View Full Version : wasnt me the monkey did it

07-30-2007, 12:15 AM
Sunday 7/29/2007

Weight: 211 lbs


Jumprope - 3 rounds 2 min each with 1 min. rest between rounds

1) Lat pulldowns 70x15 70x15 70x15 197x4 197x4 197x4
2) Standing press 155x4 155x3 155x2
3) Tricep pressdowns 70x7 70x7 70x7
4) Incline bench 160x8 160x8 160x8
5) bb row 80x15 80x15

cool down

heavy bag ( combo work ) - 1 round 5 min.

need to raise the weight on incline bench and tricep pushdown
need more reps on standing press

total time: roughly 35 min

07-30-2007, 07:56 PM
Monday 7/30/2007

relax night


07-31-2007, 10:22 PM
Tuesday 7/31/2007

Weight: 208 lbs


Jumprope - 3 rounds 2 min each with 1 min. rest between rounds

1) BB Curls 50x15 60x15 110x5 120x2 110x3
2) Wrist Curl 90x25 90x20 90x20
3) Calf Raise 225x10 300x5 300x5 300x5
4) leg curls 60x15 60x15 60x15
5) free squats x25 x25 x25
6) Crunches x50

cool down

heavy bag - 3 rounds 3 min. each 1 min. rest between rounds

I need to do better with the leg curls
was listening to Megadeth during workout

total time: 30 min

08-02-2007, 11:16 PM
Thursday 8/2/2007

Weight: 212 lbs


2 three min. rounds of shadow boxing

1) Lat pulldowns 207x5 207x3 207x4
2) Standing press 155x4 155x3 155x3
3) Tricep pressdowns 80x5 80x4 80x4
4) Incline bench 180x5 180x5 180x6
5) bb row 100x10 100x10

raised the weight on #1-3-4-5
raised the reps on #2
kickes ass this time! was cranking "Lamb of god" thats why
I cant wait to see the incline bench hit over 200lbs, I can do it on the flat bench easy but incline is so much harder

total time: roughly 25 min

08-06-2007, 09:39 PM
Monday 8-6-07

Weight: 214 lbs Climbing back up there

switched up the routine
bicep tricep calf

Barbell curls 60x15 60x15 80x10 80x10 100x5 120x1
Tricep pushdowns 50x15 50x15 50x15 60x10 70x10 80x5
calf raises 155x25 155x25 225x15 225x15 300x10 350x5

raises the volume of all the exersizes and raised the weight
on the tricep pushdowns and calf raises, with the curls I still hit 120lbs but lost two reps because of the added volume
the workout was really good

08-06-2007, 10:27 PM
Welcome to the journals section. How come you do all the concentration stuff?

Also, what did the monkey do?

08-07-2007, 12:17 PM
actualy I never thought about it till you mentioned it, I allways thought if working bicep use a bicep exersize, I never gave it any thought if it was isolation or compound, I know the difference just wasnt aware I was doing it

I know last night I was just switching it up so I dont think that counts
but my regular workouts seem ok 6 compound movements 5 isolation
and some of the isolation movements are because those are weak areas I want to bring up so I focus on them a little more than the others

day one
1) Lat pulldowns compound
2) Standing press compund
3) Tricep pressdowns isolation (weak area)
4) Incline bench compound
5) bb row compound

day two
1) BB Curls isolation (weak area)
2) Wrist Curl isolation
3) Calf Raise isolation
4) leg curls isolation (weak area)
5) squats compound
6) Crunches compound

if you have any ideas on replacement exersizes I will give them a try :thumbup:
as long as I have the equipment to do them I will

08-07-2007, 12:20 PM
Also, what did the monkey do?

