* * Sakura Haruka | Singapore Parenting and Lifestyle Blog * *: gym

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

*Note: This is not a paid review or advertorial. All opinions are my own.

Friday, September 1, 2017

Gym Review :: Dorsett Wanchai Hotel, Hong Kong

We're heading to Hong Kong tonight for a few days with my mum to celebrate her birthday this month and will be staying at Dorsett Mongkok Hotel.

We've stayed there a couple of times, even when it was previously known as Cosmo Hotel Mongkok, but I've never used the gym there since the last time we went was before I started training regularly... think was in 2014?? Anyway I know they have a 24-hr Fitness Studio but not much is written about it on the hotel website or any other review sites.

Longer & harder morning training today as I've got a proper program from B.. as opposed to the random do-whatever-I-want program I make for myself haha. Thank goodness for dedicated trainers who help me plan holiday workouts on short notice 🙌🏻🙌🏻🙌🏻🌸 #sakuraharuka #aifitnessdiary #ASHxHongKong #travelworkout #thankyou #hellofromhongkong #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 2, 2016 at 4:56pm PST

I thought I could get some info on it to give Superman more time to plan my holiday workout but guess he'll have to design my programme after I reach and check it out. Pretty short notice but not like he's not done it before haha..

Morning workout before we hit the streets of Kowloon to dampen those darn holiday fat gains 😂😂💪🏻🌸 #sakuraharuka #aifitnessdiary #trngwithb #ASHxHongKong #hellofromhongkong

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 1, 2016 at 4:56pm PST

If Dorsett Mongkok Hotel's gym is anything like their sister hotel, Dorsett Wanchai Hotel, that we stayed at in November 2016, I don't think there's a lot of strength training that can be done though.. don't think I can even train my pull-ups there haha.

Dorsett Wanchai Hotel's gym is more like a fitness room. It is located in one of the hotel room floors and is actually a hotel room converted into a small fitness studio. I reckon about 4-5 pax can fit in comfortably, at most.

Accessible 24-hours a day, you have to use your hotel key-card to enter. There's 1 multi-use exercise machine {20kg - 200kg} where you can do lats pull-down, cable row, shoulder press, hamstring curl etc., 1 bench, 1 stair-climber, and a set of dumb-bells {5lb - 35lb}. In the adjoining room, there's 2 treadmills.

The lack of gym equipment notwithstanding, I like that the fitness studio is air-conditioned, bright with big windows, very clean {daily house-keeping} and well-maintained. There's also a water cooler and towels provided. If you want, you can also take a shower {toiletries provided} after your workout in the en-suite toilet with a bathtub, but then again, you might as well head back to the privacy of your own hotel room to do that haha.

Superman helped me to plan a simple holiday training programme then and this was my morning workout with the heaviest weights I lifted:

A1. Pronated Lats Pull-down, 3-4 sets, 12 reps - 80kg
A2. Supinated Lats Pull-down, 3-4 sets, 15 reps - 80kg
B1. Back-Supported Seated Arnold Press, 3-4 sets, 12 reps - 20lb
B2. Back-Supported Seated Shoulder Press, 3-4 reps, 15 reps - 10lb
C1. Back-Supported Seated Supinated Bicep Curl, 3 sets, 20 reps - 20lb
C2. Back-Supported Seated Lateral Raise, 3 sets, 20 reps - 5lb
C3. Lying Triceps Extension, 3 sets, 20 reps - 10lb
D. Stair Climber, moderate intensity, 20 mins

The reps are higher as the available weights aren't that heavy. If I could, I was supposed to do something heavier then go to failure and drop weight if necessary, instead of doing an exercise with too light weights.

I reeeeeeeally don't like to "climb stairs" on the Stair Climber machine though as the suspension is so weird and ROM so small {I like to climb 2 steps at a time}.

鸡蛋仔 everyday!! 😋🌸 #sakuraharuka #ASHxHongKong #hkfood #fatdieme

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 3, 2016 at 12:41am PST

Anyway, anything is better than nothing and given my track record of putting on weight during my travels {and my love for yummilicious 鸡蛋仔!!!}.. a little daily exercise, even if just with body weight.. is very much needed hahaha.

