Fight Fire With Fire

[SCFIREFIGHTER]

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.

[SCFIREFIGHTER]

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.

[SCFIREFIGHTER]

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:
Bench
Cleans
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:
Squats
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]

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?

[SCFIREFIGHTER]

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.

[SCFIREFIGHTER]

tttt

[SCFIREFIGHTER]

aaaa

[SCFIREFIGHTER]

bbbb

[SCFIREFIGHTER]

ssss