Fitness Friday 10: Same Person, Different Goal

Yes, they’re the same person.

Coach Joel posted this before and after collage made by Coach Thea with the caption “Same Person, Different Goal.”

Truth be told the person on the left didn’t really have any goals relating to health. Sure, I wanted to be healthy back then but the things I’ve been consuming weren’t. I ate what I craved whenever I wanted and didn’t have any sense of control on portions. My sleeping pattern was all over the place and my body was yearning for real rest. I was complacent with my health and there were days where I felt sluggish and lethargic. I was afraid of doing annual health checkups because I’ll be faced with the truth of my state of health. If I didn’t change, the nearest goal would be early death.

There was a part of me that wanted to accept defeat on my health issues, but the pull towards a healthier lifestyle was more attractive.

Come 2020, I really wanted my health to change. In the first two months I started running again. When the lockdown hit, I began changing what I ate and gradually eliminated rice from my diet. During April, I seriously got into my what seems to be a hopeless exercise routine. I terribly sucked at everything that I did. I can barely do ten wall push ups, I could only muster enough strength to do one leg raise, I could only plank for ten seconds, and a minute on the elliptical would leave me gasping for air. Doing the home exercises game me a sense of routine and sanity when the world was in the throes of the pandemic.

It was hard and painful but I continued doing it.

I wanted give myself something I never had before and enjoy what my body can fully do for me. The goal was to become a healthy version of me that can give more value to the world around me.

I enrolled in a gym last October to go all in and it was one of the best decisions I’ve ever made. Each week feels like a level up of some sort where I got to see myself improve. I’m thankful for all the people who have encouraged and supported me in my journey.

The first time you do something may be less than perfect, but whatever you do, never give up. Aim for progress, not perfection.

Now let’s go see what happened this week with my new routine.

Monday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Back & Cardio/Core

Back:
12 Assisted Pull-ups (3 sets)
12 Deadlifts (3 sets) *90 kilos
12 Seated Row (3 sets)
12 Bent-Over Barbell Row (3 sets)
12 Reverse-Grip Lat Pull-Down (3 sets)
12 Behind-the-Neck Lat Pull-Down (3 sets)
12 T Bar Row (3 sets)
12 Barbell Bent-Over Row (3 sets)
12 Dumbbell Row (3 sets)

Core and Cardio


Notes:

  • This week, instead of 3 workout days, we’re going for four. Monday, Tuesday, Thursday, and Friday.
  • We added a day to target my weak areas and get them up to speed.
  • We started with a weigh-in. I weighed 94 kilos flat.
  • I struggled with the last set of the deadlifts. I only did two reps since we added more weight on the bar. It’s now at 90 kilos.
  • I’m finally getting the hand of the T-Bar Row. Thank you back muscles!
  • I think I was too tired that I forgot to record what I did for core and cardio. I vaguely remember doing Leg Raises and Side to Sides but it’s a bit hazy.

Tuesday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Chest & Shoulders

Chest:
12 Incline Barbell Press (3 sets)
12 Lying Bench Press (3 sets) *last set 6 reps
12 Decline Dumbbell Bench Press (3 sets) *last set6 reps
12 Dumbbell Pullover (3 sets)
12 Pec Deck (3 sets)

Shoulders:
12 Standing Military Press (3 sets) *last set 7 reps
12 Lateral Raise (3 sets)
12 Front Raise (3 sets)
12 Reverse Pec Deck (3 sets)
12 Upright Row (3 sets)
12 Shrugs (3 sets)

Core and Cardio

Notes:

  • I still don’t like doing the Standing Military Press! GAHHH!
  • As you can see above there were some sets where I didn’t fully finish the 12 reps. We progressed to new weights and my body was still getting used to the new routines as well. Coach counted to what my I can take.
  • Again, I didn’t record the core and cardio session. I didn’t know what kind of tired spell hit me on this day!

