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  1. #61
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    tonight's fun:

    DB V sit cross jab,

    3x30 secs
    10/10/7.5# DB's

    Landmine Twist
    55x10
    65x10
    75x10

    DB Spell Casters

    20down to 12.5x10
    12.5x10
    12.5x10

    flat bench Reverse Crunches

    2x20, 1x13

    Back Extensions
    3x10, 2nd 2 sets w/ 25# plate

    Single Arm KB Push Press
    3x15#x10

    Step Ups w/ Knee raise
    3x10

    Cable Crunch at machine max (200 i think?)
    3 sets to failure
    70/60/50


    Depending on how the night goes, i may do a cardio hell session by myself in the AM as well. **** it, gonna do it:

    Jump squats to warm up

    1 min rowing
    30 sec plank

    1 min pvc squas
    30 sec plank

    1 min 25#db squat to curl and press
    30 sec plank

    1 min single leg 15# kb deadlift
    30 sec plank

    1 min 45# DB farmers carry
    30 sec plank

    1 min medicine ball slam
    30 sec plank

    1 min step ups
    30 sec plank

    1 min wall sits w/ russian ball twist
    30 sec plank

    1 min treadmill sprint
    incline pushups to failure


    couldn't do that many planks after the night's workout, so i did a few jumping jacks, single leg raises, and a starfish in there too
    Last edited by Jdizzlean; 07-13-2020 at 10:40 PM.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  2. #62
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    doing a upside down pyramid circuit tonight, 1 set to 10, back to 1, anything weighted w/ 25# DB on the way up, and 20# on the way down

    Kettleball swings
    Goblet Squats
    overhead press
    1 arm DB rows from the floor
    incline pushups

    i was smoked at 10 reps, so i went up, but not back down. i did switch first to 15's, and then down to 12.5# db's on the overhead press at the 7 rep set.

    i threw in some back extensions, ending at 35# kb's at the end 2 sets 10, 1 set of 8 w/ 25#, 1 set of 8 w/ 35#

    i also did... i dunno what to call it. the cables from the squat rack that usually folks use to do stupid hard pushups off of? i put my heels on the ground, faced myself up, and did what i can only describe as upside down pushups... 3 sets of 10, 1 of 7, 1 of 4
    Last edited by Jdizzlean; 07-20-2020 at 06:04 AM.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  3. #63
    t-rex arms Jdizzlean's Avatar
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    Jdizzlean is offline
    Reregistered for Spartan, not until June of next year though!

    Also, applied for the Police Academy. I aint scared!
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  4. #64
    t-rex arms Jdizzlean's Avatar
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    Incline Press
    90x8
    95x7
    100x5 New PR
    95x4/1

    Squats
    150x7
    160x6
    170x5 New PR
    170x5/5/3

    Lat Pulldowns
    70x10
    80x10
    90x10

    Deadlift
    115x8
    125x8
    135x8
    145x6/5/5/5/3/1 New PR

    I'm calling the weird cable manuever from above Body Pulls
    10
    8
    8

    Cable Crunch, machine max
    50
    50
    35

    45# DB Farmers Carry
    1 min
    1 min

    Tricep Press down, 30 sec burnouts
    80x27
    80x27
    80x15
    70x15
    70x15/14
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  5. #65
    t-rex arms Jdizzlean's Avatar
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    took the weekend off, spent the first 90 minutes of my shift on the obstacle course for the academy with my sgt, getting some pointers, and working on technique. then did a short sprint session at lunch time, with some assisted dips and oblique extensions afterwards.

    plan on doing some sprint drills this weekend around the park after the sun goes down as well. gonna let strength training take the backseat to cardio for the next month or two, really try to pump my endurance up
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  6. #66
    t-rex arms Jdizzlean's Avatar
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    thurs morning did wind sprints around the park. 1 lap is like .8 miles, ran about a 1/3rd of that
    fri morning did wind sprints around the park, again about a 1/3 of it ran

    tonight 20 mins on the eliptical 4/4
    assisted dips, adjusted 75# 10/8/8/7 reps
    deadlifts 135x8, 145x8, 155x8 (New PR), 145x8
    oblique extensions each side, 3x8
    cable crunches, machine max 3x50
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  7. #67
    t-rex arms Jdizzlean's Avatar
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    still doing much the same. warm up w/ the eliptical or treadmill, assited dips, obliques, cable crunches.

