Found out a fire department I interviewed for a few months back got some more funding to hire 9 more firefighters. I suck at being patient, I just keep checking my email every hour. A watched pot never boils, or some shit.
Spent all weekend busting my ass with the fire department, we did a training house burn this weekend and my body is still feeling it. Glad it's a deload week. Got shitty sleep last night because someone crashed into a tree at 0230.
Wide grip palms out pullups 4 X F
Feeling really sluggish.
Stay strong man, things will come around...keep the lifting in check too.
Glute Ham Raises - 4 X 10
Leg Raises 4 X F
Chins - 4xf
Underhand - 7, 5
Overhand wide - 3, 3
Pushups - 4xf
One legged squats 4 x f
Right leg - 7, 5, 2, 1
Left leg - 5,2,2,1
Felt like a slug today. Diet is way off. I'm taking the next three days off. Next week I'm going to give the 5/3/1 Big But Boring 3 month challenge a try.
Started the 5/3/1 BBB 3 month challenge today. Found another level of intensity in my workout today. Pumped
5x10 @ 125lbs
Chin ups - 5 x 10, last set was broken after 6
Curls - 65lbs - 3x10
5 x 10 - 135lbs
Supersetted with hanging leg raises
5 x 10
Fine efforts bro, good job.
5 x 10 @ 95lbs
5 x 10 @ 135lbs
3 x 10 @ 45lbs
I've got some DOMS going on in the abs and legs. Nice.
I'm on the road this week for work and the weight room im using I can't press the weights without shoving them through the ceiling unless I use some extra control, and I cant get too heavy without some explosiveness.
Benchpress supersetted with chin ups
5 x 10 @ 125 and 5 x 10
225x3 -- PR
5x10 @ 95lbs
BB Row - 5 x 10 @ 145
3 x 10 @ 45lbs
245x3 -- PR
5x10 @ 145lbs
5 x 10 @ 80lbs
5 x 10 @ 125lbs
5 x 10
I unloaded the bar to 135 and went to clean it to put it up in the squat rack and my back went out with some muscle spasms. Very frustrating. I'm taking the rest of the week off, giving deadlifts the axe indefinately, and dedicating a lot more time to getting my back healthy.
Wish you well in dealing with the back spasm situation, a few days off will serve you well and set things straight.
Thanks Coke. My back having muscle spasms and flexibility issues has been an ongoing issue for the last almost year. I'm going to make some drastic changes to my workout for the next several months.
I begin PT and training at a firefighter academy in a little over 3 weeks and can't afford to seize my back up again before hand, or during this. In reality, I need to make some progress and gain some healing. Firefighters and paramedics blow their backs out and end careers or end up under the knife more than regular folks. I want to avoid this.
My workout isn't going to look like I want to be big, but it should improve my cardiovascular fitness and I should maintain some musclar strength and gain some endurance which could use some TLC and keep more focus on stretching and yoga.
Improve cardiovascular conditioning
Maintain some muscle
Lose lower back stiffness, pain, and muscle spasms
Successfully complete firefighter academy
Drop some BF
I'm going to be doing a Navy SEAL training prep program just for funnies.
Some stiffness in my back, slight pain from bending in lower right SI joint. Pain is 2.5 out of 10.
15 minutes of stretching
2 mile run: 19 min
3x3 palms out pullups
Keep on with it man, good luck with those goals.
Half hour of stretching
2 mile run - 17:00
Pushups - 4x15
Situps - 4x20
Pullups - 3x3
20 minutes of stretching and foam roller work
Back pain is a 1 out of 10 today, just some slight stiffness.
Today is my last day at my current job. Yay! Moving cross country on Friday
Last edited by StickyMickey; 08-01-2012 at 04:47 PM.