I understand the rest aspect for the crew. Shouldn’t this be planned out well in advance?
1 Like
8/14/25
OHP:
4/10/135
BB Upright Row:
4/10/115
Rows:
4/10/4 plates
Reverse Flies:
4/10/100
Pull-Ups:
4/10
Self-Propelled Treadmill:
30 minutes
I’m starting to feel more at home using the self-propelled treadmill.
3 Likes
8/16/25
5/5/5 Bench:
220 x 5
250 x 5
280 x 9
Bench Against Band:
4/1/235
Dips:
4/10
Machine Flies:
4/15/220
Treadmill:
25 minutes
My gym is closed this weekend to they can restripe the parking lot. Luckily they own three other locations in the area. The gym I went to today is only two years old in a neighboring town. My daughter goes there and she said the benches are nicer than the next closest location.
I found she was right. It was smaller, but all new equipment. The bench is similar to a competition bench.
I needed a spotter but the only other person I knew there was one of my younger officers. I recently had to give him some minor discipline. I could tell he was not real happy to see me. I just went for it without a spot, rather than risk it.
4 Likes
8/17/25
Leg Press:
10/360
10/450
10/540
10/630
10/720
10/980
10/900
10/990
10/1080
20/450
20/360
Pendulum Squats
10/45
10/70
10/90
10/115
Leg Extensions:
4/10/220
Laying Leg Curls:
4/10/120
Treadmill + 40lb Weighted Vest:
30 minutes
Pull-Ups:
15
Last night I watched the Netflix documentary on the Biggest Loser show. It really inspired me to kick things up a notch. I know that was not the point of the show, but it did anyway.
I was back at the other gym. My only complaints are no belt squats or self-propelled treadmills. Still, the equipment is really nice. My gym will be back open tomorrow.
As I anticipated, my legs are fried. I was down two more pounds this morning. I have lost 19 total. I was stuck at 17 for a couple of weeks.
5 Likes
I hope he gets over his grump. Minor discipline is better to learn from than major discipline.
2 Likes
How are the sledge hammer swings?
Yep. It was just a counseling as well, and doesn’t even go on his record.
1 Like
They’re ok. I was stressed for time and was looking around the garage for things I could throw around.
8/18/25
Poundstone Curls:
100
DB Curls:
4/10/40
Concentration Curls:
4/10/35
3/3/3 Biceps Blow Out
Pulldowns:
4/100/70
Pressdowns:
4/25/200
Tate Press:
4/25/30
Self-Propelled Treadmill:
30 minutes
Pull-Ups:
15
Today I hit the 21 pounds lost mark. I even got my ass up from my desk and walked a mile a work today. The increased cardio and attention to diet is paying off.
5 Likes
My first superintendent, who hired me off the street to teach middle school spec. ed., was similar. She would gently direct a hyperactive 30 something through the wrongs and rights of learning his trade. This summer we stayed at her house on our California trip. Maybe this young officer will be appreciative in the future.
1 Like
Jeez, like you need it.
You’ve even gotten stronger on the pendelium squats.
2 Likes
8/19/25
Self-Propelled Treadmill + 40 lb Weighted Vest:
65 minutes
Nothing but cardio today. The self-propelled treadmill is already a workout. When you throw the vest on, it’s a whole new deal. My previous longest with it on was 60 minutes. It was fun pouring myself in the truck when I was done.
3 Likes
Sorry it long. In the civilian world crew rest is like the unbreakable commandment. Domino effect sets in. 30 min delay here, another delay there, next thing they know they don’t have time to do their next leg.
Oh, I get it. It seems like the airline industry is their own worst enemy. I also work in an industry that is heavily affected by safety. I also deal with customers. It’s a tightrope to manage both. To make matters worse, I am still dealing with this. Yesterday it was two more hours on the phone.
1 Like
8/21/24
Hammer Strength Shoulder Press:
4/10/130
Hammer Strength High Row:
4/10/100
Hammer Strength MTS Row:
4/10/110
Pullups:
4/10
BB Upright Row:
4/10/95
Self-Propelled Treadmill:
12 minutes
I got a fast one in. The golf tournament is tomorrow.
5 Likes
I’ve never been on a Self-Propelled Treadmill. Sounds good. Never really felt like I was running on the other ones cause I wasn’t moving my own weight. (No offense to the treadmillers on here). Somehow I managed to avoid taking up golf all these years. In the military they had a tournament for everything, Whenever my squadron was in one I’d drive the cart with the keg in it.
2 Likes
The self-propelled treadmill is much harder, because you are moving your own weight. Plus, it’s on a slight incline. I’m not much of a golfer. 30 years ago, some buddies and I got into it, and I wasn’t too bad. Now, I’m really bad. Law enforcement is the same. A lot of guys play. I went about 25 years without picking up a club. Until yesterday, I hadn’t played a round on about three years.
1 Like
8/23/25
3/3/3 Bench:
3/235
3/255
4/295
Bench Against Band:
4/1/255
Dips:
4/12
Machine Flies:
4/15/235
Self Propelled Treadmill:
25 minutes
The tournament yesterday was a lot of fun. We didn’t finish last and we didn’t cheat either. I call BS on some of the scores. On a few of the holes they had different challenges. One hole had hecklers. They were heckling my teammates that they wouldn’t make fun of me because, I’m the boss. I then nailed my best drive of the day. It was funny and cool I picked that moment to finally hit a good shot.
It was for a good cause. A local officer died five years ago, and his union started a scholarship fund in his name. The tournament goes to the fund.
4 Likes
This is my place on a golf course 
3 Likes
I’m about right there too. I really want to get better when I retire.
2 Likes