257.8 lbs (78 days until PT test)

Signed up for my PT test today (30 OCT @ 0700).  That means 78 more days to rehab my knee and get back to where I need to be to pass my PT test and hopefully get another 90%.  I'm always happy to just pass but I'm always shooting for the 90.  Arms are a little sore from yesterday's workout which is good.  I had another good workout today.  I'm trying to focus on form and really working the targeted muscle.  And that means less weight so I don't cheat myself out of a "quality" workout.  So far, so good.

STATS:

Daily: 5.34 mi
Weekly: 10.5 mi
Monthly: 32.25 mi
Yearly: 537.26 mi

 TODAY'S WORKOUT

(AM) - Jogging/walking (65 min)

(PM) - Weights (2 sets 10-12 reps, 1 set to failure)

- Bench Press

- Incline Flyes

- Seated DB Press

- DB Side Laterals

- Tricep Extensions

- Bench Dips

(PM) - Elliptical (30 min) Track (5 min cool down)

259.4

I am starting a new workout program this week (http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html).  I'm excited about it because I think it's more realistic and not super boring.  That's a huge thing for me when it comes to lifting weights is keeping motivated and interested in the program.  Fingers crossed that I will stick with it.  The knee is coming along fine.  I'm starting to run more and more every day and that makes me happy.  Until next time...

TODAY'S WORKOUT

(AM) - Jogging/walking (65 min)

(PM) - Weights (2 sets 10-12 reps, 1 set to failure)

- Bent over DB Row

- Underhand Pull Ups

- Standing BB Curl

- Alt. DB Curl

(PM) - Elliptical (30 min) Track (5 min cool down)

260.8 lbs

Decided to take the afternoon off to give my body a rest.  The knee is still feeling good for the moment.  Next week I will try and do a little more with it.  I also found a good weight program that I'm going to follow for the next 12 weeks.  Nothing overly strenuous but looks like a good program.  I guess we'll see.  Until next time...

STATS:

Daily: 4.53 mi
Weekly: 14.55 mi
Monthly: 16.68 mi
Yearly: 521.69 mi

 TODAY'S WORKOUT

(AM) - Jogging/walking (65 mins)

 

261.8 lbs

Another good day and hopefully another day closer to being able to run like before.  Just taking it one day at a time and being grateful that I can do what I'm doing right now.  It's the little triumphs that I'm focusing on.  Second day of lifting and I'm feeling it.  Supplementing with the elliptical really helps getting in more cardio that's very low impact on my knee.  The only thing now is to keep it up! 

JUST RUN!!!

 

STATS:

Daily: 4.89 mi
Weekly: 10.01 mi
Monthly: 12.15 mi
Yearly: 517.15 mi

 TODAY'S WORKOUT

(AM) - Jogging/walking (60 mins)

(PM) - Weights

            Elliptical (35 mins)

A little jogging

Today is the first day I've actually did a little running since I tweaked my knee a couple weeks ago.  It felt a little awkward because I'm still favoring that knee so much but I did 60 minutes on the track and jogged the straight-a-ways and walked the curves.  It's a start.  This afternoon I lifted and did the elliptical for 30 minutes.  I worked up a pretty good sweat on the elliptical and it wasn't too hard on my knee.  I will continue this routine until I'm back up and running like before.  I think I burned my 1000 calories today but I over ate at dinner.  I just LOVE tacos!  Better luck tomorrow.

 STATS:
Weekly: 5.2 mi
Monthly: 7.25 mi
Yearly: 512.26 mi

 

TODAY'S WORKOUT

(AM) - Jogging/walking (60 mins)

(PM) - Weights

            Elliptical (35 mins)

Week 2: Day 1

Very frustrating day work wise.  Glad it's over with.  Sometimes the Air Force pisses me off with their inability to keep records correctly.  Hopefully I can get everything taken care of.  It's bed time and time to forget about this day.

STATS: Weekly: 5.4 mi
Monthly: 52.12 mi

Yearly: 499.83 mi

 

TODAY'S WORKOUT

(AM) - Cross training (I didn't cross train, I ran) 

Week 1: Day 6

My "long" run is in the books along with my first week.  Tomorrow is a rest day which I'm looking forward to.  I am looking to improve with my running (quality miles not just going through the motions) along with my nutrition (quit eating crap calories!).  I've got a long way to go and October is right around the corner.  I need to get more focused and put in some good fitness weeks coming up.

JUST RUN! 

STATS:
Weekly: 23.98 mi

Monthly: 46.71 mi

Yearly: 494.43 mi

 

TODAY'S WORKOUT

(AM) - Long Run (6 mi) 

Week 1: Day 5

WEEK 1: DAY 5

I ran Wednesday but I didn't post for some reason.  I was supposed to do 3 miles yesterday but we had our long term storage delivered and we were running around all day yesterday so I didn't get a chance to run.  Today was supposed to be a rest day BUT I had to make up for yesterday.  So I was scheduled to make up the 3 and I did that and some (5.59 mi).  As long as I'm not skipping workouts I should be good to go.  Just need to be creative with scheduling my workouts sometimes.

