Routine and Motivation ldeas?

[RebelMachinist]

So I haven't had a solid workout in 4-5 weeks for a few reasons I've switched to a new job and I just bought a house which included looking for a house to buy and all the moving. I recently left an air conditioned job shop to an non air-conditioned aluminum extrusion facility for a much larger pay raise and a supervisor/machining job.

I'm just wondering what you guys do, that work in a place like I do to motivate yourself to workout after the work day and also what kind of routine are you doing to maximize progress, gains etc?

For those of you who may not know and think it's not too bad having no A/C I live in the Deep South ( North Mississippi) and not to mention I work not far from the extrusion press that operates at 900 degrees with a second press coming in and will be even closer to my work area which sucks BAD.

 

[misterB]

motivation needs to come from inside you, find something.Personally i always remember little things that hurt me , or the chaos I endured as a child and desire to seek and to have control over things, i know my body is the one true thing i have 100% control over, i eat what i want i do what i want and that's to have a physique women desire and men envy
far as workouts go i switching up a lot in the movements and sometimes just based on energy levels, but i always do 3 to 4 movements per muscle so i can work the long, the middle and the short ranges, i always use what's called internal visualization where I connect the mind to the muscle, am i feeling the muscle in contracting? and external visualization, what do i expect the muscle to look like in time, i picture it i tell myself something like thick fucking chest or something and i do it

here's my current push/pull/leg routine

exercises are split into Push and Pull days and legs

Leg Day
leg extensions 10 reps,rest 3 sec do 8 reps, rest for 3 sec 6 reps, rest for 3 sec 4 reps rest for 3 sec 2 reps
repeat this for a total of 3 sets

leg curls using a weight you can do 20 reps with, then 15 reps then 12 reps

leg press - deep and strict
4 plates for 40 reps
5 plates for 35 reps
6 plates to failure

back to leg extensions 10 reps toes pointed in then 10 reps toes pointed out - repeat 3 times

hack squats - feet and knees together
2 plates not deep jusr pulses about 6 inches to pump the quads -3 sets of 20


Push day

cable cross overs - 20 reps, 15 reps, 12 x2 sets - 4 sets total

incline barbell press - 12 reps - 10 reps- 8x 2 - 4 sets total

flat BD press - 15 reps, 12 reps, 10 reps, 8 reps

DB side laterals i use 25 lbs and 20 lbs - 3 sets to failure

smith machine front presses 10 repos x 3 sets

DB rear delts 25 lbs / 20 lbs 3 sets to failure

triceps close grip flat bench - 15 reps, 12, reps, 10 x2 reps - 4 sets total

skull crushers 20 reps x 3 sets

rope pushdowns - 20 reps x 3 sets

dips with bodyweight - 3 sets to failure


push day

chin ups 3 sets of 20 reps - assisted when necessary - right now I do 20 , 15 , 10 without help so my partner pushes me up to get the rest

bent over rows 12 reps, 10 reps, 10 reps

seated machine rows - 15 reps- 12 reps- 10 reps

DB one arm rows - 10 resp x 3 sets

front pull downs 15 reps, 12 reps, 10 reps

straight bar shrugs - 225 x 20 reps x 3 sets

seated machine curls 20 reps x 4 sets

DB hammer curls - 20 reps x 4 sets

ez bar curls inside grip 15 reps x2 sets , 12 reps x 2 sets

straight bar curls - 15 reps x2 sets, 12 reps x2 sets

 

[RebelMachinist]

motivation needs to come from inside you, find something.Personally i always remember little things that hurt me , or the chaos I endured as a child and desire to seek and to have control over things, i know my body is the one true thing i have 100% control over, i eat what i want i do what i want and that's to have a physique women desire and men envy
far as workouts go i switching up a lot in the movements and sometimes just based on energy levels, but i always do 3 to 4 movements per muscle so i can work the long, the middle and the short ranges, i always use what's called internal visualization where I connect the mind to the muscle, am i feeling the muscle in contracting? and external visualization, what do i expect the muscle to look like in time, i picture it i tell myself something like thick fucking chest or something and i do it

here's my current push/pull/leg routine

exercises are split into Push and Pull days and legs

Leg Day
leg extensions 10 reps,rest 3 sec do 8 reps, rest for 3 sec 6 reps, rest for 3 sec 4 reps rest for 3 sec 2 reps
repeat this for a total of 3 sets

leg curls using a weight you can do 20 reps with, then 15 reps then 12 reps

leg press - deep and strict
4 plates for 40 reps
5 plates for 35 reps
6 plates to failure

back to leg extensions 10 reps toes pointed in then 10 reps toes pointed out - repeat 3 times

hack squats - feet and knees together
2 plates not deep jusr pulses about 6 inches to pump the quads -3 sets of 20


Push day

cable cross overs - 20 reps, 15 reps, 12 x2 sets - 4 sets total

incline barbell press - 12 reps - 10 reps- 8x 2 - 4 sets total

flat BD press - 15 reps, 12 reps, 10 reps, 8 reps

DB side laterals i use 25 lbs and 20 lbs - 3 sets to failure

smith machine front presses 10 repos x 3 sets

DB rear delts 25 lbs / 20 lbs 3 sets to failure

triceps close grip flat bench - 15 reps, 12, reps, 10 x2 reps - 4 sets total

skull crushers 20 reps x 3 sets

rope pushdowns - 20 reps x 3 sets

dips with bodyweight - 3 sets to failure


push day

chin ups 3 sets of 20 reps - assisted when necessary - right now I do 20 , 15 , 10 without help so my partner pushes me up to get the rest

bent over rows 12 reps, 10 reps, 10 reps

seated machine rows - 15 reps- 12 reps- 10 reps

DB one arm rows - 10 resp x 3 sets

front pull downs 15 reps, 12 reps, 10 reps

straight bar shrugs - 225 x 20 reps x 3 sets

seated machine curls 20 reps x 4 sets

DB hammer curls - 20 reps x 4 sets

ez bar curls inside grip 15 reps x2 sets , 12 reps x 2 sets

straight bar curls - 15 reps x2 sets, 12 reps x2 sets

You're spot on with motivation coming from with in I usually go back to my shitty experience as a kid and a few other things but there have been days I'm so exhausted from the heat that it is nearly impossible to get up and workout. I love that routine and I have the ability to do 99% of it I have a home gym iquit going to commercial gyms years ago I got tired of being screwed over

 

[tkasch30]

I know the working in the heat can be hard. I live in FL and work 10 hrs a day outside and 6 months out of the year it's pretty much summer here. 90-100 degrees and very humid. I try to come home, eat and take a short rest to get my second wind. No Doubt in the winter time I get better workouts at night, I just have more energy left over I'm winter, that summer heat drains you but you just got to work through it no matter what. Like mr b said you,just got to want it

 

[RebelMachinist]

I know the working in the heat can be hard. I live in FL and work 10 hrs a day outside and 6 months out of the year it's pretty much summer here. 90-100 degrees and very humid. I try to come home, eat and take a short rest to get my second wind. No Doubt in the winter time I get better workouts at night, I just have more energy left over I'm winter, that summer heat drains you but you just got to work through it no matter what. Like mr b said you,just got to want it

I'm the same way lol. I do want it bad but I guess not bad enough

 

[krustus]

i had to start rising at 4:30 to lift at 5... life kept getting in the way.

and seeing myself in the mirror looking like shit.. next to my hot ass wife...

motivation is the most important factor in fitness... you got to find a way..