I’ve already told you guys about myself in my first ever post Creating Spaces For Connection. Looking back from there, I think this year, for me, is about going out of my comfort and trying things that I haven’t really done before but dreamed of doing. I never imagined that I would be able to share this much with everyone in a year. I’m really thankful and blessed for the way this year went for me even if there’s an annoying pandemic going on.
Great things happen when you open up yourself to new experiences and new people. When you create spaces for connection, even if you’re really shy and introverted like me, you’ll be rewarded with unexpected blessings that can never be bought with money.
This week was all about coming out of my comfort zone in my fitness and in my everyday life. Removing limits that I’ve put myself that I don’t need anymore.
Monday
Warm-up: 10 min. Stationary Bike
Cardio (3 sets of):
10 Agility Ladder
30 Battle Rope Jacks
10 Push-ups
Workout Target Areas: Chest & Triceps
Chest:
12 Lying Bench Press (3 sets)
12 Incline Barbell Press (3 sets)
12 Decline Dumbbell Bench Press (3 sets)
12 Dumbbell Pullover (3 sets)
12 Pec Deck Machine (3 sets)
12 Cable Cross Over(3 sets)
Triceps:
12 Reverse Grip Pressdown (3 sets)
12 Cable Overhead Triceps Extension (3 sets)
12 Dumbbell Tricep Extension (3 sets)
*All repetitions increment in weight per set
Core (3 sets of):
30 Knee Tucks
30 Russian Twist
30 Leg Raises
Cooldown: Walk Home
Notes:
- The start of this week feels like a level up from what I and my coach have been doing these past few weeks.
- I was reminded to keep my diet up so my body will also adjust to the workouts I’ve been doing. This was the right nudge I needed to get my nutrition back on track especially this week since I baked so many things last weekend.
- Eat clean train dirty.
- Starting from this week coach will now put back a cardio routine before lifting weights.
- Coach told me that if I feel like I’m not losing weight, he suggested that I do a diet break or adjust my nutrition so my body can adapt to the routines we are doing.
- While I was doing the lying bench press I was challenged by coach Joel to push harder and complete the whole set without putting the bar down. I am used to putting the bar down when I feel like I’ve hit a certain limit. In this day’s session, I was encouraged to break my limits, believe in my own strength, and push through. It was really empowering.
- Going back or staying in my comfort zone won’t produce the results I wanted. I need to adjust and persevere to get stronger and meet my goals.
Wednesday
Warm-up: 10 min. Stationary Bike
Cardio (3 sets of):
30 Sprint
15 Plyo Box
15 Slam Ball
30 Battle Rope (on the last set we did 30 single and 30 double)
Workout Target Areas: Back & Biceps
Back:
12 Deadlifts (3 sets)
12 Barbell Row (3 sets)
12 Dumbbell Row (3 sets)
12 Wide-Grip Lat Pull-Down (3 sets)
12 Narrow-Grip Lat Pull-Down (3 sets)
12 Seated Row (3 sets)
Biceps:
12 EZ Bar Curl (3 sets)
12 Standing Dumbbell Curl (3 sets)
*All repetitions increment in weight per set
Cooldown: Walk Home
Notes:
- Today’s workout was REALLY intense! The cardio at the beginning felt good but I think it took a lot of energy from me when I started lifting weights.
- I got light-headed doing the deadlifts. It was the first time that happened to me. I did well on the first set already maintaining proper form and then I struggled with the 2nd and 3rd set. The weights on the bar are now at 60 kilos, which I think more than my personal deadlift record. I was feeling a little dizzy after but my body still managed to recover.
- As I look back to my Wednesday workout, I didn’t eat before going to the gym which contributed to my energy levels being consumed fast. Next time, I should eat before going to have more energy.
- I was drenched in sweat, which is a positive thing since my body is responding to the new intensity of my workout routine.
- The weights I lifted on this day were heavier than the previous week. I struggled but with all the encouragement I received from everyone in the gym, I still finished.
- Coach Joel saw how tired I was so he only made me do two biceps routines and set me free! YES!
- This day was so far my most challenging and rewarding day at the gym.
Friday
Warm-up: 10 min. Stationary Bike
Workout Target Areas: Legs, Shoulders, & Triceps
Legs:
12 Dead Squats (3 sets) Final set at 90 kilos!
12 Leg Press (3 sets)
12 Romanian Deadlift (3 sets)
12 Leg Extension (3 sets)
12 Calf Raises (3 sets)
Shoulders:
12 Shoulder Plate Raise (3 sets)
12 Lateral Raise (3 sets)
12 Face Pull (3 sets)
12 Seated Dumbbell Press(3 sets)
Triceps:
12 Dumbbell Tricep Extension (3 sets)
15 Tricep Kickback (3 sets)
*All repetitions increment in weight per set
Cooldown: Walk Home
Notes:
- Got late at the gym today got stuck in my day job after a day of meetings.
- We had a weigh-in and I lost 3 kilos! From 97 kilos to 94 kilos. YES! This month, I’ve been struggling with my nutrition so I’m surprised I’ve lost a lot! What more if I did s stricter diet.
- Coach didn’t make me do cardio today as a reward for losing weight and also to conserve energy for the sets we’ll do later on.
- I almost fell down forwards when I was doing squats. It was a good thing Coach Joel and Aldren were there to rescue me. I bent my kneck forward a little much so I lost my center of gravity. It’s good to note guys that you should have good gym instructors guiding you with the weights you’ll never know what can happen if you do improper form or lift too heavy. Keep Safe!
- Coach Joel reminded me that I should always strive to do proper form whenever doing the routines. Safety is always the top priority!
- Since I wasn’t able to do much tricep routines last Wednesday we did two today so my body can catch up.
- I’m going to do fasted cardio tomorrow for my core workout.
The most memorable thing that happened during my training in the gym this week was when everyone gave me genuine compliments that I look like I’ve been losing weight.
“Ang payat mo na!” as we would say in FIlipino. It’s true what they say that it’s one of the compliments that brings a huge smile to your face.
I’d like to give a quick shoutout to the people who encouraged me that day (as I promised haha!). Coach Joel, Coach Thea, Aldren, Bisoy, Rosana, and Shiela.
The only limit you have is the limit you’ve set yourself. You are meant for more, you are made for more because you are unbounded. Friends, the year isn’t over yet maybe the thing that you’ve been yearning for is outside of your comfort zone. Take a step into your courage zone.
Stay Strong and Keep Healthy!
Photo by Michael Baldovinos on Unsplash
Kalvin Five 