So what I taught was a mild case of overdoing the delts on thursdays and feeling down cause of weather, turned out to be a mild case of a flu of some sort. Woke up yesterday really beat up,my whole body was hurting, had no strength and even walking was hard, in the evening I had some raised temperature, and similair case today.
Spent just the whole 2 days sleeping and lying around, drinking a lot of tea and taking a lot of supplemental vitamin c and also paracetamol. Feeling a bit better tonight, skipped the training of course, will see how work treats me tomorrow.
hope you get to being fully recovered soon man! the flu sucks.
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Tnx Duke. Iām feeling much better already. Rested completely a few days and I think now Iām ready to go at it again.
wednesday 28th February
Today was the coldest day this winter, temperature went down to about -12 Celsius and as my home gym has no heating decided to be conservative, you gotta pick your battles. It was very cold and even touching the bar and my metal weight plates was hard, so only trained for 30 minutes, do not want to get sick again.
squat 115kg 1x8
Ohp Paused 60kg 1x5
Bench 100kg 1x5
Pullups 30 total
Rows 60kg 1x8 and immediately grabed the bar and did shrugs for 15 reps.
- Iām gonna do the same weights and exercises next workout but for normal 3 sets of each, but will also add some glute hip thrusts and direct arm work!
Saw that measuring site on JMaierās log, so logged in my numbers just for fun!
So basically Iām really fucking fat, have bad glutes, calves and forearms, and have preetty good above 90% biceps, chest, shoulders and thighs. Also am really fucking small, lol, taught I was at least average, turns out only bigger than 44% population! Fuck me!
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Is that compared to civilians or military personnel?
Thatās compared to civilians. This is compared to soldiers:
Turns out soldiers have really wide hips, because mine are even worse when I compare myself to them.
Friday March 2nd
Squat
115kg 4x6 - itās funny how screwing up the diet for just a few days can really mess you up! I havenāt eaten very well since I got sick last week, and I really felt it on the squat. this weight was usually easy for sets of 8, but this time 6 was hard, had to do another set to make up for the volume!
OHP paused
60kg 5 5 4
supersetted with: single arm dumbbell lateral raise 10kg 3x12
Hip thrusts 60kg 3x15 supersetted: single leg bodyweight hip thrust 3x15
bench 100kg 3x5 - my home bench really sucks. This is easy in the gym. Also, have to do it relaxer cause pins are set too high.
supersetted: 10kg plate swings 3x15
rows 60kg 3x8 and with the same weight:
shrugs 3x15
skullchrushers / hammer curl 40kg 3x10 / 3x10
Pulls 50 - in supersets with 3 above exercises
I am ready to throw in some cardio exercises. I am going to do plate swings which should be similair to kettlebell swing because my plates have grips, for three sets in everey workout, as well as some type of jumps or burpees for 3 sets every workout. It beats running, I hate running, I was thinking of incorporating another day and just jogging or something, but I would take it mentally much better if I just added some cardio work as a superset in my regular workout regime.
I measure my hips at my widest point and the tape goes across the middle of my glutes. Bigger glutes will increase the hip measurement.
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I need to put at least another 5-6 cm on my glutes for them to be 70-80% bigger than most soldiers.
Sunday 4th March
Only had 45 minutes available, had to make haste.
- Paused squat
110kg x3, 105kg x4, 100kg x5 - feels good when you put 100-105kg on your back and it feels like as a feather
- OHP volume
55kg 3x8
supersetted with:
pulls 3x5 and
plate swings 10kg 3x15
-RDL 60kg 3x10 - wanted to feel the hams and already today they are sore. Have to be conservative with the weight.
supersetted with:
parallel pulls 3x5
-dumbbell bench
25kg 3x12 - niice, light weight but really feel the pecs working and contracting, unlike the regular bench where I donāt feel them work too much
supersetted with:
chins 3x5
alternate leg squat jumps 3x10 - dont have a clue what this exercise is called, Iām in a deep squat but one of my leg is forward, the other is bent behind, after the jump I return to squat and alternate the legs.
chins 1x5 - for a total of 50 pulls/chins
- I am making some tweaks to the program. I am adding some type of jumping exercise which I will supperset in every workout, a plate swing and am thinking of adding a glute exercise like a hip thrust into every workout, as well as a dumbbell lateral raise as I want to focus on the delts.
So in short, my every workout consists of a variation of following:
1.squat
2. ohp +/pulls and plate swing
3. Rdl or goodmorning +/pulls and glute exercise
4. bench press +/ pulls and jumping exercise
5. Rows&shrugs superset + /delt lateral raise or abs exercise every other workout
6. Arms - biceps&triceps superset
- All of these exercises are done for 3 sets of 8-12 reps depending on the day
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So I think I came up with the best possible every other day workout version based on my stats, current goals and equipements, which is about 90% the same as I been doing last month, with a few more tweaks.
