MSU- Iligan Institute of Technology

College of Education
Department of Physical Education

Name: Lixermaine D. Arado Time: 4:00pm Date: June 1-7,2023

7-days Fitness Journal
Direction: For these seven days of challenge fitness activity, your task is to write your daily
insights and feelings while doing physical activities in your journal.

My personal feelings and insights about the activities and exercises

Day 1
Due to my busy schedule, I was performing declined pushups and planks with Loyloy for
the first time. Since I can no longer perform in the same manner as before, I noticed that I had
gained weight. In a matter of seconds, my upper extremities are already feeling tired. Loyloy
and I both had shortness of breath. I can do 30 clean declined pushups in the past, but I only
managed to complete 12.

Day 2
In the gym, I was performing jump squats and mountain climbers. I concentrated on
strengthening my core that day because I cannot perform properly if I repeat an activity I did
previously. I came to the conclusion that while I did not make my existing muscles more sore, I
did make my rectus abdominis and gluteus maximus sore.

Day 3
On the twin court, I was performing some step tests and inclined pushups. There, you
were sort of exercising (dala pabet sa mga atecute). Since my body has already completed the
step test workout and had no issues, I am able to perform well. I assume it is because of the
declining push up that I did not experience any issues when performing the inclined push up,
though. I can affirm that it is considerably more difficult to complete a declining push up than an
inclined one.
 MSU- Iligan Institute of Technology
College of Education
Department of Physical Education
Day 4
I was exercising quickly inside the dormitory of sandbox. As it is my fourth day, I am well
aware that I need to take an active rest because my activities since day one have been really
intense. I was performing diamond pushups and front lunges. I did the pushup simply to get a
little pumped up, but then I realized it was just my active rest. I decided not to perform any
longer.

Day 5
I made the decision to work out at home because I had a brief window of time before
heading to school. I did the same exercises I did on day 1 but added a regular pushup and a
lengthier plank session. I was happy with how my performance turned out and eager to get
more repetitions than on Day 1—and I succeeded. I did surpass my previous performance time
and even used more oxygen. I predict it's as a result of the additional cardio I performed.

Day 6
I'm continuing to workout at home, but now I'm concentrating on my external oblique and
core muscles. The ideal positions to activate your core muscles are planks and V-ups, which will
cause your muscles to burn afterward. While performing the exercise mentioned above, I
realized that my form was slightly incorrect since I could feel strain in my back and I was certain
I was performing the exercise improperly. I looked it up on Google and learned that it was about
over-flexion.

Day 7
I've decided to continue completing the exercises after the seventh day, but without the journal.
But first, allow me to speak a few words about how Day 7 of my task ended. I worked on my
lower extremities in the early morning. As you can see, I did not pay as much attention to
engaging with my lower body since I had had enough. Because we played ultimate frisbee all
the time in university, which engages my lower body, I added it to my fitness journal for
consideration. I took a short 10-minute jog around our subdivision with my brother, just to get
sweating in the morning. One of my favorite aspects about early exercise is you can smell the
morning scent God has blessed us to have.
 MSU- Iligan Institute of Technology
College of Education
Department of Physical Education

Attach pictures as proof of your exercise.

Day 1

Day 2

Day 3
 MSU- Iligan Institute of Technology
College of Education
Department of Physical Education

Day 4

Day 5

Day6
 MSU- Iligan Institute of Technology
College of Education
Department of Physical Education

Day 7