The Donut Shop (aka Cops Place)

[cops25]

No pics yet...I'm still a little behind your avatar pic (and if I remember right, that was old). I put my mearsurements in one of the first posts...I was gonna measure again in a month and see if there is a change.
Weird stuff is, I still haven't gained any weight...I know I'm getting results, as my clothes fit a little tighter now. I can't see losing exactly one pound of fat for every pound of muscle, but I'm just going with the flow for now.

 

[DeadBolt]

I'm just going with the flow for now.

Keep it simple and to the point...no need to complicate things.

 

[BIG C]

Checkin out your journal for the first time. Looks good!

I use ON Protein also. I throw in 2 scoops(Vanilla), a bannana, a scoop of peanut butter, and a few ice cubes. Taste Great!

Good Luck with your goals.

 

[cops25]

I started drinking it with water today...aint no milkshake, but it's not bad either...I threw in 2 scoops with 8oz water and a few ice cubes.

I missed legs Friday, so I did them today. When I woke up this morning, I was pumped the hell up for some reason, and couldn't wait to get to the gym. I was real happy with my weights today, although on the last set of leg presses, I thought I was gonna puke (you know that feeling right before? when you get the cold sweats and that knot in your gut? I had it for a solid five minutes)...Some of it may have been the heat, but I like to think it's because I whooped my legs silly


8/28/04
Weight: 221 (Still)
Ab machine: 25x130, 25x130, 35x130 (figured I'd give it a shot as a warmup ex.)
Leg Press: 8x400, 8x450, 8x470, 6x470
Quad lift: 8x110, 8x120, 8x140, 8x160
Ham Curl: 8x120, 6x130, 6x130
Seated Calf: 10x100, 10x100, 10x100

BB Shoulder Press: 8x55, 8x45, 8x45
Lateral Raise: 8x20, 8x20, 8x20

My shoulder work needs improving, I'm still stuck at 20lbs, and the last set burns like a mofo.....

 

[DeadBolt]

I thought I was gonna puke (you know that feeling right before? when you get the cold sweats and that knot in your gut? I had it for a solid five minutes)...Some of it may have been the heat, but I like to think it's because I whooped my legs silly

This means your doin it right lol. I get this feeling all the time. Wait for the time you really push yourself hard and you actually hack...its messed up heh. It would happen to me every once in a while after some killer squats followed by some heavy presses. I get all light headed and stuff...a feeling of perfection almost heh.

Lifts look awsome, sure puttin up more then me very nice. I am gonna have to start adding the weights this next session of my 3 week cycle to try and catch up heh.

The lateral is a very common sticking point for many people. Try to go heavier even if your form lacks slightly attempt to go a tad higher to get the muscle moving. Or get someone to spot you and attempt them that way, really focusing on the negatives. Works for me. Keep at it man your doin great. I'll be back here l;ater gotta go post my 30+ sets of todays hell lol, killer day of back/traps/full arms/abs.

 

[cops25]

I may have caught you in legs, but your killin me in upper body. I'm gonna have to start hammering my chest and arms.
I was thinking about doing negs for the laterals. Do you also think it would help if I held them at the extended position for, say, a five count?

The leg press felt reeeeeealy good...even with the pre-pukes. You do get a rush afterwards (that or it was just relief that I didnt chuck tuna and protein shake all over the floor). The gym has a "Half ton club", where guys who bust out 1000 can sign their name on the press (there are currently five)...I dont know how long it will take, but I will get my name on there come hell or high water.

 

[DeadBolt]

I was thinking about doing negs for the laterals. Do you also think it would help if I held them at the extended position for, say, a five count?

I would say definatly think about the negatives or just get someone to help move the weight some. If you don't have someone cheat a little just to get the weights up (usually do this on your last set keeping proper form for all the others). It helps alot with breaking those platues. I don't think holding it out would do as good as you think, thats more of building stamina in the muscles rather then that exploding pure strength.

The gym has a "Half ton club", where guys who bust out 1000 can sign their name on the press (there are currently five)...I dont know how long it will take, but I will get my name on there come hell or high water.

