My "since doing a log for my wife, I might as well do one for myself" log

Today's deadlift/shoulders day.

Exercise 1
Deadlifts superset with DB shrugs (4 sets)

1. Deads: 135x18/DB shrugs: 90sx18
2. Deads: 225x12/DB shrugs: 100sx18
3. Deads: 315x5/DB shrugs: 110sx18
4. Deads: 315x5/DB shrugs: 120sx18

Exercise 2
Seated DB shoulder press (10 sets. I decided to work up and then down the rack instead of doing these and then doing military presses later)

1. 65sx15
2. 75sx13
3. 85sx7
4. 80sx10
5. 75sx8
6. 70sx9
7. 65sx10
8. 60sx11
9. 55sx12
10. 50sx14

Exercise 3
standing DB lateral raises superset with bent over DB lateral raises

1. standing laterals: 20sx10/bent over laterals: 20sx10
2. standing laterals: 25sx10/bent over laterals: 25sx10
3. standing laterals: 30sx10/bent over laterals: 30sx10
4. standing laterals: 35sx8/bent over laterals: 35sx8

Exercise 5
Barbell upright rows (4 sets)
1. 95x12
2. 105x12
3. 115x10
4. 125x8

Still didn't want to go to heavy as I still have a little tightness in the neck. I've still been doing sprint work in the mornings as well. Tomorrow's a fire dept. day and it's one of the 20 set days.
 
crader said:
Looks like a great workout. Do you get alot of time to train at the fire dept?
Click to expand...


That really depends on call volume. Most shifts I can squeeze in about an hour. We don't really have much as far as equipment so I generally don't count a fire department workout in my body part split. When I do get a workout at the station I'll just do some pull-ups/push-ups and abs. I'll also try to get in some sprints there to.

For example yesterday in the morning did 60yds x 12 sprints and in the afternoon did 20 sets of 10 pull-ups, 20 push-ups, 30 crunches and 20 leg raises.


Today's sprints were an easy 12x50yds with a quarter mile warm-up jog.

This evening is legs day.
 
Yesterday's leg day.

Exercise 1
Squats superset with one-leg leg press (6 sets)

1. squats: 135x12/one-leg leg press: 90 each leg x 12
2. squats: 225x10/one-leg leg press: 90 each x 12
3. squats: 315x10/one-leg leg press: 90 each x 16
4. squats: 405x3/one-leg leg press: 90 each x 16
5. squats: 375x8/one-leg leg press: 90 each x 15
6. squats: 315x10/one-leg leg press: 90 each x 16

Exercise 2
Seated single leg leg extensions superset with seated leg curls (4 sets)

1. leg curls: 120x16/leg extensions: 80 each leg x 12
2. leg curls: 140x14/leg extensions: 90 each leg x 16
3. leg curls: 160x14/leg extensions: 100 each leg x 16
4. leg curls: 180x14/leg extensions: 120 each leg x 16

Exercise 3
Machine leg press superset with seated calf raises (4 sets)

1. leg press: 400x20/calf raises: 400x30
2. leg press: 400x20/calf raises: 400x30
3. leg press: 400x20/calf raises: 400x30
4. leg press: 400x20/calf raises: 400x30

Exercise 4
Lying leg curls superset with standing calf raises (4 sets)

1. leg curls: 105x16/calf raises: 200x16
2. leg curls: 120x14/calf raises: 200x20
3. leg curls: 135x10/calf raises: 200x20
4. leg curls: 150x7/calf raises: 200x20
 
today's chest and biceps day

Exercise 1
Flat bench DB bench press superset with standing DB curls (4 sets)

1. DB bench: 100sx12/DB curls: 35sx12
2. DB bench: 110sx11/DB curls: 45sx10
3. DB bench: 120sx9/DB curls: 50sx8
4. DB bench: 130sx5/DB curls: 55sx8

Exercise 2
bench press superset with seated incline DB curls (4 sets)

1. bench: 275x7/seated incline curls: 50sx8
2. bench: 315x2,275x4/seated incline curls: 55sx8
3. bench: 275x7/seated incline curls: 60sx6
4. bench: 225x10/seated incline curls: 65sx10


Exercise 3
incline DB bench press superset with standing cable preacher curls (4 sets)
1. incline DB bench: 110sx7/standing preachers: 150x8
2. incline DB bench: 110sx7/standing preachers: 150x8
3. incline DB bench: 100sx7/standing preachers: 150x8
4. incline DB bench: 100sx8/standing preachers: 150x8

Exercise 4
incline bench press superset with hammer curls (4 sets)

1. incline bench: 225x8/hammers: 50sx12
2. incline bench: 185x9/hammers: 55sx12
3. incline bench: 185x8/hammers: 60sx12
4. incline bench: 185x8/hammers: 65sx12

Also did some sprint work this a.m.:
1/4 mile jog x 3
40ydx12 sprints

Tomorrow's a fire dept. day and I"m going to take it completely off.
 
We've still been lifting together and doing sprints, I've just fallen behind on the log because we've been busy with ATJ Nutrition also. We launched the new formula and packaging and reached an agreement with a very large national distributor.
 
We've been working out still I just haven't had a chance to post any updates. Today was a back and triceps day and I was a little lighter than usual, but with higher reps. Tomorrow is a fire dept. day and I plan on doing some sprints and the 20 set workout I do there.
 
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