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Showing posts from 2008

November 2008 - Workout Log

Nov 4 - Running (hard/easy - lap group twice, x3) - Bench Press: 95-115-115 (6-12-9) - Tri (kick back, press): 12-12 (12-12) - Preacher Curl (wide/narrow): 44-44 (7-7), 2-22lbs dumbbells - Stiff leg deadlift: 45-95-95 (12-12-12) - 90 degree side bends: 10-10 (12-12) - Shoulder (front, rear, side): 12-12-12 (12-12-12) - Dumbell Lunge: 22-22-22 (12-12-12) - Lat pulldown: 70-100-100 (6-10-12) *Weight (Reps) Nov 3 - Max Bench: 145 lbs - Lactic Row: 44 reps, 1 min, 35 lbs - Erg: 644 m / 2:15 min - Barbell Curl: 20 lbs, 12 reps / 4 sets - Squat: 115 lbs, 10-5-10 - Track Set (abs): 15 reps - Hip extensions: 25-25

September 2008

This month has been a transition from work-life to school-life, and what a change it is. No evenings or weekend, and I need to better organize my time. Things are getting much and I'm getting my rhythm down. Anyways, here is the blog for this month :) 9/24 : 9 PM @ AC Joshua - 23:45 Derek - 20:17 50 backsquats 50 barbell cleans 50 barbell curls 50 GHD situps 50 GHD back extensions *I worked out with Derek. He did 30 reps and subbed the GHD situps with a Roman situps on a fitness ball.

August 2008: Fitness

[Fellow workout friends, local and abroad: I invite you to share about your fitness goals & achievements, post up, and let me know where I can see your online fitness journal] Links: Xplore CrossFit CrossFit.com Journal (August 2008) 8/7/2008 (Arrived slightly after 7 AM @ Xplore CrossFit. Even though I have a week left, I'm going to pay a month's worth and really get this done. Also, Jordan (who is amazing btw) has been helping me throughout the year, allowing me to workout with them and helping me with technique) WOD (Workout of the Day) 35# dumbbell burpee squat thruster 20# ball slams pullups 10-9-8-7-6-5-4-3-2-1 >.< !! Time: 43:36 (I got beat by 20 min by a chick! But hey, I finished!)

July 2008 XCF Challenge

(I welcome anyone to join my challenge or to post comments of your own goals for July 2008) July CrossFit Challenge Personal records: (I will keep getting better, continuously pursue excellence, maintain focus, I will keep at it, and I will do it ... NOW!) 7/30 8k run: 53:13 (CrossFit WOD is 15k run. Time constraint - lunch break) 7/29 Helen: 26:32 7/24 Fran: 28:13 (With 45# thrusters, though I did the first 15 reps with 90#. Pullups were chin-to-bar and needed jump-assists. Note that the new CrossFit standard is chest-to-bar) 7/22 XCF: 37:05 (2 sets as above, replaced last two sets of pullups with pushups) _______________________ Workout References : Helen 400 m run 55# dumbbell sings 12 pullups (for time) Fran (Courtesy of Dan ) Reps: 21-15-9 95 lbs thrusters Pullups For time! Xplore Crossfit ( XCF ) July 2008 Challenge 25 pullups 400 m run 4 sets for time (Sub-10 minutes to qualify for record )

Fierce Intensity

It has been over a month since my last post. And all this time I have been working out when I felt like it, how I felt, ... bowing to my whim. I grew fed up with that and decided to journal. Also, Frank (my workout buddy / coworker) is also journaling, giving me more incentive to do so. I just had a peanut butter cookie and a greek salad - yuM! I feel quite refreshed and energized now. I also took ClearGuard for my allergies. Much better :) So before I start journaling, it is essential to redefine my goals. I no longer aim to gain weight, at the moment. While that would be fantastic, I have another goal: running the Toronto Waterfront Half Marathon. I will be runnning friends. My goal is to complete it. It will be my second half (my first was the Seafair Half Marathon, which I ran with Ryan, my coworker - who recently became an associate! Congratulations Ryan!). My goals are not so defined, but here's what I will focus on: - Develop core strength (abs, back, legs, etc...) to sup

