Road To Gold

“To be a volunteer is to participate instead of following, to experience instead of just watching, to build it instead of witnessing.” Join me in my journey to the 2016 Rio Olympics.

[roadtogoldcsd]

Train Across The Country

Sometimes I feel like I’m not moving. Not moving in my career. Not moving in my fitness goals. Not moving in relationships.  Often, more than so, I feel so stuck I just allow my brain to wonder and completely isolate myself from the world. This is why I enjoy long-distance road trips.  Driving miles and miles with only my thoughts, the open road, and soothing music that simply makes me feels good. But this time the open road wasn’t going to close this wound…

Wednesday around 3pm I was sitting at my desk at Yahoo!; watching my coworkers pace back and forth.  Stressing over client requests as if it was the end of the cosmos. I thought to myself, “There has to be more to life than this. Man, I miss the feeling of adventure and the unexpected.” I discover myself on Google (Funny, I know) looking for random adventures I could take that weekend.  Trip to Philly? Done it before. Drive to Miami from NYC? Did it twice. Train to Vermont? What's the point of that?  It wasn’t until I recollect reading about people who’d take a trip across the country on Amtrak.  The last time I recall being on an Amtrak adventure was when my mother put me on a train from Miami to Philadelphia at the age of 13, because she couldn’t take care of me. So what the hell, I purchase a one-ticket from NYC to San Francisco, leaving that Friday at 6am, and I would arrive in San Francisco Monday night at 8pm. My manager thought I was insane….. Well, everyone did to be frank, lol.

I packed the following: 

- 15 Peanut Butter Think Thin Protein Bars - 5 Bags of Nature's Best Trail Mix - 10 Fruit Bars - 5 Bags of White Cheddar Popcorn - 5 Small Packs of Oreo Cookies

I wasn’t sure how expensive the food was going to be on the train, so figure I’d treat myself only for dinner and ration what I have for my three-day journey.

I’m not going to lie, if I wasn’t writing my book at the time, I would’ve gone stir CRAZY! I averaged about 10,000 words a day during that trip. When I wasn’t writing, I was approaching random people. And when I introduced myself, I would not spend more than 30 seconds talking about myself, but just appreciating the company of someone else and their journey.  It was beautiful.  I met this old man, who was probably in his late 80s. As we look out the window as we were crossing the Rockies, we exchange stories as we shared a bottle of his bourbon. We nearly talked for almost three hours.  Follow by our conversation, a woman in her mid-30s, dressed like a hippie, graced us with her musical talents. She didn’t ask for money,  food, or anything; she only requested company and someone to drink with as she sings some good ole folk music.  Here’s a video of her singing:

Honestly, if I could do it all over again, I would do it again, but this time upgrading to a sleeper car.  No shower and sleeping on a chair for three days is not the most comfortable situation.

Overall, it was an amazing adventure. The longest train was the California Zephyr, which travels between Chicago and San Francisco; it was a superb ride. It offered a smattering of everything U.S has to offer. It crosses the stunning Sierra Nevada range, climbs through the heart of the Rockies, and chugs across the plains of Nebraska. If you're planning on taking this trip be sure to spend time in the sightseeing Lounge. It's a glass walled compartment on the upper level that gets you first class access to the scenery. Met a lot of amazing people along the way, and it was the first time I cared less about the destination, but more about the journey.  And if you’re wondering, I caught a flight back to NYC two hours after arriving in San Francisco :). See below for more images. 

[roadtogoldcsd]

Sun, where are you? 

[roadtogoldcsd]

Workout Week 4 (10/2-10/7)

Monday, 10/2

1) Deadlift 10 sets, 5 reps (230Ibs)  - Rest for 1-2 min in-between sets 

2) Wide-Grip Pull ups 5 sets, failure - Rest for 1-2 min in-between sets 

3) Bicep Curls, 10 sets, 5 reps (75Ibs) - Rest for 1-2min in-between sets 

Tuesday, 10/3 

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Wednesday, 10/4

1) Deadlift 10 sets, 5 reps (230Ibs)  - Rest for 1-2 min in-between sets 

2) Incline Bench Press, 10 Sets, 5 reps (160Ibs) - Rest for 1-2 min in-between sets 

