Paul Garay Custom Workout Program - Interview

The other day I was on the phone with a very good friend of mine "Paul Garay", and we where talking about how things where going with him, Paul has had diabetes for about 15 years now. Paul recently has taken up riding his bike and rides about 100km per week which has dramatically improved his insulin readings to the point that he has been able to cut back a bit on his diabetes medication. The problem is we are now heading into our Canada BC fall and winter seasons which if you live around here, you will understand is not the most bike friendly type of weather.

I mentioned to Paul that I would like to help him out with an "off biking season" Workout Program that he could fit into his schedule and that would be modular and scaleable and would even allow for biking when the sun manages to poke it's head out for a day or two.

So I headed over to Paul's to figure out a Workout Program based around his goals, schedule and available workout equipment. This video is the Interview part where you get to meet Paul and find out a little bit about him.

Due to the length of the video I decided to split it up into four parts that I will be uploading over the next few days sequentially.

• This is Part 1 - Interview with Paul
• Part 2 is Workout Day 1 Chest & Back
• Part 3 is Workout Day 2 Shoulders & Legs
• Part 4 is Workout Day 3 Arms & Legs (Coming Soon)

Workout Journal - Deadlift - 355 Pounds for 2 Reps

Quick Workout Journal update, today we did Deadlifts at my CrossFit Gym. Last Deadlift day I made it to 345 pounds, today I got up to 355 pounds for two reps but this was after doing four incremental sets of 8 reps topping out at 315 pounds. So I was a bit tired ;)

The goal is to continue getting stronger...

Video samples taken from (www.crossfit.com)

Workout Journal - Bench Press - 205 Pounds for 10 Reps Times 5 Sets

It's been a couple of days since I felt like doing a workout but I dragged myself into my CrossFit Gym today and I'm really glad I did. It was good to get in there and move some weights around, helped a lot with raising my spirits :)

Today we did more of an upper body workout focussing on chest and doing Bench Press. The main part of the workout consisted of 5 sets of Bench Press with 10 reps per set and the goal weight was 205 pounds which I though would be a lot of weight for me since I'm just a hair under 180 pounds right now. I got through the first 3 sets of 10 reps each without any assistance from my workout partner, but then on the last 2 sets I had to break up my 10 reps and get a bit of a spot on the last few reps.

I felt it was a really good workout and now I have something to work towards, all 5 sets of 10 reps on my own (50 reps total with no help)...

Video samples taken from (www.crossfit.com)

Health and Fitness - Don't Wait Till It's Too Late!

Please watch the below video if you have been putting off your Health and Fitness for too long. Please don't wait until it's too late!!!

Rest in Peace my Dear Friend

Joey Cheba - March 5th 1970 - Sept 16th 2013

Workout Journal - Squats - 255 Pounds for Three Reps

Today at CrossFit we did Squats, and I'm talking about the behind the head type sometimes referred to as Back Squats. I worked my way up to  three reps at 255 pounds, previous to that I got 5 reps in at 245 pounds.

It was a great workout and me knee felt pretty good even after the heavy squats, that was till we did some skipping and I know this sounds crazy but skipping just killed my knee which seems to get irritated when I do slight bending motions. We did a Workout of the Day that consisted of Double Unders and Sit-ups working down from 50 to 40 to 30 to 20 to 10 reps. My Double Unders really suck (I tried) so I had to do three times the amount of Single Unders making my skipping sets higher in reps: 150-120-90-60-30.

After the workout the family went for a walk (dog included), and by the time I got home my knee was done :(

I think the skipping is going to have to be side lined for a while...

Video samples taken from (www.crossfit.com)