Fitness Friday 05: Do Not Be Afraid

First of all, excuse me for posting this on a Saturday. My hands were full yesterday so I wasn’t able to publish. Ok so let’s just pretend that we’re reading this on a Friday haha!

Last Sunday, I went on a hike with my fellow gym members. We went to Tila Pilon Hills and then to Talon Pari Falls. It was my first time to go outside with nature since the pandemic hit so it was a very welcome breath of fresh air! I enjoyed being with mother nature. 

Going down from the summit
Muddy trail because it rained hard that morning

At Talon Pari Falls, I fearlessly jumped off a ledge of a waterfall. It was exhilarating to do! Unfortunately, I don’t have any pictures of the jump as my phone would get wet. I’ve never felt so much adrenaline since the start of the year. It was a fun day.

My stats on the day of the hike. 24,400 STEPS!

With my body still aching a bit from the activities, I pushed through with my workout on Monday. There’s no stopping now!

Monday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Chest & Triceps

Chest:
12 Incline Barbell Press (4 sets)
12 Lying Bench Press (4 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 Dumbbell Tricep Extension (3 sets)
12 Cable Overhead Triceps Extension (3 sets)
20 Triceps Dips (3 sets)
20 Side Bends (3 sets)
*All repetitions increment in weight per set

Cooldown: Walk Home

Notes:

  • We took it easy on this day since the whole Sunday felt like a full-body workout.
  • Not so much cardio but we focused on building muscles on chest and triceps since they’re not directly hit during our hike.
  • It still amazes me how I can now lift heavier weights. I think I’m underestimating the amount of weight I can lift. 
  • I had a good night’s sleep when I got home. Tired but fulfilled.

Wednesday

Warm-up: 10 min. Stationary Bike

Cardio (3 sets of):
20 Alternating Step Ups
20 Elevated Climbers
20 Squat Jacks 

Workout Target Areas: Back & Biceps

Back:
12 Deadlifts (3 sets)
12 Barbell Row (3 sets)
12 Wide-Grip Lat Pull-Down (3 sets)
12 Behind-The-Neck Lat Pull-Down (4 sets)
12 Seated Row (4 sets)
12 Dumbbell Curl (3 sets) 

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

I did some ab crunches too but I forgot to record how much I did on this day.

*All repetitions increment in weight per set

Cooldown: Walk Home

Notes:

  • My deadlift form is finally getting better! 
  • Coach said that he’s surprised that I wasn’t afraid to add more weights on the set. I’m now the one putting the weights on per set which was something I’ve developed when coming to the gym.
  • The set of dumbbells I’m using now is already reaching the 2nd rack starting 17 kilos.
  • I got really tired after the gym session. It’s only been half the week and I was exhausted!
  • Thank you body for making it for me, you’re such a blessing!

Friday

Warm-up: 10 min. Stationary Bike

Workout Target Areas: Legs & Shoulders

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

Shoulders:
12 Seated Shoulder Press(3 sets)
12 Cable Hammer Curl (3 sets)
12 Lateral Raise (3 sets)
12 Shoulder Plate Raise (3 sets)
12 Reverse Pec Deck (3 sets)
12 Face Pull (3 sets)
12 Upright Row (3 sets)
12 Face Pull (3 sets)
12 Shrugs (3 sets)

*All repetitions increment in weight per set

The plates on my last set of squats. Kinda scary right?

Core (3 sets of):
20 Ab Crunches
20 Leg Raises
20 Side to Side

Finish with 2 min. plank

Cooldown: 10 min. Stationary Bike

Notes:

  • I’m beginning to enjoy doing squats though my form still needs improvement.
  • Coach Joel and Aldren told me that I should not be afraid of lifting the squat weight since they’re there to spot me. 
  • In any weight, I should not be afraid and have the mindset that I can lift them. Funny how life also works like that.
  • My shoulders really need strengthening, I think coach notices that and he eased me into more shoulder routines this day.
  • I’m beginning to notice my abdominal muscles getting stronger but it’s still covered in a huge layer of fat haha!
  • We’ll weigh in again next week! I’m kinda nervous because I don’t feel like I’m losing any weight but many people who are seeing me now are commenting that I’ve already lost a lot. Gotts be more patient with myself.

This week was a little bit tiring. I don’t know if my coach would be able to read this but I skipped doing fasted cardio last Thursday!

If there’s one thing that stuck with me since Sunday about my fitness and life and general it’s – Do Not Be Afraid. Looking at the week that has passed it has been subconsciously been my theme. I had a challenging week after a relaxing weekend but the message was clear and it was for me to not be afraid of what may come because it will all be ok in the end.

I want to leave the same message with you.

My friend, Do not be afraid.

Keep Safe!



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