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Posted by: WantItBad

Well all I have been gone for some time and I'm back again for good. I just finished the hiring process for the Border Patrol and I should be called for hire in a few months...that is if my background clears and I dont see that being a problem..the academy is intense i have been told so i am changing my training accordingly....btw i havent worked out since September...oh well tomorrow at 6am i start a new chapter in my life.....goodbye college laziness hello real world....fight till your backup arrives reality...i will post after workout

Posted by: Double D

Nice what are your workouts going to consist of? Can you post er up.

Posted by: WantItBad

monday- PUSH
Incline 135x15, 185 x burnout x 2
Superset with DB bench 70 xburnout x2

Dip-burnout x 2
SS Pushdowns -stack x burnout x 2

Seated DB Press-45 x burnout x 2

Jog-walk for 2 miles routating every lap keeping track of time

Mat Room- Pushups, crunches, supermans, pull ups for 15minutes taking each one to failure than moving on for the whole time

Tuesday-Bike 30minutes 80 rpms level 8
Jog-walk 2 miles not caring about time

Mat Room- Crunches- supermans 10 minutes

Wednesday-LEgs
Squat-135x15, 225x8, 275x burnout x2 supersetted
SS Stiff Deads 135x15, 205x burnout x2
Bike-30minuts 80rpms level 7
Mat room- Push Ups, crunches, Wall sits, Pull Ups x 20 minutes

Thursday-
Jog-walk 2 miles TIMED
Bike-30 minutes

Friday-Pull
Bent Row- 95x15, 135x burnout x 2 Super setted
Lat Pulls- 135x15, 160xburnout x2
Lawn Pulls-65x burnout x 3 supersetted
Hammer curls- 30 x burnout x 3

Jog 25 minutes no walking Lap total-

Mat Room- Diamond Push ups, crunches, wallsits, Bridges x20 minutes

Sat-OFF
Sun- walk 30 minutes

Any input???? suggestions????

Posted by: Burner02

Hey- congrats on making the academy. A buddy of mine, when he got out of the AF: we were both AF Cops. Went into the BP in Brownsville, Texas. Worked there for about 5 years, I think. He said you can get all the over time you want. ($$) and they got to work with the local PD as well. he told me some of his 'adventures'. he loved the work..but got some sort of physical ailment in his hand and had to quit.

Posted by: WantItBad

thanks burner

Posted by: Double D

I love supersets! Soon I will get out of westside and get back to things like that. Nice workout buddy.

Posted by: Seanp156

Nice to see you're back at it... It's too bad you and Squags couldn't make the meet, it was a great experience... You think you'll ever have time to try and do one anytime soon?

Posted by: WantItBad

i dunno man the BP wants me there in june and i graduate in may

Posted by: WantItBad

So much for 6am forgot to set my alarm shit...no biggie done with class at 3 i will do it at 3!!!

Posted by: WBM

Are you sticking to the weights listed or increasing when you feel you can? Seems like you'd get stuck at a weight and your rep range would increase, but I'm not certain of te benefits.

Just curious as to why. Seems interesting.

Posted by: WantItBad

when ever i hit 12 reps i am going to increase by 10 lbs the lifts i do are goin to change every 3 weeks as well

Posted by: WBM

Coolness.

Posted by: fyredup1286

yea man welcome back...wut r ur goals?

Posted by: WantItBad

goals are to be ready to fight for mylife till back up arrives .....

Posted by: Archangel

Glad to have ya back BRother Bad!!! Wish ya nothing but the best my Friend in your goals!!!

Posted by: WantItBad

11-6-06 Push
Incline-185x7, 185x5
DB Bench- 70x10, 70x7 SUpersets

Dips-12, 11
30 seconds rest

DB Shoulder Press- 45x12, 45x11

Jog walk 5 laps

mat room- pushup, crunches, supermans, wall sits, pull ups pushups, crunches for 10 minutes

WOW am i out of shape

Posted by: Archangel

Hey don't sell yourself short my Friend!!! Keep at it, what kind of training are/will you be doing?