Thats pretty kewl. I use to use the simulated squat press alot instead of the 45 leg press and I was getting some nice numbers on there. If I'm not mistaken I was getting up to the 700 range. But then I figured it out that these were destroying my knee's, kept tearing ligiments all the time. Finally they really knocked me out when I tore my entire knee up and dislocated it slipping on a wet floor so I no longer do them. That is why I dropped the weights so much on my presses and am gradually moving up. Suck but I don't want to injure my knee again.

 

[cops25]

Been slacking a little, and need to catch up on my postings. These past two workouts, while not crap, didn't make me happy at all. I think I'm fighting off a cold, as I've felt run down since Sunday nite (I feel like I havent slept). I've been popping eccinacia(sp?) and B-complex like mad though, and so far, that's been the extent of my symptoms.
I was gonna bag workouts this week, but I couldn't bring myself to do it...that inner voice kept naggin me until I went.

Monday August 30
Weight:220

Ab Machine: 25x140 for three sets

Flat DB Bench: 6x65, 6x65, 6x65
Incline DB Bench: 6x55, 8x55, 8x55
Dips: 6 unassisted & 3 assisted first set; second set 5 (finally!! some improvement! I was shocked, considering how I was feeling)

Preacher: 6x75, 6x75, 4x75
Curl Machine (I gotta learn its name): 10x50, 10x50, 10x50
Conc. Curl: 8x25, 8x25


I'll post todays in a seperate post.

 

[cops25]

9/1/04
Weight 219

Ab Mach: 25x140, three sets

Cable Row: 8x130, 6x140, 6x150, 6x150
Pulldown: 8x120, 6x140, 6x140
1 Arm Row: 6x60, 6x60, 6x60
Shrugs: 8x55, 8x55, 8x55

Tricep Press: 8x60, 8x60, 8x65
Bench Dip (BW): 1x10, 1x12, 1x12
Cable Pushdown: 8x130, 8x130, 8x130

I thought I'd try the bench dip instead of the machine. I get a better stretch, but I dont get the pump that I get from the machine. I gotta figure a way to do them weighted. I cant picture sitting a plate in my lap while trying to support myself at the same time. I should've grabbed the weighted dip belt, but did'nt think of it till I was done. (suggestions welcome....)

My ab area is showing some noticeable improvement. Measured by tape, I was almost 42 inches two weeks ago, I checked today, I'm just about to 40 inches (technically, it's at 40 1/8"). I owe a big thanks for the diet help (especially to Dead for pointing out how much sugar I was taking in with milk and yogurt), But I have to admit I've been cheating a little with Lipoderm-Y (old formula)...The fat that's still in there feels more liquid, if that makes sense...before, it felt somewhat firm to the touch, now it's like runny jello (I dont know if that explination helps, but it's the best I can come up with....either way, I'm happy with the results, and thats what counts)

 

[cops25]

Random Thoughts....

While reading about the ban a few months ago, I stocked up on S1+, M1t, 4Derm, and the ancillaries. Now that my diet is getting straightened out, I've been considering starting a cycle...It's hard to see the stuff sitting on my shelf, and not using any of it. I know it seems kind of silly to work on BF levels, then go on a mass-building cycle right after, but I'd rather drop it down, then have it go up a little, rather than having it go up from where I was, and trying to get rid of even more....

 

[Rich46yo]

If I was you i'd include some cardio at least 3 times a week. I do at least 30 mins on an eliptical 5 or 6 times a week. Heart attacks are big killers of coppers and job related stress can cause a lot of health problems. I work in a very high crime ghetto area and its an unusual night for me when I can go 8 hours without flying to some serious crime scene. The adrenaline rush from such things can really beat down on a person. Not so much the young but nobodys young forever.

I also think squats are very helpful. We have a lot of tall houseing projects with a lot of steps were always running up. Squats duplicate the intensity of that kind of running. Ive found them very helpful. I also find floor exercises for the low back and stomach very helpful. I dont know how much weight is on my duty belt but its a lot,2 guns, 8 spare clips,radio,2 cuffs,knife,mace,baton...carrying it for 8 hours day after day is murder on the low back.

