It's been a busy week physical wise, and honestly lacking on the gun side of things. Hopefully I'll get some dryfire and live fire in this weekend, but otherwise it's been limited to cleaning/lubrication the 92G and cleaning/sorting cases from the last two months at the club.
I discovered that my phone will track miles walked and flights climbed at a reasonable accuracy level, which is good for this job since I leave it in my pocket and have Five Finger Death Punch play to keep me going throughout. None of the buildings I've been in this week have elevators, so I've been hauling everything from rolling chairs to ranges up stairs this week (most buildings are 3 stories plus the basement, and we unload in the basement). Tally for the work week is 48 miles on my feet, and not counting time playing baseball or doing jody runs through town. Yeah.....I'm that guy I guess.
At the gym the exercise I'm focusing on the most are deadlifts, bench press, and squats with other exercises to support those motions. Historically speaking my upper body strength is my major limiting factor, but my leg muscles are much larger than your average bear. This comes from riding bicycles for 20 years, with some races and multiple summers with 100+ miles a day on a loaded bike. I was also the guy that portaged the canoes with a dry bag on my back and chest to balance things out, so you can take a guess where the muscle mass is distributed. That said, my goals for the gym are long term improvement, and I'm not a fan of putting get to XYZ poundage for my needs. As long as the weights go up I'm good.
Excercises are using 80% of your max as a starting point, add more if possible, slightly drop if you can't get the reps. I did mess up on a few rep counts, but for the most part it's been a solid week that I'm still feeling badly. Bar weights aren't figured into the poundage, and standing calf raises are done with a barbell, no machine or smithy.
Squats 115x8, 110x8, 100x5, 110x5, 120x5
Leg press 180x4, 230x5, 230x5
Leg extention 180x6, 210x6, 235x6
Romanian deadlift 160x5, 160x5, 170x5
Lying leg curls 95x5, 100x6, 100x6
Standing calf raise 200x6, 230x6, 250x6
Seated calf raise 180x6, 180x6, 280x6
Bench press 75x5, 70x5, 70x5, 75x5, 75x5
Incline dumbell press 35x5, 40x5, 45x5, 45x5
Dumbbell flies 35x3, 40x3, 45x3
Barbell shoulder press 25x5, 30x4, 25x3 (shoulder did NOT feel good - halted short to prevent injury)
Side lateral raise 15x8, 20x8, 15x8
Face pulls 150x8, 160x8, 160x8
Barbell Shrug 200x8, 220x5, 230x5
Close grip bench press 30x5, 50x5, 50x5
Dumbell tricep extention 45x8, 45x8, 45x8
Deadlift: 180x5, 180x5, 180x5, 180x5, 200x5
Bentover barbell rows 70x6, 80x6, 90x6, 90x6
Widegrip lat pulldown 150x5, 130x6, 130x6, 120x6
Straight arm pulldown 130x8, 120x8, 110x8
Barbell curls 15x6, 30x6, 40x6
Incline dumbbel curls 30x6, 30x7, 25x8
Preacher curl 30x8, 30x8, 40x6
Cheat meal for the week: double quarter pounder with a coke
Morning suppliments: zinc, magnesium, D3, fish oil
Workout suppliments: 1 scoop generic whey, 1 scoop creatine
Water intake: 5-7 quarts daily
Friday AM bodyweight 185
Friday AM fat % 15.3
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