Workout: What did you do today?

[Guybrush]

Wednesday sounds great.

You can do Romanian deadlifts and hip thrusts for hams. And you can add Bulgarian split squats for quads. They are challenging but fine to do with just your bodyweight.

Good shout on switching between bench press and pushups as that's what I was going to suggest. You could do that with everything BTW. Switch between two exercises each week. So have a week 1 routine and week 2. Week 1 squat, week 2 Bulgarian split squat. Etc.

BTW, you use the curl bar for bicep curls and also you can use it for skullcrushers.

Other than that it looks OK, keep reps to no more than 12 and sets to 3 for the first month or so, if you don't have debilitating muscle soreness that stops you moving around the next day then you're safe to increase. Remember, slow and perfect form and mind to muscle connection. And progressive overload.

Good luck Tore, post if you need anything.

Thanks for the tips for alternate exercises. Skullcrusher sounds like the name of orc, so I guess I'll have to check out what that means.

I made and printed some sheets that I've hung on the wall where I write down every exercise, so that's already useful.

I've done two days so far, my mobility Thursday and compound Friday. Both days were good and I noted how to adjust the weights on the coming days. I've started safe, so they felt a little light for a couple of the exercises.

And remember physique pics.

The pressure!!

As a way to find motivation and keeping track of progress, I have a before picture here.

I'll share it somewhat reluctantly, but don't expect it to stay up long 😅

[DJChameleon]

As a way to find motivation and keeping track of progress, I have a before picture here.

I'll share it somewhat reluctantly, but don't expect it to stay up long 😅

Your arms already show some definition. I think you'll do a great job.

it's the weekend so I just came in from my 20 min walk but I'm still on the no gym time on the weekends thing.

has anyone ever tried 1 on 1 coaching like online?

I stumbled upon an ad recently and ended up setting up a phone appointment with someone that does it.

They wanted to charge me 7k for the top notch guy or 3.5k for his lackeys that will help but just not as good as the top guy.

Anyways, I know my budget for the month and it wouldn't allow such a big expenditure.

I doubt I will go through with it, I was tempted to get on a monthly payment plan for it but well one I was denied and two I'm glad I was denied because I really don't need this extra expensive in my life at the time being.

[jadis]

That sounds way too expensive

Is there only one gym in your area? You live in Jersey, right? How far from NYC?

I'm still on my six days a week routine. Feels good man

[jimmy jazz]

Thanks for the tips for alternate exercises. Skullcrusher sounds like the name of orc, so I guess I'll have to check out what that means.

I made and printed some sheets that I've hung on the wall where I write down every exercise, so that's already useful.

I've done two days so far, my mobility Thursday and compound Friday. Both days were good and I noted how to adjust the weights on the coming days. I've started safe, so they felt a little light for a couple of the exercises.

The pressure!!

As a way to find motivation and keeping track of progress, I have a before picture here.

I'll share it somewhat reluctantly, but don't expect it to stay up long 😅

Well done mate , you are not out of shape to start with. But even if you were it doesn't matter. We all start somewhere.

When I started again (2020) I took a pic and you're in better shape now than I was then. I'll post the 3 years progress pic later if anyone is arsed.

[jadis]

The forecast said it will be 37C today, ended up peaking at 41.

I was outside for maybe 20 minutes (the walk to and from the gym), have AC at home and at the gym but still feeling increasingly listless. Felt great after the workout but the more the day wears on the more I have second thoughts about having gone outside.

[Guybrush]

Well done mate , you are not out of shape to start with. But even if you were it doesn't matter. We all start somewhere.

When I started again (2020) I took a pic and you're in better shape now than I was then. I'll post the 3 years progress pic later if anyone is arsed.

I'd love to see your progress 🙂

I'm not in awful shape as I live a semi-active life with occasional exertion, but I definitely have let myself go. Let's say I was hooking up with someone new. I'd be embarrassed, so it does affect my self-esteem.

Throughout my life, I've tried various things like swimming regularly, rock climbing, yoga, but they've been highly temporary arrangements in my life 😅 The last time I exercised regularly was 2018 when I was jogging a bit and doing tabata twice every week. But then I got a promotion and tons more work stress plus the extra kid.. I've never had a period of such prolonged slobbing as now.

I'm very determined and feeling good about this, though. I've noticed that making things super accessible / easy is key for me and having a very basic gym at home fixes that. At least for the time being.

[jimmy jazz]

I'd love to see your progress 🙂

Here they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:

https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6

I'm not in awful shape as I live a semi-active life with occasional exertion, but I definitely have let myself go. Let's say I was hooking up with someone new. I'd be embarrassed, so it does affect my self-esteem.

Throughout my life, I've tried various things like swimming regularly, rock climbing, yoga, but they've been highly temporary arrangements in my life 😅 The last time I exercised regularly was 2018 when I was jogging a bit and doing tabata twice every week. But then I got a promotion and tons more work stress plus the extra kid.. I've never had a period of such prolonged slobbing as now.

I'm very determined and feeling good about this, though. I've noticed that making things super accessible / easy is key for me and having a very basic gym at home fixes that. At least for the time being.

If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.

Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate

[Guybrush]

Here they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:

https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6

If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.

Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate

Holy crap.. You're humongous! And looking good too 🙂

Thanks for sharing and for being such a good motivator!

[DJChameleon]

Here they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:

https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6

If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.

Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate

damn bro you are yoked. I had no clue that you looked like a bodybuilder. I guess I should have expected that but looking good sir.

I don't feel confident enough to post a pic yet but maybe in the next two weeks or so. Not like I'm going to add so much muscle in that time but yeah I just need some time.

[Lexi Darling]

Here they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:

https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6

If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.

Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate

Looking great! I'm sure it feels so wonderful to see how far you've come. 

I don't think if I were to track my body changes it would make a lick of linear sense, haha. Hormones be weird like that. It does remind me that I've always wanted to put together a transition timeline, might do that soon.

[Guybrush]

Today's cardio day and I took my bike to work today. My bike's got an electric motor, which is handy because we live on a hillside and it's all upwards slopes going back home. So I just turned the electric motor off (so it's like a regular bike, only heavier) and pedaled all the way home. Man, there's this one slope which is way too steep, but it was really good and a great time saver too. I might repeat that next Monday.

Then I got the rest of the Monday program in once I got home. Nothing special, just some situps / reverse situps and biceps crunch.

[DJChameleon]

I skipped the gym today. I stayed up all night and by the time 5am rolled around. I was feeling delirious.

I wouldn't have made it to the gym.

[jadis]

Looking proper jacked, JJ! Good job.

I skipped the gym today. I stayed up all night and by the time 5am rolled around. I was feeling delirious.

I wouldn't have made it to the gym.

Yep. Sleep is more important for your health than working out. Can't work out without sleep

[jimmy jazz]

Thanks for all the nice comments, fellow forumistas. Not quite a face reveal but first pics I've posted of myself.

No sleep = no gainz. IMO always take the extra rest over squeezing a workout in.

[DJChameleon]

So I felt fully rested and wanted to get my chest day in at the gym. Once I got to the gym I realized that I was a bit weaker than normal. I think I'm getting sick because I was also sweating super easily and harder without doing as much. I didn't even bother doing cardio because I had a lot on my mind. I ended up taking my kitty to never never land right after the gym.

Anyone else experience that? You end up feeling weaker/more sweats when sick and are at the gym?

All year this is the first time that me being sick has lined up with a gym day. Every time I have gotten sick this year it has only been on the weekend and I'm fine by Monday to be back in the gym. So I had no days off from the gym due to illness.