Just. Don't. Suck (Part 1)

Well, I’m miserable. Birthday gathering for my niece’s 9th birthday and things just got away from me. Sloppy Joes. I haven’t had those in years. First plate was good - one small hamburger bun open face style with a scoop of meat on each. Second plate was double the first plate. I also put cheese on each section.

I’m pretty sure I ate a pound of beef…and then I had a piece of cake and a scoop of ice cream. The only thing that stopped me from eating more dessert was that I wasn’t physically capable of eating anymore. It’s been almost two hours and my stomach is still visibly bloated. I’m hurtin.

I currently weigh 219 lbs.

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4.15.19

Woke at 215.2 so I got half of last night’s bloat out of me.

Back day today and I’m going to do hang cleans! I can’t wait. I can’t do much weight but it’s a start. I also know that for power development it’s best to use loads of 60-80% of your 1RM and I’m able to use those loads.

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You a fellow Canuck, eh?

Nice little refeed! Get back on track, it shouldn’t set you back too much. Keep going J!

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Oh, no, I’ll be fine. No regrets here. Well, actually there was regret last night but that was due to physical misery and that I couldn’t eat more dessert.

I’m on the maintenance train, baby! And I’m giving myself a five pound window for that: 210-215 lbs. This makes me happy just typing it! This is so much better than cutting.

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Happy for you! I also like sitting at maintenance. Although maintenance within lean territory does prove to be more difficult than maintenance in chubby territory, haha.

I’ve been waking around 225lbs these days. Been floating between 220-225lbs now for quite some time. Able to eat and drink quite loosely. Abs are nothing but an outline though, feel a little fat, but know I’m only 10lbs away from feeling lean again (this is lean by my standards…decent 4pack visible - good 'nuff for me).

I am looking forward to trimming down in the months following the baby’s arrival. But right now, enjoying the dietary freedom.

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I have two battling outlooks (and this will probably go on forever).

  1. I know that I’m probably the only person who cares whether or not I have a six pack or any visible abs. I could be 225-230 lbs and be perfectly healthy - just no abs.

  2. I still feel the urge to try to be lean regardless of my weight.

Last year was an attempt to add muscle so I accepted the fat. I knew it was part of a process so I could live with hit. Now that the process is over I’m glad to have lost it. In hindsight, it probably wasn’t worth it. I either failed miserably or people telling me I could reach my goal of 230-235 at 12% body fat were wrong (this was assuming I could pull off 225 at 12%). I worked hard in the gym, I still tracked my food and tried to eat clean-ish (animal crackers probably hurt me). And I gained weight at a reasonable rate that should have coincided with a “clean” bulk.

I’ve been at this weight before but it’s never been intentional. It’s been the result of shoulder surgery or trading life responsibilities for gym time for a few weeks (including not having time to eat much). I always thought I was getting skinny. This cut has taught me that my idea of body fat was wrong. I’ve never had a DEXA scan but I would’ve guessed I was at 20% body fat when I hit 250 lbs. I’m beginning to think I’ve always been higher than what I thought at the time. At less than 215 I’d like to think I am 10 or 11% but I’m probably 12+… or 15+. Who knows?

Talk about a rude awakening. I’m not hurt by it. It’s helping accept my new weight. Apparently my old weight was just a fatter version of this so it’s not really better, right?

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Actually, no. The guy I was referring to was from Alaska, played college ball in South Dakota (where I reside), went to the NFL combine and must’ve not done well enough, but now plays for the CFL.

I’d like to make it up there someday though! The scenery is some places I’ve seen look beautiful, and I’ve heard Vancouver’s cool to see. Which part of you from?

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Oh right on, I’ve driven through South Dakota several times on my way to Florida to escape those Canadian winters.

I’m from Ontario, between Toronto and Ottawa.

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My man, let me get you a map.

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Lol! Wow, as soon as I re-read that I was like “shit, those were the Carolina’s I drove through…damn”. Thanks Velv for the call out on my American geography.

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Haha I’m no stranger to taking a weird route on a road trip to see a few extra places, but the several times thing stood out.

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Back Day

2 LAP DYNAMIC WARM UP
This needed to come back. My first few steps are painful and awkward but I actually feel better once I get moving. It makes my leg/hip feel better the rest of the day.

