fireman4000's log

[fireman4000]

Training Log

Stats Age: 35
Height: 6’4”
Weight: 220lb at present
Occupation: Fireman/second job welder

Background
I have working out for 20 years, just not the right way. I was hired as a professional fireman 10 years ago and have been staying in decent shape. Married, no kids except the one I married. Quit tobacco in November and have seen a 30lb weight gain since. This is just a log to see if I can keep going injury free and making progress


This is what my workout is like now:
Run 1 hr for cardio for the job
Bench 5x5 starting at 135 lbs ending 225 lbs
Incline start at180 lbs end at 250 lbs on machine
Tri push downs all there is on the machine180lbs
Curl dumbbells starting 50lbs ending high as I can
Shoulder press starting at 50 lbs going as high as I can

Food
Starting to bulk
Bulking dirty for the most part, trying to fix that with better food choices but hard working 2 jobs.
I have bought protein powder and weight gainer. I am just starting to include them in the program. I eat when I can which seems to be all the time when I am bored. I am trying to start eating every 2 hours but that also is hard to do when I never know when I will be near food. I should say lastly that I am also a diabetic. I am working to get better at a heathly life style and keep bulking.

 

[FFQuads]

Training Log

Stats Age: 35
Height: 6’4”
Weight: 220lb at present
Occupation: Fireman/second job welder

Background
I have working out for 20 years, just not the right way. I was hired as a professional fireman 10 years ago and have been staying in decent shape. Married, no kids except the one I married. Quit tobacco in November and have seen a 30lb weight gain since. This is just a log to see if I can keep going injury free and making progress


This is what my workout is like now:
Run 1 hr for cardio for the job
Bench 5x5 starting at 135 lbs ending 225 lbs
Incline start at180 lbs end at 250 lbs on machine
Tri push downs all there is on the machine180lbs
Curl dumbbells starting 50lbs ending high as I can
Shoulder press starting at 50 lbs going as high as I can

Food
Starting to bulk
Bulking dirty for the most part, trying to fix that with better food choices but hard working 2 jobs.
I have bought protein powder and weight gainer. I am just starting to include them in the program. I eat when I can which seems to be all the time when I am bored. I am trying to start eating every 2 hours but that also is hard to do when I never know when I will be near food. I should say lastly that I am also a diabetic. I am working to get better at a heathly life style and keep bulking.

I am a Firefighter as well. What are your goals? Your workout and diet seems a little scattered. Let's get you on a solid plan. If your going to be bulking please look at doing the 5x5. You will be able to pull charged 5 inch. in no time! lol... Do you have a plan for the diet??

 

[fireman4000]

Thanks for the response ffquads, I am eating everything I can find right now, I would like to get a better diet going but I am fighting working 2 jobs and diabetes i am getting bigger yet putting on some fat....I think i said that I am about 9 to 11 %BF ....as ffar as the 5x5 that is what I have been doing for a while when the body and energy levels allow....any help would be greatly appreshed...what city do you work for?

 

[SgtSlaughter]

Have you looked into Bill Starr's Intermediate 5x5?

I think that'd suit your needs and goals for now, and much easier to adjust that "on the fly" than using 5x5 "straight weight" sets (EX. 185lbs for 5 sets of 5).

Regarding the diet: Make sure you get your protein in first, pile in some good carbs and good fats as well... then all the junk you care for if keeping a tight physique isn't a worry.

www.fitday.com (free) to track intake, macro's (Total cals, protein, carbs, fats, ect)

 

[fireman4000]

thanks for the advice slaughter, I will look in to the 5x5 I am still kinda feeling my way around everything since I am having to keep the diabetes in mind....I am working on getting the diet in some better routine.....if there is anyother suggestions I would love to hear them

 

[SgtSlaughter]

Not a problem,

Check out the training sticky thread at the top of the training forum.

HST is another.

Anything that fosters principals of progression will give your positive results.

 

[FFQuads]

I am a Firefighter as well. What are your goals? Your workout and diet seems a little scattered. Let's get you on a solid plan. If your going to be bulking please look at doing the 5x5. You will be able to pull charged 5 inch. in no time! lol... Do you have a plan for the diet??

I work for a small town a couple of hours north on Austin, but I'm starting with Austin in the next class.

 

[fireman4000]

that is great quads ...good luck...been doing this for ten years...got in to it on a suggestion.50/////50 as to how much i like it....pm me and we can swap werk shirts...thanks for the intrest..i am working /werking toward getting bigger. City doen't higher small peeps so i am trying to keep up

 

[fireman4000]

1/5/07
ran for 6 1/2 miles today have to stop working out till i see a doctor. Got big pain in my back can barely move my head....I think that I have pulled a muscle so will see a doc tomorrow....Getting healthy is going to kill me

 

[firefighter337]

Hey bro, I hope everything works out. running 6.5 miles one day is great.

I would recommend 30 minutes eliptical and 30 minutes on a bike. I have noticed a great increase of job performance by doing these forms of cardio. I occasionally throw in a good 15 minutes on the stair climber. Even walking on the treadmill on an incline, frontwards and backwards.

Good luck bro.