Good luck with the routine......................Rich

 

[cops25]

My belt weighs about 20 lbs, I carry the same stuff with the exception of the BUG, I carry that in a vest holster (which is getting a little too snug under the shirt )

I'm not much of a runner...I sprint (usually during work hours, and not by choice), but usually in my off days I'll walk with my kids through the neighborhood, which has alot of hills). I hit the elliptical occasionally, but I should be doing it more frequently.

I do have a question for you, we seem to work in the same demographic type area (ie; busy as all hell). What type of food do you keep with you in the car? I've been trying to find something healthy to keep with me so I dont stop at the Wawa for junk. I usually bring some fruit, and a few eggs, but the eggs are somewhat of a pain to de-shell in the car. Be nice to get some real world experience from someone in the same boat (unfortunately, not too many guys here are overly concerned with what they eat)

I'll be starting squats during the winter. I had lumbar surgery in May, and want to give it a little more healing time before starting that and deadlifts.

 

[DeadBolt]

Heya bro glad to see some posts, I was actually on my way to post in mine for the weeks results and stoped here first lol.

Lifts are going up I see. Congrats on the dips!!!! Awsome feeling isn't it? Chest is getting strong. Looks like all the other lifts are doing pretty swell as well. Keep up the awsome work. And for the bench dips, place your two benches in the proper spot and ask someone to place the plates on your lap. If there is no one just set the benches up and get the plates up on the bench next to you. Once ready I pretty much lay down with my lower back on the bench and place the plates on my lap carefuly. This takes some skill but from there kinda slide into it grabing the bench with your hands to keep yourself from falling and extend your body into position. Then perform the lift, once done lay back down and drop the plates.

Hey that lipo-y is awsome. I've tried it heh. Also you could try absolved, not sure which is best for which type of fat though. talk to some of the girls they should know they are pro's on that stuff lol.

20LBS!!!! ARE YOU JOKING ME!!!!!! Thats it?!? Gees you cops are always crying about something lol. Just teasin ya guys. Trying livin in my shoes and dealing with SCBA all day on y back sometimes. Thats 40+lbs plus full gear, I wont go into those weights. Yea the weight may start to get to ya, try some hyper extenstions for now then once your back is 100% healed and no sooner slowely work in light deadlifts and squats.

Hey if ya need snacks try a shake or protein bar, don't get carried away with the bars though. They are easy to pack in a ton of cals. Also with the eggs, peel em at home then bag em for the ride. And if at all possible make things that are easy to eat, like a whole wheat wrap with some grilled chicken. Things that you can just munch on. Raw veggies and such are great to.

 

[cops25]

For the Lipo, I went straight to the source (bad word...straight to the manufacturer LOL), and exchanged a few emails with TP about what type of fat I was feeling in there (not a pretty picture, but it got the point across). I think it's helped, I dont think all of that loss is through diet alone (nor do I think the Lipo is soley responsible for it either, but the combo kicked a$$). I may switch off to ab-solved in case there is a combo-fat type deal going on in there...can't hurt any.
As far as weight, you may have 40, but at least most of it (with the exception of the SCBA) is distributed evenly...we got it hanging on our hips all shift, and in winter, while wearing my leathers, that number climbs quite a bit...plus you get to ride the fancy trucks, I'm still driving a battle worn Caprice

I usually keep a shake (sans the water) in my car for a quick meal. I was thinking about pre-peeling the eggs (and almost posted a thread for it), just figured I'd give it a shot and see what happens.

I'll give the plate placement a shot. I just worried about smackin the "boys"...I'll just take it slow. I really like the bench over the machine...I get a really good stretch out of it dropping down, and it seems easier to do a flex when your at the top of the movement.

I'm anxious to see what the M1t will do with my diet in check...I keep telling myself to be patient, but it aint easy.

