Fitness Log #27

Day 27: Dec 28, 2009

Squats - 5x5@60kgs

Bench Press - 5x5@60kgs

Rows - 3x25@10++kgs

Push-ups - 3xF(15,15,12?)@Bodyweight only

Reverse crunches - 3x15

After a two week absence I am back to doing the Stronglifts 5x5 workout. Started easy and did workout A. Squats at 60kgs was easier than I thought, 70kgs would probably have been a better challenge but I did the reps with full range of motion in order to gain maximum results. No sense in getting injured at the start.

Bench press was heavier, but manageable. Inverted rows were replaced by upright rows. Could probably have gone higher in weight but I figured it was a replacement of an exercise to failure.

I hope to get back in the groove before my trip to the US. Emailed the local CrossFit gym, hopefully I get a reply soon. Time to go hardcore!

Lost phone

I lost my phone last Tuesday. I initially thought that I left it at home, for some reason I did not bother calling the house to confirm that. So as soon as I got home I was expecting it to be on my bed, under my pillows or on my desk... I was wrong.

So I told my mom what happened and asked her to cancel my plan (it's actually her account... yes I know). I would be getting a prepaid SIM card to replace my number instead as sooner or later I would have to cancel my account anyway. At first thought, I was concerned with the effort of trying to rebuild my contacts and losing some as well (especially business ones).

Then I started thinking what else I lost. No, I don't have scandals or porn in my cellphone. Some notes and actually a few somewhat numbers but not much security risk I believe.

So the next question really is, what phone do I replace my old one with? Any suggestions? Open line and can be used in N. Americas, Europe and Asia (of course) with most of the bells and whistles. The iPhone 3GS is on that list but will also consider alternatives.

Fitness Log #24 aka FAIL

Day 24: Nov 30, 2009

Squats - 5x5@85kgs

Overhead Press - 4x5@42.5kgs 1x4@40kgs

Deadlifts - 1x1 @105kgs

Prone Bridges - 3x1min

Squats were ok, but I may have gassed out on the OHP. Failed on the last set of OHPs and had to remove 2.5kgs.

Deadlifts was a complete failure. Grip failed on first rep and was not able to recover. Perhaps I failed to rest properly or was not able to prepare by eating before workout and not drinking water during the workout.

*On a different note, I worked out at SM North Edsa's The Block but parked way back in SM Annex due to parking/traffic. Seemed there was a lot of people in the mall today for some reason. SM Annex was newly renovated and had a Rockwell/GB5 feel to it.... save for the shops.

Fitness Log #23

Day 23: Nov 27, 2009

Squats - 5x5@85kgs

Bench Press - 5x5@65kgs

Rows - 3x10@30++kgs

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

Increased the weight on exercises. Psychological barrier on doing the squats and was not 100% on the technique.

Substituted upright row against inverted row

Fitness Log #22

Day 22: Nov 23, 2009

Squats - 5x5@82.5kgs

Overhead Press - 5x5@42.5kgs

Deadlifts - 3x1 and 2x1@100kgs

Pull-ups - 3xF@Bodyweight only

Advanced Prone Bridges - 3sets

I don't quite remember the weight for the squats, it was either 82kgs or 85kgs. Either way it was ok, getting better with the form every time. OHP was a little more challenging but made it through all sets.

Deadlifts were again better this time out and did better than last time and lasted 3 reps on first try.

Did another variation of the prone bridges which was a tag-team version of the last one. One person moves 4 plates from one side to the other and back (twice) while another one "suffers" with a normal plank. Both players switch roles right after the other. Fun!

Fitness Log #21

Day 21: Nov 20, 2009

Squats - 5x5@80kgs

Bench Press - 5x5@60kgs

Inverted Rows - 3xF(?)@Bodyweight only

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

Squats can now increase in weight! It is heavy but I feel we can start progressing and start getting nearer 1.5x bodyweight (~105kgs)

Bench press is ready for weight increase as well. Performed the planche style push ups and its a good variety and kept me pushing more.

Fitness Log #20

Day 19: Nov 13, 2009

Squats - 5x5@80kgs?

Bench Press - 5x5@60kgs

Inverted Rows - 3xF(?)@Bodyweight only

Push-ups - 3xF(?)@Bodyweight only

Reverse crunches - 3x15

I forgot to log this one. Can probably improve on the bench press in terms of weight. Getting bored on the inverted rows and push ups. Might consider push-ups related to doing planche's with the hands nearer the waist.

Day 20: Nov 16, 2009

Squats - 5x5@80kgs

Overhead Press - 5x5@40kgs

Deadlifts - 4x1@100kgs

Chin-ups - 3xF@Bodyweight only

Advanced Prone Bridges - 3x30sec

Squats became better after reading Mark Ripptoe's Starting Strength. Proper technique goes a long way! OHP are back to the way I initially experienced it, time to add weight.

Deadlifts where better this time out. No hesitation, just doing it. Grip failed us yet again. Can only do 2 successive lifts.

