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Getting Buff-y


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Beautiful? LOL...I appreciate the sentiment but its mostly low-income urban sprawl. If you mean that its close to the bay and the ocean, then yes, that is nice, but avoiding the massive number of tourists is more of a priority than enjoying the natural beauty, unfortunately. I was hired in Oct 2005, so almost 7 years. Everyone here is required to be an EMT-Intermediate (or higher) as well as a Firefighter.

Edited by Rob PMFF
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I let my trainer know that this weekend's classes would be upper body intensive, so he adjusted our little routine accordingly.

 

Incline BP - 15X45, 12X55, 10X60, 8X65

Bench Press - 15x45, 12x50, 10x55, 8x60

D Handle Lat Pulldowns - 15x29, 12x41, 10x53, 8x60

Seated Cable Row - 15x29, 12x41, 10x53, 8x60

Military Press - 15z35, 12x35, 12x35, 12x35

Upright Row - 15x20, 12x25, 10x30, 8x35

 

132lbs. today.

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It was pretty warm out today. A very physical day, getting ready for our class' midterms next week and finishing up loss control. I was right about it being arms intense..

 

My PT went on vacation today and because midterms are in a week (and will be a long day at that), I may be taking it a little easy this week. Will work out at the station and possibly with a guy from class.

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Did well on midterms.

 

Workout in the station gym today.

 

Incline DB Press - 15x12, 12x15, 10x15, 8x20

Flat DB Press - 15x12, 12x15, 10x15, 8x20

Bent DB Row - 4x15x15

Upright Row - 4x15x25

Ez Bar Military Press - 2x15x25*

 

*Normally I would have done four sets of 15x25, but I was experiencing some pain in my upper back/right side so I decided to stop. I have more intense classes this week so I don't need an injury; I'll talk to my PT about it when I see him.

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More ladder training today. Did some drags last night in class with a 185-lb dummy. I think I'm going to switch up my routine for the next month to focus mostly, if not solely, on some of the functional movements I'm going to have to make at finals time and for the rest of class. I'm thinking.. flipping tires, dragging tires, squats with an airpack on.

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Leg Press - 20x90, 15x140, 12x160, 10x170, 8x180

Lying Leg Curl - 15x30, 12x35, 10x40, 8x45

Calf Raises - 15x115, 15x115, 15x115, 15x115

Leg Ext - 15x30, 12x37.5, 10x45, 10x45

Seated Leg Curl - 15x30, 12x37.5, 10x45, 10x45

Abductor - 20x30, 15x40, 12x50, 10x60

Normally we'd do adductor as well but we were running out of time and I needed some help foam rolling and stuff.

 

I hurt my arm/shoulder last night in class so no deadlifts.

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Still taking it easy on my shoulder so we did a machine workout.

 

Incline Press - 15x20, 12x30, 10x35, 8x40

Chest Press - 15x20, 12x30, 10x35, 8x40

Lat Pulldown - 15x36, 12x41, 10x48, 8x53

Seated Cable Row - 15x36, 12x48, 10x53, 8x60

Shoulder Press - 20x24, 15x30, 10x36, 10x36

Rear Delt Row - 4x15x30

 

And a bit of jump rope.

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Leg Press - 15x90, 12x120, 10x140, 8x170

SL Deadlift - 15x45, 12x55, 10x65, 8x70

Lying Leg Curl - 15x30, 12x35, 10x40, 8x45

Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5

Calf Raises - 20x115, 15x135, 12x155, 8x175

Inc BP - 15X45, 12X50, 10x55, 8x60

Lat Pulldown - 15x36, 12x41, 10x48, 8x53

Mil Press - 8x45, 12x35, 12x35, 12x35

 

Little bit of a full body workout with the trainer. Duty tonight at the station.

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9/10

Leg Press - 20x90, 15x140, 12x160, 10x180, 8x200

Seated Leg Curl - 15x45, 12x52.5, 10x60, 8x60

Leg Ext - 15x30, 12x37.5, 12x45, 8x52.5

Lying Leg Curls - 15x30, 12x35, 10x40, 8x45

Calf Raises - 20x115, 15x135, 12x155, 10x175, 8x195

 

9/13

Total body workout, focus on upper body.

 

Inc BP - 15x45, 12x50, 10x55, 8x60

Bench Press - 15x45, 12x50, 10x55, 8x60

Lat Pulldown - 15x36, 12x41, 10x48, 8x53

Seated Cable Row - 15x41, 12x48, 10x53, 8x60

Mil Press - 10x45, 10x45, 10x45, 8x45

Upright Rows - 15x20, 12x25, 10x30, 12x35

 

Leg Press - 15x90, 12x140, 10x160

SL Deadlift - 15x45, 12x55, 10x65, 8x75

Lying Leg Curl - 15x30, 12x35, 10x40, 8x45

Leg Ext - 12x45, 12x45, 12x45

Calf Raises - 20x135, 15x155, 12x175, 10x175

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