April 2.
40 min hike w/48lbs pack, quick pace
April. 3
60 min hike w/48lbs pack, quick pace
5 hill sprints
2 uphill tire drags.
april 5 and 6
60 min hikes with 55 lbs pack
april 7
made it about 25 minutes cause i blew out a shoe (55lbs)
weigh in 174lbs (down 10lbs total)
April 8.
6km hike with 60lbs pack, 53 min.
6 hill sprints (added 10’ to the sprint)
2 tire pull hill sprints (added 10’)
April 9
60min of intermitent walking/jogging.
2 uphill tire pulls (10 extra feet each )
abwheel rollouts 5,4,4
April 11
60 min Hike w/60lbs pack - fast pace
ab wheel rollouts 5,5,5
haven’t been posting because cardio is dumb. Will post again when i start strength training again.
down to 172lbs.
Well I’m back in black here. Passed bootcamp although I also learned that my cardio training was completely insufficient, i consistently scored in the bottom for cardio. I will be working this summer for the Merritt Fire Devils unit crew! (cool name, fire devils, ha)
been doing shit tons of cardio last couple weeks, and started up strength training again yesterday. 171lbs this am
Wed. workout
bowflex chest press
100x10
200x8
200x8, 5 chins
200x14, 5 chins
25 pushups, 5 chins
bowflex CG rows
100x10
200x8
200x8
200x8
bowflex seated oh press
100 x 12
160 x 8
160 x 8
160 x 10
kettlebell curls
25lbs, 2 sets to failure
ab wheel rollouts
3 sets
Congratulations on surviving boot camp! Was it like I see on tv, with burly guys yelling at you, calling you a maggot, and forcing you to crawl through mud?
…I certainly hope so =)
haha i don’t think it was nearly as rough as a military boot camp, but there were some pretty hardcore guys there. On my first day the whole class had to do 65 pushups because 1 guy was 65 seconds late, haha. stuff like that, but they got less evil as the week wore on.
Friday
bowflex chest press,
100 x 10
200 x 8 5 chins
200 x 8 5 chins
200 x 16 8 chins
ab wheel rollouts
10,3,3
leg raises
lost count
seated shoulder press
100 x10
160 x8
160 x4
130 x8
tricep push aways
120 x 10
120 x 10
tricep pushups
4! (can normally do 35 fresh)
Did another week of mostly cardio for job training. God i’m going to be a marathon runner by the time this is over with.
retested my maxes on friday to see how much strength i’ve lost
got 315 for deadlift (down 70lbs)
got 195 for bench press (down at least 30lbs)
for work i have to do 1hour of cardio everymorning now (5 days a week). I’m going to try to include strength training in the evenings hopefully gain back what i’ve lost.
bodyweight 170lbs.
Going to quebec on thurs for a fire. if i pass another fitness test on wed. (fourth one in four months? but this is a new one! they always find new things to stress me about).
this last week:
6k run this am
10k run on friday, later tested maxes
wed, 10 hours of hiking and digging
tues, 2k run, crossfit circuits, then more circuits in afternoon.
mon, the other fitness test.
did the WFX fitness test today and thoroughly hated every moment. time was 13:26
later did some back work, 4 sets of 10.
ok going to quebec for 2 or more weeks.
12 days of fire fighting in quebec. Mostly uneventful (it started raining as soon as we got there). I may post some pictures later.
6km run in morning
squats - are sucking lost about 90lbs on my max
135 x 5
185 x 5
225 x 3
275 x fail
225 x 3
225 x 3
oh press
135 x 1
145 x 1
155 x fail
135 x 2
95 x 12
95 x 10
lat rows (fat grip)
60 x 10
60 x 10
60 x 8
60 x 15 (with straps)
Leg Raises (to head)
5,5
leg raise to waist
5
6 KM run this am.
all these runs are killing me i can barely walk (they are a job requirement though)
This is the new plan:
Heavy workout A
Squats 3/5/1
oh press 3/5/1
lat row 5 sets
dumbbell curls 5 sets
Heavy workout B
Deadlift/shrug 3/5/1
bench press 3/5/1
ghetto row 5 sets
tricep Pullovers 5 sets
Light workout (2-3 times a week)
Barbell squats, 2 sets
Overhead press, 2 sets
Pullups, 2-3 sets
leg raises, 2 sets
+1 random
friday,
these are the kinds of workouts they make me do at work.
circuit style
Push-Up:
20 reps
20 reps
15 reps
20 reps
Sit-Up:
20 reps
20 reps
30 reps
20 reps
Body Weight Squat:
20 reps
20 reps
15 reps
20 reps
Dumbbell Bicep Curl:
25 lb x 20 reps
25 lb x 20 reps
25 lb x 15 reps
25 lb x 20 reps
20 lb x 25 reps
1 min of battling ropes afterward
saturday
Barbell Deadlift:
135 lb x 3 reps
185 lb x 3 reps
225 lb x 3 reps
275 lb x 3 reps
295 lb x 3 reps
245 lb x 3 reps
Barbell Bench Press:
135 lb x 5 reps
155 lb x 3 reps
185 lb x 3 reps
195 lb x 3 reps
185 lb x 3 reps
135 lb x 10 reps
Pull-Up:
8 reps
10 reps
5 reps
Running:
0:48:38 || 8.6 km
morning
Barbell Squat:
45 lb x 5 reps
95 lb x 5 reps
135 lb x 5 reps
185 lb x 5 reps
225 lb x 4 reps
boo-urns. squatting on same day as running is a terrible idea. didn’t get min reps (was supposed to hit 245 x 5)
Standing Barbell Shoulder Press:
95 lb x 13 reps
135 lb x 2 reps
95 lb x 17 reps
Push-Up:
20 reps
20 reps
20 reps
yawn
Barbell Squat:
135 lb x 8 reps
135 lb x 10 reps
Standing Barbell Shoulder Press:
95 lb x 10 reps
95 lb x 12 reps
Barbell Bench Press:
145 lb x 10 reps
145 lb x 12 reps
145 lb x 15 reps
185 lb x 6 reps
205 lb x 2 reps
Push-Up:
30 reps
Pull-Up:
5 reps
5 reps
10 reps
10 reps
regular, trx
Barbell Squat:
135 lb x 8 reps
135 lb x 8 reps
Standing Barbell Shoulder Press:
115 lb x 8 reps
115 lb x 8 reps
Pull-Up:
6 reps
6 reps
10 reps
6 reps
regular, then trx
Hanging Straight Leg Raise:
3 reps to face
5 reps regular
Crunches
15 reps
10 km run
this sucked.
Edit: actually i feel good about it since its the first time i’ve run this far without stopping. but none of this running is really helping me get stronger. also my knee hurts like a son of a bitch and i want to swear alot (more).
Running sucks so much. 