Just gonna paste it here in case I somehow loose the document or the written version.
Day 1
- Squat reverse kizen 1x AMRAP, 3x5 @70-80% 1RM 2-3 minute rest
2.a) Dumbbell OHP 3x10 90 second rest
b) pullups 3x5
c) 10kg plate swing 3x12
3.a) Goodmornings 3x 8-10 90 second rest
b) parallel pullups 3x5
c) plate Hip thrust 3x10
-
a)Dumbbell bench 3x 10 90 second rest
b)chinups 4x5
c) alternate leg jumps 3x 30 seconds -
a) Barbell rows 3x8 90 second rest
b) Dumbbell shrug 3x 12-15
c) plank 30s + crunches 3x 5-10
6.a) Dumbbell skullcrusher 3x10 60 second rest
b) Reverse curl 3x10
Day 2
-
Ohp reverse kizen 1x AMRAP, a) 3x5 @70-80% 1RM 2-3 minute rest
b) pullups 3x5
c) 10kg plate swing 3x12 -
Goblet squat 3x10 90 second rest
3.a) Deadlift 4x 3 @70-80% squat weight (first set not supersetted) 90 second rest
b) parallel pullups 3x5
c) single leg glute bridge 3x12
4.a) Dumbbell incline BP 3x12 90 second rest
b) chinups 4x5
c) squat thrusts 30 seconds
5.a) Single Dumbbell rows 3x10 90 second rest
b) Barbell shrug 3x8
c) Single DB lateral raise 3x10
- a) Pushups 3x 15-20 60 second rest
b) barbell curl 3x10
Day 3
- Squat 3x8 2 minute rest
2.a) Paused OHP or Push Press 3x5 90 - 120 second rest
b) pullups 3x5
c) 10kg plate swing 3x12
-
a) Lunge or reverse lunge 3x8 90 second rest
b) parallel pullups 3x5
c) leg kickbacks 3x12 -
a) Barbell Bench press 3x8 90 second rest
b) chinups 4x5
c) box jumps 30 seconds or 3x5 -
a)Barbell rows 3x8 90 second rest
b)Barbell shhrug 3 x12-15
c) DB lateral raise 3x 8-10 -
a) Barbell skullchrusher 3x10
b) Hammer curl 3x10Day 4
-
Paused Squat 3x5 90-120 second rest
-
a) OHP 3x8 90 second rest
b) pullups 3x5
c) 10kg plate swing 3x12 -
a) RDLs 3x8 90 second rest
b) parallel pullups 3x5
c) Bulgarian split squat 3x 8-10 -
a) DB chest fly 3 x 12-15 90 second rest
b) chinups 4x5
c) Squat jump squat burpee 30 seconds -
a) Barbell reverse rows 3x8 90 second rest
b) Dumbbel farmers walk 3x 20-40meter or 30 seconds
c) plate laterals 3 x 10-15
6.a) Close grip bench press 3x 6-8 90 second rest
b) Dumbbell curls 3x10
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Tuesday March 6th
Squat 130kg 2x5, 120kg 2x5 - first two were too hard, had to decrease weight to 120
Superset 1:
Dumbbel OHP 17,5kg 2x15, 1x12
Pullups 3x5
plate swings 10kg 3x15
Superset 2:
Goodmornings 60kg 3x8
parallel pulls 3x5
Glute bridges/ single leg glute bridges 17,5kg 3x10 / 3x10
Superset 3:
Dumbbell bench 25kg 3x15 - really, really felt the chest on these
Chins 4x5 - 3 sets in superset, one after the last set of jumps
alternating leg vertical jumps 30seconds, 20 seconds, 15 seconds -ooooh daaaarn, these just destroyed me man. Iām so badly out of shape when it comes to cardio
Superset 4
barbell rows 60kg 3x8
dumbbell shrugs 25kg 3x15
plank / crunshes 3x30 seconds /3x10
Arms superset:
dumbbell skullcrushers 15kg 3x10
barbell reverse curl 25kg 3x10
- by far the hardest session I have done in a long long time. I am going to superset everything except for the squat. The jumps on the third superset just destroyed me.
