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Blog-47: My Fitness Journey- Adapting Chest Workout


Blog Writer
Blog Writer

My Fitness Journey--

Adapting Your Workout: A Success Story

Hey everyone!

In my previous blog post, I mentioned sharing a chest workout schedule. While life throws curveballs, this is a story about how I adapted and still had a productive workout session.

Planned Workout, Unexpected Trip:

As planned, I woke up on the designated day ready to conquer my chest and triceps workout. However, an unexpected afternoon trip popped up.  But here's the good news - I wasn't going to let that derail my fitness goals! I stuck to my plan and completed the workout in the morning.

The Winning Workout:

Now, let's dive into the specific exercises that gave me that perfect "pump" for the day.

  • Cable Flies (Upper and Lower Chest): This exercise targets different areas of your chest. By adjusting the cable angle, you can focus on the upper or lower pec muscles, ensuring a well-rounded workout.

  • Incline Bench Press: This variation hits the upper chest more intensely compared to a flat bench press. By adjusting the incline of the bench, you can target specific areas of your upper chest.

  • Flat Bench Dumbbell Press: This classic exercise is a staple for chest development. Dumbbells offer a wider range of motion compared to a barbell, allowing for a more natural movement.

  • Pec Deck Flies: This machine-based exercise isolates the chest muscles, helping to refine your chest definition.

The Push-Up Challenge:

Now, here's the most exciting part!  After completing the planned exercises, I decided to push myself further with weighted push-ups. This is an advanced exercise, so only attempt it if you have a strong foundation in regular push-ups.

Here's how it went:

  • 40kg Weighted Push-Ups (2 Reps): This requires significant upper body strength.  I used a weight vest or had a partner carefully place the weight on my upper back for added resistance.  Two clean repetitions with this weight is a fantastic achievement.

  • 30kg Weighted Push-Ups (7 Reps):  This weight allows for more repetitions while still providing a significant challenge.

  • 20kg Weighted Push-Ups (12 Reps): This is a great way to finish off the push-up challenge, focusing on higher reps while still maintaining good form.

Keeping the Diet Consistent:

Since my previous meal plan was working wonders, I stuck to it for this workout day as well. Consistency is key to achieving your fitness goals, and my current diet provides the essential nutrients my body needs to recover and build muscle.

Here's a quick recap of my meals:

  • Two servings of whey protein: This provides a quick and easy source of protein to support muscle growth and repair.

  • Two servings of eggs: Eggs are a fantastic source of protein and healthy fats, both crucial for building muscle.

  • One serving of mixed pulses with salads and light rice: Pulses offer a good source of plant-based protein and fiber, while salads and rice provide essential vitamins, minerals, and complex carbohydrates for energy.

Adaptability is Key:

This experience serves as a reminder that life throws curveballs, but with a little planning and flexibility, you can still achieve your fitness goals. Remember, it's about consistency in the long run, not letting a missed workout derail your progress.

Key Takeaways:

  • Plan your workouts:  Having a plan helps you stay focused and ensures you target all the muscle groups you want to work on.

  • Be adaptable: Life happens, but with a little flexibility, you can adjust your workout schedule without sacrificing your goals.

  • Listen to your body: Don't push yourself too hard, especially if you're new to exercise. Start with lighter weights and gradually increase the intensity as you get stronger.

  • Progress over perfection: Don't get discouraged if you can't perform a specific exercise perfectly right away. Focus on proper form and gradually increase the weight or difficulty as you get stronger.

  • Fuel your body: Eating a healthy diet rich in protein, complex carbohydrates, and healthy fats is essential for optimal results.

Join the Journey!

I'm excited to share more of my fitness journey with you.  Follow me on YouTube and Instagram for visual updates and daily inspiration. Until next time, keep pushing towards your fitness goals!

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