Thursday, 10/5

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Friday, 10/6

1) Deadlift 10 sets, 5 reps (230Ibs)  - Rest for 1-2 min in-between sets 

2) Overhead barbell press, 10 Sets, 5 reps (115Ibs) - Rest for 1-2 min in-between sets 

Saturday, 10/7 (High Intensity Cardio Day) 

Barry's Bootcamp 

Sunday, 10/8 - Rest

[roadtogoldcsd]

Workout week 3 (9/25-9/30)

Monday, 9/25

1) Deadlift 10 sets, 5 reps (220Ibs)  - Rest for 1-2 min in-between sets 

2) Wide-Grip Pull ups 5 sets, failure - Rest for 1-2 min in-between sets 

3) Bicep Curls, 10 sets, 5 reps (70Ibs) - Rest for 1-2min in-between sets 

Tuesday, 9/26 

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Wednesday, 9/27

1) Deadlift 10 sets, 5 reps (220Ibs)  - Rest for 1-2 min in-between sets 

2) Incline Bench Press, 10 Sets, 5 reps (160Ibs) - Rest for 1-2 min in-between sets 

Thursday, 9/28

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Friday, 9/29

1) Deadlift 10 sets, 5 reps (220Ibs)  - Rest for 1-2 min in-between sets 

2) Overhead barbell press, 10 Sets, 5 reps (115Ibs) - Rest for 1-2 min in-between sets 

Saturday, 9/30 (High Intensity Cardio Day) 

1) 1 mile warm-up jog (7:12) 

2) 8-10X200M Repeats - 28-30 Seconds 

3) 1 Mile Cool down (8:30) 

Sunday, 10/1 - Rest

[roadtogoldcsd]

Workout Week 2 (9/18-9/23)

Monday, 9/18

1) Deadlift 10 sets, 5 reps (205Ibs)  - Rest for 1-2 min in-between sets 

2) Wide-Grip Pull ups 5 sets, failure - Rest for 1-2 min in-between sets 

3) Bicep Curls, 10 sets, 5 reps (60Ibs) - Rest for 1-2min in-between sets 

Tuesday, 9/19 

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Wednesday, 9/20

1) Deadlift 10 sets, 5 reps (205Ibs)  - Rest for 1-2 min in-between sets 

2) Incline Bench Press, 10 Sets, 5 reps (160Ibs) - Rest for 1-2 min in-between sets 

Thursday, 9/21

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Friday, 9/22

1) Deadlift 10 sets, 5 reps (205Ibs)  - Rest for 1-2 min in-between sets 

2) Overhead barbell press, 10 Sets, 5 reps (115Ibs) - Rest for 1-2 min in-between sets 

Saturday, 9/23 (High Intensity Cardio Day) 

1) 1 mile warm-up jog (7:12) 

2) 16X200M Repeats - 30-32 Seconds 

3) 1 Mile Cool down (8:30) 

Sunday, 9/24 - Rest

[roadtogoldcsd]

Workout Week 1 (9/11-9/16)

Monday, 9/11

1) Deadlift 10 sets, 5 reps (190Ibs)  - Rest for 1-2 min in-between sets 

2) Wide-Grip Pull ups 5 sets, failure - Rest for 1-2 min in-between sets 

3) Bicep Curls, 10 sets, 5 reps (60Ibs) - Rest for 1-2min in-between sets 

Tuesday, 9/12 

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Wednesday, 9/13

1) Deadlift 10 sets, 5 reps (190Ibs)  - Rest for 1-2 min in-between sets

2) Incline Bench Press, 10 Sets, 5 reps (160Ibs) - Rest for 1-2 min in-between sets 

Thursday, 9/14

1) Easy 10 minutes jog on treadmill (7.0 Speed) 

2) Hanging Leg Raises w/ 15Ibs pound dumbbell in-between legs, 3 Sets, 20 Reps - Rest 1 min in-between sets 

3) L-Sits, 5 Sets, hold for 15 seconds - Rest 1min in-between sets 

Friday, 9/15

1) Deadlift 10 sets, 5 reps (190Ibs)  - Rest for 1-2 min in-between sets 

2) Overhead barbell press, 10 Sets, 5 reps (115Ibs) - Rest for 1-2 min in-between sets 

Saturday, 9/16 (High Intensity Cardio Day) 

* Try to complete this workout as quickly as possible with minimal rest* 

1) 25 Pull-ups 

2) 50 Deadlift Reps (135Ibs)

