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Kane Sumabat

Born in 1968, Kane Sumabat’s family was originally from the Philippines, until his mother and father decided to “up sticks” and head for Canada in the hope for a better future for their children.

Kanes’s father played a big and important role in his development as a teenager. His father worked two “blue-collar-jobs” to support the entire family, and each and every morning he would perform calisthenics. Even into his old age, Kane’s father still does the same exercises every morning.

With over 30 years of experience in training and nutrition, Kane’s got it down to what some would say “a perfect balance.” Showing the world what can be achieved with patience and hard work, Kane’s an inspiration for millions of fans everywhere.

This is his story:

Athlete Statistics

Full Name: Kane Sumabat
Weight	Height		Arms		Nationality
175 - 185lbs (79.4 - 83.9kg)	5'10" (177.5cm)		18"		Canadian

Profession		Alias		Era
Bodybuilder, Fitness Model, Personal Trainer		Timbahwolf		2000, 2010

Weight	175 - 185lbs (79.4 - 83.9kg)
Height	5'10" (177.5cm)
Arms	18"
Nationality	Canadian
Profession	Bodybuilder, Fitness Model, Personal Trainer
Alias	Timbahwolf
Era	2000, 2010

Biography

Early Years

Kane was born in Manila in the Philipines in 1968. his mother worked as a pharmacist, and his father was an engineer with his own consulting firm. In 1973 the entire family moved to Canada, Toronto to give their children a chance at a better life. His parents sacrificed their careers for the future of their family.

When they finally arrived in Canada, Kane’s mother stayed at home to look after the five children, and his father took two “full-time blue-collar jobs” to support the entire family because his fathers degree wasn’t accepted in Canada.

Growing up in Canada, Kane remembers his father starting every morning with a calisthenics routine which consisted of pushups, sit-ups, and plank. Kane says that; “Almost 40 years later and he still begins his days the same way.”

At the age of 22, Kane recalls a time when his father bought his older brother a barbell and dumbbell set. But it wasn’t his older brother who got the most out of the weights, it was Kane, he took to working out immediately.

Becoming Inspired With Bodybuilding

As Kane started to gain more interest in working out and working out in the basement with a heavy bag and barbell set that his father had put there. His wall soon started to become filled with posters of his heroes such as Frank Zane, Serge Nubret, Scott Wilson, Steve Reeves, Samir Bannout, Bob Paris, Mohammad Makkaway, and, as Kane admits; “one of my earliest crushes, Gladys Portugues.”

Kane’s Creative Skills

Apart from building a strong and healthy physique, Kane also had a keen interest in building his mind, especially the creative part. He enjoyed working with writing and visual media. When Kane graduated from school, he went on to study English literature at the University of Toronto in 1999. But it wasn’t long until he was offered a job as a training instructor at a large gym in the area.

Even though he enjoyed the job, after one year, he left as he was accepted into a full-time program for Illustration that offered him with the opportunity to develop and mold his artistic dreams and possibilities.

Kane throughout the years.

Returning To Fitness

There was a time when Kane started to become complacent with his training. His workouts started to become infrequent and fewer, until one day he stopped working out altogether. He thought that the time in the gym was a distraction away from his creative career.

In this period of non-training, he fell into a deep depression, which not only affected his professional career, but also his personal life. By the end of 1998, when he turned 30, in a hope for salvation, he stepped back into the gym.

His love for training was immediately reconnected, and from that moment he hasn’t stopped. As Kane puts it; “from that point forward, I’ve made my best gains. Gains I attribute to hard work, focus, and drive, but just as importantly, to consistency.” It wasn’t only a return to training which Kane re-started, he also returned to personal training in 2001.

“My goals for training still continue to evolve. I have also come to the realization that for me, training is an end in itself. I’ve never been one to be motivated by angst or by competition – simply, by passion. While I enjoy the benefits of improved appearance, health, and strength, they’re all secondary. I can be found at the gym six or seven days a week, and at various times, twice per day.”

Being a mid-senior athlete, Kane’s and inspiration for million everywhere in the chase for a dream body of their own.

