midgetcop's comeback journal!

[.V.]

Originally Posted by midgetcop

Either way, I'm making that doctor's appointment....

Definitely, you should do that. But even if the doc says you are ok to workout all you want don't be in too big of a hurry to get back to previous levels - it will come.

[seraph]

everything is looking great from here, keep it up!! here is a link to Max-OT http://www.ast-ss.com/max-ot/max-ot_intro.asp

check it out anyway, you might like it and decide to try it, on the other hand you may not. either way :

[midgetcop]

February 23 2006

Stairwell run: 2 sets, 7 floors, 5 floors

BICEPS:
- did some light hammer curls due to my wrist....I just want to maintain for now during the healing process

LEGS:
- squat: 60lbs x 11, 65lbs x 9, 70lbs x 7, 75lbs x 6, 80lbs x 4 (increase in weight)
- calf raises (lever): 35lbs x 10, 45lbs x 10, 55lbs x 9 (increase in weight)
- lungewalk (steps): 25, 20, 22

- dummy drag simulation (using my gf who weighs 165lbs), 2 sets, approx 8 metres each

THOUGHTS:

Decent workout. It's too bad I can't do more with the biceps, but I don't want to take any risks. My wrist held up fairly decently - it doesn't feel any better or any worse.

One more thing to add: FITDAY.COM IS BRILLIANT. I have only discovered it recently, and it's been so useful to me. In the past 2 weeks I've lost 3lbs!

[nate]

I so want that job A_W

Welcome back midgit!!...

Those dummies get heavy after a wile. i had to drag one when i tried out for the firebrigade... wasn't easy.

[midgetcop]

February 24 2006

CHEST:
- db bench press: 60lbs x 7, x 7, x 6 (increase in reps)
- incline db press: 50lbs x 9, x 9, x 9 (increase in reps)
- db flys: 20lbs x 12, x 12, x 12 (changed from cable because of wrist injury)

TRICEPS:
- seated db tricep extensions: 30lbs x 10, x 10, x 10 (increase in reps)
- cable pushdown (rope): 25lbs x 10, x 9, x 9 (increase in reps)

CARDIO:

Later today.

THOUGHTS:

A good day all around so far. Saw increases in all my lifts. Yay! :

[midgetcop]

February 28 2006

SHOULDERS:
- db shoulder press: 27.5lbs (per arm) x 8, x 8, x 6 (increase in reps)
- bb upright row: 45lbs x 8, x 8, x 8 (increase in weight)
- lateral raises:* cut these out because they seem to be a waste of time

BACK:
- lever bent over row: 10lbs x 10, 15lbs x 8, 15lbs x 7 (increase in weight + changed my stance slightly)
- deadlifts (*new*): 40lbs x 10, x 10, x 10 (used light weight in order to get my form right)
- row machine: 65lbs x 10, 75lbs x 8, 80lbs x 6 (increase in weight)

CARDIO:

warmup
1min @ 4.5
1min @ 6.0
1min @ 5.0
1min @ 6.0
1min @ 5.0
1min @ 6.5
1min @ 5.3
1min @ 6.5 *had to cut short because I was wiped
cool down

THOUGHTS:

Despite the fact that I've been cutting the past 2 weeks, my lifts are still improving, which hopefully means that I'm doing it somewhat correctly. *shrug* I'm steady at 117lbs, a few pounds down from 3 weeks ago, and from here I probably won't see much of a change due to the weight training.

Unfortunately, my HIIT *sucked*. I'm trying to add a few extra intervals in there to make my sessions longer, but today I just couldn't hack it. Maybe it has to do with my cutting....maybe it's because I missed a cardio session last workout...maybe it has to do with the occassional cigarrettes I'm bumming from co-workers. Either way, I'm hoping for a better session next time.

I'm re-introducing deadlifts into my routine...I've always been somewhat intimidated by these, because I have yet to master them and fully incorprate them the way that I have with squats. I *think* my form was OK....at first I felt the burn mostly in my legs, so I tried to bend more at the waist....I guess we'll see tomorrow how my lower back feels. Either way, it seemed like a good lift to replace those lateral raises. Hooray for compound lifts!!

:

[tim_mcf]

lateral raise - meh.

deadlifts - good!

cigarettes - bad.

[midgetcop]

Lol.

:d

[.V.]

Originally Posted by tim_mcf

lateral raise - meh.

deadlifts - good!

cigarettes - bad.

Cigarettes between sets of deadlifts - worse.

[midgetcop]

March 01 2006

BICEPS:
- db hammer curls: 17.5lbs (per arm) x 8, x 8, x8
- reverse db curls (overhand grip?): 20lbs x 10, 30lbs x 8, x 6

LEGS:
- squat: 65lbs x 12, 70lbs x 10, 75lbs x 7, 80lbs x 5, 85lbs x 3 (increase in weight, miscounted my starting weight and inadvertantly started heavier)
- calf raises (lever): 45lbs x 10, 55lbs x 10, 65lbs x 7 (increase in weight)
- lungewalk (steps): 30, 28 (increase in steps)

THOUGHTS:

I really pushed my legs today....at first unsconciously by screwing up my squat weight, and then on purpose with my calf raises. Good workout. Want to do my dummy drag with the gf again, but I don't think she's in the mood.

[seraph]

looks good, but keep those lat raises in there!! and lose the cigarettes!!

[midgetcop]

No lat raises!! *cries*

And yes, I need to lose the cigarrettes. It just leads to bad breath.

[midgetcop]

March 04 2006

CHEST:
- db bench press: 30lbs (per arm)x 8, x 8, x 7 (increase in reps)
- incline db press: 27.5lbs (per arm) x 7, x 7, x 6 (increase in weight)
- db flys: 12.5lbs (per arm)x 10, x 10, x 10 (increase in weight)

TRICEPS:
- seated db tricep extensions: 35lbs x 7, x 7, x 7 (increase in weight)
- cable pushdown (rope): 25lbs x 10, x 10, x 10 (increase in reps)

CARDIO:

medium-intensity jog around indoor track - 2 miles - approx. 18 minutes

THOUGHTS:

I really wasn't feeling that hot at the gym today. But despite this, I still improved on all my lifts, and I even squeezed in that run at the end. I'm actually almost back at my strongest level - another month and hopefully I'll have surpassed that.

[midgetcop]

March 05 2006

CARDIO:

It was a mild, sunny day today, so I decided to go to my local park and run my old trail route.

Not sure of the distance, but it was about 24 min. of asphalt, sand, boardwalk, stairs, and dirt trail. I ran to my halfway point at a pretty good clip, took a 5 minute breather, and then jogged a little slower back.

What I want to eventually do is go back to running that same route with my 10lb weight belt to simulate the police obstacle course.

DUMMY-DRAG SIMULATION:

Used my gf again, who is weighing in at about 170lbs these days. Dragged her down my APARTMENT HALLWAY (*carpet*) a distance of approx. 14 metres.

Not bad, if I do say so myself.

[.V.]

How far do you have to drag the 150lb dummy?