Thursday

Warm-up: 10 min. Stationary Bike

Cardio (4 sets of):

15 Agility Ladder
30 Single Battle Rope
30 Double Battle Rope
15 Plyo Box
15 Slam Ball

Target Areas: Weak Point Training

Upper Back
12 Behind-the-Neck Lat Pull-Down (4 sets)

Middle Back
12 Middle Back Row (4 sets)

Arms (superset of 4)
12 Cable Curl
12 Triceps Pushdown

Lower Abs
20 Advance Leg Raise (4 sets)

Saddle Bags
20 Advance Leg Raise (4 sets)

Notes:

  • This day was super interesting since we’re hitting areas that I needed more improvement in. The areas were assessed by coach during our weigh in session last Monday.
  • We started with a heart-busting cardio. I graduated to a new height using the plyo box. I’m still a little afraid to jump high because I might fall over. I feel so accomplished that I finished the sets with a new box height!
  • Doing the routine for middle back was new for me. It was hard to pinpoint that specific muscle on the back while doing the routine so I need to practice form on this one.
  • I was drenched from head to toe with sweat when I finished.

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs & Arms

Legs:
12 Weighted Hip Thrust (3 sets) *new
12 Dead Squats (3 sets) *100 kilos
12 Leg Press (3 sets)
12 Romanian Deadlift (3 sets)
12 Leg Extension (3 sets)
12 Raised Lunge and Twist with Plate (3 sets)
12 Calf Raises (3 sets)

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

Triceps:
12 Dumbbell Overhead Triceps Extension (3 sets)
20 Triceps Dip with Kick (3 sets)

Notes:

  • After a long day of meetings, I was looking forward to go to the gym.
  • I started with a hip thrust. I’m still getting my bearings on this one. It’s interesting to do and it targets the glutes.
  • We increased the weight on the last set of my squats to 80kilos plus the bar weight – 100 kilos. The new weight was a challenge, I still needed to go lower but I was able to do it.
  • I only did a few arms workout today and that capped my night off! And hooray for no post-workout cardio!.

Nutrition

I don’t strictly count how many calories I’ve eaten but I am mindful of them. I don’t have a strict diet plan and I don’t measure everything to a tee but my rule of thumb is to eat less carbs and have more protein.

What I tried to do differently this week was to prepare meals in advance so I can just get them from the fridge and heat them in the microwave. The caveat of living with other people in the house is if they prepare something for you, you have to at least get some so they won’t be offended even if they know you’re in a sort of diet. So I’ve had my fair share of small servings of carbs like a cup of ramen noodles, a small slice of baguette with jam and peanut butter, a cup of pasta, a little piece of focaccia. These portions of carbs are what I estimate and measure so I’d know how to adjust my other meals.

Here are some pictures of some low carb food I’ve prepared. They are more or less 500 calories per meal.

Good thing I know how to cook!

Carbs isn’t really the problem but our relationship with food. Food is good but we need to treat it more as a source of nutrition and not a source of pleasure.


That’s how this weekend went. I didn’t really know I could keep up with four days of training until I tried it. Talk about pushing limits!

I want to leave you guys with a question.

What kind of person do you want to be? Do you intend to pursue that version of you as your golden goal?

Stay Healthy! Have a happy weekend!
Kalvin


Fitness Friday 09: Three Months – I Can See The Gains!

The weather is getting colder than usual here in the Philippines. Cold weather equals bed weather, and sleeping in a bit is the most enjoyable thing to do. Because of this, I did all my workouts with Coach Joel in the afternoon. My body was up for it but I still prefer the quiet energy of the gym in the morning when there’s less people.

Now on my third month, I now can see many improvements on my body when I look in the mirror. I can now feel muscles in parts of my body where there used to be fat, especially around my arms and thighs. My stomach is still protruding but it’s way, way flatter now than when I started. All of my muscles are still covered by a layer of fat but they have more definition now.

