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


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