Workout Logs
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Workout Logs

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exercise

Making tables on this platform is a menace! This entry is just me playing around the tables. As you know, I like making them in my free time because, obviously, I have no life. Well, these are actually my exercise logs. As I mentioned in this post, I started working out again after all these years of mastering the art of being a couch potato. Don't get me wrong, I'm still a world-renowned couch potato extraordinaire. But, now, I'm a couch potato who works out regularly.

*I highly recommend you read this on a web browser

Getting back to exercising is quite challenging at my ageπŸ¦•. The best way is to start slowly and proceed at your own pace, no pressure. I had shed off several pounds even before starting to work out to prevent any injuries by improving my diet alongside light stretches and yoga. I always cringe watching those weight-loss shows where severely obese participants are challenged to jump into intense workout sessions right away, while being yelled at right in their ear by so-called professionals. That's hardly the way to go about it.

I got back into exercising in December 2023 with the couch-potato approach.

December 2023

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

2

3

4

5

abs 10mπŸ”°

legs 13mπŸ”°

cardio 10mπŸ”°

6

cardio

15mπŸ”°

7

legs 16mπŸ”°

8

abs 9mπŸ”°

9

chest 4mπŸ”°

arms 10mπŸ”°

10

11

legs 15mπŸ”°

abs 8mπŸ”°

12

shoulder

& back 8mπŸ”°

13

chest 3mπŸ”°

arms 5mπŸ”°

cardio

30mπŸ”°

14

legs 10m πŸ”°

abs 5mπŸ”°

15

16

17

18

shoulder

& back 8 mπŸ”°

arms 10mπŸ”°

19

legs 13 minπŸ”°

abs 9 minπŸ”°

20

cardio

15mπŸ”°

21

22

legs 8mπŸ”°

legs 6m🌞

chest 3mπŸ”°

23

24

25

abs 8mπŸ”°

legs 15mπŸ”°

26

27

legs 16mπŸ”°

arms 9mπŸ”°

28

29

abs 8mπŸ”°

shoulder

& back 7mπŸ”°

30

cardio

10mπŸ”°

31

[m = minutes]

Emojis attached show the level of each exercise. πŸ”° means beginner level whereas 🌞is something like lower intermediate level. You can see all the activities are fairly short, but don't judge me. As I said, this is a couch-potato testing the waters. I didn't plan anything and just went with the flow. I used a few apps and YouTube videos to guide me through basic trainings.

It's worth mentioning that my main goal this time is to build muscle, build muscle, and build muscle. Of course, I want to lose fat (not necessary weight), but the main focus is m-u-s-c-l-e. Therefore, I wanted to get used to doing regular strength training, no matter how small the amount. The amount of work can be increased later. I don't want to do intense workouts that are beyond my capacity right from the beginning, only to end up hating the experience and burning out. That's counterproductive. At this stage, building the habit is more important. Do not pressure couch potatoes. They'll crumble.

In January, I was still getting used to regular workouts. Each session was getting slightly longer, and I started to incorporate more cardio and upper level exercises here and there as well. However, my workouts sessions are more or less random, without concrete plans. The progress was gradual but there. Well, it's the first month of the year, so I was just focusing on doing as much as I could.

January 2024

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1

2

legs 20m🌞

3

cardio

90mπŸ”°

4

abs 11m🌞

5

6

legs

13m🌞

7

8

9

cardio

40mπŸ”°

10

abs 8mπŸ”°

abs 10m🌞

chest 10mπŸ”°

11

12

arms 10mπŸ”°

abs 7mπŸ”°

13

14

15

cardio

12mπŸ”°

16

legs 20m🌞

shoulder &

back 7mπŸ”°

17

cardio

20mπŸ”°

18

abs 12m🌞

chest 3mπŸ”°

19

20

21

cardio

40mπŸ”°

22

legs 17m🌞

23

24

abs 14m🌞

25

26

legs 19m🌞

arms 10mπŸ”°

27

28

29

cardio

10mπŸ”°

30

abs 17m🌞

cardio

20mπŸ”°

31

cardio

50m🌞

In February, I was beginning to see a clearer vision of how to approach my workout plans. You can see more consistency in both my strength trainings and cardio exercises. I could see and feel more and more improvements in my body, which kept my motivation up. Also, the intensity was increased marginally. At this stage, I'd also built a list of my favorite go-to fitness YouTube channels, for which I'm beyond grateful. *blowing kisses*

