Hyperactive Trip

Coaching Jay - 300 Crunch

2009-11-16T12:00:00.003+08:00

Morning Coach!

Well I've done a week of the training and have to say that it wasn't as bad as I thought it was going to be. It was certainly much harder and I found myself sweating much more than in my previous routine, mainly as a result of taking shorter breaks and the increase in the number of new exercises. I've even got some additional exercises added as I like to now follow the principle of doing both wide and narrow grip sets for as many exercises as possible. The thing I really struggle with is the ab exercises. I'd say I'm more a 100 crunch than a 300 crunch. I find the hanging ab exercises the most difficult out of all as my arms struggle to hold on for more than 10 or 12 reps. Also, as I'm tall (6' 4", or 193cm) I can't find anything suitable to hang from as my legs are crunched up beneath me. I'll continue to work on this though and keep you updated.

Also, this week, as it's the first week of the Trey Workout I've maintained a steady series of weights rather than increase too much just to get my body familiarised with the exercises.

If you have any tips for next week I'd be pleased to hear from you!

All the best and hope you have a great weekend.

Bye the way, when can we connect, I would so love to see you again:)

Jay

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Jay,

Good Monday morning! It's good to hear you have been following the routine I gave you. So you have accomplished your first week. Congratulations. Keep the routine for another three weeks but increase the poundage each week. Tell me how your body responds to the exercises. Are you feeling some pain, or stretch, or contraction after a day workout?

The 300 crunch is easy to complete. If you can do 30 reps each set of one ab routine, you can finish 90 reps with three sets. So if you're doing three ab routines, that would be 270 reps total. You would need another 30 reps to accomplish the 300 crunch. You can add standing side crunch here without weights and if you do 3 more sets, that would total to 360 crunches!

This week's tip: Do not carry weights when you do crunches, especially on side crunch. It would build muscles and it would make them bulge.

My weekends are still busy. I could not find time to go online. I'll tell you when.

Trey

Coaching Jay: Training Coach?

2009-11-05T12:06:00.001+08:00

I was chatting to this Londoner last Monday when he starts to praise how I look like. It was a webcam chat so he was looking at my body and admiring it. Impressed with what he was seeing, he started to ask for my training exercises. I was not able to make sensible answers because he was not the only one I am chatting with, so I asked him to email me. Here is the second email he sent yesterday. This is his reply to the training schedule I gave him.

Trey!!

First thing, Oh My God! you train hard, probably 2 - 3 times harder than I do. I currently go the gym 4 or 5 times a week but I think I'm waisting my time doing this judging from your plan. There are some things on the plan that I don't know what they are so I'll google them.

I have some more questions:
• How long do you spend in the gym each session?
• How much do you rest much between repetitions?
• Do you try and push the heaviest possible weights you can do?
• To give me a measure, how much do you lift for your bench press, BB curl, DB curl, shrug, lat pull down, squat, leg curl, leg extension?
• Do you think I could do the training on Mondays Wednesdays and Fridays instead - will it make any difference? (that way I can go running on the other 2 days)
• How long do you think it'll take before I notice significant differences?
• You seriously don't use protein shakes?

I'm going put this plan into an excel sheet and montor progress over a three month period I think. You will see me grow!

I'm so glad I met you, you watch, I'm gonna have a hot body like yours.

I'd really like to chat again, the weekend seems so far away!! and you're 8 hours ahead of me. When is a good time for you to chat?

Look forward to hearing from you again - as you can see, I'm really serious about the gym programme!

Hugs

Jim

I replied focusing on his questions.

• How long do you spend in the gym each session?

i usually finish my gym in an hour or an hour and a half the most. it really depends on the availablity of the equipment. i worked out in our neighborhood gym so that means that during peak hours, the gym is crowded with people.

• How much do you rest much between repetitions?

i rest 30-45 seconds. again depending on the situation i mentioned above.

• Do you try and push the heaviest possible weights you can do?

right now, i am just maintaining my physique so i lift light to moderate. i do not want to grow bigger. my physique right now is just right for my height which is 168cm. or 5'6".

• To give me a measure, how much do you lift for your bench press, BB curl, DB curl, shrug, lat pull down, squat, leg curl, leg extension?

i could incline bench at 70 kilos, flat bench at 50 kilos, BB curl at 15 kilos, DB curl at 10 kilos, shrug/squat at 50 kilos, and leg curl/extension at 30 kilos.

• Do you think I could do the training on Mondays Wednesdays and Fridays instead - will it make any difference? (that way I can go running on the other 2 days)

yes you can. but i would like to remind you that my current program is just for maintainance. if you want to gain more mass, you need to lift heavy and more protein intake.

• How long do you think it'll take before I notice significant differences?

i usually give 6 weeks of consistent training before a significant change could occur.

• You seriously don't use protein shakes?

i seriously do not take them. :)

There was a third email from him expressing his gratitude. He was really looking forward to the success of his goals. To quote, “when I saw you, you inspired me enormously. I really want a top body like yours. You look like a fitness model. My goal is to gain muscle mass and see my abs.” Lastly, he asked, “Will you be my virtual gym buddy/coach/mentor?” That is one pressure I can possibly take. The real question is, could he sustain it?

Three Unhealthy Days

2009-11-03T11:58:00.001+08:00

Last weekend was a very lame one for me. There was no physical activity whatsoever and by “physical” I mean, no gym, no badminton, no running, no swimming, etc. I was not even able to get my haircut because my barber was on vacation for the All Soul’s day holiday. How I despise the non-activity?

Saturday. There should be a typhoon that day so I was expecting hard rain and flood on our street, but there was none. If I knew that there would be no rain in the morning, I could have set my early morning run. I have not felt the typhoon really. Am I disappointed? I would like to say yes but I thought I should be thankful because no calamity related incidents happened and no clamor of government negligence and incompetence. I really do not like people blaming others for something that they could control or avoid. What I hate that day was the gym was close and we were left on the couch watching horrorfilms on dvd with two quarter liter ice creams, red wine, roasted chicken and more carbs.

Sunday. Cloudless day, thus it was a hot and humid morning. We were able to go to church at nine and scheduled for a haircut afterwards. Unfortunately, our favorite haircutter was not around. Badminton should be in the afternoon but most of our badminton buddies are out of town. We were only three who were available so no activity still. Fallback, a round of tv series (Harper’s Island) on dvd. We went to Robinson’s Pioneer in between to re-string my badminton racket and buy ingredients for buko pandan. We saw the new flavor of Selecta gold, Vanilla Almond, so we bought a quarter liter and another quarter for Pistachio flavor. We were back to finish Harper’s Island and the two flavors of ice cream and buko pandan for dessert.

There was a scheduled date to go that afternoon but declined because I do not want to spoil a romantic date. Who says that three is not a crowd? Hehehe.

Monday. Attempted to contact other friends for a badminton game but got no replies from them. I was starting to hate the Halloween break. I took my camera and started to shoot anything. I saw Chrome, our adopted stray cat, and made him my subject. I finished the tv series I am watching. I finished the vanilla almond. I also tried to finish the buko pandan but there is so much for my appetite. I also checked my Farmville. I went online and installed my webcam to have chats with other nationalities. I went back to what I do best on cam just to kill some time. I did not eat my lunch but gobbled on a housemate’s pasalubong of ginataang halo-halo. This is another sedentary day, I thought.

