Monday, November 30, 2015

Milos Giant Sets | Operation 健康アップ Weeks 17 - 20

Oh wow I'm about 2/3 done with Cycle 2 of Operation 健康アップ!! The past 4 weeks have been pretty fun with my new Giant Sets program. It's probably my fave program so far and I'm being serious, not joking or being sarcastic (๑☆‿ ☆#)ᕗ

Gym Workouts
Stuck with my usual schedule of going in on Tuesdays and Fridays mostly. Regular trainers I work with now are Farhan, Superman and Mark?.

From beginning of November, I started on a Giant Sets program. Giant sets usually consist of three or more exercises to train same body part without resting. My program doesn't just train one body part... rather, my 10 {!!} exercises train my whole body. I think Jen planned it for overall fat loss for me.

Farhan told me that this bodybuilder, Milos Sarcev, constructed routines made up only of giant sets to train so giant sets are also named after him. Something like that :P

If I was training at a commercial gym, I think doing a giant set would be a logistical nightmare. Firstly, I have to set up all 10 stations before I start which takes about 10-15 minutes and keeping the weights after training takes about that too. Then, during the workout I have to jump from station to station within ideally 10s as that's my rest-time between each exercise. Most of the time at Genesis Gym, I don't have to wait for any station {sometimes for the Sled} or worry about somebody taking away my weights {only happened a few times accidentally} but I don't think the workout would be that smooth or efficient at crowded commercial gyms. 

I like giant sets as it's like doing circuit training.. and I like doing circuit training. Used to do that a lot with my friends when training on land for our swimming. Fun times. Also, in my current giant set workout, I don't have any deadlifts which I kinda dislike or exercises which need me to bend my knees too much.

This is my latest gym workout plan {repeat for 4 sets} with weights I'm using:

A1. Seated Supported Dumb-bell Shoulder Press {Neutral}, 10 reps - 11.5 + 12kg
A2. Dumb-bells Chest Supported Row to Chest {Neutral}, 10 reps - 12.5kg
A3. Backward Sled Drag, 40m - 120kg
A4. Forward Sled Drag, 40m - 115kg
A5. Dumb-bell Step-Up, 30s each leg - 18kg
A6. Double Battling Ropess, 60s
A7. Alternating Toe Touches, 60s - 1kg
A8. Front Bridge, 60s - 6kg
A9. 45 Deg Back Extension, 10 reps - 10kg
A10. Dumb-bell Halo, 60s - 8kg

The whole workout takes me around 2 - 2.5hrs. Progress with the Shoulder Press has been pretty slow but I'm pretty happy with myself that my Supported Row to Chest exercise is better and I don't feel so breathless when doing it, and that I can drag at least double my body weight for the Sled Drags *grins*

The Sled Drags are not hard, but they are the most tedious. There are times when I do feel like giving up but I pretend that I'm actually pulling a sled on the snow-covered Himalayas mountain {on my travel bucket-list, and I blame Alwyn for posting so many pics of that!} or keep thinking about the crappy food that I need to burn to keep me going. It's not just about crawling along to finish the exercise; but also doing it as fast as I can to reaaaaaallly get my heart pumping

Sled Drags make me so breathless and feel like puking sometimes. It's funny {ok, not so funny during my workouts} that my trainers have set-up a bin near me just in case haha. Luckily I haven't hard to use it {yet??}. I think I get the pukish feeling because I have a Quest bar just about an hour before working out too. Maybe I'm eating too close to my sessions and should have something lighter.

Dumb-bell Step-Up after that is horrible too since my grip is so bad but usually if I can get through exercises A3-5, the rest of the workout isn't that bad. Last Friday I learnt some new exercises to strengthen my grip from Farhan. Will try to do them on days I don't train or after my home workouts.

Home Workouts
Been doing my previous split upper and lower body workout programs these 4 weeks too since Jen said to do about 8 sessions on each. I haven't been as consistent to go in twice a week on Wednesdays and Sundays due to various reasons {and laziness} but I'd try to go at least once.

Really not much progression on the weights as I've been feeling too nua to work out on my own and my club gym doesn't have the small bars to add little weights. So bad I know (●→‿ฺ←●)This is my latest upper body home workout plan with weights I'm using:

A1. Seated Supported Dumb-bell Shoulder Press {Neutral}, 4 sets, 10 reps - 10kg
A2. Dumb-bell Chest Supported Row to Chest {Pronating}, 4 sets, 10 reps - 10kg
A3. Incline Lying Dumb-bell Triceps Extension, 4 sets, 10 reps - 6kg
A4. Dumb-bell Chest Supported Row to Chest Neutral, 4 sets, 10 reps - 10kg
A5. Flat Lying Dumb-bell Triceps Extension, 4 sets, 10 reps - 6kg
A6. Seated Supinated Dumb-bell Curl, 4 sets, 10 reps - 6kg
A7. Decline Lying Dumb-bell Triceps Extension, 4 sets, 10 reps - 6kg
A8. Seated Hammer Curl, 4 sets, 10 reps - 6kg

And the lower body workout plan:

A. Half Squats Push, 4 sets, 30 reps - 6kg
B1. Seated Leg Press, 4 sets, 6 reps - 170lb {77.5kg}
B2. Seated Leg Press, 4 sets 20 reps {to failure} - 170lb {77.5kg}
C. Rear Glute Raise, 4 sets, 15 reps - 75lb {35kg}

I'll get a new home workout program this week onward. Last 4 weeks to reach my end goals!!!

