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


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