 

[DeadBolt]

Yea that SCBA on the hips is a killer. And you think its any easier in the winter? Try shouldering 100ft of FROZEN hose with the water in it and walking several blocks after a fire! C'mon cops got nuttin on me lol. Just kiddin I love you guys, you guys always make the fires bigger for me when you kick the front door in and cause a back draft! And yea my engine does kick a$$ but I see some of the crown vics out there that just scream my name. I love those things lol.

With the bench dip ya definatly have to watch out for the boys, but place em right to begin with and the rest of the time your dangling in between two benches so your ok. I've only crushed em once first time I did these, never screwed up again lol.

 

[cops25]

Yea that SCBA on the hips is a killer. And you think its any easier in the winter? Try shouldering 100ft of FROZEN hose with the water in it and walking several blocks after a fire!

100 foot hose? pfffft....try a 200 lb idiot high on PCP, LOL. Still, I wouldn't change jobs wit ya...especially in the winter. I feel downright bad for our locals during a fire in sub-freezing temps...I'm in my car writing the report (with my heat on), and they're still out there kicking ass with a 1" ice layer on their t/o gear....then again, they never send the canteen out for us on long calls...boiled hot dogs and boiling coffee, the breakfast of champs. LOL

Kickin doors in? that's half the fun "Try before you pry"....HA!

 

[cops25]

I skipped legs Friday in preperation of the 4 day split, which I was gonna start this week, too bad I forgot about Labor Day. Gym was closed yesterday, so I can either put it off another week, or do all four days in a row (weekends aren't good). We'll see how I feel.

9-7-04
Weight: 221

Ab Mach: 25x120, 25x130, 25x130

DB FLat Bench: 6x70, 6x70, 6x70
DB Incline: 6x65, 5x65, 5x65, 6x55
Dips: 1x5, 1x5, 1x3 (All unassisted...I didnt think it would happen after stepping up the flat bench weight)
Mach Flyes: 10x120, 10x140, 6x160 (I did these after the curls. The machine was tied up)

Standing DB Curls: 8x30, 8x35, 6x40, 6x45
Spider Mach: 8x50, 8x60, 5x70 (I finally found out the name of it)
Cable curl w/ez-bar:15x40, 2 sets (just to get that extra pump).

The standing curls were a nice change from the preacher bench. I rotated my wrists on the curl, and I wound up with an incredible pump out of it.

 

[DeadBolt]

100 foot hose? pfffft....try a 200 lb idiot high on PCP, LOL. Still, I wouldn't change jobs wit ya...especially in the winter. I feel downright bad for our locals during a fire in sub-freezing temps...I'm in my car writing the report (with my heat on), and they're still out there kicking ass with a 1" ice layer on their t/o gear....then again, they never send the canteen out for us on long calls...boiled hot dogs and boiling coffee, the breakfast of champs. LOL

Kickin doors in? that's half the fun "Try before you pry"....HA!

Try before you pry Haven't heard that since the academy!!!

Yea its job done for the passion boy b/c I love every minute of it, the perks of the job out weight all the crappy negatives. I hear ya with the cops, we hook them up in our town alot thought, keeps us out of getting tickets lol!

 

[DeadBolt]

DB FLat Bench: 6x70, 6x70, 6x70
DB Incline: 6x65, 5x65, 5x65, 6x55
Dips: 1x5, 1x5, 1x3 (All unassisted...I didnt think it would happen after stepping up the flat bench weight)
Mach Flyes: 10x120, 10x140, 6x160 (I did these after the curls. The machine was tied up)

Standing DB Curls: 8x30, 8x35, 6x40, 6x45
Spider Mach: 8x50, 8x60, 5x70 (I finally found out the name of it)
Cable curl w/ez-bar:15x40, 2 sets (just to get that extra pump).

The standing curls were a nice change from the preacher bench. I rotated my wrists on the curl, and I wound up with an incredible pump out of it.

Nice work man, look at them DB weights sky rocket . Now your making me look bad lol! Some nice DB curls to man congrats...keep up the good work. Gees now I need to kick it up a gear and start to get serious the way your numbers are growing!

