Workout Check-In Thread

Cable flies
10x100
5x140
3x160
3x200

Inclined cable press
5x200
4x200
3x200

Cable lateral raises 10 second reps
10x14
7x14
6x14

Weighted dips
7x20
7x20
7x20

HIIT 40 yard sprint 60 yard fastwalk
5 sets

5x5 Squat
5x5 Bench Press
5x5 Row

Hey all I wish to start working out because I need to drop the weight. My problem is that getting started for me. Its just hard to motivate myself because I dont really like working out and lack transportation most days. Does anyone have advice or work out plans that work from home mostly? Does anyone have advice on getting yourself started despite not really liking the idea.

3 mile jog, one of those barefoot on a soccer field. good for feet and calf muscles.

MadHatter wrote: Hey all I wish to start working out because I need to drop the weight. My problem is that getting started for me. Its just hard to motivate myself because I dont really like working out and lack transportation most days. Does anyone have advice or work out plans that work from home mostly? Does anyone have advice on getting yourself started despite not really liking the idea.

There are plenty of bodyweight exercises you can do in order to get a good workout. If you don't like ballistic movement that much, try some squats, push-ups, and pull-ups. If you can't do pull-ups just yet, try doing some inverted rows from a table until you get stronger in that type of lift. If you don't like running, you can do a fast-paced walk. Lunging is a great one, if you don't want to do an exercise in one spot.

Here's a list of exercises you can do anywhere: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

Have fun!

Palms in cable pull-down
5x180
3x200
1x220

Seated cable row
5x200
3x220
1x240

Reverse flyes
5x120
3x150
1x180

Single arm high cable rows
5x160
3x180
1x200

Weighted Pull-ups
3x30
2x30
2x30
1x30

Bodyweight pull-up
10 reps

Rope hammer cable curl
10x80

MadHatter wrote: Hey all I wish to start working out because I need to drop the weight. My problem is that getting started for me. Its just hard to motivate myself because I dont really like working out and lack transportation most days. Does anyone have advice or work out plans that work from home mostly? Does anyone have advice on getting yourself started despite not really liking the idea.

Motivation is temporary. What you need is desire. To want to change. If you're interested there are some websites/apps you can do. The 20 pull-up challenge. 100 push-up challenge. These are great places to start a fitness journey from at home.

5 x 5 Thrusters (squat-press) @ 95-lbs

3 x 5 Front squat
3 x 5 Overhead press
1 x 5 Deadlift

For time:
30 185-lb Deadlifts
45 Sumo-deadlift High-pulls (basically an upright row that starts in the deadlift position)
4 Overhead squats (naked bar; could not do more since my shoulders wouldn't hold out for all 30 Rx'd. Still working on my shoulder mobility.)
[7:39.9]

30 Leg lifts

Edit: Song that helped me power through some of the rougher parts of this was The Dark Templar Symphony by BERSERKYD (see below)

5 x 7 Front Squat
5 x 5 Bench Press
5 x 5 Row

Yesterday (with my 9 year old):
~100m sprints x8

Boy, his legs are sore, but he sure loves to run. :laugh:

After spending most of my summer limited to body weight exercises due to a recurring back injury I spent 6 weeks doing full body workouts 3 days a week at the gym getting back into shape. Now that I have for the most part met or surpassed my pre-injury numbers I decided that it was time to come up with a good winter program.
I have trained and been on a fairly strict IIFYM diet for over a year and at one point had lost nearly 70 lbs, with my muscle gains I have found actual measurements and body fat checks to be more accurate currently than weight. That being said I decided to go into a lean bulk for the winter and go for as much strength and endurance gains as I can. I went with a 4 day a week push/pull workout that I scaled down from a 6 day a week program that I found. This is my second week of it, and so far it's really pushed me.

https://www.dropbox.com/s/kvu2o2or8ie5kgc/20151019_203932.jpg?dl=0]

thispast saturday, i completed a spartan race, about 5 miles and 23 obstacles. i got 478th out of 2661 total racers, with a time of 1:47:12. could have shaved that off some if i didnt have to run about half a mile to the starting gate from parking as i was late. i am still sore.

4 mile jog after work around research park, beautiful day. about 39 minutes.

Just finished leg day...

On week one of Couch to 5k.
Week 3 of Keto diet, 50lbs to go. Almost under 200lbs.
Week two of yoga.
Working on daily meditation. Whew.

I go to the gym 2 times a week and do fysiotherapy 2 times a week , i am keeping a eating schedule , high proteine , low carbs and it is beginning to pay of ...nice to see people here are interested in going to the gym :laugh: if anyone had any nice recepies thats welkom too

I rode 9.5 miles in to work this morning and will be riding the same route home for a total 19 miles today.

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I've been doing upper body workouts 3 days a week with cardio in between but haven't seen any improvements in waist line since I dropped a few inches last month. Here's hoping.

jasonwilkins wrote: I'm in!...
My Schedule:

Mon. Chest/Biceps

Tues. Back/Triceps

Wed. Cardio (Running, Martial Arts, etc)

Thurs. Shoulders/Traps

Fri. Legs/Abs

Sat. Cardio

Sun. Rest ...

I am impressed. I'm currently doing a four-day-a-week schedule, and that's all I can handle. The workouts are, for me, pretty intense (though I know there are others who'd sail through them with ease).

I can't even imagine what it feels like to recover quickly enough to maintain a schedule like yours; my recovery ability seems to be slower than average. I'm amazed when I read workout plans like yours.