☆ Gym Star Rating for Dorsett Wanchai Hotel, Hong Kong Gym ☆

Overall satisfaction: 3/5

Equipment: 2/5

Atmosphere: 4/5

Cleanliness: 4/5

Accessibility: 5/5

Staff availability: Nil

*****
Other Hong Kong travel posts:
Toys @ Tai Yuen Street Market {太原街}, Wan Chai
Bibbidi Bobbidi Boutique Princesss Makeover, Hong Kong Disneyland
Sparkling Family Christmas in HK Disneyland
What to Buy in Disneyland + My Shopping Haul
Tips for Bargain-hunting in Street Markets
Hong Kong Shopping Guide

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!

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

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

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

Friday, July 21, 2017

One-on-One Personal Training - Girls Can Pull-Up Too! | Operation 健康アップ

I think there's a common misconception that girls can't or don't have the strength to do pull-ups.. but that is totally not true!! Girls can pull-up too!

Yes, it is a fact that women have less muscle mass in their upper bodies {up to 40%} compared to guys, but with proper strength training and technique, we are fully capable and can be just as competent as guys in doing pull-ups..

In fact, regardless of muscle distribution, since girls tend to be lighter, pull-ups should be relatively easier for us because it is also a fact that the lower your body weight & the leaner you are, the easier the pull-up will be.

But of course, strength and technique matters..

Every time I share something about my pull-ups on my social media platforms as a way to note my progress, there are usually many positive comments and sometimes people are literally in awe...

It's not a humble brag, really, but I ponder, aww really? Thank you so much.. but it's nothing much to hype about really, because GIRLS CAN PULL-UP TOO!! I am not the only one!!

Anyway, I thought of consolidating my pull-ups progress thus far in one post since I recently made my personal record in 1) max bodyweight pull-up reps, and 2) max weighted chin-up rep *grin*

FYI, although as long as you can pull yourself up most people say that's a "pull-up", technically "pull-ups" refer to a pronated or overhand grip, "chin-ups" refer to a supinated or underhand grip. Pull-ups might be harder for most people as you'll have to use more back muscles {that are harder to activate} compared to chin-ups that uses more biceps and arms... but both are just as useful and both should be trained well.

Hopefully if you ever thought of doing a pull-up but never really tried because you thought "you can't do it", you will be inspired to actually get down and train for it after seeing how I've progressed the past 1.5 years in it to get to where I am now.

Realised I could do pull-ups again during my last workout when my PT randomly asked me to try between sets😁 Only 2-3 though {depending on grip} but I'm pretty stoked! Determined to train for them more so that I can get at least 10 - my last count when I did them years ago haha 💪🏻💪🏻🌸 #sakuraharuka #aifitnessdiary #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Feb 17, 2016 at 12:25am PST

In Feb 2016, while I was still training at Genesis Gym, Superman randomly asked if I could do a pull-up.

I knew I could as a kid when I was still swimming competitively, but I never bothered to do it once I stopped... so I honestly didn't know and was pleasantly surprised when I realised I could! #yayme

Today's #pullups progress: Managed to do more reps w/ 2kg weights from prev workout & I didn't drop weight for any of the sets! 🤗🤗 #smallwins 🌸 #sakuraharuka #aifitnessdiary #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Mar 23, 2016 at 6:12am PDT

Pull-ups / chin-ups are excellent full-body exercises and once Jen knew I could do pull-ups, he added them into my workouts.

I started doing the Fighter Pull-up program to improve on them.

"Until you're broken you don't know what you're made of. It gives you the ability to build yourself all over again, but stronger than ever." 🌸 #sakuraharuka #aifitnessdiary #sayitandbelieveit #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Apr 14, 2016 at 5:28am PDT

With pull-ups, one of the most important way to get better with them, is to just keep doing them. With the Fighter Pull-up program, I was literally doing them 4 out of 5 times I was training in a week and the volume got too high, unfortunately, and I injured my biceps.

It wasn't like the usual soreness or muscle aches.. but really felt like throbbing, debilitating pain that kept me awake at night sometimes. So much so that I had to take painkillers.

Anyway things got really bad until I had to stop doing pull-ups / chin-ups for a period of time as I wasn't recovering fast enough.

