New fitness routine at the gym + I now weigh 72kg (wtf!)

by | Dec 22, 2013 | Fitness

That’s right ladies and gents. I now have a fitness routine that I’ll be doing every time I attend the gym, which will be around 3 – 4 days a week.

But before I get into that, I’d like to first mark my weight in this blog post.

Jonathan's weight on the 22/12/2013

I now weigh around 72kgs, which is kind of weird in my mind as I weighed 85kgs when I came back to the UK. I’ve somehow lost all of this weight and haven’t even noticed it, as I haven’t really been taking care of my fitness levels or body – as a matter of fact. I’m not sure if I should be celebrating or concerned. Either way, now that I know this I’m eating much more and I’m doing resistance training exercise. I’ve bought lots of healthy food with a great deal of proteins, vitamins and all that other jazz.

Another announcement is that I actually tried the rowing machines for a full 20 minutes:

Rowing machine calculations

It’s the first time I’ve ever used a rowing machine and this machine will now replace the running machine. Running is definitely cutting away at my muscles, so I’ve actually got to put a stop to that and start doing a great deal of resistance training exercises.

My routine?

  • 5 minute stretch
  • Rowing (fast tempo) x 20 minutes
  • Vertical Traction (25 kg – slow tempo) x 12 repetitions (3 sets)
  • Chest Press (25 kg – slow tempo) x 12 repetitions (3 sets)
  • Pulley (25 kg – slow tempo) x 12 repetitions (3 sets)
  • Incline Chest Press (25 kg – slow tempo) x 12 repetitions (3 sets)
  • Shoulder Press (10 kg – slow tempo) x 12 repetitions (3 sets)
  • Arm Curl (10 kg – slow tempo) x 12 repetitions (3 sets)
  • Leg Extension (25 kg – slow tempo) x 12 repetitions (3 sets)
  • Total Abdominal (30 kg – slow tempo) x 12 repetitions (3 sets)
  • Leg Press (40 kg – slow tempo) x 12 repetitions (3 sets)
  • Front Plank (for as long as possible)

The weights are a little low, but then again – I only weigh 72 kg and need to slowly adjust to bigger weights when I can adapt to that stage of weight lifting. I’ll be reviewing this on the 28th with one of the instructors who created this routine for me, as a way of rebuilding muscle that I may have lost when I lost the weight that I did lose.

I’m feeling quite confident that I can keep up with this and stick to it. Hopefully I’ll look somewhat different before I return to work and if not I’ll still be as committed as ever to build up muscle. That’s one of my goals for next year I guess.

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