 

[cops25]

9/8/04

Leg Press: 10x360, 8x450, 8x500, 4x520
Quad: 10x120, 10x140, 10x160, 10x170Ham Curl: 8x110, 8x120, 10x100, 8x110
Seated Calf: 10x105, 10x115 x 3 sets.

I was happier than s--- today. I was hoping to crack 500, but I didn't expect to rep it, and bump it up by 20lbs. When I went in, one of the regulars was hitting the press, and asked if I wanted to work in. He went easy on me for a warmup set, but after that, he turned drill sgt. on me. Once the 500 went on, I got about 4 reps, and while the weight was coming down, he starts saying "If you dont double that, I'm gonna jump on the slide", plus a few other motivational words I wont put in here . Once that was done, I grabbed a water, and was ready to try a few more. I sit down, get my feet in place, and he says "hold up", and throws a pair of dimes on there. My legs were quivering afterwards, but the rush from passing the 500 mark overpowered that.

I'm more than halfway to the "half-ton" club

 

[Rich46yo]

My belt weighs about 20 lbs, I carry the same stuff with the exception of the BUG, I carry that in a vest holster (which is getting a little too snug under the shirt ) Im starting to wonder at my wisdom of carrying so much firewpoer on my belt,"hard on the back". I carry both a SIG .45 and a S&W M39 9mm, along with 6 spare clips. I tend to work alone cause I occasionaly like cigars and dont want to listen to anyones bitching about it,thus I like the 2nd gun being so accessable. But all that on the belt is heavy.

I'm not much of a runner...I sprint (usually during work hours, and not by choice), but usually in my off days I'll walk with my kids through the neighborhood, which has alot of hills). I hit the elliptical occasionally, but I should be doing it more frequently.

I do have a question for you, we seem to work in the same demographic type area (ie; busy as all hell). What type of food do you keep with you in the car? I've been trying to find something healthy to keep with me so I dont stop at the Wawa for junk. I usually bring some fruit, and a few eggs, but the eggs are somewhat of a pain to de-shell in the car. Be nice to get some real world experience from someone in the same boat (unfortunately, not too many guys here are overly concerned with what they eat)
I tend to try and eat before going to work. At work I rely a lot on MTRX supplement bars. A quick snack I use a lot is to cut up left over dinner meat and throw it in a big leafy salad. When work slows I'll eat off that. Occasionaly I'll buy a ham and cheese on wheat, that wont hurt you to bad. But yeah, its tough to eat well at our job.

I'll be starting squats during the winter. I had lumbar surgery in May, and want to give it a little more healing time before starting that and deadlifts.

I feel for you. Ive had 7 low back procedures in the last 10 years. Its a miracle Im even working. Take care of yourself.......Rich

 

[cops25]

I wish I carried .45's...our Dept issues 9mms...nice for a backup, but I'd like a little more meat to my primary.

 

[DeadBolt]

9/8/04

Leg Press: 10x360, 8x450, 8x500, 4x520
Quad: 10x120, 10x140, 10x160, 10x170Ham Curl: 8x110, 8x120, 10x100, 8x110
Seated Calf: 10x105, 10x115 x 3 sets.

I was happier than s--- today. I was hoping to crack 500, but I didn't expect to rep it, and bump it up by 20lbs. When I went in, one of the regulars was hitting the press, and asked if I wanted to work in. He went easy on me for a warmup set, but after that, he turned drill sgt. on me. Once the 500 went on, I got about 4 reps, and while the weight was coming down, he starts saying "If you dont double that, I'm gonna jump on the slide", plus a few other motivational words I wont put in here . Once that was done, I grabbed a water, and was ready to try a few more. I sit down, get my feet in place, and he says "hold up", and throws a pair of dimes on there. My legs were quivering afterwards, but the rush from passing the 500 mark overpowered that.

I'm more than halfway to the "half-ton" club

Yea man what did I tell ya that 500 was CAKE!! But now your making me look bad lol so I really need to kick it up a gear to see how much weight I can add to my press in another 3 weeks.

 

[cops25]

I feel for you. Ive had 7 low back procedures in the last 10 years. Its a miracle Im even working. Take care of yourself.......Rich

7? Shit bro, I'm feeling for you. I know how my back feels after a shift with just the one problem...I can't imagine what your bad days are like. Just stay safe bro.

