Workout Routine Week 2 - Progression

Workout Routine Week 2 - Progression

This is my fitness journey to be in the best shape of my life for my next travels (Asia 2017). Since my first trip to Mexico at a young age, I've always been insecure with my body. Taking off my shirt to relax on the beach was never relaxing at all. I hope that by me sharing in detail each week of my fitness journey, it'll be somewhat of a help for you to learn from my mistakes and give you the motivation to get fit for your next trip!

(This post applies to the week of November 20th to 26th of 2016.)

Why am I Blogging about My Workout Routine?

To accelerate growth

I've only been seriously lifting for a couple years now and if I had someone to show me the way, I would be much further in my progress. The first couple years I thought that by me showing up at the gym was good enough.

While its important step to show up every day as you planned, it's also imperative that you do it properly. Lifting can result in many injuries if done incorrectly. You can't take shortcuts to being fit but you can accelerate it by learning from others. Once I started researching and asking friends about routines and form, that's when I seen significant changes.

Hold myself accountable

By posting online, it makes me accountable to reach my goals I set out for each week. I used to stop at the last rep or two because of fatigue. This week however, I was aware that I would have to post my sets and reps online causing me to finish all reps. Accountability is a powerful thing.

This Week's Workout Routine

  • Stretch and warm up for 10 to 15 minutes before workout.
  • Drop set meaning lowering the weight and lifting it right away. No breaks.

Monday - Push

Tuesday - Legs

Wednesday - Rest

Thursday – Back/Shoulders/Biceps

Friday – Rest

Saturday – Rest

Sunday – Legs



What Needs Adjustments


Plain and simple. I've always had trouble with form whenever I do chest press, whether it's with the dumbbell or the barbell. When using the smith machine to do my incline bench press this week, I must've position my body wrong as I felt my right arm in pain right after the exercise.

This lasted for a couple of days. I did some research and there we're mix reviews about using the smith machine. Some were against it while some were okay with it. Because of getting mixed reviews, I decided to keep the smith machine in my routine but won't focus my routine around it anymore. I'll be focusing on using the barbell and dumbbells (free weights) for the following week.

Eat more

As I said in previous posts, I have a hard time with eating. I just don't eat enough. Currently weighing at 185 lbs and standing 6 feet tall, my end goal is 210 lbs. I will update my weigh every 5 lbs! And remember, 5 lbs of muscle is different than 5 lbs of fat. J

My next stop is Asia and this is my journey to be in the best shape of my life for that trip! Where is your next trip and are you getting prepare for it?

Published by Duy Dang

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