Monday, August 24, 2015

Keep Calm & Gym On | Operation 健康アップ Week 8

Truth be told, I'm getting a little tired of my fitness training program now.. losing a bit of steam which I expected. The only thing that got me through the week was routine {feels weird NOT to work out on my workout days} and knowing that the end is sooooo close! Just 4 more weeks left!!

Gym Workouts
A pretty normal week with no disruptions so I went in to Genesis Gym on Monday and Friday. For the first session I started out with Farhan, then Justin took over for most part and I ended off with Tall Guy. I strained my right deltoid when I was doing the Flat Dumb-bell Bench Press so it kind of affected my performance.

Second session was fully with Justin. It is much quieter on Friday night so I like going in then. The boy says it's because most people would probably be out "chionging" {i.e. clubbing} on Friday nights (●→‿ฺ←●) Haha true... anyway right deltoid felt much better so was able to consistently pump 12kg for all 4 sets!

I think Justin took it easy easier on me this week because of my weak back and that right deltoid strain. Weights are still increasing for most exercises, but it's not so much of a struggle and I still felt pretty good in between sets. It really wasn't as hard as my session with him in Week 4.

This is my latest gym workout plan with weights I'm using:

A1. Barbell Deadlift, 4 sets, 8 reps - 45kg
A2. Flat Dumb-bell Bench Press {Pronating}, 4 sets, 8 reps - 12kg
B1. Back Extensions, 4 sets, 8 reps - 1kg
B2. Reverse Lunges, 16 each leg - 2kg
C1. Seated Supported Dumb-bell Shoulder Press {Neutral}, 8 reps, 9.5 + 9+ 8kg
C2. Dumbell Half Squat Thrusters, 60s - 4kg
D. 45 Degree Back Extension, 3 sets, 60s {only on Monday}

My exercise form is much better now compared with when I started out too so yay #smallwins I'm an information junkie so it really helps when Justin demonstrates the proper techniques and is patient enough to tell me the "why" and background of each exercise so I can remember and work on it better. Then when I've free time during the week, I'd read up on it more.

Writing down some tips from him on my form for each exercise before I forget..

A1. Barbell Deadlift:
Toes pointed forward, knees slightly bent and forward {be careful not to cave in}, keep bar close to legs, butt up, must feel in hamstrings!!

A2. Flat Dumb-bell Bench Press {Pronating}:
Adjust  by moving my butt in to arch my back just once, chest up, twist when coming down, must keep to tempo

B1. Back Extensions:
Keep toes pointed down, squeeze butt when coming up

B2. Reverse Lunges, 16 each leg
A bit faster when coming up

C1. Seated Supported Dumb-bell Shoulder Press {Neutral}:
Chest up, must keep to tempo, be mindful of left arm and push straight

C2. Dumbell Half Squat Thrusters, 60s - 4kg
Toes can face outwards, knees face outwards, butt backwards, go down lower, push up fast, be mindful of left arm again!

These are the usual things he keeps reminding me when I do my exercises (๑☆‿ ☆#)ᕗ He says it so much that even when I'm working out on my own, I can hear his voice in my head hahaha

Home Workouts
I went to our club gym on Wednesday and since we had a staycation at Singapore Marriot Tang Plaza Hotel to celebrate our 7th marriage anniversary {more on that later!} I had a session there on early Sunday morning too. It was really well-equipped and I was quite surprised that it had all the machines for me to complete my workout. And more.

Goodness! I'm turning into the boy!! haha... previously I would never have thought of going to the gym or exercising during any of our holidays and would shoot him a dirty look if he said he was going to but now look at me - taking time out of my precious time to relax to hit the gym.

This is my latest home workout plan with weights I'm using:
A1. Leg Press, 4 sets, 8 reps - 245 pounds {111.1kg}
A2. Walking Lunges, 4 sets, 16 on each leg - 3kg
B1. Supinated Lat Pulldown, 4 sets, 8 reps - 75pounds {34kg}
B2. Dumb-bell Chest Supported Row to Chest, 4 sets, 16 reps - 8kg
C. Declined Crunches, 3 sets, 15 reps

I've increased weights from the past week and so far so good. My core muscles are disgraceful though and the declined crunches are pretty hard for me (*≧▽≦)

Since Monday, I've also been using the boy's Electro Muscular Stimulation {EMS} machine. It can be used to as a training, therapeutic and cosmetic tool so I used it for my right deltoid since I strained it on Monday and miraculously, it actually felt MUCH better after just one session!! At night before I sleep, I'd also use it to strengthen and massage my lower back muscles. 

Food Nutrition  
This is still the most trying part of my fitness training program. One would think meal-planning and prepping is much easier than working out at the gym but it's not!! For me at least.

I'm still relying a lot on protein shakes and bars to hit my daily protein count, but I know that isn't a long-term solution. A working mother's work doesn't just end on Friday. It's easy to say "prep during the weekends" but my weekends are just as busy with Lil Pumpkin's swim class, a workout, household chores, catching up on my blogging, and of course family time. And that's just the basics.. have not even thrown in the miscellaneous errands and events that pop up.

But not matter what, I don't want to makes excuses. Came across this quote, "working out and not eating right is like doing your homework and not turning it in." Must. Try. Harder.