I cant talk about it till the trial is over

lets just say that when a monkey is flinging poo in public and you cant get him to stop, the notion of "if you cant beat them, join them" is a very bad idea

08-07-2007, 02:27 PM

08-07-2007, 10:46 PM
Tuesday 8-7-07

Weight: 210 lbs

hit the treadmill today

ran 1.5 miles in 19 min
roughly 5 mph slowed to 3 mph to drink my water

I need to cut the time down to 12 min for the police test

08-08-2007, 11:32 PM
Wednesday 8-8-07


heres what I did tonight

MIN exersize
5:00 run 5mph
1:00 squats
1:00 lunges
1:00 calves
0:30 rest

5:00 run 5mph
1:00 squats
1:00 lunges
1:00 calves
0:30 rest

5:00 run 5mph
1:00 squats
1:00 lunges
1:00 calves

I was dead at the end, whew!
I have to be able to do this 5 times
so far I got 3 before passing out

this is the PT they put you through at the police acadamy
I downloaded a PDF file from policelink.com that had a ton of them
I might be lax with the weights while prepairing for the testing
but if I'm doing workouts like these I will still be doing realy well

08-09-2007, 09:19 AM
So you're going to be a cop? That's good, we need more fit cops (seriously). Whenever I type something of that nature it sounds sarcastic, but it's not.

08-09-2007, 08:41 PM
Yeah Iíve been running from them all my life now I want to be one :cool:
Actually itís a very noble and honorable thing to do
I wish I had done it when I was younger, I would probably be a sergeant by now, anyway its going to be allot of work and I am surprised at the cardio these guys go through during testing, more horrified than surprised
But itís in my heart and I want to do it really bad
I must overcome and succeed

08-09-2007, 10:40 PM
Thursday 8-9-07

Interval training on the treadmill

1/4 mile run 6 mph
1/8 mile walk 3 mph
1/8 mile run 8 mph..........*very hard
1/8 mile run 5 mph
1/8 mile walk 3 mph
1/8 mile run 7 mph
1/8 mile run 5 mph
1/8 mile walk 3 mph
1/8 mile run 8 mph...........*very hard
1/8 mile run 5 mph
1/8 mile walk 3 mph

distance 1.5 miles
time 20 min

Notes: it was good to hit 8 mph even though it was only 1/8 of a mile, I need to be able to go 8 mph for 2 miles, so I got work to do, I was almost as sweaty as last night, maybe, I am just as stinky thats for sure

pantera,metallica,godsmack,lamb of god,megadeth

08-10-2007, 01:52 PM
I just got an email from a freind in the Police Department I want to get onto
and here are the pt requirements


sit ups
age 30-39.......33 in 60 seconds

one rep bench press
age 30-39........muliply bodyweight by .86 (203 x .86 = 174.5lbs)

1.5 mile timed run
age 30-39.....13:53 (roughly 7mph for 1.5 miles)

I got the pushups and bench easy :strong:

I usualy do crunches not sit ups so I dont feel 100% comfortable with it
and will start doing timed sessions A.S.A.P. :scratch:

and the run I am working on, last night I hit top speed of 8 mph for 1/8 of
a mile so I need to pick it up and do better :cry:

I also have to get on the ball with stretching and flexibility :cry:

08-10-2007, 02:12 PM
Erm, why does it say you only have three posts?

Did the monkey do that as well?

08-10-2007, 03:18 PM
So how old are you?

08-10-2007, 04:06 PM
Did the monkey do that as well?

would'nt suprise me one bit, at least hes not messing with the credit cards again, I had to explain why I ordered 16 tons of bannanas to customs last june :eek:

So how old are you?
I'm 38
but I look like im 25
and I feel like Im 20
and I act like I'm 17

08-10-2007, 07:57 PM
It's never too late for a career change.

08-11-2007, 12:18 AM
It's never too late for a career change

Well the way I see it and this might not be everywhere but its like this in my neck of the woods, all the factory jobs are either going over seas or are hireling foreign people with work visas or illegal aliens, they work for less and there are tax breaks for companies who hire others with work visas, so that avenue of work is drying up slowly, the economy is also looking kinds shoddy, seem everyone is switching to the euro instead of US greenbacks, its not the end of the world but its not the best thing going, but there are two remaining constants, death and crime, so its either be a mortician which is super creepy or be a police officer, I donít have the schooling to be something better, and I make too much money for a grant but not enough money to afford the schools, so there isnít to much open for me

On the funny side being a mortician is a good option, because all the girls are cool ( :eek: ) and they never say no (:eek:)everyone is a good listener (:hide:) they all can keep a secret

Alright enough of the grave yard humor