Daily Progress

Scrapbook
Neil Jhon D. Hubilla
Grade II Curiosity
1 Monday

“Dead Hang”
2 sets, 20 seco
nds
128 bpm

“Push-up”
2 sets, 15 reps
146 bpm
“Pull-up”
2 sets, 1 rep
152 bpm The
The feeling
feeling of
of soreness
soreness of of the
the biceps
biceps is
is only
only
normal
normal inin doing
doing these
these activities,
activities, especially
especially inin
the
the first
first day
day of
of the
the training
training program.
program.
However,
However, the the worst
worst has
has yet
yet toto come
come after
after the
the
third
third day
day or
or so.
so.
2 Tuesday

“Mountain C
limber”
2 sets, 3 min
utes
172 bpm

“Sit-up”
t”
“Russian Twis 2 sets, 25 reps
tes
2 sets, 2 minu
160 bpm
156 bpm

Engaging
Engaging in in your
your core
core muscles
muscles is is
significant
significant in in your
your training
training since
since itit helps
helps
you
you strengthen
strengthen youryour abs,
abs, itit is
is very
very
important
important especially
especially ifif one
one of
of your
your desires
desires
is
is to
to join
join in
in the
the military
military academy.
academy.
3 Wednesday

“Jumping Jac
k”
1 set, 100 rep
s
164 bpm

“Jog in Place”
g h- kn ee Jump” 25 minutes
“H i
inutes
2 sets, 3 m
180 bpm
176 bpm
The
The first
first setback
setback hashas come,
come, where
where going
going
outside
outside isis not
not an
an option
option anymore.
anymore.
However,
However, thisthis did
did not
not stop
stop me
me from
from
accomplishing
accomplishing my my workout
workout andand
continued
continued doing
doing itit inside
inside of
of our
our home.
home.
4 Thursday

“Weight
l ift
ing”
2 sets, 5
0 reps
148 bpm

“Tricep Dip”
1 set, 20 reps
156 bpm

“Squat”
s
2 sets, 30 rep
164 bpm Since
Since cycling
cycling is
is not
not allowed,
allowed, II did
did aa
substitution
substitution where
where II replaced
replaced cycling
cycling
with
with doing
doing squats.
squats. II also
also did
did
weightlifting
weightlifting and
and tricep
tricep dips
dips to
to enhance
enhance
my
my biceps
biceps even
even further.
further.
55 Friday
Friday

“Rest”

Rest
Rest day;
day; the
the most
most important
important day day of
of
all.
all. This
This allowed
allowed meme toto meditate,
meditate, and
and
my
my body
body toto consolidate
consolidate all
all those
those
hard
hard work
work II have
have done
done within
within those
those
four
four days
days of
of training.
training.
6 5 Saturday
Friday

“
2 se Plank
ts, ”
1m
156 inut
bp m e

“Hollow Body Hold”

2 sets, 1 minutes
160 bpm

an k”
Pl es
S ide minut
“ s, 1 m
et b p
2s 148 Planking;
Planking; the
the worst
worst exercise
exercise that
that
any
any mankind
mankind has has experienced.
experienced. One One
minute
minute is is like
like hell,
hell, but
but the
the
suffering
suffering is
is worth
worth in in the
the long
long term
term
of
of my
my goals.
goals.
75 Sunday
Friday

“Burpees”
2 sets, 25 reps
180 bpm

Last
Last day
day of
of my
my one
one week
week of
of training.
training.
The
The day
day where
where this
this sudden
sudden adrenaline
adrenaline
came
came rushing
rushing throughout
throughout my
my body
body
because
because of
of the
the immense
immense relief
relief that
that
awaits
awaits every
every time
time you
you finish
finish anan
intense
intense workout.
workout.
 Insights
Exercise and proper nutrition are only good for you when you do it.
Even so, is the fact that we must deal with many distractions in our
life that hold us back from accomplishing our essential exercises, too.
This is why I have constructed six steps in order to obtain a
successful change: 1) Develop a true desire to tackle and face your
fears about a healthy life; 2) Believe in the process; 3) Gather
knowledge that will help you achieve your goals; 4) Set realistic short
term and long-term goals; 5) Be prepared for any obstacle during the
process; and 6) Monitor the exercises, evaluate the progress, and
reward yourself with anything that is healthy. Last but not the least
in completing your goals is to have some rest. Personally, rest day is
the most important day during your progress to change, because it
allows your body to consolidate the hard work you have been doing.
Appropriate rest can also help you to prevent a workout plateau or
overtraining, which may lead to a fitness hangover. Which is the worst
possible occurrence which may disrupt your training progress.
Thank You