3/18/18
162.9 lbs

- Started doing this workout yesterday but got called in for OT. And there was OT available for the midnight shift but didn't pull the trigger, don't want to **** up my sleep schedule since I graduate on Monday and need to wake up at 350/4a.
- Gonna need help putting together my regular DL will post vid later

**Pull Hypertrophy**
Weighted pull-ups 5x8 **FULL ROM**
x8 x5

SD 3x8-10
x8 x3

Conventional DL 3x6-8
135x5
*185x6 x3

Sumo DL 225xf (until form breaks up)
225x6 x3

Pendlay rows 3x12
95x15 x2
95x12

LP 4x8
120x10 x3

DB/BB Shrugs 5x10
140x15 x3

3/20/18
162.8 lbs

- Had my grad day yesterday and got my badge. I'm hoping this is my last academy, tireddd of doing it. Rec'd top shot award by a hair. Runner up tied me for 419 out of 420 shots but the written score he got 97.1 while I got 100%.



- as for the gym it's nice to be on a structured schedule and not this work 2-10pm then wake up at 4am cause of academy bs. My schedule is 2-10pm so it's perfect for my lifestyle.
- Now, I'm not sure how I'm supposed to adjust the percentages on ogus routine but 80% for 150 lbs squats is just too easy.

Lower body squats
Squat 150 80% 7x5 90s rest
155x5 x3 (too ez)
165x5 x4

Lunges 5x8 75s rest
25x8 x5

RDL 3x10 45s rest
70x10
*90x10 x3

Leg extensions 3x10-15 60s rest
90x15 x3

Hip adduction machine 3x20 60s rest
110x20 x3

Abs
Cable crunches 72.5x8 x3
Decline leg lifts (big decline) x5, x8, x6
Ab wheel x12 x3

What was the qualifications for top shot?

Combination of accuracy (total shots hit) and written score. It was out of 420 shots as stated above.

Congratulations man!

Appreciate it man

+1

Though I'm a bit confused with the emphasis on firearms, since I presume you're not walking around armed? Don't they have SWAT type units if lethal force is required?

Looking tall tight n solid in the uniform bro. Be careful, don't get doggied.

Yeah that's a very good point. Many people are unaware that correctional officers have police powers off duty. We have the option to carry off duty 16 months on the job. If we do, we must carry handcuffs as well. That means it's on us the type of officer we are off duty. We were also trained on active shooters. As per policy, we are only required to observe and report.

Some posts in the prison do require firearms but little including the tower posts, rover (drive around making sure the area is secure and can pull over any vehicles/persons unauthorized to be there). Additionally, transporting inmates to another facility or to medical you need to be armed. On top of that is the title change which is going from correctional officer to police state correctional officer or something like that.

http://www.capemaycountyherald.com/n...c91e33917.html

Haha thanks bro

3/21/18
164.2 lbs

- Snowing here in jersey, sigh. Tons of ppl prob will call out tonight I'm sure I'll have to work 2pm-6am.
- I'm not really sure how it's gonna work though in terms of my hourly rate cause I was supposed to get a 6k bump after my graduation but not sure if it's "in effect" yet. That would bump the time and a half up some.

