My Complete Fitness Blog
(work in progress)
Warning: Just because my results works on me perfectly, it doesn't sincerely mean that it works on everybody, it may not work exactly the same as mine on everybody, as the others are different, exactly like Thulani said "Their Fitness level determine on how much food your body requires, everybody is different depending on their lifestyle, religious beliefs and what their goals are. Some people may have some allergies on some foods like nuts, fish, etc". I totally agree with him 100% without absolute doubt and I won't be personally responsible if anyone gets injured or any health problems from imitating my results shown on my blog without consulting with their GP or personal trainer first.
Before, anyone can start reading my Fitness blog, I just want to say that I didn’t mean to about putting people to shame, I just love Fitness so much like the same way with Retrocomputing, as in my most favourite combination: Fitness & Technology.
I don't drink coffee, energy drinks, alcohol except only special occasions such
as Birthdays, Christmas, New Year's Day, etc plus I don't smoke as well, I'm a
bit night owl person especially my sleeping pattern varies between 1 hr and up
to 5hrs sleep a day, or more if I'm lucky, even sometimes no sleep at all!
The thing with me is that I like things to be very simple and efficiently as
possible - EASY WAY (Too Easy), as
my style / way of life to everything I like doing / carrying 2 or more things at
ONCE for instance at my workplace in Ambient section, I condensed 4 pallets into
2 pallets, sometimes 6 pallets into 4 pallets or 2-3 cages into 1 cage first from downstairs warehouse before sending up 3
cages (out of between 5-16 cages depending on the day) or 2 pallets including
both D-pallets and bulk pallets in both lifts to work them on the shopfloor at a
time. Even I tidy (carded) each section that I'm working in while putting stock
out from the cage or pallet at the same time without using a huge cardboard box
blocking the way and just bale the empty boxes from each cage or pallet that I've worked
until all 3 backstock cages or 2 backstock pallets worked to send down, then send up next 3 cages or 2 pallets at a time and
repeat until at the end, I just condensing all the backstock cages and pallets as well breaking down empty cages, getting rid of empty pallets, enjoying peace and quiet, thinking what to do next afterwards all at the same time in downstairs warehouse while some of the other work colleages are wasting time arguing about who wants to the use the lift first / causing obstruction in front of the lift, blocking each other way in upstairs warehouse and so on - that's how I roll: EASY WAY.
At home, while catching up TV soaps in my room, I'm on computer reseaching on the Internet, all thanks to Sky Broadband Superfast package with 74MB Download / 20MB Upload speeds using Sky Broadband Hub while still currently being Sky customer since 19/04/2007 (15 years) as well using other computers for experimenting / analysising, sometimes transferring data between computers while I'm eating all at the same time, same with doing ironing, I catch up with all my TV soaps recorded earlier on my Sky Q Mini box simultaneously.
Likewise, same with the gym like using weight plates whilst cycling during Roxana's Cycle class or doing hand movements especially very fast rapidly tapping movements whilst cycling during Thulani's Cycle class, loving it so much instead of doing one by one at a time which is very time consuming and I hated that so much hence wearing 2 watches simultaneously as part of my 2 for the price of 1 / Mr 2 in 1 gimmick while trying my best to be precise with paying attention to detail, working extremely hard especially having so much energy, as well being conscientious person who likes planning ahead, being prepared for anything in advance as well doing anything and won’t stop until I get the job done including workouts with so much effort, sweat, time, focus, determination, perseverance, consistency and so on.
At
the same time,
I’m trying my best to catch up from what I’ve left off back in
May 2013, after I've become Physique Of The Week Live! 2013 Fitness Personality of The Day Winner! That was the last time I was in the gym
after competing in the last Fitness Modeling competition and since then,
I've stopped completely
thanks to my mum before moving from West Hampstead to Colindale on 30th
Apr 2019, forgetting everything that I used to do previously in
2012, missing my special moment when I was featured in Brent & Kilburn Times as well archive footage of me as Male Fitness Model featured in The Big Reunion S2.E3 • Episode #2.3 (2014) - mark at 12:21-12:25 after winning 3 medals including Miami Pro 2012 Mr. Personality Champion in Miami Pro European Championships at Excel Centre - you'll see me from marks 1:15-1:18 and 1:21-1:30 as well missing out
the buzz from competing so much especially from 1st time competing in Miami Pro 2012 event which you'll see me waving Ghana flag in marks 2:16-2:23, 2:26-2:35 and getting spray tanned in backstage at 7:19 after attending Miami Pro fitness model training camp - see me at the end in group photo, video blogs, everything and has gone fat during the years.
Didn't have a
clue, faintest idea of what I'm doing or where to start, completely out of my
depth before joining any gym. Originally, I meant to attend
Roxana's 7am Bootcamp Fitness class after joining
PureGym London Colindale onThurs 7th July 2022, but I'm still unsure about
deciding which gym to join out of the other gyms in my area, needing more time
to figure out which gym is more better for me until I've remembered about Denisa mentioning that I'll get a discount 2 years ago after I've pucrhased Dell XPS 8940 which I didn't know at the time, so I've checked this time and she was right, having a selection of gym discounts. From there, I've got a decision to make either The Gym or PureGym?