STATS: 

Weekly: 17.86 mi

Monthly: 40.6 mi

Yearly: 488.31 mi

 

TODAY'S WORKOUT

(AM) - Run (3 mi) 

 

Speed Work Day

WEEK 1: DAY 2

A little sore from yesterday's weight session but nothing too horrible.  My first "speed" session was today and I didn't think it would be too bad ONLY doing 3 miles.  Boy was I wrong!  That was a long 3 miles.  Good thing tomorrow is a easy 3.  This afternoon was my first time on the row machine.  I'm trying to switch it up a little by trying different machines.  It wasn't too bad once I got the rhythm down.  Onward to day 3!

HAPPY RUNNING!

STATS: 

Weekly: 9.07 mi

Monthly: 31.81 mi

Yearly: 479.52 mi

WEEK 1

TODAY'S WORKOUT

"Speed Work Day"

(AM) - Sprints (3 mi) 

(AM) - Walk (30 min)

(PM) - Row Machine (30 min)

(PM) - Walk (30 min)

Week 1: Back at it

Week 1 of the Hal Higdon Novice marathon training program.  With a little of my own workouts in the afternoon.  I hope to really get my fitness engine running once again and lose this weight once again.  It was a good first day.  LET'S GO!!!

STATS:

Weekly: 2.06 mi

Monthly: 24.8 mi

Yearly: 472.51 mi

WEEK 1

TODAY'S WORKOUT

"Cross Training Day"

(AM) - Elliptical (30 min) 

(AM) - Stationary Bike (30 min)

(PM) - Weights

(PM) - Walk (30 min)

 

 

PT Count Down: 132 Days

Two weeks to go now!  It's getting closer and closer and I can't wait until it's over with.  Today's workouts were pretty good.  After my CrossFit session I tried to do my normal 30 minutes of cardio but the legs were mush after 100 squats.  So I walked most of the PM cardio which I am fine with.  Better than sitting on the couch doing nothing.  Everything is moving along fine here.  I just need it to stay that way and before I know it I'll be home.  I CAN'T WAIT!!!  (14 DAYS TO GO!!!)

STATS:

Weekly: 15.79 mi

Monthly: 62.46 mi

Yearly: 351.03 mi

TODAY'S WORKOUT

Cardio (AM) - 35 minutes (3.18 mi)

CrossFit (PM) - 2 laps (650m) + 20 squats & 20 crunches; 5 sets  26:49

Cardio (PM) - 37 minutes (2.37 mi)

PT Count Down: 133 Days

I haven't been able to work out as much as I would have liked the past little while.  Between moving, traveling to Osan to get the new guy, and various other things.  Well, let's just say I haven't been working out.  Everything is pretty much settled for this week minus a couple little things so I should be able to get in some good workouts this week.  We'll see how the week plays out.  (15 DAYS TO GO!!!)

STATS:

Weekly: 8.1 mi

Monthly: 54.81 mi

Yearly: 343.35 mi

TODAY'S WORKOUT

Cardio (AM) - 36 minutes (3.12 mi)

CrossFit (PM) - 2 laps (650m) + 5 Eight Count Bodybuilders (5 sets) 23:37

Cardio (PM) - 36 minutes (2.83 mi)

PT Count Down: 145 Days

I figure I'm going to keep this simple until I get to Nellis.  I figure if I run 6 days a week I should be good.  If I feel like I need to do something extra while I'm here I'll hit the gym or do some CrossFit.  That should make things more laid back for me and that's what I'm looking for.  It works for me as long as I get out every day and do something.  Until next time...  (27 DAYS TO GO!!!)

STATS:

Weekly: 11.95 mi

Monthly: 36.34 mi

Yearly: 324.89 mi

Weight: 258.4 lbs.

TODAY'S WORKOUT

Cardio (AM) - 35 minutes (3.25 mi)

Cardio (PM) - 35 minutes (2.59 mi)

PT Count Down: 146 Days

WOD: Long Run

Well I didn't get anything accomplished yesterday because I was under the weather so to speak.  I had a massive head ache all day which turned into a migraine after work.  So I came home, took some Motrin, and went to bed.  I planned on running this morning but I woke up around 2100 and didn't go back to sleep until 0100.  So I did a long run in the afternoon to make up for no mileage so far this week.  I feel 100% better today and back to my normal self.  Looking forward to the rest of the week and having it fly by.  Until next time...  (28 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thurs

Weights

Sat-

Run base perimeter

Sun-

30 min walk

STATS:

Weekly: 6.1 mi

Monthly: 30.49 mi

Yearly: 319.03 mi

Weight: 260.4 lbs.