HANG POWER CLEAN
95 x 5
115 x 3
155 x 3 x 2 sets
175 x 3 x 5 sets

PULL UPS
9, 8, 8, 8, 6, 6-2-2

SEATED CABLE ROW
140 x 10 x 3 sets (try to hold peak contraction for 1 sec)
140 x 10
160 x 8
180 x 6, 5, 5, 5
After the peak holds I decided to just do some normal reps; however, I started letting my shoulders round like the Shirley Row and I let my lower back round forward as well. This allowed me to get a pretty good stretch on the eccentric and then I reversed the motion in a controlled manner to do the rep. The result? My WHOLE back is fried. I feel my lats all the way down to my pelvis.

J ROPE PULL
50 x 15
57.5 x 12, 10
Hold and squeeze at peak contraction to hit middle traps.

WENDLER ROW/SHRUG (I almost forgot these bad boys!)
95 x 15 x 3 sets 15 sec stretch after sets 2 and 3

CABLE CURL
50 x 40 Left arm was definitely doing most of the work.

SA CABLE CURL
20 x 15 left / 20 right
20 x 12 left / 20 assisted for the right
Right arm was fresh due to slacking off on the double armed curls.

CONDITIONING
Run the straightaway (approx. 90 meters), walk the curve (approx. 40 meters) x 6 laps (12 total runs) in 10:06. So that’s only about 45 seconds slower than my “leisurely” mile time (which is miserable on my body). I love intervals!

ABS (because running is even worse if you do these first)
Lying leg raise with pulse up (aka reverse crunch) x 10 x 3 sets
45* Back Extension x 20 x 3 sets

As usual, I was at the gym for two hours. My warm up was 5-6 minutes. Lifting took an hour. Running took 10 minutes. And I finished with abs and stretching which finished things off. I don’t really understand where the time goes when I’m there. There’s about 30 minutes missing in there.

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Happens to the best of us. Really, unless I’m setting and staring at a stopwatch between rest interval sets, a half hour is nothing to fly by if I’m just catching my breath. You did a lot of work, be proud!

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4.16.19

Woke at 213.4 lbs.

PT this morning. I’m hoping for some tissue work. The lady I saw last week won’t be there since she ran the Boston Marathon yesterday. She mentioned doing several different methods of tissue worth and I’m hoping that’s what I get today.

Jumping back into this discussion, out of curiosity, what do you dislike most about your current job?

There has been a few times where I have looked into joining my local PD (I have been offered a ride-along with a family friend if I do decide to pursue this path), so I was just curious what your comments might be against this as a career path?

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Upper Push Day

2 LAP DYNAMIC WARM UP + 3 LAPS INTERVAL RUNNING

OHP (SGSS)
95 x 8 x 5 sets
I don’t like sucking at OHP so I’ve implemented the SGSS protocol for this and DB INCLINE.

DB INCLINE (SGSS)
55 x 8 x 5 sets

SEATED DB OHP (no back rest)
45 x 8
50 x 6, 4, 4, 4

CABLE FLY
70 x 15, 10
70 x 9 drop to
50 x 10

LAT CABLE RAISE
20 x 12, 10
10 x 20 very slow, last rep was held for 20 sec

Inspired by THIS.

OH ROPE EXTENSION
100 x 20, 10
dropset
80 x 10
60 x 10
40 x 13

RECUMBENT BIKE
15 minute interval 2:1 ratio L5/L10. 170 cals, 4.00 miles

Took my time today. I’d been there 40 minutes before my first set of OHP. I was chatty. PT was good. I learned some new exercises. They worked me over with hip exercises for most of the session but finished with some tissue work.

A strange thing about my leg is that my mobility is good. I can stretch my muscles without restriction, but in a passive movement they appear tight. I have a lot of muscle tension for some reason. I’m not sure how to fix that but I’m sure they have an idea.

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I think most cops got into the profession for two reasons - to help people and to chase bad guys. The world has changed a lot and the society seems to think cops are the bad guys. We tell someone to stop, but they don’t. They run, and we chase them. We catch them, and they fight. We fight back and they get hurt. Somehow that’s our fault.

If a car flees from us then most of the time we don’t chase them. It’s dangerous. If they crash and hurt someone then it’s our fault. Society thinks that if we don’t chase the bad guys then they won’t run and no one will get hurt. Most people don’t seem to understand how ridiculous that sounds.

