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Old 07-31-2011, 07:26 AM   #1
TJ Shavers
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Location: Olathe  Ks
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A cop's quest to not get fat(ter)..

My job doesn't allow me to get out of shape if I want to do it well so I've decided to keep an online log of my workouts...

07/25/2011 -

20 Bicycles / 20 crunches / 20 cross overs / 10 elbow raises each side / 10 hip raises

Deadlifts - 9X95 / 5X5X225 (1 mat)

Pullups (front facing) - 3-3-3-3-3

Sprints/run (70 yards) - down and back x 2 / down and back / down / back

30 inch box jump - 3 x 6
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Old 07-31-2011, 07:39 AM   #2
TJ Shavers
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Re: A cop's quest to not get fat(ter)..

07/27/2011

Pull ups - curl style - 5 -5 - 5 - 5- 5

Bench press (smith machine) - 135 x 8 - 4 x 4 x 225

Tricep pulldowns - 4 x 120 - 4 x 3 x 120

Dips - 8-8-8-8-8

Arm curl machine - 5 x 10 x 50
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Old 08-04-2011, 10:47 AM   #3
TJ Shavers
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Location: Olathe  Ks
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Re: A cop's quest to not get fat(ter)..

08/03/2011 -

Bench press - 10x135 - 4x4x205

Pull ups (forward facing) - 4-4-4-4-4

Dips - 10-10-10-10-10

Together --

3 x 21 with 45 lbs bar
Tri pull down - 4x5x100

Leaning row - 5x80 - 4x4x115
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