February 2024

Mon

Tue

Wed

Thu

Fri

Sat

Sunγ€€γ€€γ€€

1

abs 15m🌞

2

3

4

cardio

35m🌞

5

abs 14m🌞

legs 14m🌞

6

cardio

80m🌞

7

legs 7mπŸ”°

shoulder

& back 7mπŸ”°

8

cardio

60m🌞

9

legs 17m🌞

abs 13m🌞

10

11

cardio

20m🌞

12

arms 10mπŸ”°

chest 4mπŸ”°

13

legs14m🌞

cardio

20mπŸ”°

14

cardio

60m🌞

15

abs-17m🌞

cardio

10mπŸ”°

16

cardio

70mπŸ”°

17

18

cardio

70mπŸ”°

19

arms--

shoulder--

20

cardio

50mπŸ”°

21

legs 18m😈

abs --

upper body --

22

cardio

60mπŸ”°

30m🌞

23

cardio

100m🌞

24

cardio

10mπŸ”°

25

cardio

50m🌞

26

abs 30m🌞

27

cardio

90m🌞

28

upper body

30m🌞

legs 24m😈

29

😈 is an upper intermediate level workout that I dared to try and deeply regretted after 30 seconds in and even more the next day when I couldn't move at all without sobbing in pain. Nope, too advanced for me. I'll stick to 🌞level for now.

My workout routine has been pretty much established now, as you can see below. I'll stick to this routine for the foreseeable future. Actually, I might take a whole week off to let the body recover and relax after a few months of consistent exercises. I'm a couch potato, remember? That's why I wholeheartedly apply the "less is more" approach to my workouts plans. This week has been quite stressful due to the heatwave that made me constantly toss and turn in bed at night. A week off would surely do me good, now that the heat is subsided. It's Holy Week next week anyway, why not take a break?

March 2024

Mon

Tue

Wed

Thu

Fri

Sat

Sunγ€€γ€€γ€€

1

abs 40m🌞

2

3

cardio

60m🌞

4

upper body

30m🌞

5

cardio

45m🌞

6

legs 30m🌞

7

cardio

40m🌞

8

abs 30m🌞

9

10

cardio

50m🌞

11

upper body

30m🌞

12

cardio

70m🌞

13

legs 30m🌞

14

cardio

60m🌞

15

abs 40m🌞

16

17

cardio

60mπŸ”°

18

upper body

40m🌞

19

cardio

50mπŸ”°

20

legs 30m🌞

21

cardio

40mπŸ”°

10m🌞

22

abs 30m🌞

23

24

cardio

planned

25

Holy

Week β†’

26

πŸ₯”

27

πŸ₯”

28

πŸ₯”

29

πŸ₯”

30

πŸ₯”

31

πŸ₯”

Just so you know, all these exercises are calisthenics done at home. They involve no equipment, just as I prefer. At least, I'd like to start that way. Of course, I mean to add dumbbells or resistance bands in the future when I need to increase the intensity. By the way, going to a gym has never been an option for a couch potato like me. It's more of a hassle than a help. Also, all these exercises are usually accompanied by 10 to 30 minutes warm-ups, stretches, cool-downs, massages, or posture training. However, I try to keep the whole session under 90 minutes.

Hope I can continue this routine so that I can ambush and torment you, my fellow journalers, with another exercise log in a few months. Let's say this is me holding myself accountable.

Happy Training!

(The adorable image was borrowed from this lovely book: The Couch Potato's Guide To Getting Fit)

βœ”Corrected

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