2009

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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mongo
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Re: 2009

Post by mongo » Fri Jan 16, 2009 4:56 am

January 15th-
207.8- Now officially over 10 pounds in half a month. 7.8 more to go. I can tell the difference in clothing and in mobility.

Ran one mile.

mongo
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Re: 2009

Post by mongo » Sun Jan 18, 2009 5:55 am

January 16th
Spent the whole day walking around the Shot Show in Orlando. About 8 hours non stop walking.

mongo
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Re: 2009

Post by mongo » Sun Jan 18, 2009 5:55 am

January 17th

Bench 135x12, 155x10, 175x8, 185x4
Pull ups 10, 10, 10, 10

Triceps pull downs green belt from front stance. 5*x10

Curls 5 sets of 10 reps at 30lbs
Shoulder press 5 sets of 10 reps at 30lbs

chulgi 1-3

mongo
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Re: 2009

Post by mongo » Sun Jan 18, 2009 3:44 pm

January 18th

Run one mile

Chulgi 1-3

108 today- within normal fluctuation

Ran another mile at night.
Had a little too much at dinner tonight.

mongo
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Re: 2009

Post by mongo » Mon Jan 19, 2009 11:36 pm

January 19th-
Even with dinner last night still around 208. Need to drop 4 this week to stay on pace. We shall see.

Squat-ass to heals 135x12, 185x10, 205x8

Squat to 90- 225x6, 135x12

Situps 25lbs by 50x2

chulgi 1-3

mongo
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Re: 2009

Post by mongo » Wed Jan 21, 2009 3:11 am

January 20th-

207.6 this morning. A low for the cycle. Interestingly weighed the same thing when I got home from work. I know many people say you shouldn't weigh every day but I find that more frequent weighing helps me stay focused.

Ran one mile- cold as hell

Feel a bit of a cold coming on so I am upping the vitamin C and other imuno boosting stuff I have. Hoping to be under 206 in the AM. We shall see.

mongo
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Re: 2009

Post by mongo » Thu Jan 22, 2009 2:23 am

January 21st
207 even!
Bench 135x12, 155x10, 175x8, 185x5

Pullups 10, 10, 10, 10, 10
triceps pulldowns green band from front stance 5x10

Went and taught class

Came home:

Curls 5 sets of 10 reps at 30lbs
Shoulder press 5 sets of 10 reps at 30lbs

Palgay 1-4, 8

mongo
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Re: 2009

Post by mongo » Thu Jan 22, 2009 10:25 pm

January 22nd

207 again.

Sprints in the park- 9th day in a row of training day off tomorrow.

I will do a few quick kata tonight. I am beat.

mongo
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Re: 2009

Post by mongo » Fri Jan 23, 2009 6:31 pm

Day off

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Re: 2009

Post by mongo » Sun Jan 25, 2009 4:20 pm

January 24th
DAY OFF
Last edited by mongo on Sun Jan 25, 2009 4:21 pm, edited 1 time in total.

mongo
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Re: 2009

Post by mongo » Sun Jan 25, 2009 4:20 pm

January 25th
BW-204.8 Sweet!

Squats ass to heals 135x12, 185x10, 205x8
to 90 225x6, 135x12

Squats 2x50 with 25lb plate

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Re: 2009

Post by mongo » Tue Jan 27, 2009 4:09 am

January 26th

Got called in early and worked a 12+ hour shift

Got home and jogged a mile in the neighborhood.

mongo
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Re: 2009

Post by mongo » Thu Jan 29, 2009 4:03 am

January 27th

Sprints in the park x10

Worked specifically on KDK

January 28th

Teach TKD

Run one mile

lots o kata

mongo
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Re: 2009

Post by mongo » Mon Feb 02, 2009 3:48 am

January 29th

Run one mile

January 30th

day off

January 31st

Black belt training session- Endurance was much better than last time but power suffered. Will have to adress in this months training.

Febary 1st day off

mongo
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Re: 2009

Post by mongo » Tue Feb 03, 2009 3:13 am

February 2nd
Bench 135x12, 155x10, 175x3F 155x8, 135x10

Pull ups bodyweight x 10, 10, 10, 10,

Triceps pull down green band front stance- 10x5

Biceps 5x10x30lbs
Standing shoulder press 5x10x30lbs

Chulgi 1-3

mongo
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Re: 2009

Post by mongo » Thu Feb 05, 2009 4:52 pm

February 3rd
203.8

Sprints in the park x10

February 4th
Teach TKD

Squats- ass to heals 135x12, 185x10,
to 90 degrees 205x10, 225x6

Sit ups alternating with stomach vacuums- 40 Sit ups 20vacuums 2 sets

Lost a lot of fat- need to tighten up the rest of the tissue around the organs.

