Just bought a pair but I had to settle for the ones with bones because they sold out of the red and black ones before I checked out. Also grabbed a dip belt for weighted pull ups. As you’ll see in my video, I need one.
5.6.18
Woke at 237.4 lbs.
I had a nice, quiet morning at work and made it to lunch with the family on time. I put my workout off til this evening and just used the home gym.
GSS&S W7 D2
NEUTRAL PULL UPS
BW x 10, 6
+45 x 3 x 3
BENCH
135 x 5 x 2 sets
185 x 5
215 x 3
245 x 3 x 3 sets
PENDLAY ROW
135 x 5
205 x 3 x 3
SEATED OHP (no back support)
135 x 3 x 3
superset
FACE PULL
black band x 15 x 3 sets
REVERSE DB ROW
25s x 8 x 3 sets
And for some reason I was feeling vain tonight and took some video.
The fucks up with your knees? Lol I only fit into the small
Ha I ended up with that design too
Really?! Maybe it’s because we’re tall and our bones are bigger?
I’m 5’9 so definitely smaller lol I think my joints are a bit on the smaller side too
I forgot to mention that I’ve been increasing my weights by 5 lbs on upper body and 10 lbs on lower body per week. When I change phases and drop the reps I jump by 10 and 20 lbs that first week.
Tonight I felt like I could’ve done 5 solid reps on everything but rows (and I jumped 20 lbs on those). I’m feeling pretty good about how this program is going.
Hell yeah! Video was awesome man! I’ve got to get my phone software updated so I can make video edits.
And dude you are lean…
Your lifts are very technical. Nice work man.
Congrats on the knee sleeves…you’ll love them. I may need a new pair. I’ve washed these and they are funky…
Can’t help it cause I’m big.
I just use my phone’s camera and then I trim the videos with whatever software that came with it to remove the extra time. I used VideoShow to piece it together and add music and text.
I love Volbeat and figured @mortdk would like it!
Volbeat are just as awesome as that workout you just put up there.
For the weighted pull ups i just use a backpack
It’s amazing that you put on so much weight and you still look lean. Great Big J.
About the teaching stuff, could you join the police academy as a teacher?
That would almost kill two birds in one shot.
Do they really count as pullups if you’re taller than the rack? Haha. Your ROM must be a real pain.
Cool video.
Go back to December 17th and check out my true “before” pictures. I was under 220. I feel a bit soft now but I’m sticking with the plan. Everyone I see that’s bigger than me was also fatter than me at one point. @MarkKO shared a post/pic by Paul Carter about having to give up abs to make real gains.
Our academy has the following staff (our department has over 600 officers):
Captain
Lieutenant
Sergeant (defense tactics/use of force)
Sergeant (organizes training classes)
Detective x 2 (pre-employment)
FTO - Field Training Officer
And usually one officer on light duty helping out
The FTO is picked for each academy class and is essentially the recruits’ supervisor. He teaches miscellaneous classes during the 24 week academy.
THERE ARE NO FULL TIME OFFICER POSITIONS!
Can you believe that? We’re the biggest agency in the state and we don’t train other agencies. We have people who played cat and mouse with, and caught the BTK serial killer (look that up ). You’d think we’d be making money by having our experts give classes to small agencies. But we don’t. We’re so far behind reality that it’s not even funny.
I plan to be the FTO someday but I have to compete with others for the spot. It’s usually someone with more time with the department than what I have. I also need to be a certified FTO and they haven’t offered the class in awhile.
They sucked last night. The dumbbell made it so that I couldn’t lift my feet any higher so my ROM was a bit short. The dip belt will help with that.
Just saw them pic’s Big J
In a shirt you just looks bigger man. Can’t tell if there’s abs under there.
I would be FAT with that amount of weight.
Can’t believe you don’t have full time officers for academy.
BUT give it a shot, doesn’t need to be the longest that’s been there, get to know the guys at the place, and the one who is in charge. Knowing the right peeps at the right time is what it’s about.
The abs are down to a 4 pack at best. The funny thing is that I can remember thinking I was almost lean with this physique back in college. I guess it was lean for me at the time but I know better now.
My shoulders better not ever lose definition. I think it’d take a lot of fat for that to happen.
5.7.18
Woke at 237.4 lbs.