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That Get an ongoing 10% discount to Plus after your first month sounds very interesting while comparing the 2 gym memberships. At the time, it was £10 joining fee with no special offer in PureGym web site.
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In the end, after comparing 2 gyms, I've choose PureGym with no joining fee and start my gym membership online immediately on Thursday 14th July 2022 paying £20.99 - the same price as Core membership for the 1st month, then £24.29 a month after that for the Plus membership out of the 3 memberships - not bad especially with the extra Bolt-Ons, receiving my "Welcome to PureGym - Membership Confirmation" email around 6:34am.
Before joining PureGym, my weight was 99.4kg with bodyfat of 23.9% around 10:01am using Tanita InnerScan Body Composition Monitor BC-543. From the moment that I've joined PureGym on the same day, arriving very late around 12:09pm, missing out both Roxana's 7am Bootcamp & 9am Legs, Bums & Tums Fitness classes, instead of jumping straight to the Free weights area and putting extra unnecessary stress on my body especially the joints by carrying extra bodyfat while building up / bulking up muscle mass, I've decided to go the longer route by starting from scratch - Stage 1: Reducing some of my weight / bodyfat.
To do that, I thought the quickest way of getting myself back to 2013 shape with reducing weight without lack of motivation or losing focus on completing my first goal while building up my confidence slowly all at the same time from scratch by booking (up to maximum of 8 classes or inductions in total) using my PureGym Plus membership and attending so many Fitness classes as possible everyday with determination started from both Wayne's 12:30pm Cycle & 1:15pm Legs, Bums & Tums Fitness classes while having free unlimited YANGA Sports water part of my Plus membership especially Multi Fruit version with No 3 strong shake option. Class after class so that I can work out in various exercises as well doing a bit of cardio and meeting new people at the same time - 3 for the price of 1, lol Plus time flies very quickly while improving my Fitness levels by doing back to back classes.
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| YANGA Sports water machine screen shots | ||
Sometimes I do 2 - 4 Fitness classes + workout session per day depending on the day while having fixed 40hrs a week work schedule with 3 days off permanently as follows:
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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12:19-22:19 |
12:19-22:19 |
Day Off |
Day Off |
12:19-22:19 |
Day Off |
12:16-22:16 |
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After attending both afternoon classes, my weight has reduced to 97.9kg with 24.0 body fat, I couldn't get enough with Fitness classes, so I end up going to the gym twice in 1 day for attending both 6pm Pump & 7pm Cycle Fitness classes. After 2 gym visits on my 1st day after joining the gym, my weight has reduced to 97.6kg with 23.6% body fat on the same day around 9:26pm which I use this weight of 97.6kg as my starting weight guide / progress. While I was very impressed with the results especially my weight dropping down quite rapidly, I'm becoming more and more addicted with going to the gym, deciding to book more Fitness classes as well Get Started Induction for getting to know more about PureGym while learning the basics including learning how to Squat from Roxana.
Since PureGym is roughly 15mins walk away from my mum's house, I still have to wake up exactly 05:20am to make breakfast for something to eat, taking a shower, getting changed, and leaving the house between 06:30am and 06:40am the latest to reach at the gym, getting changed into gym gear as well putting my stuff in the locker, refilling my bottle with YANGA Sports water before attending in any 7am Fitness classes on the dot.
But before going to the gym, I make sure
that I'm wearing two watches (Casio
AE-1000W-1A2VEF &
Honor Watch Magic TLS-B19) as well carrying my
Huawei Honor View 20 phone and
JBL T500BT Black when leaving the house, so that when I'm
attending every
Fitness classes, I try my best to keep track of my calories (kcal) in
each class with my
Watch Magic which it synched to my
Honor View 20 phone automatically. Good thing, I did because one
time, the
instructor has forgot to tick my name off in class or didn't give me the
attendance checklist for me to tick myself in during 1:15pm Absolute
Abs class on Saturday 16/07/22,
causing a small mistake with receiving 'We missed you in class…' email and
the
Absolute Abs class wasn't recorded
on my activity list for gym visit history record.
My phone results (as shown below) on that day like 3rd pic shows my kcal, heart rate, the duration of the class recorded on my watch at 13:19, it shows that I've attended that class as proof, plus 4th pic it shows the results of my Outdoor walk recorded at 14:10 which is exactly the same time I've left the gym on my way home after I've taken a shower and got changed in men's changing room right after I've done Absolute Abs class with my shirt quite soaked of my own sweat.
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Next day after my 10th visit from one week after joining the gym, during 7am Bootcamp class, Amber approaching towards me and picked me as her partner. She has a lovely and lean body especially loving her physique so, so much that making me more happier each time I see her, getting me even more motivated and driven with determination, focused with getting the same physique as hers after meeting her for the first time especially during around that point of events, I was probably weighting less than 96.3kg with 24.6% bodyfat according to the last weight reading taken on 19/07/22 10:38. From there, we become friends, getting to know each more.
