Gettin' Strict and BIG!!!

[DeadBolt]

Yea brotha I hear ya....thats why I joined an engine company heh. I go into burning building I dont jump and climb around on ladders getting away from em heh. I don't mind the hieghts, I just have a phobia of the landing part after you fall.....kinda bugs me a little lol. I love the whole thing though, I am actually enjoying the ladders now though especially advancing with a charged hose up 5 flights @ 180psi. This is with a 3in hose..*sarcasm*..hope ya caught that heh.

My chief who is a detective in my town told me to become a cop b/c he said I'm good at it....I don't let things scare me. I told him once I'm 225lbs and ripped I'll think about it seriously so unless god performs a miracle on me this year I have to look for another job b/c thats about 50lbs away right now lol. It would be a killer job though.

 

[DeadBolt]

Well I guess that one bad day for chest led me to have some other great days b/c legs rocked on wen. and fridays back workout was awsome. Not that I put up more weight, and actually I decreased some weights but it just felt awsome.

CG Chin
assisted#6x6
assisted#6x5
****why do people always run away when they see someone that wants a spot for pull ups or chin ups? I am always forced to use this damn machine.

WG Cable Row
135x10
135x10

DB Row
50x10
55x10

Pull Over
55x15

BB Shrug
185x10
185x12

DB Shrug
70'sx13
80'sx15

Neck Flex
20x15
25x15

Neck Lateral Flex
10x15-both sides

Machine Crunch
120x10
120x12

Twisting Crunch
10x12
15x12

Knee Raise
20x15
****these feel awsome with that added weight...

 

[cops25]

Caught it
Weight isn't the main factor in LE, mindset is. We have alot of small guys in this Dept (In my old place, the average weight was right around 230, with a heavy close to 290...at the end of the shift, instead of heading home, we'd all go to the gym), My current place, I think most of them are around 160(I'm guessing), and maybe 10 guys work out (out of close to 100, and of course, those that dont work out think the ones that do are all on Gear, "How else can you get that big?"...never mind the eating every two hours, and busting my ass in the gym after working a midnite shift while they go home and drink beer)....But all can handle themselves pretty good (we deal with quite a few "not so nice" areas). That's not to say an extra 60 pounds of "leverage" doesn't help. I'd say go for it...If it takes you another 2 years to gain the 50 lbs, so what? Then, in 2 years, you'd be a 225lb Ofc. with a years experience, rather than a 225lb rookie

As for the chin-up spotters, I think it's a macho thing...no guy want's to be that close to another guys buddies (I asked twice, and gave up)...the only quicker way to clear your work area is to ask for someone to help you do Donkey Calf raises LOL.

 

[DeadBolt]

WOO HOO lol.....this weekend i have been eating like crazy...anything and everything and the workouts are great. Not the best food but hell I need something after starving all week long.

Heres my RR Arms

DB Curl
30'sx8
30'sx8
****should have gone higher but the burn felt awsome.

Cable Curl-same time
120x8(60 on each rack)
120x8(" ")

Concentration Curl
20x15

Dips
20x8
25x8
30x8
****made my tri's yell boy these felgt awsome......loving this stuff heh.

Pushdown
130x10
140x7
****almost the whole rack...maxes out at 150!!!

Kickback DB
15x10
20x10

Wrist Curl
40x15

Reverse Wrist Curl
20x15

Like I said before I have been having some awsome lifts lately and I just hope they keep coming. Arms were really pumped today and some of the guys there even noticed some changes in me...saying I'm gettin bigger...or the words they used..."thick" and "beefy" heh.

Cops25..I've always wanted to be a cop and many of my friends are going to be cops but I am not sure. Like it sounds like an awsome job but I am also very into the nutrition/personal training field. I am going into my fall semested of college next month for basic nutrition and excercise science....and 4 of my friends are going for criminal justice. I was thinking after or during this semester if I really don't care to much for it I would switch to criminal justice and go for the police field. I know you are already a cop and I'm sure you love it but is it a field you recomend for someone like me? I wouldn't mind doing it but I never really considered it with much thought.