3) 50 Pushups 

4) 25 Overhead Barbell Press (100Ibs) 

5) 25 Sprinter Crunches

6) 10 Pull-ups 

Sunday, 9/17 - Rest

[roadtogoldcsd]

Traveling to Phuket, Thailand

Tiger camp is a training ground for the world’s most elite and dominant athletes. It has earned the reputation as the premier destination for Muay Thai, MMA & Fitness training in Thailand. The camp accommodates living arrangements on campus, meals, and unlimited fitness/martial art class

[roadtogoldcsd]

Traveling to Phuket, Thailand

Do you think I’m crazy? If you do, then this trip may not surprise you. If not, I’m pretty sure you’re going to think I’m crazy by the end of this blog. 

I found myself in a boring routine. Wake up, work out, go to work, and then go straight home to catch up on animes (Don’t judge me, haha).  Then one day as I was cranking out work emails like I was competing in back-to-back sprinting events, I thought to myself, I missed the feeling of being an athlete.  An athlete that trains to compete. An athlete, that pushes his body to the near breaking point that death may actually be near. Do I sound crazy yet?  No? Well, I’m about to cross that line.

With this in mind, I begin searching for fitness camps where all I’m there to do is workout.  I’m not there to look pretty, dress up for anything, or drink for that matter. I came across many retreats in the U.S where you’d do yoga and run in the morning, staying in a fancy hotel or something.  I don’t want to be comfortable. I want to be in a state of discomfort day in and day out.  Then after searching for almost three hours, I came across Tiger Muay Thai Camp. Tiger camp is a training ground for the world’s most elite and dominant athletes.  It has earned the reputation as the premier destination for Muay Thai, MMA & Fitness training in Thailand.  The camp accommodates living arrangements on campus, meals, and unlimited fitness/martial art classes for the duration of your stay.   This is exactly what I was looking for!  A place where I could test my physical limits, until my body literally gives out, and it all becomes a mental battle.  I bought my plane right at that moment, and planned to leave in three weeks.  I don’t plan, to plan. I plan to execute.  I didn’t need much time to prepare to be honest.  All I need to pack is an endless amount of workout clothes, haha.   Leggo! 

   Checking into my room literally a foot or two away from the action, early in the morning, I wasted little to no time to begin my training.   Here's my day-to-day. 

Monday, Wednesday, and Friday  

7:30am - Wake-up time 

       -8 Ounces of Wheat Grass

       -5g creatine 

       -1 medium granny smith apple 

 8:00am - 9:00am - Gym Session

        -5g creatine 

        -1 tablespoon of peanut butter

       - 1 banana 

9:30-10:30am - Advanced Combat Conditioning Workout 

- 20Ib medicine ball scoop toss - 4 sets 10 reps each side (20 second rest in between sets) 

Rest 1min

- Distance Lateral Jumps - 4 sets 20 jumps (20 second rest in between sets) 

Rest 1 min

- 12Ib chest pass with a partner - 3 sets 10 passes (20 seconds rest in between sets)

Rest 1min

- Flat Surface Bear crawl - 2x 50 meter (No rest - push through the pain) 

Rest 1 min

- Band Sprints- 2 x 50 meter (30 seconds rest in between sets) 

10:45am - Breakfast 

        - 4 egg whites 

        - 2 whole eggs

       - 2 whole wheat toast 

       - 2oz of smoked salmon

11:30am -12:30pm - 1 on 1 personal Muay Thai lesson 

        - Stance training 

        - Kicks 

        - Combination 

       - Heavy bag work

       - 30 mins sparring  (Little dude kicked my ass) 

12:30pm

       -5g of creatine

       - 8 ounces of wheat grass 

12:45pm-1:00pm - Carlvin's gym ab workout 

        - 45Ib plate decline ab crunch - 3 sets to failure 

        - Decline a crunch with a twist - 2 sets to failure 

        - 40Ib wood chops (each side) - 1 set to failure 

        - Hanging leg raise with 15ib dumbbell in between feet - 1 set to failure 

1:10- Lunch

        - Grilled Chicken Breast 

        - 1 baked sweet potato 

        - Side of steamed vegetables 

2:00pm-3:45pm - Chill mode 

4:00pm-5:00pm - Cross Training Workout   

         - Easy run for 2 min 

         - 12 min of as many reps possible of below:

