Weights with a desk job

On Mon, 14 Feb 2005 21:45:00 +0100, Andrew E <[email hidden]>

Quoted message said:

Hey all

I've got more fit in the last couple of years, but still nowhere near
what I want.

I work a desk job 8-6 or so, and as much as I'd like to give it up and
work out and write books all day, realistically I'll be doing this job
during the day for some time.

Is there anyone on this group who has been able to build a great
physique and keep it up, while still working the boring day job too?

If so, I'd really like to know how you do it.

I find it hard to fit it in during the day, and to be consistent. For
example, I can do it once or twice during the day, and once before work

All you need is about an hour once a day.

Quoted message said:

in a week; but keeping it consistent... is really hard.

I think having a desk job goes good with lifting. You get plenty of
rest being on your butt all day, even though I'm up & down most of the
day there's no heavy work. Why do you find it hard to be consistent?
A consistent work schedule is great for a consistent exercise
schedule.
Try getting out & lifting in the A.M., before work. That's what worked
for me. It's too easy to find excuses after work (headache, tired
back, stressed etc..).
I figure if I can get up early for something I'd rather not do (work),
I can get up early for something I want to do.

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

I find it hard to fit it in during the day, and to be consistent. For
example, I can do it once or twice during the day, and once before work
in a week; but keeping it consistent... is really hard.

Do you like working out?
Is the gym boring?
You may need to mix up your routine to make it more
interesting/challenging?

--
Lordy

Andrew E said:

Hey all

I've got more fit in the last couple of years, but still nowhere near

Quoted message said:

what I want.

I work a desk job 8-6 or so, and as much as I'd like to give it up

and

Quoted message said:

work out and write books all day, realistically I'll be doing this

job

Quoted message said:

during the day for some time.

Is there anyone on this group who has been able to build a great
physique and keep it up, while still working the boring day job too?

I work an 8 hour a day desk job, and I drive two hours a day. That's
10 hours right there. And I still manage to get to the gym every day.
I get up at the same time every day no matter what. If I am working
11-7, the alarm goes off at 6 AM, I listen to the radio, half-asleep,
for an hour. Then I get up at 7, drink some coffee, pack my gym bag,
get to the gym by 8 AM, do an hour of weights, shower and change for an
hour, then drive for an hour to get to work by 11.

If I work 9-5, the alarm still goes off at 6, I'm out of bed by 7,
drive to work at 8, then drive to the gym at 5, work out from 6 until
7:30 (I add cardio to my evening workouts) and I'm home by 8.

This plan gives me 3 hours per weekday of "me" time to eat, do laundry,
watch TV, work on projects, and read. That's just enough time to take
care of those things, plus unpack and re-pack the gym bag before bed
and place it by the door.

Consistency is key. I never go to bed unless that gym bag is packed
with either my gym clothes for an evening workout, or my work clothes
and shower stuff for an AM workout.

In the gym, I spend NO time dilly dallying the way I did 10 years ago.
I could easily spend 3 hours a night in the gym while my apartment fell
into squalor around me. Now I'm a homeowner and I hate chaos, so I
feel a need to be there and not at the gym. I walk in, head straight
to the locker room, put my stuff away, walk back out, fill my water
bottle, consult my log, and GO. This way I get the max workout for my
short time frame. I may speak to people here and there, but I don't
stop my workout for any conversations. If the machine I want is being
used, I find a substitute immediately rather than wait for it.

Another very important thing for me is the workout log. I have it all
on a clipboard. I make sure that I increase the weights every 3
workouts or so. I do a 3 day split, working each bodypart once a week.
I do all my weights on Monday, Tuesday, and Wednesday, when my energy
is highest, so by the end of the week I only have 1/2 hour of cardio to
do each day. I've made some incredible gains this way since early
November.

Hope that helps!

