Fitness Friday 01: The Journey Begins

Well, I’m not actually beginning from scratch. It’s just that many of my friends are asking me how I did it and what keeps me going. I thought that by documenting my fitness journey in my blog, you can journey with me in my fitness goals. These kind of posts will pop up on Fridays and describe how my past week went focusing only on fitness. 

I only started going to the gym last October 16. I train with Coach Joel every Monday, Wednesday, and Friday. The days in between are rest days so I will not be focusing much on them unless I did something out of the blue.

To give you a picture of where I am right now here are my stats:
Starting Weight: 123.38 kg (April 2020)
Current Weight: 100.2 kg (weighed on October 16, 2020)
Goal Weight: 68 kg (within healthy BMI range)
Current Diet: Low Carb Intermittent Fasting (16:8 window)

Monday

My Monday workout menu

Warm-Up: 10 min. Stationary Bike

Cardio (3 sets of): 
10 Alternate Step Board 
30 Single Battle Rope 
30 Double Battle Rope
10 Burpees 

Workout Target Areas: Chest and Triceps

Chest:
12 Incline Barbell Bench Press (3 sets)
12 Flat Bench Press (3 sets)
12 Dumbbell Pullover (3 sets)
12 Pec Deck Machine (3 sets)

Triceps:
15 Triceps Press Down (3 sets)
15 Rope Push Down (3 sets)
15 Dumbbell Extension (3 sets)
15 per side Dumbbell Kickback (3 sets)

Core:
100 Leg Raises (5 sets of 20)
90 Seconds Plank 

Cooldown:10 min Stationary Bike 

Notes:
Doing the burpees was hard though I still completed them.
I am thankful for the supportive and positive people in the gym.
Very grateful for my spotter who encouraged me to finish my sets. Hats off to you!
I did the 90-second plank without any breaks. Hooray!
Coach told me that it looks like I’m losing weight and gaining strength. We will have a weigh-in on Friday.
Did my meal prep for the remainder of the week. 

Wednesday

A motivational mural on the wall

Warm-up: 10 min. Stationary bike

Light Cardio: 5 min. Jog

Workout Target Areas: Back and Biceps

Back:
12 Barbell Deadlift (3 sets) *compounded 
12 Bent Underhand Row (3 sets)
12 Seated Row (3 sets)
12 Lat Machine Pull Down (3 sets)
15 Behind The Neck Pulldown (3 sets)

Biceps / Arms:
15 Cable Pull Down (3 sets)
15 Cable Curl (3 sets)
15 Hammer Curl (3 sets)
10 Dumbbell Curl (3 sets)

*All reps increment in weight in some sets

Obliques / Abs:
20 Plate Side Bends (4 sets)

Cooldown: 12 min. walk going home

Notes:
We did a lot of compounded training today so many muscle groups are actually targetted by a specific workout or machine. 
Coach and I talked a little about it’s really the combination of having the right nutrition and exercise that makes people fit. Lose one or the other to the extreme might throw you off balance.
I almost couldn’t finish the last workout for my biceps – the Dumbell Curl. I had someone spot me and carry a few pounds off the lifted weight just to finish the last set. 
Instead of doing a 10 min bike for cooldown I just walked home.
I notice myself getting stronger.

Thursday

Home Cardio:
45 mins Elliptical (13 resistance)

3 sets of:
30 High Knees
30 Climbers
10 Push-ups

Ender:
1 min. Plank (no stops)

Notes:
My elbows got scratched as they slipped off the mat during planking.

Friday

Drenched in sweat doing Deadlifts last Monday. Form needs improvement.

Weighed in: 98 kg (lost 2 kilos in 3 weeks, also gained muscle)

Warm-up: 10 min. Stationary Bike

Cardio (3 sets of):
12 Shuttle Run
12 Battle Rope (single)
12 Kettlebell Swing
12 Slam Ball 

Workout Target Areas: Legs and Shoulders

Legs:
12 Barbell Squats (3 sets) *compounded 
12 Seated Leg Press (3 sets)
12 Lying Hamstring Curl  (3 sets)
12 Seated Leg Curl (3 sets)
12 Weighted Calf Raises (3 sets)

Shoulder:
12 Dumbbell Shoulder Press (3 sets)
12 Dumbbell Lateral Raises (3 sets)
12 Front Plate Raise (3 sets)
12 Reverse Pec Deck (3 sets)
12 Rope Face Pull (3 sets)
12 Barbell Upright Row (3 sets)

*All reps increment in weight in some sets

Cooldown: 5 min. Stationary Bike

Notes:
Went to the gym at night today I was looking forward to getting a workout in even after a long day.
I feel myself getting stronger even if I still struggle in lifting some weights.
My gratitude goes to Aldren who encouraged me to finish my sets today. Thank you bro!
I want to go to have a massage tomorrow but the place I go to doesn’t have any available therapists, what a bummer.
There weren’t many people and the gym was a bit quiet so I made a new friend Cesar. I found out that the only other person there was my neighbor! He gave me a ride back home. 

Until next time friends! Inch by inch it’s a cinch! 

Comment below on what you want to know about my fitness journey and I will try my best to answer.