[h7jb7sg1e]

been sick so haven't lifted in past 4 days

not even sure if I will this weekend

try to do GPP though

[h7jb7sg1e]

in retrospect looking at Monday's workout it probably through a big wrench at my immune system. I could've done maybe 1 or 2 of those exercises but all 4 (counting dojo DL too) was over the top. Volume is no longer my friend.

[Zerocrew1984]

get better.

[h7jb7sg1e]

Originally Posted by Zerocrew1984

get better.

thanks bro

Saturday-6.16.07-Park (after rain)
*with two small hand towels wrapped around bar(s) for each exercise)
Dips (super thick bars, super narrow grip)
BW-20x
Pull-ups (skinny bar, standard grip)
BW-5x
Dip portion of muscle up (skinny bar)
BW-5x
Pull-ups (thick bar, wide grip)
BW-4x*grip gave out
Dip portion of muscle up (thick bar, wide grip)
BW-5x
Pull-ups (kids moving hand swings, think Tarzan)
BW-5x*no towels, very easy
Dip portion of muscle up (even thicker bar, wide grip)
BW-5x

*their is a monster thick bar, maybe the diameter of a 25 or 35 lb plate that I'm going to try next time

felt muscle I forgot I had, will do everyother workout with towels to gauge grip

[h7jb7sg1e]

Monday 6.18.07-Park
Dips (super thick bars, super narrow grip)
BW-22x
Horizontal Pull-up (super thick bars, narrow grip, feet on floor)
BW-15x
Pull-ups (skinny bar, standard grip)
BW-8x
Dip portion of muscle up (skinny bar)
BW-8x
Pull-ups (thick bar, wide grip)
BW-6x*barely
Dip portion of muscle up (thick bar, wide grip)
BW-6x
Pull-ups (kids moving hand swings, think Tarzan)
BW-6x*no towels, very easy
Dip portion of muscle up (even thicker bar, wide grip)
BW-6x
Pull-ups on monster thick bar (btwn a 10 and 25 plate in diameter)
BW-3x
Dip portion of muscle up on monster thick bar
BW-4x
!scary
1 game of handball, lost

much improved, gonna try this every 2 or 3 days depending on recovery, i feel all the different bar grips will help my grip substantially and help me transition to doing full muscle ups

[h7jb7sg1e]

Wednesday 6.20.07-Park
GPP-lighter day
Decline Push-ups BW-30x
Decline Horizontal Pull-ups BW-15x
Dip portion of muscle up BW-8x
Chin ups BW-10x
Thick Bar Pull-ups BW-4x basically reached failure was aiming for 5, need longer rest
Thick Bar Dip portion of muscle up BW-5x

continue with GPP through end of month, for first half of july either GPP only or weight training. 2nd half of july integrate GPP with weightraining (1:1 ratio)

last time I checked weight I was 180.2 lbs, haven't gained back pre sickness bodyweight yet

[h7jb7sg1e]

Friday 6.22.07-Park
GPP-Heavy day
*with 100-lb weight vest
2 exercises back to back then 3-4 minute rest
Decline Push-ups BW+100-lbs ---10x
Decline Horizontal Pull-ups BW+100-lbs ---4(5x) {+3x Incline Pull-ups)
Dips BW+100---10x
Pull-ups hahaaha
Pull-up hang BW+100 -15 to 20 seconds
Dip Portion of Muscle up on Dip Bars ---3x
(thick but low, easy to set-up)
10 minute rest, return weight vest home
Sprints w/o weight vest
length of softball field and back -2x untimed
wasn't sprinting at the end of 2nd set so decided to end workout

workouts with weight vest are the most mentally challenging thing ever. I feel like I'm in boot camp or something. My hands feel like they can wrap and dig into the bars. Had a bit of discomfort on the dips, uneven grip maybe.

[Chris H]

Hey bro, have you had an oppurtunity to try out for any PD's?

[h7jb7sg1e]

Originally Posted by Sublam

Hey bro, have you had an oppurtunity to try out for any PD's?

I took the written exam for Police Officer exam for SCPD (Suffolk County Police Department) on June 9th. It was fairly thorough, 100 objective questions everything from maps, to logic, to protocols to recognition (facial, vehicular, etc.) there were two more parts one was a background questionaire and the other was a behaviavial survey. If the objective was the only part graded and the other two parts were pass/fail, I'm confident that I got at least a 90 probably high 90s. There are 400 spots and over 15,000 applied. Last exam, 4 years ago had similiar number of applicants and out of that pool only 10 received 100 points and less than 100 recieved 97.5 or higher.

Expect to find out score by August.

May look into NYPD also.

[h7jb7sg1e]

Sunday, June 24, 2007
Part One
Walk 8 miles at normal pace (3mph), stopped halfway for lunch
note: wear new footsoles next times

Part Two
- Park 9pm
*BW for all
**Superset 2 exercises at a time
***3-4 minute intervals
Pull-ups w/ false grip--- 12x
Dips on thick bars ---20x
Decline Push-ups ---30x (27 with fast tempo)
Horizontal Pull-ups ---15x (12 clean, last 3 were dubious)
Dip Portion of Muscle Up ---8x
Chin-ups ---4x hahaha