When I first got into law enforcement I was a State Trooper. My policy about chasing bad guys wasn’t very restrictive. I just had to drive with due regard for the safety of the public. I heard chases by my current department on the radio. If the bad guy ran a stop sign or two then they would call off the chase. People figured this out and now more people are running. Some bad guys run from Sheriff and get caught. After they are caught they make statements like “You’re not supposed to chase me if I do ________.” The Sheriff Deputy laughs and says “My car is blue, not black.” (our cars are black; theirs are navy blue)

This mindset has spread to juveniles. We have a group who think it’s okay to go into stores and steal without even trying to hide it. When confronted they resort to physical violence against the store clerks. This past Sunday morning a handful stole a car, drove it to another location and broke into a house and stole another car, drove both cars to a third location and dumped one and stole a third car. They also broke into several cars and stole cash and at least one gun. They eventually wrecked one of the stolen cars and we never heard from them or saw them again.

Even if we catch them, they will most likely get probation. Those are all property crimes in the eyes of the justice system. Insurance can replace stolen items so no one seems to care.

Moving on to my actual calls for service. The majority of my calls are disturbances between adults who act like children. We show up and no one wants to talk to us. They want us to solve their problems and then get mad when we can’t. They give us orders instead of asking for help. They make poor decisions about the company they keep but it’s our fault when they have a problem with those people. They rarely want to press charges so even when we make an arrest the case falls apart.

Another large chunk of my calls involve people who are mentally ill. Most of them have self-inflicted mental illnesses from drug abuse. They hallucinate and cause problems with their neighbors or the General Public. They call and report things that they are imagining as being real. Some of them get very upset when you bring up mental illness and whether or not they are taking their medications. The end result of the call is that there is no crime and we can do nothing to help them. They get pissed off and slam the door and call again within 24 hours to report some other nonsense.

Domestic violence calls fall under the disturbances I described above. I hate those because the majority of the time it’s the same people over and over and the victim never ends the relationship.

A smaller portion of my calls, but the ones I hate the most, Arwen parents or foster parents call 911 because their teenager is out of control. They want us to take the kid away so they don’t have to deal with them. They don’t want to press charges for damaging property when the child breaks things, but they want the kid out of the house. Essentially, they want us to be the parent. They really don’t like it when we tell them that it’s a parenting issue and they need to figure it out.

That covers about 85% of what I do. The other 15% is what I actually enjoy doing. Working traffic accidents and helping victims of random crimes is actually enjoyable. Over the years I have just developed a negative feeling towards work. Most of the time I can’t put my finger on it; I just know that I’m not happy to be there. I’m trying to fight my negativity and not give in to the bitterness and cynicism that seems to take hold of many officers as their career progresses.

My only shred of hope is to get on our community policing team. Those officers don’t respond to 9-1-1 calls. They go to community events, neighborhood association meetings, and any other public event that might improve the police department’s relationships with the community. Just last week the community policing team in my Bureau went to a kid’s birthday party. He has a terminal illness and wants to be a cop so they spent some time with him. That sounds way better than going to disturbances and calls involving mental people.

This unit is tough to get on because it’s a pretty awesome job. All of our specialty units and promotions factor in seniority and I’ve been having a hard time overcoming my lack of seniority. I’m getting close. There’s a good chance that I might make it onto that team before the end of this year. I’m just having trouble being patient.

So, you asked and there you have it. All of my negative thoughts towards my job. I don’t get to chase bad guys and I only get to help people about 15% of the time. That’s not exactly what I expected.

Man, I sound bitter…

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Thank you for the response. That does put a lot of your duties into perspective for me. These are factors that weigh in when trying to decide on what I see as an ideal career path. I do think being an officer in the US would be more difficult than in Canada, with your gun laws and the hatred that is shown towards police, but many of your points would still ring true.

My draw to the PD is the variance of your day-to-day work, the training both physical and educational, and the sense of accomplishment (even if only on occasion).

I can’t really complain about the job I have, as I know MANY people have MUCH worse jobs, but I try to keep the doors open in hopes to find a job that I enjoy waking up for!

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I think law enforcement has changed a lot over the years. My grandfather was a police officer for many years in the Panama Canal Zone, and from everything I’ve heard he loved his job and was always well-respected by the community. My uncle followed the same path for some years in the 70’s, with similar job satisfaction. After we all moved to the states he got on with the DEA in Florida, and I don’t know what all went on while he was there, but did it for quite a few years and then things got really bad. He now lives in Texas and is an electrician and farmer, and happy again.

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