     Round 1 - 50 Meters Dumbbells walking lunge (25 Ibs) 

   - 16 toes to bars 

  - 8 power cleans (125Ibs)

Round 2 - 50 Meters Dumbbells walking lunge

   -16 bar muscle-ups (I suck, so ended up doing pull ups) 

   - 8 power cleans (115Ibs) 

5:10pm-5:30 pm - easy 20 min jog (7:15-30 mile pace) 

6:00pm - Dinner

      - Sirloin Steak 

      - Steam vegetables 

      - Medium sweet potato 

7:00pm - chill mode 

7:45pm  - Snack

      - Protein Bar (Quest Chocolate Chip Cookie Dough Protein Bar) 

      - Green Apple 

8pm-11pm - Watched live Muay Thai fights in Patong 

11:45pm - Lights out! 

 Tuesday & Thursday

5:30am - Wake-up time 

       -8 Ounces of Wheat Grass

       -5g creatine 

       -1 medium granny smith apple & Power Bar 

6:00am - Big Buddah Run (2.5 Mile Steep Climb) 

Okay, I'm a runner and used to run hills back in college while averaging about 60-70 miles a week, but this was a fucking hike. My legs were about to explode, and it was literally a mental battle than a physical. This run teaches you to get out of your head. You always have more in the tank.    I highly recommend to note be cocky either.  I started the run at about a 6:45 mile pace, and quickly regretted it a mile in.  I pace dropped down to about 10min pace. If you know me well enough, that's definitely telling you something.  See below for a glimpse of the elevation and here's a video of the whole experience. 

 8am - Breakfast 

        - 6 egg whites 

        - 2 whole eggs

       - 2 whole wheat toast 

       - 4oz of smoked salmon

10am - Gym Workout 

        -5g creatine 

        -1 tablespoon of peanut butter

       - 1 banana 

 11:30am -12:30pm - 1 on 1 personal Muay Thai lesson 

        - Stance training 

        - Kicks 

        - Combination 

       - Heavy bag work

       - 30 mins sparring  (Little dude kicked my ass) 

12:30pm

       -5g of creatine

       - 8 ounces of wheat grass

1:10- Lunch

        - Grilled Chicken Breast 

        - 1 baked sweet potato 

        - Side of steamed vegetables 

2:30pm-3:30pm - BodyFit Bootcamp 

         - 50 Push Ups 

        - 50 Box Jumps

        - 50 Meter Sprints 

        - 50 Crunches 

        - 1 min of pull ups  

Repeat three times

4:00pm-5:00pm - Cross Training Workout   

         - Easy run for 2 min 

         - 12 min of as many reps possible of below:

     Round 1 - 50 Meters Dumbbells walking lunge (25 Ibs) 

   - 16 toes to bars 

  - 8 power cleans (125Ibs)

Round 2 - 50 Meters Dumbbells walking lunge

   -16 bar muscle-ups (I suck, so ended up doing pull ups) 

   - 8 power cleans (115Ibs) 

5:10pm-5:30 pm - easy 20 min jog (7:15-30 mile pace) 

6:00pm - Dinner

      - Sirloin Steak 

      - Steam vegetables 

      - Medium sweet potato 

7:00pm - chill mode 

7:45pm  - Snack

      - Protein Bar (Quest Chocolate Chip Cookie Dough Protein Bar) 

      - Green Apple 

8pm-9pm - Sports Massage lol 

11:45pm - Lights out! 

 Sorry for the long post, but this was probably one of the best "vacations" I've ever been on. I was surrounded by warriors. Warriors from all walks of life and on different levels. I felt like I was home, like a family I've always wanted and the training I've yearned for, for years. I highly recommend this camp if you're looking for something to truly push you. I will definitely be back here!!! 

Carlvin out! 

[roadtogoldcsd]

Workout Wednesday #2

4:50am - Wake up time

4:52am - Take Pre-workout 

5:00am - Write today’s to-do list for work and write down my workout in my workout notebook

 Note: When I workout, I like to be 100% focused throughout my workout. Therefore, I don’t like having anything that would hold me back or restricting me to perform at maximizing capacity. I’m not at the gym to socialize, I’m there testing my physical limits. I don’t bring my phone because I get ticked off if I lose Wifi, or if I’m doing HITT training, and the damn thing flops out getting me out of the zone. I bring only three things:

1) My Sansa MP3 Player. Yeah, yeah, yeah, I know. Who the hell still uses an MP3 player? Well, this guy! It’s light, battery life is phenomenal, and it clips on very nicely to my shorts so I could sprint and jump as my heart's content.  Additionally, if it rains, I give zero shits if it gets wet.

