Yardie Power version 2.0

[BPP]

11/5 Quicky

Leg Press Calf: 225x20, 270x20, 360x18, 405x15

Treadmill: x 20 minutes

Cals Burned: 202

notes:
-woke up late, just a quick workout before the Bears game.

[user25891]

The Bears? Youre WAYYYYYYYYYYY up in NW Indiana huh? LOL

Jason

[BPP]

The Bears? Youre WAYYYYYYYYYYY up in NW Indiana huh? LOL

Jason

yeah, we get chicago tv, not indy

grew up a bears, cubs, hawks and bulls fan...esp bulls/cubs/BEARS

never cared for the pacers at ALL...colts ive cheered for though

[user25891]

I think all of Northern Indiana grew up Cubs fans. No real baseball in Indiana MLB-wise. I was never into the NHL or NBA much, but at one point in my teens I did own an authentic Blackhawks Jersey. Ill be a Colts fan until I die though. The only NFL teams I dont like are the cowboys and whoever Indy has that week.

Jason

[BPP]

11/6

worked security detail @ the high school...8 hours of walking, minus stops for food. LOTS of walking..in winter uniform in a hot school..lol. gettin paid for cardio basically, as i was tired after this.

11/6:

*all 60 sec rest bet. sets*

DB bench: 45x15, 60x8, 75x8

Wide lat pulldowns: 100x15, 140x8, 165x6

DB Side laterals: 25x12, 30x8, 35x6

Tricep pushdowns: 140x15, 200x8, 230x5

Smith Incline: 100x15, 135x6, 150x6

note: no cardio due to being tired and having tired legs from the work...which in all reality is like 7 hours worth of slow cardio

[BPP]

11/7

worked the school again this morning, and had a case at the end...10 hour work day...then straight to the polls to vote...home for a meal, then off to the gym

11/7

Hang Snatches: 75x5, 95x5, 115x4, 135x2, 145x1(PR)

Powercleans: 135x3, 160x3, 135x3

Overhead Squats(hang snatch first rep): 55x4, 70x3, 80x3, 95x1, 115x1(PR?)

DB Clean and Press: 60xLR, 70xLR, 80xR

DB Snatches: 70xLR, 80xLR, 85xR

Rotator Cuff ER: 10x15
Supersetted with:
Rotator Cuff IR: 20x20

NOTES:
-gonna start doin lower reps...shorter rest periods..and more of an offseason football routine...yesterdays workout was inspired by an interview/article on brian urlacher and his offseason routine...today was o-lifting
-snatches went strong today...good explosion in transition
-PC's need to work on form again, but not bad...lowered weight last set to work form
-overheads went well...wrists need to build up again after some time off, but solid
-DB work was tired by this point...used shorter rest periods than usual for O-lifting, was sweating profusely in my sweatshirt

[user25891]

My wife used to do school security, she said she hated it. What you think about it? She said the kids hit on her all the time, so Im guessing that had something to do with it

Jason

[NATHAN518]

nice job on the overhead squats BPP

[BPP]

11/8 Workout 1

Treadmill: 25 minutes

Elliptical: 12 minutes

Total Calories Burned: 409

[best regards]

11/8 Workout 1

Treadmill: 25 minutes

Elliptical: 12 minutes

Total Calories Burned: 409

sorry, are you cutting for a competition?

[boyscouT]

BPP i've read and was told to do IR/ER work both at the beginning and end of a workout... can you shine some light on this?

[BPP]

sorry, are you cutting for a competition?

no

[BPP]

BPP i've read and was told to do IR/ER work both at the beginning and end of a workout... can you shine some light on this?

ive done it that way sometimes...usually only before days im gonna be using my delts heavily though...pressing, etc. good warmup/cooldown

[boyscouT]

ive done it that way sometimes...usually only before days im gonna be using my delts heavily though...pressing, etc. good warmup/cooldown

That makes sense. Thanks.

[best regards]

no

I like that.

I hate when people say that cardio will be detrimental to bulking. I mean it's 500 calories. You can make it up with a couple spoonfuls of peanut butter...

