This training log is going to serve as my blog as well since the blog function here just can’t seem to operate.
Yesterday’s workout consisted of the Polquin “Lactic Acid for Fat Loss” workout. Wanted to try something new??
It was an eye opener, I don’t have huge numbers anyway but it definately brought me way down to earth. Today is the last day of four day before it’s back to the firehouse tomorrow.
Alright got in my cardio today 20 min on the precor various inclines and intensity burned around 270 cal HR avg 140, then onto the stepmill for 10 min on the interval setting 45/90 hr avg 153. For the total 30 min HR avg 145 max 166.
Then onto some strecthing to finish off due to limited time.
Starting weight for this log is 227 approx 19.7% BF.
Alright back to the firehouse for another 48! Got in some crossfit today 50-30-20 reps of push ups, sit ups and dumbell swings HR avg 131. Followed by 10 min on treadmill at 3.6 mph 5% grade HR avg 140. All total HR avg 135 max 166
Alright 2nd day almost over, no transports only three calls for my unit. That’s gonna change come next week when I get to move from our slowest house in the district to our busiest.
Now for my workout 30 min on the treadmill part of the time walking 6% grade at 3.6 or 3.9 mph. spent 10 min running at 5.5 then 6. Total cal 450 HR avg 138 max 164. Followed up by some stretching.
Took yesterday off boy did I need a day of recovery!
Today was legs and lower back, and man was it a killer. This workout really sneaks up on you that 3rd set.
Squats x6
lunges x12
leg extension x25
for three sets, resting for 2 minutes each time.
leg curls x6
romanian DL x12
Back Extension x25
for 3, resting for 2 min each time.
The back extensions were brutal, it’s been awhile for leg extensions as well. Reminded me of how much I hate doing them.
Treadmill for 10min 150 cal HR avg 149 max 161. Did a Spike Shooter before the workout.
Stay strong, I’ll need you when my house catches fire!
I LOVE Spike!
[quote]pushmepullme wrote:
Stay strong, I’ll need you when my house catches fire!
I LOVE Spike![/quote]
Hell yeah you’ll need me, I’m now at our busiest house so I’ll be first toned on all of the structures in your area as well!
Ok, today was strictly cardio. Gotta keep that up so I can perform under pressure.
20 min Precor for 270 cal
10 min interval running for around 150 cal (maybe more it wasn’t done on a treadmill).
Hear rate Avg 143 max 166 stayed above at least 130 bpm for 21 min.
Alright today was a little rushed but managed to get the workout in. Shoulder and Arms on the Lactic Acid workout
Seated DB Press x6
Seated DB lateral raises x12
Lateral Machine Raises x25
Rest for 2 min done for 3 sets
Dips (machine) x6
Decline BB Ext x12
Cable Pressdown x25
Rest 2 min done for 2 sets
Incline DB curls x6
Standing BB curls x12
Standing pulley curls x25
Rest 2 min done for 2 sets
Treadmill 10 min 3 mph / 6% 130 cal HR avg 140
Back to the firehouse in the AM!
Alas got moved this morning to another house. Spent the day doing truck check and then station inventory before the game. Needlesss to say no workout and waaaaaayyyyy to much bad food!!
Back on track tomorrow.
Well spent the past two days at the firehouse and today recovering. Didn’t get in a workout per se but I guess doing a good 20 min of active CPR is a pretty good workout in and of itself.
Will get back in the gym in the morning.
Today was a crossfit due to the lack of time. Did 21-15-9 with a run of two laps at the start of each one (I think this was around 200 meters) Did the following
Run 200m
Push Press
Goblet Squats
Push ups
Sit ups
Not sure on calorie burn but HR avg 154 max 167 with a spike about 30 min prior.
Ok we got back to it today, yesterday was blown off due to being at the hospital ALL day!
Today was chest and back of the lactic acid workout.
Once again it was a killer, did some treadmill time at the end. 15 min total, 12 min of work at 3.5 mph/6% and 5.5/1% total of 205 cal. HR avg 147 max 167.
Alright back to it after some messed couple of days. Picked up with the leg and lower back day of the lactic acid workout.
Finished with some treadmill time same as before 15 min Avg Hr 150 Max 169 total cal of 223. Did 2 extra min of recovery.
Had a Spike before hand it doesn’t appear to have affected my heart rate too much…
Today was shoulders and arms for the lactic acid workout. Also put on 35 minutes of cardio at the end, burned around 450 cal total and kept the HR around 150 Avg.
Workouts were really sporatic the past 10 days, trying to take care of the Mrs and get her healthy has been a challenge to say the least.
Back to the firehouse tomorrow, still have no idea what station so it should be interesting.
Back at the firehouse today, so that means crossfit style. Today was 5 rounds of;
50+ jump rope singles
20 push ups
15 sit ups
10 wall balls
finish with pull ups to failure (so not very many lol)
Now for some dinner and the latest Batman movie.
Okay today’s firehouse workout was 2 hours of playing pickup bball at the rec center. Man are my legs sore and not in the good way either.
Alright did chest & back today of the lactic acid workout. Short on time though so no cardio was done.
I’m gonna have to start taking extra towels into the weight room with me if people keep stealing the DAM* equipment I’m using!!!
Ok I forgot to post yesterdays training…
What was done was some yoga in the morning (I’m trying to work on some flexibility here). Followed by some cardio last night, 20 min interval on the Precor for 278 cal [HR AVG 143] and 10 min on the stepmill for another 167 [HR AVG 156]. For all the HR AVG was 146 and the max was 167
Alright keeping on track here, took my weight today holding at 226 body fat around 18% near as I can tell.
Today was the leg blaster for the lactic acid workout. Need to find a different hamstring excersise to finish with the back extensions are killing me!
Finished with 15 min on the treadmill at 3.5 mph at both 6% and 9% incline HR avg 128