Date

(day/month/ye
ar)
12/9/2015

Activity

Thoughts: What did you do? Problems encountered? Successes? Feelings? Ideas for
next time?

CSP in school

15-9-2015

CSP in school

28-9-15

Gym

29-9-15

Gym

30-10-15

Photoshop/Illustra
tor

Its Saturday and I have to attend to school. I was a little frustrated because, no one likes
going to school on Saturdays, especially when you dont have much time to rest and you skip
your day off. But anyway, today we were told what our groups were and we had time to
organize different people into different sections of the CSP (Fundraisers, Projects, Visits,
awareness). This year I feel that it is going to go a lot better now that I know exactly what I
have to do.
Today I felt great, we finished looking back at old projects and how they were and if they
needed any maintenance. Some of them needed a lot of work because they are plants and
some of them were dead. Apart from that today we started the idea of a new project, a
hydroponic, and a new way to plant plants. Basically it consists of giving all the nutrients to
the plants with water. All the members of my team felt really excited about starting this
project, including me because it look really challenging and I enjoy challenges
Today was my first day back at the gym after 2 long months of vacation. I was feeling really
excited to get back and keep getting healthy doing exercise 4 days a week. I purchased an
app called full fitness which will guide me on a 1 month system until my calisthenics bars
arrive home. I started the training working on my chest, shoulders and biceps. I was feeling
really excited and pumped of going back to the gym.
On my second day at the gym I was feeling really exhausted, I thought that my muscles could
hold up the usual weight I used to lift, which turned out to be wrong. Lucky for me it was my
favorite day of the week "leg day" and I did not have to worry about upper body muscle
feeling sore. At the end of my workout I felt great because leg day was not as bad as I
thought it would be.
Today I was a little angry because I lost adobe illustrator in my computer, luckily I had the
program in a flash drive. I decided I was going to work 1 hour each week creating vectors and
characters from what I learned in summer from a graphic design class. At the end of 2
months I will post the progress I made and how I did it. I am feeling really excited about this
because illustrator is really fun to play with

Appr
num
invol
5

1/10/2015

CSP in school

1/10/2015

Gym

2/10/2015

Gym

3/10/2015

Dog Walk

5/10/2015

Gym

Today in CSP Dany and Me went to the schools backyard to see if we could find materials to
build the hydroponic garden. I felt really enthusiastic about starting this project so we
gathered the materials we thought were necessary and headed back to the school campus.
As soon as we got back we were told that we had collected the incorrect materials necessary,
I don't know how Dany felt but I was a little frustrated because we took a lot of time finding
those materials and now we had to put them back.
Day 3 my favorite exercise day, upper body. This week has been very good in my opinion, I
went back to the gym and was motivated every time to go. As soon as I arrived I ran by my
old coach, we had a chat and he told me that I needed to take measurements of my body so
that I can see how much I have lost/gained during the 2 month break. I was amazed at the
results as I had decreased body fat and my muscles only decreased by 1cm. This motivated
me even more to keep going to the gym.
Day 4, again the "favorite" day for everyone LEG DAY, my legs were a little sore from
Tuesday, but I knew this was normal because I hadn't been in a gym for a while now and my
muscles needed to adapt again. Throughout the workout I started to feel the burn un my
muscles, this is why many people hate leg day, because the pain huge when you start
exercising hard.
It was a great day, Saturday, the sun was out and it was 8am. I decided that dog walks would
be best at 9pm because they sun would not be as direct as in mid-day. I was excited about
dog walk because last school year I got to meet many dogs and fell in love with most of
them. This year I hope to continue doing dog walks each Saturday as a day starter. I hope
that the owners of the dogs still allow me to give them a walk. Just for today I decided to take
my neighbor dogs out just to start the routine.
It was day 1 again which meant that it was upper body day. This week I felt more enthusiast
about going to the gym because new machines were placed at my gym. As soon as I arrived I
could see the new machines, although they were new and looked really good I was a little
disappointed about the fact that they hadn't removed the old ones and there was no space to
walk in between sets. Separate from that I just did my workout which completely makes me
go blank and just think about working out, I had no other worries, just working out.

6/10/2015

Gym

As leg day approached I felt I did not wanted to go workout, just thinking about working my
legs felt horrible because the day after working them out you cant event walk if you didnt
stretched well. Although I did not wanted to go workout, I packed my gym bag and went to
work out. I needed to catch up and get back those 1cm of muscle I lost during the summer.