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PureGym Colindale Inductions & Fitness Classes Timetable for Thursday 28th July - Thursday 4th August 2022 |
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PureGym Your Activity (Last 30 days) record from
Thursday 14th - Saturday 30 July 22, noting both Burn It & |
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Since been very busy with putting the work in and seeing good results such as my abs are almost showing while losing weight as well getting more and more energetic each day, loving it so much but still got a lot of catching up to do, so I'll try to do what I can like continuing with booking and attending more Fitness classes including 9am Kickboxing (private) class for my very 1st time in 42 years (as shown in 1st pic above) on Sat 30th July while doing some workout sessions at the same time before I started doing Strength Training in Free weights area downstairs until I've met Thulani for the 1st time from his 2:30pm Learn to Lift Induction on the same day, taking it from there, then bang everything has changed from that point after we've a chat and discussed about my plans at the end of his Induction, exchanging phone numbers for WhatsApp, continuing with our chats via WhatsApp when I got home from the gym after that, letting him know with my weight which was 95kg with 22.3% body fat. That's when things started to get interesting with having Thulani as my Personal Trainer officially from Wed 3rd August. Here is the list of Inductions & Fitness classes that I've completed so far before meeting Thulani for the 1st time.
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Thursday 14/7/22 |
Friday 15/7/22 |
Saturday 16/7/22 |
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12:30-13:00 |
07:00-07:45 |
10:00-10:45 |
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13:15-14:00 |
Get Started 08:30-09:00 |
11:00-11:45 |
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18:00-18:30 |
09:00-09:30 |
12:30-13:15 |
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19:00-19:45 |
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13:15-13:45 |
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Monday 18/7/22 |
Tuesday |
Wednesday |
Thursday 21/7/22 |
Friday 22/7/22 |
Saturday 23/7/22 |
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07:00-07:30 |
07:00-07:45 |
07:00-07:45 |
07:00-07:45 |
07:00-07:45 |
10:00-10:45 |
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Learn to Squat 08:00-08:30 |
09:00-09:30 |
11:00-11:45 |
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09:00-09:30 |
PureGym workout (App) |
09:00-09:30 |
12:30-13:00 |
09:00-09:30 |
12:30-13:15 |
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18:00-18:45 |
13:15-14:00 |
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13:15-13:45 |
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Pads 19:00-19:45 |
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Monday 25/7/22 |
Tuesday |
Wednesday |
Thursday 28/7/22 |
Friday 29/7/22 |
Saturday 30/7/22 |
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07:00-07:30 |
07:00-07:45 |
07:00-07:45 |
07:00-07:45 |
07:00-07:45 |
Kickboxing 09:00-10:00 |
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09:00-09:30 |
09:00-09:30 |
09:00-09:30 |
09:00-09:30 |
10:00-10:45 |
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09:00-09:30 |
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18:00-18:45 |
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11:00-11:45 |
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Pads 19:00-19:45 |
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12:30-13:15 |
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13:15-13:45 |
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Learn to Squat 14:30-15:00 |
August 2022
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| Aug 2022 Personal Timetable effective starting from Wed 3rd Aug |
My favourite mode of Cardio is only 12min on the treadmill in total with 1:30
walking (5.0) / 30 sec running (11.0) intervals for 10 mins including 2min
cooling down period at the end as a quick warm up, followed by weights depending
on the day like Mon, Wed, Fri my workout session will be longer, while Tues,
Thurs & Sat will be shorter.
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| Last (3rd) set of Shoulder Press - Wed 3rd August 2022 | |
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| Weight after 1st workout session |
After 2nd workout session, I've been thinking and asking Thulani via WhatsApp on 7th Aug around 09:39am to have a full weekly food plan without using any protein shakes, only real food. I have no problem with out eating any chocolate, don't drink except only special occasions or smoke, no drinking coffee.
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| My current weight at the time - Aug 8th | Aug 9th weight reading |
After I've decided to go with the hard way on diet plan immediately during our 1 on 1 discussion from choosing either the easy way or the hard way, Thulani sending me a copy of his 19 pages long document in pdf file containing all his notes for my diet plan on 9th Aug around 11:05am via WhatsApp while I was getting ready for work after I've got home from the gym. As soon, I've got home from work, I've checked it out while making a rough draft of my customised food plan into 1 page pdf file with my local Sainsbury's shopping and then sending a copy to Thulani after midnight on 10th Aug around 00:26am.
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| Aug 10th weight reading |
Wow! My weight is still the same but my body fat has gone down to exactly 19% I'm very happy with that so far, getting there 🙂 which Thulani says: "Great work that's what we are looking for as long the body fat drops we will get leaner and look better". From that point, I guess that the weight / strength training is more effective as well cardio helps a lot with maintaining bodyweight while reducing bodyfat with having more leaner, toned and defined body.
