New Workout Programs, New Challenges | Operation 健康アップ Week 5

Some people like to change their workout routines often to “shock their body” into improving or just prevent their body from getting too used to what you’re doing. It may actually be disadvantageous as their bodies might not progress if you don't give the workouts time to actually work.

But that's also not to say that you should never change workouts ever. Sometimes, one you start off with may really not work for you. Sometimes your goals may change, or sometimes, you really just need something new to kick-start and motivate you again.

One of the problems I have with exercising regularly is that I get really bored after a while.. I told Coach Jon {owner of Genesis Gym} about it when I met him for my first consultation session & signed up with his gym, and he told me that we can change the workout programs every 4 weeks or so to get my desire and motivation to train back up.

And so I guess that's why my gym workout plans changed from this week, and also because I'm focusing more on building up my stubborn muscle groups.

Gym Workouts
On paper, the new workout looked easier than my previous workout plan but in reality... it is just as tough as before!!

A1. Kettle-bell Deadlift, 4 sets, 8 reps - 16kg
A2. Flat Dumb-bell Bench Press {Pronating}, 4 sets, 8 reps - 9 + 8kg
B1. Lying Leg Curl, Toes Up, 4 sets, 8 reps  - 25kg
B2. Kettle-bell Swing, 60s - 16kg
C1. Seated Supported Dumb-bell Shoulder Press {Neutral}, 8 reps, 7 + 6.5kg
C2. Dumbell Half Squat Thrusters, 60s - 2kg

The gym moved location to a bigger place in the beginning of the week so I could only go in once on Friday. I started out with Farhan, then Justin took over the training. Since it was a new workout, Justin took it easy easier {i.e. not so heavy weights!} and also explained the concept of why we are doing each exercise and what we are trying to achieve with it, which I always appreciate. When you understand the "why" of doing something, you work on it better and remember it longer.

My new workout consists of mainly Pre-Exhaust Super Sets where I'd work on the same muscle group with an isolation exercise first, and then follow up with a compound exercise immediately after without resting in between sets. This should boost muscle growth in that targeted area.. and more muscles will lead to less fat!!.. hopefully :P

Doing the exercises, I realised more that my left leg and left arms are much weaker than my right sides and I need to focus and remember to work on them as hard. I left training feeling pretty tired, but not extremely over-exhausted. Might be a different story for Week 6 though when they add on heavier weights :P

Oh I took some caffeine before my workouts to perk me up and I think it helped me to focus better during training. Will try to do that now for my sessions now on..

Home Workouts
This week since Genesis Gym was closed Monday - Wednesday for the relocation, I worked out more on my own and went to the club gym on Monday, Wednesday and Saturday. While I exercise Lil Pumpkin plays in the club's kids room or the boy brings her to walk about in the neighbourhood.

The first two sessions I did weights based on the previous home workout plan, then on Friday I received my new home workout plan and followed that on Saturday: 

A1. Leg Press, 4 sets, 8 reps - 215 pounds {97.5kg}
A2. Walking Lunges, 4 sets, 16 on each leg - Body Weight
B1. Supinated Lat Pulldown, 4 sets, 8 reps - 62.5pounds {28.3kg}
B2. Seated Cable Row, 4 sets, 16 reps - 5 + 4 + 3kg
C. Front Bridge, 3 sets, 75sec

Again, these are like Pre-Exhaust Super Sets and the compound exercise really pushed me hard. I was almost dragging my feet for the Walking Lunges even though I didn't have to carry any weights while doing it, and you can see that I had to keep lowering my weights for the Seated Cable Row as the sets increased.. oops.

Sometimes it's hard to train properly at your own gym because there's not enough equipment to go around and some people like to rest too long at the machines in between sets. But I still prefer that to training at home as it's easier to carry the proper weights, and at least I'm more efficient to finish my workouts in an hour+ and not get so easily distracted to go watch tv, sit on the couch or play with the computer :P

Food Nutrition
Still not at the optimum level and that's probably why I'm not progressing towards my goals as fast as I want to as well. Good nutrition is an important part of leading a healthy lifestyle.

The boy and I went for a Japanese buffet at Kuishinbo on Sunday to celebrate our 149th monthiversary and check out their latest Okinawa/ Kyushu specials. I feel kinda guilty to go for buffets nowadays or to have big meals but the boy sent me this link on Cheat Day Strategies which helped a foodie like me on how to deal with buffets and holiday feasts haha.

It's a long read but basically,
1. Don't stress it - if you overexercise beforehand to want to compensate for the big meal, you'll tend to eat even more than usual.
2. Create a calorie buffet - reduce your meal frequency as much as you can or reduce your calorie intake in the meals leading up to the feast.
3. Protein priority - eat as much protein  and vegetables as you can first, then fats and carbs for taste.
4. Limit choices, but not amounts - eating that which you absolutely love and crave, while not going for everything available, can be a very effective strategy in regulating calorie intake without feeling deprived.

I left the buffet feeling pretty good that I didn't overeat until I felt like puking, but I still got to indulge in some delicious dishes and desserts :) And it made me even more motivated to go for my next gym session to work off those extra calories!!!

Thoughts for the week
The boy has told me that since I started training, I've been happier, less grouchy and overall more energetic. He likes this "new me" and I think he likes that we have more in common to talk about and I'm more interested in his hobby of body-building too heh.

I do feel that I lose my temper less and I have more sprite in my walk too.. but most of all, I'm really glad that this positive energy carries over to our family life and makes everyone feel more joyful. Our days are even busier than before, but at least it's a good kind of busy that brings our overall well-being up, instead of draining our life spirit away... 

Follow my Fitness Diary posts here or on Instagram {#AiFitnessDiary}.  

One-on-On Personal Training Updates:

The Beginning - First 4 Months
Girls Can Pull-Up Too!
Finally, I Have Visible Abs!
Holiday Workout - No Gym No Problem!
Lessons learnt from Being Injured
New 2 Months Challenge 
2 Months Challenge Results - Lowest Body Fat Composition Ever!  

Genesis Gym Personal Training Updates:
The Beginning - Signing Up for Personal Training

Week 1 - Getting the Right Form for Fitness

Week 2 - The Right Trainer Matters

Week 3 - Keeping Fit Needs Brain & Brawns
Week 4 - Reality Check
Week 5 - New Workout Programs, New Challenges
Week 6 - Program Progress Report 
Week 7 - Training with a Weak Back
Week 8 - Keep Calm & Gym On
Week 9 - Making Sense of Trap Lifts, TRX & Med Ball Slams
Week 10 - Workout Max Out
Week 11 - Rolling in the Deep
Week 12 - Program End Report
Week 13 - Start of Cycle 2
Weeks 14 to 16 - Slow & Steady
Weeks 17 to 20 - Milos Giant Sets
Weeks 21 to 24 - Cycle 2 Program End Report
Weeks 25 to 28 - German Volume Training & MetCon Workouts
Weeks 29 to 32 - What Doesn't Kill You
Weeks 33 to 36 -  Cycle 3 Program End Report
Personal Training - Results 1 Year Later 

Wendler's 5/3/1 Program to Reach Strength Targets
15% Body Fat Target Reached!
Good Bye Genesis Gym

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