KDK, New Koreo, Heian godan, PG 4,5,7 and a few others.

mongo
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Re: 2009

Post by mongo » Thu Feb 12, 2009 4:17 am

Been doing my log just haven't gotten it posted here:

February 4th
Teach TKD

Squats- ass to heals 135x12, 185x10,
to 90 degrees 205x10, 225x6

Sit ups alternating with stomach vacuums- 40 Sit ups 20vacuums 2 sets

Lost a lot of fat- need to tighten up the rest of the tissue around the organs.

KDK, New Koreo, Heian godan, PG 4,5,7 and a few others.

February 5th

Sprints in the park- x10

Realized I have been consuming way less calcium than necessary. Changes in diet to correct issue. Tired ate a little extra we shall see if that clears it up.

February 6th-

Day off

February 7th- 205- ate a bit too much junk the past 2 days. Back to the strict I guess.

Bench 135x12, 155x10, 165x8, 175x3 Reached a sticking point here. Time to change something up.

Pull ups bodyweight x 10, 10, 10, 10, 10

Triceps pull down green band front stance- 10x5

Biceps 5x10x30lbs
Standing shoulder press 5x10x30lbs

chulgi 1-3

February 8th
Run one mile.







February 9th
BW 207 ate too damn much time to go back to being completely strict.

Stiff today
Squat 135x10, 185x10, 205x10, 225x10, 135x10

Situps 40*2 stomach vacuum 2x20

February 10th

Bench 135x12, 155x10, 175x9, 185x5, 135x10

Pull ups bodyweight x 10, 10, 10, 10, 10

Triceps pull down green band front stance- 5x10

Biceps 5x10x30lbs
Standing shoulder press 5x10x30lbs

Chulgi 1-3

Run one mile


February 11th

203.8 back down to where I was. Amazing what you can do in a week.

teach TKD plus one mile run

mongo
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Re: 2009

Post by mongo » Fri Feb 13, 2009 4:04 am

Didnt get home from work today till after 10pm.... time for a day off.

mongo
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Re: 2009

Post by mongo » Tue Feb 17, 2009 2:46 am

February 13th

Valentines day stuff

February 14th

Squats ass to heal- 135x12, 155x10,
squats to 90- 175x 10, 225x12

Sit ups alternating with stomach vacuums- 40 Sit ups 20vacuums 2 sets




February 15th

Bench 135x12, 155x10, 175x5, 185x4, 135x12
Bench felt a bit week on the last sets

Pullups 5x10
These are getting easier


Triceps pull down green band front stance- 5x10

Biceps 5x10x30lbs
Standing shoulder press 5x10x30lbs

Run one mile
Chulgi 1-3

Febuary 16th

Sprints in the park x10

Basai dai, Heain godan, old koreo

mongo
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Re: 2009

Post by mongo » Tue Mar 03, 2009 1:04 am

February 14th

Squats ass to heal- 135x12, 155x10,
squats to 90- 175x 10, 225x12

Sit ups alternating with stomach vacuums- 40 Sit ups 20vacuums 2 sets




February 15th

Bench 135x12, 155x10, 175x5, 185x4, 135x12
Bench felt a bit week on the last sets

Pullups 5x10
These are getting easier


Triceps pull down green band front stance- 5x10

Biceps 5x10x30lbs
Standing shoulder press 5x10x30lbs

Run one mile
Chulgi 1-3

February 16th

Sprints in the park x10

Basai dai, Heain godan, old koreo


February 17th
Time to switch it up and focus on the back half.

SLDL 135x10, 185x10, 205x 10, 225x10, 205x10

Felt pretty good.... could lift more but I havent done these in a while... Probably did about 60% of 1rm

Sit ups alternating with stomach vacuums- 40 Sit ups 20vacuums 2 sets

Chair Kicking drills 1min each side- center/roundhouse.

February 18th
Teach TKD-
PG 1-8, Basai dai, chipsu,

February 19th

Sprints in the park x10







February 20th

Bench 135x12, 155x10, 175x8, 195x2, 155x10

Pullups 5x10
These are getting easier


Triceps pull down green band front stance- 5x10

Biceps 5x10x30lbs
Standing shoulder press 5x10x30lbs

February 21st

One mile run

February 22nd

Long walk with wife. Didnt get home till 10:30

February 23rd
BW 207
Squats- 135x12, 185x10, 205x8, 235x6, 185x12

Getting stronger again. More tonight.

Ran 1 mile tonight and did Chulgi 1-3

February 24th-
BW after dinner 205.