Did a variation of the prone bridges which involves moving 4 plates from one side to the other. A lot more difficult... and fun.

Fitness Log #19 aka The Curse of the Cake

Day 16: Nov 9, 2009

Squats - 5x5@80kgs

Overhead Press - 5x5@40kgs

Deadlifts - 4x1@97.5kgs

Pull-ups - 3xF@Bodyweight only

Prone Bridges - 3x30sec

Huge jump in weights from last time out. did 80kg squats and at 67kg body weight that is almost 1.2x my own weight. Our goal is to reach 1.5x bodyweight which is a little over the magic 100kgs. The squats were ok, a little off on the form on a few occassions but not too bad.

OHP was more difficult than last time despite having the same weight, perhaps I burned out on the squats or the huge serving of cake an hour before workout did me in.

Deadlifts were again decent, grip becoming the main issue again.

Fitness Log #18

Day 17: Oct 30, 2009

Squats - 5x5@75kgs

Bench Press - 5x5@40kgs

Inverted Rows - 3xF(12, 10, 8)@Bodyweight only

Push-ups - 3xF(12,12,12)@Bodyweight only

Reverse crunches - 3x15

Only workout for the week, although I attended another of Jacky's (and Richard's) Dance! Dance! class and release 2.0 of Neo's Body flow.

Increased weight of squats but I was not fully satisfied with my form. Bench press was ok despite changing my grip from a no thumb grip to a "normal" one.

I'm getting bored with the inverted rows and push ups... perhaps adding weight is in order?

Fitness Log #17

Day 16: Oct 30, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x3@90kgs

Pull-ups - 3xF@Bodyweight only

Prone Bridges - 3x1min

Since the OHP sucked last time I did some research on how to perform the exercise properly and found out that we've been doing Push Presses and was not doing OHPs correctly. So we scaled it back to 40kgs and concentrated on doing the form properly.

Squats were pretty good, a couple of reps were not as good but overall it was ok. We might add 2.5kgs next week so we can start progressing. Deadlifts were also decent, not as good as last time but decent. Our grip started failing on us on the second/third rep so we need to work on that.

In other aspects, yoga is starting to get exciting with new poses release 2.0 is scheduled for next week if I am not mistaken. I also joined Jacky's Dance! Dance! class and while I enjoyed it, I might not be able to join the next sessions as that means skipping more of the gym training (I've done only 4 workouts in 2 weeks which is not good).

Either that or I work out on the weekends....

Exploring Dublin Part II

With Socs off to work, I was left to explore Dublin on my own. It's always a little unnerving to go about a new city alone as even crossing the street poses unique challenges. Luckily Dublin city authorities helped out on that regard.

So I set off to see more of "newer" parts of Dublin first and explore that area. It is actually an older part of Dublin that used to be more of a docklands/warehouse area but is now the up and coming place where more modern apartments are being built up and the development of their financial district.

Armed with the knowledge I gathered from the River Liffey Tour, I went back and took a closer look at some of the attractions along the river. Walking along the North side, I saw a couple of nice bridges, the James Joyce Bridge which bounced up and down from the pedestrians walking over it and the new (and unfinished) Samuel Becket Bridge which is reminiscent of a harp, an icon for anything Irish (see the Guinness beer, their coat of arms etc)

And since the River Liffey was the lifeblood of Dublin, it also showcased a replica of Jeanie Johnston (a really old boat) that offers sailing training trips, which is something to look forward to if and when I relocate.

And then there was the Famine Statues, sometime in Dublin's history there was a great Famine and is constantly reminded by memorials such as this.

A quick walk back to the apartment made me pass by the Court House and a few more bridges before I got to the familiar city center.

Fitness Log #16 aka I'm Back

Day 15: Oct 26, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@45kgs

Deadlifts - 1x3@90kgs

Pull-ups - 3xF(12, 8, 6) @Bodyweight only

Prone Bridges - 3x30sec

Jason and I decided to go and do 70kg squats today. Despite my leg not being 100% I was able to do relatively good reps in. We are planning on sticking to 70kgs this week and increment by 2.5kgs next week so as not to shock the body.

OHP still sucked a bit, but with spotters we were able to get the reps done. 90kgs of deadlift was better this time. Probably the psychological effect of having a spotter adds something. Although the 3rd rep was not in good form according to Jason.

Fitness Log #15

Day 14: Oct 23, 2009

Squats - 5x5@65kgs

Bench Press - 5x5@55kgs

Inverted Row - 3xF(15, 12, 8) @Bodyweight only

Push ups - 3xF(15, 15, 15) @Bodyweight only

Reverse Crunches - 3x12

Forced myself to the gym this time. Mediocre performance on everything except Bench Press. I was taking care of my leg and was not really in the mood, I just needed to log my second workout for the week.

Exploring Dublin Part I

The first few days of my two week vacation in Dublin was getting my bearings and exploring the city. Socs and I went for a quick and dirty walk of the city enter and the major streets that I would be walking for the rest of my days in Dublin.

