Category Archives: Health and Fitness

I Don’t Even Know

So in these last weeks lots have happened. Having this new phone has allowed me to document everything better.

It started with a little running about a week ago. This last weekend I actually participated in my first official 5K. That was crazy exciting. (Read: I’m currently proceeding to getting addicted” 

I finished successfully and with a time which was not too awful for someone just beginning. This served as crazy encouragement to keep it up. So today, Monday I ran again. 


Not bad at all. I will get better. I’ve been struggling with a few things in mind these last few weeks and working out plus running have been my distraction de-stressing activities. I’m thinking about registering for another 5K in about 3 weeks. Let’s see why actually happens. 

Was trying to encourage someone I love to start a YouTube channel or blog. Their life is much more exciting than mine so I think people would appreciate lots. What do you feel is better? Or what would be the perfect balance between the two?

Let me know what you think and more. 

Hit me up on: Instagram and Twitter. Boom! Let’s grow.

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Last Week’s Chest Day Workout

I’ve definitely been slacking with my gym going. I will be trying to get back. I went on Thursday and I must say, my muscles are torn. Although light weight this is more or less what the work out looked like.

Bench Press and Dumbbell Press Superset

Bench Press

  • 95 lb x 10
  • 95 lb x 10
  • 105 lb x 10
  • 115 lb x 5
  • 115 lb x 6
  • 115 lb x 7
  • 115 lb x 7
  • 115 lb x 6

Dumbbell Press

  • 15 lbs x 12
  • 15 lbs x 10
  • 15 lbs x 10
  • 15 lbs x 10
  • 15 lbs x 10
  • 15 lbs x 10
  • 20 lbs x 10
  • 20 lbs x 6

15 Push-Ups

Incline Bench Press

  • 95 lbs x 7 (Then my muscles just failed, they didn’t want to move anymore, so I changed movement)

Tricep Pushdowns

  • 40 lbs x 10
  • 40 lbs x 10
  • 40 lbs x 7

Seated Chest Fly (Cable Machine)

  • 100 lbs x 10
  • 100 lbs x 10
  • 100 lbs x 10

2 Min against the punching bag. My left hand sucks at punching. I almost injured my wrist, need to get a grip on that.

This felt like a good workout, I’m still sore (Sunday) but it was damn good. I will try to go to the gym again tomorrow, need to build that discipline again. I’m slacking because of work and school, but that’s just a lame excuse.

Jan 22: Update on my Workouts

I’m still considering the idea of focusing on the DIY at home kinda workout and gym or getting the gym membership. I feel like I shouldn’t get the membership unless I am really committed to follow through for the whole year, and I researched some of the gear this week and maaaan some of the things are crazy expensive. Weighed vest was about $180+, couldn’t find an Olympic Barbell (aparently no one sells those to individuals here in Panama), Kettlebells were about $2/Lb and dumbells about $1.5/Lb which would make them too expensive to get a pair considering you can only do a few things. Getting any piece of equipment basically would come out to way more than paying the monthly $50. So in a way DIY or paying for membership is the only way. I haven’t made the plyo box yet. I’ve been focusing on getting started with school on the right foot and just being consistent with the workouts.

On that note, today’s work out went a little bit like this:

  • Stretching (Chest, Back, Quads, Glutes)
  • 11 min jump rope (I had no jump rope so the motions had to do)
  • 3 x 10 burpees (These sound easy but I have a really hard time doing them)
  • 3 x 1 minute of Pilates bridge while alternating leg extension
  • 3 x 15 crunches with 8lb Medicine Ball
  • 3 x 20 Front chops with 8lb Medicine Ball (I need a heavier weight for this)
  • 10 x 40 yard dash

Cristina joined me during the workout, I think she enjoys the pain more than I do. She seems to want it more than I do. I wish my energy was as high as hers, that would be nice. I like feeling like I’m helping her get there by serving as her motivator! The workout wasn’t too grueling. I think it could be worse (better). I definitely feel it in my legs, mainly quads and glutes. The burpees are insanely hard for me. I can do them, but when I’m done I’m breathing sooo heavy.

Well that was it for the day. After the workout we went for Sushi; That’s probably cheating, but it was freaking delicious. I should really save more money. Oh well.. I guess this is a moment where other people would say YOLO.

Hope you guys had a great day. I will go ahead an read a few minutes of Silent Justice to unwind the brain before I go to sleep. Let’s Grow.

Must Work on Goals

“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.”
― Stephen King

I didn’t feel like working out today or going for a run, also things came up so I couldn’t head to the courts to play ball.. so here’s what’s gonna happen. I will do 100 pushups while I watch We Are What We Are. Then do 6 minutes total of planks or more.

we are what we are

Any other suggestions? I feel like I need an accountability partner. Hopefully blogging will help with that.

Review for the movie coming up on my other blog soon! 😀

Making your own Plyo Box?

So I am determined to start working out a lot more than I ever have this year. On the other hand I don’t want to spend tons of cash investing in a gym membership. Memberships have their benefits, which I could write a post about later; I think I rather spend the same money on stocking up my home with my own workout equipment. The benefit I’m interested in? I can work out whenever I feel like and my gym opens 24/7.

Now there are no excuses! Get out there and run!

Now there are no excuses! Get out there and run!

A gym membership in Panama is considered a luxury expense and is around $50+/month. The minimum wage is around $440 give or take, that sucks. So what I will do is instead of the membership I will try to spend roughly $50 monthly on equipment to use at home. I got the running shoes for Christmas, and I’m currently working on building a plyo box, afterwards I will be looking into getting an Olympic bar and getting weights for it.

So let’s go ahead to what I made the post about. More or less what I found out online from different box builds and instructions is that the slant of each face of the box is around 10 degrees. I have pretty big feet so I will make the landing platform 22 in sq. for the smallest surface area. I plan to make two boxes:

  • 3 in 1 (meaning it has three different heights depending what side you rest it on) 20 x 26 x 32 in.
  • A 26 in. tall slant-faced plyo box.

Each one can be made by purchasing a 4′ x 8′ x 3/4″ plywood slab which costs around $29.95. After I finish building it I will edit the post to list specific materials and prices. So far I played around with Google Sketchup to see more or less what it would look like and if it would fit in a sheet of plywood. I think as of right now it’s coming along rather decently and I am excited to see it as a finished product.

PlyoBox

I couldn’t post the SketchUp file so I just put up a screenshot for your enjoyment. Let me know in the comments if you would like me to send you the file, mind you I’m not an expert on this program I was just seeing if the measurements I envisioned checked out.