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.