Posted by: WantItBad

a push/pull/legs split with a focus on conditioning through wieghts

Posted by: WantItBad

Sunday 12-3-06

Stability Ball Circuit-
1.Leg Curls x15
2.Wall Slides x15
3.Crunches x15
4. Push ups at thigh x15
5. Balance

3 sets

Eliptical- 30 Minutes

Posted by: CowPimp

You'll be back to squattin' big weights in no time. Any plans on competing in PL competitions still?

Posted by: WantItBad

Nope, my goals have changed drastically over the last year. My goal now is to be more of a complete athlete....ie better conditioned, more flexible and try and maintain 180 lbs body weight, I am at 235 right now so i have a long ways to go. But on the other hand I would still like to be considered strong.

Posted by: WantItBad

Monday 12-4-06 Chest Tris

Stability Ball Circuit-
1.Leg Curls x15
2.Wall Slides x15
3.Crunches x15
4. Push ups at thigh x15
5. Balance

Incline Bench- 135x12, 175x 3 x 8
DB Bench- 60x3x10
DB Incline-50 x 2 x 12
Dips- 3x10 supposed to be actual 10, 9, 7

Pushdowns- 3x10x 5 on the pin thing

Bike 20 minutes- 4.5 miles

PM cardio to come

Posted by: WBM

Where ya been?

Posted by: WantItBad

being a piece of shit......

Posted by: WBM

Ooooooh...sounds like fun.

Posted by: WantItBad

it was until i saw myself infront of a mirror without a shirt on

Posted by: WantItBad

12-4-06 PM cardio

Eliptical- 25 minutes

Push Ups to failure x2
Crunches to failure x2

Posted by: WantItBad

12-5-06 legs A.M

squat-barx15, 135 x 15, 225 x 10, 275 x 2 x 8
leg curls- 85x3x12
lunges- 40 x 1 x 12

bike-15 minutes

Posted by: WantItBad

12-5-2006 Cardio P.M
Eliptical 25 minutes

Posted by: WantItBad

12-6-2006 AM cardio

Bike- 30 minutes 7 miles covered

Posted by: Archangel

Excellent Brother Bad, keep at it my Friend!!! Wishing you nothing but the best on your goals!!!

Posted by: WantItBad

Thank You Arch! Whenever you leave comments it makes the day a lil better.

12-7-2006 BACK BIS Cardio

Rack Deads-135x15, 225x10, 315x10, 8 (pussy)

Pull Ups-(assisted cuz im a pussy) 3x10

Bent Row-3x10x95 (again Pussy)

Hammer Curls- 2x10x 22.5 (i dont need to say it)

Eliptical- 45 minutes

God I am never taking any time off for longer then a week unless i am injured or something this sucks not having strength....ugh

My conditioning is starting to get to a level where I could maybe think about jogging

Posted by: WantItBad

also i was told this today by someone i respect in regards to training
" Listen to everyone, believe no one, figure it out on your own find what works best for your body"

Posted by: Archangel

Hey now don't be so hard on yourself!!! Your back into the swing of things, and the #'s will climb rapidly!!! I tip my hat to you for doing it, so keep your chin up and your heart light my friend!!!

Excellent advice too I might add!!! Leave your OWN trail, thats what I say!!!

Posted by: WantItBad

12-8-2006 shoulders

Standing Military- 45x15, 65x10, 75x3x12

3 way shoulder- 20x2x12

Swiss Ball DB Press- 35x13

Eliptical- 40 minutes level 7!

Posted by: WantItBad

goin to pull legs push m w f next week

Posted by: Archangel

Good lookin w/o, gotta love the pull,legs,push routine, Best Wishes my Friend!!!

Posted by: WantItBad

12-9-06 OFF

Feels good to just lay around

Posted by: WBM

Glad you enjoyed your off day. I hate sitting around doing nothing! And good luck with the new plan.