I saw the usual Dublin highlights such as the Spire of Dublin (aka The Stiletto in the Ghetto aka The Nail in the Pale aka The Pin in the Bin aka The Stiffy at the Liffey aka The Erection in the Intersection aka The Rod to God, etc) and Molly Malone statue (aka The Tart with the Cart aka The Dolly with the Trolley aka The Trollop with the Scallop aka The Dish with the Fish aka The Flirt in the Skirt). Dubliners tend to have cool nicknames for such things.

I was finally able to try the infamous Nando's chicken that I've heard so much about, and might I say it was pretty good. In fact I was able to sample quite a few of the restaurants I've been hearing about and none have failed me.

One of the more touristy things we did was visit the Old Jameson (pronounced "Jemeson") Distillery. I was not really a fan of whiskey (or hard drinks for that matter) but after taking a sip of Jameson Irish Whiskey (and one with cranberry juice) I seemed to take a liking to Jameson Whiskey in particular. According to the tour guide, Jameson is arguably the best whiskey and I'm not one to argue.

On one very nice Irish day (the sun was actually out), Socs and I went on the Liffey River Tour which basically ran up and down the Liffey River, which is the lifeblood of Dublin. This gave me a chance to know more about the city and find out interesting places to see and visit during my stay.

Fitness Log #14 aka I suck

Day 13: Oct 19, 2009

Squats - 5x5@60kgs

Overhead Press - 5x(5,5,4,4,5)@40kgs

Deadlifts - 1x3@90kgs

Chin-ups - 3xF(10, 5, 3) @Bodyweight only

Prone Bridges - 3x30sec

I suck. While the squats were ok and could have done 70kgs, everything else was crap. After a (relatively) long hiatus, I felt some effects of the travel and jetlag. My leg muscles still felt all bunched up (perhaps from the cold Irish weather and the 24 hour flight) so I had to wear knee braces on both knees.

OHP sucked big time. Jerked the weight more than usual and failed to reach 5 reps on 3rd and 4th set. Luckily Daryl came in to help on the 4th set (I nearly failed to do the 4th rep there) and on the last rep of the 5th set. He also gave me quite some time to rest for the 5th set hehe

90kgs of deadlift was a little too much for me. I was shaking all the way up and was not much in control on the way down so I stopped at 3 reps. Might go back down to 80kgs next time.

Chin ups was a mix. I liked the form, but only managed to do 3 proper chin ups on the last set. These were all unassisted though so at least I know where I am.

I made a mistake on the prone bridges as I tried to do them at 1 min intervals hehehe. Only managed to do it successfully on the first set. Next 2 were probably in the region of 45secs, not bad.

also identified

Just like in Cyprus, I've recently chanced upon knowing what things are way after I've wondered about them.

I was surfing the internet over the weekend for Voyager I information (yes, I am a geek) and somehow chanced upon this link (if you can figure out how these two are related, I'll give you a pack of chocnut). The sculptures looked familiar, and I finally realized that these where the weird sculptures I've been passing by from work when I was in Vermont.

Everytime I chanced upon the sculptures from the highway, I wondered what it was and why the hell was it there. I had no idea how to get there as it was in the middle of nowhere. Now I know, and knowing is half the battle...

Fitness Log #13

Day 12: Sept 25, 2009

Squats - 5x5@60kgs?

Bench Press - 5x5@50kgs

Inverted Row - 3xF(?, ?, ?) @Bodyweight only

Push ups - 3xF(?, ?, ?) @Bodyweight only

Reverse Crunches - 3x12

First (and only) workout in Dublin. I thought that given the stress of international travel would weaken me so I decided to reduce the weight on my squats. I was mistaken there and could have proceeded to do 70kg squats.

Went up to 50kg bench presses as I couldn't find a couple of 10kg plates. Weight was decent. Forgot the number of reps on the inverted rows and push ups, but it was neither pathetic not spectacular.

After more than a week off, I'm back to the gym tonight. Thinking about shifting programs but might as well continue with the program rather than waste my time and effort.

Roar!

I initially wanted this...

... but we got this instead :)

In Eire

A few days behind, but I am finally in Dublin, Ireland. It was a very long flight from Manila and I wasn't able to get some sleep for 24 hours. And with the weather that greeted me here I wasn't a hundred percent the following day.

Felt better after a day of taking things slow. Met some of Socs' officemates and had dinner with Christian, Joel and Tinay. Suprisingly very good Irish weather today, the sun is out most of the day and was able to walk around a bit without a jacket on. Socs and I just came back from a river cruise, pictures to go out later tonight probably. Looking forward to explore the city tomorrow (weather permitting) rather than just the shopping areas hehe.

We're off to the gym tonight, hopefully I'll get back into the groove of things after a long time off. I'll probably take it easy for tonight, it is a vacation after all.

Out of Office Reply

Hi,

I will be on vacation from Oct 1, 2009 until Oct 16, 2009. I will try to update by blog whenever I can and upload pictures should I be taking "bloggable" photos. But watch out for film photographs when I come back, I am bringing 5 rolls of film for my trusty old school film camera.

