End of July... (581.90 total miles)

Well I'm at the end of another month and the rest can't go quick enough until I'm home.  But I'll take the little things and be grateful that July is over with.  It was a pretty good running month for me.  And I guess a pretty good weight loss month for me even though I yo-yo'ed quite a bit.  I look to improve on that next month and get down to business.  I will be starting my count down once again until my PT test.  LET'S GO!!!

STATS:
Weekly: 17.15
Monthly: 138.31
Yearly: 581.90
Weight: 257.6 (-10.4 lbs)

WORKOUTS:
Cardio (Morning) - 30 minutes
Cardio (Evening) - 60 minutes

NO EXCUSES!!!

New Week...

Well it's the start of a new week and I hit the ground running... and walking.  I'm looking to double up my running this week and hopefully all next month.  I'm looking to put in some crazy mileage next month but I'll save that for the 1st of August post.  You know, for the Air Force being so focused on fitness the cardio room here at Daegu SUCKS, SUCKS, SUCKS!!!  We have 4 treadmills and 2 of them have been broke since I've been here.  And they always say, "we're working on getting them fixed".  Well guess what, they suck at their jobs because they haven't fixed crap!!  So what did I do instead, I ran/walked the perimeter of the base again in the blazing heat!  What's the best thing that happened today?  My new shoes arrived!  I'm super excited about that.  When I get paid on the 1st I will order my second pair so I should be good for a little while.

STATS:
Weekly: 10.2
Monthly: 131.37
Yearly: 574.96
Weight: 260 (-8 lbs)

WORKOUTS:
Cardio (Morning) - 30 minutes
Cardio (Evening) - 79 minutes

NO EXCUSES!!!

The Weekend...

Well it's Saturday and I'm glad it's the weekend.  I went with MSgt's Fry & Bradley to ride the river.  It was a good time but it kicked my butt.  I haven't rode that much in a while and it killed my backside.  We put in 50+ kilometers and it was hot today.  When I got home I checked the temperature and it was 95° but it felt like 103°.  I was wiped out for the rest of the day.  I totally planned on running this evening but that didn't happen.  I look forward to putting in a good week next week.  I'm ready to start August.

NO EXCUSES!!!

Finally back at Daegu...

Well after spending the week down at Gwangju, we are finally back in Daegu.  It's nice to be back even though I still have to live in this dorm.  At least all my things are here so it kind of feels like home.  I got in a couple runs today.  No matter what type of physical exercise I do, I think running is still my favorite.  Starting August 1st, I begin the countdown once again to my PT test month (October).  It's time to get serious about losing some weight again.  JUST PASS...

STATS:
Weekly: 18.19
Monthly: 119.74
Yearly: 563.06
NO WEIGH IN

WORKOUTS:
Cardio (Morning) - 40 minutes
Cardio (Evening) - 65 minutes

NO EXCUSES!!!

An Extra Night at Gwangju...

Well we were supposed to head back to Daegu BUT things didn't turn out that way.  We had a lot of work that suddenly came up here so we should be able to head back home tomorrow...maybe?  Anyways, this morning I got my first taste of Cross Fit and that stuff is nasty.  MSgt Fry loves it but no one will do it with him here so I gave it a go.  That stuff is ridiculous and I'm sure we started out with an easy one.  I'm sore from head to toe this week which tells me I need to step up my exercise so more.

STATS:
Weekly: 8.97
Monthly: 110.25
Yearly: 553.84
NO WEIGH-IN

WORKOUTS:
Cross Fit - 20 minutes for time: 10 squat thrusts & 10 pull ups, REPEAT
Cardio - (Morning) 15 minutes
Cardio - (Afternoon) 35 minutes

NO EXCUSES!!!

Last Night in Gwang Ju...

Well we finished up our work here at Gwang Ju and tomorrow we head back down to Daegu.  It will be nice to get back home for a little while.  We got in a run this morning which was nice.  It's been the first time I've been able to run this week.  This afternoon once we finished up with the tank trucks we headed back to the gym for the second time.  Good times...

STATS:
Weekly: 4.46
Monthly: 105.74
Yearly: 549.33

WORKOUT:
Cardio (Morning) - 50 minutes
Weights - Biceps & Triceps

NO EXCUSES!!!

Still not running...

Well we were up early filling a tank truck and the day took off from there.  We did however, get to the gym this afternoon for a killer workout.  I like working out with MSgt Fry because he KNOWS working out.  Plus I've started enjoying lifting again.  He keeps trying to get me to Cross Fit with him so I think I'll take him up on his offer and work out with him until my PT test.  The thing I know is he'll work my butt off!!  As long as I'm in the gym then I don't care what work out I'm doing.

