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!


Fitness Friday 03: I Did A 90-Kilo Squat!

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

Drenched in sweat

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

I forgot to record some of the workouts so I missed some data

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

Lifting 90 kilos! Personal Record!

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.