7/10/2015

Photoshop/Illustra
tor

8/10/2015

CSP in school

8/10/2015

Gym

9/10/2015

Gym

Today I started working with illustrator and creating vectors, which only made me realize I
had lost some experience during the time I did not use it. I forgot completely how some tools
worked and the key-shortcuts. Therefore I spent 30 minutes of the time watching a complete
clip that the graphic design class had given me in order to proceed creating some vectors. I
was a little frustrated with myself because I thought I would remember all of the interface in
my head and I did not take notes in class, this was a hint that in the future I should always
make notes of things like this.
This time in CSP we received a booklet with information about the hydroponic garden. We
gave a speech about the process, what we needed and why was the hydroponic garden so
useful. I felt a bit confused because I thought we were creating one with pbc pipes, but it
turned out it was going to be made out of wood. Anyway at the end of the speech I recovered
the desired to work hard at this project, I thought it was to going to be really difficult. Which
at the end of the class my group and I realized it was not hard if we worked together.
Day 3: Upper body again, today I did not want to attend to the gym because I had a really
important essay deadline the next day, I took 30 minutes off my workout to rearrange my
time so that I could write the words I needed to have for the next day. I went 30 minutes late
to my gym and realize it was a very bad idea, the time I took to rearrange everything I
needed to do for the next day made me worry more about my deadline. Luckily after warming
up I forgot about everything and just did my exercises, today I felt I gained more strength as I
could do more pull ups.
Day 4: Friday, this meant that it was leg day. I was happy because today I had a party in the
evening, I went to the gym with a lot of motivation because I had watched a motivational
video in YouTube. I found out it was very helpful because as I started exercising I realized I
could lift more weight, I don't know if it was because I became stronger or because I had
watch the video. I completed my workout in 40 minutes and did 20 minutes cardio to
complete my workout.

10/10/2015

Dog Walk

12/10/2015

Gym

13-10-15

Gym

14-10-15

Photoshop/Illustra
tor

15-10-15

Gym

Unfortunately, today the days wasnt so nice, it was raining and there were many clouds
around cumbaya. I decided I could still do something related with dog walks. Therefore I
decided to call and meet personally some of the owners I had previously helped walking their
dogs. I was glad most of them still allowed me to walk their dogs, it was nice to see that
some of the dogs still recognized me and came to say high with excitement. I also played
with them for about 15 minutes with each, just for fun because I love dogs.
Day 1: It was upper body again, I decided to mix it up these couple of weeks left because
soon I was going to do calisthenics. The programs I will start are all about muscle confusion
and the routines are not always the same. In addition most of the exercises where bodyweight exercises so I needed to prepare myself for these exercises. I was very excited
because I only had 1 and a half week left of the gym to start calisthenics.
Day 2: I decided today I was going to work on my core muscles, abdominals, oblique's, and
lower back. I did many different exercises in the ground and in a bar. These will help me
develop the flexibility and strength I need to start the calisthenics program. I was feeling a
little worried because half way through it got really difficult and I was wondering if the
program was going to push me more.
I was worried that I had forgotten again, but luckily I did some notes this time. The first 15
minutes of my illustrator time I revised notes and watched a quick video on how to use the
pen tool. After this I started creating some vectors, firstly to get an idea of the pen tool I
stared tracing some images and compare if proportional copies. I did about 5 traces and
compared them to the original picture to see how I did, I was happy because I had done a
good job at tracing these images.
Day 3: Calisthenics is consisted of body weight, I always worked out legs in machines. I felt a
little nervous because I did not know if I could hold up calisthenics leg exercises. I looked up
In the internet "beginner calisthenics leg workout" which provided me a list of 10 exercises
which are going to help me develop the resistance I need in muscles. Every day that goes
through I am even more excited to start calisthenics.

16-10-15

gym

Day 4: Cardio. This is a part of the program which I am a bit worried about, normally in the
Gym I did cardio 30 minutes per week, but calisthenics is High intensive training which is
cardio all the time. Having a good stamina will help me stay on track and on top of all the
exercises. I will do explosives squats, running 2 miles and explosives side hops. These
exercises will give me a good preview of what is coming.

17-10-15

Dog Walk

19-10-15

gym

20-10-15

CSP in school

The day was not so nice today, I looked like it was going to rain again. It normally does not
rain at 8pm in the morning, but I was excited to see the dogs today. I needed to do something
related to service therefore I decided that the best thing to do was to shower two dogs that
lived in my neighborhood. I drove to my neighbor house because it started to rain heavily.
When I arrived the dogs were really dirty due to the rain, therefore it was a great idea to
shower them and have them clean so they could be inside the house. I had a lot of fun
playing with them as I showered them.
Day 1: Back muscles. Calisthenics makes you work out using your body weight, I should be
able to do at least 10 pull ups before the program starts. I knew I could do 8, but I barely
achieved the 8 one. As a starter I used the elastic band to rep out the maximum amount of
pull ups I could do, with 1 min rest in between. Then I rep out the maximum amount of
inclined pull ups with the bar placed in a lower level which is easier. This burned my muscles
and made them stronger. I was feeling ready to start the calisthenics program, I was feeling
stronger.
Teachers were out and the year 13 students with help from the year 12 organized little games
that linked with environmental care. At the end of the class with 20 minutes left we went into
our groups and kept organizing what we were going to do in the following months of CSP. This
year I am feeling a lot better about CAS and CSP because I know exactly what I have to do
and the level I need to do it.