 

[cops25]

I enjoy many aspects of it, But there some downsides as well (I guess the same as any job). Most guys (and gals) who are already involved in emergency services usually do well, as they already have the mindset to stay calm in "oh shit" situations (more so fire than ems...an oops in ems might lose a patient, but an oops on the fireground can lose you or a brother), as well as the willingness to get the job done.
Downsides, running into idiots I've arrested while offduty and out with the family, everyone and their brother always has a legal question they want to ask, and I can't raise hell like I used to (probably not the worst thing to lose, but I'm sure you've had some fun times at the conventions, and know what I mean), goofy hours, and you find people who you've know prior to the job act different around you. I had friends who smoke once in awhile (never in front of me), and while it's not my thing, I never gave it a second thought. Once I got the job, they got distant. Same w/ the gym...there've been bros I became freinds with (who use gear), who kind of shied away once they found out what I do....even though that would be the last thing I would ever worry about.
There are pros and cons...and while you do lose some freinds, you gain some as well. As far as school, I got my degree for CJ, but have thought about the nutrition/exercise as well...There's nothing wrong with moonlighting (as long as the Department allows it). It would be the perfect combo...building a pension and a good amount of paid time off through the LE job (a BIG plus working a Gov job), and make some good money on side doing some personal training.
You could always ask your Chief if he'd let you go on a ride-along or two. That way, you could see the job firsthand, and you could hear from the local Ofc's about their experiences.

Sorry for the long post (I should've just PM'd you). If you have any offline questions, My mailbox is always open, and I dont have a problem answering any questions (probably one of my downsides...I'm too damn open about work)

 

[DeadBolt]

cops25: Yea I hear ya with all that stuff you said. I am still in that boat of trying to figure out what I want to do for a living...I would love to be a cop but if not in my own town then I don't know if I would enjoy it as much type deal...ya know?

Well I had posted a few times last week but my comp is all messed up and none of my posts went through. Yea so I don't think any of it was real important. I did however have to work all weekend which sucked. I had 2 parties to cater and those are 18 hour days. Wow weekend of rest down the drain. I was so exhausted today but I got to actually put some fires out. A full day of sweating my ass off and I loved every minute of it lol. Good day b/c I got to play with fire, no set reading, and a decent day in the gym...love these days lol.

Shock Chest/Shoulders 8-9-2004

Cable Crossover/Incline Smith Press SS
50'sx10/115x8
60'sx10/125x8

Incline Fly/Dips SS
30x10/selfx10

Seated Machine Press DS
135x8/120x6/90x7
****there has to be a sub for this b/c they really kill my shoulders!! I feel they hit my delts harder then my chest. I was thinking maybe I could hold the inside grips that are verticle rather then the outside horizontal grips. It is closer to my natural grip range on a BB. Any suggestions?

Sated Side Lateral/Machine Lateral SS
20'sx10/80x8
25'sx7/80x8

Reverse Pec Deck/Upright Row SS
120x8/80x8

Cable Front Raise SS
50x8/40x8/30x8
****I decided to drop the weight this week b/c my shoulders were so tired and just shot for a nice burn at a lower weight. Felt awsome!

Cable Crunch/Hip Raise SS
120x15/selfx15
140x15/selfx10<<wow what a combo!

Twisting Crunch/Knee Raise SS
selfx12/selfx12
****yea so the second set of this just wasnt gonna happen!

Weighted Machine Crunch DS
100x10/90x10x/80x10

Overall a good day. The shock portion for abs may be a little to much though. I was thinking of either dropping it to 3 sets (2 SS's and 1 DS) or dropping one of the twisting/knee raises b/c those knee raises are impossible after all of that lol. Ill try it out friday and see what happens.