Kane’s Life Now

Kane Sumabat has been featured on numerous promotional videos and advertisements for fitness, this includes his own workout series of fitness and strength training videos. Along with this he can be found working and a coach and personal trainer.

Training

With the years of detailed training under his belt, Kane can afford to work out with such high volume and intensity. A program like his takes years of consistency and dedication to work up to his elite level. This just shows his commitment to bodybuilding, a sport which he gives willingly so much.

Kane’s Workout

Monday

(AM) Heavy Horizontal Push/Pull

Wide Grip Pull Ups: 6 sets x 10 reps (2 min rest)
Bent Over Row: 3 sets x 8 reps* (2-3 min rest between sets)
Single Arm Dumbbell Rows: 2 sets x 10 reps* (2-3 min rest)
Snatch Grip Rack Pulls: 4 sets x 6 reps (2-3 min rest)
Barbell Bench Press (Flat): 3 sets x 8 reps* (2-3 min rest)
Dumbbell Incline Bench (Ideally 15-30 degrees): 2 sets x 10 reps* (2-3 min rest)

(PM) Vertical Pull

Weighted Wide Grip Pull Ups: 5 sets x 5 reps
Front Lever Swings: 4 sets x 6 reps
V-Bar Pull Downs: 3 sets x 8 reps
Stiff Arm Pull Downs: 2 sets x 12 reps
Wide Grip Pull Downs: 1 set x 25 reps

Vertical Push

Barbell Push Press: 5 sets x 5 reps
Dumbbell Press: 4 sets x 6 reps
Dumbbell Laterals: 3 sets x 8 reps
Strict Barbell Press (No leg drive): 2 sets x 12 reps
Barbell Push Press: 1 set x 25 reps

Tuesday

Lower body

Seated Calf Raise: 4 sets x 12 reps (1 min rest)
Calf Press Machine: 4 sets x 12 reps (1 min rest)
Leg Press: 4 sets x 12 reps (2-3 min rest)
Overhead Squats: 6 sets x 6-12 reps
Leg Extensions: 4 sets x 12 reps (1 min rest)
Lying Leg Curl: 1 set x 25 reps, 1×15, 1×10 (1 min rest after 1st set, 30sec rest after second set.)

Wednesday

(AM) Heavy vertical pull/push

Wide Neutral Grip Pull Ups: 6 sets x 12 reps (2 min rest)
Close Neutral Grip Weighted Pull Ups: 4 sets x 6 reps (2 min rest)
V-bar Pulldowns: 3 sets x 8 reps* (2-3 min rest)
Strict Barbell Press (no leg drive): 3 sets x 10 reps* (2-3 min rest)
Dumbbell Laterals: 3 sets x 10 reps* (2-3 min rest)
Overhead Shrugs: 4 sets x 12 reps (2 min rest)

(PM) Horizontal Pull

Chest Supported Rows: 5 sets x 5 reps
Single Arm Dumbbell Rows: 4 sets x 6 reps (per side)
Snatch Grip Rack Pulls: 3 sets x 8 reps
Bent Over Raises: 2 sets x 12 reps
Low Cable Rows: 1 set x 25 reps

Horizontal Push

Flat Barbell Bench Press: 5 sets x 5 reps
Incline Dumbbell Press: 4 sets x 6 reps
Hammer Strength Incline Press: 3 sets x 8 reps
Incline Dumbbell Fly’s: 2 sets x 12 reps
Incline (feet raised) Pushups: 1 set x 25 reps

Thursday

Lower body

Seated Calf Raise: 6 sets x 8 reps (90 sec rest)
Calf Press Machine: 6 sets x 8 reps (90 sec rest)
Leg Press: 6 sets x 8 reps (2-3 min rest)
Overhead Squats: 8 sets x 4 – 8 reps

