Buff Buddies Week 16: Finale

It is the last week of the Buff Buddies series meaning my 16-week Buff Buddies journey comes to an end. For week 16 I stayed active for every single day with a variety of exercises including long runs, 8 mile hikes, weight lifting, Parkour, and Martial Arts. I surpassed my weekly 14-hour goal for myself by a good few hours. Overall it was a fantastic last week to end Buff Buddies.

When I started my Buff Buddies journey I felt like I was not fulfilling a satisfying workout regime. There were days I often skipped workouts which showed itself through my physique and physical abilities. When I took up Buff Buddies my goal was to try to push myself harder each week so I showed progress through each Buff Buddies post. I felt like I accomplished that for the most part and now will take this experience to keep pushing myself hard well after Buff Buddies.

In week 0 I mentioned a quick few goals I wanted to complete after my 16 weeks:


Rock climb a V4 Route (Week 0’s Best: V2, Week 16’s Best: V4)
5:00 Minute mile (Week 0’s Best: 6:25, Week 0’s Best: 6:01)
20 consecutive pull Ups (Week 0’s Best: 12 Week 16’s Best: 16)
Swim 500m in 11:00 minutes (Week 0’s Best: 15:10, Week 16’s best: 10:26)

Despite only accomplishing half of my goals I did manage to accomplish at least two of them as well as progress in the two I didn’t complete. I feel like I may have over-estimated my running and pull up goals. With the addition of my regular workouts and physical training I found it hard to consistently fit in workouts for my pull ups and speed runs. Although, this does not mean I’m going to give up on them. I put these down as long-term goals that I plan on accomplishing before the end of this year. I will be posting updates on this in my personal blog.

Now to take a look at my physical results:

Week 0:
Weight: 151 lbs
Body Fat %: 9%

Week 16:
Weight: 153 lbs
Body Fat %: 7%

Body Photo Comparison

While I may have not have gone as far as weight gain goes I am proud to find I have lost some body fat along the way. There also seems to be some noticeable differences in my Parkour training in what I can do and how much better I can do it. It feels that my improvement in Parkour becomes a reflection of my 16-weeks of doing Buff Buddies. I am grateful this Buff Buddies challenge existed, it really gave me the push I needed to get back on my regular workout regime and continue to improve myself further than before. I may have not have met all my goals but I certainly feel like I have the tools I need to keep growing. I hope everyone who joined in on the Buff Buddies challenge also saw some noticeable improvements in the end. Let what you have accomplished during these 16 weeks help you go strong for the rest of your life. Keep training hard!

Buff Buddies Week 15: Wrapping Up

It’s nearing the last week of Buff Buddies. This entry will be another short one. The snow is starting to melt so I planned on doing one last snow boarding trip before winter ends.

Week 15 was definitely a fun week. My girlfriend and I have this traditional bad movie marathon where we would watch bad movies and eat junk food the entire day before Valentine’s Day. This year, however, we actually went with a less junk food filled route and stuck to more healthier options such as vegetables with hummus, zucchini bagel sandwiches, and tortellini soup. On Valentine’s day we set out to go hiking for several hours then chowing on Udon and catching the Deadpool movie.

The rest of the week I spent pushing myself in my Parkour training. I am working hard to get into the advance classes before this summer. I have been showing a lot of progress in such a short amount of time since joining the classes. Now that week 15 is over I will be moving on to the final week of Buff Buddies to do a recap of the entire adventure. Good luck to my fellow buff buddies on their final week!

Buff Buddies Week 12-14: Climbing Higher

It’s been a little while since my last Buff Buddies entry. I recently had some technical issues with my blog making me unable to post my latest update. The past 3 weeks have definitely been a mix of feelings from entertaining to exhausting to say the least.

In week 12 I continued on my personal challenge to do the Spartan Workout of the Day (WOD) every day. I ended up succeeding in nearly all of them, except for Saturday, which tasked me to run over 3 hours consecutively. Instead I went for a much shorter run then went rock climbing. I ended up knocking down a Buff Buddies fitness goal, where I successfully climbed a V4 route. I am proud that I’ve come so far in my rock climbing abilities since a year ago where I was dominated by my friend’s 12-year sister as she climbed V3’s with ease while I struggled with V1’s.

Week 13 was pretty eventful. The school work is starting to pick up so it was becoming more of a struggle to balance exercise, school, and work. I still managed to get in my workouts in by really pushing myself to complete my work. I felt that week 13 may have been one of the most stressful weeks to keep on exercising. In week 13 I was enrolled in my Parkour academy’s Level 2 classes. The Parkour academy I go to is now transitioning to a leveling system and will be creating advanced level classes(Level 3) later this year. From what I learned, Level 3 will be really intense, so I’m hoping to fine tune my techniques in Level 2 before testing into the Level 3 classes.