My weight is still at around 94kg. It’s still the same from last year but it’s because I’m gaining muscle mass. The thing about losing weight is that we should not be super obsessive about the number on the scale. That number does not fully define your progress. Your weight can go up and down in your weight loss journey depending on your diet and how your body responds to a healthier lifestyle. Keep yourself on track and just continue with patience and you’ll eventually reach your goals.

Guys! Starting next week I’ll start sharing what I’ve been eating – all the good and not so good. I think it’s interesting to share my relationship with food as well as I continue on this journey. I don’t have a perfect diet plan but maybe sharing them will help me become more conscious and go for better choices.

Monday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Back & Cardio/Core

Back:
12 Assisted Pull-ups (3 sets) *new routine
12 Deadlifts (3 sets)
12 Seated Reverse Pec Deck (3 sets)
12 Reverse-Grip Lat Pull-Down (3 sets)
12 Behind-the-Neck Lat Pull-Down (3 sets)
12 Seated Row (3 sets)
12 T Bar Row (3 sets)
12 Barbell Row (3 sets)

Cardio (3 sets of):
1 min. Battle Rope Jacks
20 Slam Ball
30 Plate Side Bends

Notes:

  • It was my first time doing the assisted pull-ups. Assisted because one foot is resting on a barbell set a few feet above the ground so I wouldn’t carry my whole weight when doing the pull-ups. It was interesting to do since I’m basically pulling my own weight up.
  • Doing all the back routines really helped me with my posture. I’m amazed that the way I walked and sat straightened up even after this session.
  • The cardio at the end was tiring! It was my first time doing 1 min. battle rope jacks and I can barely do it non-stop by the last set. I had to rest a few seconds during the whole 1 minute.
  • I went home feeling accomplished with good posture.

Wednesday

DO NOT QUIT! This mural just makes you unleash more strength!

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Chest & Shoulders

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

Shoulders:
12 Dumbbell Shoulder Press (3 sets)
12 Lateral Raise (3 sets)
12 Plate Raise (3 sets)
12 Reverse Pec Deck (3 sets)
12 Upright Row (3 sets)
12 Shrugs (3 sets)

Cardio (3 sets of):
30 Jumping Jacks
30 High Knees
30 Single Battle Rope
30 Double Battle Rope

Core:
100 Leg Raises
100 Ab Crunches

Notes:

  • I forgot to bring my fitness tracker so I wasn’t able to track my gym activities.
  • Coach added a made me do a few more routines than usual. Upping the game.
  • I’m happy with the way my chest looks. It’s giving my body a sense of proportion.
  • Coach commented that my shoulders are taking shape. I noticed this too! They’re more angular now than rounded.
  • The shrugs look like they’re an easy routine. Technically, it is but you have to control it so it targets the right spot while holding heavy weights.
  • I thought cardio was going to be easy but they made me spend my remaining energy for that day.

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs & Arms

Legs:
12 Dead Squats (3 sets) 90 kilos
12 Leg Press (3 sets)
12 Romanian Deadlift (3 sets)
12 Leg Extension (3 sets)
12 Calf Raises (3 sets)
Weighted Lunges *new

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

Triceps:
12 Triceps Bar Pushdown (3 sets)
12 Cable V Pushdown (3 sets)
12 Dumbbell Overhead Triceps Extension (3 sets)
12 Dumbbell Kickbacks (3 sets)

Cardio (3 sets of):
1 min. Battle Rope
15 Ab Roller

Notes:

  • Coach added a few more routines for me to do and I’m game!
  • I’m lifting 90 kilos for squats but this time I did all three sets with minimal help from a spotter. Usually, when I squat someone will put their arms around me from behind and clasp their hands around my stomach for added support in lifting the weight. This time around, I was encouraged by light taps on my elbow as I can control the bar better now. I’m proud of this development in strength and coordination.
  • Coach commented that my biceps are getting firm. They’re were like jelly before. Same with my triceps.
  • Doing the 1 minute battle rope was tough! It takes a LOT from you but coach says when they train for a race they do it for three minutes straight. Sore. Sore. Sore.
  • It was my first time doing the ab roller and it took me a while to get used to it. I didn’t know how to position my body without tipping over so Aldren lightly stepped on my feet to help me finish doing the sets. I even fell down on my stomach once! HAHA!

