It has been two months since I joined the gym. It has really been fun, familiar and yet reacquainting myself again to the machines, barbells, dumbbells and cardio machines. I felt stronger and healthier in the first month, and in the second month, I think I am beginning to look stronger and healthier too.
As a recap, in the first month, I did 120 minutes of cardio per week, split into three days of 20 minutes before the strength training and one day of sixty minutes cardio only. I followed this through in the second month as well.
For strength, I began the first month reacquainting my body to the machines and weight training; beginning with 5×10 for compound movements and 3×12 for isolation moves. I also focused on the rehab for the knee, which is still ongoing but not as bad as it was previously. In the second month, I moved to 4×12 for every exercise, with maybe one or two isolated exercises only.
For all workouts, I still spend 15 to 20 minutes at least, if not more, stretching.
The good news is that I have lost three kilograms since November: that would mean 1 kg during the EMS month; and 1 kg respectively in the two months I have joined the gym. I think that is a pretty good sustainable fat loss.
So what are my plans for February? I intend to begin this workout, but modify it somewhat, due to my schedule and my desire to practise yoga. So it is Mike Simone‘s Reconstruction Workout, for Men’s Fitness and the Human Fit Project.
Looking at the workout, it splits the week up as follows:
- Day 1: Chest / Back
- Day 2: Legs / Abs
- Day 3: Shoulder / Arms
- Day 4: Full Body
So firstly, I won’t be looking at it like I need to finish this in one week. I intend to intersperse these strength workouts above with a full day (60 mins) cardio or with yoga practise, so if I don’t get to finish the four days in one week (because one needs to have at least one day of rest in a week), I won’t be too fussed.
I still intend to do 20 mins cardio before each workout and I may still use the machines or cut out one or two exercises per workout due to time constraints. I’ll keep uol updated as to my progress!
How have your fitness plans progressed this year?