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**Thursday March 8th **
OHP 62.5kg 4x5 supersetted with:
pulls 4x5
Dumbbell Goblet squats 45kg 3x8 - first time ever doing PR - darn this exercise is hard, puts imense pressure on the abs, not very hard for the legs but killing the abs. My biceps, the bottom portion of the muscle is very sore from holding the weight
Deadlift 120kg 4x3 - first time doing it since the back injury a couple of months ago. Did it beltess and focused on tehnique. I already see what Iām missing without the deads, my lats and traps are really sore today.
I am going to be very conservative with the deads, weights are gonna be similair to top weights of the squats for the week, and reps and volume will be low.
Supersetted with:
parallel pulls 3x5
dumbbell incline bench 25kg 3x12
Supersetted with:
chins 3x5
dumbbell row 25kg 3x10 superset:
barbell shrug 100kg 3x6 and:
plate rear delt 2,5kg 3x10 - did it on incline bench facing towards it, had no time but feel this in the muscle and should do it for 20+ reps
pushups 3x15
- had to miss out on the āCardioā exercises since the day was very busy and had only 45 minutes to workout before going to work - night shift.
So thereās been some life stress and issues, havenāt been eating very well, verly low protein intake etc, as well as some sleep deprivation, so itās normal I guess that the training suffers.
Sat march 11th
Squat 110kg 3x8
Push press 70kg 1x5 and 5 pullups
- So that is pretty much it. Was just feeling very weak and fatiqued, and especially very demotivated to do anything more.
- Ever since those few sick days Iāve been stuggling with training dispcipline. Hope Iāll get in track soon.
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Hang in there and keep chipping away. You might not make progress or hit any PRs but even hitting the gym once every three or four days can keep you from falling apart.
My diet has fallen apart this week. Taco Bell Thursday and pizza last night and I find myself craving more garbage food. Itās a struggle to get back on track but it will happen if you try.
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Thanx for the support big J! And I know how you feel I have constant cravings as well. I have quite a problem at work as well because I usually end up eating some type of pizzas or fried meat, I only have 15 to maybe 20 minutes to eat during day shifts because of the amount of work (been working in traffic patrol last 3 and a half months) and I am forced to leave the car close by so finding a healthy lunch is pretty hard.
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Actually had a pretty good session yesterday.
MONDAY 12th March
SQUAT BELTLESS
110kg 3x5
OHP BARBELL CARRY
40KG 3x5 lifts and x 25meter walk - 1 lift and 5meter carry repeated 5 times(room not big enough). have you to thank for this JMaier. I read that CT article a long time ago but completely forgot about it until I saw it in your log. My delts are sore first time in a few months!
SL glute bridge - 3x15
Dumbbell lunge walk - 15kg each hand x 3x8 steps each leg
10kg Plate swing - 3x15
BENCH PRESS - 90KG 3X8 - bench press is pretty awkward on this bench. Have to replace it soon.
Box jumps - 3x5 on the bench
Pulls/chins 50 total
Rows 60kg 3x8
Barbell shrugs 60kg 3x15
Dumbbell lateral raise- 12kg 3x8
Barbell skullcrushers - 40kg 3x10
DB hammer curl - 17.5kg 3x10
- A bit more than one hour for this workout, felt great finally! Mosy of these sets were supersetted but too lazy to write it down on the phone.
Traffic patrol here is a great gig. We just reorganized our department and created a Central Traffic Bureau and bought eight Harley motorcycles. The unit has 20 officers for now. Itās supposed to be 10 on days (0700-1700) and 10 on nights (1700-0300). They only have one Lt (who is the acting Captain) and one Sgt so everyone is on day shift with weekends off. Once they get more supervisors theyāll split up.
Being on traffic allows them to manage their own day. They hit it hard early and then take a break and then hit it hard again in the afternoon. Thereās no reason to work yourself to death when traffic is thin or so thick that you canāt stop someone safely. The flow of traffic kind of dictates when you stop cars and when you can do other stuffā¦ like lunch!
I pack my food every day even though Iām in the office on light duty. When Iām on patrol I take a mix of containers with chicken, rice, potatoes, etc and other foods that I can eat with one hand like peanut butter & jelly sandwiches and fruit. The hand held foods allow me to eat even if Iām busy.
We have a special unit that does only traffic, but I work traffic patrol within the territory of the station which means I do traffic stuff MOSTLY but still have to do regular police work like domestic violence, arrests as well as lighter traffic accidents so that means sometimes I dont stop for like the whole day, so we usually just stop by a pizza shop or some other place and order food and pick it up later when we have a little spare time between interventions.
But thay sound like an awesome alternative of carrying the food with me, would be healthier and cheaper probably as well.
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I eat too much to buy my food by the meal! Occasionally Iāll grab something with a buddy but I still eat half my lunch before or after that meal. Iād starve and/or go broke if I bought my lunch every day.
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