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
    4•1 year 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.

    • @GloriousDoubleKOP
      5•1 year 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.