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!


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