I am so sorry for your loss.

My prayers are with you.

Sat--Gym

Chest

Decline Hammer
15,13,12 x 270

Incline Smith
11,12,12 x 180


Shoulders

Smith Press
11,12,10 x 140

Seated D.B. Press
16,17,18, x 50


Triceps

Dip Mach
16,15,16 x 165

Rope Pull down
17,18,18 x 120

Abs

Treadmill
20 min


Well time to get back to hitting the weights. Still nursing my injury so I'll betaking it alittle easy for now.

Just wanted to thank all for your support over the last few weeks

Thank you

Cardio day

Bike 20 min 5.76 miles


O.k. slowly getting back into it. My knee healed up pretty good, still taking it easy though just in case.

Well currently working on changing my occupation, started the process at 3 places. Working on my background investigation here. Although this isn't my first choice, the money is good.

http://www.cdcr.ca.gov/CareerOpportu...R/COIndex.html

Sat--Gym

Chest

Hammer Decline
4 x 340

Hammer bench
4 x 180

Shoulders

Hammer press
4 x 140

Seated mach press
inside grip
3 x 110

Tri's

dip mach
4 x185

Rope pulldowns
3 x 130

Treadmill
fast walk
20 min

Well knee felt good. I know looks like a puss workout (no free weights) just taking it easy can't risk an injury right now.

Sunday--Gym

Back

Low Hammer
3 x 230

Low pully Row
4 x 200

Wide Grip Pulldown
4 x 180

Bi's

Machine curls
3 x 125

Alt D.B. Curls
4 x 35's

Treadmill
20 min at 4 mph

Dam I miss posting in my journal :biglaugh:

Still training, I drove out to New Mexico on Friday and got back Sunday night. Still hit the hotel gym 2 x's

Well passed my physical agility test for one place, but have another this weekend. Maybe then I'll get back on track with training.

I'm gonna work on getting my weight down and cardio up.

^^ good luck with the agility test, although i dont think you'll need it, I'm sure you got that on lock.

Thanks, its one of the easier ones:

run a 99 yard obstacle course consisting of several sharp turns, a number of curb height obstacles, and a 34 inch high obstacle that must be vaulted.

must drag a 165 pound dummy the distance of 32 feet.

run 5 yards to a 6-foot chain link fence, climb over the fence, continue running another 25 yards.

run 5 yards to a 6-foot solid fence, climb over the fence, and continue running another 25 yards.

must run 500 yards (equivalent to 1 lap plus 60 yards of a standard running track).

O.K. well I had a good time at the Agility Test. Was even able to show up some of the young'ins :biglaugh: Here were my times

run a 99 yard obstacle course consisting of several sharp turns, a number of curb height obstacles, and a 34 inch high obstacle that must be vaulted.

21.24

must drag a 165 pound dummy the distance of 32 feet.

5.56

run 5 yards to a 6-foot chain link fence, climb over the fence, continue running another 25 yards.

7.67

run 5 yards to a 6-foot solid fence, climb over the fence, and continue running another 25 yards.

7.70

must run 500 yards (equivalent to 1 lap plus 60 yards of a standard running track).

2min 16sec :gay:

The only one I should have done better was the run. I havent run since my injury last month and was taking it easy. Actually took it to easy cause I did a flat out sprint the last 75yds and passed up 2 guys :biglaugh:.


For this week I plan on just training easy at home and coming up with a routine.