Nothing Fancy... (245 lbs)

Nothing fancy today.  Ran in the morning and lifted weights in the evening.  I got over to the gym a little later than I wanted to because I was watching Hawaii Five-0.  By the time I got done lifting it was dark and a little chilly outside so I skipped my evening run.  I'm fine with that since I ran in the morning and lifted at night.  I need to try to drop 6 lbs before 10 October, my test day.  I would like to be in the 230's on test day.  I think that is an achievable goal.  After my PT test, if everything goes as planned, then I will start shooting for my 220's goal before I come home in January.  Also another achievable goal.  One step at a time.  Until next time.

P.S.- Broncos suck!!!

Quick Post...

Been slacking over the weekend and I was a little afraid to hop on the scale this morning.  So I did a killer leg workout today to make up for the laziness.  I'm looking to get back on the fitness train this week.  Typhoon Sanba is outta here and I HOPE that is the last one for the year.  Only time will tell.  I'll get back to the detailed posts tomorrow.  I just don't have it in me tonight to type everything out.

STAY FOCUSED!!!

HIT 230s BEFORE YOU TEST!!!

240.2 lbs.

I'm so close to being into the 230's.  Unfortunately I had to dial it back a notch tonight for my cardio.  My weight lifting took a lot out of me so instead of running I went for a 30 minute walk.  I think my body needed that break from all that heavy running the last couple of days.  The positive thing I took away from tonight's jaunt is I still went out there and did some type of cardio even if it was extremely low impact.  Something is better than nothing.  I guess we'll see what the scale says in the morning and if I'm still in the 240's then I will keep pushing until I'm NOT in the 240's anymore. 

FOCUSED!!!

 

STATS:

Weekly: 28.43

Monthly: 46.85

Yearly: 790.98

 

TODAY'S WORKOUT:Cardio (Morning) - 33 minutes

IRON MEETS ROAD ROUTINE
(Week 1 - Sets: 1; Reps 20)Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Smith Machine Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine
*25 Bench Crunches between each exercise*
*10 Bench V-Ups between each exercise*
*25 Inclined Weighted Twists between last 4 exercises*
Cardio (Evening) - 30 minute walk

(Weights - Mon, Tues, Thurs, Fri)
(Cardio - Mon - Sat) (Wed & Sat - Long run days)

*ONLY 17 DAYS UNTIL MY PT TEST MONTH*







241.2 lbs.

Well another day in the books and glad that it's over with.  I've been up since 0330 because I couldn't sleep.  And today was rail car day so that didn't help any.  I have to say for being up so long I feel pretty good.  Good enough to run the base perimeter non-stop of the first time.  I was pretty stoked about that.  Tomorrow I be back to the weights once again.  I think I'm starting to get into the swing of things with this workout plan I've came up with.  I hope it brings great results and I blow my PT test out of the water.  JUST RUN!!!

STATS:
Weekly: 23.48
Monthly: 41.91
Yearly: 786.04

WORKOUTS:
Cardio (Morning) - 39 minutes
Cardio (Evening) - 57 minutes (Run Base Perimeter Day)

FOCUS!!!

*ONLY 18 DAYS UNTIL MY PT TEST MONTH*

244.8 lbs.

Well today is September 11th.  This morning we had a formation at the flag pole to remember the horrible events 11 years ago today.  That fateful morning I remember standing in the BX food court with my other brother Tim Libey watching the TV as the first plane struck the first tower and subsequently watching the 2nd tower get struck as so forth.  But the thing I'm most grateful for that day was my new wife was heading to the airport that morning to join me at Aviano.  I'm very thankful that she wasn't in the air when everything happened.  For everything that happened that day I can honestly say that I am proud to be an American fighting for OUR way of life.  Not many can say they've done what I've done and continue to do.  I don't consider myself a hero but I'm very grateful to be part of something bigger than myself and protect the freedoms of those I love.  Unlike 11 years ago, TODAY was a great day!  I'M PROUD TO BE AN AMERICAN!!

I also got to participate in the 9/11 memorial run/walk that took place all day today.  I ran for the last hour of the event and it's pretty awesome to see the American flag, along with the Korean flag side by side making the rounds, around the track.  Great event and greater people that made this happen today.