Week 14 was a very entertaining week. I enrolled in a martial arts class to learn how to sword fight. My friend was having a birthday party and I had a lot of fun doing more leisure workouts like bowling after my usual workout regime. On Saturday I was invited to a film festival and had trouble parking. I ended up parking 2 miles uphill and running back and forth to try to catch the film. I ended up being a little late due to how hectic traffic was, but I still got a great run from it. The day afterwards my girlfriend and I tried snowshoeing for the first time and went on a 3-hour long hike. At the end of the day we spent a good few hours having cocoa and building snowmen.

Only 2 more weeks until the Buff Buddies challenge is over. I hope everyone has been keeping up with their workout goals and finishing off with a high note!

Buff Buddies Week 10-11: The Quest Continues

These past few weeks have definitely been a bit of a push towards my fitness goals. I recently joined Fitocracy, a website where you can track workouts using points and level up along the way. My favorite feature about this website is the use of Quests, which challenges users to do certain workouts to unlock badges and points. It’s been a blast experimenting with these different workouts to add a bit of variety to my exercises.

Along with Fitocracy, I’ve been doing the “Workout of The Day”, sent to me since singing up for a Spartan Race this year. I’ve been making it a habit to do the Workouts every day since joining Fitocracy. I am a part of Fitocracy challenge to see who can gain the most points, and the Workouts are just intense enough to rack up a lot of points.

Weight: 155lbs
Body Fat %: 7%

Will be able to supply a body photo next week when the camera’s cable comes in. If anyone wants to join me in Fitocracy feel free to add me!


Buff Buddies Week 6-9 – Catch Up

It’s been a while since I’ve last posted my Buff Buddies blog entry and it’s been one hectic few weeks to work out. I’m going to be leaving for a Snowboarding trip over the weekend and wanted to make sure I updated my Buff Buddies progress before than. Instead my entries following previous formats I will be breaking down each week and providing short summaries:

Week 6
Week 6 was the week I had to get my wisdom teeth removed. The surgery would’ve involved taking a couple of days of rest before resuming a normal workout regime. My surgery was on Thursday, so in order to cope with the next few days of taking it easy, I spent all of Monday-Wednesday really pushing my workouts to get the most out of my workout regime.

Week 7
Despite making the workouts a lot lighter than my usual regime I was still not feeling 100% ready to go back to the routine. A lot of fun workouts had to be sacrificed such as Krav Maga and Swimming. Christmas was rolling around this same week so the gym ended up being closed by the time I made a full recovery. A good chunk of the days during week 7 were dedicated towards running and calisthenics.

Week 8
Week 8 was yet another hectic week for working out. Since it’s Winter Break I had quite a few days where I could flex my time. I spent a good portion of those days going to the gym and working on Flips and Parkour. Towards the end of the week I went to help my girlfriend move. On the plus side, the move required a lot of physical movement and cutting back on meals. Despite the hours spent on physical exertion, I did not feel as well-off as doing regular work outs. I grossly underestimated the time it takes to move so I didn’t properly plan out my schedule so I can reach my workout goals.

Week 9
Week 9 has definitely been the better part of these past few weeks. With my body and schedule going back to normal I was able to workout a lot more. Despite the past few snow storms I have been spending my time running outdoors. I’ve been pushing myself to reach a 2 hour minimum workout total each day and I’ve feel like I’m constantly surpassing that.
I’ve also went to the doctor’s to get my yearly physical and discovered I have very low iron levels. This would probably explain my feelings of exhaustion throughout the day. I did some research on how I can meet my iron levels and found a lot of great information to help me along.

That’s it for this latest entry. I wish this entry wasn’t so rushed so I can provide some stats on my progress. I ended up losing the cable to charge my camera so I’m currently waiting for a new one to come in. Until then, I will not be able to provide weekly body photos to help compare progressions. Hope everyone had a great 2015, and wish you look on your 2016 fitness goals!

Buff Buddes Weeks 3 & 4: Achieving Goals

So Week 3 definitely was a little bump in the road for me. I did manage to limit myself during the Thanksgiving festivities, but at the same time, I also did pretty bad maintaining my 10 hour a week goals. I ended up fatiguing my arm during Krav Maga during week 2 and that translated to a lot of workout limitations.

However, after taking some time to recover I was able to dominate week 4. The academy I go to for Parkour was closed for the holiday so I ended up going rock climbing and swimming instead. I ended up reaching my swimming goal and am now going to be focusing on increasing my distance instead of speed. After I build up to doing 1650m freestyle with no rest I will be working my way to get below a 10:00 speed.

I also realize that while I am getting stronger there still some fat I can cut back on. I will be now dropping some of the more fatty foods(lbreads, pastas, and dairy) to try and achieve a 7% fat. Regretfully, I did end up gaining 1% of my body fat back. I also decided to include more jogging to help reduce the fat and to build up to that 5 minute mile.


