Gymga

ok so I decided since it's a bit warm out, I would do pool jumps....thank god the jacuzzi was near by, water wasn't as warm as I thought.

Shoulder dumbbell press
Set 1: 140lbs 6 reps 00:03
Set 2: 140lbs 6 reps 00:03
Set 3: 140lbs 6 reps 00:03
Front dumbbell alternating raise
Set 1: 90lbs 6 reps 00:03
Set 2: 90lbs 6 reps 00:03
Set 3: 90lbs 6 reps 00:03
Arnold dumbbell press to a V
Set 1: 120lbs 6 reps 00:03
Set 2: 120lbs 6 reps 00:03
Set 3: 120lbs 6 reps 00:03
Side dumbbell raise
Set 1: 120lbs 6 reps 00:03
Set 2: 120lbs 6 reps 00:03
Set 3: 120lbs 6 reps 00:03
Bent over rear delt flys
Set 1: 90lbs 6 reps 00:03
Set 2: 90lbs 6 reps 00:03
Set 3: 90lbs 6 reps 00:03
Shrugs
Set 1: 240lbs 6 reps 00:03
Set 2: 240lbs 6 reps 00:03
Set 3: 240lbs 6 reps 00:03

Workout Time: 54 minute(s)
Workout Date: 746 days ago

Travis AFB gym

The goal of Comprehensive Airman Fitness is to help our Airmen, Air Force civilians and family membe...

 

744 days ago at 9:03alink

Repetition is key, train like your life depends on it....cause it just might. Finally got him to stop telegraphing the disarm, now if I can only get him to stop standing in a ridiculous T.J. hooker pose after he takes the gun away :p DO WORK!!!!

Gun disarm

Workout Time: 1 hour(s)
Workout Date: 746 days ago

744 days ago at 8:24alink

Supersets, second week, time to beef up the protein!

Chest press flat bench 225lbs 6 reps 00:03
Chest press
Set 1: 225lbs 6 reps 00:03
Set 2: 225lbs 6 reps 00:03
Lat pull downs/reverse grip
Set 1: 270lbs 6 reps 00:03
Set 2: 270lbs 6 reps 00:03
Set 3: 270lbs 6 reps 00:03
Decline chest press
Set 1: 225lbs 6 reps 00:03
Set 2: 225lbs 6 reps 00:03
Set 3: 225lbs 6 reps 00:03
Lat pull down/ behind the neck
Set 1: 270lbs 6 reps 00:03
Set 2: 270lbs 6 reps 00:03
Set 3: 270lbs 6 reps 00:03
incline chest press
Set 1: 185lbs 6 reps 00:03
Set 2: 185lbs 6 reps 00:03
Set 3: 185lbs 6 reps 00:03
leaning rows
Set 1: 135lbs 6 reps 00:03
Set 2: 135lbs 6 reps 00:03
Set 3: 135lbs 6 reps 00:03
push ups 50 reps 00:01
pull ups 10 reps 00:01

Workout Time: 56 minute(s)
Workout Date: 747 days ago

Travis AFB gym

The goal of Comprehensive Airman Fitness is to help our Airmen, Air Force civilians and family membe...

 

746 days ago at 9:28alink

getting more indepth with situation awarness.

gun disarm from the back

Workout Time: 1 hour(s)
Workout Date: 747 days ago

746 days ago at 9:18alink

Went heavy, felt good.

Preacher curls
Set 1: 90lbs 6 reps 00:03
Set 2: 90lbs 6 reps 00:03
Set 3: 90lbs 6 reps 00:03
overhead dumbbell tricep press
Set 1: 80lbs 6 reps 00:03
Set 2: 80lbs 6 reps 00:03
Set 3: 80lbs 6 reps 00:03
hammer curls
Set 1: 140lbs 6 reps 00:03
Set 2: 140lbs 6 reps 00:03
Set 3: 140lbs 6 reps 00:03
skull crushers
Set 1: 90lbs 6 reps 00:03
Set 2: 90lbs 6 reps 00:03
Set 3: 90lbs 6 reps 00:03
reverse grip curls
Set 1: 90lbs 6 reps 00:03
Set 2: 90lbs 6 reps 00:03
Set 3: 90lbs 6 reps 00:03
dips (body weight 160 +90)
Set 1: 250lbs 6 reps 00:03
Set 2: 250lbs 6 reps 00:03
Set 3: 250lbs 6 reps 00:03

Workout Time: 54 minute(s)
Workout Date: 750 days ago

Travis AFB gym

The goal of Comprehensive Airman Fitness is to help our Airmen, Air Force civilians and family membe...

 

746 days ago at 9:14alink