GSS&S W7 D3
2 LAP DYNAMIC WARM UP
SQUAT
135 x 5
225 x 3
255 x 3
285 x 3 x 5 sets
superset
JUMP SQUAT
BW x 5 x 3 sets
CLEAN PULLS
205 x 3
245 x 4, 3, 3
DEADLIFT
295 x 3
385 x 3 x 5 sets
SMITH REV LUNGE
Decided to sub this for walking DB lunges. Doing triples was awkward on lunges and eventually I’ll be doing a ladder from 5 down to 1. I can’t imagine doing a quality single on walking DB lunges.
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
LOADED CARRY APPARATUS
For the first time ever both trap bars were being used so I tried out the weird loaded carry thing that I shared a while back. It’s a belt that is powered by your legs. It’s on a slight incline and the resistance is adjustable. Tricky little devil and it burned my legs more than the regular carries.
270 x 20 sec x 4 sets
CONDITIONING
Jog 1 mile in 8:52
Just crushed a delicious 13 oz sirloin and some white rice. I cooked it perfect! I was going to photograph it but my phone was across the room and then I ate it all.
I want to share my cooking method because I think I’ve perfected it. I like medium to medium rare meat. I use a charcoal grill.
I throw the meat on and leave the lid off. I walk inside and set the timer for three minutes. Once it goes off I head back out and flip the meat. I put the lid on but leave a small gap on one side so it’s not sealed. I come back inside, set the timer for four minutes. Once it goes off I go back outside and retrieve my bounty.
I use the same method and times for hamburgers.
yeah don’t leave a steak unattended, next time right, remember the phone.
The next steak I’ll try your method.
I’m using 2 minutes over the charcoal each side and then 4 minutes on a spot were there’s no charcoal under. The lid on all time.
5.8.18
Woke at 236.4 even though I ate over 4200 calories yesterday. I’m also quite hungry right now.
It sounds like we’re cooking them for about the same amount of time. If your method works then stick with it! I don’t want to screw up your steak.
I found that leaving the meat for 4 minutes or longer during the first phase results in a bit of charring. Three minutes gives it good color and grill marks. I think I’d add time to the second phase of cooking with the lid on if I wanted them cooked more thoroughly.
Missed these exchanges… Why couldn’t you keep working on the force, and then start a business that does strength and conditioning and money advisory? Like a CrossFit type box + financial coaching. Or a well-being center that does physical, spiritual, financial well being. Seems like you have some passion/interest in the spiritual side as well. Wouldn’t have to be new-agey or even a major endeavor at first.
I’ve started thinking about a business. I just not sure how to go about it. I started personal training been in college and I struggled to get clients. The successful trainers found people with money to waste (trophy wives) or confused their clients with unnecessarily difficult workouts. The latter group felt that they needed their trainer to work out. Good for business; bad for their success over the long haul. I couldn’t adopt that approach because I truly want to help people.
My city has a lot of gyms. It’s definitely a saturated market. I’ve located three official CrossFit gyms. There are numerous personal training or group fitness gyms as well as Six YMCAs, and four Genesis branches. Those last two (actually 10) are state of the art commercial gyms.
On top of that, people don’t really care much about their health. They don’t want to pay $40 for a training session, and definitely not the actual market rate of $80+.
If I had very little overhead then I could offer cheap memberships to first responders and their families. I couldn’t afford to staff a place so I’d have to be there during business hours or give them keys.
That’s all a lot of EXTRA stuff on top of working 40 hours a week. I’d prefer to morph my job into something health & fitness related instead of doing it in addition to my job.
I’ve considered just doing online type training and consulting but in but quite sure how to go about it. I think I’d need to up my Instagram game.
Any of that stuff is definitely a lot of work on top of the day job! I’m in the process of starting 2 subsidiary businesses, writing a book, and opening an office in Germany at the moment. And it takes me way beyond the day job. I do have a pretty good size team who obviously do a lot so it’s not just me. But starting businesses, it’s kind of like working out. You either do it or you don’t. And the time thing - we all find time for the stuff we really want to do.
And the stuff we don’t really want to do, we just don’t do. It’s why training takes such a back seat for so many. They want to look great in the summer, but not train 10 hours a week and eat healthy all year!
For starting a business in this space, what if you went around to the local PDs and asked them what kind of offering and price point would be attractive to them - almost like a mini-focus group - build up 3-4 different programs and price points (at numbers that would work for you) and see if you can get some soft “advance subscriptions” - then once you have some set number of PDs or Officers enrolled, then you do a soft launch. And don’t staff at all until you have enough enrolled to make a little money - then you can do a slow build.