New term

I am not doing a good job posting. I am sorry. I really like the bullet point format from the last post so I think I am going to use it again.

Fitness

• My Fitbit arrived. It is really awesome, I like getting status updates but I wish it could see my weightlifting more accurately. I think it will help more when I start running again.
• Made new PR in bench squat OHP and deadlifts
• None of my clothes fit anymore :(

Work

• New term started
• My schedule is bad but I have great students
• My new teaching license arrived, I will start job hunting. 

Will finish Korean later. 

미안해요. 저는 진짜 바빴어요 그래서 내 블로그를 업데이트하지 않았어요. 글 머리 기호를 좋아요.

운동

• 내 fitbit와 도착했어요. 그 대박있어요. 하지만 역도를 모니터링 안하요 (doesn't track weightlifting). 나는 실행을 시작할 하면 fitbit는 저를 도움
• 
  
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November

This blog will be more spacey then normal.

This week:

• I started my next cycle of 5/3/1.
• Saw Interstellar at my towns new Imax theater.
• Got some more Xmas shopping done
• Got paid ^-^

In the upcoming week:

• Lindsey has an interview, 화이팅!
• Going to see a Korean musical called "Music Show Wedding (뮤직쇼 웨딩)"

Workout update: I've began running again. Running is really taking a toll on my lower back. I need to read up on that. I also need to start buying some winter running gear, I would like to buy some tights and a long sleeve under armour compression shirt. All of my lifts are still going up. I have a bit of tightness in my IT bands and my shoulder. Im going to keep foam rolling those out.

이번 주 :

• 저 는 다음  운동 계획을 시작했어요
• 우리 동네의 새 Imax 영화관에 저는 인터스텔라를 보었어요
• 저는 크리스마스 쇼핑을 했어요

다음 주:

• 윤미는 면접이 있어요, 화이팅!
• 저는 다음 주말에 "뮤직쇼 웨딩"을 볼거예요

운동:
저는 달리기를 다시 시작했어요.. 달리기를 하면 허리가 아파요. 허리 아픈 걸 고치기 위해 공부를 좀 해야겠어요. 또 나는 겨울에 입을 트레이닝복도 사야 해요. 바지하고 긴소매의 언더아머를 사고 싶어요. 언더아머를 좋아요. 내 장경인대와 어깨가 조금 땅겨요. 그레서 근막이완용 폼롤러를 할 거예요.

No tricks or treats

My workouts are going really well these days.  To the left I have linked a video of myself doing a double OHP with 67kg (about 150 lbs). Just getting ready for Christmas season trying to figure out all the things I want to buy others. I was also thinking about buying a fitbit charge or a microsoft band I am not sure which one I would like to purchase yet. I am leaning towards the charge because it looks comfortable but I do love the features of the band and it is just so geeky.

I did my first round of shopping for my niece and bought her a Korean stuffed animal from the show Pororo that she can add to her collection. I also got her a lovely book called "The Book With No Pictures"

I just finished my last month of 5/3/1 with excellent results. I'll post my workout pattern for next month below. I have to start running again I haven't done it much since my last cold. I have also decided to start translating my posts into Korean as practice. I will post a WIP version first and update it when it gets corrected.

WIP
최근에 저는 운동을 열심히 했어요. 왼쪽에 저의 오버헤드 프레스 비디오를 올려뒀습니다 67kg x 2회. (67kg는 150파운드와 같아요). 최근에 저는 크리스마스일에 준비했어요. 생각또 무엇을 사거싶어요.그리고 운동량 측정를 사고싶어요.  저는 Fitbit charge와 Microsoft band 중에 무엇을 살지 고민하고 있습니다. 핏비트는 마이크로소프트 밴드 보다 좋아요. 차지보고 편안한더.

저는 1차 쇼핑해었어요. 제 조카의 뽀로로인형 하고 책을 샀어요.

치금 5/3/1 10월 계획을 끝냈어요. 아래로 11월 계획을 쓸거예요. 지난주에 아픈었서 안달리었어요.

Week One x5	Percent	Bench	Squat	Deadlift	OHP
WarmUp 1 x5	40%	50	70	80	35
Warmup 2 x5	50%	60	85	90	40
Warmup 3 x3	60%	70	100	105	45
Set 1 x5	65%	75	105	115	50
Set 2 x5	75%	85	120	130	55
Set 3 x5	85%	95	130	140	60
Week two x3	Percent	Bench	Squat	Deadlift	OHP
Warmup 1 x5	40%	50	70	80	35
Warmup 2 x5	50%	60	85	90	40
Warmup 3 x3	60%	70	100	105	45
Set 1 x3	70%	80	110	120	50
Set 2 x3	80%	90	125	135	55
Set 3 x3+	90%	102.5	135	150	62.5
Week 3 5/3/1	Percent	Bench	Squat	Deadlift	OHP
Warmup 1 x5	40%	50	70	80	35
Warmup 2 x5	50%	60	85	90	40
Warmup 3 x3	60%	70	100	105	45
Set 1 x5	75%	85	120	130	55
Set 2 x3	85%	95	130	140	60
Set 3 x1+	95%	107.5	145	155	65
Recovery Week	Percent	Bench	Squat	Deadlift	OHP
x5	40%	50	70	80	35
x5	50%	60	85	90	40
x5	60%	70	100	105	45
x5	40%	50	70	80	35
x5	50%	60	85	90	40
x5	60%	70	100	105	45

Its been a while.