Getting in the Zone

I just got back into CrossFitting. That meant going into work earlier so I could leave a bit earlier. Waking up incredibly early, even when I'm tired and sore. It means eating properly (40% carb, 30% protein, 30% fat). And for my own reference, here's the math: Eat in "blocks", 1 block = 7 g protein, 9 g carbs, 1.5 (x2) g fat (eat in this proportion) How many blocks? .7 of Lean Body Mass ... which is found by using your weight and your body fat percentage. So I'm pretty excited and feeling good. It's going to take a lot of tweaking and changing, but it will help properly fuel my day to day activities. Nutrition will help take me to the next level. For some additional news: June 7: 50 mile relay Rainier to Ruston, I run two legs, totaling 9.1 miles. June 28: Seafair Half Marathon - running with Ryan As a late note, May 16 was Bike to Work Day and I biked from Issaquah Highlands to Seattle (my first time). That's over 30 km. Took me over 2 hours but I had fu

CrossFit ?!

Here's a link to the  CrossFit Program . Dang. This morning. 7:30. I went in. Died after the warm up. Today it was the Spartan 300 workout. I had to use a little help throughout the workout but hey! I finished! So for those unaware, I have been also working out with people at CrossFit. There's tons of information on their website, but basically, it's high intensity, variety, and very functional. Very hardcore. The workouts remind me of my dragonboat days. And also of the 300 workout :) Ok, so here's what I did: Warm-up - 500 m row - 15 deadlifts - 15 pushups - 15 swings - 15 box jumps (2 rounds) WOD (Spartan 300) - 25 pullups (needed rubber band assistance towards the end) - 50 deadlifts (95lbs instead of 135 lbs) - 50 pushups - 50 box jumps - 50 floor wipers - 50 KB clean&press (used 15 lbs dumbbell instead of 35 lbs kettlebell) - 25 pullups (rubber band help - chin not fully above bar for about 20% of reps) Completed! 56:00 minutes (only nee

The Plan

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I met with a personal trainer @ Xplore Fitness. His name is Jason and he's a crazy martial arts expert and personal trainer. I learned a lot and he has given me a better sense of how I need to achieve my goals. But here, let me state my goals a little more clearly: I aim to increase my lean body mass, increasing my body weight from 172 lbs to 200 lbs by August 2008. I am running 10 k and 1/2 marathon races with my coworkers, with the purpose of having fun and finishing. 200 lbs is not a strict constraint. My primary goal is to stay lean and functional and my secondary goal is to increase my size. The Plan - no calorie counting, or specific eating plan. just know the basics and be consistent Plan: Weight breakdown 1. 172 lbs x 15.5% = 26.7 lbs body fat (BF) 2. 172 lbs - 26.7 lbs = 145.3 lbs lean body mass (LBM) If goal = 200 lbs total weight, and want to maintain BF %, BF (goal) = 31 lbs (+4.3 gain) LBM (goal) = 169 lbs (+23.7 gain) Plan: Nutrition Need to just eat more :) Approx 25

Re-Vision

Xplore Fitness - my new gym. Closer to work & bus stop. Cheaper. And has everything I need. (Though it doesn't have a pool). Includes 2 free personal training sessions and 1 training session / month for followup. Okay, my goal has always been to get better. To improve. I have been hesitant of quantifying my goals. More recently, I realize that it is important to be specific about your goals. Having clearly define goals assist in motivation - but they should not make working out a drag. I workout for the joy of fitness. I bodybuild to shape my body into the best it can be, developing physical strength, endurance, stamina, and flexibility. Bodybuilding is part of a greater goal of attaining true strength. Through my physical training, I aim to achieve strength of character, consistency in integrity, staying power, and renewed passion. My desire is to give God glory. To share His love, His truth. To experience it and allow others to experience the message of hope through my life.