WORKOUT:
Chest & Back

NO EXCUSES!!!

Time Out...

We are back at Gwang Ju until Thursday.  I'm taking a little hiatus from Insanity this week BECAUSE I didn't bring my hard drive that has Insanity on it.  So it will be traditional work outs this week.  I won't get a lot of running in this week because we are filling tank trucks all this week.  Today I lifted with MSgt Fry and will continue to do that for until we leave here on Thursday.

WORKOUT:
Legs & Shoulders

NO EXCUSES!!!

Insanity Day 12 of 60

Well it's back at it after a recovery day yesterday.  I tried to kick my own butt today and I think I did a pretty good job.  One more day and another week will be in the books.  Working out makes this time go so much faster for me and I definitely need the distraction.  I'm happy that I broke the century mark with my mileage today.  It's been a while since I've done that so I feel good about it.  Now it's time to keep it going.  Push, push, push!!!

STATS:
Weekly: 27.17
Monthly: 101.27
Yearly: 544.86
Weight: 262 (-8 lbs)

WORKOUT:
Cardio (Morning) - 30 minutes
Insanity: Cardio Power & Resistance
Cardio (Evening) - 30 minutes

NO EXCUSES!!!

Insanity Day 11 of 60

Well today I dusted off the Cannondale and decided to put it to good use.  I rode to work and I think I'll continue doing so until the weather says otherwise.  On top of that it was rail car day which by the time we finish up it's like I just jumped out of the shower.  Hopefully the scale is nice to me in the morning.

STATS:
Weekly: 21.02
Monthly: 95.12
Yearly: 538.71
Weight: 260.2 (- 7.8 lbs)

WORKOUT:
Cardio (Morning) - 30 minutes
Insanity: Cardio Recovery
Cardio (Evening) - 30 minutes

NO EXCUSES!!!

Insanity Day 10 of 60

Well, 10 days into Insanity and I don't know if I'm getting better.  I will keep pushing through and see what comes of this in 50 more days.  I know I'm getting in a good workout because I'm soaked by the time I'm finished with Insanity and my 30 cardio session.  Hhmmm....

STATS:
Weekly: 15.2
Monthly: 89.3
Yearly: 532.89
Weight: 262 (- 6 lbs)

WORKOUT:
Cardio (Morning) - 30 minutes
Insanity: Plyometric Cardio Circuit
Cardio (Evening) - 30 minutes

NO EXCUSES!!!

Insanity Day 9 of 60

Well I seem to be going the wrong way with my weight which is quite discouraging.  I guess I just need to stay focused and work through it.  I need to fix my diet still.  I am switching my workout around a little.  I run in the morning and I will run and do Insanity at night.  Maybe that will help me take it easy on what I eat at night.  We will try it out.

STATS:
Weekly: 9.63
Monthly: 83.73
Yearly: 527.32
Weight: 263.2 (-4.8 lbs)

WORKOUT:
Cardio (Morning) - 11 minutes (Stomach Issues)
Cardio (Evening) - 30 minutes
Insanity: Pure Cardio

NO EXCUSES!!!

Insanity Day 8 of 60

Well I'm totally expecting this week to be "Hell" week and gauging from today's workouts I'm not wrong.  I'll have to take it one day at a time and listen to my body.  I have to look forward to getting through this week and getting stronger.

STATS:
Weekly: 5.66
Monthly: 79.76
Yearly: 523.35
Weight: 263 (-5 lbs)

WORKOUT:
Insanity: Cardio Power & Resistance
Cardio (Morning) - 30 minutes
Cardio (Evening) - 30 minutes

NO EXCUSES!!!

Insanity Day 7 of 60

REST DAY!!!

Insanity Day 6 of 60

Well since I was off today it was tough finding the motivation to leave my dorm room and get my workouts in.  I did it, but it wasn't easy finding that energy.  I hope as the weeks go on and I stick with it it will get easier.  I bet seeing the results will be motivation enough to get my fat butt out the door!

STATS:
Weekly: 42.54 (Happy about this total!!)
Monthly: 74.09
Yearly: 517.68
Weight: 259.8 (-7.8 lbs)

WORKOUT:
Cardio (Morning) - 30 minutes
Insanity: Plyometric Cardio Circuit
Cardio (Evening) - 30 minutes

NO EXCUSES!!!

Insanity Day 5 of 60

Well this morning I was tired and it showed during my Insanity workout.  It was supposed to be high intensity cardio but my legs were two wet logs.  I did my best and got a pretty good sweat out of it but I was a little disappointed overall.  I will do better next week.  I made up for it on the track with intervals and felt good about my morning workout when I was finished.  This evening I got to run in the rain which felt nice.  One more day and then it's rest day!  Hooray!!