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My Customised Food Plan - rough draft version |
On Thursday 11th Aug around 19:58 after Cycle class, I don't know what has happened but I feel extremely very energetic and full of happy, the pain on my legs has gone, it's like my whole body is completely free, no out of breath, no nothing, just feels like I want more, lol 🙂 Then Thulani says: "That's great to hear your getting stronger keep on pushing your doing great" Oh, that what it means. I get it now, the more getting fitter and stronger, the more easier become. Thanks, I'll keep on doing it, I love it to be honest. While loving the way with Thulani is taking his classes, it goes with everything in sync like the music, exercises and so on.
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Kickboxing class - Sat 13th August 2022 |
Change of plans as Thulani is running late, after quick warm up on the treadmill, I had to Upper body workout on my own. I've asked Thulani Shall I increase the weight a little, if the previous weight is a bit easy for me and he says in replying back to my message: Oh yes if its easy turn it up a little while asking how's the training going: I said in a reply: Ok, getting there but it's not the same without you, especially with the spotting on last few reps in the end and he says: Yeah I get it those last few reps it feels Like there is nothing in the tank
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From 14/07/22 - 14/08/22: 97.6kg to 88.5kg This makes a total of 9.1kg weight lost in a month!! |
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For that point around 09:59am, I think I need to change my plan. Is it possible to gain more muscle mass while losing weight? Or shall I lose a bit more weight like say 84kg for reducing my body fat to 8%? and he says: Of cause u can gain and lose weight no worries. Just kept going let's see how the body responds to the new foods. Let's give it 1 more week if the body fat remains the same then we can introduce a little cardio into our sessions. I said: Sweet! Because I noticed my arms and legs are getting a bit more smaller with not much muscle While he says: That's normal. Let all the excess fat come off then we can build proper quality muscle
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5mins before 9am Bodytone class |
2 mins early for 9am Bodytone Fitness class but got packed after late comers - Mon 15th Aug 2022 |
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Circuits class with Wayne as replacement Instructor for taking over 7am Circuits class - Tue 16th Aug 7am |
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| Row Overhand Grip results for 16mins - part of PureGym workout (App): Tone Up - Week 8 Workout 1 | Perfect timing!! Just completed all 17 exercises (Kcals approx. 355) in PureGym workout (App): Tone Up - Week 8 Workout 1 right before 9am Cycle class |
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Very nice of Wayne taking some pics of me after asking him to take
some pics for me as soon the Cycle class has ended - Tues 16th August 2022 |
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Aug 16th weight reading |
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Gentle Cycle - 3rd Set: 4mins on Level 8 part of |
Perfect timing!! Just completed all 13 exercises (Kcals approx. 260)
in
PureGym workout (App):
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PureGym Your Activity (Last 30 days) record from |
Fitness Classes bookings for Thursday 18th Aug 2022 |
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Thursday 18th Aug 2022 Weight readings from Huawei Health app |
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50 visits to PureGym |
Exercises / workout from PureGym workout (App) |
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After 9am Legs, Bums & Tums Fitness class - 'before' body transformation pics |
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Another weight reading |
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| Exercises / workout from PureGym workout (App) | ||||
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19th Aug weight reading |
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Kickboxing class - Sat 20th August 2022 |
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PureGym August Activity |
PureGym workout (App) | 23rd Aug weight reading |
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Wed 24th Aug weight reading |
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Row Overhand Grip results for 16mins - part of
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27th Aug weight reading |
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| PureGym workout (App) | PureGym August Activity |
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PureGym workout (App) |
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PureGym workout (App) |
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PureGym workout (App) |
2nd Sept weight reading |
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Kickboxing class - Sat 3rd September 2022 |
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Kickboxing class - Sat 10th September 2022 |
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11th Sept weight reading |
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Burn It class booked |
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13th Sept weight reading |
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Doing 3rd set:
135kg each side + 75kg weight machine (345kg) & 4th set:
150kg, making a total of 375kg on Leg Press - Wednesday 14th September 2022 |
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Doing 3rd set: 30kg
each side + 20kg barbell, making a total of 80kg on Squats - Wednesday 14th September 2022 |
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Doing 2nd & 3rd set: 10kg each side + 20kg barbell, making a total
of 40kg on Barbell Lunges Reverse - Wednesday 14th September 2022 |
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Performing the 3rd set of Leg Extension, both with normal pace and with hold at the top - Wednesday 14th September 2022 |
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Thurs 18th Aug (before) - Wed
14th Sept (present) body transformation comparison pics |
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Kickboxing class - Sat 17th September 2022 |
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Pump class booked |
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| Doing 3rd set of Pec Flys Machine - Thursday 22nd September 2022 | |
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Doing 2nd set of Incline Chest Press Machine - Thursday 22nd September 2022 | |
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Kickboxing class - Sat 24th September 2022 |
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Burn It class booked |
Absolute Abs class booked |
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Finished doing some Abs / core workout while waiting |
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Performing 3rd set of inner stance (inner part of my quads) on Leg
Extension with hold at the top - Wednesday 28th September 2022 |
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Doing 2nd set of Tricep
Pushdown – Rope Attachment (Cable Rope Push-down) - Wednesday 28th September 2022 |
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Tricep Pushdown – Rope Attachment (Cable Rope Push-down) pics |
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Doing 2nd set of Bicep Curl using Arm Curl Machine - Thursday 29th September 2022 |
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I always wanted to do Box jumps similar to The Rock Training WWE (thanks very much, Dwayne "The Rock" Johnson for your training video) but I keep on forgetting to ask Thulani for adding Box jumps in my workout. Today is my lucky day; he has read my mind, I'm so, so happy after successfully Box Jump onto 24” box and landed back perfectly for my very first time in 42 years on Sat 1st Oct 2022, during both mixed of Cardio & weights into 1 workout session, that’s the way I like it - 2 for the price of 1! Unfortunately, I didn't have any videos of me doing box jumps but never mind, maybe next time.