Three days with no physical activity and I asked, what would happen if this is really my lifestyle. Would I get fat? Perhaps.

Arrrghh. I do not want this lifestyle. I would die early, and there should never be a next time to this.

First Tournament

2009-10-07T12:05:00.000+08:00

Last weekend, we finally joined our first open badminton tournament. It was an immediate decision of joining because my partner was still busy with his fieldwork and we were not able to play for three weeks. Few days before the game, we submitted our entry and we get a Level D classification. That is the lowest level in the tournament.

Our first opponent was a pair of a middle-aged and a late twenties fellows. We thought at first that we can easily beat them because the older man was slow and had short endurance. His partner however was better than us and he was able to compensate his weaknesses. We lost our game.

Assuming that that was an elimination game, my partner thought of going home. I told him to stay for a while and watch the game of a friend. We just sat in one corner and look on the other teams play. I could just admire those skill each shows. After 30 minutes of watching, we heard our names from the speakers readying us for our second game.

We proceeded to the court and waited for our second opponent. To my surprise, the pair was a regular in this court and I saw how they play. I thought it is already in the bag. They would surely win our match and I was right. They won with a very big margin and we slump to our corner and waited for our last match. I guess it was after an hour before we heard our names again. Our opponent this time was a couple of gay players. We saw their game and once again thought we could beat them. Some people in the audience call one “Darna”. I could not tell why.

We performed better in the game during the first quarter but when we transferred courts because of the leak from the roof, our opponent took over the lead and never looked back. We lost the third game and we humbly accept our defeat.

After the three games, I evaluated our performance. I think each my partner and I do not lack the skill of a good player. We shared the same opinion that we lost because we still lack teamwork and coordination. Even our friend who is a veteran in tournaments noticed that. This is our first time to become partners in a very serious game. In our past inter-agency tournament, we were not even partners because he usually played mixed doubles.

Our first tournament could really be a big disappointment but I thought, it is just the first. There are still a lot of tournaments to join and we could already correct what needs corrected. Maybe next time we should play more often as partners. One game at a time. Hehehe.

Tip: Five glasses and more

2009-09-10T12:31:00.001+08:00

I received this text message a while ago and I thought this is one very useful and helpful forwarded message that is worth sharing to everyone.

Correct timing to intake water will maximize its effectiveness to human body!

- 2 glasses of water 30 minutes before meal helps digestion.
- 1 glass after waking up helps activate internal organs.
- 1 glass before sleeping will help avoid stroke or heart attack at midnight.
- 1 glass after taking a bath helps lower blood pressure.

This is a very practical tip to a healthy lifestyle, I think. There is no literature backing this up but I think there is nothing wrong in practicing this. It is sensible actually. I have heard in a feature story that proper hydration throughout the day prevents the phenomenon “bangungot”, thus drinking water before taking dinner and before sleep is a very precautionary practice. Likewise, water intake just after waking up is a very relieving habit because we always feel dry in our throat after rising up from bed. I still have not done drinking water after taking a bath though.

Another good thing about this tip is that we would not find it difficult to complete the eight glasses of water that is required in a day. If we could make it a habit to drink during those times enumerated above, we just all need to insert three more glasses. If we are eating three major meals in a day and in each meal, we take two glasses before and one glass after; we are actually drinking nine glasses of water. In addition, drinking the three remaining glasses would make that twelve. Isn’t that too much water? Don’t worry, our bodies know how to balance our system. For now and beyond however, let us practice this simple and practical way of healthy living.

Enjoy drinking water people!

Poi: Lesson One

2009-09-04T20:52:00.001+08:00

First day of poi lessons and I kept on hitting my body and my head with it. I kind of anticipating this but my desire to learn and the confidence that it is in my blood to learn new things fast, those body tortures wouldn’t stop me from continuing the lessons. “Inumpisahan ko, tatapusin ko.”

What is poi by the way? Poi is a performance art employing a ball or balls suspended from a length of flexible material held in the hand and swung in circular patterns. Poi originates from the traditional performing arts of the Māori people of New Zealand, and has since developed many forms enjoyed worldwide as a hobby, exercise, or performance art alongside juggling and other forms of object manipulation. (Source: Wikipedia)

I don’t like providing more information about it because I believe you would proceed with your own inquiries. I am already excited to write how my first lesson went, without supervision, believe it or not. Well my instructor told me that he would be available Saturday next week. Should I wait for next week if I have time today?

My Poi. My instructor told me that he ordered his own poi from the states. He mentioned a brand, Kevlar, and it is worth 1,500 pesos. I thought it’s quite expensive for starting a lesson so I asked Lukayo (the person who first introduce me to the art) if I could improvise. He told me to use a pair of soccer sock and put two old tennis balls inside them, and made a knot on both ends so that there is something to hold. I read that the length of each should be from the fingertip to shoulder.

Without any personal instruction at hand, I search the internet for poi lessons hoping that there would be instructional videos that I can download. Fortunately there are. It has lessons for beginners until for advance users. My first scan of the beginner’s lessons made an impression that it is easy. That is an impression of course. Hehehe.

Forward Swing. For beginners, the first lesson is the forward swing. I hold the poi and started to follow what the woman is doing on video. I twist and turn my wrist to make a circular motion but I notice that it is not straight. The motion seems diagonal and inward. I thought my poi would get entangle on each other. I looked closely at the wrists, hands, and arms of the woman. It looks like she is throwing the balls forward by pushing his elbows and shoulders forward. Her hands are facing upward as she throws the balls. On recovery, she twists her hands downward and pulls the poi to her body with her shoulders like burrowing the ground. I followed her every movement and I did make the forward swing without entangling the poi. Easy but as I swing longer, the poi do not turn synchronously. It looks like one is faster than the other.

Backward Swing. If I can do it forward, then backward is easy. That was I thought. In this direction, the poi I am swinging is hitting the back of my leg. Sometimes they even hit my butt. I need more flexibility in my wrist and I was really trying hard. In this swing, the elbows and shoulders are acting similarly like in the forward swing. The only difference is the direction of the palms of the hands. In throwing the balls forward, the palm should be facing upward and pulling the ball to the back, the palms should be downward.

The forward and backward swinging are quite easy for a start. I just have to focus on my wrists, hands, elbows, and shoulders. Focus and more focus. I also observed that my body and hips are following the rhythm of my arm movements, so I allowed myself to get relax. I should not get stiff.

Split-time Swinging. Swinging the poi simultaneously in one direction is easy but alternately, it is quite tricky. I always hit something around me if not my own body. I know the forward swing already but why is it I could not swing them one time at the other. The secret is in the hips and shoulders I think. I imagine myself bending. I bend to the direction of my hand that is throwing the poi. I followed the rhythm and then I was able to swing the poi with ease. I even like this routine that the first two. The split-time is applicable for both forward and backward swinging.

Low-Turn. The first three routines are executed with arms raised in front of the body. In low turn, my arms should be at my sides parallel to my body. Since the poi is lowered, I shortened it so that it would not hit the floor. I performed the first three routines in that position. Done! However, it’s not what the low turn is. Low turn needs to turn your body 90 degrees to the right and to the left while doing the forward or backward swing. Easy? It is quite easy to turn but the poi’s directions are affected also so I again hit everything around. I could only do it at a shorter time so after three or five swings, I would return to my original position. I would do that at the other side also. I am still getting the feel of this routine.