In the three months of going to gym, I’ve seen people of all shapes and sizes willingly submitting themselves to hard work so they can improve their physique. I’m thankful to have supportive people at the gym who has the same goal of becoming healthy versions of themselves.

I think I get it now, why some people are gym addicts – being healthy is addictive!

You walk, talk, and breathe differently when you’re healthy. When we are healthy, we can benefit from our body’s design to the fullest. Health really is wealth.

We are only blessed with one body. Love it, and take care of it.

Until next week!


Fitness Friday 08: Pushing Through The Limit

Happy New Year!

Fitness friday posts are back after lying dormant during Christmas and New Year. The last two weeks were really festive but I still managed to do four workouts to balance my holiday binge. Surprisingly, I didn’t gain much weight from the holidays. Coach switched my routine. Instead of doing cardio before lifting weights, we now do post cardio so I can be more productive while lifting. The combination of muscle groups being exercised per session were also changed so my body won’t get used to the routine.

The challenge for me as the year starts is to push through my limits. I’m amazed with the strength I’m gaining week by week and the amount of weight I’m losing but I wanted to level it up. In order to get better at something you need to do it over and over again until you master it. Even after mastering it, you can still go beyond that boundary.

We are unbounded and limitless. We just need to exercise our self-discipline, commitment, and determination to move forward so we can see the heights of our own potential.

Monday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Back & Core

Back:
12 Deadlifts (3 sets)
12 Barbell Row (3 sets)
12 Seated Row (3 sets)
12 T Bar Row (3 sets)
12 Reverse-Grip Lat Pull-Down (3 sets)
12 Dumbbell Row (3 sets)
12 Standing Behind-the-Neck Pull-Down (3 sets)

Cardio (3 sets of):
30 Sprint
20 Slam Ball
10 Burpees

Core (3 sets of):
20 Leg Raises
20 Ankle Touches

Notes:

  • My first workout this new year! I found it so refreshing after having a few days break.
  • I feel a hint of protest from my body since it got used to resting during the holidays.
  • Doing the cardio and core workouts after lifting really did improve my capacity to lift weights since I get to have more energy to attack the sets.
  • I’m striving to complete the repetitions continuously now per set unlike before where I stop at doing 5 to rest during the set.
  • I was really determined to burn all the calories and get back to choosing healthy.
  • Only exercising the back muscles takes a getting used to for me since I don’t actively engage them much in my daily activities.

Wednesday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Chest & Shoulders

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)
12 Pec Deck (3 sets)

Shoulders:
12 Standing Military Press (3 sets)
12 Dumbbell Shoulder Press (3 sets)
12 Lateral Raise (3 sets)
12 Reverse Pec Dec (3 sets)
12 Face Pull (3 sets)
12 Upright Row (3 sets)

Cardio (3 sets of):
2 min. Sprint
1 min. Battle Rope
30 Crunches
30 Leg Raises

Notes:

  • The burn is real.
  • Coach has added more routines for me to do and I’m surprised my body is strong enough to take it now.
  • I still can’t get the hand of the standing military press. It’s one of the hardest routines for me to execute though I’m happy I still complete them.
  • My shoulders look edgier now compared to last time. I can now see the results of my hard work.
  • Doing 1 minute battle rope for cardio was extremely difficult! I can execute 20-30 fine but smashing the ropes on the floor for a minute was hard to keep up! I was sweating buckets!
  • It was a great session. I was tired but feeling accomplished.

Thursday

Cardio (3 sets of):
30 Side-to-side Jumping Jacks
30 High Knees
15 Burpees
30 Climbers
30 Plank Jacks

Finisher:
100 Leg Raises
2 min. Plank

Notes:

  • I was still feeling a bit sore so I exchanged the 30 running lunges with the side-to-side jumping jacks and 30 high knees. Running lunges were difficult for me to execute this day so I switched it with two exercises that I think have the same amount of intensity combined.
  • I still don’t like doing burpees.
  • Thank you body for doing what you need to do push your limits and become healthier.

