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.