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Old 01-09-2011, 05:57 PM   #1
Bryan Lewis
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Firefighting Combat Challenge 2011

started workout for FFCC

jan 7th

10min warmup on treadmill

4 rounds
hang cleans 95lbs-8 reps
side twists progressive 10lb,20lb, 30lb,40lb-10reps
skull crushers 45lbs

5 min on stairmaster level 6

jan 6th

10 min on treadmill

4sets
incline press 50's-10 reps
incline situps 10 reps
lat pulldowns 10 reps-60, 70, 80, 80
squats 115lbs-10reps
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Old 01-09-2011, 06:01 PM   #2
Bryan Lewis
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Re: Firefighting Combat Challenge 2011

today

skied in elko for 3hrs straight.

my legs are toast
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Old 01-10-2011, 07:25 PM   #3
Bryan Lewis
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Re: Firefighting Combat Challenge 2011

Today

recumbent bike intervals for 15 mins

4 sets
dbell curls 25lbs x 10 reps
35 jumping jacks
15 situps
12 mins
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Old 01-16-2011, 05:39 PM   #4
Bryan Lewis
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Re: Firefighting Combat Challenge 2011

today with steve stanfill


8reps deadlifts 135#
15reps incline situps
15reps back raises with 10# plate.
10reps bent over rows 50# db ea right / left
10reps 55# standing curls ez curl bar.
3 rounds 17 minutes.
finished up with 100 jumping jacks
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Old 01-16-2011, 05:44 PM   #5
Bryan Lewis
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Re: Firefighting Combat Challenge 2011

1-15 yesterday

lost 8lbs in 8 days now weighing in at 6'4'' 229lbs

4 sets of ea excercise all 12, 10, 8, 8, reps.
flat barbell press.115, 135, 165, 195. last set with assist
incline db press 45, 50, 60, 65.
pullover to press ez curl bar. 55,55,65, 65.
cable flys 3, 4, 4, 4. plates

5 mins of stair master level 6 intervals
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Old 01-16-2011, 06:00 PM   #6
Bryan Lewis
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Re: Firefighting Combat Challenge 2011

diet so far the last 8 days-like i said in last post lost 8lbs in 8 days

im 6'4'' 229

Diet so far

at least 16oz of water with every meal

no sweats at night

Workout days
protein shake after every workout

prework out-2oz redline & 16oz water


Normal Day

600 am
Muscle milk lite Cafe Latte 16oz-200 cal's-30gram prot-9g carbs

900am
piece of fruit

1200pm
meat 6 ounces or so
caffine drink

300pm
fruit or low carb protein bar

600pm
family dinner protion control
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Old 01-16-2011, 08:19 PM   #7
Steve Stanfill
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Re: Firefighting Combat Challenge 2011

Log is looking good, great detail. I would ask Dave if maybe you should comsume a few more calories on hard workout days,(as in say a leg day or what we did on chest the other day) to prevent sickness or overtraining. also I believe w/o enough cal on heavy days your body produces cortisol. let me know what he says im curious.
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Old 01-16-2011, 09:57 PM   #8
David Orr
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Re: Firefighting Combat Challenge 2011

I sez, keep the loss to 1 to two lbs a week. Definetely need more calories. You might add at least 1 piece of whole grain bread with sun butter (sunflower seed) with your muscle milk, piece of fruit with the post workout drink, 8-10 ozs of steamed mixed veggies (frozen, microwavable) with some olive oil, couple of tablespoons, maybe. 9 am and 3 pm snack, add a couple of string cheeses or some other protein, say, 200 kcal worth.

Check your weight before you make this change. I would weigh myself first thing in the morning, before eating. Check after a week and adjust your portion sizes up if necessary. Don't check the scale more than once a week, always weigh at the same time on an empty stomach.

I will try to remember to bring calipers to training on Thursday. Bodyfat percentages are a much better indicator of how you are doing regarding bodyfat loss.

By the way, you and Steve have been doing a great job the last few days. Sorry I couldn't be there. Next time...
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Last edited by David Orr; 01-16-2011 at 10:11 PM..
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Old 02-12-2011, 10:46 PM   #9
Steve Stanfill
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Re: Firefighting Combat Challenge 2011

you fell of the face of the earth or what sis boy?
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Old 02-12-2011, 11:22 PM   #10
David Orr
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Re: Firefighting Combat Challenge 2011

Be March soon......
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