That’s how some of good memories with my dad all started coming back to me while I was in the changing room, about to take a shower after my workout session have completed!
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That’s funny, as soon I’ve woke up on Mon 3rd Sept, I can
definitely feel my abs very hard while my whole body is shaping
up even more nicely as well becoming more leaner like British
Pork, lol!
Thulani
is definitely right about me wearing shorts and tank top vest.
Very amazing and it's so motivating to see the muscles popping
whilst I’m training. I had to take these pics after my workout
session has completed.
Things are becoming clearer while having so much fun in the gym, learning different variations on each exercises as I go along. I can’t believed that I’m missing out so much fun while staying fit at the same time throughout the years, didn’t even think it’s so much fun, laughs and excitement all rolled into 1 can be while working out and meeting people in the gym.
Update: This is exactly what I'm looking for: Honey, I Shrunk the Kids - Russ Persuades Russell to Lift Weights
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Wow! I don't know what is happening to me but I'm feeling so, so happy with
so much explosive energy and speed in me before work!! It was a blast!!
Even coming up with our new "Chest up, chest up" as a reminder theme song
while performing Stiff-Legged Dumbbell Deadlift using a single Dumbbell with
Thulani’s
help on Wed 5th Oct for doing this exercise and other exercises that
requires keeping the chest up. We couldn’t stop laughing the whole time,
even now to this date, couldn’t stop laughing when telling someone to keep
their Chest up or thinking of Chest.
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Performing 2nd set of Lat pull-down – Friday 7th October 2022 |
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Wow! I’ve no idea of how amazing my back was while performing Lat pull-down exercise, until Thulani has showed me unedited video on his phone at the end after he has secretly recording me without telling me at the beginning during 2nd Set. No wonder Thulani was so shocked with my progress in short amount of time. I don’t really blame him; even I’m extremely very impressed with my own body transformation changes, loving the results so far.
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| Kickboxing class - Sat 8th October 2022 | |
Whoo!! My super fast speed walking is back!! After leaving the house a bit
late this morning, all thanks to my explosive energy and speed advantage by
walking extremely fast like a speedy car especially
KITT in Super Pursuit Mode,
I’ve made it to my 9am Kickboxing class right on the dot, coming in with
full speed and halted to a quick stop in a similar way to
Michael driving KITT in Knight Rider, arrived on time for the class about to
start and the others in the class was loving my speedy energy entrance.
I was loving it so much that I’m having so much fun with the workouts and
smashing it, even I’m was sweating a lot while my name has been calling out
a few times from Catalin, I couldn’t stop laughing sometimes with some
ladies opposite me, even doing a small victory dance during the class after
saying to Catalin “I’m loving it, using this class as my nice warm up for my
next workout session after this” and we couldn’t stop laughing.
While smashing Fast & Furious type style workout straight after Kickboxing
class especially with my favourite Box Jumps and 1st time ever Decline Bench
Sit-Up to Medicine Ball Throw - having a hidden surprise of my speedy fast
pace in 2nd & 3rd rounds, lol.
Thulani
wasn’t expecting it, couldn’t keep up with my speed on both rounds after he
got me thinking that I shall do in slow pace on the 1st round when he wanted
me to do in fast pace but didn’t say and I wasn’t ready at the time, so I
was definitely ready on both rounds!
Thulani
wanted to take a photo of me after completing the last exercise: Middle
Cable Chest Fly on my mixed of both Cardio & Weights workout session for
showing me the progress been making on my body so far especially with the
Upper body.
