Spectre's Training Journal, Getting in shape for Firefighting - ABCbodybuilding

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  #1  
Old 04-19-2009, 06:50 AM
Spectre Spectre is offline
Spectre is getting stronger.
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Default Training for the Battlefield of the Fireground

So I've seriously been slacking on keeping a journal and I think it's seriously inhibiting my gains. I'm figuring tracking my progress here will definitely help a lot more than most other things. I'll be posting my exercises, sets and reps and any other information that I may find useful such as supplements, etc. Anyway, without further ado, onto the journal!

Training Split:

Monday - Chest/Light Triceps
Tuesday - Back/Light Biceps
Wednesday - Rest
Thursday - Shoulders/Traps/Light Chest
Friday - Biceps/Triceps
Saturday - Legs
Sunday - Rest

I tend to work abs in there whenever I can since I don't like to set specific days for those. Cardio's definitely going to be a part of this as well but I don't have specific days for that either. I haven't done it in a while but it needs to be done. I'm going to school for Firefighting and cardio's a HUGE part of that career.

I'll take any questions, comments, critique and anything that anyone has to say! Thanks for listening

Last edited by Spectre; 01-21-2010 at 09:06 AM.
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  #2  
Old 04-19-2009, 06:58 AM
Spectre Spectre is offline
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Bi's and Tri's today, here's how it went down:

Barbell Curls - 75/9, 75/6, 75/4, stripped last set down to 45lbs
Skullcrushers - 70/10, 70/8, 70/7
Parallel Bar Dips - 12, 8, 7 (BW only)
Incline DB Curls - 25/10, 25/8, 25/8
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Old 04-21-2009, 04:39 AM
Spectre Spectre is offline
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Incline Benchpress - 155/7, 155/4, 155/10 (I was spotted on the last set and forced a few reps)
Smith Benchpress - 155/6, 155/5, 155/5
Smith Incline Benchpress - 135/7, 135/5, 135/5
Incline DB Flies - 35/8, 35/5, 35/8

I flushed with 3 sets at the incline machine press with light weight, and finished up with 3 sets of obliques and weighted decline sit-ups.

It's probably evident that I'm concentrating on my upper chest because that's what's lacking the most. I'm trying to utilize the priority principle as stated in Arnold's Body Building Encyclopedia by starting with incline press. My training partner can't be here on Mondays anymore either so going heavy is kinda hard to do. Overall I guess it was an okay day.
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Old 05-06-2009, 09:32 AM
Spectre Spectre is offline
Spectre is getting stronger.
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I got sick last week and ended up waiting until I felt 100% again, and I started up again this past Monday.

Monday - 04 May 2009
Benchpress - 155/10, 165/6, 165/7, 185/5 (All 5 assisted), strip to 135/2
Incline Barbell - 135/7, 135/4, 135/5
Decline Barbell - 135/8, 135/5, 135/4
Cable Cross - 3 sets of flushing

Cardio - Went back later in the day for a 25 minute session of running at moderate pace on a treadmill.

Tuesday 05 May 2009
Pullups - 4, 2, 2 (BW)
Deadlifts - 185/8, 185/8, 185/8
Lat Pulldown - 100/10, 110/9, 120/8
Seated Cable Rows - 100/10, 120/8, 120/8

Comments: I kept it to a light back day because I'm trying to be careful not to strain my back. I feel I might be off on my Deadlift form and I'm going somewhat light to make sure I get it right. My spotter wasn't there to tell me how I was doing either.
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Old 05-12-2009, 06:20 AM
Spectre Spectre is offline
Spectre is getting stronger.
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I was reading the latest in Muscular Development and found out that Branch Warren had a very week and undeveloped chest. He apparently decided enough was enough and hit it twice a week, once barbell and once dumbbell. He kept it basic with Incline, Flat, and Decline for the three exercises he's use during his chest workouts. I'm going to try this and see what I can accomplish with it.

