Take it seriously!

As I told you in my last post, I am planning to take a step forward, to a completely new level and take my fitness really seriously again. I became friends with that Malaysian guy from gym I told you about and turns out we really do have a lot in common. We talked about fitness, training and lifestyle in general and when I was reading his messages I almost kinda freaked out – he basically said my thoughts and opinion word by word. Just the same I am always telling anybody when they ask me about my motivation and workouts. And we experianced a lot of similar situations – like when a friend wants to join us in gym, enthusiastically at the first time, but giving it up after about the third. It is just so good to have someone this.. likeminded, who is just as obsessed and crazy about these things as I am. There’s this saying: you gotta love the burn! And I do! I just love when it hurts, during the exercises and after, the next day. But when I tell people that they just say I am out of my mind – today my Danish friend actually told me I should see a psychiatrist, because that’s not normal. But I disagree, this is normal, this is good and keeps my going! The pain only shows that what I did was good, with a proper form and it’s working. That I can be proud of my work on the day before. Everybody should appreciate this feeling instead of complaining because it feels uncomfortable.

Okay, I’mma get to the point. So, since I decided to take it seriously I realized I’ll need a schedule for that. So right now we’re working on that schedule – fortunately he can help me a lot! Like we decided that I should start doing chest exercises as well, but I don’t really know about them, so he’ll just write me a detailed list about what I should do. Warmup and stretching included. I’m so lucky to have a friend like that! Anyway, at first I made a weekly plan: which part of the body is going to be trained on which days. It’s a bit different from that one I had back at home, because this gym is only open on weekdays, so I only go five times instead of six a week. But since I usually have dragon boat trainings on the weekend or go swimming/running, I think it’s not such a big problem. So this is how it looks like:

  • Monday: Cardio + Abs
  • Tuesday: Shoulders + Arms
  • Wednesday: Legs + Butt
  • Thursday: Chest + Back
  • Friday: Cardio + Abs
  • Weekends: Dragon boat / Swimming / Running / …

I just didn’t want to put shoulders and arms right before of after the weekend, because especially if we have dragon boat on both Saturday and Sunday, my muscles wouldn’t have enough time to recover – which they really do need after rowing, trust me, it can be pretty tough! Aaand I had to repeat something since I didn’t want to separate this pairs, Imageso I went with abs two times a week. It’s my favourite anyway, and it even could be done every second day, so it’s really necessary actually. And I can adjust the cardio depending on how exhausting the week prior was – flexible but still really effective. And I need that cardio as well, if I want my abs really showing again. I’m already grieving my boobs that have already started shrinking, but I guess that’s the price. And here in Asia nobody has boobs anyway, so I guess that won’t make such a difference here, haha. This is a picture of how my abs currently look like -actually I am not satisfied cause they looked soooo much better in July, so since I know they can be as shredded and toned – I won’t be happy till I reach at least that condition.

After the weekly plan I started writing lists about the exercises I usually do – even though I don’t always do all of them, but it’s still good to have those written down together that I know and worked for me. Today I managed to make two lists:

Legs + Butt

  • Barbell squats
  • Barbell/dumbell lunges
  • Leg press
  • Hip abduction
  • Hip adduction
  • Straight kneeling leg raises
  • Hip extension – straight leg
  • Hip extension – bend knee
  • Side leg raises (doggy)
  • Calf raises
  • Hamstring curl
  • Hip thrust with weights (aka Booty Bridge)
  • Single leg hip thrust
  • Single leg deadlift – bodyweight/dumbell

Shoulders + Arms

  • Alternating Arnold press
  • Seated dumbell press
  • Front dumbell raise
  • Lateral Raises
  • Upright dumbell rows
  • Single side cable lateral raise
  • Palms-in shoulder press
  • In and out bicep curls
  • Full supination concentrated curls
  • Static arm curls
  • Hammer curls
  • Cable curls
  • Tricep kickbacks
  • Tricep pushdowns (cable)
  • Lying tricep extension
  • Bench dips
  • Seated dumbell tricep extension

Sooo basically that’s it. On shoulder and arms day Jake told me I should do 3 sets of 10-12 reps of each part (shoulders + biceps + triceps) so I can burn fat and build muscle at the same time. And at least I can put together more variations and make working out even more interesting and not boring at all! Anyway, this week is kind of a pre-week before the real work, I’m working out properly but not on such a strict schedule – so we have more time to complete the schedule and make it perrrfect.

The other important part of living healthy is clean eating. It’s tough as I wrote last time, but fortunately I can manage to make it more interesting, healthy and delicious at the same time! I prepare snacks fot the day the night before – today I had a box of mangImageo, grapes and dragon fruit – it was so nice to snack on some healthy fresh fruits throughout the day. Actually, fruits are good but you have to be careful with them though! That’s really important since they have a lot of sugar – natural, but still. It’s only good if you need energy, like before a test or a workout – but definetely doesn no good in the evening or especially before going to sleep. So munch on fruits instead of cookies and chocolate, but don’t overdo it either!
 My breakfast is usually steel-cut oats, with peanut rice milk – and I always try to make it adding different stuff – almonds, cashew, banana or other fruits, which makes it a really filling and tasty start for the day ahead. Don’t forget, breakfast is the most important meal of the day which helps your metabolism start working and keeps you going in those first few crucially important hours!


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