Decatur Township Fire Department Workout Log

6/25/10

Self Esteem Killer (74C)

A timed workout with running in between workout sets.

Push ups (50)
110 yard run
Farmers Carry 200ft (75lbs each arm)
110 yard run
160lbs tire flip (45ft)
110 yard run
Pull Ups (12)
110 yard run
Wall Ball (20)
110 yard run
160lbs tire drag with harness(45ft)
110 yard run
Dips (20)
110 yard run
Squat press 45lbs barbell (15)
110 yard run
Pull ups (8)
110 yard run
120lbs Tire pull with rope(45ft)
110 yard run
120lbs tire drag with hands (45)ft
110 yard run
Dips (15)
110 yard run
Lunges with barbell (10 each leg)
110 yard run
Push ups (40)
Run 1/3 of mile for cool down

6/23/10

Bi, tri, abs (71a)

This is a circuit workout that is straight through with as little breaks as possible. It is broken down in sections and you do each section for three sets. If you need to stop go ahead but not for too long the idea is to keep you heart rate up. You go ahead and pick weight that works for you I'll put what i did.

Section 1. 3 sets of all 4 things

Straight bar curl. 8 reps. 75 lbs
Rope pull down. 8 reps. 150 lbs
Seated crunch. 25 reps. 15 lbs bum bell
Cardio. Run 1/6 mile

Section 2 same as bEfore 3 sets

Iso curl. 8 reps. 70 lbs
Iso tri. 8 reps. 70 lbs
Mason twist. 25 each side. 25 lbs
Cardio. Run 1/6 mile

Section 3. 3 sets

Reverse curls 8 reps. 65 lbs
Close grip bench. 8 reps. 135 lbs
Knee ups. 20 reps
Cardio. Run 1/6 mile

Section 4 3 sets

Hammer curls. 8 reps. 30 lbs
Over head ext 8 reps. 75 lbs
Side extensions. 15 reps per side 70 lbs
Cardio. Run 1/6 mile

You should run 2 miles total by the end you can substitute something else instead of running should last around 2 min.

6/21/10

The Gear Workout (74C)

FULL PPE WITH SCBA. Disconnect regulator but wear mask to restrict breathing

For Time

50 push-ups
20 squat-press 65 lbs
20 deadlifts 135 lbs
10 lunges each leg
50' bear crawl
carry hotel pack up two flights of stairs
50' bear crawl
carry hotel pack up two flights of stairs

DTFD RECORD 4min 17sec