2)  My workout notebook. I know exactly what I’m going to do before I leave my apartment. By the set, number of reps, and rest period between sets. Always go with a plan, so you’re not walking around like a lost puppy.

3) My half gallon of water bottle. (Insert muscle emoji here) 

  5:15am  - Walk to the gym

5:30am - Arrive at NYSC and game time!

5min on Treadmill as a warm up

5min - 7.5 Speed

 Workout #1:  Squat

12 Reps w/ 185Ibs

60 Seconds Rest

    2) 12 Reps w/ 185Ibs

60 Seconds Rest

   3) 12 Reps w/ 185Ibs

60 Seconds Rest

  4) 12 Reps w/ 185Ibs (Slow down, pause, fast up) 

60 Seconds Rest

  5) 12 Reps w/ 185Ibs (Slow down, pause, fast up) 

60 Seconds Rest

  6) 12 Reps w/ 185Ibs (Slow down, pause, fast up) 

60 Seconds Rest

  7) 12 Reps w/ 185Ibs (Slow down, pause, fast up) 

60 Seconds Rest

  8) 12 Reps w/ 185Ibs (Slow down, pause, fast up) 

Workout #2:  Leg Extension + Leg Curls (Supersets) 

   1) 8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up

45 Seconds Rest

    2)  8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up 

45 Seconds Rest

   3) 8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up 

30 Seconds Rest

  4) 8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up 

30 Seconds Rest

  5) 8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up 

30 Seconds Rest

  6)  8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up 

30 Seconds Rest

  7) 8 Reps w/ 80 Ibs (Leg Extensions)  / 8 Reps w/ 45 Ibs (Leg Curls)  - Toes pointing up

Workout #3:  Barbell Calf Raises

12 Reps w/ 175Ibs

30 Seconds Rest

    2) 12 Reps w/ 175Ibs

30 Seconds Rest

   3) 12 Reps w/ 175Ibs

45 Seconds Rest

  4) 12 Reps w/ 175Ibs

45 Seconds Rest

  5) 12 Reps w/ 175Ibs

30 Seconds Rest

  6) 12 Reps w/ 175Ibs

30 Seconds Rest

  6) 12 Reps w/ 175Ibs

10min on Stairmaster as cool down

Stretch for 5min. 

Carlvin out! 

[roadtogoldcsd]

Workout Wednesday #1

Hi Guys,

So, many of my friends have always wondered exactly what does my workout consist of? What do I take? How much do I lift, etc..

So, every Wednesday, I’m going to share my workout with the world.   

4:50am - Wake up time

4:52am - Drink a bottle of Chameleon Cold Brew Black Coffee and workout on an empty stomach

5:00am - Write today’s to-do list for work and write down my workout in my workout notebook

 Note: When I workout, I like to be 100% focused throughout my workout. Therefore, I don’t like having anything that would hold me back or restricting me to perform at maximizing capacity. I’m not at the gym to socialize, I’m there testing my physical limits. I don’t bring my phone because I get ticked off if I lose Wifi, or if I’m doing HITT training, and the damn thing flops out getting me out of the zone. I bring only three things:

1) My Sansa MP3 Player. Yeah, yeah, yeah, I know. Who the hell still uses an MP3 player? Well, this guy! It’s light, battery life is phenomenal, and it clips on very nicely to my shorts so I could sprint and jump as my heart's content.  Additionally, if it rains, I give zero shits if it gets wet.

2)  My workout notebook. I know exactly what I’m going to do before I leave my apartment. By the set, number of reps, and rest period between sets. Always go with a plan, so you’re not walking around like a lost puppy.

3) My half gallon of water bottle. (Insert muscle emoji here) 

  5:15am  - Walk to the gym

5:30am - Arrive at NYSC and game time!

