28 workouts in for the year.

Adjusting to the smaller gym and not having somethings I had at the other gym.

 

I am just glad there was another gym close by, when the gym I was at closed.

I've been going to the gym 3-4 times a week most of the year. Not doing anything crazy. Always some cardio and rotate between upper and lower body workouts.

 

Since I'm pursuing a career with LFD, I'm shifting my training towards preparing to take the CPAT in a few months. I've ordered a weight vest (70 pounds) to wear while working out. Been doing a lot stairs and a little more lifting than normal.

 

Just need to figure out how to get rid of this gut.

I've been going to the gym 3-4 times a week most of the year. Not doing anything crazy. Always some cardio and rotate between upper and lower body workouts.

 

Since I'm pursuing a career with LFD, I'm shifting my training towards preparing to take the CPAT in a few months. I've ordered a weight vest (70 pounds) to wear while working out. Been doing a lot stairs and a little more lifting than normal.

 

Just need to figure out how to get rid of this gut.

Losing a gut, for guys at least, often comes down to your diet.

By my standards I am not getting after it like I should. I have signed up for IM Wisconsin but just have not shifted my mind into that next gear. Maybe once I get outside biking that will change. I have planned a 3 hour session on Saturday so maybe that will jump start things (40 min swim, 1 hr spin, 1 hr run).

Losing a gut, for guys at least, often comes down to your diet.

 

Any advice on how I should tune my diet to help get that result?

Any advice on how I should tune my diet to help get that result?

 

Depends on what your week looks like. Eliminate sugar (not fruits). No orange juice, soft drinks...start there. It is amazing what happens when you eliminate sugar. Then eliminate refined grains that get digested quickly into glucose, just like sugar does. Same result inside of the body. Try that, and eventually get rid of gluten. It is a process and takes awhile to understand. This site has a ton of studies and articles. http://www.marksdailyapple.com

Back is slowly progressing but still not 100%. Able to shoulder work and bench with weight. Lot's of pushups and pullups.

 

Today did weighted pull ups:

Set of 5 w/ 10lb weight

Set of 3 w/ 25lb weight

Set of 3 w/ 35lb weight

Set of 2 w/ 45lb weight

 

Followed it up with a 10 EMOM of 5 strict body weight pull ups.

Workout number 29 was yesterday.

 

Using new machines have made me very sore this morning.

 

And for some reason the free weights feel heavier at the new gym.

I've been going to the gym 3-4 times a week most of the year. Not doing anything crazy. Always some cardio and rotate between upper and lower body workouts.

 

Since I'm pursuing a career with LFD, I'm shifting my training towards preparing to take the CPAT in a few months. I've ordered a weight vest (70 pounds) to wear while working out. Been doing a lot stairs and a little more lifting than normal.

 

Just need to figure out how to get rid of this gut.

 

Work your way up to that 70 lbs! Proud of your career choice :thumb:, in hindsight, I shoulda been a fireman. Those dudes got it made :lol2:

Back is slowly progressing but still not 100%. Able to shoulder work and bench with weight. Lot's of pushups and pullups.

 

Today did weighted pull ups:

Set of 5 w/ 10lb weight

Set of 3 w/ 25lb weight

Set of 3 w/ 35lb weight

Set of 2 w/ 45lb weight

 

Followed it up with a 10 EMOM of 5 strict body weight pull ups.

 

I hope you didn't herniate a disc. I herniated in the L4L5 area 13 months ago. It sucks cause it's causing pain into both butt cheeks, then through my right hip and into the groin. Right now I'm getting steroid shots in it about every 3-4 months. Helps some.

I hope you didn't herniate a disc. I herniated in the L4L5 area 13 months ago. It sucks cause it's causing pain into both butt cheeks, then through my right hip and into the groin. Right now I'm getting steroid shots in it about every 3-4 months. Helps some.

That's the thought but haven't done an MRI. Right now about the only discomfort/pain I have has moved to the top of my left butt cheek/very bottom of my back. It radiates some around my left hip. This is only now when it gets tight (I stand too long). So like right now I have no pain. It will be a little tight when I stand but loosen up. If I stand too long (like 30 mins or long) it will start getting tight again and get some pain. If I stretch it out it will be ok. IF it's a herniated disk it was not a bad one and seems to be healing on it's own. If I have a set back I'm getting an MRI to be sure what it is.

Did a couple of EMOM's this morning.

 

First was 20 min EMOM of:

Minute 1 - 5 strict pullups with 25# weight

Minute 2 - 10 pushups with 25# weight on back

Minute 3 - 10 Hammer curls w/62lbs

Minute 4 - 15 kettlebell deadlifts - 70lb

Repeat for 5 rounds

 

About 5 mins after finishing the above:

 

10 EMOM of 5 strict pullups

Work your way up to that 70 lbs! Proud of your career choice :thumb:, in hindsight, I shoulda been a fireman. Those dudes got it made :lol2:

 

Thanks man... It's something I've always wanted to do, and something that if I don't try I will regret it the rest of my life. I have a genuine passion for helping others and want to have a career that I enjoy while also giving back in some way.

 

Why do you say they have it made? :lol2:

Thanks man... It's something I've always wanted to do, and something that if I don't try I will regret it the rest of my life. I have a genuine passion for helping others and want to have a career that I enjoy while also giving back in some way.

 

Why do you say they have it made? :lol2:

 

24 on,48 off. 90% of the time they're working out, eating or sleeping and getting paid to do it. That being said, I'm terrified of fire :lol2:

24 on,48 off. 90% of the time they're working out, eating or sleeping and getting paid to do it. That being said, I'm terrified of fire :lol2:

 

:lol2:

 

I'm a big fan of the schedule.