So, that’s it for my first lesson. I learn four routines. I hope I could surprise my instructor next week.

Fully Loaded

2009-08-12T12:07:00.001+08:00

It has been three months since my last post. I would have not known that if I have not checked the “time indicator” on my blog list in my other blog. What is with hyperTRIP anyway? Is he doing fine? Is he sick? Is he abroad? Probably some would think I am already a 200- pounder couch potato. I am not!

My last post is about how I become a badminton addict. Yeah, why would you not think that I am under rehabilitation? Hahaha. Sorry guys, I am still an addict, so addicted that I won’t stop playing until none of my play buddies are down, not including my partner who is as competitive and fully-hyped all of the time as I am.

Weight training is still a regular routine mind you although I have given myself a one-week break after a month-long program of supersets and circuit training. Supersets are a combination of two exercises performed immediately one set after the other and a 50-60 second rest in between supersets. On the other hand, a circuit involves performing one set of all exercises in your program in succession without resting in between exercises. After the first circuit, you rest for about 60-90 seconds and then proceed to the second set or circuit, and then the third and last circuit. Imagine having eight exercises to complete in one circuit. Now call that intense!

Running is what I seldom do now. I could run of course, but I am not punishing myself. I already get my cardio program with badminton. Sometimes, I would run if there were weeks that I would not be able to play badminton. There are plans to run the Kenny Rogers night run but more likely it would stay as that. It is not that practical to spend 600 bucks for a run, even if there is an offer for a free meal at the said restaurant. It is completely commercial gimmickry and I do not like the idea.

Photography is now back in my weekend program. Just last weekend I accompanied a friend to his photo shoot. I would like to have an idea of how other photographers do it. It is fashion photography, nice but so saturated already. There is money in the offing but I would like to be more creative. I am opting for concept photography and would test the waters hopefully this weekend. The next day, I finally agree to meet a friend to teach him Photoshop. He is a photographer too.

And lastly, POI. I do not know how exactly its spelling but it sounds like “poy”. I have heard it first from another friend, wanted to learn it but he seems to be very busy to teach me. Fortunately, a friend should teach me as an x-deal to a favor he is asking. I saw a video of one of his performances and I am awed. That is what I want to learn next!

That is it. That is what and would be happening to me in the months to come. In fact, that would be part of my lifestyle. That would be boring to some, but not to everyone. How about my nights? No Malates please. Hehehe.

Turning BAd

2009-05-06T12:07:00.000+08:00

One morning a blogger friend asked me how I am doing. I told him that I am turning bad. “Turning bad?” Clueless, he asked. “I am turning an addict, a badminton addict I mean.” I replied. How did I come to an idea that I am turning one?

First, I play it 3 to 4 times a week. I even skip my weight training and running so that I can play, and ever I go to the gym, I would exercise my wrist and forearm only. Yeah, I would look like an idiot picking up a two-pound dumbbell and rotate my wrist clockwise and counterclockwise like a boxer skipping rope. I am not sure if any of my gym mates knew why I am doing this.

Second, I bought a new racket. It’s a Yonex Nano 500, obviously with a nano technology. Now, what is nano technology? Just type nano in Wikipedia or favorite search engine. Hehehe. Aside from a new racket, I bought four condom grips, two football sport jerseys, and two Adidas clima cool shirts. My non-marking sole rubber shoes needs replacement but it can wait.

Third, I invite all my friends and acquaintances to play badminton with us. Yes, I do not choose my opponents. It does not matter if they’re beginner or not as long as he or she can hit a shuttle cock with a racket, they’re in. I could even spend some time to teach them.

Fourth, I dreamt and day dreamt playing badminton. Can you imagine that?

Lastly, I have been blogging and twittering it since the last two months. I think it would be the subject of this blog until the tournament finals. I can bore you with it but hey, I am an addict right?

Who would want to join me in my addiction?

Butterflies

2009-04-16T12:01:00.000+08:00

The elimination games for our badminton tournament will start two days from now. It will be a new system for me since it is a 35-point single set game. I am used to race to 21 with three sets. They said this is the standard for most private and open tournaments because of the number of teams participating.

The last tournament I participated was two years ago and right now I am having butterflies in my stomach thinking that we will be facing with really good teams. I know that we have a good line-up for this year yet what if the other teams have also beefed up theirs. There is only one way to find out.

Tryout

2009-03-04T15:55:00.000+08:00

I need players. The season for our inter-agency summer sports fest will start in the next few weeks and I am creating our badminton lineup. This year many interested individuals enlist their names for the tryout. There were new names and that made me excited since I would be witnessing new faces playing. I could get better players.

Within the two hours of the tryout, only six arrived, two from the mother office and four from the satellite office. I am a little disappointed but I thought that maybe this is better. If more had come, I might just hurt some feelings because not all will be part of the team. Luckily, all who came to the tryout are good ones. Thus, all six are now official players of the team.

Tryouts are really for people who love the game. These people have the passion and the persistence to get what they want no matter how difficult the means to get it. One of the players who went to the tryout told me that the venue is too far that is why some of their co-workers choose not to go. I find that reasoning ridiculous. Why did their co-workers made to the tryout then? They all came from the same direction. I know that these people could be good or even better than those who had come, but I do not like people who just think about themselves. Sport is a discipline. It entails sacrifices.

In agencies such as ours where athletes are not in scarcity, one person could play multiple games. These people are good but you cannot serve two masters efficiently at the same time. Unfortunately, these same people have ballooning egos. They thought that because they are good players they do not have to go to tryouts. They would get the slot automatically. However, this is one attitude I never like. I would rather opt for people who have respect of the game and their co-athletes.

In the coming weeks, there would be regular practices. The players would still be at test how much they love the game by regularly attending the practice. I have another policy, No Practice, No Play.

Ice massage?

2009-02-20T10:10:00.000+08:00

Common solution that most of us gym-goers think or do is to have a massage if we feel some discomfort in our bodies after a workout. Yesterday afternoon when I was logged in to a chatroom I saw a status message of one of my online friends that said, “Needs a deep tissue massage.” I did not pay any attention to the message because I thought he knows what he is doing and what is best for his body.

Deep tissue massage is a type of massage therapy that focuses on realigning deeper layers of muscles and connective tissue. It is especially helpful for chronically tense and contracted areas such as stiff necks, low back tightness, and sore shoulders.

Deep tissue is deep tissue. It can hurt the person having it so one should know when to get it. As a trained masseur myself, I always advise my patient not to have a massage if there is swelling on the body. Massaging the swollen area would only worsen the condition.

When I arrived home, my online friend asked me what he could do to relieve the swelling on his body. I told him to apply cold compress and do not get the massage he intends. Unfortunately, he told me he already did. He said that he also put “efficascent oil”. I asked him if the oil is hot. He said yes.

Anything that is hot when applied to a swollen area of the body will worsen the swelling because more blood will flow to the vessels. The vessels would expand because of the heat. The best remedy to swelling is ice.

“Everything that is heated expands. Isn’t it that when you’re mad you feel like bursting?” I joked to my friend. “And what do we do to settle down our anger? Put our heads inside the freezer.” I think he got my point so he said he would try that next time he would suffer with the same condition.