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| Performing 4th Set of Box Jumps - Saturday 8th October 2022 | |
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| After Burn It class & my strength training workout session pics - Mon 10th October 2022 | ||
After having some fun - taking my dad's advice as he keeps telling me: "Young
man like yourself, should be having fun, not wasting time killing yourself
to the ground!!" years before he has passed away (RIP, Dad) and enjoying
myself yesterday with playing
Ten-pin bowling for very 1st time - turns out that he is absolutely
right (thank you, daddy and I've missed you so, so much), I couldn’t help
myself smiling too much with full of happiness while thinking of good
memories with my dad, as well having full of energy this morning, even it
was raining outside before coming to the gym - done it again by made it just
in time, thanks my fast walking speed and some people in the gym when I got
there wanted me to give them some of my energy and really amazed with my
awesome results in short amount of time such as body transformation
especially the
side and
back with reducing weight from Thurs 14th July - Sun 4th Sept 2022:
97.6kg
to
83.9kg, making a total of losing 13.7kg in exactly
1 month & 21 days (7 weeks & 3 days) / 52 calendar days as well
reducing waist sizes from between 38"- 40" all the way down to waist 32",
even I can get away with wearing Small, Medium or Large clothes sizes
easily, making myself more fitter, faster and stronger than as before in the
process with having 6 packed Abs fully developed coming soon, being much
more happier, less tired, more energetic and the list just goes on and on,
all thanks to my new & improved toned body but mostly very strict clean
nutrition plus both strength training & cardio - all 3 into 1 helps a lot
with achieving most amazing results in less time, in this case hard work
does really pays off and it shows completely - what's not to like with
incorporating Fitness regime into your lifestyle?
So I thought I’ll try to pass on my happiness with some of my pics taken
after both 7am
Burn It class
& my strength training workout session has been completed! I can't really
wait for Box Jumps on Saturday
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Come on Abs, don’t let me down now… …It’s soon coming out fully - almost getting there, just need more time working on my Abs!!
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| Tues 11th October 2022 pic |
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Doing 3rd set: 160kg
each side + 75kg weight machine, making a total of 395kg on Leg Press - Wednesday 12th October 2022 |
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Doing 3rd set of Reverse Flys on Pec Machine - Thursday 13th October 2022 |
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Thulani is absolutely right!! I've just realised it's exactly 1 month ago from
today, he said to me via WhatsApp message"...also you're still getting used to
doing weights on your own so missing that extra motivation and drive. Just gotta
give it time we gotta analyse and find a way for you to tap into your motivation
and drive its something you will discover with time and experience."
It has worked perfectly today!! I'm so, so happy with confidence that couldn't
help myself but smiling with full of energy and happiness, doing a little dance
while listening to music on JBL T500BT Black Bluetooth headphones, heading towards the way out of
the gym while on my way home after finished taking a shower and get changed
straight after my workout has completed while discovering new routines / ideas
with Fitness side of things, having fun during workout session and enjoying my
Fitness journey at the same time. Plus, I can get away with wearing Small,
Medium or Large sized clothes, how's really cool is that? Oh, man I'm loving it
every minute of it
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After completing both Circuits Fitness class & Strength Training Workout session on Full Body, Calf Muscle & Abs / Core - Friday 14th October 2022
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| Kickboxing class - Sat 15th October 2022 | |
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| Saturday 15th October 2022 pic | Monday 17th October 2022 pic |
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Doing 3rd set of Leg Press: 175kg each side + 75kg weight machine - total of 425kg on Wednesday 19th October 2022 |
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I did exactly what I was going to do next time on Leg Press – 415kg or more this week, beating last week’s previous total weight of 395kg and smashing it with 3 sets of 10 reps as follows:
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Warm-up Set: 25kg on each side (125kg) – not recorded (just a quick warm up – doesn’t count)
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1st Set: 125kg (325kg) – not recorded
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2nd Set: 175kg (425kg) – not recorded
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3rd Set: 175kg (425kg) – recorded on video
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Wednesday 19th October 2022 after pics |
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| Kickboxing class - Sat 22nd October 2022 | |
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A short video of me doing Diverging Lat-pulldown - Sat 22nd Oct 2022 |
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After completing 1st Set of Box Jumps very effortlessly like if it was nothing, Thulani was both very shocked and extremely very impressed with my full amount of energy (thanks very much Catalin for your Kickboxing class as a warm up before for my workout session), saying to me these Box Jumps was well too easy for you!
He decided to add something a little extra into the mix to make it more challenging for me - Mountain Climbers while doing Box Jumps.
I was loving it so much especially Box Jumps is one of my very favourite exercises.
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Performing 3rd set of doubles with holds at the top, then singles on
each leg with holds at the top on Leg Extension - Wednesday 26th October 2022 |
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Wow!! What a day and what a big push on morning workout session but I'm loving the results so far especially my stomach is becoming more flatter & leaner as well my back becoming more developing too that I can feel it!!
Performing 3rd set of doubles with holds at the top, then singles on each leg with holds at the top on Leg Extension - Wednesday 26th October 2022
After I've done 195kg each side + 75kg weight machine, making a total of 465kg on Leg Press on the 3rd Set as well 3 Sets of 8 Reps with 45kg each side + 20kg barbell, making a total of 115kg on Squats & doing 3 Sets of 10 reps on Stiff-Legged Dumbbell Deadlift with 30kg on the 3rd Set before that.
All thanks to this man right here! Not only he has been helping me as my PT with making sure that I’ve been
training and following my diet consistently with achieving extremely impressive
results in short amount of time!! As well, he is the one who has been recording me during my workout sessions
while having fun, cracks me up sometimes, even when I’m down sometimes, he still
makes me laugh as he makes my workout sessions more interesting
and having some time to chat as well if I needed some help or advice.