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs & Arms

Legs:
12 Dead Squats (3 sets) 90 kilos
12 Leg Press (3 sets)
12 Lying Hamstring Curl (3 sets)
12 Leg Extension (3 sets)
12 Calf Raises (3 sets)

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

Triceps:
12 Triceps Bar Pushdown (4 sets)
12 Triceps Row Pushdown (4 sets)
12 Dumbbell Overhead Triceps Extension (4 sets)

Cardio (3 sets of):
2 min. Bike (fast)
30 Elevated Climbers
15 Elevated Burpees

Notes:

  • My left wrist is a bit painful. I think I might have twisted it when lifting a weight. Coach recommended that I but wrist wraps to support it so it won’t be overexerted when lifting.
  • I’m still lifting 90 kilos when doing the squats. One thing I noticed this time is that I find it easier to lift it now and complete the last set without feeling like falling over.
  • When I squeeze my arms I can now feel more muscle than fat. Good gains!
  • The cardio session was intense! I’m glad to finish strong with this set

I’m really proud of where I am right now. It’s the result of hard work and determination to move an inch limit after limit. To go over and achieve something , we need to be intentional about it, whether it’s losing weight or mastering egg fried rice. Believe in yourself that you can do it.

Do you have “to lose weight this year” in your resolution?
Put a target number on it.
Put a healthy plan on it.
Put all of yourself into it.

Go beyond your limit.

Happy New Year! Stays safe and healthy
– Kalvin


Photo by Karsten Winegeart on Unsplash

Fitness Friday 06: Come Out Of Your Comfort Zone

I’ve already told you guys about myself in my first ever post Creating Spaces For Connection. Looking back from there, I think this year, for me, is about going out of my comfort and trying things that I haven’t really done before but dreamed of doing. I never imagined that I would be able to share this much with everyone in a year. I’m really thankful and blessed for the way this year went for me even if there’s an annoying pandemic going on.

Great things happen when you open up yourself to new experiences and new people. When you create spaces for connection, even if you’re really shy and introverted like me, you’ll be rewarded with unexpected blessings that can never be bought with money.

This week was all about coming out of my comfort zone in my fitness and in my everyday life. Removing limits that I’ve put myself that I don’t need anymore. 

Monday

Warm-up: 10 min. Stationary Bike

Cardio (3 sets of):
10 Agility Ladder
30 Battle Rope Jacks
10 Push-ups

Workout Target Areas: Chest & Triceps

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

Triceps:
12 Reverse Grip 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 Knee Tucks
30 Russian Twist
30 Leg Raises

Cooldown: Walk Home

Notes:

  • The start of this week feels like a level up from what I and my coach have been doing these past few weeks.
  • I was reminded to keep my diet up so my body will also adjust to the workouts I’ve been doing. This was the right nudge I needed to get my nutrition back on track especially this week since I baked so many things last weekend.
  • Eat clean train dirty.
  • Starting from this week coach will now put back a cardio routine before lifting weights.
  • Coach told me that if I feel like I’m not losing weight, he suggested that I do a diet break or adjust my nutrition so my body can adapt to the routines we are doing.
  • While I was doing the lying bench press I was challenged by coach Joel to push harder and complete the whole set without putting the bar down. I am used to putting the bar down when I feel like I’ve hit a certain limit. In this day’s session, I was encouraged to break my limits, believe in my own strength, and push through. It was really empowering.
  • Going back or staying in my comfort zone won’t produce the results I wanted. I need to adjust and persevere to get stronger and meet my goals.