 

[cops25]

9/9/04
Weight: 220 (Still...I'm gonna have to start eating even MORE cals...ugh)

Tricep Press: 8x70, 8x70, 8x70, 8x70
Bench Dip: 10xBW, 8x45, 8x45, 8x45
DB Kickbacks: 6x30, 8x30, 8x30

DB Shoulder Press: 6x55, 5x55, 9x45
Laterals: 6x25, 5x25, 8x20, 6x20 (hurt, but I got past 20 lbs)


I'm really diggin the bench dips. Not only does it pump out my tris, but I can get great extension...I drop down until my rear *just* touches the floor (not far enough to take any weight off my tris)...I have monkey arms, so it's not as far as it seems.
I tried the kickbacks, but didn't like em that much...I dont know if it's my technique, or if I used too much weight, or if I should've done them before one of the other excersizes, but I can't get that "flex" when my arm is at full extension...just didnt feel like I was doing much.

 

[cops25]

9/10/04


Only thing to report is I got called in early to work, so I missed out on back day . But skipping a day did wonders on my legs, I can only hope my back is the same way.

On a positive note, I checked myself last night, and while my weight has been fairly consistant, my BF has gone from 24% to 15%! Almost 10% loss!! So, while I wasn;t happy about not gaining weight thus far, I must be adding LBM, as that's the only other place for the fat weight to go. I havent taken any new measurements, but I have gotten compliments lately, so it's all good. While I'm sure the Lipo-derm helped some, I think Atherjen and Deadbolt deserve the lions share of credit for helping me get my diet more on track (it's still not dead-on, as it seems like it's more of a dynamic that changes as one progresses, but I've learned what to look for and avoid from those guys)

 

[cops25]

Yea man what did I tell ya that 500 was CAKE!! But now your making me look bad lol so I really need to kick it up a gear to see how much weight I can add to my press in another 3 weeks.

I'm gonna have to push harder to see how long I can stay ahead! Score one for the old fart (ok, 33...but it's getting close)

 

[Burner02]

Bad boys, bad boys...whatcha gonna do?
LIFT!
Hey cops-
found your journal- ver inspirational! Congrats on the BF % drop! I need that!
Keep up the good work!
You ever 'hit' anyone with the tazer gun?
I wsa watching an episopde of Cops the other day..adn saw how quickly a mean 340lb man had a change of attitude...
Was a cop in the AF, pursued a different pather after, kinda wish I had moved into the civilian side..

 

[cops25]

No Tazers, but my Asp is well used . We have 18 square miles, with a steady pop of 70,000 residents (not including transient traffic to our numerous bars, "drugstores", etc), and several low-income, high crime areas...so we're pretty much garunteed at least one scuffle a night, which was my secondary reason for the weightlifting (ie; when two objects collide, the mass of each will be exchanged...in normal terms, if 220 lbs of me runs into 160 lbs of crackhead, he's gonna be hurtin') My primary reason is doing what I can to ensure I'll be seeing my kids every morning.
A far as the BF, I knew there were some changes going on, as my pants were no longer snug (in the waist anyways...the legs are now getting a little snug), but I didn't expect that drastic of a change so soon....a huge motivator is actually seeing my abs starting to peek out (not quite a sixer, but a half decent four-pack). I went from dreading crunches to lovin them (well, more tolerant), and the diet (and lack of pizza, ice cream, BEER) is making me less grouchy than it used to. The nutritional aspect cant be brought up more often...I'm doing the same things I used to excersize-wise, but things really started changing once I started paying attention to what I was putting in my body.

And thanks for the complement...It feels great to be the "inspirerer" rather than the "inspiree" for once

 

[Burner02]

I've had a rough year...
going thru shiat, including the breakup w/ the girl I thoght I was supposed to mary nad grow old with...just working on gettign consistant again.
I work in a 24/ 7 opreations center and 12 hour shifts. Friggin hate 'em...it's easy to miss work outs...been trying not to.