    last week on thursday i worked on the obstacle course for the academy for 30 mins or so, and then did a full bootcamp circuit workout w/ some of the staff. for the first time ever i did the course in under 2 mins, the max qualifying time is 1:57, i did it in 1:45! still want to cut that down, so need more cardio work. bootcamp was:

    3 circuits, 35 seconds on, 25 seconds rest
    bodyweight lunges
    medicine ball slam, 20#
    battle ropes
    incline pushups, w/ cross body pec touch at the top
    bench jumps
    kettleball swings, 25#
    side to side sprints


    that was followed w/ a kettleball farmers carry variations

    all laps about 40 yards
    5 laps 55# normal carry
    4 laps 55#/45# offset carry
    3 laps 45# goblet carry in front of face
    2 laps 35# inverted carry
    1 lap 35# straight arm overhead carry


    saturday (yesterday) was moving my sister from her apt to her new house


    tonight i have a short lunch, gonna do wind sprints on the treadmill, dips, obliques, and 1 min sit up sets. if i have time, some planks for extra punishment
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  8. #68
    t-rex arms Jdizzlean's Avatar
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    have another bootcamp session tomorrow afternoon. my test date is next week, so that'll be the last workout i do other than straight cardio until afterwards. If i finish the process early enough, there is a bootcamp session that night as well that I'll go out and do after the tests and oral interview is done.


    tonight i think i'm just gonna do the elliptical for a good 30-40 mins and work up a good sweat.

    well, that didn't happen.

    20 mins on the elliptical at 4/4
    4x8 slow dip assists, 90# adjusted
    2x8 20# db squat to curl and press, 2x8 25# sets
    8x8 slow body pulls
    2 sets ea of the above farmers carry variations (minus offsets), various weights from 25-45#
    3x10 bench jumps
    Last edited by Jdizzlean; 08-20-2020 at 02:52 AM.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  9. #69
    t-rex arms Jdizzlean's Avatar
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    Did pretty good i think on the testing. aced the written test, did overall much better than expected on the physical battery, didn't even have to do the PAC course that i've been training for, oh well on that. Oral board went good, now it's the waiting game to see where i fall in the rankings, and if/when i get the job offer.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  10. #70
    t-rex arms Jdizzlean's Avatar
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    tonight:

    warm up w/ wind sprints

    dip assists, 5x75 for 4 sets

    deadlifts
    160x5
    170x5
    180x5 new pr
    160x6

    Body pulls 5x8

    bench jumps, 5x10

    back extensions w/ 35#, 5x8
    oblique extensions 5x8 ea side

    farmers carry w/ 35# x3
    goblet carry w/ 45# x1
    goblet carry w/ 40# x1

    calf raises x25

    also been doing sets of 10 incline pushups 1/hr tonight, at 6 sets so far, 4 hours left in shift
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  11. #71
    t-rex arms Jdizzlean's Avatar
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    well, i saw on the leg press machine tonight that the base weighs 118lbs... i was assuming it was just 45 like a regular bar, so all my weights above here are off by 73lbs. oh well, that'll just make tonight's numbers look epic lol


    wind sprints to warm up again

    Slow Squats:
    140x8
    150x8
    160x8
    RP 170 x5/5/5/5

    Incline Pushups 3x10

    Slow Single Leg Press, each side
    188x8 calf raise ea side x10
    198x8 calf raise ea side x10
    208x8 calf raise ea side x10
    RP 218x5/5/5/5 calf raise ea side x10/10/10/10
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  12. #72
    t-rex arms Jdizzlean's Avatar
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    short lunches this week, so smaller, more targeted workouts today and tuesday

    did an AMRAP AB circuit tonight, 7 times through

    Flat bench leg raises x10
    Ab Rollouts x5
    arms overhead swiss ball crunches x10
    RKC Plank 20 count
    Side Planks 15 count, skipped on last set, the 6th set was a shaky 10 count
    Last edited by Jdizzlean; 09-15-2020 at 06:04 AM.
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  13. #73
    t-rex arms Jdizzlean's Avatar
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    Putting this on here now for Tuesday, again a circuit