I am also hoping to continue my workouts despite being on vacation in a different country.

For concerns, gossip or general conversations leave messages in my blog or facebook page.

Thanks,

Allan

Fitness Log #12

Day 11: Sept 28, 2009

Squats - 5x5@70kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x5@80kgs

Chin-ups - 3xF(15, 8, 6) @Bodyweight only

Prone Bridges - 3x30sec

The workout sucked! In a good way... the weights are starting to add up and the exercises almost destroyed me. The mental aspect of trying to do the exercises properly is starting to manifest itself. There were times I wanted to quit, but good thing Jason was there so I couldn't chicken out.

Not exactly though... we chickened out on the 45kg OHP so we scaled it down to 40kgs. Our first set at 45kg was very hard and doing it for 4 more was going to be impossible.

Squats are definitely getting heavy, form may have been compromised a bit so we are sticking to that weight for now. Same thing with deadlifts.

Fitness Log #11

Day 10: Sept 25, 2009

Squats - 5x5@65kgs

Bench Press - 5x5@40kgs

Inverted Row - 3xF(20, 15, 15?) @Bodyweight only

Push ups - 3xF(40, 30, 20?) @Bodyweight only

Reverse Crunches - 3x12

Squats are definitely getting heavy. Form was compromised a bit, but still ok. Jason and I plan to go up to 70kgs next week and stay there for a while and keep good form before proceeding. 70kgs is approximately bodyweight for both of us anyway.

Patience on bench press again, still a bit light.

Minor change on the inverted rows, increased the height of the bar a bit making pulling my chest to the bar a little harder. I can't quite remember the number of reps I do for both the inverted rows and push-ups. Perhaps adding weight should be in order for the next workouts? I seem to be consistent enough in reps that additional weights can be a new challenge.

Fitness Log #10

Day 9: Sept 23, 2009

Squats - 5x5@60kgs

Overhead Press - 5x5@40kgs

Deadlifts - 1x5@75kgs

Chin-ups - 3xF(15, 10?, 8?) @Bodyweight only

Prone Bridges - 3x30sec

Performed all exercises with no shoes.... not because I wanted to but because I left them at home. I have read articles about the benefits of doing squats (and pretty much all exercises) barefoot. They actually felt great! I was firmly planted to the floor and easily performed the exercises. I was cautioned by the gym staff about being barefoot but only careless people get weights dropped on their feet. Besides if a 25Kg plate falls on your foot, do shoes matter?

I was a little overwhelmed with the OHP, I decided to jump the weight and match Jason (in fact I was supposed to do workout A). But it felt good, the weight was just on my limit (failure came at 5th rep on 4th and 5th set).

Yeng joined us and it is nice to find out how a girl matches up with the program. Her squats went fairly well (could probably improve on the form), same with the OHP. Deadlift form was good considering it was her first time. Forget about pullups though... hehehe

Milk intake is not as much as I would have expected, kinda slacking off a bit. But I make it a point to drink around 3 glasses a day.

Fitness Log #9

Day 8: Sept 21, 2009

Squats - 5x5@55kgs

Overhead Press - 5x5@30kgs

Deadlifts - 1x5@70kgs

Chin-ups - 3xF(8, 6, 4) @Bodyweight only

Prone Bridges - 3x30sec

Squats was not perfect but the weight was still not a problem so progress is still ok. OHPs where good, getting heavier now but still ok.

Deadlifts were better than before. 70kgs was easy, time to increase weight

I think I should have done pull-ups now instead of chin-ups... oh well.

Minimal milk intake for the day.... will drink a couple more glasses in a bit. I think I am growing a gut with this diet though, which is a little worrying... I don't want to look skinny-fat. I will stick with it for a month or so more and see what happens.

Additionally, while I get a decent workout (I do sweat and breathe heavy) I immediately feel that the workout was not 100% I am tempted to increase the intensity or add more exercises.

On a different note, I saw Des (former ARPT teammate again) and (Manyak) Danny texted me about an ADMU marathon (for athletes, alumni, etc only) on December 6 to celebrate Ateneo's 150 years. It's either a 3K or a 10K run... doesn't matter, I have enought time to train.

Fitness Log #8

Day 7: Sept 19, 2009

Squats - 5x5@50kgs

Bench Press - 5x5@35kgs

Inverted Row - 3xF(20, 15, 15?) @Bodyweight only

Push ups - 3xF(30, 20, 20?) @Bodyweight only

Reverse Crunches - 3x15

Again, squats felt excellent despite the beating I got from the yoga session. I'm up to 50kgs now and I'm very excited on going heavier... slowly of course

Bench press is still on the light side for me but I will stick with the progression for now. Have to keep my patience on this one.

Was not satisfied with my performance on the inverted rows and push ups. I think I could have done better on both. I guess this is where a good gym buddy comes in to push you further.

