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fire.medic
12-09-08, 12:21 am
well decided to start my journey and what better time than now...this is gonna be a journey to become a better me and get into the best physical condition i can. what i will be logging is my daily workouts along with moods, shit that makes me say, "what the fuck was that?" and everything else in between...stay tuned and please feel free to drop a line if you feel you should.

fire.medic
12-09-08, 12:30 am
well today i was on shift and got my workout at the fire house...it was a good workout overall for me and considering i had to get shit taken care of cause you never know when you will get a call in this line of work..luckily for me i was able to complete the workout uninterrupted...well here goes...

flat bench 135x15 135x15 135x10 warm up
flat bench 225x10 250x10 275x8
incline db press 65x10 65x10 65x10
incline db flyes 40x10 45x10 45x10

bb curls 65x10 85x10 100x8
db curls 35x10 40x10 45x10
concentration curls 30x10 30x10 30x8

now this was the workout i did today at the station and made due with the weights we have...reason for the 65 being max on db press, its the most at the station...also we are missing the 50 and 55's...workout felt good overall.

fire.medic
12-09-08, 12:33 am
as for the diet...ate relatively clean today...roughly 3200 calories..will get this part ironed out and will start preparing and bringing my own food to the station when i am on shift..

fire.medic
12-09-08, 2:13 pm
well after shift i went by the gym and did my leg workout...this is how things went down...

squats 135x10 135x10 135x10 warm up
squats 225x10 275x8 315x8
hack squats 3*x10 4*x10 5*x10 * plates per side
leg curls 110x10 125x8 125x8
lunges 135x10 135x10 135x8

overall i felt good...only had a few calls last night at the fire house, so sleep was abit interrupted but not enough to make me not get to the gym...also we have a football game vs the sheriff's officers this coming saturday so i got some cardio in at practice...legs throughout high school were always my strong point, have neglected them since graduating but not enough to have chicken legs...they will come...oh yea they will come.

fire.medic
12-10-08, 10:34 pm
well today was a scheduled off day...still went into the gym today...cold as shit today in south texas of all places..got down to low 40's....now i know this isnt that cold compared to other places but for south texas its cold...anyway went to gym and did some cardio and abs...got in some stair climbing and took some laps around the indoor track, the indoor track is probably the nicer things about the gym, keeps you away from the cool weather...as for tomorrow its BACK so gonna try and throw some good weight around...till then..be safe

fire.medic
12-11-08, 6:08 am
well its 5 am and it is 41 degrees outside...right now i am in the parking lot of my gym waiting for the damn place to open...listening to some TOOL gettin' in the right frame of mind to go in and do my back workout....this place is fuckin packed every monday come tuesday less cars...by wednesday about half as many cars as there were on monday....right now im alone in the parking lot, few cars might show up in about 10 minutes.....shit and on friday there is probably 15 total people in the gym...and thats cause 6 are staff members so you can do the math....still havent figured that shit out myself...well im gonna just sit here and get psyched for the workout that is 'bout to unfold and i will log afterwards....oh yea forgot to say, good mornin'

bigffmike
12-11-08, 9:44 am
Looking good bro, Do you bring food to the fire house? I have been trying to figure my food stuff out and what to bring ect.

fire.medic
12-11-08, 10:18 pm
well this morning i had my back workout...cold outside this morning..but that isnt gonna stop me from getting my workout in..this is how it all went down..

bb rows 135x10 135x10 135x10 warm up
bb rows 155x10 185x8 185x8
seated rows 185x10 200x10 205x10
one arm row 85x10 90x10 95x8
deadlifts 225x10 275x8 300x8
shrugs 90x10 90x10 90x10

overall i felt like i had a good workout...if anyone reading this or following along recognizes this workout, it is because i borrowed it from animalpak.com...it is workout #6 and i must say so far i am enjoying it...im here at the fire station right now, i got put on the medic unit so i am glad i got to the gym this morning, 'cause if i would have waited and tried to get my workout here at the station i would have been screwed....i like working out first thing in the morning anyway...well thats it for today...tomorrow is a scheduled off day but i might get some cardio in after shift...till then..be safe.

