Tag: inspiration

Trust That…

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Beyond Halfway

Beyond Halfway

There will be times
where you will fall a step
short of halfway.
That’s okay.
Remember those
who took an extra step
for you to get through.
Cherish the ones
who broke through their
own halfway to help you.
Celebrate each step beyond
the halfway point.
You’re getting there.

Don’t give up!
You’re getting there!

Fitness Friday 13: Loose Clothes and a Sweat-Drenched Animal

I have a happy problem. None of my clothes in my wardrobe fit right anymore.

Every top I own now awkwardly fits. They all look sloppy on my body with the sleeves looking to loose and the length is too long. Same goes with all the pairs of bottoms that I have. They’re now many sizes too large and I have to fold the fabric around my waist and cover them with a belt that I can now wear on the last hole.

I bought new clothes with the expert assistance of a friend who has been a close witness to my weight loss journey. I only got myself a pair of pants and a top that is versatile enough to transition as I lose more weight. It makes me happy that department store clothes can now fit me, I don’t need to go the plus size section and be limited by the choices there, they are also more expensive.

It’s like I have given myself a new chance to reinvent my style and the way I present myself to people. All the hard work is worth it.

Monday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Back & Core

Back:
12 Assisted Pull-ups (3 sets)
12 Deadlifts (4 sets) *last set 5 reps, 95 kilos
12 Bent-Over Barbell Row (3 sets)
12 Bent-Over Plate Row (3 sets)
12 Seated Bar Row (3 sets)
12 Close-Grip Lat Pull-Down (4 sets) *last set 5 reps, 100 kilos
12 Behind-the-Neck Lat Pulldown (4 sets) *last set 5 reps, 100 kilos
12 Straight-Arm Lat Pulldown (3 sets)
12 Dumbbell Row (3 sets)
12 Incline Bench Dumbbell Row (3 sets) *new

Cardio (3 sets of):
2-min. Side-to-side Jumping Jacks
2-min. High Knees
2-min. Climbers
30 Ab Crunches

  • High Knees (though really not-so-high)



Notes:

  • An intense start to an insanely intense week! Coach added more weight and back routines than usual.
  • Doing that last set of 95 kilos on my deadlifts was challenging but it made me feel empowered!
  • We’re trying to shape up my back more and give my body a straighter line. My posture certainly has improved in the past 4 months I’ve been going to the gym.
  • The post work-out cardio really made me tired. Before, we only used to do 30 jumping jacks, 30 high knees, and 30 climbers – now, I need to do the continuously for 2 mins straight which was HARD!
  • Completing the sets made me feel so great it’s like I’ve reached another milestone in my fitness journey.

Tuesday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Chest and Shoulders

Chest:
12 Lying Bench Press (3 sets)
12 Incline Barbell Press (3 sets)
12 Decline Dumbbell Press (3 sets)
12 Dumbbell Pullover (3 sets)
12 Pec Deck (3 sets)
12 Mid Chest Cable Cross Over 3 sets)

Shoulders:
12 Standing Military Press (3 sets)
12 Lateral Raise (3 sets)
12 Dumbbell Front Raise (3 sets)
12 Face Pull (3 sets)
12 Reverse Pec Deck (3 sets)
12 Cable Upright Row (3 sets)
12 Dumbbell Shrugs (3 sets)

Core:
100 Advanced Leg Raises

Notes:

  • In contrast to the previous day this was a little bit more tame.
  • The weight that I’ve been struggling with for my chest workouts now feel lighter which means I have gained muscle! Yes!
  • For the shoulders I find doing the front raises hard to do with progressive weights so we stayed on the same weight on a couple of sets to not sacrifice form.
  • It’s important to not sacrifice form over the weight because injuries can happen and you won’t be able to target the muscles.
  • My shoulders are now getting more defined and not rounded off anymore. I’m pleased to see them in the mirror because of the shape it gives my body.