    Bear Crawl to warmup

    DB Burpee Cluster, starting small, 10#10,10,8,7,5
    Body Pulls (which i now know have a real name, Inverted Rows/Pullups) 5,5,5,5,5, these were much harder that low to the ground
    standing Jump 10,10,10,10,10
    Walking Lunges 10,10,10,10,10
    Single Leg 35# KB Deadlift 10,10,10,10,10
    35# KB Swings 10,10,10,10,10
    35# KB Goblet Squats 10,10,10,10,10
    Push ups 3, then inclines 10,10,10,10

    Dead Hang 10,10,10,15,20

    from here: https://www.spartan.com/blogs/unbrea...t-spartan-race , modified the pushups, added the dead hang.
    Last edited by Jdizzlean; 09-09-2020 at 02:11 AM.
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  14. #74
    t-rex arms Jdizzlean's Avatar
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    sandbag fun:
    40 secs on, 20 off

    25# bag for all

    clean
    shoulder to shoulder
    clean
    shoulder to shoulder
    bearhug squat
    walking lunges
    bearhung squat
    walking lunges
    swings (like a kb)
    slams
    swings
    slams
    pushups off bag
    jump over bag
    plank
    jump over bag
    bearcrawl drag
    bearcrawl drag
    bearcrawl drag
    bearcrawl drag



    part 2: medicine ball fun

    10 reps for all, some for each side

    overhead slam
    right and left rotational against wall
    kneeling push against wall
    underhand vertical throw
    one hand push vs wall
    other hand push
    overhead reverse throw
    oblique rotational slam

    1 more, can't remember
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  15. #75
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    Nice to see you being both consistent and creative. Lots of good stuff happening here.

    Hope you get good news on that job!
    I'm out, standing in my field.

    65 and still a newbie.
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  16. #76
    t-rex arms Jdizzlean's Avatar
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    short lunches again this week

    tonight, 3 supersets
    chest, shoulders, traps

    set 1
    DB Bench Press 30x10,10 35x10
    Seated DB Shoulder Press 25x10,8,7
    Standing DB Shrug 35x10,10,10

    set 2
    Incline Pushups 10,9,7
    Overhead DB Front Raise 15x10,10,10
    Standing DB Upright Row 20x10 25x10,10

    set 3
    DB Flyes 25x10,10,10
    1 Arm Lateral DB Raise 15x10 20x10,10
    KB Sumo Deadlift High Pull 35x10 45x10 55x10
    Last edited by Jdizzlean; 09-14-2020 at 02:06 AM.
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  17. #77
    t-rex arms Jdizzlean's Avatar
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    Squats:
    160x8
    160x8
    170x8
    180x8 New PR
    170x 5/5/5

    Incline Hammer Curls:
    25x8
    20x8
    20x8
    20x8
    20x10

    Floor Press:
    35x8
    35x8
    40x8
    45x7 NEW PR
    40x8

    Farmers Carry, about 40 yards total
    30x1
    30x1
    35x1
    40x1
    45x split set, took a break halfway thru

    T-Bar Rows:
    55x15
    70x15
    80x15
    90x15
    105x12 New PR
    Last edited by Jdizzlean; 09-16-2020 at 02:32 AM.
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  18. #78
    t-rex arms Jdizzlean's Avatar
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    spent a week and change in the ol sick bed, back at it today w/ a 2 fer.

    workout 1:

    both of these first 2 sets were pyramids, 10 down to 1 rep

    Box step ups
    35# kb swings
    20# medicine ball slams

    25# sandbag cleans
    25# sandbag press
    25# sandbag squats

    then a short cardio circuit, 2 mins each

    jump rope
    jog in place while kicking feet up on stool
    treadmill sprint
    stationary bike
    rowing machine



    about an hour to 2nd funsies

    Workout 2

    circuit 1, 40 secs on, 20 off, 4 rotations

    sledgehammer on the giant tire
    alternating lunges
    battle ropes
    body pulls
    incline mountain climbers

    circuit 2:

    20# medicine ball

    10 slams
    10 right rotational against wall
    10 left rotational
    10 from knees push forward
    10 standing vertical throw
    10 right arm only against wall
    10 left arm only
    10 throw behind you
    10 slams
    10 of something else

    circuit 3

    resistance bands on feet, each movement 10 steps down and then backwards back

    4x side to side steps
    3x straight steps
    3x angled out steps
    2x bands on hands, front leaning rest, side "walk" down and back
    Last edited by Jdizzlean; 10-06-2020 at 07:50 PM.
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  19. #79
    Humble Megalomaniac ElrondHubbard's Avatar
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    Glad you're back up and about. You literally hit the ground running! Those resistance bands sound like a real challenge.
    I'm out, standing in my field.

