hkd- For the Army, for my age group, I have to run two miles in under 19 minutes as part of the regular PT test. However, I have been on a no run profile for two years. I used to be a dog handler. I am no longer. I switched jobs. I now work in Intelligence.
_Mel
Well, intel sounds pretty prestigious. The more I thought about the rough year plus you have had it just really seems like a hell and back trip. In Korea it might be a good place to study some hapkido and taekwondo if you have any interest. Anyway, I enjoy your posts and I hope you will continue to update the log.
WORD!!! Mel, you are logging again! 
Sorry to hear about the lame year you had :{ But I hope it gets better!! Its good to hear from you!
hkd and Brute- Thank you both. I am trying to come back!!! I have thought about getting into fighting! A few more months to re-hab the knee, and I should be able to do some fun things again 
_Mel
This entire week I was out at a different Camp for a course. To my luck, the gym was closed the whole week! So, I didn’t get any workouts in. Also forgot all of my vitamins and supplements. UHG. I am back “home” now and plan to play catch up with my workouts! UHG.
_Mel
Today starts my devotion to cardio. Every day possible. UHG. kill me.
Gotta get that body fat down and some sort of cardio-vascular endurance going.
I am going to Jeju for Memorial Day weekend. It is an island off of the south coast of South Korea. We will be spending 4 days at the beach. I AM SO EXCITED. However, I am nowhere near comfortable enough with myself to put on a bikini. Gross.
Training Today
Bike, high intensity, 25 minutes
Arms, circuit, 4 sets
dips
Training yesterday
Landmine squat x 90 pounds superset with farmer carries x 35 lb KBs, 5 rounds
Leg extension machine x 4 sets
hip adduction/abduction machine, 3 sets each
Training Friday
seated DB OHP, 4 sets x 35 lbs
Incline Bench, 5 sets up to 85 lbs
low incline db flies, 4 sets x 15 lbs
some dips
Weight has been anywhere from 170-174.5
Starting to feel strength coming back.
Starting to feel better about myself.
Feeling like I actually look like I train again.
Cheers!
_Mel
Had to go up to Seoul three days in a row for work. LOTS of hours in the car. Away from my room. My gym. And my foods. UHG.
Missed three days of the gym.
Todays workout:
Bike- High intensity - 20 minutes.
Abs circuit.
Trap Bar DL- 6 sets, 6 reps, up to 195lbs.
And we did a ruck march this morning. Not very far, just out to the training area.
We got gassed today. SO MUCH FUN. Not. 
Weight is 173.6
I feel huge. And bloated.
Been having a lot of strange/annoying digestive issues.
Cheers!
_Mel
Friday I did conventional deadllifts for the first time since before knee surgery!.. So…over 9 months! WOW.
IT WAS AWESOME. Only use knee sleeves, no brace.
I took it very slow and light.
I did sets of 10 reps, starting at 135lbs, and I think I worked up to 165lbs x 10.
Felt good. No pain. Pretty easy!
Also did BB rows @ 95lbs x 12 reps x 5 sets.
Couldn’t get to the gym yesterday. Had to work. go figure.
Monday- Thursday I was in the field… no gym. MREs for EVERY MEAL. kill me.
Weight yesterday was 170.
I have been dealing with a lot of severe feminine issues lately.
I am currently being tested for PCOS (Poly Cystic Ovarian Syndrome).
I’m pretty sure I have it, and have been dealing with it for years.
It has recently been getting worse and worse.
Almost unmanageable.
I have begun taking multiple vitamins and herbs to try and regulate my hormones.
I hope it helps. I think if I can get it under control, it will help a lot of issues that I have been dealing with for quite some time.
Any other ladies experiencing PCOS?
Cheers, all.
_Mel
yikes…that sucks! :{ I do know a few women who have serious issues similar to PCOS - maybe even have it but I don’t recall-- and it is a bit of a nightmare, one has dealt with it for a decade and is now scheduled for a hysterectomy to which she is dancing with joy to finally get done.
FREAKING FEMALE SHIT SUCKS. I hope you get some relief and answers if you can soon!!!
Brute- Thank you. It really does suck 
Not to mention that I most likely cannot bear children.
I go for an ultrasound on Tuesday to look for cysts/abnormalities.
Barely getting to the gym again lately. I hate this so much.
5/18 Training
clean/press: 65lbs x 13,11,10,9
corner BB press thing: 65x 12 each arm, then AMRAP with both hands, 5 sets
BB corner, turn/twist, lunge thing: 65 lbs x 5 sets of 12-16
^- Feels really good.
SDHP: a few sets @ 65lbs
5/21 Training
high intensity intervals on the bike
with some push up breaks mixed in
Nothing over the weekend. Went up to Seoul to watch a big softball tournament.
Got in some sets of push ups when I could.
Hoping that the gym is open today. Probably not.
These Koreans never stinking work, I’ll tell ya.
Happy Memorial Day to all!
Cheers!
_Mel
Training:
5/26
Hang Squat Clean (from blocks): 65x4 / 85x6,5 / 95x5,5 / 105x3,4
KB swings: 40lbx12,12,12,12,12,12
5/27
Seated BB OHP: sets of 8-12, 6 sets, up to 80 lbs
Bench: 6? sets? worked up to 135x2-easy, hit 140x1, failed on 2nd rep. Luckily, I had grabbed a spotter.
^ First time benching in… wow… almost 10 months? It felt good.
Front plate raise: 25x12,12 / 35x12
Weighted ab twists: 3 sets x bar
5/29
DL: 135x5 / 155x5 / 165x5 / 175x5 / 185x5 / 195x5 / 205x5 / 225x3 / 235x2 - 2nd time Deadlifting since surgery. Weak, but, PROGRESS!!
BB Rows: 95x15,12,13,12,14,10 > Alternating grips
5/30
Bike- am- 20 minutes.
6/1
Med ball ab twists @ 15 lb
Weighted carries with kb’s around gym (up stairs, down stairs) @ 30lb kb
Front squat @ 65, 75, 85, 85 lbs- sets of 8-12
^ Done in circuit. 4 Rounds.
6/2
landline press @60lbsx 12,12,12,12,12
DB OHP standing @ 15lbsx 21,16,23,19,20
Incline push ups x 6,8,10,10
med ball twists- 2 sets. Butt was sore.
BB one arm rows x 12,15,12,15
Feeling good!
And I just ate one of the most delicious steaks that I have ever made for myself.
Also, I lost a pants size since I have been here in Korea!
Good news. My fat ass is returning to the size that I should be.
Cheers everyone!
Happy June!
Happy Pride month!
_Mel
Oh, and everyone feel free to follow me on Instagram. I have recently been posting a lot of training photos and videos!
I’m starting to finally almost be happy about myself again, and I hope to inspire others!
IG: zombie_mel
_Mel
Hope all is well with you. Are you only posting on instagram?
hkd- I have had a roller coaster of a year with my consistency in training. Mostly bad.
I do post on IG more than here. I just recently got back into the gym after 3 months of being out of it.
_Mel
Sorry to hear that things are not going well. It really seems you have had a rough time lately. I hope you get it behind you soon.