…also the fat bastard no more log
So it’s 2010. And despite attempts to change, despite a plethora of information and knowledge, I’m still out of shape, still a fat bastard. Setting a goal of a certain weight or size never seems to work. So it’s different this time.
In May of this year, MAy 1 and 2 to be exact, I will be attending a fire fighter training called Smoke Divers. Two day course, basically advances SCBA and survival. It is said to be hellish physically and mentally. I’ve been a volunteer firefighter for 13 years now and have nothing to prove to anyone. But I feel I need to do this to prove something to myself.
Going to be doing mainly conditioning type training. Starting with Bathke’s new article from two weeks ago, 3X a week and other energy systems work on the other days. Lot of work with the sledgehammer, heavy carries, then working in sprints in March when the weather warms up. Diet wise, I’m using Romaniello’s suggestions from this week, higher protien, low carb.
I’ve got 13 weeks to get ready. So here we go.
5’11, 235 BF%- TOO FUCKING HIGH, I’m guesstimating 30% for a number to figure calories on. Waist - 38
Goals: be able to survive smoke divers, be down to 200 lbs by May 1. Reassess goals after that weekend.
First workout - 1-19-10
12 minute session
overhead press - 10 reps, 50 lbs total
Front squat - 8 reps 80 lbs total
bent over row - 10 reps 60 lbs total
rest 3 minutes
pushups - 10 reps
Planks - 30 seconds
sledgehammer swings - 15 axe chopping
Sucking air badly after this, sucks to be me.
second workout - 1-20-10
warmup and stretch
sledgehammer swings, all motions, changing each minute - go for a minute, rest one minute. 20 minutes total.
sledgehammer killing my forearms. forgot and left my wedding ring on, worked a good blood blister under that callous.
Going to do timed circuits for 12 minutes again tonight. Also adding in an old idea from Waterbury of 100 reps a day. Doing 100 body weight squats throughout the day, 10 every hour, 20 at lunch. Keep the blood flowing, some active recovery.