Deb said:

I work an 8 hour a day desk job, and I drive two hours a day. That's
10 hours right there. And I still manage to get to the gym every day.
..
Another very important thing for me is the workout log. I have it all
on a clipboard. I make sure that I increase the weights every 3
workouts or so. I do a 3 day split, working each bodypart once a week.
I do all my weights on Monday, Tuesday, and Wednesday, when my energy
is highest, so by the end of the week I only have 1/2 hour of cardio to
do each day. I've made some incredible gains this way since early
November.

Hope that helps!

Thats awesome advice. It really helps to hear you can achive that. And
realise how much more I can do 🙂

Lordy said:

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

I find it hard to fit it in during the day, and to be consistent. For
example, I can do it once or twice during the day, and once before work
in a week; but keeping it consistent... is really hard.

Do you like working out?
Is the gym boring?
You may need to mix up your routine to make it more
interesting/challenging?

I realised today I get a bit bored with parts of my workout.

Good advice 🙂

Justin Case said:

Quoted message said:

If so, I'd really like to know how you do it.

I find it hard to fit it in during the day, and to be consistent. For
example, I can do it once or twice during the day, and once before work

All you need is about an hour once a day.

And is 3 times a week enough? I like to go every day but I find it burns
me out.

Quoted message said:

Quoted message said:

in a week; but keeping it consistent... is really hard.

I think having a desk job goes good with lifting. You get plenty of
rest being on your butt all day, even though I'm up & down most of the
day there's no heavy work. Why do you find it hard to be consistent?

Thats a good question.

I see your point about it being easy to fit in working out. "Queenie"
definitely has a point that there's a part (a big part?) of the problem
that is procrastination.

In my workout journal I wrote down the excuses the pop into my head.
Stuff like:

- I'll never succeed at this anyway. Don't waste time.
- Others are so much better
- some exercises are boring
- I don't know what I'm doing.
- whats the point, I don't eat the right stuff.
- I'm too old anyway (32)
- It takes too much time.

I don't agree with any of these consciously. And they're totally lame.
But its the kind of [censored] that goes around in my head and I have to
channel Arnold's "positive mental attitude" to get it out.

Quoted message said:

A consistent work schedule is great for a consistent exercise
schedule.

so true.

Quoted message said:

Try getting out & lifting in the A.M., before work.

I think thats the key.

You know, I've figured out part of the problem. Some (especially
Queenie) will laugh, but I think I've got a sleep problem.

I can't seem to get up without at least 9 hrs sleep. I've got colleagues
who call me lazy (whatever) but I swear if I get up with 7 or 8 hrs
sleep after 3 days I'm a wreck with headaches.

This leads to trying to go to bed earlier which never works. Ughh.

So the lame cycle of not working out enough continues.

I'm baring my soul here so don't shred me too badly. 😉

Ultimately you guys are spot on - its self disciple, self control,
positive attitude.

Thanks for your tips

Andrew

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Lordy said:

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

I find it hard to fit it in during the day, and to be consistent. For
example, I can do it once or twice during the day, and once before work
in a week; but keeping it consistent... is really hard.

Do you like working out?
Is the gym boring?
You may need to mix up your routine to make it more
interesting/challenging?

I realised today I get a bit bored with parts of my workout.

Good advice 🙂

Post your routine...

--
Lordy

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

- I'll never succeed at this anyway. Don't waste time.
- Others are so much better

So?

Quoted message said:

- some exercises are boring

Drop them and find/ask for exciting ones.

Quoted message said:

- I don't know what I'm doing.

See last point.

Quoted message said:

- whats the point, I don't eat the right stuff.

Well start. Its not difficult. I'm partial to stir frys - sans rice.

Quoted message said:

- I'm too old anyway (32)

Bollocks

Quoted message said:

- It takes too much time.

Switch to full body work outs and HIIT and you'll be in and out of the gym
in ah hour and rarely be bored. Mostly just scared, which is kinda fun 🙂

--
Lordy

Andrew E said:

Hey all

I've got more fit in the last couple of years, but still nowhere near

Quoted message said:

what I want.