TODAY'S WORKOUT

Cardio - 70 minutes (6.1 mi)

PT Count Down: 149 Days

WOD:  Long Run

Today I officially start my one month count down.  It will be good to be inside a month until I go home.  I'm really looking forward to that day.  It's been a very lazy Saturday.  I've ate like garbage but I didn't talk myself out of going for my base perimeter run.  So I guess that's something.  I'm ready to start another week, bring on Monday already!  Until next time...  (31 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thurs

Weights

Sat-

Run base perimeter

Sun-

30 min walk

STATS:

Weekly: 39.49 mi

Monthly: 24.39 mi

Yearly: 312.93 mi

TODAY'S WORKOUT

Cardio - 70 minutes (6.01 mi)

 

PT Count Down: 150 Days

WOD: (AM) Run / (PM) Run

Super duper close to talking myself out of running this afternoon.  After an internal debate, I got my fat, lazy butt off the couch and hit the track.  Only doing 35 minute sessions really helps with the motivation.  I think I would have thrown in the towel if I was still doing 60 minute sessions.  This works for me and I'll keep going with it.  Another week behind me and I'm looking forward to another weekend to hurry by.  Bring on next week already!!!  (32 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thrus

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 33.48 mi

Monthly: 18.37 mi

Yearly: 306.92 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.95 mi)

(PM) Cardio - 35 minutes ( 3.06 mi)

PT Count Down: 151 Days

WOD: (AM) Run / (PM) Run

Back from Gwangju hopefully for the last time.  I'm technically done traveling to the "long distance" COB's now.  Unless something really screws up.  I hope to have a quiet May and get out of here next month.  Putting together a pretty good week fitness wise.  I hope the scale agrees with that tomorrow morning.  Happy that Spring is trying to stay and I hope it does.  Until next time...  (33 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thrus

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 27.46 mi

Monthly: 12.36 mi

Yearly: 300.90 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (3.01 mi)

(PM) Cardio - 35 minutes ( 3.05 mi)

 

PT Count Down: 154 Days

WOD: (AM) Run / (PM) Run, CrossFit

Ok, I need these last few weeks to fly by.  So I'm going to buckle down and work out, work out, & work out.  I really think that will help me in a couple of ways.  First, it will make my time fly by.  Second, it will help me get some of this weight BACK off.  I have done a horrible job when it comes to my eating and I need to be better.  I should be a busy May.  Let's go!!!  (36 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(PM) Run (35 min.)

Mon & Friday

CrossFit WOD

Tues, Wed, & Thrus

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 8.8

Monthly: 102.15 mi

Yearly: 282.24 mi
Weight: 266.4 lbs.

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (3.1 mi)

(PM) Cardio - 36 minutes ( 3.02 mi)

(PM) CrossFit - 5 Eight Count Body Builders & run 1/2 mile (5 sets; 2.68 mi)

PT Count Down: 165 Days

WOD: (AM) Run / (PM) Run, Weights

I'm worn out today but it was some good work outs.  I've passed my two most challenging days for me (Tues & Thurs) because I really don't like lifting weights.  I think that only lifting two days a week is manageable for me.  Also doing two days of CrossFit really isn't bad either.  That leaves Wed & Sat. as strictly run days.  And Sunday is my leisurely walk day.  It seems like a good combination for me right now.  I will try to stick to this regimen for the rest of my time here.  Sounds like a manageable goal for me.  HEAD STRONG!!!  (49 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon, Wed, & Friday

CrossFit

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 23.02 mi

Monthly: 79.19 mi

Yearly: 259.28 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.76 mi)

(PM) Cardio - 35 minutes ( 3.11 mi)

(PM) Weights

-Leg Press Machine
-Seated Calf Raises
-Chest Press Machine
-Hyper Extension
-Barbell Vertical Raises
-Lat Pulldown
-Bicep Curl Machine
-Tricep Pulldowns
-Shoulder Press Machine

PT Count Down: 166 Days

WOD: (AM) Run / (PM) Run

(50 DAYS TO GO!!!)

WEEKLY PLAN

Mon-Fri

(AM) Run (35 min.)

(Build Ups) Push Ups & Sit Ups

(PM) Run (35 min.)

Mon & Fri

CrossFit WOD

Tues & Thurs

Weights

Sat-

(AM) Run base perimeter

Sun-

Rest Day (30 min walk)

STATS:

Weekly: 17.14 mi

Monthly: 73.31 mi

Yearly: 253.4 mi

TODAY'S WORKOUT

(AM) Cardio - 35 minutes (2.92 mi)

(PM) Cardio - 36 minutes ( 2.9 mi)