Ice is the best remedy for anything that is swollen. Ask your doctor and tell me I am wrong. Massage? Bad idea.

First Run

2009-01-26T15:05:00.000+08:00

It is the start of the year and everyone would want to get into the fitness craze. Yes, I said fitness craze because just like any “craze” it is just temporary. The people that I see during my morning runs would eventually trickle down and by the end of the first quarter; I would be the only one left running. It is an exaggeration of course.

Two weeks ago, a housemate indicated his intention of running. I thought that he was just joking but when he arrived home one evening with a newly bought pair of running shoes, I thought, “Okay, you are serious.” The following early morning, he joined me in my morning run. Until now, he is running even without my company. That is what we call determination, perseverance, and discipline. These are the essential virtues to survive running.

All beginners in running must first take into account their physical health. This means that beginners who have doubts of their health must head to the direction of the medical clinic. This is to make sure that you are fit for a rigorous activity. Otherwise, if you were that person who could run or jog straight for thirty minutes, a 5-kilometer run for a start would not harm you a bit.

Given that you are fit, here are some tips to enjoy and finish your first run.

Day before the run. Eat well the day before the run and drink lots of fluids. If you have been training for the said run, you should be resting this day or you could just indulge in some recreational activity. Some runners would like to carbo load the night before the run. You can do likewise but do not overload.

Do not hydrate much during the night because you might frequent the comfort room interrupting your precious sleep.

Prepare your running gear before hitting the bed. Looking for these items the following day may take time. Runs always start on time. Always take note of that.

Sleep well. The number of hours of sleep depends on your normal sleeping hours. Use an alarm to make sure you wake up on time.

Before the gun starts. After waking up the following day, drink a glass of water. If you are not use to eating early in the morning, skip it. The 5km run would not consume all the energy you packed the previous day. Make sure you would do all the morning rituals (natural) you are accustomed to do.

In the event area, proceed to the check-in area or counter. This is where your participation is validated or confirmed. Once you are checked-in, you can proceed with your warm-up. You do not need to run or jog to get warmed-up. You can do jumping jacks until you feel your heartbeat accelerates and you feel your first sweat. After warming up, stretch. Start from the foot upward.

After stretching, look for a drinking station and take a gulp or two. Do not drink too much because that would be heavy in the gut when you run. Afterwards, look for the urinals and empty your bladder. Do all the nature calls possible because you would not like to feel uncomfortable during the run. After this comforting, proceed to the starting area.

You are a newbie. Do not line in front of the starting line or in the middle of the pack. Position yourself on the sidelines. Do not start on the last line, either. You would surely feel abandoned once that gun starts.

During the run. Always start slow. If you see other runners passing you, let them be because for sure, after 10 minutes of running, these people would be panting hard and ran slow. Maintain your pacing. Relax your muscles and joints, loosen them, and do not run stiff. If you are not yet familiar with your pace, try to create a rhythm.

For example, take a deep breath on the first three steps and exhale all the air on the fourth step. Repeat the cycle and Keep that rhythm until it becomes second nature to you while running. This will regulate your breathing and would cultivate your respiration pace as well as your running pace.

Most beginners would feel like surrendering after they feel exhausted or when they feel that they are already gasping for air. Our sports doctor told us that when we feel this, it means that we have expended the energy that carbohydrates have provided and there is some sort of energy shift occurring inside our body. From carbohydrates, our stored energy from fat would be available next for spending or burning. This is what we usually call our second wind. The best thing to do is just to slow down your pace until we regain our energy. Stopping to a walk would only abruptly stop the momentum of our running.

Water stations would greet you possibly on the turn-around of the 5k event. Do not be tempted to stop and drink. It would consume seconds of your running time and would be heavy in your stomach. If you really need that drink because you feel dryness in your throat or lips or mouth, grab a glass and just take a sip or two. That would be enough to carry you to the finish line.

After the run. Assuming that you have reached the finish line and receive all the freebies of a finisher, do not slump on a corner or below a shaded tree. Look for an open space and start cooling down. You can do all the stretching you did after warming up, only half the repetitions. Stretch well. if you can find some free stretching station in the area, avail it. Drink an energy drink or water as much as you can. You can munch a banana to replenish the potassium lost during the run.

After the run, celebrate. Eat as much as you can. This is your first run and you successfully crossed the finish line. Take a break from running two or three days but return to it because you still have three more 5-kilometer runs until you bore yourself from it. I am sure that the 10 kilometer run would be a challenge for you.

See you at the starting line, again!

Takbo para sa Kabundukan

2008-12-21T21:22:00.000+08:00

It’s a little more than 12 hours since we ran the “Takbo para sa Kabundukan” and I am still feeling the stress of what I would claim as the worst run this year. This run was not scheduled because this is the only time we have heard about it. The thing is, it’s all about the environment and so even if the run would make us wake up 3:30 in the morning, our team would always send its delegation.

With the idea that we would be running in Montalban and it is dedicated to the mountains, I was expecting that we would have an off-road course. It’s time that I would put my off road running shoes to test. We arrived at the venue early even if we have some difficulties in looking for it. It was still dark and chilly. I just imagine how cold it could be while running in a very short and flimsy shorts and meshed singlet.

The event was indeed in its first installment. There were very few runners. However, we noticed that there were familiar faces. These were faces of elite runners and we know why they were there. There were cash prizes for winners in the race.

The run started off on time. The 21k and 10k took off simultaneously. Just like my other runs, I don’t want to start off fast. Considering that I did not run any single tune-ups since the NB run last November 12, I did not want to burn myself off fast.

When we went out of the oval, there was this very tall guy in blue Adidas singlet who passed by me. I thought that there was no competition. Looking at him, I think he was not a beginner. If I would make him as my mark, maybe I would not even get closer to him. I looked for other marks instead.

The road was okay during the first kilometer. It was well-paved off. When we turned right however, the problems started to emerge.

First, there were no marshals taking care of the traffic. We were running with all the vehicles passing by us. There were jeepneys maneuvering in front of us. Some vehicles would burst their engines and belched us with all the dark fumes coming from their mufflers. We have passed two garbage trucks that brought agony to our nostrils. With this traffic conditions, running was very risky and hazardous to the runners’ health.

Second, the route was not properly marked whether we should turn right, left, or run straight ahead. We were at the mercy of the marshals who they themselves did not know if a runner was running a 10k or 21k event. They would ask us what event we were running without even taking the hint from the color of our numbers. There was a route that was a residential area making us wondering whether we were on the right track or not. There was even a time that I stopped and waited for another runner to make sure that I am on the right course.

Lastly, I together with my teammates agreed that the route of the 10k event was not in fact 10k but more than that. At the first turn around, I looked at my watch and it said that I was already running for 30 minutes. Considering this, I presume that after the turn around, we would be turning left and straight back to the oval. Unfortunately, we continued running as far as 3km more, at least. I arrived at the finish line more than an hour. That was very unlikely because I have never run a 10k beyond the 60 minute mark. And even taking into account that I have a faster pace than my NB run, I think.

When I arrived at the finish line, I overheard a protest from a runner concerning the route. The runner claimed that he was ill-advised so he had arrived very early at the finish line at cause his disqualification. The runner was obviously elite. Luckily we were not in contention for a prize so we just left the area with so much discontent.

