If retired officers take an annual qualification course, they can have the same ability to carry as currently employed officers. We qualified about 100 people today. Most were alright. I saw one old boy show up with a cane. I was a little worried about him, but he did pretty well.
3 Likes
6/17/25
Treadmill:
30 minutes
Superset-
Standing Calf Raises: 4/50/400
Standing BW Calf Raises: 4/50
Abductor Machine:
4/50/220
Adductor Machine:
4/50/220
Pull-Ups:
4/15
Pulldowns:
4/25/120
I wanted to hit the bag, but some guy was doing sit-ups basically right under it. Still, I think I got a lot done.
I didn’t shoot today, but I did greet a lot of people I have not seen in years. I had a couple of my lieutenants run the grill. We made hamburgers and hotdogs for everyone as well. It was a pretty nice day.
5 Likes
The cane hid a sword?
Did the cane have a shooting weapon in it?
1 Like
I guess the question is, why? I imagine there was plenty of room to do sit-ups. Of course that guy needed to do them right under the bag. Pest.
That would have been cool, but he pulled out his old school revolver.
My thoughts exactly. The place really wasn’t even that busy.
1 Like
I must be the as..hole on here. I have absolutely no problem saying “move”. Cell phones really trigger me or the ones on a different machine who yell “I’m using that in my set.” I say “nope you’re using the one your on.”
2 Likes
Gyms need more of this
1 Like
I generally use my superpowers of being big and bald. I’ll then stare until they get the hint and move. It just wasn’t worth it to me this time.
1 Like
6/18/25
200 lb Sandbag Shoulder Carry:
2/100 yards
200 lb Sandbag Suitcase Carry:
50 Yards
200 lb Sandbag Suitcase Carry:
50 yards
Famers’ Carry +40 lb Weighted Vest:
2/45 in each hand/100 yards
Prowler Push:
2/+60/100 yards
Prowler Pull +40 lb Weighted Vest:
2/+105/100 yards
Backwards Prowler Pull +40 lb Weighted Vest:
2/+85/100 yards
I have grown to love and hate Weighted Walk Wednesdays all at the same time. Today was a good one. My legs and lungs were screaming. The vest adds another level of discomfort.
5 Likes
Big and bald…
1 Like
It’s really the only way to go.
6/19/25
Pulldowns:
10/10/various (no rest between sets)
Pulldowns:
4/25/120
Pressdowns:
4/25/200
Incline Kickouts:
4/25/30
Tate Press:
4/25/30
DB Curls:
4/10/40
Hammer Curls:
4/10/50
EZ Bar Curls:
4/10/100
Cable Curls:
4/25/160
Heavy Bag:
3 - 3 minute rounds
Treadmill:
30 minutes
Pull-Ups:
15
With the day off, I got a lot of work done. Perhaps a nap later…
I’m going to concentrate on diet for the 30 days. I’ve kind of backed off for a bit.
5 Likes
6/20/25
Standing 30 Second BB Hold:
4/315
Superset:
Standing Overhead 30 Second Plate Hold: 4/45
20 lb Overhead Medicine Ball Throws: 4/10
Pull-Ups:
4/15
Ski Simulator:
5 minutes
I took an extra off for a four-day weekend. That means just random stuff in the gym. It’s been a while since I had a pickup random things day.
Now for a couple hours of yardio.
5 Likes
6/21/25
5/3/1 Bench:
5/235
3/265
4/295
Hammer Strength Decline:
4/15/60
Hammer Strength Incline:
4/15/80
Dips:
4/10
Pull-Ups:
15
Poundstone Curls:
100
Treadmill:
20 minutes
That was a good one and a great way to start a Saturday morning.
4 Likes
6/22/25
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
10/630
10/450
15/360
20/270
25/180
30/90
Pendulum Squats:
4/10/90
4/20/45
Seated Leg Curls:
4/10/150
Pull-Ups:
15
Cable Extensions:
1/100/70
Treadmill:
5 minutes
Exercise Bike:
5 minutes
My legs really got it. My son has been home from Arizona for a week. We’ll probably go for a family walk later.
4 Likes
6/23/25
OHP:
4/10/135
Hammer Strength Shoulder Press:
4/10/110
Hammer Strength High Row:
4/10/100
DB Front Raises:
4/10/40
Pull-Ups:
4/10
Poundstone Curls:
100
Treadmill:
20 minutes
Not bad after driving 500 miles round trip for a 60 minute meeting.
5 Likes
I was going to write “you should use more weight on the presses” until I read the 500 miles quip.
Animal.
2 Likes
Yep. It was a long day, but I needed to look at some equipment.
1 Like