STATS:
Weekly: 13.67
Monthly: 32.09
Yearly: 776.22

TODAY'S WORKOUT:
Cardio (Afternoon) 65 minutes (9/11 memorial run)

IRON MEETS ROAD ROUTINE
(Week 1 - Sets: 1; Reps 20)Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Smith Machine Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine
*25 Bench Crunches between each exercise*
*10 Bench V-Ups between each exercise*
*25 Inclined Weighted Twists between last 4 exercises*
Cardio (Afternoon) - 35 minutes

(Weights - Mon, Tues, Thurs, Fri)
(Cardio - Mon - Sat) (Wed & Sat - Long run days)

FOCUS!!!

*ONLY 19 DAYS UNTIL MY PT TEST MONTH*

247.8 lbs.

Until further notice I will begin posting my weight in the post heading.  I need to pay better attention to my weight and what better way than to see if every time I'm about to post.  With my PT test more than likely less than a month away I need to really buckle down and see if I can drop into the 230's before I test next month.  I know I'll either test the 2nd or 4th Wednesday of October so at least I have a little foresight as to when it will happen.  I got in a good workout today and I don't see me going anywhere in the near future which is good.  I hope to gain a little stability before I have to test and I can better control what I put into my mouth here at home as apposed to on the road.  FOCUS!!!

STATS:
Weekly: 7.14
Monthly: 25.57
Yearly: 769.70

WORKOUTS:
Cardio (Morning) - 37 minutes

IRON MEETS ROAD ROUTINE
(Week 1 - Sets: 1; Reps 20)
Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Smith Machine Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine
*25 Bench Crunches between each exercise*
*10 Bench V-Ups between each exercise*
*25 Inclined Weighted Twists between last 3 exercises*
Cardio (Afternoon) - 35 minutes

(Weights - Mon, Tues, Thurs, Fri)
(Cardio - Mon - Sat) (Wed & Sat - Long run days)

FOCUS!!!

*ONLY 20 DAYS UNTIL MY PT TEST MONTH*

Weights hurt so good!!!

Well my 2nd day of weight training and I'm starting to feel the soreness.  It doesn't matter how light you go, when you start lifting again the soreness finds you no matter what.  I just need to work my way through it and I'll be fine.  I'm back in Daegu after a short over night trip to Gwangju.  Hopefully things will go a little smoother down there and they'll get that tank prepared to be cleaned.  It was a good day for working out.  I did what I planned to do and I need to hit it hard this month to prepare for my test next month.  My new slogan for this month: JUST PASS BABY!!

STATS:
Weekly: 14.43
Monthly: 14.43
Yearly: 756.58
No Weigh In

WORKOUTS:

Cardio (Morning) - 35 minutes

IRON MEETS ROAD ROUTINE
(Week 1 - Sets: 1; Reps 20)
Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Smith Machine Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine
*25 Bench Crunches between each exercise*
*10 Bench V-Ups between each exercise*
Cardio (Afternoon) - 35 minutes

(Weights - Mon, Tues, Thurs, Fri)
(Cardio - Mon - Sat) (Wed & Sat - Long run days)

JUST PASS BABY!!!

*ONLY 26 DAYS UNTIL MY PT TEST MONTH*

September Start Weight: 249 lbs.

Well after a week off because of a typhoon, tropical storm, & running ALL over Korea, I'm back at it again.  I was quite relieved that I only put back on 4 lbs.  Now the NEW goal is to hit the 230's before my PT test next month.  I'm cutting back on the running a little bit and throwing in some weight lifting this month.  I want to switch it up some what and keep my body guessing.  I'm looking forward to having a solid, hopefully fast month.

STATS:
Weekly: 6.94
Monthly: 6.94
Yearly: 751.07
Weight: 249 lbs. (-19 lbs)

WORKOUTS:
Cardio (Morning) - 35 minutes

IRON MEETS ROAD ROUTINE
(Week 1 - Sets: 1; Reps 20)
Leg Press Machine
Seated Calf Raises
Chest Press Machine
Hyper Extension
Smith Machine Vertical Raises
Lat Pulldown
Bicep Curl Machine
Tricep Pulldowns
Shoulder Press Machine
*25 Bench Crunches between each exercise*
*10 Bench V-Ups between each exercise*
Cardio (Afternoon) - 30 minutes

(Weights - Mon, Tues, Thurs, Fri)
(Cardio - Mon - Sat) (Wed & Sat - Long run days)

NO EXCUSES!!!

*ONLY 27 DAYS UNTIL MY PT TEST MONTH*