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I LOOK AT THIS THRED EVERY NIGHT AND JUST SHAKE MY HEAD... I BEEN WANTING TO WORK OUT FOR THE LAST 4 MONTHS BUT IM JUST TO *!#*#! LAZY TO GO TO THE GYM THAT I HAVE A FREE PASS TO.... SMH @ MY LAZINESS.... ANYBODY IN HERE COULD RECOMMEND A WAY FOR ME TO GET MY $%@ UP AND WALK 1 CITY BLOCK TO THE GYM A FEW TIMES A WEKK
Hire me as your trainer. I will show up to your crib every morning at the butt-crack of dawn with a megaphone screaming in your ear. First order ofbusiness is 100 pushups followed by 20 squat thrusts before you're allowed to take your morning leak. Then you're going to go to the kitchen and downa scoop of whey protein and a banana, and then we're off to the gym.
After that we're doing a circuit of all your major muscle groups, so you'll be doing 5 rounds of 20 reps of Squats, Bench-Presses, and Chins. Forevery second you rest, that's a squat-thrust at the end of the workout, so if you stop moving and just stand or sit down between exercises for like 20seconds, that's 20 squat thrusts. I will keep a small bucket with us at each station for whenever you need to vomit. If you vomit, it's another 10squat thrusts.
We're gonna follow that with 4 sets sumo deadlifts, front squats, and 20kg kettlebell swings, 20 reps each.
OK, warmup is over, no to go train. You're going to Squat for 10 sets, the first 4 being light warmup sets of 10 reps, the next 2 being moderate sets of8, and 3 heavy sets of 5. Then we're deadlifiting for 5 sets, starting at your 5 rep max and increasing until we finish at 90% of your 1 rep max. Inbetween each set you'll do 20 squat crunches.
Then we're benching for 10 sets, same setup as the squats, each time superset with 20 clap pushups.
Then cardio, then you'll kneel on broken glass for 10 minutes to build up your inner strength. Then a 150 gram protein shake and 2 raw steaks.