I think I had no problem hitting my macronutrients during our hotel staycation though :P Good thing now is that my stomach has kinda shrunk and my I'm more conscious of the type of food I take so did not over-indulge in the dinner and breakfast buffets we had. Really!!

Thoughts for the week
Needed an extra boost to keep me going so I met up with Douglas on Sunday night. A reminder of my reward at the end of this program. I must, must, must re-focus and keep my motivation high. Let's pump it up for the remaining 4 weeks!!!!

Oh I've been getting some questions from people who read my weekly updates about the Genesis Gym personal training program. What I'm writing is my own personal experience and whatever workouts I have and do is tailored to my own needs and body conditions. I can answer some general questions but it really is best if you speak to one of the gym guys yourself {suggest asking for Jen or Coach Jon} so that they can evaluate your situation better and explain the different packages to you. The first consultation is free anyway.

Just a note as well that I am not paid or sponsored to write all these weekly posts. I'm doing it as a record of my own workouts and progress, a personal experience review for anyone that might be thinking of taking up a personal fitness training course, and something I can look back on to keep myself accountable and motivated. You can read about how I came across Genesis Gym and why I signed up here.  


Theresa Mahoney said...

Sticking to a good food prep routine is hard for me too. I have no problem getting to the gym, but kill it most days that I don't already have meals and snacks planned out.

Stacy said...

I'm loving the food pic that follows these gruelling posts.. haha.

Masshole Mommy said...

It's nice when you can see a noticeable improvement. Keep up the good work.

An Apel a Day said...

Every workout should be tailored to each individual. What works for one person may not work for another. We are all built so different. Keep up the motivation. Hang in there.

Susan said...

Congrats on completing two months of workout! And I need to go back to preparing my meals again as I've been eating so unhealthily that I'm disgusted with myself. Doing great and keep it up!

May said...

Wow! You know, this takes a lot of discipline and the only way to get this on a weekly basis is to have a coach. You've made the right decision. My husband and I decided to start a weekly Thursday gym regime a month ago and guess what. We only went to the gym once the whole month! The very first time. =p

Jiahui said...

jiayou jiayou don't give up!! cheering you on!!

yAnn said...

Well done Ai, your determination and dedication is inspiring! I would find it very hard to control my diet too.

Claudia said...

I've been following your workout posts on IG and is full of respect. Your hub must be a very good motivator and supporter. I'm finding it hard to maintain a proper diet too when I was dieting. Keep going and just do it!

There's a small shop at Raffle Place call Lean Bento that sells protein filled meals. Can find them on IG and check them out. I've not been there yet since I don't go Raffles place but if u're around the area, can try try and let me know how their food tastes!

Adrine said...

Keep up the good work!

Dang the not eating right and homework part really hit a nerve. Was chomping chips while reading the blog! hehe.

Unknown said...

Keep going! I'm impressed that you are doing so well! It's like you're getting stronger every week.

Waiwai Leung said...

Keep it up! Jia you jia you!

Ai Sakura said...

Theresa: ok good to know I'm not the only one that feels this way too :P

Stacy: haha that was part of the Marriott Cafe dinner buffet we had for our anniversary dinner. SO GOOD!

Masshole Mommy: Thank you!

Alissa: Yup exactly. Like parenting.. what works for one family may not work for another.

Susan: Thank you. As long as you are conscious of it, you will be able to make a difference I feel. Worst is when you don't know / don't care where you're going wrong!

May: hahaha I think a personal trainer / coach helps but as long we you have support through hubby, friends etc. and motivation somewhere, it will help too.

Jiahui: thank you!

Yann: ... because we are both foodies haha

Claudia: Not in the area too but will check out their posts for food ideas! thanks!

Adrine: hahaha... good quote, right? :P

Debs: thanks!

Waiwai: will try!

Unknown said...

I think keeping a detailed exercise journal is a way to motivate yourself to not give up. All these exercises look tough on beginners and what are the macronutrients you must consume daily?

Bumble Bee Mum said...

I feel so bummed sitting here typing away when, you know, maybe I need to get rid of some of my flabs too. But I just can't get past the food nutrition part because I LOVE food sooooo much. Wait, didn't you just go for Kuishin Bo buffet? Is that 'doing homework and not turning it in?'

Ai Sakura said...

Angie: Some can still be done by beginners, but the weights are probably lighter. Ideally speaking, I should hit 120g protein, 110g carbs, 19g fiber etc per day.

Bumblebee Mum: I love food so much too!! So you can understand why it's kinda hard for me haha.. no way I can eliminate all the "unhealthy" food. Yup went for the buffet but there're "techniques" to still enjoying and indulging some of your fave food while keeping to a fitness program apparently. Read my Kuishin Bo post!

Justine said...

You're definitely an inspiration for me to kickstart a healthier regime. I actually consider walking the kiddo to school (speed walking cos we forever late!) and doing all the marketing (uhh weight lifting) exercise for the week. A healthier diet is also something I have been working very hard at. Urgh. But when I end up eating all the leftovers kiddo doesn't want to eat..=( But jia you! It will get easier! (when it becomes a habit! =))