Wednesday

Warm-up: 10 min. Stationary Bike

Cardio (3 sets of):
30 Sprint
15 Plyo Box
15 Slam Ball
30 Battle Rope (on the last set we did 30 single and 30 double)

The cardio that challenged me

Workout Target Areas: Back & Biceps

Back:
12 Deadlifts (3 sets)
12 Barbell Row (3 sets)
12 Dumbbell Row (3 sets)
12 Wide-Grip Lat Pull-Down (3 sets)
12 Narrow-Grip Lat Pull-Down (3 sets)
12 Seated Row (3 sets)

Biceps:
12 EZ Bar Curl (3 sets)
12 Standing Dumbbell Curl (3 sets)

*All repetitions increment in weight per set

Cooldown: Walk Home

Notes:

  • Today’s workout was REALLY intense! The cardio at the beginning felt good but I think it took a lot of energy from me when I started lifting weights.
  • I got light-headed doing the deadlifts. It was the first time that happened to me. I did well on the first set already maintaining proper form and then I struggled with the 2nd and 3rd set. The weights on the bar are now at 60 kilos, which I think more than my personal deadlift record. I was feeling a little dizzy after but my body still managed to recover.
  • As I look back to my Wednesday workout, I didn’t eat before going to the gym which contributed to my energy levels being consumed fast. Next time, I should eat before going to have more energy.
  • I was drenched in sweat, which is a positive thing since my body is responding to the new intensity of my workout routine.
  • The weights I lifted on this day were heavier than the previous week. I struggled but with all the encouragement I received from everyone in the gym, I still finished.
  • Coach Joel saw how tired I was so he only made me do two biceps routines and set me free! YES! 
  • This day was so far my most challenging and rewarding day at the gym. 

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs, Shoulders, & Triceps

Legs:
12 Dead Squats (3 sets) Final set at 90 kilos!
12 Leg Press (3 sets)
12 Romanian Deadlift (3 sets)
12 Leg Extension (3 sets)
12 Calf Raises (3 sets)

Shoulders:
12 Shoulder Plate Raise (3 sets)
12 Lateral Raise (3 sets)
12 Face Pull (3 sets)
12 Seated Dumbbell Press(3 sets)

Triceps:
12 Dumbbell Tricep Extension (3 sets)
15 Tricep Kickback (3 sets)

*All repetitions increment in weight per set

Cooldown: Walk Home

Notes:

  • Got late at the gym today got stuck in my day job after a day of meetings.
  • We had a weigh-in and I lost 3 kilos! From 97 kilos to 94 kilos. YES! This month, I’ve been struggling with my nutrition so I’m surprised I’ve lost a lot! What more if I did s stricter diet.
  • Coach didn’t make me do cardio today as a reward for losing weight and also to conserve energy for the sets we’ll do later on.
  • I almost fell down forwards when I was doing squats. It was a good thing Coach Joel and Aldren were there to rescue me. I bent my kneck forward a little much so I lost my center of gravity. It’s good to note guys that you should have good gym instructors guiding you with the weights you’ll never know what can happen if you do improper form or lift too heavy. Keep Safe!
  • Coach Joel reminded me that I should always strive to do proper form whenever doing the routines. Safety is always the top priority!
  • Since I wasn’t able to do much tricep routines last Wednesday we did two today so my body can catch up.
  • I’m going to do fasted cardio tomorrow for my core workout.

The most memorable thing that happened during my training in the gym this week was when everyone gave me genuine compliments that I look like I’ve been losing weight. 

“Ang payat mo na!” as we would say in FIlipino. It’s true what they say that it’s one of the compliments that brings a huge smile to your face.

I’d like to give a quick shoutout to the people who encouraged me that day (as I promised haha!). Coach Joel, Coach Thea, Aldren, Bisoy, Rosana, and Shiela. 

The only limit you have is the limit you’ve set yourself. You are meant for more, you are made for more because you are unbounded. Friends, the year isn’t over yet maybe the thing that you’ve been yearning for is outside of your comfort zone. Take a step into your courage zone.

Stay Strong and Keep Healthy!

Photo by Michael Baldovinos on Unsplash


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.