Friday, February 29, 2008

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:

- 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 need to shave 36:00 minutes to be a Spartan! Haha! And increase weights for some)

Friday, February 15, 2008

The Plan

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 2500-3000 cal / day. Maintain balance in each meal of:
- Carbs 50%
- Protein 25%
- Fats 25%

Also, for gaining muscle, need approx 117 grams protein / day (weight in kg *1.2). Protein and other nutrients required immediately after a workout. I will generally consume this in the form of a protein shake.

What I'm going to do is eat until I'm satiated (not feeling too full / bloated) and eat often (so I'm not feeling hungry). The first is to avoid excess fat storage, and the second is to avoid catabolism and loss in LBM. P.S. Drink lots of water

Plan: Cardio
Max heart rate = 220 - 21 (age) = 199
65% HR = 129 (fat burn zone), 45-60 min max before losing LBM
85% HR = 169 (cardiovascular strength zone) , 20-30 min max before losing LBM

Stay in between these two zones. Where exercise will exceed these maximums, ensure proper nutrition (enough carbs and good balance).

Plan: Working out
4-6 exercises per body part
3 sets 10-12 reps
- 1st set: just do it
- 2nd set: just do it
- 3rd set: on final rep, hold contracted position for 10-30 sec, then resist the negative

Strength training 4 days / weeks.
Monday (Day 1): Biceps / Triceps
Tuesday (Day 2): Chest / Back
Wednesday: Cardio (i.e. cycling class)
Thursday (Day 3): Quads, hammy, calves
Friday (Day 4): Shoulders (front / back)
Saturday: Cardio (i.e. running with coworkers, martial arts class @ Xplore)
Sunday: Rest
*abs and core should be trained often =)

- use cables (constant resistance)
- in chest exercises, keep chest out and shoulders back
- working opposing muscles
- aiming to get muscles to point of fatigue
- contract muscle @ each rep
- vary grip for variety and to work different muscle groups
- perform function exercises as well (pushups, dips, chinups...)

Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip of every weight that so easily hinders our progress. And let us run with endurance the race that God has set before us. -Heb 12:1 (NLT)

Tuesday, February 12, 2008


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.

In the spirit of specific goals, here is a preliminary list of goals that I am driven to achieve by August 2008, when I return to Toronto:
1- currently bench 135 lbs. goal: 200 lbs (10 reps)
2- current weight 172 lbs. goal: 200 lbs (gain lean muscle mass only)
3- current body fat 15.5% goal: <14%
4- complete 10 k race and 1/2 marathon

Here is my current plan of attack for each goal (my plan of attack will continue to change as the weeks go by):
1- train with intensity, consistently pushing my limits
2- diet: higher caloric intake. quality carbs. strongly limit sugar intake and evening snacks with carbs. more protein. post/pre workout nutrition. training: train muscles to failure.
3- drink lots of water. weekly cardio. diet (see #2). refrain from excessive eating / binging. srongly limit alcohol consumption
4- train all muscles to protect from injury. run consistently to build endurance. add speedwork and hill training.

Renewed. Revitalized. Refreshed. Re-energized. Recharged.