    65 and still a newbie.
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  20. #80
    t-rex arms Jdizzlean's Avatar
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    last week 10/16 another fun one

    40 on, 20 off
    box step ups
    med ball slam
    box step ups
    med ball slam

    sandbag swings 35#
    mountain climbers off bench
    swings
    climbers

    sandbag clean 35#
    walking lunges
    clean
    lunges

    sandbag press 20#
    pushups off bench w/ shoulder touch
    press
    pushups


    something else on a set, it's been to long


    this was followed w/ the 10x10 medicine ball set from above

    this was followed by 1:40 on, 20 off cardio circuit, 5 stations, i think battle ropes, treadmill sprint, bike, rowing machine, jump rope



    out of town for the rest of the week.

    thurs 10/23

    first rotation, 6 sets in place each movement, 20 secs on, 10 off

    medicine ball slam
    heavy bag punching
    sandbag press 35#
    pushups off bench, last 2 sets RKC Plank
    battle ropes
    excercise bike
    sledgehammer on tire

    second rotation, 3 sets in place each movement
    replaced pushups w/ bench squats
    replaced press w/ overhead side to side sandbags

    third rotation, maximum effort 15 seconds, 1 set each

    so done.


    10/24

    spread sand/gravel and moved pavers for 2.5 hours at my buddies house

    back to work this week, short lunches, focus today will be core and some light cardio
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  21. #81
    t-rex arms Jdizzlean's Avatar
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    core/back focus:

    5 mins treadmill to warm up and "cool" down

    DB V-Sit cross jab
    10x30
    10x30
    10x30

    Back Extensions
    25x10
    25x10
    25x10

    Flutter Kicks
    3x30 count

    Superman
    3x20 count

    Assisted Dips
    90x10/8/7

    Dead Hang
    20/15/10
    Last edited by Jdizzlean; 10-25-2020 at 03:21 PM.
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  22. #82
    t-rex arms Jdizzlean's Avatar
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    It's Leg Day

    Squats
    160x8
    170x8
    180x8
    190x8 New PR
    180x5/5

    Deadlift
    160x6
    170x6
    180x6
    190x5 New PR
    180x5/4

    Calf Raises
    3x20




    Step Ups w/ Knee Raise
    3x10 ea leg

    Pinch Press
    2x5 3x30


    gonna start incorporating a little grip training as i go along.
    https://forum.bodybuilding.com/showt...hp?t=179172311

    pinch press seemed light the first set, so i tried to go 3x5 but couldn't get a solid grip, so back down to 2x5. the third set was pretty hard to hold to 30 secs, so i'll do another round or two of this until making the jump to 2x10 is more plausible.

    TWO PR's today, feels great. the Deadlift especially, it felt good, but not to heavy, probably do that same weight count again until i can hit 8 on each set before bumping up to 200 on both. It's a great time to be alive

    Progress is happening!!!
    Last edited by Jdizzlean; 10-27-2020 at 02:31 PM.
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  23. #83
    t-rex arms Jdizzlean's Avatar
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    rotation 1:
    40 on, 20 off, 4 circuits

    sledge on hammer
    alternating lunges, last set with 35# sandbag
    battle ropes
    body pulls
    bench jumps
    chain raise, 1st and last w/ 30#, middle 2 with 15#

    second rotation:

    "agility work"
    set up 8 punching pads on the floor in a line, about 15 yards long

    side to side over them and back
    side to side, 4 steps between each, and back
    forward and back
    forward and back 4 steps between
    hop across and back
    hop across and back 2 hops between each
    chicane down and back 2x
    front leaning rest, "walk" down and back 2x

    third rotation
    bands, used 2/5 strength

    4x 10 side steps down and back
    4x 10 steps forward and backwards back
    4x 10 angled steps down and backwards back
    4x 10 steps on a line and backwards back
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  24. #84
    t-rex arms Jdizzlean's Avatar
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    Incline Hammer Curl
    25x10
    25x10x
    25x10