[boyscouT]

I like that.

I hate when people say that cardio will be detrimental to bulking. I mean it's 500 calories. You can make it up with a couple spoonfuls of peanut butter...

Cardio is good for the heart too .

[best regards]

Cardio is good for the heart too .

So I hear...

[BPP]

I like that.

I hate when people say that cardio will be detrimental to bulking. I mean it's 500 calories. You can make it up with a couple spoonfuls of peanut butter...

im cutting down to <10% bodyfat...but not for a contest

but agreed..even when bulking, SOME cardio should be done

[best regards]

im cutting down to <10% bodyfat...but not for a contest

but agreed..even when bulking, SOME cardio should be done

I play football and have to do a ton of cardio 3x a week. Hasn't altered my gains any..

That's pretty crazy getting down to 10%. I'm at like 17%, hopefully around 14% before June football camp. I bet being a police officer is fun as hell. Is it like how it is on Cops?

[BPP]

11/8 Workout 2

DB Bench: 40x18, 60x8, 80x5

CG cable rows: 160x8, 220x6, STACK(260) x5(pr?)

smith military: 95x8, 120x6, 135x5

DB Shrugs: 100x8, 100x8, 100x8

Decline bench: 185x5, 195x5, 205x5

rope pushdowns: 100x8, 115x6, 120x5

Rotator Cuff ER: 5x20, 10x20
Supersetted w:/
Rotator Cuff IR: 15x20, 20x20


treadmill: 25 minutes

Cals Burned: 276

NOTES:
-rows felt super strong today, out of the blue
-militaries felt GREAT on the smith...great shoulder pump, solid reps, no pain...nice!
-declines felt like crap today..shoulders were tired
-pushdowns were strong today for the rope..solid reps
-cardio was finishing my 1 hour for the day

[Jesin]

Intense workouts lately bro, keep it up.

[Heisman2]

Keep up the good work bro!

[boyscouT]

-militaries felt GREAT on the smith...great shoulder pump, solid reps, no pain...nice!

Yea smith military is awesome.

Insane warm-up on db bench though... 40x18.. I would have fallen asleep during that.

[BPP]

Yea smith military is awesome.

Insane warm-up on db bench though... 40x18.. I would have fallen asleep during that.

was gonna keep going, but got bored haha

[kethnaab]

you ever do overhead rope extensions instead of rope pushdowns?

[scott_donald]

haha with the db bench boyscout...

solid stuff yardie... especially for the second visit of the day...

[BPP]

11/9 home core + flexibility workout

went shooting this morning...clay pigeons...handgun..rifle...etc

Situps: x25, x25, x25, x25

DB Russian Twists: 15x15, 15x15, 15x15, 15x15, 15x15

Yoga: x 20 minutes

notes:
-good slow reps on the situps
-russian twists i believe they are called...did trhem a few weeks back on the swiss ball with plates...anyway did them tonight at home...sat on floor, feet on, leaned back about 30 degrees...balanced, held the DB overhead, and twisted...solid exercise
-yoga was various positions, focusing today mainly on hips and lower back

[boyscouT]

yoga? o'rly?

interesting......'rly.....

[kethnaab]

yoga, ya'rly...if I could "do it all over again", I'd take up yoga as early in my life as i could

[BPP]

11/10

worked the high school, and the road today

Pullups: x4, x3, x2, x1
Supersetted with:
Chinups: x3, x3, x2, x2

Squats: 45x12, 105x8, 150x5, 200x5

Smith Military: 110x5, 135x5, 150x5(PR)

CG Bench: 160x5, 180x5, 185x5

Hammer Curls: 45x5, 50x5, 55x5

NOTES:
-wasnt supossed to work at all today...got called in on 4 hours sleep to do school duty, so walked the school for 4 hours...then got forced to work the road, and got stuck there for another 5...all of which time wwe were so busy I only managed to eat a ham wrap...so by workout time i was tired, unmotivated and hungry...but got thru
-pullups/chins felt strong today..good reps
-everything else(sans the militaries) felt heavy...gettin used to this full body athletic type setup...