I work a desk job 8-6 or so, and as much as I'd like to give it up

and

Quoted message said:

work out and write books all day, realistically I'll be doing this

job

Quoted message said:

during the day for some time.

Is there anyone on this group who has been able to build a great
physique and keep it up, while still working the boring day job too?

If so, I'd really like to know how you do it.

I find it hard to fit it in during the day, and to be consistent. For

Quoted message said:

example, I can do it once or twice during the day, and once before

work

Quoted message said:

in a week; but keeping it consistent... is really hard.

Any tips appreciated 🙂

I've been working 9-5 for 15 or so years...just make the gym part of
your routine. I go home from work, eat, sit for about 30-60 minutes and
to the gym. I walk to and from the office (2.5 kms each way)...I don't
go everyday now but I do Tue, Thurs and either Sat or Sun...

Andrew,

Switch your workout routines every 8 weeks. Watch the blood pumping
through your muscles during and after work out, that will give you a
more positive mood and make you want to do more.

Quoted message said:

You know, I've figured out part of the problem. Some (especially
Queenie) will laugh, but I think I've got a sleep problem.

Quoted message said:

I can't seem to get up without at least 9 hrs sleep. I've got

colleagues

Quoted message said:

who call me lazy (whatever) but I swear if I get up with 7 or 8 hrs
sleep after 3 days I'm a wreck with headaches.

Quoted message said:

This leads to trying to go to bed earlier which never works. Ughh.

Quoted message said:

So the lame cycle of not working out enough continues.

Quoted message said:

I'm baring my soul here so don't shred me too badly. 😉

Quoted message said:

Ultimately you guys are spot on - its self disciple, self control,
positive attitude.

I'm the same way - if I don't get 9 hours of sleep, I'm a wreck. When
I worked a desk job, the one thing that really helped was to go to bed
at the same time each night and wake up at the same time each morning -
even on weekends. After a couple of weeks of that, I no longer needed
an alarm clock, and I felt very energetic.

LM

Geezer From The Freezer said:

Andrew,

Switch your workout routines every 8 weeks. Watch the blood pumping
through your muscles during and after work out, that will give you a
more positive mood and make you want to do more.

Thanks Geezer. I've found I tired of my workouts after a couple months.
Great advice. Thanks 🙂

Larisa said:

Quoted message said:

You know, I've figured out part of the problem. Some (especially
Queenie) will laugh, but I think I've got a sleep problem.

Quoted message said:

I can't seem to get up without at least 9 hrs sleep.
..
Ultimately you guys are spot on - its self disciple, self control,
positive attitude.

I'm the same way - if I don't get 9 hours of sleep, I'm a wreck. When
I worked a desk job, the one thing that really helped was to go to bed
at the same time each night and wake up at the same time each morning -
even on weekends. After a couple of weeks of that, I no longer needed
an alarm clock, and I felt very energetic.

Great advice ... this sleep things been bugging me for ages. I'll try
your idea...

Lordy said:

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Lordy said:

Andrew E <[email hidden]> wrote in news:[email hidden]:

>I find it hard to fit it in during the day, and to be consistent. For
>example, I can do it once or twice during the day, and once before work
>in a week; but keeping it consistent... is really hard.

Do you like working out?
Is the gym boring?
You may need to mix up your routine to make it more
interesting/challenging?

I realised today I get a bit bored with parts of my workout.

Good advice 🙂

Post your routine...

Sorry for the delay.

I used to do 3 sets, reps: 12, 10, 8. Lately I've been doing 5 sets...
maybe too much?

