Bedroom Squat Rack
8 Likes
love the purple wall 
2 Likes
My bedroom is Purple and White my living room is Orange and White
My lil flat is very colourful
2 Likes
Looking for some advice here. It has been a long time since I lifted. I am not out of shape: I run, bike and do strong yoga classes. But my body is not used to a weight lifting regime.
I have access to a home gym, including: rack with pullup bar, barbells, plates, bench, rower. I donāt have access to any machines except the rower and no dumbbells, though I could invest in some over time.
I know how to perform the basic lifts like deadlift, squats, presses, rows, etc.
What I am looking for is a basic programm that is suitable to guide me gently into lifting again. Iām in mist of perimenopause, and my energy levels as well as my capacity for recovery can differ wildly from day to day. Iād prefer a slow progress with lots of recovery time, ideally one I can scale depending on the energy I have on a given day.
Do you guys have any recommendations?
6 Likes
Strong lifts 5x5 or Wendlers 531. I prefer the second but the first is a great starter. 
4 Likes
23 Likes
My favorite workout routine for starting out is push, pull, legs. Great for building a foundation.
4 Likes
Glad you are feeling better! Chase those gains!
1 Like
I like that too. @acromouse. You could also go with a basic 4 day a week upper/lower workout. Focusing on your main compound lifts. That way major muscle groups are getting hit twice a week, and you still have 3 recovery days. Donāt worry about accessory lifts in the beginning. Biās and triās will already be getting worked during pushing and pulling compounds. Good luck 
3 Likes
You look amazing 
1 Like
Still looking as gorgeous as ever 
2 Likes
Looking so good
1 Like
Thank you Meka! You look great too
1 Like
dude. someone loves they cardio! 
happy runrowcycling!
1 Like
So I thought I might start posting about my work-out and getting fit journey here as Iām 3 weeks in and feeling pretty committed. And a bit of extra accountability wouldnāt hurt.
I started with Freeletics where thereās basically an AI coach torturing me a few times a week. The app has these training journey thingies and Iām doing one called Start Smart. It seemed like the smart thing to do. Itās all bodyweight exercises and considering Iām obese level 2 (apparently, thatās the new PC way of saying āhuge mothafukerā), it will be a while before I need to implement extra weights. 
The first photo is my cool in-app badge thingies. And the second is my little bedroom workout area and kit. I use knee, ankle and wrist protects because otherwise a humble squat may land me in the hospital with broken knees.
This isnāt my first rodeo of trying to start a work-out routine. But in the past, Iād get into a good rythm for a few weeks / months then Iād drink or do drugs (usually both), have some sort of mental breakdown, then stop the exercising indefinitely. Soā¦ this time around, alcohol is nowhere near the equation.
Itās only been 3 weeks, but Iām already feelingā¦ likeā¦ stronger? Week 1, I couldnāt do a lounge without using my arms to get me back up. Progress not perfection. Onwards and upwards towards that sexy beach body.
17 Likes
Thatās awesome. Calisthenic workouts are some of the best, sometimes hardest workouts you can do, plus so much easier on the joints. I always try and look for programs that incorporate that plus stretching into them. Iām not in my 20s anymore 
. Youāll be amazed how fast youāll progress and get better at exercises that you thought before youād never be able to do. Itās really all about consistency though. Same with anything else, show up and put in some work, and youāll see the results you want. I heard someone say Rome wasnāt built in a day, and neither was your body. 
2 Likes
Look at you, you inspiration!
1 Like
Weekends are my off exercising days as I work and just cant squeeze in the time. Plus with my right knee hurting (I am almost positive its runners knee), i could probably use the rest. However, i was wondering if i could ask about nutrition on this thread. My main goal is weight loss (with a secondary goal of building some muscle) and i am trying to determine my daily caloric intake for that. I went on a couple fitness calculators online and they suggested 1540 calories/mon-fri and then 2240 calories calories/sat and sun. I have been eating around 1700-1800 calories a day on average and seeing some weight loss but wanted to tune this up a bit and get some definite numbers. Im 5ā10" and around 245lb right now. Looking to get to 180lb by the end of the year. Any help or suggestions would be great! Thanks!!
3 Likes