Week 3
Friday-Tricking: 540 Kicks(1 Hour), Jogging: 5.5 miles(.75)
Saturday-Front and vault flips(1hour)
Sunday-2 mile jog(.25 hours) Yoga(.75 hours)
Monday-Knife Fight Practice(.5 hour)
Tuesday-Jogging(.5 hours), 540 kicks(1 hour)
Wednesday- Knee Drops and Penny Swings(1 hour)
Thursday-Jogging(.5 hours), Yoga(.5 hours)

Total: 7.75 hours

Week 4
Friday – Rock Climbing(1.5 hours)
Saturday – Swimming (1 hour)
Sunday – Yoga (1 hour), 5 mile jog (.75 miles)
Tuesday – 4 mile Jogging(.5 hours), Pull Ups(.5 hours) 540 Kicks(1 hour)
Wednesday-4.5 mile Jog(.5 hours), Yoga(.5 hours), Kip Up Training(1 Hours)
Thursday- Front Handspring(1 hour), 2 mile jog(.25 hours), Pull Ups(.5 Hours)

Total:: 10 hours

Result: I felt like I could’ve put a bit more into it, I hope with classes now finishing up for the semester I can focus more on working out

Weight: 152(+2 Since Last Week)
Body Fat %: 9%(+1% since last week)

Body Photo

Result: A hiccup in my diet a bit, I’m hoping to continue the road to a 7% body fat.

Goal Records
Pulls ups(Goal: 20 Most Done 2 weeks ago: 13, Most done this week: 15)
Rocking Climbing(Goal: Climb a V4, Highest climbed before week 0: V2, Highest this week: V3)
1 mile run(Goal: 5:00, Fastest 2 Weeks ago: 6:06, Fastest This Week: 6:08
500m swim(Goal: 11:00, Fastest before week 0: 15:10, Fastest this week: 10:26) – Swim goal accomplished!

Result: Getting close to a lot of my goals. I feel confident I will be hitting a lot of them before the end of week 16.

Overall Conclusion:
I am definitely getting there with some of my goals but I feel like I still need to push myself a bit to achieve them. I am also starting to focus on some strength base goals as well like handstand push ups and one hand pull ups. If I do see progress in these two exercises I may be adding it to the list of goals.

Buff Buddies Week 2: Cutting The Temptation

Week 2 ends as another success in my 16-week journey. I managed to restrict myself to a healthy diet and did not eat any junk food in the process. I noticed my fridge was lacking some fruits and veggies so I decided to make a little shopping trip. By the end of my spree I bought a total of 30 bananas. They go ripe pretty quick so the next few days I’m going to be loading myself on potassium.

My workouts are starting to show some progress. I remembered from my marathon training program that it was recommended to fit in a light jog as a recovery day in between intense workout days. Doing this helped promote muscle recovery as well as allowed the muscles to remain strong. I decided to do this for week 2 by including a short 3-6 mile run every couple of days. I felt great, and I was able to do a lot more intense workouts without feeling as sore.

I also decided to dedicate my Sundays as off days. I felt like after 6 days of workouts I should take the time to repair by doing lots of stretching. This would also give me time to study up on some diet and exercise articles to better plan out future weeks.


Friday – 4 Mile Run (.5 Hours), Pull Ups(.5 Hours)
Saturday – Wall Flips (1 Hour), Weight Training: Chest and Triceps(1 hour)
Sunday – 2.5 mile run and yoga (1 hour)
Monday – Krav Maga (1 Hour). Tricking: Kip Ups and 540 Kicks ( 1 Hour)
Tuesday – Parkour Conditioning: Handstand Workout(1 Hour)
Wednesday – Yoga(.5 Hours), 3 Mile Run + 1 mile Speed Test (.5 Hour)
Thursday – Pull Ups(.5 Hours), Handstand Workouts(.5 Hours), Tricking: 540 Kicks(1 Hour)

Total: 10 Hours

Result: Met my 10-14 Hour weekly goal this week.Going to keep shooting for this range next week.


Weight: 150 lbs (-2 since last week)
Body Fat %: 8% (-1% since last week)

Body Photo

Result: Pretty amazed I lost a 1% body fat after 2 weeks. I guess my low fat diet is working.

Goal Records
Pull Ups(Goal: 20, Most Last Week: 12, Most This week: 13)
1 Mile Run(Goal: 5:00, Most Last Week: 8:21, Most This week 6:06)

Result: I am a little surprised by the jump in mileage time. There were a couple of things I did different in measuring my time this week than previous times which may have effected the score:

  1. I did a light warm up before the run.
  2. I used a stop watch to track my time instead of my phone’s GPS running app
  3. I actually measured the distance instead of waiting for my GPS running app to say 1 mile
  4. I did it on leveled ground

I will need to do another measure next week to verify if my time jump is consistent or if it was a fluke. If it’s not, I may have a new all-time best for my 1 mile run.

Overall Conclusion

I definitely feel a lot better now then I did two weeks ago. I hope to continue on this workout trend and keeping getting stronger. Thanksgiving is coming up which just means another obstacle to overcome in my 16-week journey.

Keep it up fellow Buff Buddies! Your hard work will definitely pay off!