On another side note, live fire exercises finally pushed though with a few Oracle friends and my war buddies. Shot only a couple of mags and quite satisfied with my shots. I definitely would want to go back and shoot a few more rounds.

Fitness Log #7

A few days ago, I heard news that there was going to be a yoga/pilates/taichi session here at the office that was going to be instructed by a colleague of ours. While I have tried out a few sessions of such a class at my gym, it has been quite a while since I did any sort of stretching/balance routine I decided to join them.

I already knew that my flexibility and balance needed improving but this class reminded me of it. I was sweating and shaking through most of the poses and routines. At certain points I was actually just using my strength to get me through the tracks instead of focusing on the stretch and balance. Now my right oblique is a little sore, and my knee feeling weird from the stretches and poses. And I will still be continuing the Stronglifts 5x5 program later today... good luck to me.

In any case, I still plan to continue attending the classes as long as it is on offer (hey, its free and it fits my schedule). It should help me in the 5x5 program and my overall fitness. Strength, flexibility and milk... its the way to go.

Fitness Log #6

Day 6: Sept 16, 2009

Squats - 5x5@45kgs

Overhead Press - 5x5@25kgs

Deadlifts - 1x5@70kgs

Chin-ups - 3xF(12, 8, 6) @Bodyweight only

Prone Bridges - 3x30sec

Squats felt excellent on third set and onwards, I say I probably have gotten the technique pretty much covered. Weight is starting to get heavier so I'm excited for the next couple more weeks.

Overhead press will now increase by 5kgs per cycle, the weight right now is ok. Felt some weirdness on the left elbow but didn't bother me on the 4th and 5th set.

Might stick with 70kgs on the deadlifts, form might get compromised.

Left my daily allowance of milk, good thing there was leftovers here in the office. Will drink the rest before I sleep tonight.

On a different note, I saw Des (former ARPT teammate again) and (Manyak) Danny texted me about an ADMU marathon (for athletes, alumni, etc only) on December 6 to celebrate Ateneo's 150 years. It's either a 3K or a 10K run... doesn't matter, I have enought time to train.

Fitness Log #5

Day 5: Sept 14, 2009

Squats - 5x5@40kgs

Bench Press - 5x5@30kgs

Inverted Row - 3xF(20, 15, 10) @Bodyweight only

Push-ups - 3xF(30, 30, 20) @Bodyweight only

Reverse Crunches - 3x12

Getting a little heavy on the squats now, nice thing is that I feel good about squatting deep. Knees still bother me a little, proper warm up next time out is probably in order. Bench press was boring, I'm used to going heavier with more reps but again form is the key and I concentrated on the chest working more than the triceps.

Need more work on the Inverted rows, drop in power is evident after first and second sets. I might need to push more on the pushups despite getting decent numbers, I could have pushed to 35/40 on the first set.

On the GOMAD side, I am now a little more comfortable in finishing an entire liter of milk a day. Might consider bumping up consumption next week.

Fitness Log #4

Day 4: Sept 11, 2009

Squats - 5x5@35kgs

Overhead Press - 5x5@22.5kgs

Deadlifts - 1x5@65kgs

Pull-ups - 3xF(14, 8, 6) @Bodyweight only

Prone Bridges - 3x30sec

Personal Note: I will not workout in ABS-CBN ever again (well not while doing 5x5). They don't have olympic bars.... and I mean not a single one. So all the number above should be taken with a grain of salt as I didn't know the weight of the bar and had to compensate with additional weight.

My knee was feeling pretty weird recently, with some form of discomfort on all parts of my right leg (from calves to butt), so I opted to wear my knee brace during the workout. Everything felt good, except for the approximation of weight, also learned a few crucial lessons in doing the exercises.

For squats, avoid letting the knees from spreading apart and concentrate. For Pull-ups, lead with the chest.

On the GOMAD side, went to the grocery for my weekly supply of milk (consumed approximately 500ml as of now, will drink more before going to bed). Aside from the milk I also bought a bunch of goodies: lychee jelly, chocnut, choco coins, flat tops and choco frosties cereal. These will be my stash at work :)

Fitness Log #3

Day 3: Sept 10, 2009

Squats - 5x5@30kgs

Bench Press - 5x5@25kgs

Inverted Rows - 3xF (15, 12, 8?) Bodyweight

Push-Ups - 3xF(20+, 15, 10?) Bodyweight

Reverse Crunches - 12,10,8

Early solo workout, was at the gym at 6am. Had Mickey-D's for breakfast.

Decided to add 5kgs instead of normal 2.5kgs, I could handle the weight and form was not compromised. Zoned out for a bit, was probably still sleepy.

Bench press was very light for me, concentrated on the form more to get the most of it, will continue to add 5kgs everytime same as squats.

Inverted rows was also new to me, it was a bit painful on the palms, but relatively quite ok.

Could probably have pushed more on push ups from 20+ on first set to 10? on the last is pathetic.

Abs still hurt, probably from all the exercises engaging the core. Form could improve as number of reps.

