Joshua Wang

Recently I injured my ankle. It's 9:30 PM here in Seattle. I sprained it yesterday (Sunday) while playing soccer. Upon the recommendation of my dad, I went to see a local physiotherapist. I found out that I ruptured my anterior talofibular ligament. Sounds bad doesn't it? Well... The bad : it's permanent damage. My right ankle is more prone to injury. The good : no fracture. And foot can be trained to develop better proprioception (basically with that ligament gone, my foot will have a harder time getting by with the smaller connections between my talus and fibula bones). My choice : I still plan to train for a marathon. I'm going to do the exercises prescribed by the physiotherapist. I'm going to pace myself and slowly work my way up. But no way am I going to lower my intensity! Right after work, I went to the YMCA and went for a swim. I tied up my legs so I wouldn't kick and injure my legs, and swam 1 km (40 laps for a 25 m length pool). Intensity. Persistence

Aristotle said, "We are what we repeatedly do. Excellence, therefore is not an act, but a habit." The traits of good leaders - humility, courage, love, passion, and integrity - are essential to the roles they play in the workplace.

1-2 PM Downtown Seattle YMCA Ran 1 mile Did strength training mainly for triceps, shoulder, and calves Approx length of workout: 31.39 minutes Max Heart Rate: 163 (82%) Average Heart Rate: 131 (66%) Comments: Felt good. Felt strong. Only 1/2 hour workout and squeezed in during lunch. But relieved a lot of stress the accumulated at work. I'm feeling very positive of the consistency at the YMCA and keeps me connected.

I just came back from my vacation in Toronto. I bought some "bling". - Polar heart rate monitor - weight lifting gloves - Asics running shoes (Kayano VII for 40% off!) Went running today. 7 PM Seattle time (10 PM in Toronto). - Length: 31.22 min - Max HR: 175 - Avg HR: 152 Comments: Felt very good. Did some strength training in quads along the way to help cushion shock on knees. Difficult to adjust at first to air (difficulty breathing) but kept pressing on. The weather was beautiful and the air was refreshing. I love running.

Update (Sat. June 30): Ran 11.1 km in 1 hour 35 minutes =) and it's hilly! - Ran to bus stop plus 1.1 miles to friend's house - Marathon... here I come!! Well.... we'll see :P -- My current routine: 7 AM - Bike to Issaquah Highlands Park & Ride 7 PM - Bike home from Park & Ride (Each trip is 5.8 mi or 9.3 k) Strength training (very random workouts / times), but focus on: - abdominals - core stability - push ups And, guess what? I'm thinking of joining the YMCA. So, hopefully I will have a more solid workout routine and incorporate swimming into my workout. Meals (June 28): 6:45 AM: 2 slices of toast with organic peanut butter, glass of orange juice 9 AM: Handful of almonds 11 AM: Sandwich (tuna salad - tuna/egg/mayo) 1 PM: Lunch (Spinach salad w/ strawberries, 2 salmon burgers, 4 dumplings) 3 PM: More almonds 4:30 PM: Sandwich (tuna salad) 7 PM: Cook dinner (and use leftovers for next day's lunch) **I'm also drinking a lot of w

My current routine: ~6:30-7:30 AM: Bike ~5 miles (1/2 hour) ~6:00-7:00 PM: Bike ~5 miles (1/2 hour) *commute to bus station Chinups: - 3 sets of 5 Push ups: - 5 sets of 10 Sit-ups/core...etc. Recreational running (including running to the post office from work:p) Meals (in general): 6:30 AM: Cereal, yogurt, toast, water, and/or milk 10:00 AM: Croissant and optional coffee:) 12:30 PM: Sandwich 4:30 PM: Peanut Butter and Jelly 7:30 PM: Amazing dinner (host family) 9:00 PM: Water, milk, and/or yogurt

I am in lovely Seattle, doing a 16 month internship. I work downtown but live with friends in Sammamish (1/2 hour bike ride to station and 1/2 bus ride downtown). So currently, that's my workout - as the ride to the station is very hilly! My knees are actually a bit injured. I'm using the weekend to recover. It's 5 miles 1 way (I'm not the fastest biker... very anti-pro)... so 10 miles a day isn't too bad (~16 km). Alright, getting off now. But getting back on track. I need to maintain focus and keep up this fitness journal. OK, pursuit of 4 dimensional excellence, HERE I COME! Round 29101930! :P [Update: Went shopping at Target, and found this $15 body fat meter thing. I measured my body fat composition... 24.8%!!! I need to increase my muscle mass:p.. so eat smarter and do more strengthening exercises -- cardio from biking:D]

