View Full Version : Fight Fire With Fire

05-20-2007, 05:55 PM
Well I guess I'm gonna keep a journal of my progress. I'll start with my current stats and goals. This is a 6 month goal so it's should be no problem.

Age: 21

Height: 6'1

Weight: 248

Haven't figured my body fat yet

Bench: 335

Squat: 475

Cleans: 295

Deadlift: 460

My Goals Are:

Weight: 215

Bench: 375

Squat: 500

Cleans: 335

Deadlift: 500

My diet's gonna consist of a lot of protein with good fats and good carbs. All my carbs will come during breakfast and lunch but none at night. I work with the fire dept so my training split will be 2 days on and 1 off. Lots of compound lifts.

05-22-2007, 06:59 AM
So I had to work yesterday so no lifting. I got to work and checked off my rig. We then did PT. I ran 3 miles and then went through a firefighter challenge type course 3 times. So it was a good 45 minutes of fairly high-intensity cardio. I had a protein shake for breakfast, a turkey and chicken on wheat sandwhich about 10:00am and another around 3:00. I then had 2 pieces of pizza(gotta eat supper with the company) and another shake around 9:00pm.

05-23-2007, 08:40 AM
I lifted yesterday and today. I had a much more intense workout both days than I've had since i started back. Brought back memories of football training. I don't think i've got my split entirely worked out yet but as of right now it's going something like this. Remember my goals are solely for strength and weight loss.

Day 1:
DB Bench
DB Shoulder Press
DB Incline Bench
Machine Shoulder Press
Dumbell Lateral Raises
DB Shrugs
Skull Crushers
Hammer Curls
Rope Pushdown
Preacher Curls
Burnout on Machine Bench Press
Abs: (weighted cruches, weighted torso twists)
Cardio: 1-2 miles jogging

Day 2:
Dead Lift
Leg Press
Lat Pulldowns
Machine Rows
Db Lunges
Leg Extensions
Hamstring Curls
Calf Raises
Abs: (weighted crunches, weighted torso twists)

Day 3:
Cardio (2-3 miles jogging, firefighter challenge course)

Day 4:
Same as Day 1

Day 5:
Same as Day 2

Rock Steady
05-23-2007, 09:01 AM
You're one strong dude. Welcome to the boards.

Do you do ALL of that stuff on "Day 1" or is that a list you pick and choose from?

05-23-2007, 04:20 PM
I usually do all the compund stuff and then pick from the concentration stuff. But if I get in there and just feel like suffering then I'll do it all. Most importantly I do it all high intensity. Not much rest time. Keeps me from having to do so much cardio.

05-28-2007, 07:03 PM

05-28-2007, 07:04 PM

05-28-2007, 07:04 PM

05-28-2007, 07:04 PM