Wednesday 06 May 2009
Rest

Thursday 07 May 2009
Incline DB Benchpress - 60/10, 65/9, 70/8
DB Benchpress - 60/10, 60/9, 60/9
Decline DB Benchpress - 50/8, 50/8, 50/8
Cable Cross - 3 sets of flushing, low angle

Friday 08 May 2009
Barbell Curls - 65/10, 75/7, 75/7
Skullcrushers - 70/10, 70/9, 70/8
Cable Curls - 100/10, 100/8, 100/8
Rope Pulldowns - 75/10, 75/8, 75/8

Saturday 09 May 2009
Angles Leg Press - 270/10, 270/10, 270/8
Seated Leg Extension - 90/10, 105/10, 105/10
Seated Calf Raises - 90/10, 90/10, 90/10
DB Shoulder Press - 40/10, 45/10, 45/8
Lateral Raises - 15/10, 15/10, 15/10
Barbell Shrugs - 135/15, 135/15, 135/15

Sunday 10 May 2009
Rest

Monday 11 May 2009
Rest
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  #6  
Old 01-18-2010, 07:13 AM
Spectre Spectre is offline
Spectre is getting stronger.
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My lack of determination to keep this journal sickens me. This is it, I'm sticking with it.

Sunday 17 January 2010
Pullups - 3 sets to failure, failed at 2 each time
Deadlifts - 225/10, 225/10, 225/10
Cable Rows - 120/10, 120/10, 120/10
21's - 3 sets at 45 lbs
Cable Curls - 80/10, 80/10, 80/10
Ab Crunch - 70/10, 80/10, 80/10

Cardio - 15 minutes of HIIT on the elliptical. 1:4 sprint to medium pace ratio.

At the moment my split is the same as the 24 Workout Mass Blitz, although I'm using different exercises. Just the days the muscle groups correspond to are the same.
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Old 01-18-2010, 09:47 PM
Spectre Spectre is offline
Spectre is getting stronger.
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Monday 18 January 2010
Squats - 135/10, 135/10, 135/10
Hack Squats - 140/10, 140/10, 140/10
Leg Curls - 90/10, 100/10, 105/10
Standing Calf Raises - 135/10, 205/10, 205/10
Seated Calf Raises - 135/10, 135/10, 135/10

Cardio - 15 minutes of HIIT on the elliptical. 1:4 sprint to medium pace ratio.
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  #8  
Old 01-20-2010, 04:39 AM
Spectre Spectre is offline
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Tuesday 19 January 2010
Rest
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  #9  
Old 01-21-2010, 09:12 AM
Spectre Spectre is offline
Spectre is getting stronger.
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Wednesday 20 January 2010 - Chest, Shoulders, Triceps
Wide-Grip Incline Barbell - 115/10, 135/10, 135/8, 115/8
Incline Dumbbell - 60/8, 60/6, 60/4
SS Incline Dumbbell Flies - 20/8, 20/8, 20/8
Dumbbell Shoulder Press - 40/6, 40/5, 40/4, 30/8
Barbell Front Raises - 40/10, 40/10, 40/8
Tricep Pressdowns - 60/13, 60/12, 60/8 --> 30/6
Cable Cross - 5 sets, experimented with hitting it at different angles, my workout partner was trying to help me out.

It seems that every time I workout my chest I just get extremely discouraged that I can never feel anything in my upper and upper/inner chest that well. I'm gonna keep plugging away until I figure out what I'm doing wrong.
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Old 01-24-2010, 03:38 AM
Spectre Spectre is offline
Spectre is getting stronger.
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Thursday 21 January 2010
Rest

Friday 22 January 2010
Deadlifts - 225/10, 275/7, 275/6, 275/5
Barbell Shrugs - 185/10, 155/10, 155/10
SS Plate Shrugs - 45/10, 45/10, 45/10
Seated Cable Rows - 130/10, 140/8, 140/8
Reverse Curls - 65/10, 65/10, 65/10
Hammer Curls - 30/10, 30/10, 30/10
Decline Ab Crunches - 25/20, 25/20

Cardio - HIIT on the elliptical at 1:4 ratio. 15 minutes with 2 minute cool down.

Heading to the gym in a few minutes to hit legs, I'll have an AAR when I'm back. Bring the pain.
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