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Old 10-07-2013, 06:13 PM   #1
Adamite1114
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Default Adamite: Firefighter Preparation

It's Time To Get Serious!
Starting a new log because next semester is just around the corner and that means EMT school is also just around the corner so it's time to get in shape.

Workout
Monday - Squat
Tuesday - Bench
Thursday - Deadlift
Friday - Military

Lifts
Starting Weights
Squat 250
Bench 185
Deadlift 225
Military 125

*Cardio will be performed after every workout. Stair master, sixty steps per minute, twenty minutes total, adding ten pounds when possible.

Diet
I'm still only nineteen so I won't be overloading my stomach. I'll eat when I'm hungry and stop when I'm full. Though I do have some Rules: Carbs in the morning before workout, at least four eggs a day in one form or another and my own weight gainer shake everyday. One gallon of water a day. Supplements include: Whey protein, Micronized Creatine, BCAA capsules, and a men's multivitamin.
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Old 10-07-2013, 10:53 PM   #2
jdmalm123
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have you looked up the various versions of the CPAT test?

that and a typical police obstacle course would be good supplements to gym training
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Old 10-07-2013, 11:51 PM   #3
Adamite1114
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Fav Supp: Phosflex
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I haven't looked at CPAT but I have checked out my local community college fire academy requirements so I kind of based it off that. I'll have to check out a local obstacle course too
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Old 10-08-2013, 09:01 AM   #4
jdmalm123
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Quote:
Originally Posted by Adamite1114 View Post
I haven't looked at CPAT but I have checked out my local community college fire academy requirements so I kind of based it off that. I'll have to check out a local obstacle course too
cool.

for example:

compare a supported bench press in comfortable clothes at your chosen pace

vs.

single-shoulder-carrying 80 lbs of hose up stairs wearing a firefighter suit for time
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Old 10-08-2013, 09:36 AM   #5
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along for the ride, lets do this!
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Old 10-08-2013, 11:39 AM   #6
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Quote:
Originally Posted by Adamite1114 View Post
It's Time To Get Serious!.
Game on! Smash it.
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Old 10-08-2013, 11:59 AM   #7
Adamite1114
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Join Date: May 2013
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Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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Thanks for the support guys!
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Old 10-08-2013, 02:20 PM   #8
Adamite1114
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Join Date: May 2013
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Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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Default

Month 1 : Week 1 : Day 2

Lifting
Bench
185 - 6x3 (going up five pounds next week)
Incline Bench Press
125 - 8 reps
Hammer Strength Press
80 lbs each side - 10 reps

Cardio
Stair Master
20 minutes
60 steps per minute
No added weight

Song of the day:
always get me pumped, especially the break down
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Old 10-08-2013, 07:36 PM   #9
BendtheBar
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Fav Supp: Butter
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Crush that 190.
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Old 10-08-2013, 09:43 PM   #10
Adamite1114
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Max Brawn
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Join Date: May 2013
Location: San Diego
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Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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Quote:
Originally Posted by BendtheBar View Post
Crush that 190.
I will!

Hey Steve, Is going up every week too much? Cause that's what happened last time I did a strength workout
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