 

[DeadBolt]

Wow its been such a long time since I've been here. I have been pulling like 12 hour days of practicing for my evaluation that was yesterday. Well I passed!!!!!!!!!!! I passed all 19 stations and never got one warning (that means I did em perfect heh) We all went out to celebrate last night b/c we could finally kick back and relax b/c now me and my class of 38 are finished with our month of hell heh.

I did however manage to get my legs and back workout in this week. Arms last night never happened b/c I was so tired and sore from all the things I did. And now I sit here sick from sweating so much then going from extreme heat/cold. Now I'm just trying to keep some fluids down and get better. I'll post my two lift days in seperate posts.

 

[DeadBolt]

Shock Legs 8-11-04

Leg Ext/Front Squat SS
120x8/115x6
****I really dislike supersetting squats. I think if I were to do the squat first then leg ext or something I may feel more confident but I get realy scared almost when SS'ing squats. Is this normal? I am gonna have to work something out here.

Leg Ext/Leg Press SS
120x8/450x8

Lunge db DS
35'sx10/25'sx8
****went really low volume on my legs b/c I was doing so much these past few weeks. I think this week I will add some more volume now that I don't have to go to the academy anymore.

SLDL/Lying Leg Curl SS
135x10
145x8/60x10
****I was about to superset my LLC's and as I walked to the machine some dude was there doing like 30 reps, I was like WTF man. So I just added some weight and did another set. Kinda pissed me off. But I was able to go a lil heavy with them the second set and they felt awsome.

Single Leg Curl DS
50x8/30x6

It was a pretty decent day for the conditions I was in. I just can't wait for school to start so I can have a set schedual and I can get my routine/diet planned out right.

 

[DeadBolt]

Shock Back/Traps 8-13-04

Pullover/Pulldown SS
60x9/135x8
60x10/120x10

Stiff Arm Pulldown/Reverse Bent Row SS
100x8/80x10
100x8/100x10
****bent rown was really low but my back gets hit so hard at school its crazy.

CG Pulley Row DS
150x6/135x7/120x6

CG Upright Row cable/Machine Shrug SS
120x8/340x10
110x10/360x10

Cable Crunch/Hip Raise SS
130x15/selfx12
130x15/selfx12

Twisting Crunch/Hnaging Knee Raise SS
selfx12/selfx12

Machine Crunch DS
100x8/90x8/80x8

 

[DeadBolt]

Now I am up to date here I think. Time to go post on some of my favorite journals and do a couple things around the boards. Like make a new diet for myself heh.
I'll be back!

 

[cops25]

Congrats Bro
How bad did the humidy kick everyones ass?

 

[DeadBolt]

Congrats Bro
How bad did the humidy kick everyones ass?

Thanks man...feels great to be certified now.

Humidity sucked so bad. We were sweating like pigs. I actually wished it was a little warmer so I wouldn't have gotten sick. I went to fire attack, hot search/rescue, and arial climb with my scott and full gear. As soon as I was done I was ordered to strip down to prevent heat stroke. I wanted to get those 3 done so I wouldn't have to lug my pack around and that was great but once I took my PPE off the breeze hit me and screwed me up. I am so sick now it blows. I was walking around soak and wet all day and the humidity never let any of us dry off. It was as if it was raining all day on us. But hell it was worth it, I passed lol.

I think by me taking working out and diet so serious it really helped to prepare me for these days b/c even though I am smaller then lots of the guys there I could hold my own weight. I had more stamina then most of the guys in the class and I was up and roarin the whole day lol. Some people failed b/c they were to tired to deal with the ladders and such but I was able to stick it out the whole day.

 

[cops25]

I beleive it...the humidity around here was high the past week, I imagine it was the same or higher with you being closer to the ocean.

I think working out and the nutrition plays a big part. I find I can recover from physical exertion (running, scuffles) quicker than I did prior, and being used to pushing yourself past "worn out" during exercises crosses over to your job as well (like you said, some of the guys gave up on the ladder, you just kept on truckin')

I'm happy for ya...that testing is a bitch in nice weather...

 

[DeadBolt]

Damnit! Thats pretty much all I've got to say.

