Hiking Maclehose trail Hong Kong

We tried a little hike today on the Maclehose trail. We Started at Pak tahm Chung and made it to Long Ke in a little under 3 hours (guide said it should take 5). We then hiked to Ham Tin Wan which was definetly a bit tougher then the flat hike before. From Ham Tin Wan we then went to Pak Tan Au for a total distance of 27.5k in a total time of 6.5 hours which included a 45 minute lunch on the beach. Pretty good time considering the guide said it would take 10 hours. 

Overall was a great day but my feet are now shot

Deadlift 210 x2

Male model fit training

Hit 210 kilos x 2 for deadlifts
Other back shit


Intervals
3x.25 mile sprints at 19kmph+ 1 min rest then .25 k sprints at a 10% incline at 17 kmph 1 minute break.

Hong Kong Ultra training

Two days ago I ran a half marathon in 141:20 on the treadmill at a 1% incline. I felt great and didnt even feel very winded!

January 2005-May 2005 Serbia

Lived outside of Belgrade in Serbia to train competitive kick boxing and judo. I also took Serbian lessons and learned about the conflict leading up the war. My living arrangements were very spartan as I was living out in the country with a man earning less then 500$ a month. Ultimately it was a great experience and helped me develop further.

December 2011-January 2012 Thailand

Spent just over a month in Thailand training kickboxing as well as volunteering at a local school. Living amongst the Thai people helped me broaden my horizons and get a better grasp for their culture. Though I didn't get to take any formal Thai lessons I still learned a great deal just from living amongst Thais.

January 2011-Present Hong Kong

Worked for Bloomberg as an equity generalist in Hong Kong. After completing an 8 week training program I would assist clients with their Bloomberg terminals. This could range from helping clients analyze charts, look up specific securities or court filings and just general instruction on the Bloomberg terminal. Being the only Spanish speaker in Hong Kong (at Bloomberg) I also assisted Spanish speaking clients in Latin America and in Spain.

Strength+anerobic endurance

Today December 8th I mixed it up with some powerlifting stuff and some crossfitenduranceesque running.

Deadlifts: got 462x2

Weighted pullups- 1x10 45 4x5 70 lbs

Ultra Marathon training

Today for the the Hong Kong 100 ultra marathon I ran 20k at 12.2 kmph. Was a bit draining definetly picked up the distance too quickly. But happy I did it.

Hangover workout

For those that get vicious hangovers you probably know getting to the gym and getting a productive workout seems impossible. Though it may feel impossible if you man up you can still get some productive stuff done in the gym. When I'm hungover I normally try to start off with some compound lifts that I dont normally do. Compound lifts get the testotorone pumping and can even help your hangover feel better. After a compund lift I will do some accesory work like high rep sets of calf raises.

Hangover burn--

Zercher Squats: 5x5 295 pounds (Great exercise that really works the core. Once you get used to the pain on your arms the exercise will come naturally.)

Calf raises: 4x15 45s on each side.

Hamstring curls: 3x15

Followed up with practicing my teeps on the bag.