Getting Back to Exercising

06 Jun, 2025

I made a post earlier this year mentioning that I would be starting a new workout routine with my partner, during my first semester back in university. As with a lot of things this past few months, it had dropped down my priority list.

I think I did it for 4-5 weeks, but started falling off the routine once the assignments and workload got heavy. With the length of these workouts (they were taking 1.5 - 2 hours per session) and I felt anxious in a lot of these sessions, just thinking about the amount of work I have yet to get to.

And so... I stopped going to the gym.

I didn't do much physically for a few weeks, but started to feel guilty and so I started a few apartment-friendly 15-25 minute workouts which I would do during my breaks when I was at home, in-between all the assignments, studying, work, etc. This quelled my anxiousness about being so sedentary, sort of, at least.

During the recent break, I've been trying to be consistent as well, doing 2-3 short workouts per week and not eating too heavily seeing I was home most of the time, working and getting my thesis proposal prepped. It felt nice... and I missed the post-workout feeling. That sense of accomplishment is really satisfying, when I am able to commit to putting in the effort in getting there.

And so... this is an accountability post of sorts for myself, again.

This time, I won't rely too much on a gym-based plan, as there are times where it rains super heavily and my umbrella might just fly-off with me with it if I tried stepping out of the student housing. Instead, I'll try to have 2-3 workout sessions per week.

Gym Routine

• Double Progression Sets
  • 2 working sets of 6–10 reps at 2–3 RIR (reps in reserve)
  • Use the same weight for both sets
  • If you hit 10 reps for both sets, increase the load next time
  • If not, keep the same load and try again next session

1. Romanian Deadlift (RDL)
2. Shoulder Press
3. Lat Pulldown or Dumbbell Rows
4. Walking Lunges

Home Routine

• Density Sets
  • Perform as many quality reps as possible within the time limit
  • Track total reps and aim to beat your number next session
  • Pace yourself

1. Kickstand Squats
   • 15-minute density set
2. Push-Ups
   • 15-minute density set
3. V-Ups
   • 10-minute density set
4. Glute Bridges
   • 10-minute density set

Cardio Options

1. Running (Outdoors or Treadmill)
   • 15–30 minutes
   • Steady pace
2. Skipping Rope
   • Option 1: 15–30 minutes steady pace
   • Option 2: Intervals (e.g., 30 sec fast / 1 min slow for 10–20 minutes)
3. Circuit Training
   • 15–30 minutes
   • Find a routine on YouTube

My lovely partner, who is much more passionate and experienced with these things, helped put together a simple plan. Ideally, I would be able to visit the uni's gym once per week and go through the routine (I've tested the above and it seems like it would take about 30-45 minutes, so that's not too heavy) and do the bodyweight exercises on another day. The cardio could possibly be combined with the gym visit if the treadmill's free (there's only one, so it's not too consistently free). And one other day would be used for cardio.

And I did get a simple stepper so I could place it under my desk, and be used for during pomodoro breaks or if I just want to read something on my computer but not be sitting (and get some movement in too!), which I hope will help to promote more movement in my life.

I'm not overweight or underweight or anything like that, but I have noticed that during those weeks I was not working out as consistently, I:

• Felt lethargic most days but struggled to sleep
• Climbing steps can easily tire me out
• Had a lot of back pain (and still do)...
  • This one's probably because I sit a lot during the day. With classes being 3 hours long and I also work for 4-5 hours, they pile up and probably cause a lot of stress on my back. My women on my dad's side also has quite a case of back issues (scoliosis etc.) which might contribute? Not too sure.

I'm not saying that exercise completely helps with all these, because it doesn't (and has many other factors to it), but I certainly feel better when I do it more frequently.

And so, I want to try again! I won't be too harsh on myself, and if I can't go to the gym or if I have to miss another day, that's okay. I think the previous routine was a bit pressuring as it relied on me only going to the gym to make it a holistic workout, and skipping weeks of it made me feel guilt, which fed into me not going in the following weeks.

Here's to trying again!

[52/100] for #100DaysToOffload

#100DaysToOffload #personal