10min on Treadmill as a warm up

0-2min - 6.7 Speed

2-4min - 7.5 Speed

4-6min - 8.0 Speed

6-8min - 8.5 Speed

8-9.30min - 9.0 Speed

9.30-10min -9.5 Speed

 Workout #1:  Seated Shoulder Press Circuit  

21 Reps w/ 25Ibs Dumbbells

30 Seconds Rest

    2) 13 Reps w/ 40Ibs Dumbbells

30 Seconds Rest

   3) 8 Reps w/ 55Ibs Dumbbells

45 Seconds Rest

  4) 5 Reps w/ 60 Ibs Dumbbells

45 Seconds Rest

  5) 8 Reps w/ 55Ibs Dumbbells

30 Seconds Rest

  6) 13 Reps w/ 40 Ibs Dumbbells

30 Seconds Rest

  6) 21 Reps w/ 25Ibs Dumbbells

 Workout #2:  Seated Shoulder Press Circuit (Reverse Pyramid)

5 Reps w/ 60 Ibs Dumbbells

45 Seconds Rest

    2)  8 Reps w/ 55Ibs Dumbbells

45 Seconds Rest

   3) 13 Reps w/ 40 IB Pound Dumbbells

30 Seconds Rest

  4) 21 Reps w/ 25 IB Pound Dumbbells

30 Seconds Rest

  5) 13 Reps w/ 40 IB Pound Dumbbells

30 Seconds Rest

  6)  8 Reps w/ 55Ibs Dumbbells

30 Seconds Rest

  6) 5 Reps w/ 60 Ibs Dumbbells

 Workout #3:  Lying Tricep Extension Curl Barbell

21 Reps w/ 25IB Curl Barbell (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps w/ 40 Ibs Curl Barbell  (Slow and contracted)

30 Seconds Rest

   3) 8 Reps w/ 50Ibs Curl Barbell   (Slow and contracted)

45 Seconds Rest

  4) 5 Reps w/ 75 Ibs Curl Barbell (Slow and contracted)

45 Seconds Rest

  5) 8 Reps w/ 50Ibs Curl Barbell   (Slow and contracted)

30 Seconds Rest

  6) 13 Reps w/ 40 Ibs Curl Barbell  (Slow and contracted)

30 Seconds Rest

  6) 21 Reps w/ 25IB Curl Barbell (Pretty quick pumps and it started to burn)

 Workout #4:  Incline Alternating Dumbbell Curls

21 Reps w/ 10Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps w/ 25Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps w/ 30Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps w/ 25Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps w/ 10Ibs Dumbbells (Slow and contracted)

 Workout #5: One legged calf Raise (Holding one dumbbell)

21 Reps each leg w/ 10Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps each leg w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps each leg w/ 25Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps each leg w/ 30Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps each leg w/ 25Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps each leg w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps each leg w/ 10Ibs Dumbbells (Slow and contracted)

 Workout #6: Alternating Incline Dumbbell Press

21 Reps each arm w/ 35Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps each arm w/ 40Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps each arm w/ 55Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps each arm w/ 65Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps each arm w/ 55Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps each arm w/ 40Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps each arm w/ 25Ibs Dumbbells (Quick pumps)

 10min on Treadmill as a warm up

0-2min - 6.7 Speed

2-4min - 7.5 Speed

4-6min - 8.0 Speed

6-8min - 8.5 Speed

8-9.30min - 9.0 Speed

9.30-10min -9.5 Speed

 Stretch for 5min. 

Usually out the gym between 6:30-6:50am.  During my walk back to the apartment, I drink about 16 ounces of Post Jym Recovery. 

Carlvin out! 

[roadtogoldcsd]

Workout Wednesday #1

Hi Guys,

So, many of my friends have always wondered exactly what does my workout consist of? What do I take? How much do I lift, etc..

So, every Wednesday, I’m going to share my workout with the world.   

4:50am - Wake up time

4:52am - Drink a bottle of Chameleon Cold Brew Black Coffee and workout on an empty stomach

5:00am - Write today’s to-do list for work and write down my workout in my workout notebook

  Note: When I workout, I like to be 100% focused throughout my workout. Therefore, I don’t like having anything that would hold me back or restricting me to perform at maximizing capacity. I’m not at the gym to socialize, I’m there testing my physical limits. I don’t bring my phone because I get ticked off if I lose Wifi, or if I’m doing HITT training, and the damn thing flops out getting me out of the zone. I bring only three things:

1) My Sansa MP3 Player. Yeah, yeah, yeah, I know. Who the hell still uses an MP3 player? Well, this guy! It’s light, battery life is phenomenal, and it clips on very nicely to my shorts so I could sprint and jump as my heart's content.  Additionally, if it rains, I give zero shits if it gets wet.