Some days it's not about health or building muscles. It's just therapy 😊💪🏻💪🏻💪🏻🌸 #sakuraharuka #aifitnessdiary #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Oct 27, 2016 at 4:09pm PDT

When I started again, I had to start slow and from a low weight again... and this time, I really tried to focus more on using my lats/ back muscles when pulling, instead of my bicep and arms by changing my grip {using more pronated grips} and grip width {going wider}.

When I started doing more pull-ups again around late Sep / Oct 2016, I was actually training more of my upper body because I had my first major back injury and my lower back was messed up.. so I couldn't do my usual deadlifts and squats.

Longer & harder morning training today as I've got a proper program from B.. as opposed to the random do-whatever-I-want program I make for myself haha. Thank goodness for dedicated trainers who help me plan holiday workouts on short notice 🙌🏻🙌🏻🙌🏻🌸 #sakuraharuka #aifitnessdiary #ASHxHongKong #travelworkout #thankyou #hellofromhongkong #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 2, 2016 at 4:56pm PST

Getting the right technique and motor skill for pull-ups is important, and that's why you have to keep practising it..

But you also have to train for the strength to pull yourself up so that's why I do accessory work like lats pull-down, rows and bicep curls to help me improve my pull-ups.

Really stoked I managed to push 130kg on the prowler today!! 😅💪🏻💪🏻💪🏻 The gym has always been my respite for many things. My home away from home. To me, it wasn't just a place to pump weights.. it was my sanctuary when life outside got overwhelming, a haven where I found a fitter/ stronger me, and a place where I met some of the sweetest and most loving people. I may not show it much during my time there {sorry for my b*tchy resting gym face!!}, but I do appreciate each person I met there that taught me something about health, something about strength, something about life, and something about love. As this chapter closes, and a new chapter in my fitness journey starts.. I can only count my blessings for the opportunity to have spent 1.5 years here & all the precious memories will stay with me forever 🙌🏻🙌🏻🙌🏻🌸 #sakuraharuka #aifitnessdiary #nevergoodatgoodbyes #newyear #newbeginnings #trngwithB

A post shared by Ai Sakura  (@aisakuraharuka) on Dec 30, 2016 at 9:54pm PST

Like I mentioned in the beginning, getting lean is also very important so I always did finishers after my workout.

Superman loved to give me prowler pushes haha as it is really good at aerobic conditioning {and also strength training for my legs too since I'm not doing much lower body work}... so most of the time, I had to push a heavy prowler for 20 mins...

Never belittle a simple exercise like climbing stairs, especially when you're wearing a weighted vest haha. Works up a sweat but safe on my knees & back 💪🏻💪🏻💪🏻 Simple "rest day" workout -> 6 x 13 flights of stairs {up only} wearing a 8kg vest... clocked 11min06s, much faster than I expected 😝🌸#sakuraharuka #aifitnessdiary #saturyay #trngwithb

A post shared by Ai Sakura  (@aisakuraharuka) on Jan 7, 2017 at 2:30am PST

When I left Genesis in Jan 2017, I started to climb stairs with weights instead of pushing prowlers to get my cardio work in.

It's terribly mundane and boring.. and very tiring too as sometimes I've to climb for up to 45 minutes, but I do feel that it helps with my overall weight loss and leg strength. I used to be really terrible at unilateral leg exercises but now I feel like I'm not that bad? haha..

I caught the Netflix bug so been binging on 13 Reasons Why, Riverdale and Sherlock w/ loads of other shows waiting on my list haha.. Started the new workout programmes this week with metcons but back's been acting up again 😒 so I think we're gonna cut back on those. Supposed to go do some light recovery workout on my own now but all I want to do is lie in bed and watch Netflix 🙊🙈 Super low workout mojo.. but we gotta what we gotta do, even when we don't feel like doing it #consistencyiskey 💪🏻 Looking through my trng pics/vids to try & get motivated.. this is when I managed to pull 15kg for my 1RM in Feb. Maybe I'll test again next week to see if I improved haha 🌸 #sakuraharuka #aifitnessdiary #trngwithb #letsgo

A post shared by Ai Sakura  (@aisakuraharuka) on Apr 28, 2017 at 9:52pm PDT

Superman is very cautious with my injuries and even up to now, I have not done a single barbell squat. Even with the deadlifts, I am increasing my weights per session extremely slowly or once I feel a tinge of backache, we stop immediately.