Oh man. Total annihilation. I got destroyed on my Operational Research exam. Should have used my time more wisely. Gah. My favourite course. I was doing really well... And then... kaput. And it was a second year course too. Man, so mad. So I went to the gym. I tried to understand. Why can't I do well in OR courses? Same thing happened last year... I would say... Wow Cool! And not do well.... -_- Maybe I am not supposed to be where I thought I'd be. These were some of the thoughts that were going through my mind as I started working out. Bicep curls... Bench Press... Tricep Press... Leg Press... Angry Press:p Then I went upstairs to run. At first I was like 10 laps. As I was running, I was like, WOW.... 10 laps is long. Then wait... Edwin can do 5 km.... And 5 km = 35 laps. Ok.. I'll do that. Partway through I was doubting myself. But I kept running. Lap 10... Oh my... 25 laps to go... I kept at it... My foot was in pain... I'm going to finish this... No matter what... I

Crazy. That's how I would describe Andrew. Maybe hardcore was a better word. We were in the compute lab yesterday (Saturday) and he came in. We had a bit of chit chat and then I challenged him to a push up contest. A friend was there and I knew I would not be able to beat him. But I gave it a try. We did 20 down, first one to failure looses. So this is what I did: Push ups: 20,19,18,17,12.5 (couldn't finish 16 - just collapsed) *short break in between My arms are still sore. He's the man I plan to train with in Seattle for the marathon. We'll see though:) Still, this encounter motivated me to do push ups - especially 20 down:)

Lately I have not been posting. Yes, I have excuses... but I need to move past that. So an update:) I have been working out approx. 2-3 times a week. Here are some of my recent highlights: Wed March 28 : Worked out at Ryerson. Wow, they have a sauna! So nice! But that was after intense running and weight training (1.5 hours in total). Fri March 30 : Workout with Zenzo and TK at Hart House. These guys are intense. TK, especially, displayed a valiant effort. Training with these guys is inspiring. Mon April 2 : Had a crave to run. Ran outside for 10 minutes in Markham. Where I live, the air is fresh, the sky beautiful, the scenery breathtaking, the run... exhilirating. I'm discovering the joy of running for its own sake. During that day, I was toying with the idea of training to complete a marathon. I love to run and there is an incredible amount of joy in preparing and completing a run that requires so much perserverance and hardwork. Now : Will be more consistent in keeping

Wow, was incredibly tired before the workout. Had only 4 hours of sleep! Long story:) Anyways, I worked out with Zenzo, a fellow classmate of mine and hardcore workout buddy. Here's what we did: Abs: - Situps: 50 reps - Crunches: 50 reps - Situps - Crunches: 50 reps - Side Situps: 25 reps x 2 sides - Leg raises: 3 sets x 20 reps - Side crunches: 3 x 15 (on support) Arms: - Chin ups: 10 reps - Bicep curls: 3 x 10 (20 lbs) - Tricep press: 3 x 10 (80 lbs on pulley) - Shoulder press: 3 x 10 (60 lbs, machine) - Bench press: 3 x 10 (70,80,125 lbs, machine) Alright! Have an awesome day:) Work hard, play hard!

9:30 - 10:30 Machines - Shoulder Press (50lbs, 3x10) - Bicep Curls - each arm (10 reps, 5 sets, lbs = {20,30,40,30,20}) - Abdominal Curl - (3x20, 70lbs) - Pectoral Fly - (reps = {20,12,8}, 3 sets, lbs = {60,80,100}) Treadmill - Speed Work - 20 minutes, Jog: 5 mph, Run: 8 mph, Recover: 4 mph - Jogged for 4 minutes, Ran for 1 minute, Recovered for 30 seconds, and repeated (4 times in total) Comments: I am feeling very good after today's workout. Hopefully I will have enough energy to carry on throughout the rest of the day. I forgot to bring gym clothes today, but at least I wore track pants to school:) I am very excited. Even though this Fitness Club did not turn out very well this year, I have a clearer vision of where I need to be and where God has called me. In terms of CCF, this vision that I have will have to wait 16 months as I do PEY in Seattle. During that time, I know that God will refine the vision He has for me and shape me into a man after His own heart.