I am still sick today which means no weights for me. I hate feeling like this b/c I'm not a house person, I need to be out and doing things or I go insane. I have been trying to sweat everything out but it doesn't seems to be working, so now I've added some extra vit C, cranberry pills, a multi, and 2 advile cold/flu. I hate taking medicine but if it makes me feel better I'll do it. I hope this thing kicks fast b/c I've got alot of things I need to get ready and start doing and I can't do them while sitting in bed lol.

Just figured I'd stop in and say G'afternoon to everyone since I just woke up lol.

 

[DeadBolt]

All better! Thank god, I have been loading my Vit's and trying to keep a decent diet as well as drink plenty of fluids. I am not 100% better but its almost there. Had some great days in the gym though yesterday and today.

Power Chest/Shoulders 8-17-04

DB Press
65'sx6
70'sx5
70'sx3

BB Incline
115x6
125x5
125x4

Dips
+20x6
+30x5
+30x5

Smith Military Press
115x6
135x4

EZ Curl Upright Row
80x6
90x5

Cheat Lateral
30'sx6
30'sx6

Cable Crunch
140x8
150x8
150x8
****I need a way to add some more weight. I do em kneeling on the ground but I am maxing the rack out. I am thinking of doing them standing w/ my back to the cable, I tried a few rep this way and the weight was much tougher. I think it may be a temp solution.

Hanging Leg/Knee Raise
+10x8
+10x6
+10x6

Overall it was an AWSOME day. Chest felt so strong and I was very happy with my lifts. I did them all with much confidence and was not worried abotu bailing at all this week. I feel the strength and some size building heh. Shoulders felt real strong and boy chest and delts are sore as hell today. I love it!

 

[DeadBolt]

Power Legs 8-18-04

Squat
155x6
155x6
135x6
****The first 2 sets I went just above parallel, and hated it. Owner of the gym grabbed the 10lb plate off my bar as I was squating and it made me sway sideways. I almost shit myself. Kinda screwed me up the rest of my squating time. I dropped the weight and went parallel the last set.

Leg Press
400x6
430x6
450x6

Single Leg Ext
60x6
60x6

Lying leg Curl
80x6
90x6
90x6

SLDL
135x6
170x4

Legs felt OK today. I didn't want to push em today, just didn't have the urge to. I stayed in the 6 rep range for the whole night. Dropped the weight on the leg press a BUNCH. I was doing them crappy so I'm starting from scratch. I feel the quads burn a little more now and less pain in the knees.

 

[cops25]

Power Legs 8-18-04
****The first 2 sets I went just above parallel, and hated it. Owner of the gym grabbed the 10lb plate off my bar as I was squating and it made me sway sideways. I almost shit myself. Kinda screwed me up the rest of my squating time. I dropped the weight and went parallel the last set.

What the hell was that all about? I could see some wingnut doing it (not that it's any better), but the owner??

Glad to see the health is back on par

(BTW~ I'm catching up on the DB Press)

 

[DeadBolt]

Yea I was mid squat and he was like stand up. So I was fully up and he switched the 10lb plates. He was organizing or some crap and he wanted the plate I was using on a diff. rack and replaced it with the proper one. I started bitching at him and everyone laughed...mostly b/c I swayed with such little weight on my shoulders, but O well fug em.

I am sooo glad I am able to stay in the gym with only one day off. I hate missing a day in the gym if its not a schedualed day of rest.

Yes DB's are growing. I was happy b/c there was a fellow fireman who is damn big there yesterday. I for sure thought he was going to out lift me but wouldn't you know it he could barely get the 40's up. I am much stronger then this guy and I would have never realized it b/c he is a monster. I think thats what made my day so good heh.

What are your current DB weights and reps? I love DB's b/c they don't bother my shoulder but eventually I am going to focus on heavy BB lifting just so my BB and DB weights even out. I can put up an extra 20 or 30lbs with DB's.