Friday

Lower body

Seated Calf Raise: 4 sets x 20 reps (90 sec rest)
Calf Press Machine: 4 sets x 20 reps (90 sec rest)
Leg Press: 3 sets x 15 reps (2-3 min rest)
Leg Extensions: 3 sets x 15 reps (1 min rest)
Single Legged Curls: 3 sets x 15 reps (per side/ 1 min rest)
Romanian Deadlifts: 3 sets x 15 reps (90 seconds rest)

Saturday

Upper body

Wide Grip Pull Ups: 8 sets x 8 reps (90 seconds rest)
Reverse Grip Bench Press: 4 sets x 8 reps * (2 min rest)
Overhead Single Arm Cable Extensions: 4 sets x 12 reps (per arm/ 90 seconds rest)
Dip Machine: 1×25, 1×15, 1×10 (1 min rest after 1st set, 30sec rest after second set. Rest 1 min before proceeding to next exercise.)
Rope Handle Cable Pressdown: 1 set x 25 reps, 1×15 reps, 1×10 reps (1 min rest after 1st set, 30 sec rest after second set. Rest 1 min before proceeding to next exercise.)
Reverse Barbell Curl: 4 sets x 12 reps (immediately followed by)
Barbell Curl: 4 sets x 12 reps (90 seconds rest between cycles)
Incline Hammer Curls: 1 set x 25 reps, 1 x 15 reps, 1 x 10 reps (1 min rest after 1st set, 30 sec rest after second set.)

Sunday – Conditioning

Conditioning

Superset ladder
“Perform 10 reps of chin ups immediately followed by 1 rep of overhead squats. With no rest or as little rest as possible in between return to do 9 chin-ups and 2 reps of overhead squats.”
“This continues until you perform 1 rep of chin ups and 10 overhead squats. Record total time.”

Cardio

Kane likes to use both forms of cardio as he believes each of them has their purpose. He will often work more with HIIT as it creates an overall conditioning, but he says it’s much harder on the joints.

“The main problem with low-intensity fat burning steady state cardio is that while it may help you burn calories, it won’t do much for conditioning. Riding a bike in the fat burning zone for 60 min won’t help you outrun a zombie. And my favorite equipment for cardio is the concept II rowing machine.”

Nutrition

To get the incredibly lean physique that Kane likes to boast throughout the majority of the year, he will use carb cycling as his one of his main tactics. He will go high fat and low carbs wiht some days of high carbs to refuel his muscles.

He’ll pay close attention to his macros and total calories. Timing his nutrient intake is slightly less important in comparison to overall calories that he’ll consume.

He’s not a huge fan of breakfast, but he will eat a small snack such as toast and peanut butter before his morning workouts.

Kane’s Diet

9:00: AM 2 scoops Oximega Greens upon waking
9:30-11:00: workout (1 scoops Purple Wraath/ 1 scoop Purple Intrain during workout)
11:30: Octopus sashimi (2 orders) with 6 pieces scallop sushi roll
1:00: PM 1 scoop Chocolate Muscle Milk
3:30: Kimchi flavored tuna in oil with toast
5:30-6:30: second workout (1 scoop Purple Wrath/ 1 scoop Purple Intrain again)
7:00: 8oz. Hero Certified Burger
9:30: Korean bacon (9 strips that I wrap in lettuce to eat)
10:30: 1 scoop Chocolate Muscle Milk

Supplements

EAA’s/ BCAA’s,
fish oil
Vitamin C
Muscle milk mixed with egg whites

Idols and Influences

Among the huge list of bodybuilders he used to have on his bedroom wall as a youngster, Kane says his biggest inspirations is Serge Nubret and Frank Zane. More so than Arnold. He was impressed with how developed their abs and core were compared to other bodybuilders of that era.

What we can learn from Kane Sumabat

With over 30 years of experience in weight training and bodybuilding using different types of training methods such a calisthenics, what we can learn from Kane is that bodybuilding or any life goal is a marathon, not a sprint.

Taking one step at a time and setting his goals to become stronger each year helped him to stay focused and successful in achieving his amazing physique.

Even with a period of depression he returned and surpassed his own beliefs and changed his entire life. With the right dedication and passion for your goals, you too can achieve greatness.