    Incline Bench Press
    100x7
    105x4/2
    100x6/3

    Floor Press
    35x9
    40x7
    35x8

    Palm up wrist curl
    25x10
    25x10
    25x10

    Ez Bar Curl
    55x10
    55x10
    55x10

    Dip Assist, 105#
    105x6
    105x4 90x3
    90x6/3

    KB Push Press
    25x10 both arms
    25x10 ""
    25x10 ""

    Palm Down wrist curl
    25x10
    30x10
    35x15

    Tricep Press Down Burnout
    95x30/20/15

    also, my CoC Sport came this weekend, so i'm using that for both presses and holds throughout the day. as expected, right hand is "easy", left is less so. I can close on both, but it's a strain to hold on the left. So i'll stick with this one a few weeks and then get the Trainer.

    Sport is 80#, Trainer is 100#
    Last edited by Jdizzlean; 11-01-2020 at 01:25 PM.
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  25. #85
    t-rex arms Jdizzlean's Avatar
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    the don't want was strong today.

    Landmine Twist
    65x15
    75x15
    85x10

    Flat Bench Reverse Crunch
    3x15

    Flat Bench Glute Kickback
    3x10 ea

    Pinch Press
    2x5x60 secs
    2x10x35 secs
    2x10x30 secs

    Superman
    3x25

    BB Hip Thrust
    65x10
    75x10
    85x15

    Slow, Pause, Cable Crunch
    machine max (200) x 50
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  26. #86
    t-rex arms Jdizzlean's Avatar
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    took thursday off last week, i'm a broken old man. called in to work today for OT, probably do something stupid like 20k steps by days end, which'll put me in a great mood for working out tomorrow i'm sure.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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    the don't want continues.

    Incline Hammer Curls
    25x10
    30x8
    30x10

    Incline Bench Press
    80x10
    90x8
    100x3/1

    Floor Press
    35x10
    40x8
    40x7

    Palm Up wrist curls
    30xx10
    30x9
    30x8

    EZ Bar Curl
    55x10
    55x10
    60x9

    Dip Assist
    90x10
    105x10
    105x7

    DB Push Press, each arm
    30x10
    30x9
    25x15

    Palm down wrist curl
    nope x all of it

    40 # DB farmers carry
    90 seconds

    for funsies: Lat Pulldowns to burnout
    80x15/11/6
    Last edited by Jdizzlean; 11-08-2020 at 01:38 PM.
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  28. #88
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    Just got the call, I got the job, I'm in the academy!
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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  29. #89
    t-rex arms Jdizzlean's Avatar
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    Incline Hammer Curls
    25x10
    30x10
    30x10

    Incline Bench Press
    80x10
    90x8
    95x3/1

    Floor Press
    35x10
    40x10
    45x6

    Ez bar curl
    55x10
    55x10
    60x10

    Dip Assist
    90x10
    105x7
    105x8

    RKC Plank
    3x 20/20/15

    DB Push Press
    30x10
    30x8
    30x10

    T Bar Rows
    90x15
    105x15
    120x12 New PR

    Skullcrushers R/P to Burnout
    45x20
    55x7
    50x7
    Last edited by Jdizzlean; 11-15-2020 at 02:39 PM.
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  30. #90
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    tummy issues yesterday, so did this today instead

    combination leg/core day

    Squats time to get that 200# benchmark!
    170x10
    180x10
    190x10
    200x10 New PR
    190x6

    Deadlift same, hitting 200 today!
    170x8
    180x8
    190x6
    200x3/2 New PR
    190x nope

    Pinch Press

    2x10 3x: 40, 40, 25 failure, left hand dropped

    Landmine Twist
    65x10
    75x10
    85x9

    Flat Bench Reverse Crunches
    3x15

    Slow, Pause, Cable Crunch, machine max
    20,25,20
    Weighted Dead Bug to Burnout
    5#xnope, out of time

    squats felt tough, but doable. deadlifts were rough, especially at the end. keep those numbers as working sets for a few more weeks til i push up some more. but, holy ****, 200# on both, i'm broken, but i feel great at the same time.
    Last edited by Jdizzlean; 11-23-2020 at 02:14 PM.
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