Driven by anger

So I found a gym like 7 minutes from where I work. Only drawback is it's a planet fitness. Blah. But until I find something better and can afford something better it'll have to do. So focus over the next couple weeks will be diet and mobility
 
It's better than nothing.
 
Gym membership is taken care of. Still trying to adjust to the work schedule. But I'm better with getting up early opposed to working out late so that's probably how things will unfold.
 
I agree but I gotta get a routine and rhythm. Quit bouncing around all the time. Get some focus on stability and consistency. That way my baby steps can turn into actual steps instead of just lifting a while then moving somewhere new. Then I just get overtaken by life it seems and the gyms falls to the wayside
 
Just make sure you don't push it and cause yourself to need extra downtime after.
 
I'm thinking incline walking cardio. Some mobility stuff. Then some body weight/functional movements until I feel like in a good groove. I'll rotate the things I'm doing on sort of an every other day flip. My body will let me know when it's ready.
 
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My first attempt at clean eating in a while.

7oz 97%ff chicken breast

1/2 cup steamed spinach

1 cup steamed rice
 
Slacker
 
Incline cardio
15% at 3.5 mph@ 20 mins
Finished with flat cardio
0% at 3 mph@ 10 mins

Dips 3x10@bw

Hanging leg raise
3x10@be

Pull ups 3x5@ bw

Rev Roman chair crunch
3x10@bw

Oh kb swings
3x10@20

Squatting band row
3x10@??

Oh med ball toss
4x25@??

Forward oh front raise. Banded
3x10@??

Banded gm
3x10@??

Sm shrug
3x10@bar+50

Bhb sm shrug
3x10@50

Sm shrug
3x10@90

1 mile on stationary bike

All sets separated by 60 sec rest
All exercises separated by 90 sec rest. All resting is active though by walking laps inside the gym.

196.2lbs on the cake this morning
 
I guess you redeemed yourself.
 
Man I feel dead. Lol. This morning was awesome. But just got off. Gonna prep for tomorrow and call it a night. Tomorrow should be better. Lucky I know a guy....Invalid Link Removed
 
Look at all those goodies.

To me, being so low carb, Muscle Fiber is a must.
 
Have you tried out proteins yet?
 
Time to get in some mobility and stretching.
 
20 mins incline cardio
15%@3.5
10 mins cardio
0%@3

Sld sm into upright row
3x10x10@bar plus 20

Carries. Upxbackxupxback
Farmer/preacher/farmer/oh farmer
120ft each way x 5 sets@40lb



Physio ball crunch laying oblq crunch
3x20/20 side

Ng Squat into ohp
3x10@ 40

Seems like a lot less stuff than yesterday but that's 30 mins cardio and 45 mins working. Cut all rest to 60s between everything. Still doing active resting by walking laps in gym
 
Post gym intake will be as follows for a while till I start losing bf% and my bmi improves

Protein shake
4 oz almond milk
4 oz liquid egg white
8 oz water
2 tbsp pb powder

1 whole hb egg

1 banana
 
Bout a small selection of healthy clean foods( omfg$$) trying to decide if I eat just a whole unhealthy trash can full of food as a kicker tonight or just start the health train now and skip for designated cheat days
 
Ricochet247 said:
Bout a small selection of healthy clean foods( omfg$$) trying to decide if I eat just a whole unhealthy trash can full of food as a kicker tonight or just start the health train now and skip for designated cheat days
Click to expand...

Ease yourself into the diet plan and you're less likely to cheat.

I see you have with those chips. I'm jealous.
 
Today's routine I tried doing kind of a full upper body session. Tomorrow gonna be my first focused leg/core day. I also need to start taking my notebook. I remember my lifts. Not weights though. But trust me all very light lol

Sld/upright row ss
3x10/10

Sm shrug/bhb sm shrug ss
3x10/10
Seated db hc/oh db ext ss
3x10/10

Standing ez curl/incl skull crusher ss
3x10/10

Incl sm bp/dc db fly ss
3x10/10

Laying db alternating press/band pull aparts
3x10/10

Seated tbar row/sa sb push down
3x10/10

Hammer strength pd/hammer strength row
3x10/10
 
Looks great. Those carbs
 
I found this awesome stuff. It's guacamole Salsa. Fu king awesome. Marinated 97% ff ground turkey breast in it over night. Made some hoagies. Man. Delicious. Found this really good salad dressing to. No carbs no sugars no calories. No fat. Not sure how. Prolly filled with cancer. But it's pretty good too. Lots of green in there but trying to be healthy(er) than i have been
 
How many carbs in that salsa?

What's the salad dressing? Recently I've been misting salad with olive oil and apple cider vinegar in a spray bottle. Works great to keep chicken moist on the grill too
 
Today's routine was short cause I underestimated the time to do some other things with my day so it'll have to do

Seated leg ext
3x10

Seated leg cur
3x10

Sm squat/sm front squat
4x10/10

Floor up leg press
3x10

Routine took about 22 mins
 
Ricochet247 said:
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Salsa then dressing
Click to expand...

Ah, weldon farms. Try the chipotle mayo, the marinara, and the syrup. Not bad IMO..
 
Can't sleep. So getting up to hit gym early. Yesterday was my first real gym day in a while. But I killed it. Shoulders
 
So my daily schedule intensity is gonna double over the next few months so I might not get to post as often as I should be lunch everyday I'll do my best to get my routines up. But for the most part the will be as regimented/paced as the next two I'm about to post. First will be Monday-shoulders and then today-arms
 
12 mins cardio
15% @ 3.5mph

Scrap rotations. Up/down & left/right
3x10/10@5lbs

Horizontal press/ng oh raise
3x10/10@3/20

Sm sld/upright row
3x10/10@bar+50

Sm shrug/bhb shrug
3x10/10@bar+50

Forward raise/db upright row
3x10/10@30

12 mins cardio
15% @ 3.5

Side lateral raise/hammer strength ohp
3x10/10@5/60

Face pulls/ng ohp
3x10/10@30/30

Standing around the world/seated db ohp
3x10/10@10/40

1 mile bike cardio
 
12 mins cardio
15% @ 3.5

Dips/ng pu
3x5/3

Trx oh ext/curl@ 45 degrees
3x10/10@bw

Standing hc/db oh ext
3x10/10@40/20

Calf ext/fa curl/rev fa curl/calf ex
3x10/10/10/10@sled+90/10

12 mins cardio
15% @ 3.5



Physio ball crunch/oblq crunch
3x10/10/10

Sm cg bp/ez curl
4x10/10@bar+50/30

Rope pd/rope hc
3x10/10@ 30/30

Incl skulls/rev seated incl curl
4x10/10@30/30

Rev ez curl/Tate press
3x10/10@30/30

Dips/ng pu
3x5/3

Tate press I gotta look up later but I believe it's right. It's almost like close grip incl bp only with db's
 
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