Hi everyone. New thread for getting in the 90 days range of working out every single day.
I'm still doing it all at home having substituted the running part (or the walking in my case) for other endurance cardio type exercise. I have also added a new arm and chest movement as I thought the workout was too light on my arms.
No pain anymore besides the burning sensation after doing 100 repetitions without rest and I can finish it all in less than an hour now. My arms also feel a lot sturdier.
I haven't noticed any more weight loss and I still look very much the same as I did before but I did lose about 4kgs from when I started it all.
I looked into pools near me but didn't find any place that was suitable so I won't be swimming any time close. I also did not find a rowing machine in my price range which sucks. I'll keep looking for it since I will be doing my workout for a long time.
Any questions, suggestions or comments are (as always) appreciated especially if they are kind.
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what kind of gay ass workout is that
One punch man workout
leave the weeb to his meme workout you losers, at least he's doing some exercise
weebs are so moronic holy shit
I couldn't even do one proper pushup before and now I can a 100 without problems so jokes on you.
Body isn't that great yet and I'm ashamed of it. It's only been 90 days and I still look skinny fat.
I actually don't do that part. I had changed it to a 5km walk and a few other exercises that would help with cardio but have since taken the walk out of it too because I wasn't able to leave the house due to sickness and weather. Now I just do the substitutes and stay in my house.
Thanks anon. I know it's a meme but I'm enjoying it and it's been working so far. I think the biggest problem I had with workouts is that after I took a rest day I would decide to skip the next day too which was a workout day. With this I just have to do all of it everyday so it's easy to remember and if I skip it I don't get to cross out another day from my calendar which would be very noticeable.
have you considered instead of doing moronicly high volume workouts that only give you 3 movement patterns learning a wider variety of movements that use leverage to increase the difficulty?
e.g. instead of squats try bulgarian split squats
instead of pushups try diamond pushups or archer pushups. instead of situps do leg raises. include some pullups ffs
The plan was always to do progressions but I want to be able to do everything well and with good form first.
I already do the leg raises one because situps are really easy to progress. I also talked about wanting to do add pullups into it but I decided to wait a little longer before starting them.
As I said I couldn't really do almost any of the exercises and it took me almost 4 hours to finish it all WITHOUT counting the time it took me to walk.
Yes but I'm not doing any calorie restriction. I didn't start this for weight loss since I'm on the skinny side (even though I have a belly). My body looks a lot fuller now so I don't look as disgusting as I used to when I look in the mirror.
It's possible I lost more fat than that and gained some muscle which made me stay around the same weight too.
Honestly I don't want to give up anything I eat for now. Wanna to keep my snacks, soda and sugary treats so I'm ok with not losing weight.
Just for information's sake. I'm now 62kg and I would need to be 54-58 kgs to not have any belly or fat looking body parts.
Yes and yes! It's still a bit harder to do it after I reach 70 and I really have to push beyond the burning in my arms but I prefer doing it in one go if possible.
I started pushing myself up and then plopping down to the ground because I didn't have enough strength to hold myself. I would put a two hour long podcast or movie and then do one push up like that a minute. When I was able to hold myself better I started doing inclined push ups using a chair. Those I tried to do as many as possible until I was able to do a 100. After that I went back to the normal one trying to do as many as possible and it slowly grew until I was able to do the full 100. It still takes some will to finish all of it but honestly it's great to go from literal zero to doing a 100.
> t. Fat American
Are you saying you only lost 4kg in 90 days?????????? Anon I'm happy for you that this is making you get up and move around but holly shit that's slow progress
From 0 pushups to 100??
Consecutive?
Thats impressive
How did you start with pushups to end up like that? Like 1 pushup every half hour?
I've been stuck in 20 consecutive pushups for some time and i want to improve that
Post Body
This smells of reddit too much.
Post body
>running 10km a day
Enjoy blown out knees lmao
It's the exact opposite. Running will strengthen your knees.
