Hey Guys,

Decided to start a log on here. I will be attending a Pre Service program in September to get my qualifications as a Firefighter. My goals are to get through school, get on with a city, and eventually start to compete in the Scott Firefighter Combat Challenge. Long road ahead but I plan to work my ass off to get where I want to be. Feel free to post in here with any advice, tips, criticism. Ill try to update the log a couple of times a week stating what I have done on each day. Ill try to post pictures, videos etc when I can. Here we go..

Monday June 10 2013

Warm Up
Double Under Practice, Foam Roll, Mobility

A. Squat
45 lb x 2 x 5
90 x 1 x 5
135 x 1 x 3
180 x 1 x 2
225 x 3 x 5

B. Press
45 2 x 5
55 1 x 5
70 1 x 3
85 1 x 2
105 3 x 5

C. Farmers Walks w/ 2x 40lb dumbells with 1.5" thick handles
1. 53s
2. 48s
3. 50s

D. 8 rounds of 6 BW squats followed by 100 rope turns

E. 2 rounds of
Front Plank @ 1:00m
Side Plank R @ 30s
Side Plank L @ 30s
Push Up Plank @ 1:00m

All Day- GTG Push Ups: 5 sets of 10 / GTG Pull Ups: 5 sets of 5

Tuesday June 11 2013

Warm Up
Double Under Practice, Foam Roll, Mobility

A. DeadLift
130lb 2 x 5
195 1 x 3
275 1 x 2
325 1 x 5

B. Interval Sprints on Treadmill
6 rounds of 200m sprint @ 2% incline at 10mph. 1-1 work to rest ratio

All Day- GTG Push Ups: 5 sets of 10 / GTG Pull Ups: 5 sets of 5

_________________
"Let no man's ghost return to say his training let him down."

Wednesday June 12 2013

Rest Day
All Day- GTG Push Ups: 5 sets of 10 / GTG Pull Ups: 5 sets of 5

_________________
"Let no man's ghost return to say his training let him down."

Thursday June 13 2013

Warm Up
Double Under Practice, Foam Roll, Mobility

A. Squat
45 2x5
90 1x5
135 1x3
180 1x2
230 3x5


B. Bench
45 2x5
80 1x5
110 1x3
140 1x2
160 3x5

All Day- GTG Push Ups: 5 sets of 10 / GTG Pull Ups: 5 sets of 5

Friday June 14 2013
Rest
All Day- GTG Push Ups: 5 sets of 10 / GTG Pull Ups: 5 sets of 5

Saturday June 15 2013

Warm Up
Double Under Practice, Foam Roll, Mobility

A. Power Clean
45 2x5
90 1x5
115 1x3
140 1x2
165 5x3

Magic 50
20kg dumbell
Fastest round was 1.30 slowest was 2.06

All Day- GTG Push Ups: 5 sets of 10 / GTG Pull Ups: 5 sets of 5

This past week was super busy with exams, fast tracking my courses so I can graduate a bit early and can start a new chapter in my life come September. Decided to stick with the compound lifts just to get in and out of the gym quick. This coming week should be a lot better and more structured with a bit more volume.

_________________
"Let no man's ghost return to say his training let him down."

Sunday June 16 2013

60 Min Bike Ride
Some stretching and mobility

_________________
"Let no man's ghost return to say his training let him down."

Good luck bro!

Thanks a lot knuckledragger74! Means a lot brother.

Monday June 17 2013

Warm Up
Double Under Practice, Foam Roll, Mobility

A. Bench
45 x 5
90 x 5
120 x 5
135 x 5
150 x 5
170 x 5

B. DB Shoulder Press
60 lb total x 15 reps x 2 sets

C1 KB Rows 35 lb x 12 x 3
C2 Band Pull A Part x 12 x 3

D. KB High Pull 35 lb x 15 x 3

E Strap Pull Ups 5 x 3

Core 2 rounds of the following
1 min front Bridge
45s Right Side Bridge
45s Left Side Bridge
1 min push up bridge

1 Mile easy recovery Run

Tuesday June 18 2013
Push Ups: 5 sets of 13 / Pull Ups: 5 sets of 6

Two more exams tomorrow!

_________________
"Let no man's ghost return to say his training let him down."

Wednesday June 19 2013

Warm Up
Double Under Practice 5 sets 15 DU
KB Swing 10 reps 3 sets
Gobblet Squat 10 reps 3 sets
Foam Roll, Mobility

Power Clean

165 3 reps 5 sets

200m run 6 repeats. 1:1 work to rest
1. 45s
2. 40s
3. 40s
4. 43s
5. 43s
6. 45s

5 sets of 6 pull ups
5 sets 10 slow push ups

Going to really start hammering my conditioning work. Had a huge drop off and feel like shit since the varsity season was over. Somehow let "life" get in the way of consistent training which is basically a bullshit way of saying I got lazy and enjoyed not running my ass off on a soccer field any more. Going to hopefully get my stats up in the next couple of days with a basic body shot pic to measure my progress. Don't care much about the scale as I think pictures are more useful but the scale can be a good tool at times.

_________________
"Let no man's ghost return to say his training let him down."