Fitness

Because I spend a lot of time sitting (professionally, plus for my mind sports hobbies), I decided to initiate some fitness activity many years ago. Because of practical considerations, I went to a local fitness center. Unfortunately, after having been involved in a ski accident in 2011 (having been hit by a full speed ski runner, resulting in an unfortunate shoulder injury), I suspended my fitness center sessions. I nevertheless bought my own home trainer : the 'Vision Fitness E3200 HRT'. That way, the device being/remaining available whenever needed, I was sure to always have a decent warm-up / endurance training (3 times a week, before each renewed fitness center session: 1 hour at constant 300, instead of 275, instead of 240, instead of the earliest 200 Watt resistance, pedaling at 80 RPM).

Early 2017, I restarted my fitness sessions at GO-FiT Bornem. My 90 minutes program (mostly containing isolated, instead of compound, beginner exercises) looked as follows. Please note that, as a beginner, I wasn't (yet) using the recommended drop sets approach for maximum muscle hypertrophy. Instead, I considered each 1st set as a kind of warm-up, and I performed both the 2nd and 3rd sets at a slower pace (almost to the point of failure), after which I sometimes tried 1 extra single rep at maximum weight. I've been taking Athlean-X supplements 'Base Stack' supplements since May 2017, at which time I also switched from 12 to 10 reps per set (thereby significantly increasing the weights). Since October 2017, because of presumed overtraining (right shoulder and both sides' brachioradialis), I included some of my physical therapist prescribed shoulder stabilization exercises and lowered some weights.

Having relocated since 2019, I'm currently going to GO-FiT 2.0, still building my complete workout schedule, mostly centered around the 10 available eGym 'fitness stations'. Most information below still relates to the GO-FiT Bornem days. I'm keeping that information in place, just in case I might revisit that 'sister facility' (both being owned by the same physical health visionary Frank Janssens).

My last GO-FiT Bornem workout schedule was:

My optional smaller 'in between' core oriented home program (60 minutes, no fitness machines), whenever I felt like prioritizing this over other activities in my spar(s)e time:

Same story (i.e. whenever I felt like prioritizing this over other activities in my spar(s)e time) about some post-workout static flexibility (i.e. muscle length increase) stretching exercises (maximum 30 minutes, in case of preceding full body workout, or just some ad hoc selection), always performing (1 set) 1 rep, holding 30+ seconds:

A bit out of order (because I didn't perform these very often at all): some pre-workout dynamic mobility (i.e. range of motion increase) stretching exercises (maximum 30 minutes, in case of subsequent full body workout, or just some ad hoc selection), always performing (1 set) 6 reps:

However, at home I used to daily perform 2 evening exercises (irrespective of whether I went to the gym): 6 sets of 30 wrist curls reps, i.e. alternating left and and right (actually resting my 90° ellbow joint on a foam roller, performing the exercise slower on the way down, and my other hand helping out each rep, by getting the 2kg dumbbell to the top position), plus 100 push-ups (without the decline) spread over 4 to 5 decreasing sets, until my shoulder got injured ...