 

[gwcaton]

Looking good in here ! I see some increases in strength, Good job

 

[JerseyDevil]

Congrats on surviving 'hell month' . Workouts looking good too!

 

[cops25]

I max at 65x4 on my 3rd rep. (well, my second working rep...I'm following a plan suggested in another thread), but We'll see what next Monday brings
you're a little ahead on the leg press, but I think that because you're haulinghose up and down ladders, and I sit in a car

Maybe one of these days I'll get the balls to start my own journal.

That Gym Owner sounds a little like a Jackass...should go and switch all the plates around...45, then a 5, then a 25, all on the same pin (LOL...wait until your last day there)

 

[DeadBolt]

gwcaton: thanks for all the support. The strength is definatly coming along, little by little I am getting there. I am just glad all these gains are still in a natural state, no enhancers or magic drugs. You comments and praise are much appreciated.

JerseyDevil:Thanks for stoping by. O yes thank god hell month is over. It is realy great not to have to get up and run up and down steps with a ton of gear on. Now I shovel shit at my summer job lol. Its great to see you in here, you comments really keep me going. Glad theres such a great group of people around here.

cops25:That is really god for DB's. I was there just a few weeks ago. I find that with p/rr/s I break new records all the time. I never had a great chest though. I think my back and tri's are my strongest parts. In time my friend I'm sure you will catch up but Im gonna try my hardest to make that a difficult thing for you to do lol.

Legs I actually can go a little heavier on but I don't like to anymore. I have recently started going just a tad lighter and I like it more. I actually have had best results through keeping a journal so I know exactly what i did the previous week. I really helps me keep track of everythign I do. You should try one and believe it or not if someone doesn't like what you have to post they wont read it lol. Even if you keep a personal one in a notebook or something like I also do it really helps you keep track of all your lifts. I get alot of hell from people for carrying my pad around but when I show em how much my lifts have gone up since I started it they are amazed. I can turn to any page and tell you about each lift and why it was so low or high, I keep little notes and comments in it.

Yes the owner of my gym is an ass, but he is an ass that is a monster. The guy is huge. He is ussually a pretty kewl guy during the day but come night time all the young hot shot juicers come to the gym and he starts acting like a dumb ass. I have known him for like almost 2 years or so and he has never given me any problems just busts chops. He has also been a friend of my cousin (my old trainer and best friend) for the past 12 years. I wont be leaving this gym any time soon heh, I'll just get even next time he's benching his measly 500lbs and I make him laugh lol.

 

[cops25]

The harder you try to stay ahead, the harder I'll push to catch up...Helps with motivation I'm still natural as well. I did try MD, but it was before I found this site, and I wound up getting Gasparis garbage (which I finally threw out in the third week...didn't affect me either way). I did buy HP's M1T, but I stored it away for future use, if I decide to.

As far as journals, I keep a small notepad with me @ the gym, I'm sure I look like Rainman (during the Judge Wapner scene) scribbling in it after every set
"five minutes to pushdowns, five minutes to pushdowns" LOL
When I get home, I transfer it to a full sized notebook (I have crap in there from 94...I was a skinny shit...6" 160 lbs). Just dont have the nuggets to lay it out all online yet...pretty soon.

About the owner...I guess that's a little different, but it's still a little off putting you at risk chucking a disc or two (but the bench idea sounds solid) LOL

 

[cops25]

I cant edit the previous post, so I had to make a new one...I figured screw it, and started a journal of my own...you're more than welcome to stop by and laugh

 

[DeadBolt]

Been a lil busy but tongiht i made a few seconds to post my rersults and say hi to everyone. Been working like crazy the past few days. Friday was a tuff day for me. Wroked an 8 hour day of construction and various manual labor events followed by 4 hours of demolition at my cheifs house. I wasn't planning on going to the gym but i once told a guy even though he worked all day doing construction he needs to find time for the gym...so I did the same and went. At first I was bone tired but i ended up having a great night. heres the results:

Power Back 8-20-04

Deadlift(sumo)
175x6
205x3
205x4
****I was really tired here so I think I could put up a little more with better conditions. I will try these again next power week to experiment. Sumo's are awsome though.