Here's my routine:

Standing dumbell flyes
(i.e. standing up, dumbells at side, raise laterally to shoulder or
above)
Reps: 18, 15, 12, 10, 8

Bench press
Reps: 18, 15, 12, 10, 8

Seated/incline press
Reps: 12, 10, 8

Overhead tricep curls
(i.e. lying on a bench, use a bar overhead, lower bar back over head
then back up)
Reps: 15, 12, 10, 8, (maybe one more rep of 8)

Tricep pushdowns
Reps: 18, 15, 12, 10, 8

Cable bicep curls or bicup curls on an inclined bench
Reps: 18, 15, 12, 10, 8

Wrist curls
Reps: 16, 12, 10, 8

Thanks for any supportive ideas

Andrew

Lordy said:

Quoted message said:

- whats the point, I don't eat the right stuff.

Well start. Its not difficult. I'm partial to stir frys - sans rice.

Whats your take on the carbs-are-bad argument?

Quoted message said:

Quoted message said:

- I'm too old anyway (32)

Bollocks

Excellent 🙂

Quoted message said:

Quoted message said:

- It takes too much time.

Switch to full body work outs and HIIT and you'll be in and out of the gym
in ah hour and rarely be bored. Mostly just scared, which is kinda fun 🙂

Scared is good. Good call 🙂

Andrew E said:

I used to do 3 sets, reps: 12, 10, 8. Lately I've been doing 5 sets...
maybe too much?

One top set is enough. 'Too much' is a hard call, though.

Quoted message said:

Here's my routine:

Standing dumbell flyes
(i.e. standing up, dumbells at side, raise laterally to shoulder or
above)
Reps: 18, 15, 12, 10, 8

Bench press
Reps: 18, 15, 12, 10, 8

Seated/incline press
Reps: 12, 10, 8

Overhead tricep curls
(i.e. lying on a bench, use a bar overhead, lower bar back over head
then back up)
Reps: 15, 12, 10, 8, (maybe one more rep of 8)

Tricep pushdowns
Reps: 18, 15, 12, 10, 8

Cable bicep curls or bicup curls on an inclined bench
Reps: 18, 15, 12, 10, 8

Wrist curls
Reps: 16, 12, 10, 8

Thanks for any supportive ideas

Andrew

You don't have a back or legs?

T said:

Andrew E said:

I used to do 3 sets, reps: 12, 10, 8. Lately I've been doing 5 sets...
maybe too much?

One top set is enough. 'Too much' is a hard call, though.

cool. So you mean one set at the start of high reps?

Quoted message said:

Quoted message said:

Here's my routine:
...

You don't have a back or legs?

Thats the area I'd love to put more in.
Two problems: 1/ the gym is really limited, and 2/ I'm not confident
about doing the back exercises right.

True, both of these are fixable. But the gym is in the office building,
and "good enough" for some needs. Just really limited leg workout stuff.

Back exercises.. after doing sets of squats I find my back feels a bit
tight. Maybe I just need to learn to do it properly?

Any recommended favourite leg/back workout exercises?

Thanks 🙂
Andrew

Andrew E <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Quoted message said:

Well start. Its not difficult. I'm partial to stir frys - sans rice.

Whats your take on the carbs-are-bad argument?

Its all still calories in vs calories out. Some people can control calories
in better with a smaller percentage of carbs , some people prefer more.

--
Lordy

Andrew E said:

T said:

Andrew E said:

I used to do 3 sets, reps: 12, 10, 8. Lately I've been doing 5
sets... maybe too much?

One top set is enough. 'Too much' is a hard call, though.

cool. So you mean one set at the start of high reps?

I mean one hard set is enough. You don't have to do any more sets of
that exercise at all. Like that.

Quoted message said:

Quoted message said:

Quoted message said:

Here's my routine:
...

You don't have a back or legs?

Thats the area I'd love to put more in.
Two problems: 1/ the gym is really limited, and 2/ I'm not confident
about doing the back exercises right.

True, both of these are fixable. But the gym is in the office building,
and "good enough" for some needs. Just really limited leg workout stuff.

Back exercises.. after doing sets of squats I find my back feels a bit
tight. Maybe I just need to learn to do it properly?

Any recommended favourite leg/back workout exercises?

Thanks 🙂
Andrew

Chins after squats feel wonderful, just stretch you out and make you
happy. And strong.