Running in an event is not always pleasant. There would always a running event that would be greeted with disgust because of poor preparation and management from the organizers. The “Takbo para sa Kabundukan” had major glitches. This is contributed by the fact that this is its debut. Another reason would be that Montalban is not yet that matured to handle such big event. I was disappointed but I understand the circumstances.

For runners, the best thing to do before joining an event is to determine who the organizer of the event is and how long the event has been running already. A runner may ask others of the experience they had with certain events. This is very helpful for beginners and would minimize disappointments and bad experiences in their first runs.

As for me, this morning was an addition to my experience as a runner. It would help me anticipate things in my future runs. I would be able to counter the same problems and would eventually make me a better and mature runner. It’s not important that I did not get a sub-sixty PR. The most important thing is that I ran for the environment and was able to outrun the tall guy in blue Adidas singlet. Yes, I did pass him in the last 3k of the race. :)

Nothing is Impossible

2008-11-26T10:49:00.000+08:00

Perhaps most people would like to try running BUT… Yes. There is always a big all caps BUT. When people hesitate, nothing progresses even though it is very possible to accomplish it. People would always think that running is tough and not good for the faint hearted. The thought of “kilometer” seems so heavy and tiring. If that is the mindset then there is nothing left ahead, but dead end.

I had cardiomegaly or enlargement of the heart when I was in college. It disappeared when I started to work. However, this history is always bothering me every time I am planning to engage in some high intensity activity. Even riding a roller coaster would bring doubts whether my heart could bear the torture. My guts would always prevail in the end nevertheless. How would I know if I would not try it? The same with my first 5km run.

My first run is unplanned. There is no preparation whatsoever. I was even in an unfamiliar place. However, because of that sense of adventurism combined with peer pressure, I signed my name and bought my first running shoes in that same registration area. I bought an ordinary short because I thought since this is my first run there is no need to have that runner look.

During that run, I still have a vague idea how far is 5km. What I did was to visualize the distance the jeepney travels when I go to work. The minimum fare is always within the first 5 kilometers, so the next increase of the fare would mean on the sixth. Realizing that, it is not that far. I could walk even farther than that. I would only increase the pace of my walking. That is like running already and so I ran. My first 5km finish time is 27 minutes.

Looking back to that first nearly impossible event, I was glad that my heart did not give way. Perhaps my theoretical knowledge learned from PE and experience with sports helped a lot. Running is all about endurance, some stamina and a little of strength. My peers that I ran with boost my confidence also. I guess I was in the right time, right place, and right company.

Running is possible for everyone. The only problem is when we are facing the “what ifs” and “buts” not only coming from ourselves but from other people. Fortunately, I am out of reach from my parents because if I were, they would surely protest my participation considering my history. It is good not to hear, “You could die out there.”, or “You will not make it.” Nevertheless, they could not prevent me because I am stubborn by nature.

Indeed, it is wise to heed some people’s advice because it would somehow prepare us from other possibilities, but it is still our determination that would push us to the finish line.

New Balance Power Race 2008

2008-11-18T15:10:00.000+08:00

The Power Race venue is a major inconvenience for us or maybe for most Metro Manila runners. It is at Clark Field, Pampanga that is 45 minutes and two provinces away. Without a private vehicle and a place to stay, joining the race would be impractical. Thanks to our club, however. It sponsored our registration and it even provided us our transportation and accommodation.

We were already in Pampanga the night before so this time we were not late unlike the Adidas King of the Road run. We arrived at the area earlier and considering the location of the run, the number of runners was considerably many. It was still dark when the gun went off for the 25K and 10K. The pavement was wet. I wondered if it rained last night.

Clark Field was an air force facility. Having an airport inside the area, I was expecting that the course would be flat but as we run and approach the 3-kilometer mark, I could see the path rolling up. I am thinking that we would be following the trail towards the mountainside of the Zambales mountain range. It did not bother me though. In running, one must be ready to face the worst especially if one is running the course first time.

I already broke away from my running mates. I also have passed several 25K runners. When I reached the first drinking station, I did not stop to rehydrate. The course was indeed rolling. It was almost uphill all the way to the turn-around and downhill back. I took advantage of the downhill part.

From the turn around, I increased my pace a little. I have passed many runners already. Amusingly however, three runners would bolt into a dash to catch up with me and then would slow down a few meters ahead. I would pass by them and again they would speed up. This continued until the last downhill because I sped up to the finish line. I crossed the finish line improving my time by 2 minutes.

My run I would judge was very efficient. For the first time I have devised a three pacing speed. I ran the first 5 kilometers at low speed, followed by moderate pacing after the turn-around, and finally sped up at the last two kilometers. I think I was able to do that because the course was very friendly. There was no pollution whatsoever. I could even hear the respiration of each runner that passed near me. The weather that morning was also excellent.

Finishing the race was every rewarding. Each finisher received a medal, a bagful of goodies from Alaska, magazines, energy drink and banana. I did not accept the chocolate (hehehe). The booths that lined-up offered additional freebies. They even provided physical therapists to help finishers stretch their muscles, which I of course availed. Unfortunately, I have heard stories of cars being forcefully opened and robbed.

Generally, the NB Power Race was the best running event I have joined so far. It is well organize and it really took care of its participants. On the side however, I would only hope that the robbing incidents would alert organizers that they should provide more security not only for the participants but also on their properties.

When we drove home, we were joking at each other that we would not join any running event if its venue is not Clark Field, Pampanga.

Burger Challenge

2008-11-03T21:15:00.000+08:00

People who know me, those who really really know me would be surprised if they learned that I did not make the 5 minute challenge of the Burger Avenue along Makati Avenue. To those who have not heard it yet, there is an on-going challenge in that burger joint. The challenge is to finish their burger in 5 minutes. Those who could do it will get the money they paid for the burger.

We arrived at the Burger Avenue at around 7:30 in the evening. It is on the ground floor of the A Venue complex on the side street where Barrio Fiesta is located. There were only two groups dining when we arrived and we took the terrace section of the burger house. We were very confident that we could finish their burger within the time limit because we nearly did not eat anything during the day.

When the burgers were served at our table, I was a little bit shocked because the burgers were quite tall. They have three beef thick patties and lots and lots of lettuce and tomatoes. One of the burger’s garnishing even spilled off to to the tray because of how the burger is prepared. I thought, is this how are they really done? The burgers are oddly garnished. My heart beat faster at the thought on how to start the challenge.

The server told us that we can devise our own way on how to eat the burgers as long as we would finish them without leaving anything. I thought that it eases the problem a little bit. Then the timer was set and put in the middle of the table.
When the timer started I was fumbling on what to eat first. I tried to bring all the three patties between the buns but it was already too soggy. I thought the burger was already too messy. It’s not even nice to look at anymore. the next thing I did was to eat all the stuffing separately with both of my hands. Call that yucky but during that time I really don’t know how to eat it. My only purpose was to finish it.

The lettuce was too many and there are at least 6 thick slices of tomatoes. I started to eat them but the lettuce got stuck up on my mouth that I need to drink the soda next to me. i discontinued eating the veggies and went back to the patties. It was already halftime and I am not halfway with the burger yet. That time I am convinced that I could not make it but I did not gave up. One of our companions was contending. We believe that he could make it. Unfortunately, 30 seconds before the time, he slowed down realizing that he still needed an additional 30 seconds. In the end, we all failed.

