[GunsforGuevara]

Saturday

Gym

Back Squats
barx10
60kgx5
80kgx5
80kgx5
100kgx3
100kgx3

Front Squats
60kgx3
60kgx3
60kgx3
60kgx3
60kgx3

Stiff Legged Deadlifts
60kgx8
60kgx8
60kgx8

Leg Curls
60kgx8
60kgx8
60kgx8

Calf Raises
50kgx10
50kgx10
50kgx10

Stationary Bike for 20mins

[GunsforGuevara]

Sunday
I went to a sauna and decided to put in an extra workout. The gym (above the sauna) had very little proper equipment, mostly machines. It felt nice being able to do the push workout when my body isn't already beat up.

Gym

Cardio
Treadmill 10min, warmup.

Standing Overhead Press
40kgx5
50kgx5
50kgx5
50kgx5
50kgx5

Bench Press
Had to use a smith machine as there was no regular bench press at this gym. The smith machine was counter weighted so I don't know how accurate these would be on a real bench press.
60kgx5
80kgx5
90kgx4
110kgx1 Failed on the second and had to do the roll of shame.
95kgx5

Floor Press
Dumbbells
18kgx8
25kgx8
25kgx8
25kgx8

Lying Tricep Extension
30kgx6
30kgx6
30kgx6

Abs
Sit ups and Side Bends x10x3



Monday
Didn't get much sleep the night before so I ended up having one rough workout.

Boxing

-30min treadmill, 2.41km today.
-Stretching
-Knee-ups(x30 per leg) - Step-ups(2min) x1.
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 150 times x 1 set.
-Punching bag, 100 times x 10 sets.
-Abs circuit.

[GunsforGuevara]

Tuesday

Boxing

-30min treadmill, 2.39km.
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 150 times x 1 set.
-Knee-ups(x30 per leg) x 3.
-Punching bag, 100 times x 10 sets.
-Abs circuit.


Friday

Boxing

-30min treadmill, 2.51km. Was able to jog 4mins straight for the the first time, twice.
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 150 times x 1 set.
-Punching bag, 70 times x 11 sets.
-Abs circuit.

Gym

Standing Overhead Press
50kgx3
50kgx3

Push Press
50kgx5
50kgx5
50kgx5

Bench Press
60kgx5
80kgx3
80kgx3
80kgx3
90kgx3

YTWLL x2

[GunsforGuevara]

Saturday

Gym

Back Squat
Barx10x2
60kgx3
70kgx3
90kgx3
100kgx3
100kgx3
100kgx3

Front Squat
60kgx3
65kgx3
70kgx3 Genie Grip
75kgx0 Bar rolled down my left shoulder halfway down the squat.60kgx3
60kgx3
60kgx3

Stiff Legged Deadlift
60kgx8
65kgx8
70kgx8

Back Extensions
10x3

Leg Curl
60kgx8x3

Calf Raise
60kgx8x3

[GunsforGuevara]

Monday

Boxing
My left shoulder has started bugging me during the workout. Had the same problem when I started swimming a lot last year. I got some time later this week, so I'll go see the doc.

-30min treadmill. Was able to jog for 12mins total (2min,2min,4min,3min,1min) throughout the thirty minutes. My ultimate goal is to jog for the full thirty. The short term goal is to hit the 5min mark, then 7, 9, 10... till I make it to thirty.
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 150 times x 1 set.
-Punching bag, 100 times x 10 sets.
-Abs circuit. Was the dumbass here and forgot about it. I'll make it up tomorrow.

[GunsforGuevara]

Tuesday

Swimming

Front Crawl, 1km.
Felt good to be back swimming.

Boxing

-30min treadmill, 2.5km. Jogged for 15mins (4min, 4min, 4min, 3min)
-Jab/Cross, 150 times x 1 set.
-1,2,1,2, 150 times x 1 set.
I cut the day short because my shoulder was killing me. I'm gonna see the doc tomorrow.

[GunsforGuevara]

I went to the doctors today and was told that I had tendinitis in my shoulder. Damn. He gave me a shot in the arm and sent me the physical therapy room (I think that's where I was). They put hot compresses on my shoulder and put some ultra sound (I think, weird vibrating machine) on my shoulder for 20 minutes. After, I was told not to exercise for the rest of week and take some pills. I asked if I can go back to weightlifting/boxing/swimming next week after the pain goes away and the doc just started at me. I don't think he understood me so I tried to rephrase what I said. But he got fed up with me and showed me the door. Now, my Korean isn't that good and his only English is medical English. So the whole trip made for one frustrating visit.

I'm gonna assume I can go back to doing these activities once the pain goes away. Maybe next week or the week after... I don't know. I'm gonna play it by ear and look up some more info on tendinitis and recovery.

