^^ Show em how its done Joker, your making great progress with the running, wish I could say the same for myself ... I've been slacking ass lately.

congrats on the runnine joker. i just got into running stairs at this football stadium. franklin field, university of penns stadium and running kicks yoru butt at first. but it does get addictive especially when you see yourself making progress

Congrats Joker, keep kicking the young un's ass!!! :biglaugh:

^^^^^Thanks All^^^^^

Well did my weighed my self today 275 lbs...very happy coming off at a rate of 2.2-2.4lbs a week. Down 30lbs from my Chrismas pic I put up.

Friday Academy work out. I can't remember it all so here goes

Started with 10 min of stretching then into 25 jumping jacks, except that for every 3 you do it counts as 1 so it should have been 75 J.J. someone in the group didnt stop and we all had to do 10(30) more. Again someone didnt stop so we ended up with another 10(30) so we did 135 J.J.

Without stopping into a short 220m run. Back to the mat room for 50 mountain or rock climbers and 25 crunches

Back outside for a 440m run.

back inside for 25 under fence style pushups and flutter kicks?(lay on ground head off ground legs off ground and alternate lifting legs without touching floor)

outside for a 660m run. Come back inside and do rock climbers again and into 25 slow pushups.

Back out side for a 880m run.....and I cant remember what we did in the mat run after that.......Now onto circut training

Pick a machine and do 30 seconds of reps, raise weight and do 15 seconds of reps, raise weight again and do 10 seconds of reps.

I think we hit about 9-10 Machines.

This was all done with no breaks... the only break we got was to go from the mat room to the weight room, which is less then 50 feet away.

I Think I Like IT:biglaugh:

haha...good man...that sounds like a load of work :)

Well alot more of the same

Wed was 45 min in gym doing circut training 1 min, 30 sec , 15 sec then find a new machine.

After that we did some jog, sprint, jog....that went on for 1 hour


Friday

15 min stretch

135 jumpming jack cause people don't know how to count and stop when your suppose to stop.

push ups done with a slow 10 count going down and normal up

then ab work was bicycle kicks, and 2 other thing I forget the name of. That was for about 10-12 min. NON STOP.

after that we ran for 30 min did like 4 sets of dips and pull ups...then 30 min run back.

:WEIGHT~13:

They took it a little easier on us yesterday

Did 30min non stop cardio

rest 10 min

220m sprint 3 flights of stairs and abs
+
440m sprint 3 filights of stairs and rock climbers
+
660m sprint 3 flights of stairs and more abs

rest then lecture

Easier....but still a lot of running. Nice work big man :)

Thanks, I'm really enjoying it

Only did a 3 mile formation run yesterday.

Now I finnaly get why they do so much running at the police academys

Well more of the same. just 30 min cardio (although the instructors call it a warm up) and about 45min of jogging and sprints.

Call has lost 34 students...started at 86