There goes our 300 pesos each. We thought we could have a free dinner. What realizations did we make out of the experience? It’s all the fault of the veggies. My advice to the next challengers, eat the veggies last. Pile up the patties between the bread and eat them first.

We’ll be back I guess and we will be prepared!

New Balance 845

2008-10-27T10:43:00.000+08:00

The most important gear a runner should have is shoes. One could wear something other than running shorts and shirt but shoes the runner must have the right one. The shoes must fit the runner considering all aspects like arch support, cushioning, breathability and other ho-hums in running technology. The runner should, must invest in one good running pair.

I am using New Balance 845 running shoes right now. It is already about two years old and it’s already worn out especially on the forefoot part. (I noticed that all my running shoes suffered the same fate.) I would say that this pair was my best one ever because it has endured all running events from 10, 15, 16, 25 and 42 Kms. I think this is also the pair that I really made a critical assessment before buying it. I love my NB 845 but I really need to look for a replacement now.

Last weekend, I went to to Glorietta to scout for a new pair of running shoes. My first stop was of course the New Balance store. Before entering we spotted a poster about this year’s Power Race that is slated on November 15 and 16. It would be held in Clark, Pampanga. (We are not yet resolved whether to join or not because we find the venue quite far.) The store attendant thought we are interested to register so he briefed us about the event. We inquired just the same.

There are two models that got my interest. The first one is the MR800 and the second is MR1306. The first one is the lightest of all the models but it looks funny because of the midfoot support. It only comes in one color, white with orange. The second pair has the New Balance newest technology, the NB Zip. It acts as a cushioning and support to the foot. It has different color choices and I am considering it over the first one. The NB Zip of this model is 360 degrees and it costs just like the first one. However, an older model of the NB is cheaper but the NB Zip is only on the heel part. I am considering the older model over the latest one.

After Scouting at the New Balance store, we went to Nike store next. There is only one model that took my interest. It’s the Lunar something model. It looks good and very light also, but I have doubts about it because the last time I bought a Nike model, Nike Free in particular, it got me blisters every time I run. So I am not considering it at this moment.

The next running event I would possibly join would be the Power Race in Clark especially if we are settled on how to get to the venue. If I am to buy a new pair, I need to test it first before I use it at the event. Shoes are critical in running so if ever I could not practice with a new pair, I would stick to my reliable NB 845.

Adidas King of the Road 2008

2008-10-21T10:45:00.000+08:00

This is so late of an entry but nevertheless worth writing because this KOTR experience may help other runners in preparing for their respective events. However I would like to run a disclaimer here because my experience or formula may not apply to every runners of any particular event.

The night before the event my running mate arrived from a family birthday party and as expected he brought with him a truckload of food (read figuratively). I asked him if he brought some pasta and he said none. What he brought was all protein which is for our muscle-building needs. Sure there’s no need to get disappointed since we have a sack of rice for the carbo loading.

I cooked rice with an extra cup of it and mate opened the meaty stuffs for storage in the fridge. Lo and behold! I saw some elongated materials in one of the plastic zipped storage. My eyes couldn’t lie to me. It’s “pansit”. When did pansit not a pasta? I asked my mate. He said, they’re not the same. Ok, I argue no more. He provided the food I eat. Hehehe

So, carbo loading… checked.

Next, before I went to sleep which is around 2230, military time, I drank a couple of glasses of water.

Hydration… checked.

I put the alarm to 0430 AM and fortunately I was already awake even the alarm went off. I felt energized even with 6 hours of sleep. In order to make sure I would not get sleepy during the run (Yes, I could sleep while running. Hahaha), I gulped an energy drink. The fullness in the stomach was enough to order my large intestine to discharge the unnecessary solids left inside my gut.

Enough sleep… checked. Nature call… checked.

Before I went to sleep, I have second thoughts if I am going to wear a runner’s short (those shorts with slits reaching the hips) or just a regular jogger’s short. I know that the runner’s short is more comfortable but I thought I would only be running a 10K event. I really don’t need to have that elite-look. Anyway, I opted to sport the former. I could save an underwear.

I don’t have an option for the singlet tops and the shoes. My look >> nike running short, adidas KOTR singlet and a new balance running shoes. How barbaric could I turn out? Call that branding. Hehehe.

Running gear… checked.

We left the house 30 minutes before the gun start. Inside the taxi, I texted a cyber friend who will have his running debut if he’s in the area already. He called me that he’s still on the way. Dangerous behavior he had. Calling while driving.
We arrived at the area 10 minutes early. We just removed our practice shorts and deposited it in the baggage counter. Since there is still enough time, we thought we should unload the remaining liquid in our bladder. So we proceeded to the long queue. We did a little stretching. “Quick!” I screamed silently to whoever is inside the portalet.

“BANG!” The gun went off and we were still waiting for our turn in the nature call booth. Don’t panic, we’re not contesting for the prize. It’s better to run with nothing to worry about. We kicked of 5 minutes late at least. Other runners who spotted our blue colored bib were telling us that our event had started already. We’re aware of that. So, I and mate started to pace.

We went slowly at first, just like professionals/elite should do. We got our rhythm and started to overtake the other 10K runners. I am already familiar with the course. We would be crossing the Buendia flyover which was a rolling path. I and mate were still together as we ascend the flyover. I was assessing his pace and tempo being the more experienced runner. I thought he was doing good so in the next bend of the flyover, I broke off from him.

It’s a good feeling if you overtake other runners and no one is overtaking you. When I saw the downhill, I allowed gravity to pull me down. I just allowed my legs to follow the pull making sure I would not fall. There was a drinking station at the end of the flyover and many gave in to the temptation. It is a temptation since although it offers a temporary relief; it can do more harm than good especially to beginners. It would only delay them and if they would drink all of its contents, they would surely feel bloated and may result to stomach cramps.

Being back on the flat plane, I increase my pace a little. I am expecting the turn-around would be at the railway station so I still need to save my third pacing rhythm. However to my surprise I heard a band ahead of me and I realized that it was already a turn around. Excellent. I glanced at my watch and I still haven’t consumed 30 minutes at 5K. I am doing good, I thought.

I continued my regular pace. As a motivation, I would look for a runner that would serve as my mark. It is a mark which I need to overtake. One at a time I would successfully overtake them. The water station was again the oasis of beginners and I still avoided it. Fortunately, I could go ahead with no water in 10K events. Similarly, I took short and faster strides uphill and long strides downhill. I thought it’s the same mechanics with bicycles.

In the 32nd Avenue, I already increased my pace. I was already really running and there were already runners who wanted to outrun me. I concentrated on my pace and when I get passed the corner of Serendra, I started to sprint and made it to the finish line less than 1 hour. I stopped my watch at 54:16. It is not official since we were late.

I hydrated myself with bottled water and was disappointed because there were no freebies given by Adidas. Where is the sling bag? Hehehe.

My running mate arrived 4 minutes after. I did not beat my PR but it was a good time, I guess.

Rappelling

2008-10-07T10:55:00.000+08:00

That’s what I thought, butterfly in the stomach. There’s a calling from below. “Jump!” I didn’t. I never thought that I am Superman. Spiderman however, I might. Hahaha.

