Gym Workouts
I decided to continue my regular personal training sessions at Genesis Gym on Tuesdays and Fridays since Mondays were pretty packed the last few times I went. Tuesday is rather crowded too but not as bad..
Trained under Superman and Farhan on Tuesday and started my new program! I usually can't finish my new programs within 2 hours on the first day {I take a long time to get used to the new exercises or try to understand what each exercise is about} but this time I managed to complete all the exercises and sets so yay. Oh and bumped into Enrique too since his team trains there so double yay.
The trainers took it easier on me since it was my first day back after my break. As with all the previous programs, there was the Barbell Deadlifts exercise and as the weights get heavier, I'm starting to fear it a little as I feel that my form is failing badly since my knees buckle in and my hands pull up unevenly. Superman said my lats are probably weak so I can't grip the bar in tight enough. Have to imagine that I'm trying to bend the bar in.
On Friday I trained under Justin and he said I'm sitting my butt down when I start so I'm using more of my quads like a squat, than my hamstrings. But when I try to not do that, my knees start to buckle in.. bleh.
The deadlift is a great all-body workout {I guess that's why it's used so often} and also serves as a way to train the mind to do things that are hard. As the deadlift gets heavy, you know how easy it is to just not pick up the weight. You have to want it and focus on getting it despite your body's fatigue. Mind over matter.
I've always thought that my mind's pretty weak as I lose focus quite easy. Shall have to try harder to train my deadlifts and in turn train my mind.
Anyway this is my latest gym workout plan with weights I'm using:
A1. Barbell Deadlift, 5 sets, 5 reps - 51kg
A2. Flat Dumb-bell Bench Press {Pronating}, 5 sets, 5 reps - 15kg
B1. Prowler Push, 4 sets, 40m - 47.5kg
B2. Dumb-bell Chest Supported Row to Chest {Neutral}, 4 sets, 12 reps - 9.5kg
B3. Lying Hamstring Curl {Toes Down}, 4 sets, 12 reps - 28lb
B4. Flat Dumb-bell Bench Press {Neutral}, 4 sets, 12 reps - 9.5kg
C. Front Bridge, 3 sets - 60sec + 75sec
Having the Prowler Push at the beginning of Superset B zaps my energy and leaves me panting hard.. which is made worst when I've to do the DB Chest Supported Row to Chest straight after that as I already feel like I can't breathe properly when doing that exercise since my chest is compressed on the bench.
By the time I reach my Set C I'm really drained. It's actually supposed to be Moving Front Bridge for 75sec but I'm too tired to do that so now I'm just trying to hang on for 75sec with the Front Bridge. Which is quite a tedious task already!!!
Home Workouts
I told Jen I wanted to work on my arms more this cycle so he helped me to plan a workout program for upper body and lower body days. When I first saw it, it seemed pretty confusing to me as I'm still not that familiar with the workout names and terms.. luckily Jen helped to bring me through the program.
I tried out the upper body home workout plan on Saturday:
A1. Seated Supported Dumb-bell Shoulder Press {Neutral}, 4 sets, 10 reps - 9kg
A2. Dumb-bell Chest Supported Row to Chest {Pronating}, 4 sets, 10 reps - 9kg
A3. Incline Lying Dumb-bell Triceps Extension, 4 sets, 10 reps - 5kg
A4. Dumb-bell Chest Supported Row to Chest Neutral, 4 sets, 10 reps - 9+8kg
A5. Flat Lying Dumb-bell Triceps Extension, 4 sets, 10 reps - 5 + 4kg
A6. Seated Supinated Dumb-bell Curl, 4 sets, 10 reps - 6 + 5kg
A7. Decline Lying Dumb-bell Triceps Extension, 4 sets, 10 reps - 5 + 4kg
A8. Seated Hammer Curl, 4 sets, 10 reps - 6 + 5kg
I thought Superset B in my gym workout program was pretty long... this Superset home program is even super-duper longer!!! It's not really that tiring {maybe I rested too long oops}, but it does get my muscles pumped and I've to lessen the weight for some exercises in the last 1-2 sets.
Haven't tried out the lower body workout yet but it doesn't seem that bad??
A. 45 Deg Back Extension, 4 sets, 10 reps
B1. Seated Hamstring Curl {Toes up}, 4 sets, 6 reps
B2. Seated Hamstring Curl {Toes up}, 4 sets 20 reps {to failure}
C. Rear Glute Raise, 4 sets, 15 reps
Food Nutrition
This week I was back to tracking my food on MyFitnessPal and since I'm back to work as per normal, it was same old same old. Oh I was at St Marc's Cafe and they don't have my fave croissant lunch set anymore!! Moving on to their toasted sandwich set which isn't too bad, but still I prefer my buttery croissants.
There's no difference to my macros or calorie intakes with the new program for now, although Jen indicted he might cut the calories intake later on.
Thoughts for the Week
Since it's the start of the new program, and we wanted to see if I gained any weight since I came back from my recent Shanghai trip, Jen took my measurements on Friday after my workout with Justin. Surprisingly, I lost 2kg and 3" off my waist despite not really working out and keeping up with my healthy eating plan since my last measurement at Week 12.
I guess the break did me good and I should have been elated that I still kinda kept on track {even though I also lost some lean mass.. probably muscles?} but I actually felt kinda blue. Earlier that night Justin told me that he was leaving the gym and that was my last session with him (╥_╥)
He had mentioned that he was going for a long break in December and I was already dreading that but now he's leaving for good so soon??? Oh man... I've stuck with the same doctor, hairstylist, facial therapist, tattoo artist etc. for years and was so glad that I found a personal trainer that I really liked and clicked with. And now he's leaving???!
Was quite emo throughout the session, especially when I was finding it hard to complete one of the sets and Justin was like, " even if you can't do it for yourself, just do it for me" since it was our last session together.. almost wanted to cry from exhaustion already and hearing such things made me tear a bit. Luckily I didn't burst the water pipes as it would really seem quite strange to have someone suddenly bawl at the gym and I think I would have just shocked everyone hah.
I didn't even get to say a proper good bye as he was rather busy when I was done with my measurements and I didn't want to disturb him ( ≧Д≦) Kinda regretting that I didn't get to know him better as a friend too but just wishing him all the best for the future #bighugs
Days at Genesis Gym will certainly be different for me now but we'll see how it goes.
Not sure if I'll write weekly updates on Cycle 2 of my personal training program as I'm not quite feeling it but if not, I'll probably write periodic updates of my progress on the blog and quick posts on Instagram and Facebook. At the end of 12 weeks, my goal is to reach at most 18% of body fat {currently at 21.7%} and to lose the rest of the 10kg of fat {currently lost 4-5kg} that I wanted to when I first signed up for personal training.
Follow my Fitness Diary posts here or on Instagram {#AiFitnessDiary}.
Week 4 - Reality Check
Week 5 - New Workout Programs, New Challenges
Week 6 - Program Progress Report
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!
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 3 - Keeping Fit Needs Brain & BrawnsThe Beginning - Signing Up for Personal Training
Week 4 - Reality Check
Week 5 - New Workout Programs, New Challenges
Week 6 - Program Progress Report
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
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
5 comments:
First time heard of people being emo in the gym! You're one of a kind lah. :p :p
I always count my calories. It helps me stay on track.
Way to go! I can see why you're tired by set C!
Hi, can share what you eat for breakfast? Thanks!
Wow! It sounds like you are building some serious muscle! Way to go! I bet you are proud. Have a great week.
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