#fitcopnation

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If you want peace - prepare for war. . . . Short on time tonight. But that's fine. I came in, hit a PB then left. LWR STR Box jump 20" x 3 24" x 3 32" x 3 x 3 Back squat 100 x 3 115 x 3 130 x 10 training best 140 x 3 . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer  #squat #hesquatsbro #strengthtraining #mensfitnessau #fitnessaustralia #functionalfitness  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Grip, rip, repeat. So amped to hit four plates again. The gain train is coming to town and someone's disengaged the brakes. . . . LWR STR * 10 curl ups between sets Deadlift 115 x 3 135 x 3 150 x 13 training best 160 x 1 170 x 1 180 x 3 180 x 1 115 x 6 x 3 Barbell row 5 x 10 #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #deadlift #deadlifttilimdead #gripandrip #functionalfitnessl  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
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Every damn day. UPR STR Shoulder press * 3 ring pullups between each set 45 x 5 50 x 5 55 x 11 60 x 5 45 x 8 x 3 DB shoulder press 5 x 10 * 5 x DHNK pullups between each set Side laterals 3 x 12 Face pulls 3 x 12
Meal prepping chicken and ground beef for burrito bowls. Trying to figure out if I need smaller tongs or bigger chicken. Keeping 3rd shift schedule for my weekend because I slept wayyyyy too much today. Going to hit the gym later after meals are done. #fitness #weightlifting #mealprep #deadlifttillimdead #fitcops #fitcopnation
It's not the size of the nail that counts but the hammer that drives it in. . . LWR Strength Squat 95 x 5 110 x 5 120 x 12 (training best) 100 x 8 x 3 Push the big stuff hard and the rest sorts it self out. . . . #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #squat #legs #legday #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Last week of 10x3 worked up to 230# this was 220 for 3 and felt pretty good. Ordered into work early tonight so only few hours of sleep. Off tomorrow to meal prep then back to gym Wednesday. #fitness #workout #weightlifting #weights #fitcops #fitcopnation #thirdshift
Chain gang. . . . Dips and pullups transfer well in the tactical environment and are a great 'bang for your buck movement'. I'm big on trying to simplify training. It doesn't get much simpler than pushing and pulling up your body. . . . UPR STR Bench press 65 x 5 75 x 5 85 x 12 90 x 5 95 x 1 100 x 1 65 x 16 * 5 x DHNK pullups after each set Dips - BW + 1C x 10 x 5 Ring pullups - 5 x max . . . #strength #powerlifting #benchpress #chestday #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #mensfitnessau #fitnessaustralia #functionalfitness #tacticool  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
There's no reason to live if you can't do Deadlifts - JPS LWR STR Deadlift 110 x 5 125 x 5 140 x 10 150 x 5 160 x 5 RB (recent best) 110 x 8 x 3 Use the lift to build the lift to build the body. #gymjones #strength #powerlifting #deadlift #deadlifttilimdead #deadliftordie #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
BACK ATTACK!!!! Giant sets of bent over row, hammer row, and one arm row. Eight sets total keeping it between 8 and 10 reps. Felt surprisingly good for waking up at 7 pm and getting to gym at 730 without food. The loaded up with 4 eggs milk ground turkey and oatmeal before work. #fitcops #fitcopnation #weights #thinblueline #backday #rows #fitness #workout #refuel
Effort and attitude are the two traits that you can control to influence an outcome. *Alternate sets of squats and press until completion TOTAL STR SQUAT 95 x 5 107.5 x 3 120 x 10 (recent best) 130 x 1 140 x 1 150 x 1 100 x 5 x 3 PRESS 47.5 x 5 52.5 x 3 60 x 7 62.5 x 1 65 x 1 67.5 x 1 Was due to play my first club footy match on Saturday but the other team failed to show so had a battle in the rack instead. . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Been a long week between personal stuff and moving into a new apartment. Today was first time in a while I was feeling the gym. This was 275x3 worked up to 305x which felt good. One more week of 3 reps then back to 4x8 #weights #weightlifting #fitcops #fitcopnation #squats #legday #legdayworkout #fitness #fitnessmotivation
Bring the hammer down. . . . INT 5 min Ski @ easy pace Then 30 rounds 10s @ max effort 50s @ easy pace Total cals 350 Signed up for our station camp dogs rugby league team who compete in a local "9s" competition every April. Will be a good test to see how all this fitness stuff translates to the field. . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer  #speedisking #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Working out the body with @concept2inc skierg. Working out the mind with @garyvee. . . . Music is such a foreign concept for me while working out now. If your all about the process and improving you shouldn't need to listen to Metallica to get you in the zone! I'm utilising my gym time now to absorb positive content to get the brain gains. . . . What are some podcasts that you listen to? Training related or otherwise. Hit me up in the DM's! . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #motivation #inspire
