Stationfit

Upper Body Armor Builder:  (Light weight, high rep, and strict form)
Chest & Back
Triceps & Biceps

Row:
2000 meters in 10:00 (ending HR 120)

Stretched and done.

6 hrs of sleep was not enough to make up for being up for 36 hrs and a volume day.  12 hrs on the ambulance, then.....

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

Jump SQ:

50 reps @ 95 lbs

Raining and cold so no run today.  Will try and get one in tomorrow if I luck up and get on the engine.

Stretched and done.  

36 long hours on the ambulance with maybe an hour of sleep, then....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
...rest til HR < 90 bpm
4 mins @ 2x32kg; 5 rpm = 20 reps
...rest til HR < 90 bpm.
4 mins @ 2x32kg; 5 rpm = 20 reps (ending HR 154 bpm)

ttl time/ reps:  12 mins/ 60 reps

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps

Jump SQ:
100 reps @ 95 lbs

Run:
1.25 miles in 10:11

Stretched and done.

36 hr shift, mix of fire engine & ambulance, then....

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps

Stretched and done.

Warmup

Run:
3 miles in 27:03

Stretched and done.

24 hr ambulance shift and still having congestion issues, then....

Warmup

LC:

5 mins @ 2x32kg; 5 rpm = 25 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

3 mins @ 2x32kg; 5 rpm = 15 reps

tt/ time/ reps:  12 mins/ 60 reps

Jump SQ:

100 reps @ 95 lbs

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps

Run:
2 miles in 16:00

Stretched and done.

24 hrs on the ambulance, then.....

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
ttl time/reps: 12 mins/ 60 reps

Jump SQ:
80 reps @ 95 lbs

Stretched and done.

LC:

4  mins @ 2x32kg; 5 rpm

4  mins @ 2x32kg; 5 rpm

3  mins @ 2x32kg; 5 rpm

Jump SQ: 

70 reps @ 95 lbs

Run:

1.5 miles @ 10:12

Stretched and done.

Stationfit

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
5 mins @ 2x32kg; 4 rpm = 20 reps

Jump SQ:
50 reps @ 95 lbs

Run:
10 mins of varied pace

Stretched and done.

24 hr ambulance, up all night, then.......

Warmup

LC:
8 mins @ 2x32kg; 4 rpm = 32 reps

Run:
2 miles in 17:09; easy pace

Stretched and done.

48 hr shift, then......

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
ttl time/ reps:  11 mins/ 48 reps

Run:
2 miles in 16:01

Stretched and done.

First day that I felt good.  At the fire department for a 48 hr shift so I brought the 32s with me.  Wanted a little speed work to see how I feel.

Was gonna keep it to the LC and some running but one of the guys wanted to deadlift so I worked in.  Deads felt easy and crisp. No hitching and smooth through the whole movement.  I am very happy to see that I am maintaining some of my dead strength despite doing very little over the last few years.  Ideally I would love to see my dead back up to 500 lbs but that is a pipe dream on the journey to MS in LC.

Warmup

LC:
1 min @ 2x32kg; 10 rpm
...1 min rest....
1 min @ 2x32kg; 10 rpm
...1 min rest....
1 min @ 2x32kg; 10 rpm

ttl time/reps:  3 mins/ 30 reps  (avg HR 148 bpm)

Deadlift:
3x 225 lbs (easy)
3x 315 lbs (easy)
3x 365 lbs (easy)

Run:
1.5 mins in 10:08; 3 min walk cool down

Stretching and done.

Another 12 hr shift, then....

Warmup

LC:
5 mins @ 2x32kg; 4 rpm; 20 reps
5 mins @ 2x32kg; 4 rpm; 20 reps


Stretched and done.

Still got some congestion, though it isn't as bad as yesterday.  To keep from coughing during the set I am having to breathe shallowly.  At one point during the 1st set I forget that and end up coughing pretty bad.   2nd set the bells felt light but I tired at the end.  Managed to keep my breathing shallow enough on the 2nd to avoid most coughing.

Worked 36 hrs then....

LC:
2 mins @ 2x32kg; 4 rpm (interrupted by coughing fit)

Walk: 2 miles brisk pace

Stretched and done.

Tried to go the distance and ended up coughing up a lung.  Weights felt good til I started coughing.  Still have some sticky congestion in my chest.  Doc listened to it yesterday and he said that I came damn close to pneumonia.  Without running a culture test he can't be certain but the thick chest congestion in my lungs made him worried.  He wants me on some antibiotics but I declined.  It's getting better, slowly.

Gonna rest today and maybe hit it tomorrow or the next day at the station since I will be on the engine.

12 hr shift, then.....

Warmup

LC:
4 mins @ 2x32kg; 4 rpm
4 mins @ 2x32kg; 4 rpm

Stretched and done.

36 hr shift, then...

LC:
7 mins @ 2x32kg; 4 rpm

Run:
1.25 miles in 08:33

Stretched and done.

Still dealing with some lingering congestion issues.  Peppermint tea has been pivotal in some relief.  Feeling better by the day.  Here's to beating this thing in the next few days.

https://www.youtube.com/watch?v=rSRs5FuXWLA