moto9101’s BodyBlog

So i took the Firefighters Physical Aglility test and…..2:53 best time overall so far no one else under 3 mins. Guess all the hard work of running the stairs with the weight vest and 60lb bag paid off! Will give me probally a 96% on the physical part of the test which will bring me 3.5 points away from the leader out of the written and physical so far. Up next is the interview!

Did my normal Arm routine this afternoon for about an hour. Also jump roped for a steady 15 mins until i got intrupted by a fire call…went back around 7PM ran 3 miles and jump roped again and lifted some legs, started doing an ab workout and got intrupted by another fire call lol. Bought a Polar FT40 Heart Rate monitor over the weekend and its been working good. Keeps track of heart rate along w/ Calories burned, % of Fat Cal. burned, and overall training session. Overall good workout!

Alright so it`s coming down to 12 days until my physical Aglility test. Last time i pulled a 2:57 and only 2 people out of 225 ppl got under 3 mins so i was happy w/ that. As of right now i`m a total of 6 points behind the leader for the written which is 40% of your grade and i got a 85.6 on it,  but it doesn’t matter because any person who got a good written score needs to get one of the top 125 times to advance to an interview. Out of a total of 40 points for the written i got 34.25 because .4×85.6 will give you what you got. Physical is worth 25% so basically 25 points. Last time i got a 95 on it, i`m going for 98 or better. Did my BiCeps,TriCeps, Forearm workout then ran a mile, biked a half a mile then ran stairs w/ 40lb weight vest and 60lb bag over my shoulder. Hopefully i do better this time on the physical which i should considering i didn’t train as hard as i am now last time. 

My routine is off because i was sick this week so i did my chest workout today did the 5×5 routine. 

Bench: 225 5×5
Incline: 185 5×5
Cable Flys: 40 5×5
Dumbbell Press: 75 5×5
Incline Flys: 40 5×5
Pushups: 5×5
JumpRope: 2:30 mins non-stop 2x`s Total 5 mins

Woke up around 8 had a small bowl of cereal and took my Animal Paks. Then went to breakfast w/ brother and had more food lol. Then went to the gym for about an 1 1/2 hrs, worked on arms because i havn’t been doing them as often because trying to get my legs in tip top shape for this physical.  Did my normal routine which includes my BiCeps, TriCeps, Forearms, then i just did some squats for the hell of it. Starting w/ 135lb warmup then 225-8 times 315-8 times and 315-8 times, 225-6 times.

Yea so i woke up yesterday throwing up around 4AM didn’t stop till noonish. I am really dehydrated but trying to get my fluids up. Gonna hit the gym around 11ish today we`ll see how that goes i`m sooo sore from throwing up.

Sorry computer was down for like a day. So i went to the gym today took a friend had 12 days of fitness didn’t really get much done she kept asking questions, lol other day was squating 350lbs and pulled a muscle in my back but i been using the heating pad and relaxing. Started to jump rope also talked w/ a freind who is a training and she said that its a good idea to throw in some jump roping for 3-5 mins. Hard at first but i got the hang of it. Can’t wait to get back on track tommorow!

Went to the gym around 10:30 was closing early today. Did Back/Shoulders normal routine. Then went over to the stairs and worked on the stairs. My brother went with me and i did over 1000 stairs today. I feel like 10x`s better shape already then i was last time!. Have a good christmas all.

So i was very bored and decided to go back to the gym. I just ran 1.5 miles with various inclines and then rowed 1000 meters. I`m addicted.

Did my normal Arm workout which includes Biceps/Triceps/Forearms. I just started doing the 5×5 workout inside of 3 sets of 8. I just do normal dumbbell curls, straight bar curls, reverse curls, cable curls for biceps, kick backs, close grip bench press, cable pulldowns for triceps, forearms i don’t know the name of any of the exercises.  Then i went to Legs, Legs consist of Leg Press, Squats, Around the world w/ Kettle Ball, and a couple of other arm resistance machines. Then on the tredmil for a mile.