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Old 01-21-2014, 09:04 AM   #1071
Hunterace
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is mental!!!
I'm quitting next week!
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Quote:
Originally Posted by jdmalm123 View Post
Routine
Close Grip Pull up: 15, 5 (supposed to do push ups! ha!)
Prison Row: 20

Hindu Push up: 16
Hindu Row: 10,4

Side Push up: 20L/10R
Side Pull up: 12L/12R

One-Legged Step up: 20L/20R
One-Legged Dead Lift: 20L/20R

Treadmill
skip

Comments
Goofed up... read "CGPU" as pull up not push up...maybe I'll do the push ups now.

First 10-hour shift as a guard after an 8-hour shift yesterday...energy was a bit low
Great workout JD! Keep it up big guy!
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My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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Old 01-21-2014, 09:17 AM   #1072
Cutty
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Solid work and nice volume dude. I hear you on shoulder issues
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Old 01-22-2014, 08:45 AM   #1073
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Ain't nobody got time to waste doing pushups when they could be doing pull ups
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 01-24-2014, 07:51 PM   #1074
jdmalm123
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one rep is plenty!
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Thanks all.

Training has been a little erratic and lacking focus. Adjusting to the new schedule at work. Going to change up my training to fit my week a little better while staying on target with my goal to bring in more endurance.
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Old 01-24-2014, 10:16 PM   #1075
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Smash the goals!
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Old 01-25-2014, 11:57 AM   #1076
BendtheBar
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Quote:
Originally Posted by jdmalm123 View Post
Routine
Close Grip Pull up: 15, 5 (supposed to do push ups! ha!)
Prison Row: 20

Hindu Push up: 16
Hindu Row: 10,4

Side Push up: 20L/10R
Side Pull up: 12L/12R

One-Legged Step up: 20L/20R
One-Legged Dead Lift: 20L/20R

Treadmill
skip

Comments
Goofed up... read "CGPU" as pull up not push up...maybe I'll do the push ups now.

First 10-hour shift as a guard after an 8-hour shift yesterday...energy was a bit low
What are you guarding?

New job?
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Old 01-25-2014, 01:14 PM   #1077
jdmalm123
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one rep is plenty!
Less is More
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Quote:
Originally Posted by BendtheBar View Post
What are you guarding?

New job?
Guarding a Municipal Court. I screen at the door and watch the lobby and money counter. There is a police officer in the courtroom (when court is in session).

I am armed with the full array: Glock, Tazer, baton, OC spray and cuffs.

It is a new job as of 12/20. I like it. It's not a desk job, but it's not as physically brutal as the last job so it looks to blend well with my training.
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Old 01-26-2014, 03:04 PM   #1078
KD5NFW
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You will figure out a routine to maximize your time with the weights!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 01-27-2014, 11:26 PM   #1079
jdmalm123
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one rep is plenty!
Less is More
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Quote:
Originally Posted by KD5NFW View Post
You will figure out a routine to maximize your time with the weights!
thanks...

gonna try a simple 5-day to sync up with my work schedule
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Old 01-27-2014, 11:33 PM   #1080
jdmalm123
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one rep is plenty!
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Chin up: 15
Push up: 25
BW Squats: 30

DL
135x5
185x5
225x5
275x3
315x1

TB DL
345x10 (singles)

BW Leg Press
20
20
20

WALK
1 mile

Comments
Feeling pretty good.

The TBDL singles was going to be 1-3 reps and it turned into 10 reps.

The BW leg presses end up being a good stretch for the hams and calves.

Would have walked more but had my flat DL shoes on.

Similar plan for tue-fri
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