Standards are floors not ceilings - @strictlyred . . . Standards in training and life are not things to be met but to be exceeded on a daily basis. . . . LWR STR Back squats 90 x 3 100 x 3 112.5 x 10 90 x 20 Leg press 50kg x 50 100 kg x 30 200kg x 10 Leg extension 5 x 12 Leg curl 3 x 12 . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding #strengthtraining #squat #legs #everydayislegday #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
It wasn’t pretty, but it was a PR for me! 165! I had no intention of putting 165 on the bar today, but I felt good and kept going... Now that I know I can do it, time to start perfecting it! #fitchick #fitcops #fitcopnation #thinbluelinefitness #bluelinebeast #bluelinefit #bluelinefitness #girlcop #girlswholift #girlswithguns #girlswithmuscle #traintowin #noexcuses #americanoperatorsupplements
After 10 sets of over head press I hit 4 sets of push press at #145lbs and 5 reps. Nothing like #deadlift in the morning and #OHP at night. #fitness #fitcops #fitcopnation #weightlifting #twoadays
Do not mistake complex for more effective. There's a reason the basics have been around for so long. . . . UPR STR Bench press 62.5 x 3 72.5 x 3 80 x 13 5 rounds Bench press 60kg x max Pull ups x max Curls to finish. . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bench #benchpress #bodybuilding #strengthtraining #stopexercising #starttraining #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
Ellery creek, about a two hour drive out of Alice. One of the places to cross off the to do list! This place is full of natural wonders unlike anywhere else. What a place to call home 👮 . . . CONDITIONING Easy/moderate 3.5km run Time 22m30s Even at 1930hrs the temperature in Alice was in the mid 30's. I liken running in this heat to wearing a gas mask. However as my third run here I feel I am slowly acclimatising and my 'easy pace' was a lot faster tonight. . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding #strengthtraining #stopexercising #starttraining #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
185 felt impossible today. I was discouraged, cause this felt like backwards progress... but taking into account that I’m just getting over the flu, haven’t lifted in a week and have barely gotten my calories back on track... I’ll take it. #girlswholift #girlswithguns #girlswithmuscle #girlcop #fitcops #barbellsandbadges #fitcopnation #fitchick #bluelinebeast #bluelinefit #bluelinefitness #americanoperatorsupplements
Blessed are the sheep dogs who guard the sheep from wolves. Practice like you play and don’t ever quit. We strive to make you better in all facets of life. I did this workout with all my gear and some extra weight. I used my old vest of course. I also ran in my duty boots. #crossfit #bluelinebeast #LEOfitness #rimcountry #rimcountrystrong #payson #arizona #fullgearworkouts #thinbluefamily #bluelinefitness #idoitformybrothersinblue #metcon #fitcops #fitcopnation #gamerangerfitness #arizonagaintrain
395 for 3. Worked up to 405 for 3. Next week working on keeping my chest up and firing my hips faster. Felt better than I thought after 10 sets. #fitness #weights #weightlifting #fitcops #fitnessmotivation #fitcopnation #deadlift #deadlifttillimdead
You don't need to train maximally to get results, just optimally. - Mark Bell. . . . I've always responded well to high volume/sub maximal loads when it comes to training. I'm returning to that philosophy to drive new adaptations in strength over this year. . . . UPR STR Bench press 60 x 5 67.5 x 5 77.5 x 12 60 x 5 x 5 Chin ups BW x 5 x 10 Dips BW x 10 x 5 Ab complex 2 rounds . . . .  #gymjones #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding  #aesthetics #strengthtraining #531  #stopexercising #starttraining #mensfitness #fitnessaustralia #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation
There's 7 people in the gym right now and your using the one f***ing machine I want. Please leave.
#FYF In a team of 7: 10000m row Rotate after 20 strokes <1:30/500m After each effort perform: 12 KB deadlift 9 KB row 7 KB cleans/high pulls 2 burpees (increase by 2 each round til 10 the start at 2 again) Time: 39:05 . . . Final squad workout for the year and what better way to end it than with a FYF, inspired by @98rileystgym . . . The mahi these guys and girls put into our team trainings reflect in their work on the streets, dedication, consistency, effort and most importantly enjoyment!
It takes commitment, dedication and hard work... You can and you will get it done! #fitcops #fitcopsrep #fitcopsfamily #fitcopnation #fitcopsblacklist
Yeah this meme pretty much sums up the difference. #guidedink #shiftlife #thinblueline #fitcops #fitcopnation #bluelinebeasts
#Repost @nmcfit (@get_repost ) ・・・ Last midnight shift for a while... getting it done tonight! #thinblueline #fitcopnation #3rdshift
Special operations and tactical officers in Nigeria #fitcops #fitcop #fitcopnation
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