Posted by: WantItBad

12-10-06 Cardio

Eliptical- 45 minutes at a major incline level 8 of 10

Pushups- 1x35
Crunches- 1x35

Posted by: WantItBad

12-11-06 Push (HIT) archie help please where you see fit or anyone else for that matter
After warm up

Incline Press-185x9, 20 second rest 7 more

Swissball DB Press- 55x12 moving on up next week

Dips- 14

BlackRope Push Downs- 60 x 15 moving on up next week

Swiss Ball DB Press- 45x8 way harder than i thought

Low Cable Flies- 30x15

HIIT on Elipitcal- 20 minutes

Total workout was like 35 minutes was hard as hell like cardio wise but my muscles didnt really feel taxed but oh well i dont really care about gaining mass just maintaining what i have now and shedding the fat so maybe its better

Posted by: Archangel

Looks good to me, but what is your cadence??? If you can do half or more on your second set after rest, then you need to up the weight, or slow the cadence and reduce rest time!!! Just my 2 cents, not trying to be a bother!!! Lookin good Brother Bad!!!

Posted by: WantItBad

so should i cut the rest interval to a shorter time or add 15lbs and see what that does

Posted by: WantItBad

talk about a week so far, monday- group presentation 45 minutes long done
today tuesday- Stats(test) Spanish(test) Police Admin ( 45 min presentation alone) after that a work out and than im on cruise control till next semester

Posted by: WantItBad

Tuesday- 12-12-2006 Cardio

HIT 18 minutes on bike

12 minutes SS on bike

Just busy with my last week of school.....I HATE GROUP PROJECTS! FUCKING PEOPLE THAT DON'T DO SHIT AND THEN EXPECT TO GET CREDIT

Posted by: WantItBad

12-13-2006 LEG HIT kinda cardio

Squat- 45x15, 135x10, 225x10, 265x13 20 seconds rest 6 more

Leg Curls-90x19

Swiss Ball Squat- holding 25lbs plate x 22

IM SOOOOO TIRED because of STUDYING

Posted by: WBM

Very nice squatting. Looks like you are back in the groove.

Posted by: WantItBad

12-14-2006 fell asleep at like 730 last night woke up once at 11 for a half hour than slept till 8 am i feel refreshed

Posted by: WantItBad

12-14-2006 Cardio

WMB- Thanks for the encouragement but that is no where near I should be lol could do that at 330 in the spring god i am never takin a long break again

Cardio- Elliptical 30 minutes level 25 incline 6

Why is it you cover such a short distance in a long time on an elliptical?

Posted by: Squaggleboggin

Hey, man. Long time no talk. Glad to see you're back (I am too). Looks like you're progressing nicely.

Posted by: WantItBad

Squaggle- Im a pussy

Posted by: Burner02

Quote:

Originally Posted by WantItBad

Why is it you cover such a short distance in a long time on an elliptical?

my thinking is that you really aren't 'striding' very big steps, as you would be if you were running)
Saw your gallery. Looks like we are similar in physical appearance...of course...I'm better looking...

Posted by: WantItBad

ya know you are smarter than you look

the elliptical thing makes sense

Posted by: Burner02

and I um..look...uhh...wha?

Posted by: WantItBad

12-15-2006 Pull Cardio

Rack Deads-135x10, 225x8, 315x10(failure) 20 sec RI 6 more

PullUps- 13 with weighted help

Bent Row- 95x8

Vbar PullDowns- 115x 10

Swiss Bal Pull Ups- 4 unreal hard

Hammer curls- 25 x10

All lifts takin to failure

Cardio- Bike 20 minutes Elliptical 20 minutes

Posted by: WantItBad

Sushi Time!!!

Posted by: Archangel

Excellent w/o my Friend, what is your rep speed???

Sushi huh??? MMMMMMMMMmmmmmmmmmmmmm, Good Stuff!!!

Posted by: WantItBad

Im guessing my rep speed is like 2-0-1 next week i am gonna try your 4-0-4 method ......Do you think im doing enough

Posted by: Archangel

Honestly I would say your doing almost too much, 5 exercises for back and only 1 for Biceps!!! But if your recovering and your numbers keep climbing, then who am I to say anything!!! Definatly give the 4x4x a shot, let me know how you feel after that, I puked today, Good Stuff!!!