Bench 135x12, 155x10, 175x8, 195x2DROP155x2 135x12


Pullups 5x10

Biceps 5x10x30lbs
Standing shoulder press 3x10x30lbs

I am laying off the shoulders a bit this week. I have a long training session this saturday.

February 25th-
TKD
Run one mile

February 26th
Sprints in the park x10

February 27th – off

Feb 28th -off

mongo
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Re: 2009

Post by mongo » Wed Mar 18, 2009 1:25 am

March 1st-off

March 2nd- The journey starts again- last month I did a decent job of adding a bit more strength and maintaining my weight.... sadly I only dropped down to 202.8 at the lowest last month. This means that I am back to the chicken and vegetables bit for at least 2 weeks or until I am at 195. This should give me the cushion that when I go back to maintaining weight I should stay under the 200 mark. I cant wait to be done with this weight loss shit. Took 3 days off with a bit more liberal eating to prep the body for further abuse. Has anyone seem my cheeseburger?






March 2nd

Bench 135x12, 155x10, 175x8, 185x3, 155x10

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band

curls 5x10x30lbs
Sholder press 5x10x30lbs

Chulgi 1-3

March 3rd - 203.6

Waist- 34.3
Biceps-15.4
Thy- 26
calf-18.5
forearm-12.6


March 3rd lifting-

Squat 135x12, 185x10, 195x8, 225x6, 135x10

Good mornings 95x10x2

March 4th
TKD
1 mile run





March 5th
Bench 135x12, 155x10, 175x8, 185x6, 135x12

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band

curls 5x10x30lbs
Sholder press 5x10x30lbs

March 6th

Run one mile

March 7th
day off

March 8th
squat 135x12, 185x10, 205x , 225x6, 135x12

Chulgi 1-3

March 9th
201.6!

Bench 135x12, 155x10, 175x8, 185x4, 135x12

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band

curls 5x10x30lbs
Sholder press 5x10x30lbs

2 sets on the heavy bag

March 10th
Run 2.5 miles with wife

March 11th
TKD plus one mile run
instup pushups 5x10

March 12th
Squat 135x12, 185x10, 205x8, 235x6, 185x12
Good mornings 2x10x 95lbs

Situps 2x50

chulgi 1-3

March 13th
off

March 14th wood show

March 15th

AM workout
Bench 90x10, 135x12, 155x10, 175x8, 185x2, 155x10

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band

curls 5x10x30lbs
Sholder press 5x10x30lbs

March 16th
135x12, 185x10, 205x8, 235x6, 185x 12 (progress is coming)
Good mornings 2x10x95
Run one mile

March 17th
200.2lbs one shit aware from below 200.

Sprints in the park 10x

mongo
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Re: 2009

Post by mongo » Tue Mar 24, 2009 9:41 pm

March 18th- A day of victory!!!
BW 199 even

So here we are the first time since 2000 that I am under 200lbs. I will finish out the week on my current diet and then switch to a maintenance calorie level while I reset my bodies natural weight for a month or so. Next focus is on slowly gaining back some of my strength. I will have to think on the best method for doing so with the minimal risk of injury.


Bench 135x12, 155x10, 175x8, 185x5, 155x12

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band

curls 5x10x30lbs
Sholder press 5x10x30lbs

Teach TKD

mongo
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Posts: 188
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Re: 2009

Post by mongo » Tue Mar 24, 2009 9:42 pm

March 19th off

March 20th off

March 21st

Squat session

March 22nd
Run one mile

March 23rd
Bench 135x12, 155x10, 175x4, 155x
Right arm feels unusually weak today.

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band
I think I have narrowed down the weakness to the wrist... did I sleep on it funny?


curls 5x10x25lbs
Sholder press 5x10x25lbs

mongo
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Re: 2009

Post by mongo » Wed Mar 25, 2009 2:11 am

March 24th

Run 1 mile
2 rounds on the heavy bag.

mongo
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Re: 2009

Post by mongo » Wed Apr 01, 2009 1:53 am

Mach 25th
Short nights sleep
TKD

March 26th bw 199
135x12, 185x10, 215x8, 235x6, 135x 12
Good mornings 2x10x95

March 27th

Run 2 miles

March 28th
Off

March 29th

Off





March 30th
Wrist still a bit fubar.

Bench 135x12, 155x10, 175x8, 185x5, 135x10

Pullups 5x10x30lbs
tricept pulldowns- 5x10xgreen band

curls 5x10x30lbs
Sholder press 5x10x30lbs

Chulgi 1-3

March 31st

Run 1 mile

6 sets of 100 hand strikes on the heavy bag.

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