I never saw myself lifting that amount of weight. 90 kilos is more than a huge sack of rice! I’m so proud of myself for not giving up.
This week I noticed my gains in strength. It’s amazing to feel and see the progress that’s happening in my body. My weight lifting belt also came in which provided extra support for me when lifting. This was an amazing week!
Monday
Warm-up: 10 min. Stationary Bike
Cardio (3 sets of):
30 Jumping jacks side to side
30 Single Battle Rope
30 Double Battle Rope
15 Slam Ball
Workout Target Areas: Compounded Areas
12 Dead Squats (3 sets)
12 Incline Dumbbell Bench Press (3 sets)
12 Bench Press (3 sets)
12 Deadlifts (3 sets) *no more steppers
12 Military Press (3 sets)
12 Seated Row (3 sets)
12 Kneeling Cable Crunches (3 sets)
*All repetitions increment in weight per set
Core:
100 Leg Raises
Notes:
- Today, coach Joel mixed things up a bit. We mostly did compound training hitting several muscles per workout routine.
- I lifted heavier weight on my squats and deadlifts which surprised me because I could perform the movements well already with only minor adjustments needed.
- Coach told me that we’ll change up training for this month to see how my body will respond to it. I’m gaining strength and I’m all for it!
- It was an interesting and exciting day especially that it marks my actual 1 month in the gym. I’m definitely seeing progress.
Tuesday
Notes:
- Did my fasted cardio. I found doing the running lunges hard end only ended up doing 20 repetitions per set.
- I pushed myself to finish the 100 leg ups and the 2-minute plank.
Wednesday
Warm-up: 10 min. Stationary Bike
Workout Target Areas: Chest and Triceps
Chest:
12 Incline Dumbbell Bench Press (4 sets)
12 Flat Bench Press (4 sets)
12 Dumbbell Pullover (4 sets)
12 Pec Deck Machine (4 sets)
12 Cable Crossover (4 sets)
Triceps:
12 Triceps Pull Over (4 sets)
15 Triceps Pull Down (4 sets)
15 Rope Push Down (4 sets)
15 Triceps Kick Back (4 sets)Hanging Leg Raise
*All repetitions increment in weight per set
Core:
100 Seated Crunches
100 Seated Flutter Kicks (did at home)
50 Leg Ups (did at home)
Notes:
- It was amazing to see my strength development today. I’m starting off on heavier weights now and progressing to the second rack of heavier equipment.
- From 3 sets coach added another set to push my development because he sees that I have the capacity to do more and I believe it too! COOL!
- Coach told me that the more muscle I put on, the faster my metabolism will be. The same goes for when you put on fat, your metabolism will get slower.
- Aldren helped me with my sets again!
- Everyone in the gym was so supportive I like the environment so much!
- I tried to do the hanging leg raises but I just can’t muster the strength for it yet. But soon I know I can do it!
- I took the remaining core exercises for today home because I have a meeting
Friday (90 Kilos!)
Warm-up: 10 min. Stationary Bike
Cardio (3 sets of):
1 min. High Knees
10 Burpees
30 Battle Rope
15 Plyobox
Workout Target Areas: Legs and Shoulders
Legs:
12 Dead Squats (3 sets)
12 Seated Leg Press (3 sets)
12 Lying Leg/Hamstring Curl (3 sets)
12 Seated Leg Extension (3 sets)
12 Standing Calf Raises (3 sets)
15 Weighted Lunges (3 sets)
Shoulders:
12 Dumbbell Shoulder Press (3 sets)
12 Dumbbell Lateral Raises (3 sets)
12 Front Plate Raise (3 sets)
12 Standing Reverse Pec Deck (3 sets)
12 Rope Face Pull (3 sets)
12 Dumbbell Shrug (3 sets)
*All reps increment in weight per set
Core:
50 Crunches
50 Leg Raises
50 Superman Planks
Notes:
- I did the cardio with Bison a fellow gym-goer. It was challenging for me to do cardio with him because I had the inclination to match his pace. It was fun to do it together though!
- I’m lifting heavier weights now. I lifted 90 kilos doing squats! My new personal record.
- I’m surprised at the amount of strength I’ve gained. I feel so happy!
- It’s Aldren’s birthday today too! Happy Birthday, Bro!
- A neighbor I barely talk to told me that I lost a lot of weight as we were walking past each other. This put a huge smile behind my face mask.
I feel so accomplished this week, especially today now that I’m seeing what gains I’ve worked hard for. Here’s to a healthier and stronger me as the year ends.
Kalvin Five 