20-10-15

Gym

Day 2: Shoulders. Shoulders are very important in calisthenics, at the gym I normally did not
lift a big amount of weight for shoulders. When I was told that I would be doing hand stand
pushups I knew I had to make my upper body stronger. Starting with a simple routine that
consisted of body weight exercises (I do not remember the names) I began working out. At
the end of the routine I felt my shoulders muscles exploding like never before, this meant
that the routine was effective and I was focusing on working out the shoulders.

21-10-15

Photoshop/Illustra
tor

Today I was excited to start creating my own vectors without tracing, I decided I was going to
create a character based on pictures of me or anything that inspired me. I first searched for
images of myself to see if I could create a character. I decided to use a picture of my trip to
Europe, I was facing to an enormous palace which was covered in gold.

22-10-15

Gym

Lastly, I worked out chest. You work your chest during pushups, therefore I did a quick routine
with 5 exercises that will get me started before the original program. Chest is quite simple
because I used to do heavy weights in the bench press which was higher than my upper body
weight, therefore this routine went as easy as doing normal weight lifting. Of course it was a
little more energy consuming because these exercises don't only focus on one muscle but a
group of muscles. After this I was feeling ready to start hard on the routine.

23-10-15

Gym/calisthenics

Prep: I went to the nutritionist to check how I was doing. She told me that before starting
calisthenics I should take one week of for my body to recover from previous exercise and
therefore I can have a clean start. The purpose of doing calisthenics is to define my muscles,
reduce body fat and have more strength. During the time I was at the nutritionist, she
recorded my weight, height, body fat, muscle size and diet. At the end of the 4 month
program I will compare the results and find out how I did.

24-10-15

Dog Walk

Today I was planning to visit some dog shelters that existed near my house, but I received a
call from a neighbor explaining that he had to go to a trip and he was not able to locate a dog
hotel for his two puppies. He called to see if I could help him taking them to one, because he
had to leave urgently and he had no-were to leave his dogs. I agreed and I took them to LordGuau which is a dog training camp which allows pets to stay for couple of weeks or days.
Although I had fun playing with them while taking them to the dog camp, I felt a little sorry
for leaving them there because they had never stayed away from their owner.

26-10-15

Gym/calisthenics

Prep: Today I got everything ready to start the program. I purchased some parallel bars to do
triceps dips, and also a pull up bar. The program consists of 12 weeks, each different week
has a completely different routine to create muscle confusion and to achieve best results. I
will have a calendar which provides me with information of what exercises I need to do each
week. It basically divides 12 weeks into days which focuses on; Back, lower body, core,
cardio, upper body, shoulders and chest muscles. I will also have diet plans to follow. At the
end I was feeling a little worried that this was going to be hard to follow.

28 Oct--Nov 4
November:
7/11/2015

Holyday/Vacation
November:
Dog Walk

November:
I have a friend that has 7 puppies in his house, he does not have the time to talk every single
dog out for a walk. Sometimes he tries and take 5 which are smalls ones out for a walk and
then the two left which are big will go next. Lately he doesn't have the time to do this,
therefore he messaged me and asked me if could give them a walk. I was very happy and
agreed to do this, he has 5 beautiful Yorkshires which are small and very playful. I took the 5
of them out for a 30 minute walk and then the other 2 for another 30 minute walk. It was
very nice to see all of the dogs.

0
Nove
1

9/11/2015

CSP in school

9/11/2015

Calisthenics

10/11/2015

Calisthenics

11/11/2015

Calisthenics

11/11/2015

Video editing

We had everything ready to build the hydroponic garden, well not exactly. We went back to
the backyard this time with Mr. Angulo we spent about 40 minutes looking for the perfect
materials, we found some useful stuff but the materials were soaked in water due to the rain
in the last couple of days. We gathered a table about 2m x 1m, some wooden sticks and a
plastic bag. These were the only materials that looked useful. We set them apart from the
other stuff on the back of the biology lab. Once this was gathered we talked with the
fundraiser team to see if we had gathered money to buy missing items. My group and I were
a little disappointed when we found out that we had not collected enough money to buy
necessary supplies, therefore we talked with the other teams to find out how we can collect
more money for future projects.
First day, today was test day I recorded my maximum amount of repetitions for the following
exercises: Pushups, pull ups, squats, sit-ups and dips. Some of them were for 1 minute and
other for 30 seconds. With sets of 2-3. This test will help me at the end of the program to see
what I have improved on. The exercises were really hard compared to what I expected, I felt
really tired and weak after the workout was over.

Today was lower body 6 exercises with 3-4 sets each. As I assumed cardio was in the
workouts, rest times were only 30 seconds. At the end of the workout I felt really tired, my
breath was out and I felt like I was going to pass out. This was a signal that I needed to work
on my cardio.
Today was upper body 5 exercises with 3-4 sets each and low rest time. This day I had to use
the bar to do chin ups and pull up holds, which were really hard because repetitions were
high. Although that I was on set 3 and felt really tired, I completed the maximum amount of
sets given because as the program said, if I push myself, I will get better results.