Most of my training still revolves around upper body work with a big focus on pull-ups, {seated} shoulder press and bench press.

In Feb 2017, I tested my weighted chin-up max for the first time and managed to hit 15kg {or maybe 16.5kg if you count the pin weight...}! It's been a long time since I tested my PR in anything so it was certainly a happy milestone.

After that, Superman gave me a target of 20kg to hit.

Haven't been doing bodyweight pull-ups during my programmes nowadays so my PT gave me "homework" to do 1 set of max reps at home whenever I can. Did it for the first time yest & managed to do 11.. actually thought I could have done 15, in 3 sets of 5 reps haha 😜 Will slowly work up to that.. and towards my first muscle-up 😬💪🏻💪🏻Update: PT reminded me tt when I first started doing PUs in Feb 2016, I could only do 3 💖🌸 #sakuraharuka #aifitnessdiary #trngwithb #smallwins

A post shared by Ai Sakura  (@aisakuraharuka) on Jun 25, 2017 at 2:54am PDT

Once you can do a pull-up, there are a few ways you can progress with it. You can train to do max reps.. or you can train to do max weight.. or you can also train to do max weighted reps.

For some time, most of my gym workouts involved weighted pull-ups / chin-ups so in June 2017, Superman gave me "homework" to do 1 set of max bodyweight pull-up reps at home whenever I could.

The first time I did it, I managed 11 reps which I thought was.. just ok haha. Superman was pretty surprised and pleased though as when I first started out, I could only do 3 reps. He really didn't expect me to do 11 reps of strict pull-ups.

So yup, 11 bodyweight pull-ups became my PR and baseline to improve upon.

Actually, I thought I could and was aiming for 15 reps.. That's why you can see in my video I rested after 5 reps; I know I can probably do 6-7 reps straight without resting but I wanted to bring it up in 3 sets of 5 reps heh.

New PR for weighted chin-ups yesterday: 20kg ✌🏻July's starting off pretty gd as I made some progress in my body weight & strength.. Although there are some new injuries in my back & knees, all still manageable so praise God for that 🙌🏻🙌🏻🙌🏻 Taking time to deload & rest more this weekend so hopefully next week I can work my usual load again 🌸 #sakuraharuka #aifitnessdiary #trngwithb #newpr #smallwins

A post shared by Ai Sakura  (@aisakuraharuka) on Jul 7, 2017 at 11:35pm PDT

In early July 2017, I tested my max weighted chin-up and managed to hit 20kg. Not bad considering that my right shoulder was aching and it was done in the evening after a hard day at work...

Most of the time as working adults, we do not get to train in the "optimum" environment or state, but we do what we gotta do, and train as best as we can to get the work done.

There are still improvements to be made, of course, and I'm aiming for 15 pull-up reps and 25kg weighted chin-up next. Hopefully both by the end of this year ❤

P.S. There are many resources online on how to train for a pull-up which you can refer to - How to Do Pull-Ups with Proper Form, The 4 Levels of Pull-Up Power, The Secret to Pull-Up Success and Bar Pull-Up Progression {video tutorial} are some I recommend if you don't even know how to do a single pull-up. Or... you can just hire my personal trainer, Superman, to coach you hahaha.. #notsponsoredplease

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!

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

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

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

Thursday, May 18, 2017

Gym Review :: Hard Rock Hotel Singapore @ RWS

Last weekend we had a family staycation at Festive Hotel, Resorts World Sentosa {RWS} to celebrate Lil Pumpkin's and the boy's birthday. And as per our usual practice, whenever we travel, even for short staycations, I made sure to check that there was a gym {or even a CrossFit box} that we could use to work out at as the boy and I need to keep up with our regular training somewhat.

No no.. it's not about being "hardcore" or "gym rats".. it's more about being consistent and making sure that as much as we eat hard and play hard, we still get to train hard too.

