Best workout for a future cop...

ORIGINAL: Workin_on_it

That routine sound good but if it is possible to do your chest early monday morning and the push up tuesday night to give your chest time to recover. That might be best.

Good call...

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

Everything seems to be going fairly well, but I'm having issues with my back workout. It doesn't seem to be doing much. I can feel the dead lifts in my back and the bent over barbell rows a little but the single arm dumbbell rows seem to be hitting my arms more, I don't know if I'm just doing it wrong or what. Also I thought there was a place to do pull ups but that turned out to be fairly unsafe. We have a pull down machine but it's been out of order for a while, I might see if I can fix it next week since no one that works there seems to care. That's a little off topic but are there any other free weight exercises I can do for my back?

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

That's a little off topic but are there any other free weight exercises I can do for my back?

Straight arm pulldowns. These can be done on a cable machine with the short bar that you would use for curls or tricep pushdowns.

Dumbbell pullovers. While I do this mostly for chest, there is a fair amount of lat movement involved in this as well.

If dumbbell rows are not hitting the back here's what you can do.

Lower the weight to something you can handle easily without worrying at failure or fatigue.

Now concentrate on the muscles being worked. Squeeze at the top of the movement. Lower it down at a 4 count.

The reason this sometimes works well for people is that it forces you to concentrate on the muscle being worked instead of trying to haul up the weight and use other body parts to compensate. Take a time out, get on the flat bench, put the dumbbell on the floor and row slowly and steadily.

If you are feeling it mostly in your arms, whatever weight you are using might be heavy enough that other body parts are kicking in for you do to the reps.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Do You Twitter?  If So....
Follow Me On Twitter

cardio, situps, and pushups, pull-ups as well.
-Mike

I figured out why I was feeling the dumbbell rows in my arms instead of my back. I've been doing them wrong since the beginning i was pulling my elbow up parallel to my side instead of perpendicular. One more thing, you know when you lay on your stomach on an incline bench and do what looks like reverse dumbbell flyes? Is that for your back or what? I saw someone doing it yesterday and want to give it a try.

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

Ever think about not being a cop?

24
5'10" 180lbs.
Bench-225
Squat-225
BF-?

I've thought about it, originally I wanted to be a cop, then I wanted a corner office with some big windows and a basketball hoop on my garbage can for a while. Then my car got stolen and I got pissed. Plus 100+k for the rest of my life really isn't a bad deal.

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

BIG RED,
I AM AN INSTRUCTOR AND COACH AT A STATE POLICE ACADEMY AND MY ADVISE IS TO DO ALOT OF RUNNING, SPRINTS, PUSH UPS, SIT UPS AND PULL UPS. ALL THE ACADEMIES THAT I HAVE VISITED DON'T DO MUCH AS FAR AS WEIGHT TRAINING. MUCH OF THE TIME ONCE YOU MAKE IT TO THE ACADEMY IS SPENT RUNNING. BE READY FOR SHIN SPLINTS AND SORE KNEES. THEY DON'T LET YOU RECUPERATE MUCH. I LIFTED ALOT BEFORE GOING INTO THE ACADEMY MANY YEARS AGO AND I LOST ALOT OF MUSCLE DUE TO THE CARDIO WORKOUTS.
GOOD LUCK WITH YOUR NEW CAREER. ITS GOOD TO SEE THAT YOU ARE TAKING IT SERIOUSLY AND NOT LIKE SOME OF THE RECRUITS THAT I HAVE SEEN RECENTLY.

A mere 7/16"

[image]local://2302/07392C45121445F98055686CF3A2B3A7.jpg[/image]

Attached Image(s)

RIP 2004-2007

ORIGINAL: slicktop

BIG RED,
I AM AN INSTRUCTOR AND COACH AT A STATE POLICE ACADEMY AND MY ADVISE IS TO DO ALOT OF RUNNING, SPRINTS, PUSH UPS, SIT UPS AND PULL UPS. ALL THE ACADEMIES THAT I HAVE VISITED DON'T DO MUCH AS FAR AS WEIGHT TRAINING. MUCH OF THE TIME ONCE YOU MAKE IT TO THE ACADEMY IS SPENT RUNNING. BE READY FOR SHIN SPLINTS AND SORE KNEES. THEY DON'T LET YOU RECUPERATE MUCH. I LIFTED ALOT BEFORE GOING INTO THE ACADEMY MANY YEARS AGO AND I LOST ALOT OF MUSCLE DUE TO THE CARDIO WORKOUTS.
GOOD LUCK WITH YOUR NEW CAREER. ITS GOOD TO SEE THAT YOU ARE TAKING IT SERIOUSLY AND NOT LIKE SOME OF THE RECRUITS THAT I HAVE SEEN RECENTLY.

Thanks alot. All that running was what I was afraid of, I heard that I have push-ups in freezing puddles to look forward to as well, should be fun. But I have to do whatever it takes I guess.

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.

DEAR SLICKTOP,
I AM A TYPING INSTRUCTOR WHO CAN HELP YOU WITH THAT CAPS KEY PROBLEM. YOU CAN EITHER HOLD DOWN SHIFT TO TYPE IN LOWER CASE LETTERS WHEN CAPS LOCK IS ON, OR YOU COULD ALWAYS JUST TURN CAPS LOCK OFF.

Hey BigRed im applying for Phoenix police within the next couple of months and im facing some of the same issues you are. My biggest thing is the running. I hate running. I also have to lose a lot of weight I'm about 182 and im 5'11'', I do construction but by the time I get home im exhausted. If you guys have any advise please let me know .

Wow, cpl. Impressive, but doesn't seem like you at all. Think Nav Evil is spreading?

RIP 2004-2007

lots and lots of cardio imo. Cops have to do lots of running so you should get good at it!

Age - 17
Weight - 116 lbs
Max Bench - 145 lbs

Running... isn't that what K-9's for???

Hey Adman, what's the process you have to go through out there? Here we have to take a civil service test, then if you score high enough you get called back and have to pass a physical agility test, if you pass then they start the background investigation, then you have a four hour interview followed by a polygraph test and then another interview, assuming you don't lie of course. Then finally the academy

1001, 1002, 1003. Ohh, it's a deep burn! It's so deep! Oh, I can barely lift my right arm because I did so many. I don't know if you heard me counting, but I did over a thousand.