Sunday, May 22, 2016

The 1031 plan Week #8 (Workouts 29-32) MAX week

1031#29
Warm-up 3:00 minute fast walk into 3:00 minute jog into 3:00 minute fast run.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat barbell bench press
1 warm-up set 5-8 reps at 60% of max press.
MAX Lifts
1 set of 3 reps at 70%
1 set of 2 reps at 80%
1 set of 1 rep -repeat, until you reach your max weight rep (be smart, use a spotter!!!)
Push-ups  
3 sets of max rep (rest 2:00 minutes between each set)
Skull crushers/Preacher curls/ 
Do 10 reps of skull crushers using a preacher curl bar, then do 10 reps of standing preacher curls. Complete this for 3 sets total. (3 sets of skull crushers & 3 sets of preacher curls).
Sit-ups
3 sets of 25

Cool-down 3:00 minute fast run into 3:00 minute jog into 3:00 minute fast walk.
5:00 minutes of foam roller and general stretching.

Tuesday, May 17, 2016

New LEO-fit Affiliate!!!

Recently we joined up with Thin Blue Line USA. If you are looking for great thin blue line products at a great price please check these guys out. Outstanding customer service, fair pricing /shipping and some really amazing products.

-Flags (thin blue/red line)
-Clothing
-Headgear

Right now they have a police week sale going, 15% off entire store: Code "HONOR"




Sunday, May 15, 2016

Need help with your diet?

MyFoodDiary.com

The best advice I heard a long long time ago was you can't out train a bad diet. You can work your ass off in the gym, but you don't see the results. More then likely it is because you are eating like shit. You are only doing half of what needs to be done. You have to fuel yourself with the right food and the right amount of food in order to provide change to your body. Now for some people, mostly younger individuals, you may not have this issue yet. But trust me, your time is coming, age catches us all and you will too feel that double pound cheeseburger in your ass one day.  

In our line of work it is very difficult to eat the right way all the time. The easiest and most effective way on the job diet tip I can give you, is track your calorie intake. Now a days it is easier then ever, smart phone apps make tracking your food easy and it works if you stick to you. My food dairy app offers tons of features and it is a great tool to help you get started. The company does charge a small fee per month, but you can cancel at anytime. Also you can try for a week to see if you like it. 

Another calorie app is my fitness pal. I have used both, and I would suggest using the my food dairy app if you are just starting to get back in shape and you need extra help doing it. But if you have a pretty good handle on your diet and want to just lose a few pounds, my fitness pal will work. 

Check them out and give it a try.

The 1031 plan Week #7 (Workouts 25-28)

1031#25
Warm-up 5:00 minute fast walk into 8:00 minute jog.
5:00 minute dynamic stretching exercises- neck rotations, arm circles, knee rotations, ankle rotations, leg swings (front & sides). And any other stretching for specific problem areas.

Workout (focus-upper body)
Notes- rest 1-2 minutes between sets.
To calculate your percentage weight- if your max bench is 315lbs then 315x.80= 252lbs, round down, 250 would be your 80% of max.
Flat barbell bench press
1 warm-up set 5-8 reps at 60% of max press.
5 sets of 5 reps at 75% of max press.
After last set go directly into push-ups. Perform as many perfect form push-ups as possible until failure.
Standing barbell curls 
3 sets of 10 reps
After last set go directly into underhand pull-ups. Perform as many perfect form underhand pull-ups as possible until failure.
Bench dips  
3 sets 10 reps (add weight across legs if too easy)
After last set go directly into diamond push-ups. Perform as many perfect form diamond push-ups as possible /until failure.
Knees to elbows
3 sets of 10
After last set go directly flat plank. Perform as possible until failure.

Cool-down 5:00 minute fast run into 3:00 minute jog into 2:00 minute fast walk.
5:00 minutes of foam roller and general stretching.