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.


Fitness Friday 02: Strength and Gym Monthsary!

Only a few days left and it’s almost my gym monthsary. I’m super proud that I haven’t missed a single training day! HOORAY! #Consistency

Last weekend I cheated with some Dark Chocolate Ensaymada (a Filipino pastry). I made up for it by catching up on cardio the next day until my Garmin watch tells me that I’ve burned 1,000 calories making up for the calories I consumed from the Ensaymada. Oh! If I can have the superpower of eating but not getting fat – that would be awesome.

I track my progress using my Garmin during my workouts. It’s nice to have if you are meticulous. I like it because it tells me how many calories I burned and the steps that I took during the day. To make things interesting I’ll show you my workout stats.

Here’s how my week went.

Monday

Warm-Up: 10 min. Stationary Bike

Cardio (2 sets of): 
30 Single Battle Rope 
30 Double Battle Rope
15 Slam Ball

Workout Target Areas: Chest and Triceps

Chest:
15 Push-ups (2 sets)
12 Flat Bench Press (3 sets)
12 Incline Dumbbell Press (3 sets)
12 Dumbbell Pullover (3 sets)
12 Pec Deck Machine (3 sets)

Triceps:
12 Triceps Press Down (4 sets) *added a set from last week
12 Rope Push Down (3 sets)
12 Dumbbell Extension (3 sets)
15 Triceps Dip (3 sets)

*All repetitions increment in weight per set

Obliques / Abs:
20 Plate Side Bends (5 sets)

Notes:

  • Today’s workout surprisingly went by quickly.
  • My coach had me do pushups at the beginning to see how I’m doing with my strength development. He complimented that it’s good that I can now do FULL pushups starting from half! I’m so proud of myself
  • I haven’t really been paying attention to the amount of weight that gets added on every set but this time I could not believe that I’m starting to lift HEAVIER stuff than last time. Guys! I’m gaining strength!
  • I don’t feel like my body is losing weight as fast as I want it to be. I think I need to adjust my diet again or I’m just being impatient. Consistency is really the key.
  • When I was doing the triceps dip, I could barely even do the “dip” without my arms collapsing under my own weight because those targetted muscles are tired already. I just grit my teeth until I finished the sets.
  • I only did plate side bends at the end because I was able to do some core workout at home the day before.
  • Coach said we’re going to change my homework fasted cardio since to make it more challenging.
  • For me, the chest and triceps area is the hardest to build because I rarely use them in my sedentary career as an IT professional.
  • I’m glad to have known a few people in the gym. They’re all very supportive.
  • When I got home I had a funny moment in the shower. I can barely move my arms to put soap around my body especially my back! I couldn’t stop laughing at my predicament in the shower. Here’s to gains!

Wednesday

Warm-up: 10 min. Stationary bike

Light Cardio: 7 min. Jog (from 5 minutes last week)

Workout Target Areas: Back and Biceps

Back:
12 Barbell Deadlift (3 sets) 
12 Barbell Bent-over Row (3 sets)
12 Seated Row (3 sets) 
12 Lat Machine Pull Down (3 sets) 
12 Behind The Neck Pulldown (3 sets) 

Biceps / Arms:
15 Cable Pull Down (3 sets)
12 Standing Ez Bar Curl (3 sets)
12 Hammer Curl (3 sets)
12 Cable Curl (3 sets)

*All repetitions increment in weight per set

Core:
100 Crunches 
100 Side to Side
100 Leg Raise

Deadlift with my constipated looking face

Notes:

  • I’m so proud of myself that I completed the 7-minute jog without stops. I was also faster this time around.
  • I can feel myself getting stronger especially when doing the deadlifts and bicep curls. The same weight I struggled with before is easier to lift now. Seeing this, coach added more weights per set despite my little complaints.
  • Coach told me that I’m getting stronger, which I gladly received.
  • Coach Thea, my coach’s wife told me that I’m getting slimmer. I really couldn’t see it for myself but I feel lighter on my feet. She told me that fat loss is my goal and relying on the numbers on the scale isn’t advisable since getting weight off has many factors. I could be gaining muscle weight and losing fat but you see the result in your appearance and fit of your clothes.
  • I did the deadlifts with ease this time nailing down the reps with proper form most of the time. Lifting the bar is easier with the right posture. I bought a belt online to help support my back when doing deadlifts.
  • I notice that my left biceps are weaker than my right even if I am left-handed. I think this is a bit peculiar.
  • Finished strong with the core workout. If would never have done a hundred of each four weeks ago.
  • A storm entered the country today. I had 2nd thoughts about going to the gym but my motivation to not miss a training day was stronger. It was an amazing blessing that the rain only hit hard when I got home.
  • Having a good night’s sleep tonight!

Friday

Warm-up / Cardio: 100 Jumping Jacks

Workout Target Areas: Legs and Shoulders

Legs:
12 Dead Squats (3 sets) 
12 Seated Leg Press (3 sets)
12 Romanian Deadlift  (3 sets)
12 Seated Leg Curl (3 sets)
12 Weighted Calf Raises (3 sets)
15 Weighted Lunges (3 sets)

Shoulders:
12 Dumbbell Lateral Raises (3 sets)
12 Dumbbell Shoulder Press (3 sets)
12 Front Plate Raise (3 sets)
12 Rope Face Pull (3 sets)
12 Machine Upright Row (3 sets)
12 Dumbbell Shrug (3 sets)

*All reps increment in weight per set

Core:
100 Seated Crunches
100 Seated Flutter Kicks

Dead Squats (Seriously constipated face haha!)

Notes:

  • I thought the warmup of 100 jumping jacks was very easy but little did I know it was enough for the workout ahead.
  • I am now given heavier weights to starts my set with. I AM GETTING STRONGER!
  • The Dead Squats are now easier for me to do. The weight on my last set was 30 kilos! 
  • Doing the Romanian Deadlifts was interesting because it targeted both my hamstrings and core.
  • The Weighted Lunges made me realize that I need to work on my balance more because each step was a little bit of a challenge, especially with this new movement.
  • My shoulder muscles are getting developed too because I can now lift the weights I struggled with before.
  • The Dumbbell Shrug was deceptively easy to look at but it was challenging to execute.
  • Finished strong with the core workout! Never give up!

New Fasted Cardio Routine

Coach made my fasted cardio a little bit more challenging. I’m excited to try it out! These cardio exercises are what I’m supposed to do every morning before I break my fast. It’s to make up for days without going to the gym. Kinda like a fitness homework.

Stretching
Warmup: 2 min. Jog In Place

3 sets of:
20-30 Running Lunges
15 Burpees
30 Criss-Cross Climbers
30 Plank Jacks

Finisher:
100 Leg Raises
2 min. Plank

That’s it for this week! Overall my takeaway is to be patient with my own progress and just keep improving every time.

Featured Image Photo by Delaney Van on Unsplash