I was a bit bored about doing illustrator, therefore I decided to move on to some other
computer related activities which involved creativity. I was talking to Guillermo (my
classmate) and he said that he needed to produce a video of him playing football. He needed
this for his university because it is a way of proving that he is good at this sport. After
discussing some stuff we arranged that every Wednesday from now on we will meet at his
house or my house and do some planning of how to achieve this. I was really excited to help

him develop this video because I could use this in my application for university.

12/11/2015

Calisthenics

13-11-15

Calisthenics

14-11-15

Dog Walk

15-11-15

Calisthenics

15-11-15

CSP in school

Today was abdominal day, 5 exercises with again 3-4 reps each. In the program there will be
different type of abdominal exercises, some are on the floor with a mat and some in the pull
up bar. Today exercises were easy, I felt that it was not going to be so hard to do these
exercises. Although I am a little worried about abdominals on the bar which sounds more
difficult.
Cardio day, today was the hardest day of them all. It was 3-4 reps and already on the second
repetition I was feeling really tired. Most of this exercises are high intensity therefore I
needed to drink a good amount of water while performing this. Which I forgot. Therefore it
was really hard to keep up with the routine for cardio day, the only thing I know is that I will
improve with time.
Late in the afternoon I received a call from a neighbor, he said that the gardeners where on
vacation and he needed someone to help him clean his garden because he hasnt cleaned it
for more than 2 weeks and his two German Sheppard's ate a lot. He said that his garden was
starting to smell funny, therefore I took a shovel and many plastic bags and we spent 1 hour
cleaning his garden from all that their dogs left behind. Although it was not a dog walk I still
was helping someone with some relation with dogs.
Final day of the week, day 7 chest day. A variety of exercises with sets varying from 10-20
where given. I read that the program was off to a hard start so that body can adapt to what
was coming next within the weeks. Again like cardio day, I was feeling really tired and my
body could not handle all the sets for the given exercises. But again I will improve with time.

Unfortunately CSP been cancelled, I dont know why yet. We all feel very sad because we
care for the environment and wanted to help to improve it.

n/a

16

Calisthenics

17

Calisthenics

18

Calisthenics

18

Video editing

20

Calisthenics

Today I was feeling really excited about starting week two of my program today. Today was
like the a mix of six exercises varying with 30 second rest 3 to 4 sets I was feeling really tired
at the start because training legs we calisthenics is really hard. Halfway through it started to
get really difficult but I know one thing that if I keep doing this I would improve so I did not
quit.
Again this week I had to use the bar to do the exercises in comparison to the other weeks
today upper body was three exercises with four through five sets with only 30 second rest I
did close push-ups pull-ups and dips, the one you work for the triceps. Again the exercises
were really difficult but I knew it was like this because it was prepare me for what was in the
future and I needed to stay consistent to prove
I was not excited to do work my abdominals to be doing abdominals in the bar is really hard
because I am using basically every part of the body while you're working abs. I have to do
four exercises 20 second rest and 30 second hold. I was feeling like I wanted to quit it was
really hard and I only got 3 sets done and already I was feeling really tired and I needed one
more set to complete the work out.
Today we spent about 40 minutes reading articles on how to produce a "recruiting" or
"highlight" video for soccer. I was a bit worried about the fact that he needed some stuff that
would take time to produce. The articles stated that he needed about 5 minutes of footage
showing that he was a good center back and that he was outstanding from others. I am very
thankful that this opportunity showed up because It was getting bored of the other creativity
subject. The other 20 minutes we went to visit the place where I needed to go in order to
record the footage
today was back day this means I have to work on my lower back and upper back muscles I
did five exercises with combination of one to mix it all up I had 30 second rest and the sets
were 3 to 4. Today was really hard I was in the second set and I felt really tired again I don't
know why but when I do exercises on the bars it drains me out. To finish the complete set I
had to jump to complete the pull-ups which is not good but it's a progression

21

Calisthenics

Today I worked out legs it was a combination of five exercises this time they were not time
but I have to do repetitions. The exercises were getting easier I knew this because from last
day I worked out my legs I feel like I could push myself more and I knew I was stronger I still
needed more training but as the time went by I was more powerful. I completed the four sets
for all exercises without problem.
Today I met three dogs. Hadi, Bruno and Polo. I was visiting Carcelen (place in Quito) and I
bumped into a friend of mine who was walking one of his dogs. He said he had two other
dogs, but he did not take them out because it was too difficult to handle three dogs. I
encouraged him to let me help him and he agreed, we went to his house and took Bruno and
Polo out for a walk too. I felt really happy because I got to meet new dogs and also had new
contacts for dog walks, also my friend looked happy as we took all of his dogs out for a walk
Last day of the week I worked on my shoulders I have to do five exercises very simple only
repetitions from 10 to 15 I have to do 3 to 4 sets and the rest periods where about 50
seconds each so it was not as hard but it was the first time I was training shoulders and it got
a little hard at the end. The last set was really challenging but I got it through.

