You have a short torso by chance? My torso is stupid long. I couldn’t figure out a way to do these lol
I haven’t tried them yet but I assumed it would be like a Pendlay Row where my torso is parallel to the ground.
10.13.19
Today was a full day at work.
- saw a dead body
- yelled at a crazy lady during a call
- met some super nice, regular people (even had someone bring me coffee while on scene with the dead girl)
- had an adult blatantly lie to me about his kids shooting at someone in the street and slam the door in my face
And the weather was beautiful.
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No clue haha. I’d say it’s average.
Maybe I just didn’t try with my arms that far back. I was trying more of a conventional row with an unconventional bar… so no wonder I failed.
Firstly this is amazing news. Secondly sorry for not saying this sooner. I blinked and there were like 100 posts on your log. It took me a little motovation to read and catch up.
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You, sir, are the master of the understatement.
Are you doing ok?
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Welcome back to full duties man.
How you holding up?
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Yes, sir. Everything was pretty spread out and I had some down time so I was able to relax between calls. The death was a car crash. Possibly drunk boyfriend was driving like an idiot (and beyond his abilities) and rolled the car into a utility pole. The passenger was ejected and died on scene. It happened overnight and I was just there to keep people out of the scene. I didn’t get up close to see her. I’ve seen enough of that to last a lifetime.
I’ve dealt with the mental lady in the past and I just couldn’t listen to her nonsense anymore. Her teenage son is a repeat felon and she keeps saying he’s being trafficked and forced to commit crimes.
I know how you feel. Occasionally, I just go to the recent posts and start fresh when that happens.
So far, so good. I’m attacking my weaknesses in the gym and I’m sore from that. I don’t see any other choice, though. I need to get my shoulder back to 100%.
I’m hoping to get a call to switch to the new position in the next 1-3 weeks.
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Fingers crossed for you man
I feel ya…I’ve gotten used to it by now, but children still strike a nerve. Never could get used to children dying.
Most things dissipate with time, but there’s one face I see every December. A 16 year old girl (Nautica) was partying with her juvenile (and documented runaway) friends on the first weekend of Christmas break. She was playing with a shotgun and shot herself in the face. It blew the left half of her head off. The right half was unphased. I can’t get that image out of my head. Guess it’s sneaking up on me early this year.
Damn…that’s some PTSD level stuff…I hope you don’t ever have to see things like those again
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10.14.19 Lower Day
WARM UP
2 lap dynamic warm up
SQUAT
245 x 3 x 5 sets
DEADLIFT
295 x 3 x 5 sets
HANG CLEAN PULL
225 x 5 x 3 sets
RFESS
55s x 5ea x 5 sets
5:30 warm up and 45 minutes of lifting. I’ll do abs and conditioning tomorrow.
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10.15.19
Woke up nice and stiff. I probably made that worse by running, but calories needed to be burned and conditioning needed to be done.
Running With the Wife
Warm up - jog 0.64 miles to the spot i planned to run hills. Three sprinklers were on so we made a new plan. Ran back home (0.18 miles) and drove to the park for some hill sprints/runs.
Hill sprints - 0.08 miles, jog really, really slow halfway back, walk, repeat for 8 total. Covered 1.41 miles.
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10.16.19 Upper Day
WARM UP
Physical therapy
HAMMER INCLINE
120 x 8 x 5 sets
T BAR ROW
125 x 8 x 5 sets
CABLE LAT RAISE / DB LAT RAISE
20 x 8 x 3 sets / 12.5s x 8 x 2 sets
HAMMER PULL DOWN
190 x 8 x 5 sets
CABLE FLY
50 x 8, 60 x 8 x 4 sets
SA REV CABLE FLY
40 x 8 x 5 sets
I used the back support on cable fly’s and it made everything better. Definitely keeping that. On the flip side, I might be scrapping reverse fly’s on this day and replacing them with another row. The Hammer Row is right next to one of the cable columns. If it’s available then it’d be a great superset.
SA CABLE CURL 21s
40 x 10F/10T/10B x 2 sets (needed assistance on 2nd set)
SA REV PRESS DOWN 21s
40 x 10F/10B/10T x 2 sets
HANG SGHP
You read that right!
45 x 10
65 x 5
95 x 5
115 x 5
Traps were on fire and no pain so I thought I’d quit while I was ahead.
CARDIO
Elliptical 25 min at L8/i8, 2.17 miles and 363 calories
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Is the goal to hit rear delts? If so try these. Don’t know if you can perform them but, they are brutal. You do not even have to bend over as much as they do, I have done them standing.
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My goal is more upper back development. I’ve always done them out of paranoia to make sure I didn’t develop an imbalance. I think rows might provide more bang for my buck.
I’ve been seeing that lift pop up lately. I did it in college for baseball and we did it standing. It smoked my rear delts because we’d do like sets of 50.
Finally!
I received the phone call for which I’ve been waiting since July. I will be moving to the Community Policing Unit on November 2nd. I’ll have Sat, Sun, Mon off and a take home car (eventually).
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Awesome news. Well done my friend.
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