Originally published on Monday, 2 November 2015
It’s been over a year since I last wrote a blog about CF & Fitness.
What a year it has been too.
In October 2014 I was doing the following program:
Workout 1:
| Exercise | Weight (kg) | Sets | Reps |
| Incline dumbbell bench press | 12 | 4 | 8-12 |
| Chest press machine | 25 | 4 | 8-12 |
| Incline dumbbell fly | 10 | 4 | 8-12 |
| Overhead extension | 12 | 3 | 10-12 |
| Cable rope press down | 12.5 | 3 | 10-12 |
| Cable kickback | 2.5 | 3 | 10-12 |
Workout 2:
| Leg press | 50 | 6 | 8-12 |
| Leg extension | 30 | 2 | 8-12 |
| Leg curl | 30 | 2 | 8-12 |
| Dumbbell shoulder press | 10 | 3 | 8-12 |
Workout 3:
| Vertical traction | 35 | 4 | 8-12 |
| Dumbbell row | 10 | 4 | 8-12 |
| Underarm barbell row | 25 | 4 | 8-12 |
| Dumbbell row | 8 | 3 | 8-12 |
| Cable curls | 12.5 | 3 | 8-12 |
| Hammer curl | 6 | 3 | 8-12 |
In addition to this, I also did the cardio choice of rowing, cycling, jogging or swimming.
In 2015 I started working in a retirement home, where my physical activity level rose considerably.
Physical activity has gone from:
37 hours low activity job and 3 hours workout in the gym per week
to
25 hours of high activity job and 3 hours workout in the gym per week.
A BIG difference eh?
As a result of this, I’ve had to decrease the weights used in my workouts slightly and by October 2015 I noticed as I got used to my high physical activity job, I gained my strength in the gym back.
Family and friends have commented how bulky I’ve become as I gained strength over the last couple of years.
I’ve found it quite an achievement where I’m at now going from a life of no physical activity to not getting enough.