Finished 250ml of milk after workout. Bought another liter of milk for the day's consumption.

Lesson learned: NO FUCKING EXCUSES! I could have concentrated and pushed more on the exercises (squats, rows and pushups). Lack of workout partner should NOT hinder progress. Early workout not an excuse. Need to eat more and drink lots of water for recovery.

Personal reminder: NO FUCKING EXCUSES! Will go drink water now...

Fitness Log #2: Day 2

Day 2: Sept 8, 2009

Squats - 5x5@25kgs

Overhead Press - 5x5@20kgs

Deadlifts - 5x1@60kgs

Chin-ups - Bodyweight only. 3xF(15, 12, 10?)

Prone Bridges - 3x30sec

Felt good on form and weight on squat. Overhead press was new to me, but felt good as core also engages when pressing. Jason and I made a mistake on the Deadlifts, should have been 1 set of 5 reps, form was ok though and weigh was good. Chin-ups were ok as well, with Jason spotting on last few reps.

Started GOMAD, failed to finish 1L of milk. Stomach not used to ridiculous amounts of milk. Still need to eat more on top of that.

Fitness Log #1: Day 1

They say that a fitness log will keep you on the chosen path of fitness, and after searching the internet on the effectivity of the Stronglifts 5x5 program I must say I am impressed. Therefore I introduce you to my Fitness Log series.

You should expect the following details everytime I post one:

1. Done after every workout or physical activity.

2. Details of workout

- Includes sets, reps, weights

3. Diet

- Highlights on food intake only (number of times and approximate volume)

4. Should include pictures. Front, back and side.

- Done as soon as I wake up every morning of every workout day (for consistency)

- No flexing of muscles. Standing tall (ie chest out a little)

5. Thoughts on any of the above item

These should give me no excuses in deviating from the "Plan" and the "Goal".

So let's get started! Unfortunately I am starting late, so no pictures yet just details and thoughts.

Day 1: Sept 3, 2009

Pseudo start to 5x5. It was actually a leg day workout from my previous program but performed full squats and deadlifts as per 5x5 requirements.

Squats - Forgot the sets and reps, but went deeper that I normally did. Last set was 60kgs partial squats (but deeper than 'normal') at approximately 8 reps

Deadlifts - Last set was 50 (or 60) kgs at 6 reps

Leg Press - 12@100kgs, 10@140kgs, 10@160kgs

Box jumps - 12@18inches. Sample for Jason/Manny only

Chin-ups/Pull-ups - Bodyweight only. Showed Jason tecnique and proper spotting only.

Initial though was it was not a good workout. Ivan, Jason, Topeng, Daryl, Manny and I were rotating on the squats and deadlifts part. Took too much time with not enough lifting. Got a good feeling during the leg press, hence the increasing weights. Had a decent pump after the chin/pull-ups session though.

Legs felt beat for the next few days, therefore deciding to do Stronglifts 5x5 using full squats and concentrating on form rather than weight.

Going Mad

As per the website shared by Ivan, I am now starting the GOMAD diet. It stands for Gallon Of Milk A Day. And yes it is mad.

So today, in fact after publishing this entry, I will drink my first liter. I'm starting with 1 liter of milk a day and progress to a gallon so that my digestive system has time to react with the sudden influx of lactose.

I, along with Jason (and Yeng?), will go serious on the 5x5 workout from the same website. It starts slow but should increase my overall strength in time. I hope this routine works.

No more Everest...

... for now.

I've been so engrossed about the Everest Base Camp hike for quite some time now despite the fact that its a loooong way from now that I fear that when I finally get there it's going to be anti-climactic.

So I am looking for things to pre-occupy my mind. I just came back from wall climbing with Jason, Topeng, Nina and Au and it was a blast! Perhaps we can pursue this further.

Tomorrow will be live fire day again. I am still itching to climb a mountain again (Mt. Pulag anyone?) and I think I am getting back into the groove at the gym.

I am restless. If anyone has plans of doing something... anything... or planning to go somewhere... anywhere (within budget of course hehe), let me know!

Open climb invitation

This is an open (and serious) invitation to anyone who wishes to join Socs and I on an epic adventure! Hike to Everest Base Camp!

You do not need to be a hardcore mountaineer, just reasonably fit with the right frame of mind and determination this can be done. Some of the few details I got based on my (continuing) research.

1. 18 day endeavor (14 days? of which entails hiking starting from Lukla)

2. Approximate cost: $1000 ++ (plane to Lukla/guide/porter/lodging and food during hike only)

3. Flights available from MNL - BKK - KTM (approximately $450)

4. Cold weather gear can be rented in Kathmandu

I am putting an estimated budget of Php150,000 per person for this trip. Sounds expensive but do note it is an 18-day adventure to Nepal. That money should include pretty much ALL expenses including airfare (international and domestic), accomodations (in KTM and during hike), food, water, miscellaneous expenses, hiking gear (buy and rent) and the unprescedented experience of hiking and experiencing the Himalayas! So start saving up!