2)  My workout notebook. I know exactly what I’m going to do before I leave my apartment. By the set, number of reps, and rest period between sets. Always go with a plan, so you’re not walking around like a lost puppy.

3) My half gallon of water bottle. (Insert muscle emoji here) 

   5:15am  - Walk to the gym

5:30am - Arrive at NYSC and game time!

10min on Treadmill as a warm up

0-2min - 6.7 Speed

2-4min - 7.5 Speed

4-6min - 8.0 Speed

6-8min - 8.5 Speed

8-9.30min - 9.0 Speed

9.30-10min -9.5 Speed

 Workout #1:  Seated Shoulder Press Circuit  

21 Reps w/ 25Ibs Dumbbells

30 Seconds Rest

    2) 13 Reps w/ 40Ibs Dumbbells

30 Seconds Rest

   3) 8 Reps w/ 55Ibs Dumbbells

45 Seconds Rest

  4) 5 Reps w/ 60 Ibs Dumbbells

45 Seconds Rest

  5) 8 Reps w/ 55Ibs Dumbbells

30 Seconds Rest

  6) 13 Reps w/ 40 Ibs Dumbbells

30 Seconds Rest

  6) 21 Reps w/ 25Ibs Dumbbells

 Workout #2:  Seated Shoulder Press Circuit (Reverse Pyramid)

5 Reps w/ 60 Ibs Dumbbells

45 Seconds Rest

    2)  8 Reps w/ 55Ibs Dumbbells

45 Seconds Rest

   3) 13 Reps w/ 40 IB Pound Dumbbells

30 Seconds Rest

  4) 21 Reps w/ 25 IB Pound Dumbbells

30 Seconds Rest

  5) 13 Reps w/ 40 IB Pound Dumbbells

30 Seconds Rest

  6)  8 Reps w/ 55Ibs Dumbbells

30 Seconds Rest

  6) 5 Reps w/ 60 Ibs Dumbbells

 Workout #3:  Lying Tricep Extension Curl Barbell

21 Reps w/ 25IB Curl Barbell (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps w/ 40 Ibs Curl Barbell  (Slow and contracted)

30 Seconds Rest

   3) 8 Reps w/ 50Ibs Curl Barbell   (Slow and contracted)

45 Seconds Rest

  4) 5 Reps w/ 75 Ibs Curl Barbell (Slow and contracted)

45 Seconds Rest

  5) 8 Reps w/ 50Ibs Curl Barbell   (Slow and contracted)

30 Seconds Rest

  6) 13 Reps w/ 40 Ibs Curl Barbell  (Slow and contracted)

30 Seconds Rest

  6) 21 Reps w/ 25IB Curl Barbell (Pretty quick pumps and it started to burn)

 Workout #4:  Incline Alternating Dumbbell Curls

21 Reps w/ 10Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps w/ 25Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps w/ 30Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps w/ 25Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps w/ 10Ibs Dumbbells (Slow and contracted)

 Workout #5: One legged calf Raise (Holding one dumbbell)

21 Reps each leg w/ 10Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps each leg w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps each leg w/ 25Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps each leg w/ 30Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps each leg w/ 25Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps each leg w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps each leg w/ 10Ibs Dumbbells (Slow and contracted)

 Workout #6: Alternating Incline Dumbbell Press

21 Reps each arm w/ 35Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps each arm w/ 40Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps each arm w/ 55Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps each arm w/ 65Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps each arm w/ 55Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps each arm w/ 40Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps each arm w/ 25Ibs Dumbbells (Quick pumps)

 10min on Treadmill as a warm up

0-2min - 6.7 Speed

2-4min - 7.5 Speed

4-6min - 8.0 Speed

6-8min - 8.5 Speed

8-9.30min - 9.0 Speed

9.30-10min -9.5 Speed

 Stretch for 5min. 

Usually out the gym between 6:30-6:50am.  During my walk back to the apartment, I drink about 16 ounces of Post Jym Recovery. 

Carlvin out! 

