Had my interview for our new violent crimes task force. I surprised myself and thought I did pretty damn good; however, I was sitting at #28 out of 34 applicants before the interview due to my seniority (or lack thereof). I’m not sure my interview score will be enough to get me in the top 12 (which is all they’re taking) but I’m pretty happy with my performance.
Training
Warm-Up/Conditioning
2 lap dynamic warm-up w/ 2 more laps of build-up runs finishing at an all out sprint.
Neutral Pull-Ups
2 x 10, 9-2-2 double rest/pause
Plate Loaded Hammer Row
270 x 8 x 3 sets
290 x 5 x 4 sets
180 x 8F/8T/8B x 2 sets
45 Deg Back Ext
3 x 20
Lying Leg Raise w/ Pulse-Up
3 x 12
Rear Delt Machine (decreased ROM to emphasize rear delts)
50 x 10 x 4 sets These were nice and slow on the concentric and eccentric portion
Farmer’s Carry
120’s x 40 steps x 4 sets
Neutral Pull-Down
135 x 8F/8B/8T x 2 sets
DB Preacher Curl
25’s x 10 x 3 sets
20’s x 10F/10T/10B
Aahhhh the finishers hurt so good! I shouldn’t have done farmer’s carries mid-workout because my forearms were burning as much as anything else on the neutral pull-downs and curls. But on the other hand if I’d done those last then I wouldn’t have had much left in the tank to hold on to anything. Perhaps I just shouldn’t do farmer’s carries on back day.
I’m currently watching Generation Iron 2. I’m 42 minutes in and it makes me want to get on a cycle of something…anything!!! I want those big muscles like Calum von Moger!
Just kidding; I’m too scared to go down that road.
Greetings from a fellow officer, as well sports science graduate. Hope you don’t mind me subscribing to your log, sir. Some nice lifting going on over here.
Yesterday’s Nutrition
3714 calories, 401 carbs, 141g fat, 200 games protein
Monday’s Nutrition
3242 calories, 424g carbs, 86g fat, 141g protein
Monday was my first day with a goal of 4000 calories and I failed. It’s not very often that I fall short but I’ve been getting behind and struggling to catch up.
I’ll have 500-600 calories for breakfast and then the same for a pre-workout snack. I’ve been getting to the gym later (around 1pm) and then getting home and eating lunch at 3pm. I’ll eat 1200 calories but that still leaves 1500-2000 to get in by 730. I try not to eat much during the 2 hrs before bed. It may or may not matter but it’s a tip I read in an article about clean/lean bulking.
I don’t have any proof that it’s bad. It’s more like paranoia. I know that the biggest factor is total calories but I’m trying to be in a surplus so I fear adding unnecessary fat.
I tend to sleep better at night on a full stomach, if I haven’t eaten in a while I’ll usually have a little snack before bed.
On more than one occasion I’ve gotten up in the middle of the night to eat something. If I wake up hungry I can’t go back to sleep, just get stressed out lol.
Finally squeezed in a workout at home after my wife got here. I dislike lifting late in the day.
Bench
135 x 10
185 x 5
205 x 5
225 x 3
245 x 1
265 x 1
275 x 1 x 3
205 x 8 x 3
DB Incline
70 x 8 x 3
Seated DB Military
50 x 8
50 x 8
50 x 6
35 x 8F/8T/8B—the last 4 or 5 were basically max effort attempts to do a full rep and failing at the halfway mark (or below). That was fun.
I’ve actually been struggling to hit my calories most days. I was falling short at 3600 and last night is the first time I’ve been over and only the second time I’ve hit 4000.
Even with the bbq, pizza, and beer on Saturday I don’t think I was over by much.
A month ago I started taking creatine and I gained 10 lbs in like four days. I’ve maintained that weight but I quit taking creatine a few days ago. I’ve decided I don’t need the tiny performance enhancement it provides and I’d rather not hold all that water weight. I’d prefer to be able to see if I’m actually gaining fat or muscle and not be confused by unnecessary water weight.
I should probably hang around 230 lbs for awhile. I’m not for to gain 3 lbs of muscle every month so I need to pump the brakes and take this slow.
Hi been off your log for a while, just catcing up on you there.
Good to see you back lifting again, nice SGDL and those high pulls are awesome.
I really hope that surgery will come off good, and you’ll heal up fast.
Beware of gaining weight too fast. Being athletic, explosive, fast and strong is the way to tackle the street