Wow have I been busy. It feels like non stop action these days. So I will give you a quick summary of the past few weeks.

1. Yun mi is studying for her national exam. This means we can't meet that often and when we can she is often exhausted. I feel very sorry for her, but I know that she is working very hard for her/our future. And I am very proud of her.

2. I had a long lasting cold which really hindered my running. I actually haven't run in about two weeks. Winter is also starting to come which means I need to buy better out door running clothes soon. Ill have to research that in the upcoming week. On the other hand I did get to go to the LOL world championship and meet pro players like Sneaky and Hai. And I got to see Maximum the Hormone Concert.

3.Weight lifting has gone really well. My numbers are all going up and up. I am really enjoying my modified 5/3/1. Since I won't be updating as often ill just link to my google doc if you want to check out my progress.

My workout diary.

4. I have recently started to study Korean again. I have been really studying hard but I still feel only minor growth in my abilities.  I am doing around 250 anki cards a day plus studying and even watching some Korean tv. I have mostly been watching  내 여자친구는 구미호 (My girlfriend is a 9 tailed fox). I have found an interesting way to use it to study which I will upload here if I ever get time to show how.

5. I had an interview for a new job. While I won't find out if I passed the interview until winter I feel pretty confident with my interview. I am though a bit disappointed  with the position after going through the interview. At first I figured it would be a year as an intern then transfer to a teacher but it looks like the odds of that are low. So now I have to decide if I want to do the intern for the experience and training even if the likelihood of it turning into a job their is low. I am going to have to have a serious talk with some of my close friends and Yun mi. Which sucks because its such an awesome school and I'd be willing to do an internship for two years if I knew it would develop into something.

Almost forgot I had a blog

This weekend was lovely. Went and had a massage at Healing Hands in Itaewon. I also got to spend some time with my Lindsey overall very relaxing weekend. I also got to eat some pulled pork at Linus BBQ

But I also seemed to have banged up my Ankle running this weekend. Ill see how it feels after doing my dead lifts tonight.

Weekend

Saturday: Met Lindsey went out for lunch but we both fell ill so we went home and watched "Edge of Tomorrow". I found it to be a fantastic movie with great direction and a well done plot. She then cooked us some home made Juk. A type of rice poridge used in Korea for sick people. It was very lovely.

Sunday was spent with Lindsey in the morning followed by DND and video games. I also cooked some Dr. Pepper pulled pork for my friends. Also TSM came in second in there brackets which means they will get to play in the world championship here in Korea.

Today's work out is mostly recovery work light weights and kind of dull. I am going to try to run and bike a few km tonight. Also my headphones that I ordered off of Amazon came today, and my supplements (creatine, cookies and cream protein, honey, and multi vitamin) came from I-herb.

I'm going to try to make honey garlic chicken tonight.

Work Work

Busy busy.

Life: 1000+ days with girlfriend! Achievement unlocked <3
Archeage: Trying to work on my alchemy. Made 600 healing potions last night.
Lifting: PR week is over

Squat 3@130kg
DL 3@150kg
Bench 2@100kg
OHP 3@60

Food:
Preworkout
Strawberry Overnight Oatmeal
Salsa Chicken Burrito
Greek Yogurt
???

Currently trying to think of a date idea for saturday and enjoying the LOL world championship. Oh and watching UFC fight night Japan on TV.


I missed yesterdays blog but it was mostly hitting max PRs

Food:
Slice of Cake
Jelly Burrito
Greek Yogurt
Subway 6inch Bacon
Gob Chang

The league of legends world championship started. Cheered on my favorite team TSM, but once again they choked against a big international team. One more shot boys.

The hammer slams down.

Man I need to sleep better. I am waking up feeling like I was drunk the night before. Note to self go to bed earlier. On the other hand, got shit done today, and made delicious slow cooked salsa chicken last night Found it here. I also used the left over "broth" to make a black bean soup for tonight.

Food Diary:
C4 Preworkout 2 scoops

Strawberry Overnight Oats in Milk

Salsa Chicken Burritos

Salsa Bean Soup

Yogurt Drink

Workout Diary:

Squats 5/3/1  8 at 115

Bench 5/3/1  6 at 95

Dumbell Lunges Gymx4 15kg

Speed skater squats 2X8 15kg

Legpress Hold and go 80kg 3X12

Close Grip bench 3X10 50kg

Press Machine 3X8 80kg

Front Squat form practice 3X5 35kg

Defranco 3/6/12 Switch out 1.5 Curls with straight bar curls.

