Working out has been part of my routine for years.

I was a fat kid growing up. Around 4–5 years ago, I weighed 240 pounds.

I lived on Pancit Canton and McDo’s “secret menu,” and I was extremely sedentary. Most days were spent slouching at home and playing video games.

Eventually, I decided to change my lifestyle so I could enjoy the remaining years of my life.

As I went to the gym today and started writing in public again, I thought it would be a good idea to share one of the workout routines that has had the biggest impact on my life.

Every Monday, I follow a simple strength program based on 5 sets of 5 repetitions.

This routine has significantly improved my quality of life. Work feels easier, my body aches less, and I feel that my metabolic health has improved.

I do this workout once per week, alongside the other training sessions I do throughout the week.

• Conventional Pull-Ups — bodyweight only
• Pendulum Squats — currently 60 lbs
• Bench Press — 60 kg
• Conventional Deadlift — currently 110 kg

I still feel that my legs are my weak point.

Progressing with heavier weights has always been challenging for me. It feels especially difficult, and I also have an ACL tear, which likely contributes to that limitation.

Regardless, this program has helped me feel better, so I’ve continued doing it consistently for about four years.

Whenever the weight starts to feel light, I increase the load.

I generally aim to train at around 80% of my one-repetition max, although there are days when I adjust based on how I feel and how much energy I have.

I believe the three most important factors for staying consistent with exercise are:

I rarely work out at home. I tend to feel lazy there.

The environment you choose matters.

I train at Gymzilla because it has everything I’m looking for: quality equipment, a complete setup, and enough space to zone out and focus on my lifts.

Design your environment around your goals, and the habit becomes much easier to sustain.

I haven’t always taken good care of myself.

Everything changed when I was diagnosed with several metabolic conditions.

That experience made me realize that the body needs care if you want it to last.

Many people carry heavy responsibilities and neglect their health in the process.

But I’ve come to believe that we need to love ourselves first.

That is the only sustainable way to move through life and continue helping others.

Without a system, working out feels harder than it needs to be.

It feels like a constant decision.

When you have a structured program, a set workout time, and a way to track your progress and energy levels, much of the process runs on autopilot.

Systems reduce friction and make consistency possible.

Looking back, if I had continued living the way I did before, my entire life would likely be in a very different place.

My health, work, and relationships would all have suffered.

Sometimes, everything begins with one simple decision.

And over time, that single decision can change your whole life.