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monday i did the first day of maintenance and i almost puked, it was killer

one thing ill say is after every set i did 3 pull ups to keep my heart rate up

its explosive movements with running or another exercise in between each set



today is the second workout, then friday is the circuit, next week i might have to modify it because im heading to North Carolina on tuesday, and staying until the monday after because i have to take my Corrections Officer test, and the monday im heading back i have to stop in Virginia to take the agility test there, sooo busy busy busy week


But if i get the job in Virginia which i will hopefully, my plan is buying a somewhat decent house with a lot of land, and building a gym thats bigger than my house, probably a joe defranco type gym

thanks, the test is a joke

12 pushups in 1 minute
12 sit ups in 1 minute
1 mile in 12 minutes
51 meter sprint in 20 seconds

i did it a few days ago, i did the 12 push ups 1 handed
12 sit ups with no problem obviously
1 minute in a easy jog for 8 minutes
and 51 meter sprint idk ik my old 100m dash time was 12.1 back in hs and idt im to far from that right now

anyway today's workout was mainly back and "legs"

it consisted of push press, bent over rows, lunges(substituted for leg press) incline db chest press, some ab thing and something else i believe

i did 5 push ups in between each set so i did roughly 75 push ups within the workout

medium intensity high volume low rest periods

I am going to do this until after my fitness test as i dont want to pull my back out doing heavy deads the day before i have to run


did a quick dunk session and weighed in with shoes and a sweaty ass shirt at like 220 so im guessing 218-219lbs

Idk if i want to do another maintenance week or i should get right into the actual program.

I'm leaning towards maintenance since it involves more explosive shit but on the other hand the actual program will focus more on strength so I can probably modify it to do both

Front squat- 225x3x5
                    - I still suck on these, oly grip I cant keep my elbows up so it turns into me just holding the bar in my hands and not rest on my shoulders
                   
                    - The other crossed arm grip my biceps kept cramping up.  Ik i have a few knots in my back so Ill get a massage soon
In between the front squats i did back squats.

Deadlift worked up to 405- No shoes, no belt, no wrist wraps, went up decent

hack squat- some cool down sets

lower back-
       45 degree hyper- 3x10+45lbs

abs

ill be doing my next workout tomorrow at home

which will be

 sumo uprights but ill use a 45lbs plate or chains
 and some other stuff i forgot
                   

Yesterday was a muscle specialization day or whatever so i just did a few exercises for each muscle group

bench- worked up to 315x3x3
Power bench- 2 grips with 2 plates on each side- 3x20
fly machine

Trapz

Shrugs on a power bench- worked up to 630x3 (no straps or belt)

Shoulders- DB front raise-50x3x10
                  DB side raise- 50x3x10

Tri's- Seated dip machine- 4 platesx2x40

Bis- Straight bar curl- 135x3x5
       Curl machine- idk what we worked up to

then 10 minutes of foam rolling and i did another 10 minutes this morning

i havent been to the gym much, just a few times a week, still getting used to front squats

anyway this week i start my new job and i have to go somewhat past my gym to get there so this will make things better for me.

in shoes and pants i was 221 at my physical but last night was a bachelor party and im surprised i didnt drink, well we played dizzy bat where you drink a quarter of a beer then you use a bat to spin 10 times then we had to throw a Frisbee at a kan jam thing, anyway we did it 3 times and thats all i had.

anyway, i might do 2 lower body days and 1 elliot hulse day, for upperbody i will probably do 1 power movement like bench and then just shit on the crossover.

my reps on front squats suck since its harder to breath but for 1 rep max i think i can do pretty good, idk I will see soon, maybe on tuesday or wednesday since wednesday is when i start work.

as for my test i smoked i but they didnt look at my app n didint realize i was from NY and wanted me to go back home n send them a email explaining why i got fired from a previous job, which i described to him but people down south generally are fucking retarded and couldnt comprehend it.

anyway soon with this job since I will be making a lot more, Ill be buying a set of farmers walk handles, log press, and a big sand bag probably, and possibly eventually the home gym set from Elitefts so if i have to move during winter time, i wont have to waste time by going to a gym

Both of my laptop batteries took a shit on me so I am stuck on the other computer until i can buy a couple new ones or just buy a battery and a desktop, it'd be easier.  Anyway though, I have this bad pain in my foot that arises when i land on my foot after a jump.  Its fucked around the middle of my foot and my heel, so I am guessing a problem is with my old shoes since idt its my ankle since i haven't rolled it since December.

So today i did farmers walks, i put a gallon of water in the water jugs along with the 80lbs of concrete and went for about 1600-1800 feet total.  On the way down i dropped it 3 times and on the way back i dropped it 4 times, which isn't to bad i guess.

I will workout again probably tomorrow in the gym since thursday i have a 14 hour shift, unless i decide to  go early in the morning on thursday, and possibly friday.

Next week though I will get on a better routine, like monday, thursday, friday for sure, since those are my days off and sat. sun. tues wednesday i work but i can workout on the way home from work if i dont have to stay late

also I will be able to afford my nutritionist and some equipment for home so ill be pumped