We were going to rappel from a five-storey water tank. There’s no turning back because I am one of those crazy people who invited the “Tribu” rappelling team to our corporate anniversary. “Extreme sport”, what the hell! If they could do it, why can’t I?

This afternoon, I challenged whatever feelings I had with heights. I thought that if I am not going to try it, not only that I would surrender to my fear, I would also put distrust to myself. And so there I was, at the ledge all equipped with rappelling gear and looking at those tiny people on the ground. What could they be thinking?

I admit that I was afraid. I could not even hide it. My hands are wet and cold. I don’t want even to ask if I look pale to a friend behind me. As far as I know and I want to believe that, I am always ready.

Before making my ascension to the water tank, the rappelling instructor let me simulate the descent first. That was easy.

Climbing up was not that difficult either. But I really made sure that I am calling all the saints and my guardian angel as I made my ascent. That boosted my spirit enough. When I reached the top and look around and tried to assess my gut of the height, I was surprised that I felt nothing. I was very confident.

Now, I was to choose what type of descent I am going to make. I went with the most basic type. The instructor told me to go over the railing. It was too high so I opted to go through it. What followed next was I think the most difficult part. My legs are trembling as I release my grip off the railing, lean back, legs straight and allowed myself to drop a little so that I could make my first step to the beam. I really made an effort to do what the instructor was saying. And alas, I made my first step off from the platform. As soon as I did that, the rest was easy.

Was that enough for me? No. I have seen others made different styles of rappelling and I would like to try them. There was the Russian rappel and the MI rappel. The former was also called the lizard type because you have to descend head first. The difficult part in this type of descent was to flip upside down and reposition my grip. But when I made it, my descent was very smooth. I am not even afraid to look down the ground. As I descend, I kept on shouting “And sarap!” I did the Russian rappel twice because the first time I did it I was not photographed by my friend. Yes, it’s very important that you have proof of your feat. Hehehe.

The entire experience was a total blast. I could not believe that I did that. I said to myself, if I could do that, then I could almost do anything. What’s next? Bungee jumping!

Potato Wedges

2008-09-25T11:10:00.000+08:00

This is my favorite recipe for potato, potato wedges. It’s just like the regular French fries you can eat from the fast food chains, only it is healthier, cheaper and genuine potatoes. I got this recipe from a men’s health magazine so I took the recipe as fitness-friendly. I made my own versions because some of the ingredients and spices are not available or expensive.

Ingredients:

2 large potatoes, 1 tbsp. olive oil, 1 tsp. cumin seed powder, 1 tsp. rosemary, 1 tsp. ground dried oregano

Procedure:

Clean the potatoes well without peeling them. Cut them into wedges. (Do not cut them as sticks like the French fries in the market.) Put the wedges in a large bowl and put all the ingredients in. The amount of the spices should be just enough for your taste. Pour the olive oil. Mix all of the ingredients.

Sometimes too much olive oil would make the wedges soggy after cooking, so it is advisable to pour half of it first and mix. The mix must not be oily. Remember that the purpose of the oil is just to let the spices stick to the wedges and not to use it for frying or marinating.

You can wait for 15 minutes before putting the wedges inside the oven. I use a toaster oven and baked it for thirty minutes or until the wedges are tender. Don’t wait for them to become crisp because that would mean that you burn them.

Note: If you don’t want your wedges hot, replace the chili powder with ground pepper. Serve them hot with a tomato catsup or mustard dip. Please don’t eat them alone. Don’t be greedy. Share them with friends.

Morning Runs

2008-09-11T11:50:00.000+08:00

It’s been two weeks now that I am back to my morning runs. This is not in preparation to a scheduled running event. It’s just that I need to run. I really like to follow my old route which is from Mandaluyong City hall to the Fort in Taguig but it has been raining most of the time lately. So, in order to avoid accidents due to rains and wet road, I opted to use the rotunda of Mandaluyong as my oval.

Since I have to be at work before 7:30AM, I would wake up at 4:30. The circle and the street would be virtually empty and I could only count the runners on my fingers. It is the best time to run around the circle because there are very few vehicles plying the street. That means less pollution and risk of accident. The temperature is also very ideal. I would run for thirty minutes assuming that I am doing my regular running pace of 10 Kph.

The problem in running on an oval, aside from boredom, is possible injury to the ankles especially if the curve is sharp and short. This is the reason why it is advisable not to sprint or pace fast. I could use the outer lane but the pavement is concrete unlike the inner part that is made of bricks. By the way, which is harder, brick or concrete?

How do I prepare with my morning runs? First of all is to sleep early. Early for me would be 10:30. I would usually sleep at 11:00 when I don’t have intentions of running. So I always make adjustments. Second, eat considerable amount of carbohydrate. This is no problem with me since I go to the gym early in the evening and I really need to eat. Third, drink water before the run. I only drink half-glass of water because I have this tendency to get stomach cramps in the morning if I drink considerable amount of water. Lastly, I prepare my running gear before I sleep. It is very important to prepare them since I have time limitations.

Some people would like to procrastinate once their activity is interrupted. They tend to tire-off in doing that activity until they would entirely forget it. A good attitude however is to learn how to go around with an activity or to improvise. Since I consider joining in running events as my cardio workout and cross training, missing it should not bring my momentum down. I could always make use of my own running routines and even swimming or badminton.

Super Anti-oxidant

2008-08-22T11:10:00.000+08:00

I converse to an online friend sometime ago and he relayed to me that he was exhausted from work and school. As a result he got sick for a week. He had an on and off flu. I would like to recommend him my own program to recovery like hot chicken soup (tinola) and ascorbic acid but I thought he already know about it. Nevertheless, I still told him my own remedy. He agreed.

“Have you heard about glutathione?” I asked him. “Yes. It’s a skin whitening substance.” He replied. “Yes, it can be used as a skin whitener but it’s more than that.” I tried to enlighten him with what I learned about it.

Glutathione “is a very powerful anti-oxidant that protects the body by targeting and destroying reactive oxygen molecules and free radicals. It is found in high concentration in the liver, where it binds to heavy metals such as mercury and lead, chemical pollutants, and carcinogens and transforms them into form that can easily flushed out of the body via enzymatic pathway. It enhances the body’s immune response. Studies have shown depleted levels of glutathione are associated with enhanced toxicity and weaken the immune system.”

Oral intake of glutathione is not as effective as it is given intravenously or through an injection. It is easily damaged in the intestine before it reaches the cells. So the best thing to do is to take it with Vitamin C. Glutathione is present in fresh and frozen fruits, vegetables, meat and fish, and asparagus, avocado and walnuts are said to be rich with it.

“Yes. I am taking it.” I told my online friend without hesitation. I thought I should include it in my regular supplements because I am a very active person. I need protection from the very harsh environment I live on. Besides I am very obsess with my health to just ignore its benefits. I hate being sick. It is too costly. There is so much to enjoy life outside the four walls of my bedroom.

“What is the effect of glutathione to you?” My online friend asked. “So far as I know, I have not gotten sick for the past 9 months that I am taking it. I am not sure if it’s the effect of glutathione or I really have a healthy body. I could not even say if I am over dosing because I am naturally fair.” I replied.

One important thing to remember is that there is a required dosage of glutathione in pill form. It depends on the weight of the person. There is also a required dosage of vitamin C to fully absorb the substance. There are literatures in the internet to learn about it.