21

Dog walk

22

Calisthenics

23

Calisthenics

Week three of my program today was cardio day I had to do four exercises, jump the rope
bunny hops, and half Burpee's and explosive squats all of these exercises were in between 30
seconds rest. Today was challenging but not as last couple weeks where I had to run because
my cardio was not good enough. I completed today's workout without a problem and feeling
really excited to have a rest day tomorrow and then be back with upper body exercises

25

Calisthenics

Got back from the rest day and I felt recovered from all the exercises. I had fun today, it was
upper body I did five exercises with repetitions of 10 to 15 I had 30 seconds rest between
each repetition. This time the exercises were not challenging as it was week three and I was
getting stronger. I believe there is a balance between the exercises each week is harder and
the next week gets easier and it continues like wave until the end of the program. This is
called muscle confusion feed gets your body in shape.

25

Video editing

26

Calisthenics

27

Calisthenics

28

Calisthenics

28

Dog Walk

Today was quite a slow meeting, there is an article with 15 recruiting videos, Guillermo and I
watched about 12 of them, each time he pointed out something that he liked and other times
he showed me parts that he did not want me to create. He had a very specific idea of how he
wanted his video to go. A fading introduction with his stats and information showing. He also
wanted footage from his training separate from his matches. This was a great idea because it
was something different. Next week I will be going to GRAF Football academy in order to
record the footage.
Today I had to work on my abdominals luckily it was not on the bar it was on the ground with
a yoga mat. I did five exercises with repetitions that I need to hold for 30 seconds. I
completed the exercises without any problems the only thing was that I could not hold a
plank for more than 30 seconds. I believe this will get better with time I only have to keep
consistent and don't cheat my workouts.
It was leg day again. I had to do four exercises with 15 to 20 repetitions for each exercise.
And only 32 second rest. I forgot to mention this week I was doing five sets instead of four,
now on pushing my body so I can increase my number of repetitions and I can increase my
strength. At the end of the workout I was happy because it was a short and simple workout. I
am ready for tomorrow doing chest day.
Working the muscles on the chest today I had to do four exercises with sets varied from eight
through 18 had a little difficulty finishing up the five sets. These types of chest exercises were
new to me and the program stated that they were going to be challenging because I needed
to work all the sections of my chest by the end of the exercises I was feeling a rock-solid
chest this meant I had worked all of the sections of my chest which was a good signal that I
was doing the exercises correctly.
It started to rain again in the mornings, I received a message from my friend who had the 5
Yorkshires and he needed help showering them. When I arrived they all looked really dirty
and they really needed a bath. It was nice to shower the dogs, we got to talk about how
hobbies were going and we also got to play with the dogs. He also said if I could take his
other two dogs out for a quick walk, I agreed and took the other dogs for a quick 15 minute
walk round the neighborhood while my friend was drying the dogs.

29

Calisthenics

December:
1

December:
Calisthenics

Calisthenics

Video editing

Calisthenics

Last day of week three upper body. My muscles were still feeling a little tired from yesterday
but it was a different workouts I still did the routine. The exercises where combination of close
grip wide grip and hold for 30 seconds. Today I felt disappointed because I was on the third
set and I could not lift anymore of my own weight I was not doing anything wrong it was in
fact my body telling me that I was not ready to do this type of exercises with my own
bodyweight therefore I decided to buy some elastics that will help me push my body and the
repetitions.
December:
Week four of my program I only had eight weeks left. Now I was getting quotes from the
organizers this weeks "no struggle no progress this is what I was talking about without
struggle I would never succeed. Today was cardio day five exercises we timed repetitions. It
was a normal day of work out it was not challenging, but it was intense. This meant I had
improved because I could keep up with the exercises at an intense rate.
Today was upper body with three exercises. I started using the elastic band so that I was
doing assisted pull-ups. Separate from that I did regular push-ups and explosive dips. This
time I managed to complete the Exercises with no problem I was using an elastic band which
I had to change a month from now so that I could do regular pull-ups without any help. I know
that I got stronger because I did 20 push-ups for each set for a total of 100 push-ups.

Today I was a little disappointed, the football academy was closed due to the weather.
Nevertheless today we planned how Guillermo wanted the introduction to play out, he gave
me some ideas and we came up of a quick introduction showing off football tricks and moves.
He also showed me other videos that were not related to football but had this type of
introduction. When the meeting was over I went back home and started research of how to
do this type of videos, I found out that I needed Final cut pro X because I have a mac laptop
and it was the best software I could use by the time. I was a bit worried that due to the fact I
did not know how to create the fading in the introduction I was going to waste a lot of time
doing research for these effects.
Leg they today. I had to do five exercises for 30 seconds each with rest times of 30 seconds.
Today was easy the exercises given we're not as intense I managed to complete the work out
in 30 minutes and I felt great after the workout.

