starting over again.

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

Reregistered for Spartan, not until June of next year though!

Also, applied for the Police Academy. I aint scared!

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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.

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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.

[Jdizzlean]

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

[ElrondHubbard]

Nice to see you being both consistent and creative. Lots of good stuff happening here.

Hope you get good news on that job!

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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

[ElrondHubbard]

Glad you're back up and about. You literally hit the ground running! Those resistance bands sound like a real challenge.

[Jdizzlean]

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

[Jdizzlean]

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

[Jdizzlean]

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!!!

[Jdizzlean]

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

[Jdizzlean]

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#

[Jdizzlean]

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

[Jdizzlean]

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.

[Jdizzlean]

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

[Jdizzlean]

Just got the call, I got the job, I'm in the academy!

[Jdizzlean]

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

[Jdizzlean]

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.