Thursday (Drenched Animal)

Warm-up: 15 min. Stationary Bike

Cardio Day

2 sets of Animal Flow:
20 lengths of Duck Walks
20 lengths of Lizard Hops
20 lengths of Bunny Hops

4 sets of Cardio:
30 Battle Rope
20 Slam Ball

2 sets of:
50 Climbers
20 Pushups
50 Leg Raises

Notes:

What the workout for this day was supposed to be like
  • This was my longest cardio session in the gym to date! Usually, it will only take 2 hours max but this time, I finished in 3 hours.
  • Originally, the coach set me out on 3 sets of animal flow, 4 sets of Cardio, and 3 sets of the last routines. He ended up taking away some of the sets upon seeing my struggle at being an animal.
  • Doing the animal flow exercises was SUPER HARD! They all involve leg work and requires you to be close to the floor. I have to travel from one point of the gym to the other while in “animal” form.
  • The duck walks got me out of breath after 5 lengths. It really put my weight on my legs and I have to keep myself balanced with my hands behind my head. By the end, I wasn’t doing it properly anymore because I was already doing wide lunges close to the floor. Everything from my waist down was stretched.
  • Doing the lizard hops movement was UNBELIEVABLE! I never even knew my body could move that way. It engaged other muscles I haven’t been using often. I think that’s why it was difficult for me. I was on all fours like a lizard and “hop” alternating my hands and feet.
  • The bunny hop was the easiest but after doing the two, I’m amazed I can still muster enough energy to hop like a bunny from a squat position from one end of the room to the other.
  • After two sets, I was drenched to my underwear in sweat and most of the people who went to the gym at the same time as me has already finished their day.
  • The reaming cardio sets were easy enough for me to finish faster since I’m more used to them but my exhaustion was already creeping up on me.
  • Coach told me we’re doing weak point training the next day so I can rest.
  • I dare not eat too much after this animalic work out so I just had two sticks of barbecue, walked home, and took my well-deserved rest.

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs & Arms

Legs:
12 Dead Squats (3 sets)
12 Leg Press (3 sets)
12 Hamstring Curl (3 sets)
12 Leg Extension (3 sets)
12 Calf Raise (3 sets)

Biceps:
12 Preacher Curl (3 sets)
12 Hammer Curl (3 sets)
12 Standing Dumbbell Curl (3 sets)

Triceps:
12 Triceps Pushdown (3 sets)
12 Triceps Cable Extension (3 sets)
12 Dumbbell Overhead Triceps Extension (3 sets)
12 Dumbbell Kickback (3 sets)

Weak Point Training (Back):
12 Incline Bench Dumbbell Row (3 sets)
12 Bar Seated Row (3 sets)
12 Dumbbell Row (3 sets)

Notes:

  • We didn’t do hip thrusts and lunges as part of the workout since these were already targeted on the animal flow routines the other day. Plus, they’re sore.
  • Biceps and Triceps went well even if I still struggle with the weights a bit especially with the preacher curl doing the biceps.
  • I like how may posture has been corrected since we’ve been targeting my back for weak point a few weeks now.
  • I weighed in today at 92.4 kilos. My recorded weight last months was 94 kilos. I only lost a couple of pounds though I also did gain muscle, my clothes became looser, and my body has a more defined shape.
  • It was an amazing yet intense weak. I feel like I pushed my limit a little higher and I’m proud of myself for doing that.

Nutrition

This week, I wasn’t able to do meal prep being a little preoccupied during the previous weekend. I must say, it’s more difficult to adjust meals around because I didn’t have the base calories down. I’m guilty of eating more sweets today than usual because of meetings and presentations that I’ve been having left and right. I also ate ramen last weekend – a generous helping of caloric reward.

The coaches in the gym also gave away a really sweet valentines day token! And yes, I ate them because I my heart’s been craving for sweets!

  • A delicious bowl of ramen
  • Trans.: “Because you have a fragile heart, you’ll eat these (chocolates)”

As I sit here with my bum still sore from my workout earlier, I can’t but smile at all the results that I’m seeing and feeling. I’m giving myself a huge credit for doing the things that I thought I could never do before. It’s amazing to see the progress I’ve made and get a taste of my health goals.

Like everything in life, if you want something to grow, you need to be diligent and put in the work. We can’t just stand still and read about but we need to put it into action – consistent action.

My deepest gratitude goes to Coach Joel, Coach Thea, and all of the FHG-ers who supports and encourages me in this journey.

If you wanna get something accomplished, go at it like a sweat-drenched animal!

Keep safe and healthy!
-Kalvin

Photo by Victor Freitas on Unsplash