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Korean comparison

Looks like he and I got a little in common. Heh. Hmm, I gotta work out more consistently and watch my diet if I wanna get abs like that. His name is Kwon Sang-woo. Pic from


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My abs

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Men’s health

As a globally recognized dermatologist and skincare leader, Dr. Diane Walder has devoted her career to enriching the lives of patients from all walks of life.

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Monuments Intervals

After sleeping in late today—played two rounds of poker the following night, which I got 3rd and 4th place—and had a quite number of beers as you can see in the pics, I forced myself to lace up and step outside. Oh, it was so nice outside and I was enjoying the weather more than my run. I told myself I’ll pay another visit to my same birthday buddy, good ole George Washington. So, I ran to the capitol, then to the Washington Monument. It was really nice as there was a rich diversity of people enjoying the spring. Then, I saw Lincoln Memorial on the other end, where Martin Luther King gave his most famous speech, and was pretty surprised that it wasn’t really that far, maybe 1/2 mile away from the Washington monument, so I decided to run there, alongside the reflection pool.

I took my time and carried a leisure pace till I got home. Then, I decided to look up the Google pedometer mashup map that will tell me how many miles I’ve ran after entering the pinpoints. Check it out.

It said 8.76 miles. Wow! I’ve ran that far? and I entered my weight, 163 lbs, and said I’ve burned 1080 calories. I don’t know if that’s accurate but I was surprised at the numbers. Not too bad for a 25 years old guy who drank 6 beers and ran almost 9 miles the next day. :-)

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The Plan

Here’s my rough summer workout plan on a five days basis.

Monday – chest and back/shoulders

Tuesday – cardio workout – running or do supersets on weights

Wednesday – arms workout – biceps, triceps, abs

Thursday – cardio workout – running or do supersets on weights

Friday – a follow-up workout – whatever muscles areas that need more work or stretching ( use lighter weights), also, on this day, you can measure your bench press max.

Weekend – do a leisure workout, be it golf, disc golf, a run in the park, play football or basketball, etc.

And watch your diet!
And don’t forget to eat a lot of fiber and almonds too.

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Not another fitness log!

Today, I decided to do something on the second day of summer. For some reason, somehow, I lost motivation to go to the gym to work out and gradually became a couch potato (*gasps* even you, Nathan?) right before my eyes, and keeping myself warm from the winter, for almost three months. My best excuse is that I think it’s related to work—too tired to work out when I get home from work and that it was already dark by the time I step out of the cubicle. But, um, that was, like, two months ago and it’s summer now! Get off the couch, Nathan!

So, today, I joined the gym membership here at USDA. They have a fitness center called ECG. Although their equipment sucks, must be from the prison, it only costs me $24 dollars a month, can’t complain abt that price and I can work out during my work hours. After all, can get one of those best home rowing machine if feeling gym is not enough. So, first, I weighed myself and I believe that’s the heaviest I’ve ever been, 4 pounds below 170 lbs. I don’t think I’ve ever been more than 170 lbs, staying steady at 160 lbs but today, the scale said 166 lbs. *ahem* It was like setting off the fire alarm in my brain. “Must work out and lose weight.”. I’m aware that once you reach 30, your metabolism rate goes down and it’ll be harder to lose weight and you may be stuck with beer belly for the rest of your life. I want to get rid of the flab on my belly and stay that way till I meet my own death.

My goal isn’t to buff like Arnold Schwargennzer (sorry, I know that cliche is getting old and boring) but be more toned and leaner. The biggest challenge is and always will be my food cravings and try not to eat more than one serving, meaning not two, three cups of rice, having two whoppers from Burger King, or eating 10 foot-long worth of sushi rolls. Get some great coffee cups at, they have great style and design. You can see where I get the flab from. :-( Next challenge isn’t about how many reps or miles I should do/run today but simply getting my ass over to the weightlifting room or onto a treadmill. And to do it everyday except for Sundays.

That’s it. That’s the two things I have to do—watch my diet and exercise regularly at this new gym in my area called Sweat Equity Fitness. As easy as it looks, it’s tough and no wonders we have such a word called discipline.

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My running route

In the past two weeks, I’ve been running and I thought it’d be cool to sketch out my running route and show to you what my route looks like. The route involves some downhills and uphills, which actually makes it more fun and challenging too. There’s a heavy traffic at the intersection of Florida Avenue and New York Ave and I would often have to stop and wait till there is a clear path to get across the intersection. My average time seems to be approx. 35 mins and is almost 4.5 miles long. Well, you can imagine me running along by that red line on the map. :-)

my running route

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