In preparation of dragonboat season, I decided to haul myself to the gym:) I did some strength training for about half an hour to 45 minutes. I was feeling fairly tired (should eat more next time:p). But the workout was good, intense, and felt refreshing. Then I ran on the treadmill for 15 minutes. Every 5 minutes I would "sprint". Jog: 5 mph, Run: 8 mph. The "sprints" would last 1/2 minute. Ok, motivate, energize, revitalize --> focus, concentrate --> move!

Was up late working on presentation so I was fairly tired. Anyhow, this is what I did: Hart House Circuits (1 set of Introductory Level II) Abs (3 sets) - Crunches (12 reps) - Plank (1 min) - Leg raises (12) I felt very great after, despite the entire workout only being 30 minutes. The idea of each workout is to feel great and have fun - pushing myself to my best, yet not overkill:)

Definition: Iron Dragons: 1. U of T Engineering's dragonboat team 2. Hardcore 3. Team spirit Today, I worked out with Paul and Brian - wow they are so crazy! Anyways, here's what I did: Hart House circuits (Introductory II) - 3 sets of: - 4 laps - 10 pushups - 12 burpees - 6 stair running - 10 situps - 15 bench steps - 6 dips - 6 chinups Weights - Bench Press (30 lbs each arm, 3x10) - Barbell Bicep Curl (40 lbs, 3x10) - Wrist curls (20 lbs, 2x10) Random Nerdy Video: http://www.youtube.com/watch?v=UTby_e4-Rhg

Wow, what a workout (spiritually, physically, mentally...)! Actually, retreat was really good. The theme was "Reconnect, Recharge". We talked about how humbling ourselves and seeking God's will for our lives is the first step in reconnecting back to God. Studying the life of Josiah, I saw how an intense love for God inspires a revival in a nation. For some strange reason, my whole body is aching! I was trying to learn break dance moves (Sat night) and now I am in pain. Back, shoulders, abs.... Elton suggests me to do wide grip chin ups to build the strength to do that. Also, I saw Mike do the Butterfly twist ... so cool. OK! I'm going to train my body. I am recharged with renewed motivation:) Happy Chinese New Year and Reading Week

Yesterday I caught the stomach flu. Symptoms include diarrhea, vomitting, chills, headache, sense of exhaustion. Anyhow, I wasn't feeling too great. But anyways, God is good and I am surviving:) After the GE pre-interview breakfast session, I went to AC to workout with Peace. It was very easy as I was not feeling very great. So here's what we did: Light run Bench press (3 x 10) Inclined situps (3 x 10) Leg press (3 x 10) *using fairly light weights Ok, that's it:) Have a great day and SMILE! I can't wait to be healthy again!

7:24 AM on the GO train - Read Luke 10. Going through the book of Luke. I jump around but the jumping is centred around Luke. Reminded about who my neighbour is and that we are called to love. Also, rememorizing and internalizing 1 Corinthians 13. Wow, 8:45 - 9:45 AM @ Hart House... Chin-up count: 1 x 7 20 min treadmill (incline 4.5), 1.68 miles 20 min elliptical (level 5), 2.08 miles I feel quite refreshed! And guess what? I showered too! Hmm, now time to eat breakfast;)

Today I worked out with Emily (emily-emchan.blogspot.com) at Hart House from 2:00 - 3:00 PM. I say this is the first, meaning it is the first time someone came out this year:) People have been busy and it has been tough to organize time slots suitable for everyone. That is why this blog network has been initiated - to complement people's individual or group workouts. Ok, enough said, here's the info. Weight: 173 lbs Workout Stretches Treadmill running ( 15 min @ 4.8 mph, 3 min cool down ) Machines - Abdominal (3 x 10 @ 36, 36, 50 lbs) i.e. 3 sets of 10 reps @ weight - Bench Press (3 x 10 @ 80,80,100 lbs) Cool down stretches It was fun and encouraging to workout with someone else. The workout was quite refreshing and energizing. I hope this keeps up and that more people would join:) Oh, as a post script, for those joining the fitness club, be careful of not spending too much time on blogs:p Please try recording what you did after each workout and how you felt. Also, I ask that y