Posted by: WantItBad

well with all the pulling my bis are fried by the time i get to the hammer curls......and what about the push workout enough? i know my legs cant handle anymore cuz i am still having troubles walking after a long rest

Posted by: Archangel

I hear ya!!! I wouldn't recomend more than 3 exercises a bodypart though, but that is just me!!! If you go to failure, and rest pause and do it again, trust me, 3 exercises is plenty!!! Wishin ya nothin but the best BRother Bad!!!

Posted by: Squaggleboggin

I think ArchAngel is officially the most positive person ever.

Well of course you're going to feel like that at first. Trust me, after a few months you'll be back to where you were and in a year or so wondering how you were so weak to begin with.

I love you. (Beat that, ArchAngel...)

Posted by: WantItBad

ok enough with the reach arounds geeee zuz

So you think Deads, pull ups, and some row would be enough but do rest pause for each lift? instead of just the first one of the day......does that even make sense

Posted by: Kathryn

I'm goin to kick your ass!

I hope this program you have up for me will help

Posted by: Kathryn

\

Posted by: Kathryn

to start a journal on here or not

Posted by: Kathryn

oo..the plan just got bashed for me at least

Posted by: WBM

I'm not sure how'd you manage to do rest pause for an entire workout and keep the intensity up...

Posted by: Double D

Quote:

Originally Posted by WantItBad

12-15-2006 Pull Cardio

Rack Deads-135x10, 225x8, 315x10(failure) 20 sec RI 6 more

PullUps- 13 with weighted help

Bent Row- 95x8

Vbar PullDowns- 115x 10

Swiss Bal Pull Ups- 4 unreal hard

Hammer curls- 25 x10

All lifts takin to failure

Cardio- Bike 20 minutes Elliptical 20 minutes

Why are you taking all of your lifts to failure? I am not a big fan of this, however if it works for you then more power to ya. I have did a workout something like no rest all to failure and I couldnt hang I puked everytime and said never again. Oh and this was all thanks to Archie!

Posted by: WantItBad

ya i got the idea from archie.....I am gonna see what it does for me

Posted by: Double D

It is pretty insane huh? I had a hell of a time with it. I couldnt keep anything down at all!

Posted by: Squaggleboggin

Interesting. I've never really used failure (except when I didn't know anything about lifting and I had super crappy routines - not that training to failure is a reflection of that). Personally I find it best to push myself to just before failure, but by using high weights and low reps. I guess it's near-failure in the form of adding weight rather than reps.

Posted by: WantItBad

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

great link on showing how to do lifts

Posted by: Archangel

Great link BRother Bad!!! You'll be suprised as to how long you can keep your intensity up!!! Trust me, if I can do it, anyone can!!! That is also another reason I wouldn't recommend doing more than 3 exercises a body part (Larger Muscle Groups) and 2 (For Smaller Ones) especially if using the rest/pause technique!!!

yes puking might become a part of your training, just look for the nearest trash can, LOL!!!

Posted by: Archangel

Brother Squaggle, Thank you, I try!!!

Posted by: WantItBad

12-20-2006 PUSH and LEGS

Traveling back from school didnt give me time to lift monday or tuesday so today both

Incline Bench- 185x8, 20 sec RI 185x5
Hammer Strength Bench- 90 on each side x 15
Swiss Ball Bench- 75x6
Dips- 14 20 RI 6
PushDowns- 90lbs 14
Swiss Ball DB Press- 45x8, 55x6

Leg Press- 500lbs did it until i got 100 reps

Crazy workout back in my hometown for christmas break dont know how i fell about that yet

Posted by: WantItBad

12-26-06

Havent trained since wednesday ....fuck

Posted by: Burner02

no worries..think of it as your recovery week...get back in the gym..and you will probably be a little stronger...

Posted by: Double D

Oh well sometimes we all need a good old break.

Posted by: WantItBad

Been lifting again more ice fishing, bow hunting and snowmobiling though...i tell ya though my upper back is more sore from bein on the snowmobile all day than any back workout i have ever done.....

Posted by: Kathryn

I fell in love with 24/7 Fitness..I'm hooked to the place now

Posted by: WBM

Snow mobiling sounds like fun.

How's the nutrition going?

Posted by: WantItBad

ah its goin hard to stay focused when i get home on break so many fun things to do.....back to school in 12 days

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