Rough Day

Went Friday to meet my broski for a good lift Friday. To my dismay it appeared Broski would not be joining me since the little klutz slammed his ring finger two nights prior at work and had no strength to grip anything in that hand. I think he was just intimidated. Never the less, I drove all the way up there I might as well hit the gymnasium by myself. Solid workout, wanted to up my bench this week but didn't feel confident without a spotter (I was the only soul in the gymnasium, it was ballin')

Went to night work that night, detailed to the Ambulance this whole trick since my Paramedic is off on vacation. Good week of reviewing skills and keeping them fresh, pretty excited to be back to the engine next trick, a whole trick on the Ambulance is not good for one's soul, or sleep habits to get big and strong. Surprisingly slow last night for a Friday night in Baltimore, hopefully we can skate with two nights of ease, the guys on the medics day in and out deserve that simple pleasure every once and a while.

Came back up north after getting off night work this morning to meet Broski and Jacob for a legs workout this morning (Saturday). As suspected, both bitched up a storm when I told them it was a legs day. Not my fault they can't stay committed to the routine and they miss upper body days. Either way the discussion went like this, "hey lets start off with squats", "no, we missed upper body, thats what we want to do", "don't care, can't get impressively strong without Squats, lets get to it", "screw you we're doing upper body", "fine, do what you want, I'm hitting the squat rack". They followed. Weak on them for giving in so easy. Had a solid legs and back workout, missed a couple reps deadlifting, just felt exhausted, I guess my body didn't get enough rest due to night work. Oh well, one more night before I can dedicate to four days of good sleep. Broski ended up doing some benching anyway partway through the lift, said he was meeting his girlfriend to kayak after the gym, needed to look extra jacked for her. It ended up being depressing, he ended up hitting well below his normal lifts. Pushed Jacob past his normal and made him push himself past his comfort zone. Worked well, then he threw up in the parking lot after we left, eh, work in progress...

Friday: (08/03/2012)
Bench: 205x1x5, 190x2x5, 170x3x5
Incline/Decline Bench
Preacher Curls: 95x3x8
Tricep Dips: BWx3x10
Other bicep and triceps
Dumbbell Shrugs: 100x3x10
Presses: 145x3x5

Saturday:
Squats: (me) 185,225,275 x1x5
(broski) 185, 165, 135 x1x5 [he needs to commit to keeping to regular progression]
(jacob) 135x3x5
Deadlift: (me) 225x1x5, 275x1x3, 300x1x2 [Lost all momentum]
(Broski and Jacob) 135, 155, 175 x 1x5
Leg presses, calf raises/presses
Clean and Jerks: (me) 145x3x5
(Broski and Alex) 95x3x5
Pendlay Rows: (me) 155x3x10
(Broski and Jacob) 135x3x8
Pullups: (me) BWx15
(Broski) BWx23 [WINNER WINNER CHICKEN DINNER]
(Jacob) BWx12  
Lat pull downs

Jacob VOMIT NOW!

Pick it up...

My four days off flew by, I really don't know where all the time goes. Spent some quality time with my family, I haven't seen them in a while. Spent an equal amount of time napping and watching the Olympics, why NBC never covers weightlifting like they do swimming I will never understand.

Tuesday morning went to my broski's local gymnasium to occupy some squat racks. Broski has never ever ever wanted or had a desire to do legs workout. The boy wants to be strong and a lady killer, how can you do that with small thighs? Answer: You can't. He finally expressed a desire that morning to join the his local gymnasium and start working legs. I've never been so proud.

Squats: (me) 185x5, 225x5, 275x8
(broski) 135x5, 165x5, 145x5 [Got tired]
Deadlift: (me) 225x5, 275x5, 300x3 [getting there!]
(broski) 165x2x5, 145x5 [FIRST TIME EVER]
calf raises, leg press/exten.
Clean/Presses: (me) 145x3x5
(broski) 95x3x5
Pendlay Rows: (me) 155x3x10
T BAR Rows: (broski) 90x3x8
Lat pulldowns/seated rows
Pullups: (myself and broski) BWx3x5
"Lawnmowers": (me) 100x2x8
(broski) 60x2x8

Other stuff has been going on with work and such. Lifting tomorrow with broski, another update coming tomorrow most likely. I'll finish this later, I'm tired.

"Mr. Moneybags"

Worked nightwork Sunday night then went straight into a callback the next day. 24 hours straight at the Woodlawn Fire Station on 3 Engine. Busiest fire engine in the county, probably one of my favorite places to work. Its just a happening house with good people, good tradition and aggressive firemen. Kept pretty busy not as busy as previous shifts there but enough to keep me up and down. I was still exhausted from last nights back to back fire antics on 19 Engine but it was worth every second. The boys and girls from 3-A shift were awesome to me on my callback, I really enjoyed my time with them, they having an opening for a fireman spot, I'm thinking of putting a transfer in for that spot.

The "Windsor Mill War Wagon". This wagon has 15 unit citations lining the side windows. These guys do solid work.

Did a conditioning/leg work out with Jacob when I got off Monday evening. I broke out my weight sled, did some runs, sprints, pulling, squats, it was great. Jacob was not happy, he continuously kept laying spread eagle and saying something about not being able to go on. I played the Rocky theme, "gonna fly now" to pump him up. It worked of course. Went out afterwards for some nourishment and some beer. I had a buffalo burger and an oatmeal stout while watching the Olympics, Go Team 'Murica!