Anyway while I was searching for more information on Festive Hotel's gym, I realised something... there's usually heaps and heaps of hotel reviews and photos, but negligible, if any, proper reviews and photos on hotel gyms. Sometimes there might be a paragraph / photo or two.. but that's it. And that's pretty frustrating for people like me!! I want to know if there's a proper gym available for me to complete my programme! haha..

I mean ya, I understand.. gyms are not usually top of the list when reviewing hotels. Most people prefer to cover other amenities & facilities like restaurants, pools, kids room etc.

Previously if I wrote reviews about hotels or our accommodation I probably did not say more than two paragraphs on the gym too but I think I will start something new and review hotel gyms in detail based on our personal experience now since we tend to be going to gym almost daily during our stays, and I reckon it's useful for health-conscious tourists like us who like to work out during their travels too. I'd even rate them like I did for my Singapore Playgrounds series.

Sooo.. I'll start with our recent staycation gym, then go dig out some photos and memories of the other hotel gyms we've visited in the past.

Festive Hotel does not have a gym / fitness center of its own. Hotel guests, however, are able to use the gym at Hard Rock Hotel Singapore and it is accessible 24-hours a day by tapping in with your hotel key-card.

Hard Rock Hotel Singapore is less than 5 mins walk away from Festive Hotel by a covered walk-way, so even though the gym is not within Festive Hotel itself, it still is convenient for Festive Hotel's guests.

The gym is located at lobby level, just opposite the famous pool with a man-made sandy beach {accessible only for Hard Rock Hotel's guests} and next to the Kids Club {open to all RWS visitors at S$12/hr or 1-for-1 hour at S$12 for RWS invites members}.

Hard Rock Hotel Singapore's website describes the gym to have "contemporary interiors, state-of-the-art cardio and weight-training equipment" but to be honest, the boy and I found it to be rather disappointing considering that it is located within such a luxurious hotel in the renowned Resorts World Sentosa, and is shared by guests from FIVE RWS hotels - Hard Rock Hotel Singapore, Festive Hotel Equarius Hotel, Crockfords Tower and Hotel Michael. Yes, the other 4 hotels don't have their own gyms so everyone has to flock over to Hard Rock Hotel Singapore if they want to use a gym.

We expected it to be bigger, better-equipped and honestly, more well-maintained {like what Marriott has, perhaps?}. It's not like falling apart, but each time I used the lats pull-down machine and pulled the bar down.. I nearly fainted. It was so stinky!! (◞‸◟；)

I guess if you are just looking to get some cardio and stretching done, Hard Rock Hotel Singapore's gym is sufficient. But don't expect to do any proper barbell lifting or CrossFit WODS there haha..

The gym is only equipped with 3 exercise bikes, 1 elliptical cross trainer, 1 stair-climber, 3 treadmills, 2 benches, 1 leg press machine, 1 lats pull-down / row machine and a set of dumb-bells {2kg - 20kg}.

There isn't even any pull-up bar available! Superman passed me his weight belt & pin to take to my staycation so that I don't skip my heavy pull-up workout but unfortunately, I didn't get to use it even though I brought the heavy/ bulky pin along for my trip (⁎˃ᆺ˂) I went to the gym 4x during our 3D2N stay and did these 3 simple workouts {about 1 hr each},

Workout 1 with the heaviest weights I lifted:
A1. Flat Dumb-bell Bench Press, 4 sets, 8 reps - 20kg
A2. Single Dumb-bell Row, 4 sets, 8 reps - 18kg
B1. Flat Dumb-bell Bench Press, 8 sets, 12 reps - 16kg
B2. Lats Pull-down, 8 sets, 12 reps - 9kg

Workout 2 with the heaviest weights I lifted:
A1. Seated Shoulder Press, 5 sets, 3 reps - 18kg
A2. Skater Squat, 4 sets, 10 reps - 6kg {left} & 2kg {right}
B1. Seated Arnold Press, 4 sets, 15 reps - 12kg
B2. Dumb-bell Step Up , 4 sets, 15 reps - 6kg
C1. Bicep Curl {Supinated}, 3 sets, 15 reps - 6kg
C2. Lying Tricep Extension, 3 sets, 15 reps - 8kg

Workout 3 with the heaviest weights I lifted:
A. Lats Raise, 10 sets, 10 reps - 2kg
B. Skater Squat, 10 sets, 10 reps - 4kg

Hubby used it once with me when we checked it out for the first time on our first staycation night, then decided he'd rather drive back to use our own home gym the next day before work haha and since the third day was his birthday, he rested and didn't use the hotel gym either.

