BENT OVER REV DB FLY
5s x 10 x 3 sets 5 sec hold at peak
superset with
RFESS
BW x 15 ea
25 x 10 ea x 2 sets
LAT PULL DOWN
50 x 20
50 x 10 Close, pronated grip w/ 5 sec hold at peak. On the second set, I remembered that straight arm press downs are harder so I quit at 10 reps to switch.
STRAIGHT ARM PRESS DOWN
60 x 10 x 2 sets 5 sec hold at peak
45* BACK EXTENSION
25 x 15 x 3 sets
superset with
SA CABLE CURL
20 x 15 ea x 2 sets Slow eccentric
LYING LEG CURL
80 x 15-5-3 Double rest/pause. Stopped each set when I couldn’t smoothly pull the weight up. I could’ve jerked and cheated but my goal was to not use my lower back.
I did cable rows at PT. I ought to be pretty sore from this one. Lots of burning with five second holds. It’s nothing like deadlifts and power cleans but I guess I don’t have a choice.
Woke at 210.8 lbs so maybe I’ve succeeded at eating for maintenance. I’ve eaten slightly over my “goal” the past three days. Last night I had a bagel at 8:30. I really enjoy having carbs in the evening. I decided to change up how I spread my calories around to account for this. Failing or going to bed hungry just aren’t good options. Breakfast is now much smaller. I get a double protein shake on low carb days and I’ll treat myself by adding a banana on high carb days. That allows me to keep eating around 700 calories for my early lunch, late lunch, and dinner, and leaves me with around 400 calories for an evening snack.
Why try to force myself into a certain schedule if it doesn’t fit my appetite?
On a completely unrelated note, I started reading Tim Tebow’s book “This is the Day”. The main point is that this is the day for each of us. Today. Not tomorrow. Not next week. Each day could be our last so we need to live with purpose. If you knew that today was your last day then you’d probably do some things different. I know I would. For starters, I wouldn’t be at work! But we also have to plan for the future. So the point is to do something and enjoy each day.
Tebow talks about chasing his dreams. In this particular book, he covers his pursuit of baseball. He believes it’s a passion of his that was put there by God. We are each made in God’s image, so I understand this viewpoint. If it’s something deep inside of me that is pulling/pushing me towards something, then it’s reasonable to believe it was put there by God. Every time I have one of those moments where I’m encouraged to think about what my dream is, I have one answer. Helping others through training, coaching, and counseling.
I know I don’t have to quit my job and become a personal trainer or coach, but that burning desire is always there. It’s why I spend so much time on this site. The hurdle I face is my own creation. I realize that the world has changed and social media is the best place to market yourself. Well, I’m not comfortable with marketing myself and I’m not comfortable with the usual social media nonsense. I believe there’s a way to tastefully put yourself out there without giving off the impression of “Look at me!!!”. The key is to capture that and live in the space between ego and helpfulness.
I’m not sure if I’ll ever suck it up and make the push, but I feel the urge to do something. My first thought is just to start posting simple instructional videos for different exercises. I know they’re a dime a dozen, but it’s still obvious that people need help with their form. Free and useful content might be the easiest way for me to put myself out there and slowly start to dip my toe into online coaching. I don’t think people need training programs; people need a coach to contact them daily/weekly and offer encouragement and accountability. The information to succeed is out there, but so many people fail to use it. Accountability is the key.
For the record, I think you’re mostly right about the online coaching being mostly about encouraging compliance rather than the programming. I think this is somewhere you’d excel.
I don’t have any great insight for you on how to go about getting it started though.
So does red meat. It sucks how much less I get to eat when I replace chicken with pork or beef. But it is what it is.
That’s the trick. I see so many people posting their stupid selfies and generic quotes that it makes me sick. I see them as fools. Most of them are pushing a product or hoping to get an endorsement from their favorite supplement company… or just trying to boost their low self esteem.
True, true and true. Brian Alsruhe had a similar issue when he first started, trying to do his thing without sacrificing his integrity. Seems to have worked for him. Maybe success there leaves clues.
Always the option of going @T3hPwnisher route and starting to put your thoughts on e-paper. Certainly seems to have built him a following that could easily be a stepping stone to what you want to do.
Was just about to write the same. You beat me to it. I wanted there to be more content out there like what I write, so I decided to start writing it. The big thing is to keep perspective. Are you writing for you or for them? I find, once it becomes the latter, there is significant compromise. In turn, it’s liberating when it’s the former. I’ve had lots of people tell me how I should write my own blog, and it’s just silly.
