midgetcop's comeback journal!

**midgetcop** · 11-Feb-06, 10:57 AM

I've had so much going on the past few months that I really have been neglecting my fitness and as a result I've found myself in a real rut. Failed police tests, car accident injuries, lack of a car (:P), and other issues have really done a number on my morale these past 6 months.

But I've realized that I just have to kick myself in the butt and remember how far I've gotten and why I love working out. I've been slowly re-introducing myself to the gym these past few weeks, and although I've obviously lost a lot of progress, I'm optimistic that I will gain it back fairly quickly.

I'm not going to go back into all my recent workouts, so I'm going to start with yesterday's:

February 10 2006

CHEST:
- db bench press: 55lbs x 9, x 8, x 8 (improvement in reps)
- incline db press: 45lbs x 10, x 10, x 8 (improvement in reps)
- cable flys: 40lbs x 7, x 6, x 6

TRICEPS:
- seated db tricep extensions: 30lbs x 8, x 8, x 8 (increase in weight)
- cable pushdown (rope): 20lbs x 10, 25lbs x 8, 25lbs x 8 (increase in weight)

STAIR CLIMB WORKOUT:

Ok. Now that I live in a tall apartment building, I thought that I'd use the stairs to improve on my leg-endurance + anaerobic ability.

So I started in the basement and managed to run up to the 7th floor before I had to take a breather. Then 7-11. Then 11-15. I was wiped, so I went back to my apartment. :P

YEAH, it's not looking that great right now, but it's a start. I'm eventually hoping to run those stairs all the way to the top (20th floor), and eventually do it with my 10lb weight belt.

Here's hoping for great improvement.

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LINDA · 11-Feb-06, 02:24 PM

Welcome back!

A month to six weeks into it and you'll be feeling like you never left.

11-Feb-06, 02:38 PM

Quote:

Originally Posted by Brat

Welcome back!

A month to six weeks into it and you'll be feeling like you never left.

What she said.

**midgetcop** · 11-Feb-06, 03:32 PM

February 11 2006

SHOULDERS:
- db shoulder press: 25lbs x 9, 27.5lbs x 6, 27.5x 5 (increase in weight)
- bb upright row: 40lbs x 10, x 10, x 9 (increase in reps)
- lateral raises: 17.5(per arm)lbs x 8, x 8, x 6 (normally do with 15's but some loser was hogging them)

BACK:
- lever bent over row: 5lbs x 10, 7.5lbs x 9, 10lbs x 7 (increase in weight. I know that the weight sounds puny, but that damn thing is HARD)
- row machine: 60lbs x 10, 65lbs x 10, 70lbs x 8 (increase in reps)

CARDIO:

1.5 mile run - approx. 15 min. I was honestly trying to go for a distance run, but my cardio ability right now is nil. I guess I have to start from somewhere. *shrug*

THOUGHTS:

Pretty good workout. I'm pleased with the shoulder raises in particular, because I'm not that far off in weight from where I was at my strongest. Not to mention, going to the gym is far more enjoyable now that I've got my woman going with me. On the downside though, it won't be long before she's going to be able to kick my a**.

ajarvis · 13-Feb-06, 12:42 PM

Welcome back!

seraph · 13-Feb-06, 07:45 PM

keep it up, your off to a good start. i'll be checking in here

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**maverick** · 13-Feb-06, 08:27 PM

That failed police test was BS. Didn't they have guys twice your size having to drag the same dummy? In any case, welcome back! great job on that chest workout.

14-Feb-06, 01:45 AM

We are short a deputy here. Can't find anyone qualified (able to read and write - and be willing to do the job). Ever thought about moving to apalachia? Although there are no tests and no 150lb dummies, there are lots of 250lb dummies around here. Big tobacco chewing, bearded, redneck dummies. They like to fight too. But you are allowed to use pepper spray and drag them by the hair if you need to.

**midgetcop** · 16-Feb-06, 01:41 PM

Thanks for the support guys!

Maverick - yes, everyone drags the same dummy at 150lbs, whether you're 115 lbs like me or 250lbs and 6'3". I can understand the argument that standards should be equal across the board, but it definitely puts someone like me at a severe disadvantage.

February 16 2006

BICEPS:
- bb curl: 40lbs x 6, x 6, x 6 (increase in weight)
- seated db curl: 15lbs (per arm) x 8, x 8, x 8 (increase in weight)

LEGS:
- squat: 50lbs x 12, 55lbs x 10, 65lbs x 8, 75lbs x 6, 80lbs x 4 (increase in weight)
- calf raises (lever): 25lbs x 12, 35lbs x 12, 45lbs x 8

CARDIO: None today. Not a good idea on a leg day.