STATS:
Weekly: 38.38
Monthly: 69.93
Yearly: 513.52
Weight: 259.4 (- 8.2 lbs)

WORKOUT:
Insanity: Pure Cardio
Cardio (Morning) - 30 minutes
Cardio (Evening) - 30 minutes

NO EXCUSES!!!

Insanity Day 4 of 60

Well apparently there's a lot of jumping in Insanity and my calves and achilles tendons are killing me!  Well maybe not killing me but I'm very aware that they're there.  On top of working out, today was rail car day and it was hot outside.  Yesterday had me thinking that we might be filling rail cars in the rain BUT Mother Nature has a pretty good sense of humor and made it extra hot and humid today.  Anyhow, we got through it and we push on to Friday...

STATS:
Weekly: 31.79
Monthly: 63.34
Yearly: 506.93
Weight: 262.4 (-5.6 lbs)

WORKOUT:
Insanity: Cardio Recovery
Cardio (Morning) - 30 minutes
Cardio (Evening) - 30 minutes

Time to crank it back up tomorrow with some Insanity: Pure Cardio.

NO EXCUSES!!!

Insanity Day 3 of 60

Well I had to play catch up on my posting this evening.  We were up at Suwon over night and for some reason the Internet was out.  That always sucks!!!  Anyways I am plugging along with my workouts trying not to kill myself BUT pushing myself thoroughly.  I should be here in Daegu through the weekend unless something else comes up short notice.

STATS: 
Weekly: 24.79
Monthly: 56.34
Yearly: 499.93
Weight: 261 lbs (-7 lbs)  This was on the Army scale at Suwon.

WORKOUT:
Cardio (Morning) - 37 minutes
Insanity: Cardio Power & Resistance
Cardio (Afternoon) - 35 minutes

NO EXCUSES!!!

Insanity Day 2 of 60

NO INTERNET/ BACKDATED POST...

STATS:
Weekly: 18.59
Monthly: 50.14
Yearly: 493.73
Weight: 264.6 (-3.4 lbs)

WORKOUT:
Cardio (Morning) - 31 minutes
Insanity: Plyometric Cardio Circuit
Cardio (Evening) - 64 minutes

NO EXCUSES!!!

Insanity Day 1 of 60

I finally got my hands on Insanity.  I started today and we will see what happens.  I will do the 60 day challenge and see what I can do with it.  I can't stop running on the side though.  I ran the base perimeter tonight.  I was bored and I was feeling guilt for eating some Doritos and a quesadilla.  So I took to the road tonight and hopefully burned it off.  As for Insanity, I did the Fit Test today and it kicked my butt.  For anyone who has tried Insanity you know what I'm talking about.  It should be an interesting 60 days.

STATS:
Weekly: 10.75
Monthly: 42.3
Yearly: 485.89
Weight: 268 lbs. (Starting weight for Insanity)

Cardio (Morning) - 30 minutes
FIT TEST RESULTS (DAY 1):
70 Switch Kicks
41 Power Jacks
75 Power Knee
34 Power Jumps
9 Globe Jumps
11 Suicide Jumps
13 Push Up Jacks
25 Low Plank Obliques
---------------------------------------
Cardio (Evening) - 60 minutes

NO EXCUSES!!!

Day 4 of 84

Well today we attempted to hike up mount Apsan this morning.  We got about half way before we had to turn back because of HEAVY rain.  Our dirt trail we were following up the side of the mountain quickly turned into a small river.  We were soaked head to toe.  AND there's nothing like a mountain hike to prove just how out of shape I really am.  But what do you expect when you go straight up the side of a mountain!!!  We might try again on Saturday.

STATS:
Weekly: 27.8
Monthly: 27.8
Yearly: 471.79
Weight: 263.4 (-4.2 lbs)

TODAY'S WORKOUT:
Cardio (Morning) - Mountain Hiking (4.04 miles)
Cardio (Afternoon/ Pre- Workout) - 20 minutes
BACK & BICEPS
Reverse Grip Pulldowns - 1 warm up set (8-10 reps); 3 sets (8-10 reps)
  25 weighted twists/ 10 flat bench leg raises
Bent Over Barbell Rows - 1 warm up set (8-10 reps); 3 sets (10-12 reps)
  25 weighted twists/ 10 flat bench leg raises
Hyperextension - 1 set (10-12 reps); 2 sets (10-12 reps)
  25 weighted twists/ 10 flat bench leg raises
Straight Arm Pulldown - 7 sets (10-15 reps)
  25 flat bench crunches/ 10 flat bench leg raises
Concentration Curls - 2 warm up sets (12-15 reps, per arm); 3 sets (12-15 reps, per arm)
  25 flat bench crunches/ 10 flat bench leg raises
Alternating Dumbbell Curl - 3 sets (12-15 reps, per arm)
  25 flat bench crunches/ 10 flat bench leg raises
Cable Curls - 3 sets (15-20 reps)
  25 flat bench crunches/ 10 flat bench leg raises
Cardio (Post Workout) - 20 minutes

NO EXCUSES!!!

