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.

  • @whoami
    3•1 year 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

    • @GloriousDoubleKOP
      3•1 year 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
        2•1 year 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.

        • @GloriousDoubleKOP
          2•1 year 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.