If you the same exercise everyday then you wont have enough time to adapt. He did squats, running, leaping or something else that trained the knee and afterwards took enough time to rest
>I took a rest day I would decide to skip the next day too
Well you can do a bro split, that way you can work everyday with no rest days and youd make better progress. I remember a guy on /adv/ made a thread about how he was just tired but didnt make much progress past the first few weeks from doing Saitamas split
And this. You should have atleast 1 pull
That should be the bare minimum for anyone trying to be truly fit.
I'm not trying to be truly fit and I couldn't do the bare minimum before.
Guess I'm on the right track.
No. It's only been 90 days.
Thanks anon I'll look that up!
Haha I did OPM for 2 years in covid.
Look up the bioneer he made a mod it that really improving it for me
Starting off running is just bad for people that are used to being sedentary. Lots of blisters and hard on the feet/joints during the learning phase. I'd recommend using a treadmill with an incline option for a month or two. They're readily available, can easily get your heart up to 150+, and low-impact. The shorter steps (and less of them) reduce blisters that newcomers usually experience while figuring out what to wear and do without wrecking their feet.
Just my two cents.
thats part of the joke though, in the anime the character takes himself to snap city but just keeps going past it which leads to him ascending to godhood.
Too long didnt read. Your cartoon is gay and so you are
If this is what it takes for you to stay motivated... godspeed anon.
Having said that, there's no "pull" exercises in this list. You'd do well to add a pulling excercises, that way you're training everything. Even at the expense of backing off on the rest of the meme workout.
best of luck saitama bro.
add 100 pull ups or chins ups and 100 calf raises and you have a good workout
No. High volume is endurance.
One more thing. Hypertrophy is about the right sets and reps. I do 5 sets of 8-12 reps per every exercise I mentioned here
You must also eat sufficiently. At a calorie surplus.
Also you must train either near or to failure. If you don't, you're doing it wrong
Ignore everyone else. I will save you.
Workouts to do for hypertrophy that you can do from home with adjustable dumbbells and a multi purpose adjustable bench
1. Incline dumbbell bench press (upper chest)
2. Flat dumbbell bench press (middle+lower chest. There is no low chest muscle. It's all one head and the growth is based on insertions)
3. Weighted situps (upper abs)
4. Dragon situps (lower abs)
5. weighted russian situps (obliques)
6. front, side, and back lateral raises. For back laterals you bend your back while sitting with your face facing the floor. All these hit the front, middle, and back deltoids respectively. Back laterals hit some back muscles too. I'd add overhead press too since I feel they hit the anterior serrates more. Anterior serrates is really tricky to hit
7. Lat pull downs are a must, but pullups (not chinups) are the alternative. Either that or dumbbell pullovers, but those are really tricky to hit the lats with
8. Dumbbell curls, hammer curls, and cross hammer curls for biceps
9. french dumbbell press for triceps
10. shrugs for upper traps
11. for legs I only do lunges
12. For back I do bent over row with the bench press inclined
13. For lower back I'd do back extensions (weighted)
There you go. Every exercise you'll ever need. Basically. Legs neglected and so are glutes. If you also want glutes just do weighted hip thrusts. Forearms somewhat neglected but technically lunges include forearms if you don't use a strap
Also number 6 focuses on deltoids (all 3 heads) along with anterior serrates
If the anon can't do pullups couldn't he also bias rows for lats? I did it to fix an asymmetry and it worked wonders
Anyway listen to this anon OP, the meme workout sounds cool but even caligays add weight to grow, you will gain a bit of lean mass and burn calories but thats about it, this anon's program will get you results. You can do the saitama shit to get pumped, be consistent with weights and you'll look goated in no time, trust
If you want to lose weight, you need to be in a calorie deficit and the best way to burn calories (which in turn means burning fat in a calorie deficit) aka eating below your maintenance is by sprinting. By far the most effective way to burn calories
That was a joke in opm. The point is his routine is not very impressive and kind of misguided yet he is the strongest man in the universe. I did a routine something like that when I was young before I figured out how to actually get strong with progressive loading