[DaeguDave]

Thursday: 25 min evening cardio
Today: 61 min afternoon cardio

Once I make it to the first peak of the mountain it starts to look like a cross-country trail, with ups and downs in a heavily forested areas, except I'm 2,000 feet above the city and I occasionally run across centuries-old Buddhist burial tombs. An hour up there with less oxygen and noise does give me that same sense of euphoria a 6-mile run would give me back in my competitive running days.

[DaeguDave]

Saturday - 75 min afternoon cardio (I wanted to find the Western edge of the mountain; turns out its been blasted flat for the highway that runs by Keimyung University.)

Sunday - 61 min afternoon cardio

Monday - 25 min evening cardio

Tuesday - 52 min morning cardio

Training:

Wide-Grip Pulldowns - 12@99, 10@165
Wide-Grip Chins - RP Set - w/22 lbs - 11, BW - 6, 4
BB Rows - 10@147, 10@213, 6@246
DB Curls - 10@22, 10@44, RP Set - 7@62, 5@55, 3@55
BB Shrugs to the Front - 10@191, 10@257, 9@290
DB Cross-Chest Curls - RP Set - 11@55, 5@55, 3@55

Wednesday - 48 min morning cardio

The six-pack is deeper and the arm vascularity is back. All the cardio and working split shifts for winter camp has helped my metabolism, so even at 2800-3000 calories a day I've dropped 6 pounds in 12 days and am now a bit under 9% BF.

[Rocky]

Glad to hear you're getting in the shape you want! Good work on the 6 pack!!
Good looking session you did there too!!

[DaeguDave]

Yesterday - 48 min evening cardio

Today - 38 min morning cardio

Training:

Smith Machine Military Press - 10@81, 10@114, RP Set - 8@147, 4@147, 4@136
Side Laterals - RP Set - 12@33, 6@33, 4@33
Close-Grip Bench Press - 10@125, 8@180
Decline Sit-Ups w/11lbs - 18
One-Arm Behind-the-Neck Extensions - 8@44

Thanks for the props, Rocky. I'm trying to get obliques like yours during this cutting phase. If nothing else I found the cardio on the moutain, at sunrise or in the dark, is quite peaceful. Makes a man philosophical up there.

[Rocky]

Even I wouldn't mind doing cardio with views like yours!

[DaeguDave]

Yesterday evening: 48 min cardio
Today's training:

Leg Extensions: 15@77, 15@99
Smith Machine Squats: 10@147, 10@213, 9@279
Front Squats: 8@103 - I'm not sure why I tried this
Standing One-Leg Curls: 15@165

Having a moutain three minutes from my door I will definitely miss, Rocky.

T - 91 days to Shanghai

[DaeguDave]

Yesterday Evening: 42 min cardio

Today: 105 min morning cardio

It was not my intention to stay on the mountain for anywhere near this amount of time, but exploring new trails and not remembering which one led me back to the familiar ones got me lost. I did end up finding some cool new stuff up there, like a helipad at the central peak and a mostly camouflaged missile guidance radar system. Hope the comrades up North aren't reading this.

[Rocky]

A missile system?!?!?!!

[DaeguDave]

Yesterday Evening: 48 min cardio

This morning: 66 min cardio

Training:

Incline Hammer Strength: 15@110, 10@198, 8@275
Incline Flies: 11@39
Seated Hammer Strength: 10@220, 7@352
Machine Flies: 1 set of "21's"@110
Decline Sit-ups w/11 lbs: 22
Dips: 10, w/55 lbs: 11
Close-Grip Bench: 10@147, 6@180
Overhead Rope Extensions: 12@110

I found a guidance system up there, not the actual missiles. It's one of those short (3 meters or so) relay towers with a revolving satellite dish thing in the center. It's painted brown and green and it is on a "trail" that I don't think anyone's been on in years. The only reason I found it was because I missed my turn off and ended up on the backside of the mountain. It must mean something to them with the electrified fence around it and all. In any case, it was cool to just stumble across it.

[Rocky]

Let's hope there wasn't survaillance monitering you and they're now sending one of their "units" to your house to "diffuse" the situation!

Good workout by the way! :)

[DaeguDave]

Wednesday: Off
Thursday: 65 min evening cardio
Today: 65 min morning cardio

Training:

Wide-Grip Pulldowns: 12@99, 10@165, RP Set - 7@209, 5@187, 4@187
Close-Grip Chins: 10@BW Superset w/Seated Rows - 12@165
Close-Grip Pulldowns: 8@132
V-Ups: 20
Decline Sit-Ups w/11lbs: 22
DB Curls: 10@24, 10@44, RP Set - 5@62, 4@55, 3@55
Cross-Chest Hammer Curls: RP Set - 11@55, 5@55, 3@55

I haven't spotted any North Korean inflitrators near my apartment yet, but if they appear let's hope I find them before they find me :)

[DaeguDave]

Yesterday Evening: 41 min cardio

Today

Morning Cardio: 65 min

Training:

Smith Machine Military Press: 10@81, 10@114, RP Set - 7@147, 5@136, 4@136
Side Laterals: RP Set - 12@33, 6@33, 4@33
Dips: 10, w/66 lbs - 9
BB Shrugs to the Rear: 12@213, 10@279, 8@345
Decline Sit-Ups w/11lbs: 25
One-Arm Behind the Neck Extensions: 11@39

Afternoon Cardio: 59 min

I'm cutting my calories from 3,000 a day to around 2,600 a day. In the past three weeks I've dropped from 201 to 192.5, though I'm sure about half of that was water.

[DaeguDave]

Sunday: 62 min morning cardio

59 min afternoon cardio

Monday:

Training:

Seated Hammer Strength: 10@220, 10@308, 7@374
Flies: 12@39
Incline Machine: 9@286
Low Cable Flies: 10@44
EZ-Bar Curls: 10@70, 9@114 Superset w/ Straight Bar Machine Curls: 5@143
Close-Grip Bench Press: 10@125, RP Set - 9@180, 4@180, 4@169
Overhead Rope Pulldowns: 12@77
Decli