Dece
1

Calisthenics

Calisthenics

Buying items for

children in need

dog walk

Calisthenics

It was abdominal muscles in the bar. Today I have to work my abdominal muscles I was not
looking forward to it I knew that doing abdominals in the bar is really hard and challenging.
From all the other weeks today I failed I was in the first set and I could not do the exercises I
was really angry at myself. I did three sets out of five and I went home feeling disappointed. I
did not want to think about doing abs because I had a bad day.
I have cleared my mind from yesterday. I had to forget about my errors and improve there for
I started chest day with a new mind and body. Four exercises with 5 to 20 reps in 30 seconds
rest. It was challenging, decline push-ups drained me out by the third set I had to do assisted
push-ups with my knees on the ground because the exercises were getting tough.
Nevertheless I completed the work out.
Today was a really nice day. Every year we are given boxes to fill in items that people in need
dont have. This is tradition in my school to provide essential items that usually kids or
teenagers dont have the money to buy. This year it was my turn to give soaps, school
supplies, clothes and toys too little kid name Alexander. Buying this kind of items for the
children gives great pleasure to me, as I know I am doing something for someone that does
not have the opportunity to get this kind of stuff. At the end I wrote a Christmas letter to him
wishing him a happy Christmas and a happy new year, and that I hope he enjoys the box and
has a wonderful new start of year.
Today I met Fernando, he is an organizer of Pae which is a foundation that helps homeless
dogs and gives them shelter. During the first 30 minutes I learned a lot about their
organization and what they do. I also found out that is was getting harder and harder to
maintain the organization as there is no great way of making money to maintain the facilities.
The other 30 minutes we just had a dog walk and he was telling me the importance that the
foundation had, I felt really inspired and willing to help anytime. He said it was nice to meet
someone who enjoy dogs as much as the people at pae do.
Sunday was rest day. Today was back muscles I did for exercises with 10 reps each again
overall five sets. With the help of the elastic bands I managed to complete the work out
although I'm not feeling like I am improving I will test my strength next workout starting
without the elastic bands. Overall at the end I did felt my lateral muscles which meant I
correctly completed the exercises.

Calisthenics

Calisthenics

Video editing

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Dog Walk

It is Tuesday and today is upper body workouts. I did not wanted to work out today as
yesterday I worked my back muscles doing pull ups, which uses all my upper body muscles.
My muscles were sore and I felt pain. Nevertheless as the week 5 quote of my program says
"Pain is temporary, quitting is not". These quotes motivate me whenever I feel I don't want to
work out. Anyway I did 5 exercises with 4-5 sets and 30 second rest times. The repetitions
were not as high and therefore I managed to complete the workout with no problem.
Day 3 of week five, abs day. 4 exercises that worked my abdominal muscles, rest times where
short and repetitions were high. This will increase my abdominal strength making it easier to
work abs in the pull up bar. Again the sets where 4-5 and in the third set I was already feeling
my abs burning. This was a good signal I was pushing myself to my limits.

The day finally arrived, we went to GRAF academy to record the footage. Guillermo trains
approximately from 4-7pm, I went there 5pm to 6pm the first 30 minutes I had a talk with the
coach and he explained that he had done recruiting videos before, he gave me some advice
and I started recording. All the way through I was a little bored due to the fact I had to be
standing just pointing a camera, but on the other hand I was glad I was helping Guillermo and
creating a video I could use on my university application and it showed my range of skills.
Today was cardio day, I have to admit, during cardio I clear my mind, listen to the music from
my phone and just run. I dont think about anything else. I did a 3 mile run, jumping squats
and explosive high knees. There was only 2 sets to this workout and at the end I was
sweating a lot, which is a good indication of fat burning.

Unfortunately, today is the last week I will be doing dog walks. As much as I love dogs
everything has a limit, doing this every Saturday was becoming to constant and too
repetitive. I am a person who likes change and does not like to live every day the same. As a
last goodbye to dog walk I took the dog I felt needed more the walk, it is a German Sheppard
in San Juan. The dog lives inside a house and has little space outside in the backyard to run
or just have fun. I took him out to a close area where there was a football field and played for
30 minutes to catch Frisbee and to catch wooden sticks. The last 30 minutes we had a walk
around san Juan alto and then came back to his house. It was nice to see the dog happy and
tired from all the games we did. I felt the joy too and was happy to end dog walks.

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Quick workouts

Dec 18 -- Jan 4
January:
5

Holyday/Vacation
January:
Calisthenics

Day six leg day. Unfortunately I did not stretch after cardio day, which had a great impact on
my muscles because I had a rest day yesterday and I still felt pain in my legs. Due to this I
could not complete the exercises on the list. I took a leg day exercise from another week that
was easier and did that one instead because I could not do resistance today. Although I did
not do the corresponding exercise I still felt that it was a good workout.
Day 7 last day of week 5 it was chest day. Today exercises were to build strength, explosive
exercises with high reps and long resting periods. I managed to complete the 5 sets without
having to do assisted pushups. I was really happy to know that I completed half of the
program and that next week I will be starting the second half of the program.

