In January of 2023, I was one of the many people who wanted to restart the gym grind after gaining a few pounds from the holiday and from the sedentary COVID life.
I previously went on a weight loss journey in 2021, where I went from 235lbs to 190lbs in roughly 7-8 months. I was actively tracking my macros, getting enough protein, and consistently going to the gym 4-5x a week.
When I reached my weight goal, graduated school, and finished long-distance (she finished her internship in CA finally!), I stopped my active lifestyle and began being sedentary again. Because of that, I gained back the weight and weighed in at roughly 225lbs as of January 2023.
I have now learned that my goals should never come to a finish, and that exercise and diet are a lifestyle that carries throughout your life and does not have a finish.
As of April 2024, being a little over 1 year since my gym journey, I now weigh 210lbs, losing 15lbs so far!
Now, I know some of you may say that's an awfully little amount to lose in over a year of training, but I want to find a balance between lifestyle and training - where I do not get burnt out and lose interest.
Despite not losing as much weight as I'd hoped, I did achieve a few things:
I am now able to bench 2-plates (225lbs)!
I can run 4 miles with under a 10-minute/mile pace!
I am hanging out with family and friends more than ever!
Last but not least, I am positively influencing the people around me to live a healthier and more active life!
Apart of my current progress, here is my workout plan:
Day 1: Push (Heavy)
Flat Barbell Bench Press - 5x5 @ 185lbs
Tricep Rope Pushdown - 3x10 @ 47lbs
Incline Dumbbell Bench Press - 3x10-12 @ 55lbs
Assisted Dip Machine - 3x10-12 @ 25lbs
High/Mid/Low Chest Cable Fly - 3x12 @ 22lbs each
Overhead Dumbbell Tricep Extension - 3x10 @ 45lbs
Chest Press Machine - 3x10 @ 100lbs
Day 2: Pull (Heavy)
Barbell Conventional Deadlift - 5x5 @ 225lbs
Barbell Bent-Over Rows - 3x10 @ 135lbs
Assisted Pull Up Machine - 3x10 @ 70lbs
Incline Dumbbell Bicep Curls - 3x15 @ 25lbs
Seated Cable Rows - 3x12 @ 100lbs
Preacher Bicep Curls - 3x12 @ 50lbs
Lat Pulldowns - 3x12 @ 100lbs
Straight Bar Cable Bicep Curls - 3x12 @ 30lbs
Day 3: Legs & Shoulders
Barbell Squat - 4x10 @ 155lbs
Barbell Overhead Press - 4x8 @ 85lbs
Seated Leg Press Machine - 3x25 @ 190lbs
Cable Lateral Raises - 3x10 @ 15lbs
Smith Machine Hip Thrust - 3x10 @ 200lbs
Cable Rear Delt Fly - 3x10 @ 25lbs
Leg Extension Machine - 3x10 @ 85lbs
Day 4: Push (Light)
Flat Barbell Bench Press - 4x10 @ 155lbs
Tricep Rope Pushdown - 3x12 @ 35lbs
Incline Dumbbell Bench Press - 3x12 @ 45lbs
Assisted Dip Machine - 3x12 @ 40lbs
High/Mid/Low Chest Cable Fly - 3x12 @ 17lbs each
Overhead Dumbbell Tricep Extension - 3x10 @ 45lbs
Chest Press Machine - 3x10 @ 100lbs
Day 5: Pull (Light)
Barbell Conventional Deadlift - 4x8 @ 185lbs
Barbell Bent-Over Rows - 3x12 @ 115lbs
Assisted Pull Up Machine - 3x12 @ 85lbs
Incline Dumbbell Bicep Curls - 3x15 @ 25lbs
Seated Cable Rows - 3x12 @ 100lbs
Preacher Bicep Curls - 3x12 @ 50lbs
Lat Pulldowns - 3x12 @ 85lbs
Straight Bar Cable Bicep Curls - 3x12 @ 25lbs
As of a month or two ago, I have started adding in running whenever I can. Minimum once a week I set time aside to run outside with my friend Steven, and my cousin Hao. I'm slowly trying to convince more people to join in, and hopefully they'll come with us consistently going forward!