[GunsforGuevara]

Saturday


Gym
Nothing special. Did whatever I could with out using my arm, as per doctor's order.

Leg Press, Leg Curl, Bodyweight squats, Hyperextentions, Staitionairy bike.

[GunsforGuevara]

Went to the doctors to get a check up on my left shoulder. This time I had all my questions written down in Korean. That made everything so much easier.

To summarize:
This week, I have to do rehab at the clinic. Which consist of heat pads, and ultra-sound treatment. I'm allowed to jog, but no lifting, boxing or swimming.

Hopefully next week, I'll be allowed to swim, and lift light weights. If so, I plan on doing the Diesel Crew Shoulder Rehab Protocol . I might also be ok'd to go boxing (though using my right arm only) next week. We'll see what the doc says about that next check up.

[GunsforGuevara]

I figure I'll still keep track of all exercises. What little I'm doing now. Since my diet is going to be even more important, I'm gonna include that as well for the next while. And in all honesty, I've been eating like shit this past week.

My supplements consist of a multi-vitamin, fish oil and ZMA.


Sunday

Cardio
5km, approx. 1 hour. Walking and jogging. First time going on the walk trail near my apartment to jog. I used to bike up and down it but it just gets to busy and frustrating.

Diet
I ate about 3500 calories of junk food.



Monday

Rehab
Heat pads, ultra sound treatment. approximately 40mins

Diet
2879 Calories, 184g fat, 230g carbs, 85g protein.

Breakfast
-Ham sandwich
-Mixed nuts, small packet

Snack
-TWIX Cookie Bars

Lunch
-Ramyeon

Snack
-Beef jerky

Dinner
-Egg salad sandwich
-Ham sandwich
-Potato chips



Tuesday
Busy at work, missed rehab.

Cardio
5km, approx. 50 minutes. I find doing cardio after dinner easier, in that. I can skip the pre-workout snack (needed to boost my insulin levels to safe level before exercising).

Diet
Better than Monday but still have a ways to go before getting it back to how I used to eat.
2523 calories, 116 fat, 199 carbs, 173 protein.

Breakfast
-Omelet (1 whole egg, three egg whites, 1/2 cup of onions, 1/2 cup of green, red, yellow peppers, 1/4 cup of mushrooms)
-1/2 tomato (sliced)
-2 slices of white bread

Snack
-Mixed nuts, small packet

Lunch
-Ham sandwich
-Beef jerky

Snack
- Dark Chocolate

Dinner
- 2 Beef steak patties
-1/2 tomato (sliced)
-4 slices of white bread

PWO Drink
-Optimum Nutrition (Egg Protein)
- 2 cups of Milk (lactose free)

*Things I need to change in my diet. Eat less bread (maybe swap it for tomatoes), Eat more vegetables, cook lunch instead of buying it from the convenience store, stop having junk food for snacks and start following John Berardi's seven habits again.



Wednesday


Rehab
Heat and ultrasound treatment on shoulder, 40 minutes.

Cardio
5km, 1 hour, Jogging/walking. I had to stop a couple of times as my right foot was cramping a lot.

Diet
2678 Calories, 88g fat, 249gg carbs, 235 protein.

Breakfast
-Omelet (1 whole egg, three egg whites, 1/2 cup of onions, 1/2 cup of green, red, yellow peppers, 1/4 cup of mushrooms)
-1/2 tomato (sliced)
-2 slices of bread (one white/brown)

Snack
-Baked Potato

Lunch
- 2 Chicken breasts spiced and filled with spinach
- 1 Sliced tomato
- 1 Can of asparagus (real asparagus is difficult to come across in Korea, not sure why.)

Snack
- Dark Chocolate

Dinner
-Meat dumplings
-Kimchi Jiggae (Stew made with kimchi, cabbage, red pepper, green onions, tofu, green peppers and slices of beef)
-3/4 Cup of rice

PWO Drink
-Optimum Nutrition (Egg Protein)
- 1 cup of Milk (lactose free)


Thursday

Cardio
5km, 1 hour, Jogging/walking. I had to hobble the last few hundred meters because my right leg cramped up bad.

Diet
2588 Calories, 92g fat, 203g carbs, 248g protein.

Breakfast
-Omelet (1 whole egg, three egg whites, 1/2 cup of onions, 1/2 cup of green, red, yellow peppers, 1/4 cup of mushrooms)
-1/2 tomato (sliced)
-2 slices of wheat bread

Snack
-Baked Potato

Lunch
- 2 Chicken breasts spiced and filled with spinach
- 1 Sliced tomato

Snack
- Small packet of mixed nuts

Dinner
-2 Beef Steak sandwiches with tomatoes, green peppers and onions on wheat bread.

PWO Drink
-Optimum Nutrition (Egg Protein)
- 1/4 cup of Milk (lactose free) ran out of milk.