fire.medic
12-11-08, 10:24 pm
Looking good bro, Do you bring food to the fire house? I have been trying to figure my food stuff out and what to bring ect.

thanks for checking out my journey...i had a sit down with the guys and told them i would start bringing my own chow...now it is not their cooking that i dislike it is the choice of foods that they want to cook...everyone seemed alright with it and they are cool with it...they all understand i have some goals i want to achieve...are you in the dept? if so where? chicken, tuna, protein powder, green veggies, hot sauce (lots of hot sauce) is what i have slowly brought to the fire house...today the guys ate chili dogs and i had myself 8oz of chicken breast topped with deli cut mozzerella cheese and lots of hot sauce...for dinner i had some turkey chili which was pretty good.

bigffmike
12-12-08, 11:11 am
thanks for checking out my journey...i had a sit down with the guys and told them i would start bringing my own chow...now it is not their cooking that i dislike it is the choice of foods that they want to cook...everyone seemed alright with it and they are cool with it...they all understand i have some goals i want to achieve...are you in the dept? if so where? chicken, tuna, protein powder, green veggies, hot sauce (lots of hot sauce) is what i have slowly brought to the fire house...today the guys ate chili dogs and i had myself 8oz of chicken breast topped with deli cut mozzerella cheese and lots of hot sauce...for dinner i had some turkey chili which was pretty good.

I work for SBM fire Dept. (Combination dept) I know what you mean by "choice of foods"
What dept you work for?

fire.medic
12-12-08, 3:53 pm
I work for SBM fire Dept. (Combination dept) I know what you mean by "choice of foods"
What dept you work for?

ccfd..in corpus christi

fire.medic
12-13-08, 5:45 pm
well we had our game vs sherrif officers...was a physical game...we came out on top 10-0.

fire.medic
12-15-08, 10:10 am
this morning was chest and biceps...felt good and was able to use different db's than those at the fire house...

flat bench 135x10 135x10 warm up
flat bench 225x10 250x8 285x6 250x3 done together to hit the rep range
incline db press 85x10 95x8 105x8
incline db flyes 40x10 45x10 50x8
bb curls 70x10 80x10 90x8
db curls 35x10,10 40x8,8 45x8,8
bb concentration curls 40x10 50x10 60x8<---done with as strict form as i could

overall i felt like i did some good in the gym this morning...i am off to a great start diet wise and plan to keep it up.

fire.medic
12-16-08, 1:23 pm
well didnt get up my usual 430 and head to the gym instead i got to the gym at 1000...no change in how i felt, i just prefer working out in the early morning..oh well..

warmup on bike for 10 minutes
seated leg curls 80x10 95x10 115x10
sldl 135x10 185x10 225x10 stretched the hams out real good
standing one legged curls 60x10 70x10 80x8
squats 185x10 255x10 275x10 done with as strict form as i could..went well below parallel
leg press 4ppsx10 5ppsx10 6ppsx6 5ppsx3...done this way to hit rep range

this was it for today...tomorrow is a scheduled off day, but i will go in and get some cardio in and hit abs...on shift tomorrow also so i may get another cardio session in at the station..diet is going good, 2nd day on keto, we will see how this goes for me..never tried it before

fire.medic
12-17-08, 3:49 pm
well today was a scheduled off day, but i went into the gym anyway and did 40 minutes of cardio...20 on treadmill, 20 on eliptical..followed this up with some ab exercises...im on the engine here at the station so i will get some more cardio in later this evening

fire.medic
12-17-08, 11:52 pm
well just minutes before getting ready to get on the eliptical...we got a regular alarm in our territory...good house fire, fully involved fire...we were first in and made the quick attack..fucking house was cluttered, but it was good fun...felt sorry for the family 'cause the house was a total loss...anyway back to the cardio, unable to get it in due to the fire but we were on scene for a good while and sometimes bunker gear gets to be a little heavy especially when wet..anyway tomorrow i will log my back workout...peace out