We don't intend to climb within a year and a half (post church wedding climb heheh) so we still have time to prepare financially! If you are interested or have any questions let me know.

Yes...

She said yes...

less than 24 hours

I can't wait...

Pet gym peeve #2

2 days ago I went back to the gym after being sidelined for a couple of weeks. I was really looking forward to working out again.

After doing a couple of exercises, I went to one of the machines for a third exercise and laid down my water bottle to get some weights. At the corner of my eye a saw a guy carrying a couple of plates to the machine, it was apparent that he was using it. So I sheepishly asked if he was using it and excused myself.

Normally this should be ok, but this guy didn't seem to like the fact that I wanted to use the same machine. No smile, no "It's ok", nothing but a semi-pissed off look like I was stealing his stuff. He could have offered me to alternate with him, as any good natured person would. In fact I myself aternated with 3 different people on 2 different machines on that day. No sense in hogging a machine when everyone is there to workout.

And speaking of hogging the machine, when I decided to do a different exercise I saw the same guy still sitting on the machine talking to a friend.... after I've done 2 exercises already. And I don't believe he has even started yet as he was not sweating or breathing heavy. Talk about gym etiquette.

still here

I started going back to the gym yesterday. Its probably more than a couple of weeks since I last worked out due to the colds/flu. I still have the sniffles, but I figured I needed to get back to the gym.

From what I remember I may have weighed 158lbs prior to getting sick, I am around 152lbs right now. I haven't weighed in using the same scale so I figure I lost a good 5 to 8 pounds over that time frame. I definitely noticed that loss (I don't look intimidating anymore), and I feared that I may have dropped my strength levels as well.

Somehow I had a pretty decent workout (chest and abs) and was surprised that I may not have lost a lot of strength. I took it relatively easy, but I was able to bench the 60lbs dumbells without a problem. Watch out 100lbs dumbells.... you're going to be next hehehe

Overall I'm relieved and assured that I can gain back that lost weight by going back to the gym regularly. Perfect timing as summer is just right around the corner!

Surfer dude or Muay Thai fighter

I am currently obsessed in the idea of going to Thailand and train Muay Thai for around a month. I have already scouted a gym and already have a rough estimate of the cost.

On the way to work though, I came to realize that I may also be wanting to go on a surf safari in Siargao. And if I remember, I did some research on it and was hoping to stay for a week or two.

Now I am a little confused on what I want to do. I have 20 days worth of leave starting June and I would like to make use of them by "going local" on a specific destination. I feel that you can only truly experience and appreciate the place by living there for a relatively extended period of time.

I may still have enough time to decide, I just wish I can decide on time and actually do it.

Daily commute

My day started out a little weird. I was planning on bringing my sister's car to work (she's on a vacation in Hong Kong) and I knew it was coding day for it. Unfortunately I completely forgot that coding period is from 7am to 7pm. I got out of bed around 7:20am.

So I got my gear together and prepared to commute to work. After two uneventful jeepney rides later, I was at Quezon Avenue MRT station. Luckily there was no line to get in the station and I got past the turnstiles fairly quickly. There was a growing number of people on the platform waiting for the trains, but that was ok for me.

Two trains passed and I figured I would probably be able to get in within a couple more trains. Suddenly, I heard a thump and there was a bit of commotion off to my right. Apparently someone fell of the platform.

I figured, no biggie, he's just going to hop back onto the platform feeling stupid that he fell or something. However the atmosphere was different. People started peeling back, and reactions started coming out. It felt a little more serious.... and a train was coming in as well. People started waiving for the guard, and the train to stop. Next thing I saw was a man all bloodied being helped up by the guard. A group of men pulled him up the platform and I could see a pool of blood starting to form. The guy seemed ok though, he was moving but feeling a little dazed I guess.

From what little I could see and the reaction of people near him, there didn't seem to be major visible damage. No broken bones, no major cuts (a head cut can bleed profusely without being a danger as there are simply a lot of small blood vessels there.... learned that from UFC hehehe).

I was actually contemplating on whether I should help. I figured the best way I could at that moment was to give room to those that might be able to help (I do notice some nursing students riding the train from time to time). I do not have any official medical training, but I believe I have enough common sense in some medical emergencies. So no help from me, I had to catch the train to go to work and blog about it all heheh

Pet gym peeve #1

I know I may not be the most fit person in the world and that I am by no means a fitness guru, but there are somethings that irritates me whenever I go to the gym.

One thing that really throws me off are some of the "cool" people attending the group exercise Body Combat. I have nothing against the workout routine, in fact I kind of admire it as they are trying to get some of the benefits of martial arts into a fitness routine, but how it has become commercialized.

I see people attending the class wearing hand wraps for no particular reason. I mean, yes it is a "martial arts class" and hand wraps are martial arts gear, but come on. You don't need hand wraps unless you are punching a bag or a mitt. Hand wraps are supposed to protect a fighter's hand from dislocations or fractures and to provide additional cushioning on the knuckles. It does nothing if you simply punch air for an hour and then head home feeling all "cool".

