The Progress

It has been around one month and two weeks since I started to workout regularly. By regularly I mean three to five times a week. I also cut my intake of carbs especially on non-workout days. Plus, I have been drinking lots of soy milk.

My workout is combination of weightlifting and suspension training. I barely do cardio. The most would be 10 minutes on elliptical machine before I lift. But I don’t do it every time.

At this point, there is a noticeable changed in my body. I definitely shredded some amount of body fats. My abs is starting to flatten and my legs are starting to shrink. My arms and chest started to be in shape too but it still depletes so fast before I can work them out again. How do I resolve this?

People I met affirmed how leaner I got. I lost 3lbs but I don’t think that it could be a good metric since I am also trying to gain muscle mass at the same time.

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Shoulders & Legs 20140506

Here goes my workout:

Shoulder Press 25lbs x 12 x 3
Leg Curls 75lbs x 12 x 3
Dumbbell Press 25 x 12 x 3
Leg Extensions 135 x 12 x 3
Lateral Raises 15lbs x 12 x 3
Upright Barbell Rows 20lbs x 12 x 3
Single Legged Squats (TRX) x 12 x 3

Lateral raises is starting to get light for me. I will have to increase weight next workout. Same with the single legged squats. It’s starting to be easy for me. Apparently, my trainer is not yet back and I don’t wanna mess up with new workouts that I am not familiar with.

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Back and Triceps 20140504

I felt weak during today’s workout. I went on a buffet lunch so I though I would be getting all the energy I need to go hard on training. Apparently, I felt too heavy even when I was just doing cardio on elliptical for warm-up. My body felt weak, too so I wasn’t able go heavy on weights and just resorted to doing more exercises.

Here is how my workout went:

Lateral Pull Downs 75lbs x 12 x 3
Lateral Pull Downs 2 50lbs ea x 12 x 3
Cable Tricep Extensions 65lbs x 12 x 3
Low Rows 90lbs x 12 x 3
Reversed Butterfly 50lbs x 12 x 5
Low Rows 2 45 x 12 x 3
Overhead Tricep Extensions 15lbs x 12 x 3
Backhand Cable Tricep Extensions 30lbs x 12 x 3

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Chicken Plate + Chest & Bicep Day – 20140503

It’s weekend! There’s no better way to start weekend than having a good breakfast. I had grilled chicken and some greens with soy milk. Just enough to give me energy for pumping some iron.

Grilled Chicken & Veggies

It’s a very simple yet healthy meal. I actually bought a bag of mixed greens at the groceries just to save myself some time from having to thoroughly cleanse and cut. For the chicken, you may opt to cook it yourself or just buy it too. There’s no excuse for not eating healthy (supposedly).

This is how my workout went:

Chest Press: 25lbs each x 12 x 3
21 Barbell Curls: 20lbs x 3
Inclined Chest Press: 35lbs each x 12 x 3 (failed)
Hammer Curls 15lbs x 12 x 3
Bicep Curls Inflight 70lbs each x 12 x 3
Butterfly 70lbs x 12 x 3
Dumbbell Pullover 30lbs x 12 x 3
Suspended Push Ups 12 x 3

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Shoulder & Leg Day – 20140502

Ending the week with some shoulder and leg workouts. These two are my least favorite to work out. I had four workouts for my shoulders and three workouts for my legs. All were done in 12 reps and three sets. One of my leg workouts is the single-legged squats using TRX. I actually wanted to do more leg workouts but the gym was already about to close.

Since it is already late night and I was just few hours away from hitting the sack, I just had sliced apples and oranges with a cup of soy milk for post workout.

Apples Oranges Soy Milk

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Back, Triceps & Abs Day – 20140501

I felt really guilty for sleeping last night right after munching on some Cheetos. I definitely wouldn’t let this day pass without hitting the gym for any reason.

As usual, I started with 10-minute warm-up using the elliptical machine. I got two trainers this time. One trained me for back and triceps while the other one trained my for abs and stretched me for cool down.

Elliptical

I had four workouts for back, three for triceps, and five for abs. I found myself weakest in doing skull crushers. I easily got jelly-arms on the 9th or 10th rep. Nonetheless, I think that my body had already adjusted working out. I didn’t have to keep on catching my breath anymore the way I used to.

 

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Chest and Biceps Day – 20140430

I finally had a chance to pump some iron again after three days. It was my chest and biceps day.

I rushed home after office hours hoping that I get decent enough time to workout. When I got home, I ate roasted chicken and rice quickly and dressed up for gym.

To give my stomach some time to settle, I walked for about 15 minutes and did some stretching after.

All-in-all, I went for a simple workout plan. Around four workouts for the chest with 12-15 reps x 3 sets. I used dumbbells and some machines. I haven’t really started using barbells yet on my own. My trainer usually spots me on barbells. I feel weak that way.

For biceps, I started with three sets of 21-Workout follows by some variety of curls workout.

After workout, I drank Vitamilk Choco Shake.

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Suspension Training 20140425

Today’s training wasn’t really exhausting compared to my previous weight lifting sessions. I went through a full body suspension training. I thought it would be really exhausting but maybe my trainer just did not want to shock my body with hardcore suspension workouts.

The Workout

20140425 Warm-up

As usual, I started by doing 10-minute cardio on elliptical bike to warm-up. The workout was pretty simple. It requires TRX or RIP60. These are the widely known suspension workout gear brands. Each workout was done for a minute followed by thirty seconds or a minute of rest.

If I remember it right, there were at least a couple of workouts per body part.

Post-Workout Meal

I was advised by my trainer to consume more vegetables to flatten my abdomen. With that advice, I munched on some fruits and veggie mix that I bought in a nearby convenient store. I just coupled it with my favorite soya milk drink, Vitamilk.

20140425 Post-Workout Meal

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