Fitness Friday 07: Have Yourself A Merry Healthy Christmas

Ho Ho Ho! Happy Healthmas!

Christmas is just around the corner. One of the greatest gifts I have given myself this year is the gift of a healthier me. I can’t believe how far I’ve come since I started last April. From 121 kilos, I’ve worked hard to shed extra weight and now I’m 94 kilos. Now that’s a good cause for celebration! Better watch out for my Christmas diet lest I go back to having a body like Santa.

This week, I had a hard time scheduling my day job and work outs but everything fit together perfectly. I moved my Monday workout to Tuesday and then resumed Thursday, then Friday. Next week, we’re going back to regular programming (Merry Christmas!).

Tuesday

Me and my Sweat Angel (Shadow?)

Warm-up: 10 min. Stationary Bike

Cardio (3 sets of):
30 Sprint
20 Plyo Box
30 Single Battle Rope
30 Double Battle Rope
15 Slam Ball

Workout Target Areas: Chest & Triceps

Incline Barbell Press w/ all the sweat

Chest:
12 Incline Barbell Press (3 sets)
12 Lying Bench Press (3 sets)
12 Decline Dumbbell Bench Press (3 sets)
12 Dumbbell Pullover (3 sets)

Triceps:
12 Triceps 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 Ab Crunches
30 Advanced Leg Raises

Finisher: 3 – min Plank

Cooldown: Walk Home

Sweat Shadow

Notes:

  • I forgot to bring my Garmin watch on this day so I wasn’t able to measure my workout.
  • I learned about Time Under Tension today. It’s the time where your muscles are under tension when doing repetitions. If you rest for too long in between you set your muscles will reset to the way it was.
  • Time Under Tension is important in building muscle. When our muscles are under tension the fibers break down which is one of the goals of body building because it causes new fibers to form during healing.
  • Knowing about this made me realize how important it is to continuously do the reps per set to have better gains.
  • I took the core workout home so I can catch up with my morning meeting.
  • At home, instead of doing the plank 3 minute straight, I did it in 1 minute intervals with 30 seconds rest in between.

Thursday

Warm-up: 10 min. Stationary Bike

Cardio (3 sets of):
30 Battle Jacks
10 Duck Walk
15 Hip Bends

Workout Target Areas: Back & Biceps

Back:
12 Deadlifts (3 sets) * I only did 6 reps on the last set
12 Barbell Row (3 sets)
12 Seated Row (3 sets)
12 Wide-Grip Lat Pull-Down (3 sets)
12 Behind-the-Neck Lat Pull-Down (3 sets)
12 T Bar Row (3 sets)

Biceps:
12 Cable Curl (3 sets)
12 Hammer Curl (3 sets)

*All repetitions increment in weight per set

Core:
2 min Plank

Notes:

  • I have never in my entire life did a duck walk until this day. I’m listing it down along with burpees as one of my most disliked cardio workouts ever!
  • I asked my coach how to do a stretching for my back. We did a back extension stretch where you push your upper body from the floor and holding the position. It relieved my muscles that’s threatening to spasm.
  • I learned a new routine on the T Bar Row. It was challenging because your core also gets engaged along with your back. It’s a good workout to do to hit those areas.
  • We only did two biceps routine since we did a lot of cardio in the beginning.
  • The 2 minute plank at the end was CRAZY! I’ve completed a 2 minute plank before but this time I was so tired that I kept breaking the plank. It was funny when coach was encouraging me to finish. A great way to end the workout.

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs & Shoulders

Legs:
12 Dead Squats (3 sets)
12 Leg Press (3 sets)
12 Romanian Deadlift (3 sets)
12 Leg Extension (3 sets)
12 Calf Raises (3 sets)

Shoulders:
12 Shoulder Bar Raise (3 sets)
12 Lateral Raise (3 sets)
12 Shoulder Plate Raise (3 sets)
12 Face Pull (3 sets)
12 Upright Row (3 sets)
12 Dumbbell Shrugs (3 sets)

*All repetitions increment in weight per set

Core:
100 Leg Raises

Notes:

  • I’m not used to having workouts on two consecutive days so my energy is a bit low. Still, I think today went great.
  • My squat form is improving. I just need to go lower and not be afraid of going down. I guess I’m still wary since I almost had a mishap last week doing squats.
  • I’m surprised that I’m now really trying to push myself to finish a set continuously since coach told me about Time Under Tension.
  • I’m proud that I’m gaining more strength than ever. Good job self!
I can now jump more consistently

If you really want it, work hard for it. There were moments this week where I didn’t want to go the gym but I didn’t want to cheat on myself. I needed to show up for myself because I feel like I owe myself a healthy body for a change. Push!

And now the challenge of a healthy Christmas begins haha! Let’s see how next week goes.


Fitness Friday 04: To A Healthier And Stronger Me For Christmas

The gym is all decked up with Christmas decor!

