years ago

          I mean… Which ever. I mean you could maybe just do 3 sets of 33 push-ups throughout the day and do one good slow one at home.

          And yeah. Sure. If you think a pull up bar in the door is more accessible for you; that works.

          I mean… If I was going to do 100 push-ups, yeah… Id TRY to do them in one sitting if I can. Maybe 5 sets of 20 with little rest between sets.

          But doing them throughout the day is also a thing for sure. I mean shit. You can do 20 on your 15 min break and 20 on your lunch. Do 60 at home.

  • whoami@lemmygrad.ml
    1·
    2 years ago

    I know you said you just ate “whatever” but could you be more specific? You don’t put any thought into diet, or you just aren’t hyper focused on it?

    • GloriousDoubleK@lemmygrad.mlOP
      1·
      2 years ago

      Prepare to be mortified. This is a typical day of food.

      1 Jimmy Dean breakfast burrito

      2 packets of ramen

      1 turkey sandwich. 2 slices of bread and turkey

      A protein shake

      1 screw driver (vodka and orange juice)

      When I mean whatever, I mean whatever. I just try my best to not over eat and just eat til im full.

      Next month, Im going to do basically the exact same thing except try to make sure my protein macro takes priority over everything else and STILL just eat whatever.

      If I really wanted to; I could reach my goal weight within 3 weeks of super clean eating and extreme diet discipline. But let’s be honest. That isn’t a lifestyle. It’s a diet. Something that no matter how long I stuck to, my mind would percieve as ending eventually and id go back to whatever the hell Im doing now.

      • whoami@lemmygrad.ml
        1·
        2 years ago

        I’m only slightly mortified lol.

        I agree with how you feel about lifestyle vs. diet. For new year I think I am going to take your advice on exercise, something has to give.

        • GloriousDoubleK@lemmygrad.mlOP
          2·
          2 years ago

          Yeah. Im a little 2ish months in now. And Ibe noticed all im doing is a push pull split with 3 mile biking every day.

          Look up two or 3 compound push and 2 or 3 compound pull excersizes and then alternate those and do them as heavy as you can for 5 sets 4 reps. Or 4 sets 5 reps.

          Can take not much more than 30ish minutes a day.

          It will work.