If the boy can't be bothered to use the gym when there's one right at our doorstep, I think it says a lot about the gym actually.... (¬д¬。)

Like I mentioned above, we expected more from Hard Rock Hotel Singapore's gym given its prestigious location and since it's supposed to cater to guests from 5 hotels, but although we found it slightly disappointing, it is still a decent gym since it is clean, air-conditioned, has a water dispenser & TV with limited cable channels, and isn't crowded at all in the early mornings and late nights.

Since it is conveniently located next to the Kids Club, parents with kids can also easily drop them off next-door under supervised care while you work out with a peace of mind #winning

And oh, if you come early enough in the morning, there's a basket of free fruits for you to pick from too. Do remember to bring your own towels though as none are provided.

☆ Gym Star Rating for Hard Rock Hotel Singapore Gym ☆

Overall satisfaction: 3/5

Equipment: 2/5

Atmosphere: 3.5/5

Cleanliness: 4/5

Accessibility: 5/5

Staff availability: Nil

*****

Other weekend getaway ideas:

Holiday Inn Resort, Batam Indonesia

Angsana Bintan Resort & Spa, Indonesia

Holiday Inn Bali Benoa, Indonesia

Hong Kong Disneyland

The Fullerton Hotel, Singapore

Singapore Marriott Tang Plaza Hotel

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!

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

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

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

Friday, April 28, 2017

One-on-One Personal Training - The Beginning | Operation 健康アップ

Been 4 months since I left Genesis Gym and started one-on-one personal training with Superman. In the last 4 months, I've lost the 5kg I gained during my HK trip where I went crazy over 鸡蛋仔 hehe and nearly 3% body fat #yay

But not only that, I've made improvements in my upper body strength and the last time I tested in February, I was able to pull at least 15kg for my 1 rep max weighted pull-up ( ᐛ )و Maybe even more now since I managed to pull 5x2 13kg pull-ups on Tuesday..

It's pretty amazing because I haven't been able to train as intensely as I did last year due to old... and new injuries {I had a freak fall in March which hurt my left wrist & temporarily dislocated my already weak knee so I couldn't work out on my right leg for a while}. Also, my job's workload has increased and traveling to/from the new gym takes a longer time so I can't train as often too.

The recent results really just reinforce the fact that for any fitness-related goal, not just for fat loss, what you do outside the gym matters as much as what you do in the gym. Since I can't train as hard in the gym now, Superman has been making sure that I focus more on my nutritional diet and sleep to maximise my post-workout recovery and gains.

Haven't been able to Back Squat coz of my back injury for months now but even when I was doing them, I don't think I was able to Pistol Squat for my left leg so I'm pretty happy I can do at least 2 now! #smallwins ✌🏻️Will try to work up to maybe 10??! 🌸 #sakuraharuka #aifitnessdiary #trngwithb

A post shared by Ai Sakura  (@aisakuraharuka) on Feb 11, 2017 at 4:14pm PST

Gym Workouts
I haven't been following any of the popular strength training programs like Wendler's 5/3/1 or StrongLifts 5x5. Basically, I've been doing what Boon used to call my "hospital programs" where I train mainly my upper body because I can't do much lower body or compound exercises like deadlift or squat due to my lower back injury.

Actually my back got better for a while around February and we started doing really light Hybrid Deadlifts.. but then I injured my knee and we had to stop that. Again ( ˃̣̣̥ω˂̣̣̥ )

When that happened I was pretty sad and frustrated as we just started getting back on track with my deadlifts and Superman was coaching me on a new stance {slightly wider, more Sumo-ish}, which I was just getting the hang of. Sigh. But then, sh*t happens and if there's anything I've learnt from the past few months of being injured.. it's that we mustn't give up and we can train around our injuries to come back fiercer, stronger, better.