Had to change up my lift cycle this week so Broski can join for upper body swell sessions. Went to the Gymnasium this morning, I usually never go on weekends, it bothers me for some reason, oh well I will have a well deserved rest day tomorrow. Jacob came too, he said he needs to get dedicated to constant regular swell sessions. Pushed everyone as hard as they could go, broski set a new benching rep PR. His ego allows him to go further than he thinks he can cause he wants to try to top me.

07/28/2012:
2 mile run
Hill sprints
105 lbs sled drags forwards/backs x 2 x 90 feet (on grass aka ass kicker)
Light Squats
105 lbs Sled pulls up hill, gotta get that arms and back in extra

07/29/2012:
Bench: (me and broski) 205,185,165x1x5 (Broski PR on 205x5 reps)
(jacob) 100,95,90x1x5
Incline/Decline Bench
Preacher Curls: (me) 105x3x12
(broski) 75x2x8, 95x1x8
(jacob) 35x3x10
Various other biceps/triceps
Dumbbell Shrugs: (me) 100x3x10
(broski) 60x2x10
(jacob) 40x3x10
Presses: (me) 135x3x5
(broski) 95x3x5
(jacob) 65x3x5
 

Setting PRs then making the stretch...

07/26/2012
Went to the gymnasium with my broski. Finally convinced him to start working on some legs rather than just ignoring them, he's been hard headed but finally came around. Always enjoy going to the gym with him, he worked on some upper body as well as benching and pressing. He's a tiny 140 lbs but can rep benching 205, time to grab this power and make him a monster. In other news, its not really impressive but I set a PR and deadlifted 300 and squated 295, I was STOKED, now to really get on it and up them weights!

Storms came ripping through once I got to night work, keep us steady busy all night. As predicted I killed my legs and could barely walk, and the gods decided we should have two fires as well as a bunch of alarm bell calls. Finally got to bed at 04:00 and headed home when relief came in at 06:00, gonna be a looooong day. Game plan is: Nap, gym, then nap again before heading back to nightwork

2nd Fire of the nightwork, 18 Box if anyone even cares... 

Deadlift: 225x3x5, 275x3x5,  300x2x1 (PR!)
Squats: 295 (PR!)
I gotta up both, they aren't impressive for a 70sBIG male but I'm getting there slowly.
Presses: 135x3x5, 115x3x5

Broski:
Squats: 135x3x5, 145x3x5, 135x3x5
Presses: 95x5x2
Bench: (Rough Day) 205x1x1, 185x3x2, 165x5x2

"Medic 3, Medic 3, can you clear...?"

Wanted to hit the gymnasium today, working a 24 hour shift between my day shift for the county fire department and night shift for part time gig, stupid stupid boy. Could've tried to get it done on daywork but I was detailed out of my engine house to the ambulance, and it was Medic 3 at that. Being detailed to an ambulance during a shift allows me to have ZERO time to do anything like piss or eat, so no time to think about getting my swell on. Oh well, legs day tomorrow. Gonna occupy that squat rack before heading into nightwork. Back on the engine both nights, good to be back after day works on the bandaid box. Gonna be sure to punish my legs tomorrow so i won't be able to walk up and down stairs, that'll pretty much guarantee we'll have a fire or something

Spent my day work detailed out of 19 Engine to the quarters of 3 Engine and Medic. Happening house, love getting detailed there whether its the war wagon on box. Going back there Saturday morning on my first day off for some callback overtime on 3 Engine and couldn't be more STOKED!

Gonna text Jacob and guilt him into a small workout/conditioning while I'm on night work tomorrow after he gets off work. That way his body and mind can start getting into having a routine that he wants to continue.We're supposed to be doing another workout Saturday evening, I'm hoping to do two or three days a week coaching him on top of my lifting/conditioning/work routine. Gonna need to start mad time management skills commencing...

First

Started this blog as a way to keep a record of how I am progressing lifting. Started lifting about a year and a half ago, sorta messed around with it, but then found the mecca that is 70's BIG.com and have now set goals and stopped just screwing off. Either way, I'm gonna post my progressions and PRs as well as use this as a way to rant of random thoughts and keep a record of things about work (Baltimore County Fireman) that way I have some fun memories.

Also gonna talk about my buddy Jacob, we set a goal to try to get him eating clean, lifting, strength and ready for possibilty of doing something monster with me like the Baltimore Go Ruck Challenge this November. This is his first time picking up heavy weights and generally working out in years so I'm proud to have him back in the gymnasium.

Monday: (07/23/2012)
Took Jacob out to start some conditioning and upper body lifting to try to see where he's at so we can concentrate his training. I absolutely hate running, I used to be into it a lot back when I was 80 pounds heavier and a big fat ass. I liked it then cause I wanted to loose weight. Now here I am getting 70s BIG and strong, I prefer short runs at best, sprinting and rucking to get my conditioning in. My lifting wasn't where it should be, could've gone heavier but the conditioning before the lift was a mistake and kicked my ass, I'll make it up on intensity Friday.

Here's the highlights of the main lifts:
2 mile run
Hill sprints
Bench: (me) 205x3x1, 185x5x3, 165x8x3
(Jacob) 110x5x3, 95x5x1
Clean/Press: (Me) 135x5x3
(Jacob) 65x5x2