Fitness Update: Three Weeks Of Success And Failure

Introducing a personal fitness update: three weeks of success and failure. A few weeks back, I posted an article titled ‘Bounce Back Into Training With This Simple Core Workout Routine‘ where I discussed how to jumpstart your exercise regime. I also explained how out of shape I am, and that I’m committed to getting back on track with my health goals. Today, I’d like to take that initiative one step further. I’d like to be transparent with my health wins and losses. We all stumble, and I’m no different.

Luckily, the only failures I’ve had in the health department these past few weeks were out of my hands. You see, I got deathly ill on Sunday afternoon, just three short days after restarting my fitness journey. Initially, it wasn’t that bad, but by Monday I was toast. Nothing I did helped, so I laid in bed, resting and drinking water, for days. I honestly didn’t workout again until two days ago, on March 21st. What I’m telling you is that I failed miserably. I didn’t maintain consistency in my workouts, but it happens. What matters is that for the past few days, I’ve crushed everything from my fitness to the website. The truth is I still have a cough, but I finally have the energy to fight back, and so I am.

I’m telling you all of this to present my weaknesses. To illustrate that we all slip sometimes, even when we’re trying to do the right thing. You’re going to have bad days, bad weeks and bad months even, but keep getting back up. Keep fighting.

With that said, here is my current success, I managed to do this routine for the past couple of days:

Superset (x3 sets):

  • Pushups: (1) set of (15) reps (I focused on keeping my core tight throughout each rep)
  • Crunches: (1) set of (15) reps (I made sure to perform a nice ‘squeeze’ at the height of each crunch)
  • Wide-grip pull-ups: (1) set of (15) reps @ 70 pounds (I’m currently using a lat pulldown machine to increase my strength before doing bodyweight pull-ups)

*Notes:
1. Repeated each superset (3) times for a total of (3) sets
2. Performed each rep slowly and steadily
3. Focused on my form and core muscles

Prior to beginning this short workout I did a 5-minute stretch. Nothing crazy, just something to get the blood pumping and muscles relaxed. After finishing the routine, I decided it would be a good idea to do a bit of lifting. Starting with a simple chest exercise on Monday, I managed to do the following:

Bench Press:

  • (1) set of (30) reps @ 45 pounds
  • (1) set of (30) reps @ 65 pounds
  • (1) set of (20) reps @ 65 pounds

Then, on Tuesday, I repeated this process with biceps and triceps:

Alternating Dumbbell Curls/Dumbbell Tricep Extensions (Superset):

  • (1) set of (30) reps @ 10 pounds (each arm) / (1) set of (30) reps @ 20 pounds
  • (1) set of (30) reps @ 15 pounds (each arm) / (1) set of (30) reps @ 30 pounds
  • (1) set of (15) reps @ 20 pounds (each arm) / (1) set of (30) reps @ 40 pounds

Following these exercises on both days, I kicked my shoes off and meditated for (10-15) minutes. This practice, even though its only been two days, has had a huge impact on both my energy and my moral. I highly recommend clearing your thoughts periodically as you make changes in your life, it will work wonders, I promise. By the way, the reason I started lifting (lightly with high reps) is because I want my body to start getting used to the idea. That way, when I start lifting heavy again, I won’t burn myself out.

Thanks for stopping by. My workouts are going well again, and I intend to start posting ‘MyHealth’ content a bit more frequently. At the moment, my plan is to publish something every couple of weeks related to diet, fitness, cardio, weight training, stretching, yoga, and more!

Let me know what you think in the comments below, otherwise, I’ll see you soon!

By | 2017-03-23T11:32:04+00:00 Thursday, March 23rd, 2017 - 10:27 AM|Fitness, Meditation, MyHealth, Recent Posts|0 Comments

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