I’m hoping I can run it for the rest of the year and possibly beyond, but we know how I am with shiny objects…
2 Likes
You could almost hit them twice if you did something like
Chest/tris
Bis/back
Legs/shoulders
Rest
Repeat. Makes for an eight day cycle but if you keep track of it works well.
2 Likes
Thanks jack will look into it. Might work.
1 Like
That would be a long day. That’s what I used to do except the only rest day was Sunday. I’d say I was hitting three exercises per muscle group and shoulders was on back day.
3.15.19
Woke at 218.4 lbs. That’s down two pounds since last week. Hopefully it stays. It’ll balance out my averages since I was stuck at 220 for a week straight.
3 Likes
Shoulders & Hamstrings
7 minute bike warm up
OHP
45 x 10
95 x 5
115 x 5 x 5 sets
LAT DB RAISE
30 x 8 x 2 sets
20 x 8 x 2 sets slow tempo
SEATED LEG CURL
100 x 10
130 x 10 x 2 sets
145 x 10
superset with
DB OHP (constant tension)
30 x 10
35 x 10 x 2 sets
LAT CABLE RAISE
20 x 8
10 x 17
10 x 17 + 17 B 1/2
superset with
SL RDL (mostly for rehab)
20 x 10 ea x 3 sets
CABLE PULL THROUGH
100 x 15
130 x 15 x 2 sets
MACHINE CRUNCH
155 x 20
185 x 10 x 2 sets
MACHINE LAT RAISE DROP SET
95 x 15
65 x 8
40 x 8
20 x 12
I mixed in quite a bit of my hip rehab exercises throughout. I tried some new tempos - some were okay, some didn’t do much. I think I do better with regular pressing on DB OHP. Decent workout and it took an hour.
CONDITIONING
Arc Trainer - 15 minutes, 0.90 miles, 253 calories burned
7 Likes
3.16.19
Woke at 217.4 lbs.
That’s three days in a row that I’ve actually expected a drop instead of hoping for it. I just felt it in my body. I also went to bed hungry and woke up hungry. That sucks because I’m not eating anything until about 10 today.
Tonight is dinner with my parents and we’re having Mexican food. I should be able to control myself but there will be guacamole and chips. I’m also eating pork strips today and they’re a little higher in calories than chicken.
3 Likes
Love the drops man. I wanted to bring a scale to the hotel but forgot. I cut water after 4 yesterday and am curious what it did to my weight. You have definitely made some great progress my man!
1 Like
Thanks for checking in, Jack! Enjoy yourself today! You’ve done the prep work; now it’s just time to smile and flex!
Random Update
Last week I had to tighten my duty belt for the second time. It feels loose this morning.
Yesterday I went into our Galls service center to try on a smaller shirt. I’m wearing an XL as my under shirt (my vest looks like a shirt but it’s worn on the outside of my shirt). The large fits much better. I don’t like my uniform to be baggy or loose; it looks sloppy. I also decided to try on a smaller external carrier and ended up ordering one that is two sizes smaller than the one I’m wearing. (I suspect that my initial carrier could have been smaller, but I didn’t know any better. The vendor sent me one to try and it “fit” so I went with it.)
Good grief, I’m withering away. I better look good when this is over!
It seems that people haven’t seen me shirtless much the past few years because most of them are just noticing that I’m smaller. They think I’m shedding muscle. I guess I’m getting lean enough that I don’t look very big in a shirt anymore. That’s disappointing but I feel a lot better at this weight than I did at 250. I’m way more comfortable in my own skin - not from a mental perspective but from an actual physical comfort perspective.
6 Likes
I’ve had several ‘wow, you’re losing a lot of weight.’ It’s a compliment, dont take it any other way. You’ve shed straight fat, very little muscle. This is all good.
1 Like
I don’t know which is worse - the part where (I think) they think I’m thin/skinny or the part where I had that much fat but thought it was muscle (before the cut).
3 Likes
I’m living this one, and it’s a bit of an ego blow.
1 Like
You know the answer. Who cares what they think. Take your damn shirt off in front of them and they’ll understand.
1 Like
The real question is why don’t I do more activities that require/allow me to take my shirt off? I need to get out more.
1 Like
There you go. Take every opportunity to go shirtless. If I’m at home and its warm enough, my shirt is always off. Inside, outside, doesn’t matter. My neighbor friends think it’s hilarious. Its my thing, and its liberating.
2 Likes
I’m really looking forward to getting my boat out on the lake this summer, some prime shirtless opportunities. It just needs to warm up faster, even if the air temp is good right now, the water’s still going to be in the low 40’s.
2 Likes
Well, I should probably either flaunt it, or stop caring so much about having a six pack and just eat. I need to pick a side though. There’s no reason to obsess over being lean if I’m going to be fully clothed all the time. My wife doesn’t really care.
2 Likes
Be a stripper, dude. Your cop uniform is already half of the job.
6 Likes
I’m not the dancing type…
And I think a cop in California got in trouble (not sure if he was fired, disciplined, or arrested) for making porn videos and wearing a police uniform. It wasn’t his uniform but he got in trouble because he actually was an officer in his homemade videos (he sells them). It had something to do with people knowing he was an officer/deputy and portraying one. I guess you could say it was a misconduct claim or something.
I’m pretty sure I can’t use my uniform to make videos like that at home. And I’m definitely sure the department doesn’t like that kind of publicity.