Thanks for the info. Here is a sample of my routine. I use a deck of cards.
K=25, Q=20, J=15, 10, 9, 8…
I do Push ups, Curls, Wrist Curls (Super Set)
Squats, Pull Ups (Super Set)
V Ups, combined with the Wheel, V ups for the higher reps and the wheel for the lower reps (under ten), with lat pull downs (Super Set)
Tables, Shrugs (Super Set)
I usually finish about half the deck each morning, combined with this I do 30 to 40 minutes of cardio.
I am in Law Enforcement and understand the need to be physically fit and active. I am an Investigator, so this takes a significant amount of my time. I also try to spend quality time with my family, which is why I get up so early, so it frees up the time in the evening for family activities.
Right now I take B-12, Vit C, Fish Oil, and Flax Seed Oil, Creatine, my Blood Pressure Meds, and Tramadol for pain (When Needed)
Ok, Now you guys know more about me than most of my friends.
I really appreciate the info so far. Thanks![/quote]
The higher the amount of stress your job provides the more you need to scale back workouts to something that supports rather than drains you. The human nervous system can’t differentiate between good and bad stress in it’s reactions. It just lumps it all into the STRESS bucket and reacts to it all in the same manner. So if the stress accumulation is too high, the CNS tries to shut you down, hence feeling ‘unmotivated.’
I’d set some lower values on the king, queen and jack when determining reps. And if you’re doing 25 of anything you’re already doing cardio so I’m not sure you need 30-40 minutes of it on top of the other stuff.
In fact - If I had your job I’d be doing 3-5 sets of 3-5 reps of Squats or deadlifts, pullups and overhead presses maybe 3 times a week and leave it at that. You weigh 300 lbs, so pullups are going to be a lot more work than for average-sized people. Short, sweet, hits everything, can be adjusted for stress level by adding or removing sets/reps per set. Do abs and cardio on ‘off’ days. But that’s me. You’d know what works best for you.
You might try to get zinc and magnesium into the supplements list.