Get Off WoW, Get in Shape!
Well, guys, I don’t know what to tell ya…I’m out of shape. I was shocked doing my very first workout today, because I really struggled. My arms actually gave out on me during my push-ups. Not just 5 months ago I was able to do 50 push-ups in a row without stopping. Now I’m struggling with sets of 20? THhis is why getting back into shape is so important.
Here was my workout:
- 20x Push-ups
- 20x Body Squats
- Rest for 60 seconds or less
- Repeat this set 3 times
- 20x Stationary Lunges
- 15x Pull-ups
- Rest for 60 seconds or less
- Repeat this set 3 times
- 15x Burpees
- Plank for 45 seconds
- Rest for 60 seconds or less
- Repeat this set 3 times
- Finished
Now here is what I ACTUALLY did:
- 20x Push-ups (last set was broken up)
- 20x Body Squats
- Rest for 20 seconds or less
- Repeat this set 3 times
- 20x Stationary Lunges
- 5x Pull-ups, 15x shoulder press with resistance bands
- Rest for 60 seconds or less
- Repeat this set 3 times
- 15x Burpees (only finished 2 sets)
- Plank for 45 seconds
- Rest for 60 seconds or less
- Repeat this set 3 times
- Finished
Let me tell you, I just crashed to the floor at the end of the workout, out of breath, cursing myself for sinking into this hole again. This is the basic workout. I thought I’d cruise through it. In the words of Obi-Wan Kenobi, “I was wrong.”
My actual meals today have been:
- Breakfast – one scrambled egg with diced tomato, green bell pepper, onion, one apple, and orange juice.
- Snack 1 – 1/4 cup peanuts, 1 cup carrots, protein shake
- Lunch – Turkey sandwich on wheat bread with cheese, tomato, lettuce, pickles, and bell pepper. Water to drink and orange for dessert.
- Snack 2 – Brown rice mixed with cooked celery, tomato, bell pepper, onion, garlic, basil, thyme, black pepper, parsely (all dried herbs). Shredded white meat chicken mixid in as well.
- Dinner – Spaghetti : Whole wheat pasta with 97% lean ground turkey and Ragu Garden Chunk sauce. 450 calorie meal. Water to drink.
Whole wheat should be taken over any white bread or pasta products. It’s high in protein, and less on the carbs. Veggies can be thrown in at large quantities usually, due to high fiber and very low calories.
Now, here’s a little proof of my first day working out. A give you a video of the teh Khor doing his first set of the routine. It runs about 8.5 minutes, but if you watch it all the way through, you will see me struggle…and see my arms give out on me. Apologies ahead of time if you hear any of my mumbling curses…
Great post Khor. I can practically feel the burn just watching you – good thing your daughter is there to hold you accountable! (She is teh cutest, by the way!)
I too had my first workout yesterday. These exercises require equipment often only found in a gym, here’s what I did:
12-15x Split squat front foot elevated
8-10x Machine leg curl
10-12x Barbell bench press
10-12x Reverse grip lat pulldons
12-15x Military bar press
10-12x Seated rows
12-15x Reverse grip EZ bar curl
15-20x Hanging leg raises
Joining the gym is a motivational thing for me. I could do a routine like the one you have posted but I wont be disciplined enough to do it at home!
Breakfast – 1cup Oats, 2 frozen bannana’s, 1tsp Cinnamon, 1Tbsp honey, 2Tbsp peanut butter, 100ml greek yogurt and 100ml Soy milk all blended together to make a smoothie. I dont like porridge cooked up normally so this is a delicious alternative and cheap; preperation take a while longer though.
Snack – Whey protein shake (20g whey), 2 fruit
Lunch – 2 slices of granary loaf, Hummus (instead of butter), salad and beef slices
Snack (pre workout, 1 hour before) – 1/2 Whey protein shake (10g whey), I also take creatine (5g), another supplement
Snack (post workout, 30 mins after) – Whey protein shake (20g whey), accompanied by L-glutamine (5g) which helps with recovery
Dinner – grilled chicken fajitas – 2 while-wheat tortillas, 4oz chicken breast 1/4 cup of light cheese, 1/4 cup of salsa and 1/4 cup of onions and green peppers
Snack (before bed) – at this point i drink a milk protein, its a much slower release protein and keeps your muscles supplied through the night.
Khor, you have now commited yourself to keeping us updated 😉
Great workout for sure. Meal plan and everything! Right up my alley! You’re right about the gym workout. I can do most of those with resistance bands at home, but the difference is that once you workout to the point of max resistance, you can’t go any further. Benefits of a gym include pushing past limits that resistance bands offer.
The great thing about hte workout program I am following is that I cna do everything from home. Just need some extra freeweights or dumbbells, resistance bands, pull-up bar and a fitness ball.
Sion, if you have any more ideas on meals, I’d love to hear some more of them! Nice to get a variety. When you eat healthy, you tend to use alot of the same ingredients 🙂
Ttoally sore EVERYWHERE today. Thighs, butt, stomach, arms, chest…sore, sore, sore! I love it!
I did:
20x Push-ups (finished 2 sets, didn’t get more than 4 during the third set)
20x Body Squats
Rest for 60 seconds or less
Repeat this set 3 times
20x Stationary Lunges
3x Pull-ups (yeah I suck at this part)
Rest for 60 seconds or less
Repeat this set 3 times
15x Burpees (only finished 2 sets because I got tired)
Plank for 45 seconds
Rest for 60 seconds or less
Repeat this set 3 times
I’m hoping to have improved a bit at the end of the week.
Hey man, glad you liked my routine. If you can email me on the address I give to post on this website I can send you a few ebooks, as well as the plan I’m sticking to for the next 13 weeks (before I change to something different).
Snow is really affecting things here in the UK so I wont be able to make it to the gym. I find myself doing this routine in the meanwhile!