sirjocktrainer

[sirjocktrainer]

The Suit lifted, the Suit worked out, the Suit obeyed.

[sirjocktrainer]

He was new to the Team and couldn't believe that they started every workout and practice with a talk from Coach, games sure but every practice, even just the morning workouts was just too much.

But the more the man talked and more he wanted him to talk.

The more he wanted to just listen and focus on Coach.

Be Coach's good Jock.

Relax, workout, and obey...

And when his arms dropped limp to his sides his Coach knew he had added another good Jock to the Team.

©

[sirjocktrainer]

Ready and waiting for his orders.

[sirjocktrainer]

They do everything together.

Yes, Everything.

[sirjocktrainer]

Never stopping, never giving up.

Climbing the ropes

[sirjocktrainer]

Weekly Workout

A good jock workout hard.

A good jock eats right.

A good jock obeys coach.

Today we come back to a good jock eats right with staying hydrated.

The norther half of the globe is either in or between heat waves as have become standard which means making sure your body has water in important and not just during a workout but even if you're staying home.

Stay hydrated but make it fun.

Being hydrated doesn't just mean drink water, it also doesn't mean just drink stuff.

Water is good but break it up with juices of your favorite fruits, either home squeezed or bought with no added sugar to add some taste and enjoyment to things.

If you feel like you're drinking too much try snow/ice cones, make them yourself and you can control just how much syrup and what kind you put on.

There is also frozen fruit, having a slice of watermelon fresh from the freezer is a nice afternoon snack to help cool me down.

So be created and enjoy summer but make sure you're taking care of yourself too.

Goals

My 500cals was 5:54 today, meeting my current target of under 6 minutes as I move toward less than 5 and a half. My writing went well with just about 2100 words. My goal to reading did great at well over 700 pages and should finish another book this after/evening.

This week  @orcaazure, @Costas, @boy-s37, and Toy, are being good boys and giving their best.

sirjocktrainer-100cal in 5 min, read 300 pages a week. 2000 words write/edit

boy-s37- 85% meal diet compliance Perform 100 pushups per day Achieve chest growth 40 inches

orcaazure- Total of 5 workouts a week Stick to my meal plan 5 out of 7 days a week bicep measures goal 42 shoulders measure goal 25

Costas-Drop 50 pounds 100 pushups in 2 minutes Free of sugar for 6 months

Dibsonal-4-5 days of strength training per week, maintain my macro goals, and avoid sugar

[sirjocktrainer]

Fresh cuts just checking in with their Owner before heading back to base to serve their Sgt.

[sirjocktrainer]

Showing respect to his Coach and his Owner.

[sirjocktrainer]

What better way to spend a night then serenading his Owner?

[sirjocktrainer]

Both ready and eager for orders.

[sirjocktrainer]

A good Soldier always has an extra drink for his man.

[sirjocktrainer]

Working hard because he knows if he does enough squats the Sgt might let him keep his weights.

Work hard for your prize!

[sirjocktrainer]

Together they can and will do anything for the Sgt and each other.

Nice teamwork

[sirjocktrainer]

Weekly Workout

A good jock workout hard.

A good jock eats right.

A good jock obeys coach.

This week we're talking about something that is just as important to growing muscles as the gym and kitchen, the bed.

Sleep is a vital part of letting your muscles build and repair themselves after the gym, which is when they really get bigger.

Which means if you want to get big you need your sleep, 7-9 hours is most of what I see recommended, I personally aim for 7 most weeknights and 8ish most weekends and that works for me but you might be different.

But what helps make sure you get your sleep is having a schedule, this also helps make sure you're hitting the gym, and eating your best.

I keep a mostly set schedule fall-spring, work messes up my afternoons a lot which impacts my gym so that I'm luck to make it 3 days some weeks but beyond that it's rather stable. It's summer that is always the hardest for me as work changes. The pros I can hit the gym reliable 5 times a week but also means I can't relay on work as a reason to get to sleep at the time I'd prefer as my mornings aren't as early. So I have to use self motivation to make sure I'm getting to bed at a good hour and thus getting up and being active in the morning, which is a time of day I feel very productive, but also knowing I need to sleep to help my body recover from my five day gym workouts.

So are you getting the sleep you need? Are you setting your schedule in a way that helps you workout and grow?

Are you being a good Jock?

Goals

My 500cals was way off today and over seven minutes, not sure why but my legs were still spent, I might try later in the week in the gym. My writing was not as great, I hit 900words or so. My goal to reading did go well this week, over 600 pages as I finished one and started another.

This week  @orcaazure, @Costas, @boy-s37, and Toy, are being good boys and giving their best.

sirjocktrainer-100cal in 5 min, read 300 pages a week. 2000 words write/edit

boy-s37- 85% meal diet compliance Perform 100 pushups per day Achieve chest growth 40 inches

orcaazure- Total of 5 workouts a week Stick to my meal plan 5 out of 7 days a week bicep measures goal 42 shoulders measure goal 25

Costas-Drop 50 pounds 100 pushups in 2 minutes Free of sugar for 6 months

Dibsonal-4-5 days of strength training per week, maintain my macro goals, and avoid sugar

[sirjocktrainer]

Proud of what he's earned for his Owner.

[sirjocktrainer]

The offer intrigued him. He'd heard about the Unit. Knew about the Sgt and CO.

Knew they only took and trained the best, and made them better.

Part of him wanted that, needed that. But being placed with a bunch of Marines? He knew it might happen as a medic but to know for sure was different.

But they wouldn't just be any Marines, they'd be the best Marines.

And they'd be his.

[sirjocktrainer]

Reporting in after his workout like a good Jock.