I was really happy to start week 6 of my calisthenics program, I was half way through and
already I had gained a lot of power and resistance, I also was feeling better with more energy.
Today was abs day on the pull up bar. I did full leg raises, full body raises and knee raises,
they all had different repetitions and I managed to complete 3 sets without my muscles
failing. From the fourth set I started to feel pain in my abs and started to fail doing full leg
and body raises. I felt better this time I managed to complete most of the abs workout.
I was feeling a little sick since the weekend and unfortunately I started to catch a cold. During
week six of my program I only managed to do short workouts of 20 minutes for the following
three days before I went out to Christmas break, this was because I got sick and was feeling
weak. I knew I was not going to be able to work out in the beach therefore I needed to finish
week 6 to my best. Although I was feeling really sick and did not wanted to work out, I still
did some pushups, sprints, pull ups and parallel bar dips to stay in form and don't lose
strength from being lazy and not doing exercise.

Holyday/Vacation
January:
After a long Christmas break I started doing calisthenics again, I felt really weak and I tried to
do complete week 7 exercises with no success. I had to go back and do something not so
difficult so my muscles could adapt again. First 30 minutes were an unsuccessful attempt at
completing the exercises for week 7 which I felt really angry. The other 30 minutes I did
cardio to finish of my workout.

Holyd
Janu
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Video editing

Another day on the football academy, this time I went straight after classes because I also
had to do exercise in the afternoon. From 4pm to 5pm I sat taping more footage for
Guillermo's video. I was a little worried due to the fact that he plays as center back and the
game is often in the middle of the field, by now we have very little footage and we need to
try to get more useful footage.
This week is going to be the same every day in order to get back to where I was before the
break. 4 sets of max repetitions for chest, parallel dips, pull ups, squats, lunges and calf
raises. I know this will be boring and too consistent but I need to recover from the break.
Today I managed to complete about 20 reps each set, with rest times of 1 minute after each
exercise, as the week progresses I will reduce the rest time and increase the repetitions.

Calisthenics

Calisthenics

This week is going to be the same every day in order to get back to where I was before the
break. 4 sets of max repetitions for chest, parallel dips, pull ups, squats, lunges and calf
raises. I know this will be boring and too consistent but I need to recover from the break. As
said in the last week I now increased the reps to 22 and the rest times to 45 seconds, it was a
bit hard to complete all the 4 sets but I managed to end the workout without any failures

Calisthenics

Math's classes

This week is going to be the same every day in order to get back to where I was before the
break. 4 sets of max repetitions for chest, parallel dips, pull ups, squats, lunges and calf
raises. I know this will be boring and too consistent but I need to recover from the break.
Today I switched it up a little I did 10 reps but did a superset with the following exercise, this
improved my resistance and my ability to control my breathing. I was feeling much more fit
after this days of working out.
Math's classes are quite simple for me, but for some people are not, that is why I am helping
Esteban to learn stuff that he forgot from previous years. When I went to talk with him he
wanted to try and have this short classes every Saturday if possible in the afternoons. I went
to Estebans house and explained what we were going to do. We had a quick look through
topics 1, 2,3,4,5, and 7 of the IB studies course companion. I am glad I can use my skills and
teach others and at the same time help them.

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Video editing

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Calisthenics

This week is going to be the same every day in order to get back to where I was before the
break. 4 sets of max repetitions for chest, parallel dips, pull ups, squats, lunges and calf
raises. I know this will be boring and too consistent but I need to recover from the break.
Finally last day of this routine to recover, now I really put some pressure I did 20 repetitions
followed by 25 seconds rest with 5 sets. This intensive workout was to fully recover from the
break.
I was ready to start week 7 of my program, today I did a variation of all calisthenics upper
body workouts, and I did push up, pull up and dip PYRAMID. Pyramid means that I start the
repetitions at 1, of through 5 and back down. Which is kind of confusing by it really burns
your muscles. At the end of the workout I was feeling drained out, not only because of the
exercises but because the sets were know between 5-6.
Day 2 leg day. A mix of 5 exercises with about 20 repetitions each was todays workout. The
fact that I had to do 5-6 reps made it a lot harder, not because the exercises where hard, they
were easy. But I had to do 6 sets which is all about resistance and muscle endurance. Of
course I did not complete the 6 sets I only managed to 5 because my muscles could not keep
up.
Day 3 cardio day. I had to jog 5 miles at pace of 5-6. Cardio day was pretty simple, I just took
my iPod, when to complete the five miles and my mind just focused on listening the music
and jogging. I enjoy when this happens because all my preoccupations fade way when I take
a jog or run.
I did not attend yesterday which was Wednesday to film Guillermo, it was raining and the
academy was closed. I had a rest day from my calisthenics program which I took advantage
of and went to film Guillermo playing. Luckily today he was training fitness and I managed to
get some good clips of him doing cardio and many variation of exercises that required
balance and coordination.
Today was shoulder day. Although the program often does not include shoulders because
most of the exercises I already do make me work out my shoulders. Any way I did 4 exercises
with 15 reps each and total of 6 sets. It was really easy to complete the workout, as stated I
work out the shoulders often therefore this exercises are just a way to prove how my strength
is improving. I was really happy to complete the exercise with no problem

