40대 직장인의 새벽 공복 운동, 상암동 헬스장 등 운동 기록

Daily · Published 3/11/2024 ·

Here’s the translation:

I’m a 40-something office worker, and honestly, I’m surrounded by terrible habits. I eat whenever I get the chance and then crash for a nap… plus the middle-age weight creeping on… a metabolism that just keeps slowing down… driving everywhere instead of walking… and let’s not forget the drinking and smoking. To break up with these bad habits, I signed up for personal training late last year and started working out. Recently I’ve had all kinds of things going on, so I took almost a full month off. Things have settled down now, though, so I’m back at it.

Panatta Lat Pulldown

Back (lats)

20kg × 2 × 15 reps, 4 sets

I had no energy from the moment I woke up. Got up at 5:45 and made myself a cup of instant coffee. Sugar, caffeine, whatever — I just needed something to get my body running. I slept badly last night, so I’m clocking in at under four hours. But what can you do? Once you start making excuses, the days you actually get to work out dwindle to almost nothing.

Cable Seated Row

Back (mid-to-lower traps)

22.5kg × 20 reps, 4 sets

This was a new one for me. I’d assumed it was about pulling with your lower back, but it turns out it’s a back exercise. You’ve got to be careful, because if you do it wrong you can hurt your back. Keep the lower back fixed, lead with the back muscles, and pull while keeping the traps as uninvolved as possible…

Face Pull

Rear delts

10kg × 20 reps, 4 sets

Shoulder work is always agony. They say it hurts more because the muscles are small, and on that last set I really did squeeze my eyes shut and just pull. A day or two of exercise won’t change your body, but I think it’s exactly these days piling up that eventually do change it. Dieting in your 40s is genuinely hard, but you’ve got to keep at it.

That’s it from O-Worker, getting in some early-morning iron in the dawn breeze here in Sangam-dong.

Thanks for reading.

#SangamdongGym #FastedTraining #FastedWorkout #DawnTraining #40sDiet #40sWorkout #40sFitness

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