Upper body ohp
Seated db press 45 75% 5x7 90s rest
55x7 x5

Weighted pull ups 3x8-10
x10
25x6 x3

SD 3x8
x10
x8 x2

Incline db press 3x8-12 90s rest
60x15
70x6 x2

Lat pulldowns 4x8
120x15
140x8 x2

Abs
Rope crunches 72.5x10 x2

3/24/18
164.1 lbs

- Stopped tracking cause it's the same **** everyday lol;
- Morning 2 protein shakes for 60g protein with fiber 1 oats n choc bar then I workout. Post workout meal have stuffed salmon recently with 2-3 servings spinach or some protein with veggies always before leaving for work.
- Lunch/ dinner at work depending on facility either 2 cups egg whites with onions peppers, 2 slices cheese, 4 pcs of toasted bread (no butter). Or the other facility where the ****ty food is I just have 1/2 cup rice with 2-3 servings of tuna salad and if there is any protein based food I'll have it like chicken/ meat etc. if it looks like they jizzed in it, I don't touch it.
- Snack later on in shift I bring 1$ and have whatever in the vending machine usually pack of fruit snacks or bag of chips or get cold soda
- At night on the way home I have protein bar then the feast begins. Once I get home I have ground turkey around 8 oz with onions peppers with bread and then 2 servings of ice cream usually birthday cake regular ice cream cause it's the goat.
- That should equal to 3000 to 3200 calories per day I am def getting enough protein. As long as protein is high and I'm maintaining weight and strength gains coming in, I'm doing it right.

- Work wise, it's going good. Inmates already catching on that I lift and tell me to get them extra food cause they bench 315 and I joke around with them. I don't mind that kind of banter. Other inmates who are trying to get extra **** from me I put an end to it. Also inmates who play poker aren't supposed to have fake chips but I let that slide. Poker and gym I'm okay with everything else can suck a dick, no pun intended cause they ghey as fk.


Lower body deadlifts
DL 190 75% 5x7 (190 is 85% but **** it my numbers are fk'd)
195x7 x2 (only took 60s rest so clearly 2 easy)
205x7 (2 min rest, meh.. Easy)
215x7 (2 mins)
215x7 (~2 mins)
215x7 (~3 mins- lost track of time)

Hack squat machine 3x10-15//
-DB lunges instead-
25x10 x3

Lying leg curls 3x8-12
80x10 x3

RDL 3x10
70x10 x3

Glute bridge (5 for 5 seconds for 3 sets)
x5 x2

Abs
Cable crunches 65x10/ 80x10 x2
Ab wheel x10 x3

Work related bs

take the stick or flashlight to that pos

Next time im in that unit im destroying his cell. Don't give a *** if im stirring **** up, no way im letting a rapist treat me like im the pos.

You get 'em tiger

I'm at the better facility today so meh. Anyways lifting wise I adjusted my numbers so I don't have to wait another 2 weeks to only go up 5 lbs per exercise.

3/26/18
165.2 lbs

Lower body squats
Squats 180 85% 10x3 90s rest
180x3 x10

Lunges 5x8
20x8 x2
25x8 x3

RDL 3x10
80x10 x3

Leg extensions 3x10-15 FULL ROM
70x15
90x15 x2

Bridges 3x10secs for 3 sets
Completed

Abs
Cable crunches 72.5x10 x3
Decline leg raises x5 x3

Yeah dude **** his ass up or at least make his miserable life even more miserable

3/27/18
165.7 lbs

- My regular off days are thurs/fri and was nice to see I had off today because good fri doesn't count as my off day since holiday.
- Yesterday was my first day seeing inmates act out. Banging on cell doors stirring up the whole unit then flooding their cells and saying they are gonna kill themselves etc.

Chest & Back
Bench press 165 75% 5x7 90s rest
165x7 x5

Weighted pull ups 3x8-10 60s rest
25x5 x3

Seated db press 3x8-10 120s rest
60x8 x3

Machine horizontal row 3x10-12
115x8
130x10
145x8 x2

One arm row machine 3x10-15 90s
90x10 x3

Front raises/ Rear delt flys 3x8-10
30x10/ 15x10 x3

Abs
Cable crunches
72.5x8
72.5x10
80x10

Decline leg raises (reg decline)
x10 x3

3/29/18
164.5 lbs

- Back up to 2 scoops of c4 per day. Feeling good today. Going up on deads **** it.

Lower body deadlifts
DL 215 80% 7x5 90-120s rest
215x5 (too ez)
230x5 x6

DB lunges
25x10 x3

Lying leg curls 3x8-12
80x8 x4

RDL 3x10
90x10 x3

From today:

Honest question, why is correctional officer preferable to police officer?

What are u getting at? Not sure I understand.

Not getting at anything, probably just misinformed. I always assumed being a police officer was more prestigious, higher paying, etc