Over the past 4 months, I think I've changed my workout programmes 2-3 times before I even completed one full cycle {8 sessions per workout programme} whenever I couldn't follow-through with most of the exercises due to my injuries that came back on and off.

Thank goodness Superman is patient, thoughtful and professional enough to make constant adjustments and design new programs that are customised to my needs at those moments. He could always take the easy way out and make me finish the programs even if they weren't helping me to maximise my full potential... but he didn't. #thankyou

In the latest programme that I just completed, I was doing a 2-day workout rotation where I trained 3 times a week with Superman, and once on my own in the club gym or climbed stairs.

Workout A with the latest weights I lifted:
A1. Semi-Supinated Chin Up, 5 sets, 5 reps - 12.75kg
A2. Romanian Deadlift, 5 sets, 8 reps - 51kg
B1. Wide Grip Pull Up, 5 sets, 2 reps - 2.75kg
B2. DB Low Incline Bench Press {Pronated}, 4 sets, 6 reps - 19.3kg
C1. Seated Cable Row, 4 sets, 12 reps - 27kg
C2. BB Flat Bench Press, 4 sets, 12 reps - 25kg
D1. Pronated Lat Pulldown, 8 sets, 8 reps - 28kg

Workout B with the latest weights I lifted:
A1. DB Seated Supported Shoulder Press, 5 sets, 5 reps - 17kg
A2. Elevated Skater Squat, 4 sets, 8 reps - Body weight
B1. BB Shoulder Press, 4 sets, 8 reps - 12.7kg
B2. Glute Hip Thrust, 4 sets, 15 reps - 35kg
C1. Incline DB Supinated Bicep Curl, 4 sets, 12 reps - 6.1kg
C2. Banded Lateral Raise, 4 sets, 12 reps - 2 red
D1. Lying DB Neutral Tricep Extension, 4 sets, 10 reps - 7.8kg
D2. Lying Rear Delt Raise, 4 sets, 12 reps - 3kg

Workout B {club} with the latest weights I lifted:
A1. DB Seated Supported Shoulder Press, 5 sets, 5 reps - 17.5kg
A2. Elevated Skater Squat, 4 sets, 15 reps - Body weight
B1. Seated Arnold Press, 4 sets, 11 reps - 12.5kg
B2. Hip Thrust, 4 sets, 12 reps - 60kg
C1. Inclined Dumbbell Neutral Bicep Curl, 4 sets, 12 reps - 7kg
C2. Dumbbell Lateral Raise, 4 sets, 14 reps - 5kg
D1. Lying Neutral Tricep Extension, 4 sets, 10 reps - 9kg
D2. Lying Rear Delt Raise, 4 sets, 12 reps, 5kg

Love snacking on Nuts but so easy to go overboard & over my daily calorie intake on them! 😱 Have to portion control & try to resist eating more than one small cup a day.. let me know your fave places to buy nuts in bulk! 💕 P.S. The little OCD in me loves seeing my food portions packed neatly in identical containers haha 🤗🌸 #sakuraharuka #aifitnessdiary #aifoodprep #trngwithb

A post shared by Ai Sakura  (@aisakuraharuka) on Feb 27, 2017 at 5:26am PST

Food Nutrition
Because I can't go as hard as I usually can in the gym, Superman has been anal about my food nutrition. Like, hardcore anal haha.. but of course, if I didn't believe in the process and want to work on this myself he can't make me do anything..

In Genesis Gym last time, although Jen checked every now and then that I kept to my recommended calorie intake, because I worked my butt off in the gym and still got results, he didn't keep that close an eye on my nutritional diet. I also thought that I was kinda ok in keeping to my recommended calorie intake most of the time too but boy oh boy... I know now that I must have been pretty off in eyeballing my portions and tracking calories haha.

Since training with Superman, I've made major changes to my food nutrition that has shocked even hubby hehe. For the past 4 months, I've been,

weighing my food with a scale {yes, I bring a cute Hello Kitty one around with me!}
paying more attention to food nutrition labels
meal-planning and meal-prepping every week
eating much more vegetables and fibre
tracking my calories on MyFitnessPal every day
hitting my protein count every day

I'm actually pretty proud of myself that I've managed to keep at it for the past few months *grins* Previously at Genesis, after a while, I'd kinda slack at my food tracking and meal-prepping as it was just too much effort haha.

