Stuck in Long Beach!

Actually, I am here for Master Instructor Development Training (Progress workshop#2). I didn't bring my kettlebell this time, I opted for something light, my bands. The "gym" here has 2 40# dumbbells, and a low row/lat pulldown machine. Yesterday, I did about 20 mins. treadmill and then 15 mins. EDT low row, front squats w/ the 40# db. rest between sets no more than 10 secs.

Coming here has gotten me re-energized about my project and being an academy instructor. This is a year long process that quite honestly, has taken alot out of me. Alot of research, and alot of writing on top of the regular workload. But, it is definitely worth it to me in the long run.

During class today, we discussed an article about the differences in the quality of life of optimists vs. pessimists. Needless to say, the old adage "what the mind harbors, the body manifests" holds true. Pessimists were more likely to have serious ailments as they age versus optimists. Those who had optimistic thoughts were checked over a 12 week period, compared with those who took medications to fight depression, and found that the positive thinkers performed better than those who used chemicals to alter their body chemistry! The power of the mind is simply amazing.

Well, it is that time I told myself I would return back to my research paper. Be strong, and stay healthy.

Sac Police Academy has a blog!

The Sacramento Police Academy now is using the blog medium to document the lives of selected recruits as they go through the academy. As such, they are also introducing staff, as well. I was the first to be posted on, and this is the picture they put on the blog (w/ the 40kg, of course!)

I have been sick and swamped at work, but, damnit, that's no excuse for some sort of workout! Had a great time at Ken's workshop last saturday, and catching up with Modesto RKC, Chuck Halbakken. It is always good to watch Ken train, and Chuck had great pearls of wisdoms and observations to share.

Just caught on about the departure of Senior RKCs, Steve Maxwell and Steve Cotter. I wish them the best. Fortunately, there remains immensely skilled and knowledgeable Sr. RKCs currently in place, especially Northern Cal's own Rif! I probably shouldn't have mentioned West Coast, eh? There seems to be some type of East Coast/West Coast thing going on? Haven't we learned anything since Tupac and Biggie? LOL

The Rifstonian will undoubtedly lead the charge from the front. Now I am seriously bummed I got my time off to go to the April RKC cancelled. Give 'em hell, Rif!

Past week's workout:

Last Friday: GTG pullups (behind a damn computer screen banging away on my MIDP projects) 30

Saturday: Ken's workshop. Got sick as a dog afterwards, but still had a quick lunch with Ken and Chuck.

Monday: Swings with 24kg (keeping it basic)

40-20-10-30-20-20-20-20-20-20= 220 swings

Breaks in between each set long enough to bring my HR down and catch my breath. total time in training, 22 mins. Some breaks were longer due to parenthood calling.

Tues. bench and deadlift session

Bench

135x5

185 x 5

205 x 5

220 x 3

240 x 2

260 x 1 (PR)

Deadlift

135 x 3

185 x 3

280 x 2

225 x 3 (8 sets with 90 secs rest in between)

Band pressdowns

2 sets of 40

Push and Pull

Thurs.

bench press. Goal is to bench 3 plates before my 40th birthday.
135x 5
185x 5
190x6
210 x 5
220 x 4

Deadlift (Coan/Philippi routine based on 1RM of 300)
135 x 3
260 x 2
220 x 3 x 8 w/ 90 secs rest between

Push and pull. Music: soundtrack from Rocky I, III, and IV. Centers the mind and body. I read a study that said that classical music or jazz had a better weight training performance as opposed to the heavy/thrash metal music people usually get pumped up with. I use both, but lately, the soundtrack music keeps me more focused.

EDT day

Got a dip belt and used it for an EDT workout Tues.

AM workout: formation run with recruits. 24 degreess out at 0600 hrs! Brrrrrrrr
20 pushups into 20 hindu pushups
15 mins: (back to back, very little rest in between sets)

Dips with 16kg kb Lat Pulldowns
5 x 8 5 x 8 @ 150
3 x 2 3 x 2 @ 165

8 x 2 bodyweight 5 x 2 @ 150

10 mins:
cross elbows to knees abs---------back ext.
10/10 LR x 8 5 x 8

Rotator cuff band lateral pulls
20 x 2 into center line
20 x 2 away from center line

BUC w/ 16kg
5/5 x 2

Sweet, simple, felt good.

Past Few workouts

Today:

am: Jump rope 1:30/2:00/2:00/2:00
superset with pushups/alt. knees to elbows/pushups/downward-upward facing dogs

Barbell power cleans

20kg + bar x 5
40kg + bar x 5 x 5

KB snatches

24kg 5/5 x 2

32kg 5/5 x 5

While in Alabama, I had my 36# KB
Day 1
am-
KB swings
20-30-50-25-25

mil. press
10/10 x 5

superset with band tri. ext.
40x 5

PM

barbell bench
135 x 6
225 x 8
245 x 6
255x 2
135 x 30 (don't know why I did it, just did it)

t-bar rows
90 x 5 x 3
135 x 5 x 2

barbell Power Cleans
95 x 5 x 3

135 x 3 x 2

Day 2
PM
Jump rope 1:00 x 5

superset with KB snatches 10-15-10-15 l/r

I just found out today that my time off request to go to the April RKC has been rescinded due to academy scheduling. It falls on graduation week. I am hoping that I can go in June, but I have been told that it is full. Hopefully, 2008. What a bummer, but gotta suck it up, and press on.

Travelling with a KB

I am in Alabama right now doing some training at the Center for Domestic Preparedness. I brought my 36# KB with me since I would go crazy if I didn't at least bring it with me. I got some funny looks from the sky caps when they picked up my duffle with the KB in it! I'll write more when I get back.