CF & Fitness: Part 2

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:

ExerciseWeight (kg)SetsReps
Incline dumbbell bench press1248-12
Chest press machine2548-12
Incline dumbbell fly1048-12
Overhead extension12310-12
Cable rope press down12.5310-12
Cable kickback2.5310-12

Workout 2:

Leg press5068-12
Leg extension3028-12
Leg curl3028-12
Dumbbell shoulder press1038-12

Workout 3:

Vertical traction3548-12
Dumbbell row1048-12
Underarm barbell row2548-12
Dumbbell row838-12
Cable curls12.538-12
Hammer curl638-12

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


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.

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