[lifeatyahoo]

Black History Month: My Yahoo Stories

We’ve been celebrating Black History Month across our offices this month. To continue the festivities, we sat down with Carlvin Dorvilier, Kofi Boakye and Desmond Vehar from the Yahoo Black Network (YBN) Employee Resource Group (ERG) to learn about their involvement and what they value most about this month-long celebration.

Carlvin Dorvilier:

I got involved with YBN in a way every new hire should be invited to an Employee Resource Group, by a personal invitation from a current member. During my orientation, I was approached by a YBN member welcoming me to the ‘Hoo with a personal invitation card. It was the type of warm welcome that encouraged me to join and made me eager to learn more about the group. The group continues to treat me as if I’ve been an active member for years. YBN has truly enriched my experience at Yahoo by always greeting me in the hallways, inviting me to events or just simply asking how I’m adjusting to the new environment. Being here for the past six months, I can confidently say that when you surround yourself with genuinely amazing people, it forces you to reciprocate the contagious joy you feel wherever you go. I’d like for my fellow employees and for people around the world to understand that Black History Month is not just a month to jog your memory of African-Americans’ contributions and achievements through our nation’s history, but rather a time where we continue to promote positive examples of historical events that led to societal change. It’s a time where we engage the community by creating awareness of the struggle and hardships we overcame. And lastly, it’s a time to reflect on what life used to be for all of us and use that reflection as fuel for future growth.

Kofi Boakye:

I came to Yahoo just under a year ago to be part of the amazing Vision and Machine Learning team, where I get to work on exciting AI technologies for the company. Within my first few weeks I was seeking out a group like YBN because I’ve found considerable value in communities that support African-Americans throughout my life. Members of these communities possess similar interests, experiences and objectives, and come together to celebrate those things among themselves and the broader population. When I was in college, I was a member of Princeton’s chapter of the National Society of Black Engineers (NSBE). Then in grad school, I became a member of Berkeley’s Black Graduate Engineering and Science Students (BGESS). It wasn’t long into my time at Yahoo before I discovered YBN, introduced myself to Desmond (the co-chair at the time) and met some of the rest of the crew.

The group meetings and greater Bay Area events, like the Martin Luther King March last month, have been an excellent opportunity for me to be engaged. The march was an incredible experience. In our #Tech4MLK group, 200 tech employees representing several Bay Area companies, marched alongside their family members, friends and hundreds of others to honor the memory of the extraordinary Civil Rights leader. At the group’s pre-march breakfast, I was really impressed to see so many people assembled together in solidarity. It was particularly moving to see so many parents who had brought their children – a hopeful sign that the movement toward racial and economic justice will continue into the future, even in light of these particularly challenging times.

As it was recently said to me, “Black history doesn’t start with slavery and end with Obama.” Black history is always.

Desmond Vehar:

The first YBN event I attended was during Yahoo For Good’s Summer of Service in 2015. YBN was hosting students from Black Girls Code and I, along with other members from YBN, talked about my role at Yahoo and how I got to where I am now. That day was so wonderful because not only did I get to meet many new people from YBN, but I also helped provide a positive and insightful experience for our visitors.

When I learned about YBN, I immediately knew it was for me. When I was in college, the thing that had the biggest impact on my life was being involved in my school’s chapter of the National Society of Black Engineers. Right from the start, I could tell that YBN could have the same impact on my life. The thing that I value the most about organizations like NSBE and YBN is that they embody the idea that “iron sharpens iron,” which is to to say that their members embrace, develop and celebrate each other and their achievements while also reaching out to the community to make it stronger.

Being in YBN has allowed me to have a much larger impact both on Yahoo and the surrounding community. I’ve been able to voice my thoughts as a Black engineer to leaders of the company to make my voice heard. I’ve also been able to do great things for the community such as encouraging Yahoos to participate in the MLK Day March, bringing more Black student groups on campus to experience a day at Yahoo and getting support for a YEF grant I championed for /dev/color.

[splitmovie]

The fear is real.

[roadtogoldcsd]

Invest in yourself. 

[roadtogoldcsd]

Stay Shredded! 

[saucony]

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[highsnobiety]

YouTube icon and noted sneakerhead Quias Omar teams up with our partners at Finish Line to break down why Under Armour’s latest in the Curry Series is a must-have. Presented by our partner Finish Line