Also he’ll be competing in Miami Pro Universe Championships 2022 event on Sunday 30th October 2022!! Since I feel very bad for not coming to Miami Pro event for supporting him on Sunday, I feel like
at least take a quick photo or something in order to show my support,
encouragement as well wishing him best of luck with competing on this Sunday!!
Go on Thulani, go, go, go!! You've got this!
You've worked so hard with getting this far, it's show time!! Definitely, no
doubt that you'll smash it with confidence!!
You’re the man!!
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| Kickboxing class - Sat 29th October 2022 | |
After completing both Burn It Fitness class & Strength Training Workout session on Lower Body, Calf Muscle & Abs / Core before going to work - Monday 31st October 2022
After completing both Bootcamp Fitness class & Strength Training Workout session on Arms and shoulders & Calf Muscle before going to work - Tuesday 1st November 2022
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Kickboxing class - Sat 5th November 2022 after my
8am mixed of both Weights & Cardio workout session with my PT earlier |
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Short video of me doing Standing Biceps Cable Curl, showing Biceps pump, veins - Thurs 10th Nov 2022 |
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We got carried away with trying to reach the goal of 50kg on Goblet Squats while doing 10 reps on consists of 1st Set: 42kg, 2nd Set: 44kg & 3rd Set: 46kg, I've completely forgot to ask Thulani to record me until during 2nd Set of Leg Extension, I've remembered and asked Thulani to record me.
Since I'm still in full of energetic mood, I've decided to go straight onto 50kg Dumbbell on Goblet Squats as soon after completing 3rd Set of Leg Extension.
By the way, C4® Energy Carbonated drink on the floor is not mine, it's for Thulani which he kindly offered me to try some while I was on the treadmill earlier but I refused as I'm not into energy drinks.
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Performing 3rd Set of Single-arm landmine press with 10 reps on each arm - Thursday 17th November 2022 |
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| Single-arm landmine press after pics - Thursday 17th November 2022 | |||
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Performing 1st Set of Reverse Shoulder Press while Thulani
secretly recording me without telling me until I've completed 1st Set - Thurs 17th Nov 2022 |
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Performing 3rd Superset of both EZ-Bar Bicep Curls into Hammer Curls - Thurs 17th Nov 2022 |
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Performing last exercise for the day: 1 out of 2 Sets with
Pyramid Style set on Standing Biceps Cable Curl - Thursday 17th November 2022 |
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| Thursday 17th November 2022 after pics | |||
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Performing last exercise for the day in Pyramid Style set on
Standing Biceps Cable Curl, showing Biceps pump, veins - Thursday 24th November 2022 |
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Performing 3rd Set of Decline dumbbell bench press - Friday 25th November 2022 |
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Doing 2nd Set of Incline dumbbell bench press - Friday 25th November 2022 |
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Short video nearly finished 2nd Set of Triceps Pushdown using Rope
Attachment after switching from Legs day to Chest & Triceps day - Wed 30th Nov 2022 |
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Video Links:
TikTok
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Performing 1st Set of Close-Grip Lat Pulldown |
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Wednesday 7th Decemeber 2022 Pics - before taking a shower & getting ready for morning workout at the gym |
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Sorry
Duke Nukem (Jon St. John), I need to 'borrow' your "Damn! I'm looking good" quote
from Duke Nukem 3D video game.
Update on 08-12-2022 16:23:
While we're discussing about mentality and mindset as we well having some fun and laughs between sets during our workout session, more ideas and thoughts are started coming to my mind - paused for a bit, due to workout but continued going on when I'm at home...
More reasons why I love the most about Fitness is either you need to go hard or go home! You gotta be honest, as you cannot cheat and your true colours will come out eventually if you've been lying to yourself and to the others the whole time in order to get somewhere far, but ending up being more miserable in the end, what's the point? Like my dad used to say: "You think you're fooling me? Well, you're fooling yourself" and he is absolutely right!
Expecting someone picking up their slack, in this case, its own individually except needing a spotter / PT to help you with getting more reps in during exercises / between sets and that's it or faking a way out of very hard work except being hurt, injured or not really feeling well for real which is totally different when it comes to Fitness in order achieving very real amazing results, plus it's not quick fix, no magic pill, not just like only started going to the gym for a week or 2 and that’s it, no! Especially, the amount of times, I've seen people come and go disappearing out of nowhere. It's a long-term, whole life time commitment, always find a way to fit Fitness regime into your life, no matter what!
The more you putting it off and making excuses by being lazy and stopped completely, the more you’re gaining fat, getting weaker with other health problems building up inside your body without realizing it until it’s too late! This includes the same thing with nutrition diet plan; it’s ok to have a cheat meal / junk food occasionally if you want to like a nice small treat for yourself after working so hard once a while type of thing but not EVERYDAY!!