Day 3 of 84 (Happy Independence Day)

Well today was a no lifting day but I'm keeping up with the cardio 6 days a week.  Since it was a no lifting day I did 2 sets of 30 minute runs.  It seemed to work out pretty good.  I could of did it all this morning but I think with breaking it up like that it keeps my metabolism running a little faster through out the day.  Also we walked down to the So-moon market and then over to the Samsung Lions baseball park.  I would say we walked 4+ miles today and it was HOT!!!  So I'm a little tired today.  Tomorrow we are going for a hike up Apsen mountain behind Camp Walker (Army).  That should kill my legs.  We are heading out early so I will need to get up EXTRA early so I can get my 30 minute run in before we leave.  Good times...

STATS:
Weekly: 21.09
Monthly: 21.09
Yearly: 465.08
Weight: 263.6 (-4 lbs)

TODAY'S WORKOUT:
REST DAY (No Weightlifting)
Cardio (Morning) 30 minutes
Cardio (Afternoon) 30 minutes

NO EXCUSES!!!

Day 2 of 84

Running after leg day is not the best.  I toughed my way through it and knocked out today's workouts.  I think this first little while will be an inner struggle to stick with it.  Today especially, because we loaded rail cars all day in +90° heat.  And like a BIG dummy I didn't have any sun block so I'm a little burnt.  I think breaking up my cardio into 3 smaller sessions really works for me.  On my non-lifting days I will only do two 30 minute cardio sessions so I still get in my 6 miles for the day.  I just need to be smart about working out and eat and drink how I know I should and I will be fine.

STATS:
Weekly: 14.41 miles
Monthly: 14.41 miles
Yearly: 458 miles
Weight: 264.6 lbs (-3 lbs)

TOADY'S WORKOUT:
Cardio (Morning) - 30 minutes
Cardio (Afternoon) - 20 minutes
CHEST & TRICEPS
Flat Dumbbell Press - 3 warm up sets (6-10 reps); 3 sets to failure (6-10 reps)
  25 flat bench crunches / 10 flat bench leg raises
Incline Flyes - 2 sets to failure (8-15 reps)
  25 flat bench crunches / 10 flat bench leg raises
Straight Arm Pullovers - 2 sets to failure (10-12 reps)
  25 flat bench crunches / 10 flat bench leg raises
Rope Extensions - 3 sets to failure (10-12 reps)
  25 flat bench crunches / 10 flat bench leg raises
Lying Cable Extensions - 3 sets to failure (10-12 reps)
  25 flat bench crunches / 10 flat bench leg raises
Overhead Dumbbell Extensions - 3 sets to failure (10-12 reps)
  25 flat bench crunches / 10 flat bench leg raises
Cardio (Afternoon) - 20 minutes

NO EXCUSES!!!

Day 1 of 84

Well today starts my new program.  I found it on Bodybuilding.com.  It seems like a pretty good program that shouldn't be too hard to follow.  I'm not using the supplements/basic eating plan.  Just the workouts.  It seems like he only does cardio on leg days BUT I'm looking to crank that up a little bit and do it 6 days a week.  We will see how it goes.  My word for the next 3 months is COMMITMENT.

STATS:
Weekly: 6.97 miles
Monthly: 6.97 miles
Yearly: 450.56 miles
Weight: 267.6 lbs (Starting Weight)

TODAYS WORKOUT:
Cardio (Morning) - 30 mins
Cardio (Afternoon) - 20 mins
LEGS
Leg Press - 5 warm up sets (10-12 reps), 3 sets to failure (12-20 reps)
Hamstring Curl - 2 warm up sets (15 reps), 3 sets to failure (12-15 reps)
Lying Hamstring Curl - 2 warm up sets, 3 sets to failure (12-15 reps)
Leg Extensions - 2 warm up sets, 3 sets to failure (15-20 reps)
Body Squats - 2 warm up sets (15-20 reps), 3 sets to failure (20-30 reps)
Cardio (Afternoon) - 20 mins