I think you’ve noticed by now I’m a big fan of your blog, no smoke blowing intended.
What I enjoy is that it is (almost) entirely about your mindset, and as such I’m very aware that not everything you write will be applicable for me. It allows me to think about my training rather than just do what everyone else does.
For a blog, I’d mostly be writing for me - kind of like my log here. I should probably start a legit journal at home…
Fortunately, I want to help people and have no desire to make a career out of coaching people. If I somehow became rich and famous then it’d be a bonus. A couple years ago I offered free training and coaching to my Facebook friends. Five people took me up on it, and no one followed through with anything.
I wrote programs based on their goals, equipment, and time. One guy got bored with his workouts after about three weeks. He wanted more variety but only had DB’s and a bench in his basement. Others simply faded. I even offered to monitor their nutrition through My Fitness Pal. Again, noncompliance.
I learned from that. I learned that people don’t value things unless it cost them something. I won’t offer stuff for free anymore because it’s a waste of my time. I put a lot of effort into things and to watch people quit in less than a month is infuriating. If I do this again, there will be money involved. I’ve actually thought about charging $100 per month, but it will be a deposit. If you quit, then I keep the money. If you stick with it, then I’ll give some or all of it back.
Again, I want to help, but I don’t want to be used.
This is an approach I’ve heard of before. The issue being that the goal then becomes the appearance of compliance rather than actual compliance. We all know these things can be judged if the criteria aren’t set appropriately.
I hvecthe same passion for helping others. One thing that I have done for those in my community was to start a closed group on Facebook called a healthier me. It’s a place where myself as well as others can share workouts/recipes/goals with a like minded community. I offer advice when I can, and have ended up with a few “clients” through the group that I help with nutrition and training.
This was going to be my next point actually, until little one interrupted. In many ways @Frank_C, you already do the things you want to do on this site. You help people, support people and offer advice where appropriate, probably to a larger extent than almost anyone else on these logs. Maybe you could continue to expand on that?
I really enjoy the community here, but the sad reality is that I’m closer to you all than humans in real life. I haven’t really found like minded people in the real world. I think being a cop automatically puts a fence up - not because of legal junk, but just the format of my job. My shift is odd. I work when people are at home. And when I’m social, everyone wants to talk about cop stuff…even other cops. Back when I was a State Trooper, I’d have training at the Academy which is out of town. They’d give us dorms for the duration of the training and it served as a mini reunion with my academy classmates. We’d got out for beers and everyone would just talk about their cases and car stops. There’s no escaping it.
This is actually why I’m jealous of CrossFit gyms and running groups. Sadly, there isn’t really a community for the regular meat head.
I’d really like to expand this comradery. I know online coaching seems counterintuitive to that, but that’s just how people function these days. I can easily work with people around here through my phone. Most of the coaching is just checking in on a regular basis to keep folks accountable.
This post speaks to me on so many levels. I also have kids and work unusual shift patterns. I don’t talk about them much on here partly out of privacy, partly because I don’t want to sound like I’m making excuses, but also because 99% of the rest of my conversations are about my kids or my job. On here is where I talk about other stuff.
I get what you mean. Guess what my close group of doctor friends talk about all the time? Every now and then we say let’s stop the medical talk since we’re rarely together these days, only to find ourselves going back to talking medical talk a few minutes later. We just had to embrace (or were forced to embrace) that that is the life we chose.
I don’t mind exchanging stories with other cops from time to time, but civilians wear me out. I don’t like talking about the craziest things I’ve seen. I don’t like being asked for legal advice. I don’t like being asked how I feel about some officer involved shooting an any state. I don’t hearing about people’s personal interactions with police. It’s annoying.
I get sucked into it sometimes, but I’d prefer no one bring that stuff up. I think I answered the “craziest thing you’ve ever seen” question earlier this year. I’m pretty sure the person regretted asking.
Can’t afford it. In four plus years, I can at least earn myself a partial retirement. I’m too old to start over again (be 35 next month). I don’t think I need to change jobs to do what I love. I’m hoping to find a way to do both.
Don’t worry about it. It happens on occasion. I don’t mind educating people on what really goes into this job. Most people just don’t know. I’ll take the time to help people understand, but I can also tell when people are trying to bait me into something (which wasn’t your approach).