[h7jb7sg1e]

Both, depends which one calls me first. I would love to do firefighter but I can't wait if I get called for police officer. I think everyone should have a right to defend themselves and being a police officer gives you that much more training to protect yourself and others.

5,9", 182, 9 years, 22
max weight hs 155, squat, deadlift whats that? Bench 135 for 5
max weight college 195 started deadlift 315 for 5 and squating 275 for 5, bench 185-12
current range 180-190 squat 335 max lol, bench 245 max, deadlift 445 max

My biggest limitation for squat is I don't try with power rack or squat rack. I unload from an incline bench, walk out, walk to the side and squat. Bench has started picking up. Deadlift is on fire. Cardio work with weight vest is challenging but well worth it.

[h7jb7sg1e]

Routine finalized for next 7 months.

[h7jb7sg1e]

Friday
Calf Raise BW + 205 on dip belt 3x8 (off step ups for pull-up/dip machine)
Dip BW + 160 on dip belt 3x1 (almost had two on first set)
Pull-up BW +70 on dip belt 3x1.75 (couldn't quite get to top on 2 reps of each set)
DB Bench Press 5x100
DB Incline Press 5x90
DB Shoulder Pres 5x80
DB One-Arm Row 8x80, 8x-90, 8x-90 (grip a factor)

Going to increase reps on dips and pull-ups since I haven't progressed signifcantly with a very low rep scheme. By year end I'd like to do pull-ups BW+90 for 5-8 reps and dips BW+180 for 5-8 reps.

[h7jb7sg1e]

Monday
Weighted Pull-ups
BW+25-lbs 8x,6x,4x
DB One-Arm Rows 65 ea. 8x, 8x ,8x
Rotator Cuff work
BB Bench Press PROGRESS!
135-8x,8x
245-3x,3x,4x,4x *spotters may have helped on last two sets
Weighted Dips
BW+105---5x,4x,4x wow either tired from other exercises or my endurance is crap
DB Chest Press
95-5x, 90-5x, 85-5x

[h7jb7sg1e]

Monday
warmup 3-50x jumping jacks w/ stretching during breaks

[h7jb7sg1e]

Tuesday
Deadlifts
Warmup
225-5x
225-5x
*chalk up bar & hands
425-3x *excellent workweight, felt solid, good tempo, minimal rest between reps (1-3 seconds)
425-3x
425-3x
445-1x
455-0x, 0x, *0x, 0x, 0x (30 second rest between first 3 sets, 2-3 minute between last two sets)
on the last attempt the bar came off the ground by 2-3 inches, my back was very rounded.
*brought straps to assist if needed with the deadlift shrug complex, forgot about it

425-9x in 10 minutes chalk only

may add +5 to triple work weight

[h7jb7sg1e]

Wednesday - continuation of yesterday (pull day)
BB Shrug to the Front w/ straps
135-8x, 155-8x, 185-8x
BB Shrug to the Back w/ straps
225-8x, 8x, 8x
BB Clean & Press
185-3x, 3x, 3x 3 rep PR

[h7jb7sg1e]

bleh this week has been hectic, DE Bench press today, DE Squat/Deadlift tomorrow

Thursday - DE Bench Press
Bench Press (wide-grip, ring finger just outside rings)
135 8 sets of 3 super fast reps, 50 seconds or rest
Close-Grip Press (ring finger on innermost knurling)
185 - 4 sets of 3 * probably should done explosive reps here too? not sure
Incline Bench Press
135 - 3 sets of 8
Cable Crossover (high to low)
17.5-8x, 22.5-8x, 27.5-8x


***had headphones blasting and guy talk to me anyways, after 1 minute I tell him I gotta do my next set

found out my gym membership ends next week, have a trip beginning of july so won't renew till after that

My gym costs $75/year so its a steal. Only problem is it doesn't have a powercage and dbs go up to 100 only, thats okay for me for now. There is a gym I can go to on the eastside which is included with the membership but I have gone there 0 times this year.

[h7jb7sg1e]

Whenever my membership ends gonna do calisthenics, sprints and cardio till I come back from my trip.

[h7jb7sg1e]

Took suffolk written exam. May have gotten 100 on objective. Simlilarly may have failed background and attidunal components for not lying and otherwise embellishing my records. (By the way to lie on that exam constitutes perjury, and each lie can be considered a seperate count). Hopefully honesty is indeed the best policy. As far as the test takers themselves I was glad to see a diverse group of individuals, minorities of all sorts and girls... ahem women. =) Ambiant estrogen keeps me chilled if you follow.

Sick somewhat the day of the exam (Friday), horrible last night (Sunday), still bad today but had a busy schedule. Lifted at dojo started warming up for deads but a class started so I had to stop. Finished workout at rec center.

Deadlifts
*at dojo in Gi =), ack no chalk or straps, thicker bar too
135-8x
225-8x
295-5x
*interrupted (see above)
@ Rec Center
ATG Squats, pleading for my life if I screwed up
225-8x
245-8x
275-5x
295-3x
315-2x
Deadlift a la pu`se with straps, hand still not 100% healed bummer
315-5x
405-5x *straps from here on
405-3x, straps made my left hand go numb in a freakish stroke of bad juju
405-5x, towel on left hand before straps
405-5x, barely
Incline Bench Press
135-8x
185-8x
225-3x w/ spotter w00t PR, 2 reps 100% clean, +1 rep PR
225-2x wow
225-2x ouch =)
bounced

even though I had a super intense lifting sension today I feel significantly better than this morning, gonna turn in early tonight