Coach mixed the routine up this week again so my body won’t quickly adapt to the same workouts. It was fun learning new things though it takes a little getting used to. Still, I kept my head in the game and just stuck with it. Discipline and determination are the keys to good gains.

Monday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Chest & Biceps

Chest:
12 Lying Bench Press (4 sets)
12 Incline Dumbbell Press (3 sets)
12 Dumbbell Pullover (3 sets)
12 Pec Deck Machine (3 sets) *no more steppers

Biceps:
12 Seated Preacher Curl (3 sets)
12 Hammer Curl (3 sets)
12 Seated Biceps Curl (3 sets)
12 <Forgot The Name> (3 sets )

*All repetitions increment in weight per set

Core / Cardio (3 sets of):
15 Running Lunges
20 Battle Rope Jacks
30 Crunches
30 Leg Raises

Doing Battle Rope Jacks. The ropes were heavy!

Notes:

  • I found it interesting that my coach put the cardio exercises at the end. As I finished the sets that day I knew why. The new combination of Chest and Biceps was challenging to do.
  • Coach commented that he was surprised at the development of my strength when I did the Seated Preacher Curl. It was a new addition to my routine but I executed it fairly well.
  • I felt so satisfied when I can finally complete the sets of the same that I couldn’t do before without a spotter. My strength is catching up!
  • The Battle Rope Jacks at the end was deceptively easy to look at but it makes you pant like there’s no tomorrow when you do it.

Wednesday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Back & Triceps

Back:
12 Deadlifts (3 sets)
12 Barbell Row (3 sets)
12 Seated Row (3 sets)
12 Behind-The-Neck Lat Pull-Down (3 sets)
12 Reverse Close-Grip Lat Pull-Down (3 sets)
12 Standing Cable Rope Lat Push-Down (3 sets) 

Triceps:
12 Dumbbell Row (3 sets per side)
12 Seated Tricep Extension (3 sets)
12 Triangle Press Down (3 sets)
12 Cable Overhead Triceps Extension (3 sets)
20 Triceps Dips (5 sets)

*All repetitions increment in weight per set

Core (3 sets of):
15 Decline Crunches (w/ 5kg plate)
15 Russian Twist (w/ 5kg plate)

Notes:

  • This was a great day. I felt confident doing the deadlifts and all the other routines. The belt helps brace my waist and back for proper form.
  • I’m gaining strength in my triceps as well. I’m amazed at the progress that’s happening. I’m so proud of myself.
  • I remember not being able to do 5 continuous Triceps Dips but now I can finish 20 in one go! 
  • The Decline Crunches and Russian Twist is a new routine for me. THEY HURT SO BAD! I’m exaggerating but I told Aldren that I felt like I was dying haha! I completed the sets anyway all for the sake of progress!
  • Coach Joel told me that it’s important to master the correct form first before adding more weight. If we don’t do the correct form it will do more damage than good gains.

Thursday

Notes:

  • Ugh! Fasted cardio homework is really challenging! 
  • My balance is really being tested with the running lunges followed by the burpees.
  • Capping the workout with 100 Leg Raises followed by a 2 min. Plank gives me a great sense of accomplishment in the morning. 
  • Oh! everything just hurts so well!

Friday

Warm-up: 20 min. Stationary Bike

Pre Cardio (2 sets of):
15 Squats
15 Running Lunges

Cardio: Tabata with Coach Thea

Tabata workout series

Workout Target Areas: Shoulder & Legs

Shoulders:
12 Seated Shoulder Press(3 sets)
12 Lateral Dumbbell Raises (3 sets)
12 Reverse Pec Deck (3 sets)
12 Shoulder Plate Raises (3 sets)
15 Plate Shrugs (3 sets)

Legs:
12 Dead Squats (3 sets) *compounded
12 Leg Press (3 sets) *compounded

*All repetitions increment in weight per set

Core:
100 Crunches
100 Leg Raises

Notes:

  • To be honest I was feeling really lazy to go to the gym today. I think it’s because I moved our schedule from morning to the afternoon to make way for a meeting.
  • Coach Joel wasn’t there yet when I arrived but he gave me instructions to do 20 min. on the bike. 
  • Coach Thea took me in for cardio and I did Tabata with fellow gym-goers. It was a first for me though it was really fun! We executed a series of floor exercises with music. I was drenched in sweat when we finished and left a little puddle on the area I worked out on.
  • After Tabata, I lifted weights with Coach.
  • Working out the shoulders is challenging for me since I seldom use those muscles extensively on a daily basis. I am proud that they’re now getting stronger. What I couldn’t lift before, I can now lift with better ease and a few grunts.
  • We took it easy on the legs today since we’re going out on a hiking trip this Sunday. It’s my first time joining them on an outing. I’m excited!

To end, I want to show you guys a lonesome yet festive “Christmas Tree” I found on my walk home. Going to the gym and becoming a healthier version of myself is one of the best Christmas gifts I’ve ever given myself. I’ve never felt this good about my body for years! Here’s to a bright Christmas season for all of us!