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Car wash

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I called Esteban to ask him if he was going to be in his house in the afternoon, he did not pick
up the phone therefore I decided to do something else related to service. I went to my
neighbor house who has a classic 1941 for pickup truck in his garage, he does not normally
ride the car and the car looked in pretty bad conditions, therefore I asked him if I could wash
his car totally free and he of course wanted his car clean. Therefore he accepted and I spent
one hour cleaning his car, I don't mind washing this type of cars as they look beautiful and I
love classic cars.
Day 6 of week 7, chest day. Today I had to complete a similar type of exercise I did to recover
from my break. I had to do 5 exercises with 5 sets and I had to complete my max repetitions.
This is a way of increasing rep number and strength. At the end of the workout I was feeling
really weak, I gave my best and my chest was really sore.

Last day of week 7, back muscle workout. Circle chin ups, extra wide pull ups, and archer pull
ups where my exercises for the day. Again I had to use the elastic bands to help me through
the exercises. Although I felt like I had increased my strength and just needed the smaller
elastic bands to help me. I was really glad to feel this kind of strength because I thought I
would never get stronger with these exercises which are really hard to do.
By now I am on the last phase of my calisthenics program. This week is going to be all about
cardio. Running 3 miles with rests of 40 seconds every 5 minutes, each five minutes that I
rest I have to either choose to do an explosive squat, explosive pushups or burpees. At the
end of the workout I have to do 3 minutes of inclined mountain climbers to push my work out
to the limits. As I was running the 3 miles I decided today I was going to go easy, I chose to
do explosive pushups as that is my strength. I have to say I was really drained and
dehydrated and the end, but the feeling was worth it.
Running 3 miles with rests of 40 seconds every 5 minutes, each five minutes that I rest I have
to either choose to do an explosive squat, explosive pushups or burpees. At the end of the
workout I have to do 3 minutes of inclined mountain climbers to push my work out to the
limits. Unfortunately my legs were really sore from yesterday therefore I decided to do
pushups again, I wanted to mix it up with squats but my legs hurt too much to do squats and
complete the 3 mile run.

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Math's classes

Last day of recording footage for Guillermo, this day he had a training match. We had a talk
to some of the people in GRAF and they help to try and attack more so I could get good
footage of Guillermo defending as a center back. I was glad to see the amount of good
footage we gathered today, I cant wait to start editing the videos and presenting the final
product to him. Today I also managed to complete his introduction of the video, Guillermo
was really pleased with the first draft, although he did mention some changes on the edges
of the video.
Running 3 miles with rests of 40 seconds every 5 minutes, each five minutes that I rest I have
to either choose to do an explosive squat, explosive pushups or burpees. At the end of the
workout I have to do 3 minutes of inclined mountain climbers to push my work out to the
limits. Today I decided I was going to focus on doing burpees, every five minutes I did my
best to complete 40 seconds of burpees, I have to admit it, and these week is going very
hard.
Final day of HIT (high intensity training) 4 days of just doing cardio bumped up my stamina
and resistance. Again I am running 3 miles with rests of 40 seconds every 5 minutes, each
five minutes that I rest I have to either choose to do an explosive squat, explosive pushups or
burpees. At the end of the workout I have to do 3 minutes of inclined mountain climbers to
push my work out to the limits. This time I mixed everything up I did squats, pushups and
burpees as I rested, from previous weeks it really showed how I have gained resistance. I am
really pleased to where I have reached with this program.
Math's classes again, this time we went through quite a lot of content, we did Chapter 1
number and algebra, chapter 2 descriptive statistics and chapter 3 geometry and
trigonometry. I found out that what Esteban had problems with, was that he did not know
how to use the T-inspire calculator correctly therefore he had to do a lot of written work which
was harder, the 1 hour we spent revising how to use the calculator and save time during
tests. I am glad I can help Esteban with stuff I know about, this gives a pleasant feeling once
you teach something new to someone.

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Video editing

Starting week 9 with new motivations, I knew last week prepared me for what was up next.
Today day 1 was abs day. On the ground I did 5 abdominal exercises, reps varied from 10-12
but the rest times where really short. I really enjoy doing abdominal exercises on the ground
because they are easier than the ones on the Bar. Of course this does not mean I don't give
my best when it comes to doing abs on the bar, its just that I feel I work better doing
abdominals on the ground. At the end of the workout I felt great because my body fat % had
really gone down due to all the exercise I was doing, soon I hope I can be able to see my fat
percentage in the 8-10% range. Tomorrow that is rest day I will go back to my nutritionist to
have a check on how I have done this couple of months.
As I was working on the videos, I asked Guillermo to join me on a skype call so that we could
go through some of the videos and make him decide which ones he wanted and which not.
Overall we have about 6 hours of footage, we have only gone through 3, (we deleted some
that were unnecessary) and we are now on the stage of putting all the footage on the final
video. Looking at the introduction of the video I am really pleased of the work I have done,
having had so little experience using final cut pro.