Foam Rolling. 

Going to be a fun week.

Video Gaming: Started a semi unofficial guild with a coworker called Taxes Due. We basically role play as  the IRS and collect taxes on secret/illegal farms. Still trying to find out a decent build. Currently trying a fighter/rouge/witch combo. The idea is to pop out of stealth drop dps and cc and kill a target and run. Will see how it works.


Study Goals:

I have decided that my goal is to be able to have a decent conversation with Lindsey's family.

Mondays

I had a terrific weekend. Went to a wedding with the girlfriend, put together her bike.
I also played a new (well in the west) MMO called Archeage. It is the most addicting game I have played in a while and I normally hate MMOs.
Anyways, today my work was cut a little short due to a meeting at work that I had to present. But here it is:






OHP: 25kgX5, 30kgX5, 35kgX3, 45kgX5, 50kgX5, 55kgX6, 40kg 3X10  = 2385 kg
Deadlift: 65kgX5, 80kgX5, 100kgX3, 115kgX3, 130kgX3, 150X2   = 2060kg
Dips: Bodyweight +10kg 3X10
Chin-ups 3X10
Face pulls 15kg 4*10

My deadlift was a bit too high on base weight so I am going to take my estimate down, So I can work up to a better number if I don't succeed on Thursday. Tomorrow I have to coach a coworker through ICF and get my Bench, and Squats done along with Bi-tri circuit.

Tonight I am going to go run a mile or two and then plank followed by a night a gaming. My slow cooker came tonight and I am excited about making some pulled pork or chicken.


:D

Time for Mass

Brodin be praised! The iron church has opened its gates and I have returned. Man I missed lifting and I made up for it today.

Today's work out

OHP Wendler 5/3/1 Last rep 50kg 7 times
Bench 5/3/1 Last set 85kg 9 times
Squat 100kg 11 times

Followed by
Tri extensions 3x12 25kg
Leg Press 3X8(1.5) 70kg
Dips 3X8 +5kg



After that I went to the park and Biked a hard paced 3k followed by a mid paced 3k run followed by a light 2k biking.

Chuseok

I recently celebrated Chuseok(추석) with my friends. Chuesok is best described as Korean thanksgiving. Its a traditional holiday where most Korean's go visit their family and have a large meal together. Instead we just grilled some meat and drank delicious beer and rode around on 4 wheelers and went swimming.

Chuseok Feast

This would be great but when I returned I found my gym was closed for this whole week. How is a brociple supposed to get his reps in when the church is closed? Well I have been working on some basic body weight fitness and doing conditioning this week instead. Just pull ups and dips (planks and lsits at home) with bike riding and runs.  I hope the gym opens soon. 

Intro

First of all, I wanted to create this blog to help motivate myself on my fitness journey. Throughout my life I have been a relatively fit guy. I started playing sports at a very young age with tee-ball and soccer and then later picked up the two sports I loved, football, and wrestling. I did these for most of my life until I made a horrendous decision in Uni, I quit. I just had a lot going on my shoulders and just wanted to try being "normal". I slowly put on weight and loss muscle.

Then I moved to my current home of South Korea and had a very bad period shortly after arriving. I fell into a terrible depression, ate like a madman, drank like a whale, and was very unproductive.

A little bit after that I met my current girlfriend. Shes a wonderful person who helped me get by so much. I stopped drinking as much, and I have matured and became a much better person. Over the last 2 years I have been trying to get back into shape. I started with JiuJitsu classes which were fun for a while but a few people made me feel uncomfortable at the gym. Then I tried Muay Thai but my work schedule more or less crushed that out.

But this past winter a good friend of mine Joseph and I started talking about lifting. We made a weightlifting club at our work. We started with WS4SB but quickly moved into Starting Strength. We both progressed wonderfully and moved onto Ice cream fitness. It went awesome but then Joe went home, and my gym also had to remodel.

I was left without a lifting buddy and without a gym so I tried to give boxing a try for a while but my work schedule and a trip to America sapped my motivation. About a month ago I went back to the gym and am currently trying to get back into peak shape.



My current workout isn't following a plan (I will probably switch when I start to stall). But it currently looks like this:

M/W/F Push

Bench 5x5 Linear Progression
OHP 3x5 Linear Progression
Push press negatives 1x5
Squat 3x5 Linear
Dumbell Lunge across the gym and back
Tri extension 3x12
Dips weighted 3x8


T/Th/Sat Pull
Bent over row 5x5
Deadlift 1x3 (lots of warmups)
Pull down 3x8
Dumbell row 3x8
Facepull 3x12
Defranco 3-6-12

I also try to run a mile for time twice a week.