Even, if you're very dedicated to your Fitness regime, you cannot find any
excuse to get out of training, just because it's very freezing cold or raining
outside especially during Winter season, you still must do your training, even
if you're tired or sick, give it what you got into your workouts like say if
you're feeling around 50-80%, still much better than doing no training at all
and plus you'll feel much better after you've done your workout without feeling
guilty. I've noticed some
athletes still performing even they're injured for example few wrestlers still
dragging themselves to the ring with their broken knee / arm injuries, covered
in bandages / cast, even a sling.
So, the way I see it, both honesty is the best policy and hard work really pays
off in this case! It's either you've got what it takes or you don't, simple as
that! Sorry about that but it has to be done!
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Thurs 18th Aug (before) - Wed 7th Dec 2002 |
After performing no assisted Pull-ups during morning workout, more thoughts are coming to my mind after I got home from the gym:
The less you weight, the easier it is to perform body weight exercises such as Pull-up, chin-ups, dips, etc, also the more muscle you have, the easier it becomes too also!
I'm not judging anyone or assuming anything by it, maybe I'm wrong but that's what I'm thinking as follows:
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Some people are very skinny but having zero muscle definition - not very healthy and weak
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Some people are overweight (obesity) with no muscle - again, not very healthy with full of fat and weak
To be honest, I hated the overweight with no muscle physique which I had throughout the years between before 2012 and after 2013 until currently in Dec 2022 so much while some people love it so much but I hated it so much, as it doesn't suit me not one bit.
But with my current more slimmer,
ripped and leaner physique, now that's what I call 'new and improved' model with
few upgrades / modifications done to my body which I loved the most and it suits
with my personality perfectly, having full of energy, feeling like a speedy car
like KITT from Knight Rider especially
pursuit mode in
my super fast brisk walk, loving the start up sequence so much while some people hated my new slimmer look but
that's their problem, not mine, as I'm loving it so much!
It's like taking your
car for MOT or adding upgrades / modifications as well fine tuning on your car
for extremely very serious car performance like
Brian's 1999 Nissan Skyline R34 GT-R especially my favourite
bridge jump scene, same thing
with upgrading, repairing and maintaining computers which I've been doing as
freelance IT Technician only as a hobby in my spare time but my mum forced me to
study computers in both at college & university which I already know from my own
self-taught years as my own teaching aid and experience at home, just to only
get the qualifications while working in many odd jobs at the same time in order
to help with my mum's house debt before I've discovered about Fitness.
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Doing 3rd Set of
Close-Grip Lat Pulldown - Thursday 15th December 2022 |
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Doing 2nd Set of Close / Narrow Grip Pull-ups - Thursday 15th December 2022 |
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Performing 3rd Set of Close / Narrow Grip Pull-ups - Thursday 15th December 2022 |
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Performing 2nd Set of Standing Cable Rear Delt Fly - Thursday 15th December 2022 |
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Small preview of me rapping about Fitness after
ideas started coming to my mind suddenly so fast while I was about to eat my lunch at work yesterday |
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Lyrics:
Wassup PureGym Colindale,
Kicking off with a bang towards the end of 2022 in free weights area, grab a couple of Dumbbells to the max of 50kg, if you can handle it,
Fit women working out in the gym floor, performing hip thrusts, Squats, Lunges,
deadlifts
Don’t be intimidated, do your thing, switching to beast mode, bench press,
Incline, decline chest press, anything to get your reps in, game, set and match,
putting yourself out there with social media to spread your wings
When it comes to Fitness, you cannot cheat, gotta be honest from the start with the word get go, either go hard or go home, with a choice of having a nice, lean and toned body through hard work or being overweight with no sexy physique, as in no money, no honey, take it or leave it it's not easy fix, no magic pill, better get your mindset checked out, being prepared for life-time commitment it’s not a game, this is serious, otherwise you get yourself injured in the process, don’t say I didn’t warned you
Rain or snow, fitness doesn’t care if you're sick as a dog or staying in your comfort zone, better turn up, stick to your training, no excuses, no exceptions for missing out your workout during winter season, giving it anything you got, feeling 50 or 80%, doesn’t matter, better than no training at all, trust me with everything on the line, anything goes, you'll feel much better afterwards without feeling guilty, no regrets.
Freestyle rapping about Fitness version 2 as well wishing everybody@jonathanen1980 Freestyle rapping about Fitness version 2 as well wishing everybody a Merry Christmas & best wishes for 2023!! No time to prepare / memorize lyrics!!
♬ original sound - Jonathan Erskine-Nartey
a Merry Christmas & best wishes for 2023!!
One more round with a selection of Roxana's fitness classes or anything to get your reps in, heart rate racing like Formula 1 Grand Prix from start to finish, full of adrenaline rush, game, set and match!
Why waste all your hard work with nothing to show for it, putting it in a good use, why not show it to the fans, getting yourself out there on social media - THE EASY WAY!! LOVELY AND SWEET!!
Fighting, surviving through life full of pain with up and downs, constant let downs with negatively in every direction, spreading out positive energy, moving forward, smashing goals, bringing out the greatest while haters bringing out the noise, staying in neutral with same view every time, going backwards, way behind with their toxic, zero.com lifestyle, full of misery, trying to bring down hardest workers down to their pathetic level
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