9/27/17
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 65
Seated Pulls:
4 sets x 10 reps x 265
DB Side Raises:
4 sets x 10 reps x 40
Short and sweet. I have a bunch of stuff to do today.
Good stuff in here as always… are the Seated pulls like Cable rows? if so, 265 is brutal…if not, 265 is still brutal…
And Kroc rows at 145 for 4x10…awesome!
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Yes, seated cables. Thanks
9/28/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 355 x 5, 375 x 5, 400 x 5, 325 x 10
Zerchers:
225 x 5, 275 x 3, 315 x 1
Narrow Stance Leg Press:
4 sets x 10 reps x 360
Leg Extensions:
4 sets x 10 reps x 200
Treadmill:
10 minutes / 89 calories
I felt strong today, zerchers were kind of a mess however.
Good workout. Leg press after squats.
Solid lifting mate
Thanks gents. My knees are a little sore today.
9/29/17
Seated Plate Lift:
4 sets x 15 reps x 45
Farmer’s Carry:
4 sets x 4 times down and back x 100 in each hand
Overhead Plate Carry
4 sets x 4 times down and back x 45
BB Hold:
2 sets x 315
Face Pulls:
4 sets x 20 reps x 85
Today was my once a month “lift stuff day.” Its a nice change, that l look forward to. I have no idea how far “down and back” is. I would guess four times down and back is at least 150 feet. The overhead plate carry is an interesting challenge. I normally find my triceps are very sore the next day. I have a buddy who does it walking around his yard.
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10/3/17
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 340 x 2, 385 x 3, 360 x 5, 340 x 5
Rack Pulls:
420 X 5
460 X 3
490 X 2
I pulled or strained my right bicep on the second rep of 490. I felt it last week at 510, but today felt a lot worse. I think it’s going to fine, but I still shut it down.
Some here will recall I had a job offer a few months ago. I had an interview process last week and placed number one. I have a meeting with the agency director this morning. If it works out I think I will take the job. It has taken a lot thought and prayer, because I have been at the same job for 22 years. I’ll say more tomorrow.
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This reads like it’s yours if you want it. Don’t worry about the change part, and don’t ever look back.
Good luck.
10/4/17
OHP:
4 sets x 5 reps x 140
DB Side Raises:
4 sets x 10 reps x 45
DB Front Raises:
4 sets x 10 reps x 65
Lat Pulls:
4 sets x 10 reps x 180
Treadmill:
15 minutes / 138 calories
I wanted to bench today, but my right bicep really hurts. Presses were uncomfortable, but I was able to get through it. I have to work the next couple of days, so it will get some rest. Hopefully I can bench this weekend.
On the topic of work, the job offer was from our county department of corrections. We run two facilities with about 1000 inmates and 200 employees. I have been offered a job to oversee the training division, internal investigations, and inmate classification. Money-wise it is just about a wash. The potential in the next couple of years, however, would be much more money. It would also mean a Monday-Friday job, eight hours a day. I’m about 95% sure I am going to take it. I would still be able to teach at the university and family time if very important to me. I’ll just have to work on new times to train.
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No shift work, 5 day work week and fewer chances to repel bullets all sounds good to me. Maybe convert to early morning workouts.
Yeah, I’ll have to see. He was pretty open to me working whenever. He mentioned 7-3 or 8-4, whatever I wanted. I would start November 6th. I may have to hit the gym at 3:30 before then and see what it looks like. I also need to break the news to my 7:00 gym crew.
I’ve been in a lot of prisons over the years for interviews, but mostly Angola in Louisiana system.
I offer the following to consider:
-Inmates are good liars but they do respect strong officers.
-You new associates probably all work out.
-Early morning workouts will jumpstart your workday. But fewer animals in gym then.
Maybe hang meet medals on your new office wall. Subtly let 'em know why you use the moniker “crippler”. Idea is to eventually become warden of the place, and the new job means you’re already ahead of guys on the chase crews.
You can do it. I’ve seen it happen.
.
Thanks for the advice. I’ll be an office guy. I was told I will probably have to walk the floor at the beginning, just so I know how things work. It will be nice not to get shot at and having to wrestle with people anymore.
I did the early morning workouts when I was a detective. I’ll probably still do them from time to time. I’m looking forward to the new challenges. I can finally see the MBA has paid off in a big way. I just talked to the HR lady, who said my new director told her he can see me taking over for him some day.
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10/6/17
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 360 x 5, 380 x 5, 405 x 5, 330 x 10
Zerchers:
225 x 5
275 x 3
315 x 1
Leg Extensions:
4 sets x 10 reps x 200
I tried something new today and went to the gym at 2:30. Today is my day off, so I wanted to come in later to get ready for the new job. It was not too bad. My daughter, however, goes after school at 3:00 and she says the knuckleheads start rolling in at 3:30. I plan on training early in the morning some days at 5:00 AM and later other days, after work.
I submitted my letter of resignation yesterday and it was king of scary. I know, however, this will be a good mover personally and professionally. I’ll start on November 6th.
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Shhh, don’t tell anyone…Zerchers make you sexy !! Strong squatting Crippler. Congrats on the career change!
OG, I seriously doubt Crippler wants to be considered sexy in a correctional facility.
Crippler, adapting to 5 am workouts should improve/jumpstart your whole day, create more family time, and
you’ll likely be your strongest first thing in morning ( you haven’t “peaked” yet, 55’s far away for you).
I discovered about 10 years ago change is inevitable; strengthens one’s mind too.
Thanks guys. I know it’s the right move.
10/7/17
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 3, 335 x 2, 360 x 1, 325 x 1
Bench Against Band:
3 sets x 3 reps x 250
Flat Bench Flies:
4 sets x 12 reps x 45
My wife and I went to an alumni homecoming event at our university last night. Despite that I had plenty of energy today. I lightened my top set, due to my crappy nightshift sleep schedule. Once I go the new job next month, I’ll change things up again.
We are getting ready to go the game today. It’s only about 50 miles from our house, and our boy goes there now. He said he needs food, so a stop by the store is in order.
10/8/17
Biceps Gauntlet
Reverse DB Curls:
4 sets x 12 reps x 35
Cable Curls:
4 sets x 12 reps x 70
Pull Downs:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 12 reps x 70
Kickbacks:
4 sets x 12 reps x 40
I did a little less on this arms day. I slept in today, I have a bunch of stuff to do.