Intermediate Weight Program

2008-08-15T11:11:00.000+08:00

Advancing from basic to intermediate weight training is a little tricky. One reason is that you would not know when to start and what program you would do especially when there’s no one to tell you like a personal trainer or a gym instructor. Some can consult a magazine or a fellow gym mate of course. On the other hand, as a rule of thumb, I follow this one simple rule.

Allow only 4 weeks for one program module. The most is six weeks. This would prevent your body to adapt to the exercises you are currently doing. You would determine that when you feel that your body is not responding to the exercises anymore like tightness and soreness of your muscles after workout.

Once you have decided that it is time to start a new program, your next task is to look for a training program. Literature would always come in handy when you are too shy to ask from others or you have no enough money to hire a personal trainer. Magazines are always good resources of workout programs.

For my friend who has been working out for more than 6 months already under a personal trainer, I have customized an intermediate program for him. This includes basic exercises for the whole body but split in three sessions. I guided him through the first time he did the exercises. I told him to be strict with form and execution because it is the key to optimize his program.

MONDAYS - CHEST, TRICEPS, FOREARMS & ABDOMINALS
Chest Exercises	Repetitions
Incline bench press with BB(wide-grip)	12-10-8
Incline bench press with BB (narrow -grip)	12-10-8
Flat bench press with BB (wide-grip)	12-10-8
Flat bench press with BB (narrow-grip)	12-10-8
Decline bench press with BB (wide-grip)	12-10-8
Decline bench press with BB (narrow-grip)	12-10-8
Triceps and Forearms Exercises	Repetitions
Head crusher or lying tri-pushdown with EzzyBar	12-10-8
Wrist-curl with BB	12-10-8
Abdominals Exercises	Repetitions
Regular crunch (lying)	30-30-30
Leg raise (lying)	30-30-30
Side crunch (lying)	30-30-30
TUESDAYS - BACK, BICEPS & ABDOMINALS
Back Exercises	Repetitions
Pull-ups (wide-grip)	Max 3x
Pull-ups (narrow -grip)	Max 3x
Lat pull-down (wide-grip)	12-10-8
Lat pull-down (narrow-grip)	12-10-8
One-arm bent-over row (normal grip)	12-10-8
Biceps Exercises	Repetitions
Standing BB curl	12-10-8
Incline DB curl	12-10-8
Seated DB concentration curl	12-10-8
Abdominals Exercises	Repetitions
300 crunch (hanging)	15-10-8
Leg raise (hanging)	15-10-8
Side crunch (hanging)	15-10-8
WEDNESDAYS - SHOULDERS, LEGS & ABDOMINALS
Shoulder Exercises	Repetitions
Front raise with DB	12-10-8
Side lateral raise with DB	12-10-8
Bent-over side lateral raise	12-10-8
Military press with DB	12-10-8
Shrug	12-10-8
Upright row	12-10-8
Leg Exercises	Repetitions
Squat	12-10-8
Leg curl	12-10-8
Leg extension	12-10-8
Abdominals Exercises	Repetitions
Regular crunch (lying)	30-30-30
Leg raise (lying)	30-30-30
Side crunch (lying)	30-30-30

This program allows exercising the body parts twice a week. This means that he would be in the gym 6 times a week with Sundays as rest days. However, if he wanted to exercise the body parts only once a week, he must really go heavy on the weights and needs a spotter to help him out. With “really heavy” means, he must stack weights that he could lift 6 reps the most.

I have not included warming-up and stretching in the schedule above. But for intermediate gym enthusiasts these are basic prerequisites before lifting weights and one must also be strict in observing this.

Considering that my friend would be religious in following the program, he would see results in six weeks. Better results if he would observe proper eating and sleeping habits.

Whey Protein

2008-08-05T11:09:00.000+08:00

Yesterday I was asked by a gym mate, a newbie obviously, if I take supplements. I told him I am not. I told him that I only take multi-vitamins and ascorbic acid. However, I told him that I only tried taking whey protein twice. The first one was Designer Whey and the last one was On. “What is the best?” He asked. “What would I choose?” He added. If I am to choose between the two, it would be the latter.

I choose On mainly because it has 24% protein per serving, which is one scoop per serving. It also cost less, and has a variety of flavors. So I told him to go for the brand that provides the highest protein content. After that, he should consider other criteria such as price and taste.

There are a lot of brands of whey protein supplements in the market today. Most of them have the same protein content per serving but one should take note of how much scoops are needed to make one serving. Some brands need 2-4 scoops to get the the same serving of protein while other brands need only one scoop. That means anyone can be deceived by the size of the container or by the price. If you want to get your money’s worth, observed protein content and price well.

Another thing to consider is taste. There are a variety of flavors of whey. Other brands taste almost like an ice cream. One of my friends got stomach problems with chocolate so he stopped drinking it. Then he tries vanilla, but did not like the taste. He gave it away. That is a waste of money. So, make sure that the taste suits your buds and gut.

Body building supplements are good if you really want to go hard core in body building. It builds mass faster. I observed changes in my body when I used whey protein but I do not really need to get massive or bulky. I just need to maintain my physique right now. My source of protein comes from natural sources like fish, white meat, soy-based products, nuts, cereals, wheat products, beans and eggs.

My gym mate was all-ears with my lecture and I think my other gym mates were also listening and others shared their own experiences. There is only one question that I could not answer immediately.

“Could I get into a shape like yours?”

Badminton Buddies

2008-07-23T11:17:00.000+08:00

Some sports or hobbies do not require a companion or an opponent to play, like running. However, in badminton you always need one. Last two weekends ago, my partner and I were looking for a pair to play with. We sent messages over phones to check guys whom we can play with and even broadcasted over YM that we need badminton playing buddies. Fortunately, we found two, a varsitarian and a newbie.

Next thing we decided on was the venue. We usually played at Metro just at the back of the Cybergate complex in Pioneer. On weekends though, there is no “play-all-you-can” at our favorite place and we find the court fee impractical. So we asked our friends if they knew other courts with “play-all-you-can”. The varsitarian said that Badminton Central in Pasong Tamo is charging P100 for the said promo. We went to play at 7 PM.

The place was reasonably decent. There were a lot of players during that night and they seemed to be advanced players, maybe because there was a tournament during that afternoon. My buddy and I have not played for more than a year now and we don’t know if we still have the skill. I must say we were also playing in tournaments within our organization.

Our varsitarian friend was already at the court when we arrived and was playing with other pairs. This was my first time to see him play. Indeed he’s a good player. I think we would have our great comeback play in badminton.

I have advance training in badminton in school but after that I have a long respite. It was last five years that I started to play again. However, I still don’t know my skill level and I really like to know that. Our varsitarian friend said he is Level C. Maybe I could gauge myself once I play with him.

We played from 7:15 to 10:15. It’s almost three hours but I still could not have enough with it. I admit that I am an addict, a great badminton enthusiast. I have played not only with my buddies but also with other players in the court. Fortunately, we still have our skill. In my opinion, I could level myself with my varsitarian friend. Yet, I guess I still have to level up with other players to really determine my level.

Badminton is really a fun sport and leisure. The only problem is that aside from being costly, you really need to have playmates or buddies to play it. Comparing it with other team sports that need 5 teammates or more, badminton only needs one. And better yet, badminton is a very good sport to gain more acquaintances and friends.