What ticks me off more is they think they get some sort of benefit from wearing them. Oh well, to each his own I guess.

language barrier

Ever since I started blogging, I have used the English language to convey my thoughts, opinions and whatnots. I do insert some Tagalog words every so often to relay the actual words used, or if I feel strongly about the use of the word.

Recently through a conversation with Ge, I realized that Tagalog language usually conveys more emotion or character to the message being conveyed. To contextualize, I was considering going to Thailand and train Muay Thai for a period of time (maybe a month). It just so happened Ge has a friend who did the exact same thing and gave some advice, one of which was to prepare my cardiovascular endurance since, his words, dudurugin ka dun.

Wow. Compare that to the English counterpart "they will crush you", the Tagalog word gives much more oomph so to speak. I apologize for the non-Filipinos who might be reading this (not sure if there are though), but I can't quite explain the difference between the two. They both mean the same, but for some reason the Tagalog version scares me more.

Kind of reminds me during my college philosophy days. Somehow I enjoyed philosophy more when it was taught in Tagalog rather than English. Perhaps because it is a lot closer to me personally, and that I can relate to the words and terminologies used. Makes me realize the romantic characteristics of my mother tongue.

So will I make the switch? Probably not... I probably could have when I was back in college (remembering my philosophy style of writing), but now I seemed to have lost that capability of writing beautifully in Tagalog. Now, it would take a bit more effort on my end to craft my sentences and choose my words that I might end up not creating blog entries at all.

Anawangin Cove Hike AAR

Its been a long time since I created an After Action Report (AAR), I guess this one is a good opportunity to make one :) I will leave the details of the event to the participants as through their blogs and concentrate on things to retrospect upon.

Personal Notes:
1. The Pasay Terminal of Victory Liner may be an option, especially if people are coming from The Fort area.
- While everyone came in with time to spare, it could have been a close call given the traffic conditions simply getting to Caloocan.

2. While hiking early has its merits (more time in the cove), the physical effects of such an endeavor needs to be seriously considered.
- My knee was getting a beating despite carrying minimal load.

3. In relation to number 2 above, some sort of physical preparation is required for similar expeditions. Rest and food sources should be adequately provided for all involved.
- While relatively fit, I just came back from a long vacation from the gym and was not properly prepared. Also I had minimal sleep the past few days and had no breakfast prior to the hike.

4. Gear preparation also needs to be done at least 24 hours prior to hike. These include common items that need to be distributed to all expedition members.
- Each of us packed individually, but when we tried distributing the food and drinks no one had enough space/capability to carry more.
- Either all of us packed improperly, did not have the right gear, or preparation.
- I ended up adding a little more weight in my bag than I would have liked.

5. Make sure food items are properly estimated.
- We had a little too much food. We could have estimated it a little better, saving money and weight to haul.
- I was looking at pics and it seemed we had a whole lot of trash/things going on. Need to manage it better.

6. Cooking with aluminum foil works.
- 'Nuff said. More recipes are in order though

7. Camp fire maintenance is a science.
- How to start a fire and keep it going for a significant amount of time is systematic. Stuffing it with anything that burns does not help.

8. Leading an expedition is a tough job.
- I definitely needed a second in command. Good thing Manny and Iam helped out whenever they could.

See the following links for related entries:
http://gnepot.multiply.com/journal/item/210/maikling_kwento_ng_magulang_hindi_parents_in_english
http://belleportento.multiply.com/photos/album/58/Anawangin_Get-away_Jan_10-11_2009
http://tagailogspecial.multiply.com/journal/item/209/Anawangin_Version_2.0

afflicted

Finally bought an Affliction shirt! :D

After looking into buying since... I don't know, with the help of Marian, Obet and Pipe I was able to locate a local store that sold Original Affliction shirts. No cheapo reproductions, the real deal!

I was a little (only a little) disappointed in the selection as it seemed to be primarily a store for women's apparel. But I was able to spot a few shirts I liked and with the help of Socs (via text) I picked the one I liked best and got it.

Thank you Oracle Philippines as well for the 100USD debit card which I used to purchase the shirt.

I love you all! hehehe

EBC

My not so recent hike up Mt. Pulag and the preparations for the upcoming hike to Anawangin Cove have somehow rekindled my love for climbing mountains and intensified my feelings for going outdoors.

I am hoping I can sustain this "craving" throughout the year and onwards... with perhaps a final goal of reaching Everest Base Camp. I know what you're thinking "Why not the summit?"... well for one thing I am not a mountaineer. I just love the outdoors. And another is logistics, both time and money. Done a few basic research and its gonna cost me. I know my limits, the peak of Mt. Everest is definitely out of mine.

So I'd go for the base camp. Expeditions to EBC are relatively common and satisfies a lot of what I want: get up close and personal to Mt. Everest, visit Nepal, do some hiking and picture taking. Maybe when I get there I'd get summit fever and push forward?