Bent Row
115x6
125x6
125x4

Chin
assist#7x6
assist#6x6

CG Seated Row
150x6
165x5

BB Shrug
185x8
225x8
225x8
225x8
db's-90'sx10
****Don't ask me why I guess my brain was fried or I thought it was a rep range week and went to the DB's and did a set. Remembered I was only suppose to do BB's this week so I stopped heh.

Cable Crunch
150x8
150x8
150x8

Knee/Leg Raise (hanging)
+10x7
+10x6
+10x8
****LOL I was sweating so much today that I could barely manage to keep a grip on things. When I tried these my arms kept sliding off the pads heh.

Overall had a great workout, lots of lifts went up in weight and none went down i don't think. Felt awsome!!

 

[DeadBolt]

Power Arms 8-21-04

BB Curl
60x6
70x6
70x5

Preacher Curl (ezcurl bar)
60x6
70x3

Hammer Curl
35'sx3
30'sx5
****Thought I could get more with the 35's but it wasn't happening by myself.

Incline CG Bench
115x4
105x6
105x5
****These are so damn hard. My weight has dropped drasticly on my CG's b/c it is so much harder. I never feel them the day of arms but the next day I am sooooooo sore its not even funny. I just hope they are working.

Skull Crusher
35'sx6
35'sx6

Single Arm Ext.
25x6
30x4

Wrist Curl
50x10
60x8

Reverse Wrist Curl
30x7
30x8

Overall it was a decent day of arms and they sure were screamin when I was done. Now this was the easy part of the day. After the gym I did some more demolition(4 hours) then went to a BBQ. I swam for 7.5 hours. We never got out of the pool, ate and drank right in it lol. We kept playing football and just wrestling the entire time. Tthe more they drank the easier it was for me to kick their ass. I also did about 45minutes of laps for the hell of it.

Today I woke up so damn sore. From fridays work, workout, saturdays workout, work, and swimming all day I think every muscle is sore beyond belief. I had to waiter a party today and my upper body was killin me today heh, could barely pick the plates up.

 

[BIG C]

Awesome arm day bro!

Are the Incline close grips a lot tougher than regular close grips? I have never tried those before.

 

[DeadBolt]

Awesome arm day bro!

Are the Incline close grips a lot tougher than regular close grips? I have never tried those before.

Nice to see ya around, thanks for stopping by.

O hell yea they are much tougher. I was putting up 135+ easy and now I struggle majorly with my 105 lol. But they do really rip my tri's up man. I get so sore afterwards. I will do them for another cycle or so then switch back to flats. See if there is a difference.

 

[DeadBolt]

8-23-04 RR chest/shoulders

DB Incline
60'sx8
60'sx7
60'sx7

BB Flat Press
115x9
125x8
125x7
****I had complete control over this weight this time. Last cycle I was all over the place and even bailed my last set b/c it was about to crush me. I was nervous big time so I made sure I didn't push it to ensure I wouldn't get crushed again. It seems my BB's doing increase as fast as my DB's do...I wonder why.

Fly
30'sx12
30'sx12

Standing Single Military
35x6
35x7

Bent Lateral
30'sx10
30'sx10
35'sx6

Cable Side Lateral
20x10
20x12

Machine Crunch
120x10
120x10

Twisting Crunch
10x15
10x15

Knee Raise
15x10

Had a decent day. No lifts where to spectacular but hell can't get everythign you want over night. I'm really upset my BB lifts are still so damn low. I just can't seem to increase em. Maybe I should eliminate all DB's for a while and concentrate fully on BB's. What do ya think?

 

[gwcaton]

Workout looks good to me. I don't think I'd can the DB's, I would think they would be more of a help then a hindrance. The amount of weight you are using with the barbells may not be as heavy as you would like but looking at your avi I'd say they are working for you . stick with it