Of course, there are days when I succumb to my inner foodie {usually happens 1-2x a week #oops} and eat ~~wayyy~~ over my daily calorie intake, but I dare say that I'm on track for 85-90% of the time.

It definitely helps when you have family support and a trainer that holds you accountable and checks to see what you're eating and what's your weight every freaking day. Yup, every day, Superman will ask me what's my weight and if it rises he'll then ask if I kept to my intake the day before haha.. there's no bluffing him!

Oh, I know I've mentioned before that we shouldn't be obsessed with the number on the scale, and I did ask Superman why I had to weigh myself daily. I mean, in Genesis I only weighed myself when it was measurement time. He explained that since it's not practical to measure my body fat composition daily, for now it's still useful to track body weight to regularly check that I'm losing fat and eating well as my body fat composition is still high-ish.

Anyway, I know for a fact that he actually "friends" some of his clients on MyFitnessPal to check that they are tracking their food and eating properly. I refuse to do that because there are times when I sneak in a little too much unhealthy treats or rely a little too much on protein bars and supplements to help me stay within my limits and hit my protein count, and he frowns upon that. I know that isn't ideal as well but sometimes as a busy mum who can't prep food daily and need a fast, healthy snack.. you gotta do what you gotta do.

Finishing up my current fitness programme this week ✌🏻 Been doing lower reps & more strength stuff which means more rest time which means a happier me somewhat haha.. 😜😜😜 Metcons sometimes {usually??} turn me into a somber, crazy tired b*tch 🙈🙊 Upper body getting stronger but since I haven't been doing much legs, my lower body strength is no where near where I was before my back injury. Good news is my back / knees are acting up less now so PT has planned more leg work yay! Deadlifts & squats back in the programme?? Getting pretty excited.. 🏋🏻‍♀️💕🌸 #sakuraharuka #aifitnessdiary #trngwithb #bringiton

A post shared by Ai Sakura  (@aisakuraharuka) on Apr 19, 2017 at 6:21pm PDT

Thoughts of the Weeks
Even though I've trained with Superman for 1.5 years at Genesis Gym, at first when I started one-on-one training with him... it still needed a bit getting used to. At Genesis Gym {sorry if I keep comparing to my time there, but that's where I got my first taste of personal training..}, it is the norm for the trainers not to be around all the time, especially if you've been training for some time and know how to get your own weights and keep to your tempo/ rest times etc. They are there to guide and support you during the exercises, but they will also move about in the gym and keep an eye on a few clients at a go too. Also, since they work as a team, at different points in time of your workout session, you will probably get coached by a few different trainers.

However, now with my one-on-one training, Superman is constantly there.. not in a freaky, stalkish way haha but like by my side to coach, look at my form, make sure I'm really keeping to my rest time, helping me to change the weights, reminding me to breathe and drink water etc.

Even outside the gym, he takes his job seriously and is also constantly there {or seems like it} to monitor my nutrition, quality of sleep and injury conditions.

This is how I imagined a personal trainer to be when I first thought of having one. For someone committed to living a healthy lifestyle and keeping fit, it is great to have such constant and strong support from an experienced trainer who is easily reachable to talk to you and act as your guide as you transform your body, lose fat and build muscle. Especially when you're still a "noob" in getting yourself lean and strong.

Of course sometimes it can be a tad stressful too, and we have butted head over certain training issues, especially over me doing CrossFit & my poor sleep schedule, but I respect his experience and knowledge and appreciate his concern on my training and well-being. As time passed by, I do feel more and more confident that I made the right decision to leave Genesis Gym and start my training with Superman as I believe under his guidance, I can reach my fitness goals more efficiently and effectively.

I'll definitely try to update on my training progress more often so please stay tuned!

P.S. I've been getting a number of enquiries over Superman's freelance PT services and rates. So glad that some of you are encouraged by my fitness journey and are keen to find out more! （＾ｖ＾） I'm happy to provide his contact for you to discuss it in detail with him so just drop me an email at sakuraharuka {at} live {dot} com. All the best in your own fitness journey too! ❤

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!

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