Food Nutrition
Just before we left for our Bangkok trip, I went in for a session at Genesis Gym and since it was the halfway mark of my cycle, I was supposed to take my measurements. Jen wasn't in that day though but Coach Jon was.

Overall, I lost another 1% body fat and just 0.4 inch from my last measurement in Week 13. At 20% body fat, my progress of losing fat is definitely not as fast as before and I wonder if I can reach one of my goals of 17-18%. We're going to take another measurement this week to see if I'm on track but honestly I don't think there would be much difference from the last measurement.

If I were to rate it, I think I'm putting in 85% effort in my workouts and only about 60% in my healthy eating diet. Really kinda half-f**ked in my food nutrition. I mean, I'm more conscious about eating even more protein, fresh veg. fruits and staying within my daily calories intake but my will-power against my fave desserts and drinks like Ice Vietnam Coffee {lotsa condensed milk} or Starbucks Frapp is barely there, especially when I'm around others eating/drinking them. 

After my last measurement Coach Jon even chided me for my poor eating habits and said I can do better!!! I know!! We can't out-exercise a bad diet and if I'm not putting in as much effort in my food nutrition, no matter how hard I work out it will come to naught. I hate to give excuses so I won't.

All I can say is - I will try my best for the rest of the cycle and next year when I've a bit more time on my hands, I will make sure that I meal-plan and meal-prep ahead for the week.  

Couple push-ups with the boy during our Bangkok vacay!! hehe... If the video above isn't working, watch it on my YouTube channel here.

Thoughts of the Weeks
Since I've been working out for the past 5 months or so regularly, it's part of my routine and habit now. It was tough getting my body moving at first but now if I don't do so for a few days, I feel rather uneasy. So even during holidays, I'd join the boy to exercise either with Tabata high intensity interval training {HIIT} workouts in our room, or I'd head down to the hotel gym for a small workout.

I think the greatest reward from actually starting Operation 健康アップ is that I now know how to take care of myself better, and I'm actually applying that same knowledge {to some extent, can do better!} to my life and the people I love surrounding me.

If you've met me in real-life or seen my photos recently, you'd have probably seen a physical transformation but this transformation is not just for short-term body aesthetics, but a transformation for life. There's still much more to do and further to go.

It's not all crazy workouts or hardcore dieting, and it's really doable for anyone that puts their mind to it. The hardest part is really just to get started so go small and make small efforts daily. By doing so, you're already lapping everybody on the couch.

I'm not doing my best in my food nutrition bit but that doesn't mean I'm giving up on that part entirely. My point is, even if you feel like you are failing in whatever progress goals you made, don't feel discouraged. Just keep going, even in small steps.

I like this analogy I read a while back - if you drop your iPhone and the screen cracks, are you going to keep smashing it until it is entirely broken? No, right??! So don't keep beating your body up just because you skipped a workout or ate a crazy meal and spoilt your diet plans.

Stay tuned to my fitness journey and hope whoever is reading will be inspired to get fit and live healthier too (´ω`★)


Beautiful Chaos said...

This is really a good read, something different from the usual mummy blogposts. Being fit is all about perseverance and determination, which means it's all in the mind. If your mind is strong, more than often you would be able to succeed in reaching your fitness target. I see you have come quite far and reaching your target soon. Jiayou!! Gambate! :)

*(Nice toned figure by the way!) :)

Vivien ( Beautiful Chaos )

Susan said...

All the best for the fitness goals you've set for yourself! And the transformation can really be seen. All your hard work and discipline is paying off.

May said...

Firstly, I can't spend 2 hours in a gym. Secondly, I can't resist eating good fatty food! If I worked two hours in a gym, i will be so sad that I have to only eat salad after. Discipline is key and you've got it.

Hello, Mrs Tan said...

OMG you're super strong lah Ai! I usually lift like... 2kg weights at home HAHAHA and I get so tired and sore the next day and you're lifting like 6 to 10kg!!

Good luck in your workout, can't wait to see you attempting more exciting exercises!

Phoebe said...

Really admire your determination to keep this going. I love the video that was taken and Lil Pumpkin really capture it so well! I can foresee she joining in and all of you exercising together! :)

lady J said...

I admire your determination! I don't know how you do it.. I just feel so tired after work and going back home to Bubba! Can you send me some of your positive vibes so I can get off my butt? :)

Theresa Mahoney said...

I start to feel off when I miss a workout as well. I go on Tuesdays and Thursdays and missed last week because of Thanksgiving here in the US. It really put a damper on my mood. Now, I have to work extra hard tomorrow to make up for what I lost out on last week.

It sounds like your are steadily making progress! Keep up the good work, Ai!

An Apel a Day said...

You are one strong girl. You sure are building muscle and losing fat.

Unknown said...

I like your iPhone analogy. To achieve a body fat of below 20% is almost insane but you did it. Reading your series of exercise posts really convinced me that I should start getting more active so I can build up my stamina too. Thanks for being such a great inspiration!

Unknown said...

Well done for getting this far. Those are some serious workout routines. I on the other hand, are better at eating well but I'm unwilling to work out that hard. I'm typing this lying down while a body therapist is massaging my thigh with a vela body sculping machine. Haha!

mail4rosey said...

That is a long workout! I admire your stamina. :) You're right too, we can't out exercise a bad diet. Words to live by (and I'm always trying). :)

Stacy said...

I'm impressed. :)

Indah Nuria Savitri said...

I can't stop admiring your determination and spirit are such an inspiration. If only I could do half of it, I'll be good :)