THOUGHTS:

Man, I just *exploded* at the gym today (in a good way, lol). I was able to easily up the weight on most of my lifts, and I probably could have gone heavier with the squats. I don't know what it is....I woke up feeling like garbage this morning, and expected my workout to reflect that. I added calf raises to my leg workout because I'm trying to fight genetics and do something about my scrawny chicken-legs. This may be an exercise in futility.

Unfortunately I missed my workout yesterday due to military testing, and now tonight I have to start my night rotation with work. I'm not getting into the gym as often as I would like...

seraph · 16-Feb-06, 05:26 PM

looks good!! are you foolowing any particular program?? or just making it up as you go? i started w/ Max-OT last year, worked out well for me, if your interested let me know

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**midgetcop** · 16-Feb-06, 05:36 PM

No, no particular program, other than lifting heavy + low reps.

I've made some great gains in the past with this particular set up, so other than a few tweaks and minor modifications I probably won't revamp it until I hit a plateau.

To tell the truth, I don't know much about Max-OT.

**midgetcop** · 20-Feb-06, 07:19 AM

February 18 2006

CHEST:
- db bench press: 60lbs x 6, x 6, x 4 (increase in weight)
- incline db press: 50lbs x 8, x 8, x 70 (increase in weight)
- cable flys: 40lbs x 8, x 7, x 7 (increase in reps)

TRICEPS:
- seated db tricep extensions: 30lbs x 10, x 9, x 8 (increase in reps)
- cable pushdown (rope): 25lbs x 9, x 9, x 8 (increase in weight)

*I wanted to add some wrist curls, but an old injury is flaring up and I don't think my wrists would be happy with me.

CARDIO:

I've started re-introducing myself to my treadmill HIIT:

warmup
1min @ 4.5
1min @ 6.0
1min @ 5.0
1min @ 6.5
1min @ 5.5
1min @ 6.5
1min @ 5.5
1min @ 7.0
1min @ 5.5
1min @ 7.0
cool down

So with warm-up and cooldown included, about 15 minutes of HIIT.

THOUGHTS:

Holy $%&*. I honestly don't think it's going to take very long to get back to the level that I was at about 6 months ago. I haven't even been able to go to the gym as often as I would like, and my weights are still going up. I'm attributing this to eating a LOT cleaner, and to the fact that I've finally jumped on the H20 bandwagon, and I'm hydrating myself accordingly. In the past, I would drink about 2-3 cups of coffee, have 1-2 glasses of water/juice (if I was LUCKY), and not drink much of anything else. The past few weeks I've been FORCING myself to drink the stuff all day.

All in all, good workout.

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**midgetcop** · 20-Feb-06, 01:52 PM

February 20 2006

SHOULDERS:
- db shoulder press: 27.5lbs (per arm) x 7, x 6, x 6 (increase in reps)
- bb upright row: 40lbs x 10, x 10, 45lbs x 8 (increase in weight)
- lateral raises: 17.5(per arm)lbs x 9, * couldn't do any more - hurting my wrist injury too much

BACK:
- lever bent over row: 7.5lbs x 8, 10lbs x 8, 12.5lbs x 7 (increase in weight)
- row machine: 65lbs x 9, 70lbs x 8, 75lbs x 6 (increase in weight)

CARDIO:

2 mile run, medium intensity - approx. 20 minutes

THOUGHTS:

I think I'm going to have to see my doctor about my wrist. Certain movements were more than uncomfortable, and I have a feeling that I'm going to have a *very* painful time with bicep curls (I have a suspicion that's what set it off).

I also had a strange experience driving on the way home - I was momentarily dizzy, and then I almost had an overwhelming urge to be sick. NOT PLEASANT.

*sigh* Still saw improvement though. I honestly think I'm going to get a letter from my doctor and see if I can go on light duty at work....

20-Feb-06, 03:23 PM

9 days back...having problems already. Are you trying to overdo it just a little? Perhaps trying to do work just as hard as before without building back up to it? After an extended time off, you've got to re-acclimate yourself to what you are doing before going at it full bore like you did before.

Take care of yourself so you don't end up injured - OK. You were missed in your absence, let's not have another one.

**midgetcop** · 20-Feb-06, 03:32 PM

You might be right.

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