Hey Guys,

 

I wanted to know if any of your departments currently participate in a fitness program or if you do on a personal level.  I am just over a year out of sugery for a major right rotator cuff tear and in that time have gone from eating healthy, working out and weighing in at a slim 170lbs,  To pretty much doing nothing but eating crap and playing PS3 with no defined workout program or healthy eating regiment what so ever.  I have shot up to a very unhealthy 220lbs and am having trouble finding a good core body workout that doesn't envolve heavy weight lifting that will fit my needs.  I have looked into the crossfit program but am unsure where to begin of if it is right for me. 

 

If anyone has a program that has worked for them or know of a program please let me know.

 

Thanks & Be Safe

 

Eric

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Not to sound like an AD, But the P90X has worked wonders for all of my friends and now i'm seeing every day that it's working wonders for me too.

You seriously only need a chair, computer/laptop/TV to watch the DVD's, and resistance bands. (Same ones I use in the link).
You can do it anywhere you want, you don't need much weight/resistance at all, and it only takes around 45-80 minutes for each day. Works every muscle in your body perfectly, and supposedly "Gets you ripped in only 90 days!!!".
I highly suggest it, a lot of the guys at our rescue company swear by it since you only need the bands to do everything they do instead of trying to bring a bowflex, home gym, etc. with them.
Eric,
I, personally, use a program called "FitDeck". It's nothing more then a deck of cards with exercises on them, and three different intensity levels on each. The starter is called "FitDeck: Bodyweight" and is exactly that, using just your own body as the weight. Different cards target different areas of the body, including some that work the whole body at once (personal favorite: "eight count body builders"). There are also add on decks for additional exercises, such as: core, legs, cross training, Jr(for kids), etc. They even have one specific to firefighters.
The FitDeck was started by a Navy SEAL to give you an idea of it's effectiveness.
I'd say at least check it out...
-George
The National Guard website has an excellent program on it.Goes through all the muscle groups and also has healthy eating ideas.I found it on their FB page.I started it then had an unrelated health issue pop up.That is almost cleared up(I hope) then I'm going to start it again.I also need to drop some weight and get back into shape.No fancy equipment or anything either.
Thanks for all the help. I'll start looking at things today and hopefully have a defined workout by Monday.
try this it seems to work for me and i stay around the 180 185 mark without tooooooo much effort Monday
Chest/Triceps Flat DB bench lying on ground
1x12
1x10
1x8
1x6
Press ups in between sets till failure. Incline DB Bench
1x12
1x10
1x8
1x6
With cable flys in between set till fail.
Flat DB Flys
1x12
1x10
1x8
1x6
With dips in between sets till fail.
Rope Pull Downs
1x12
1x12
1x12
1x12
With light db kickbacks. Skull crushers with ezibar.
1x12
1x12
1x12
1x12
With core exercises.
Tuesday
Back/Biceps Bent over barbell row.
1x12
1x10
1x8
1x6
With lying down T bar row till fail.
Seated lat pull down
1x12
1x10
1x8
1x6
With chin ups till fail. Seated cable row.
1x12
1x10
1x8
1x6
1arm bent over row till fail. Ezibar curls(21’s)
X3
With hammer curls till fail.
Core exercises.
Wednesday
Shoulders Seated shoulder press
1x12
1x10
1x8
1x6
DB Shrugs
1x12
1x10
1x8
1x6
Standing push press
1x8
1x8
1x8
1x8
Full rest in between sets explosive use legs.

Front delt raisers with weight plate.
1x12
1x10
1x8
1x6
With standing side raisers till fail.
Core exersices.
Thursday
Legs

Friday
Cardio Can go back to Monday workout.
Saturday
Sunday Rest depending on how you feel.


Core exercises - Prone bridges side and front, standard crunches, leg swings, knee tucks, all your normal core exercises after every workout will lead to faster strength and lean mass gains while preventing injuries
man thats long sorry
Try this link. http://www.firefit.us/Fitness_For_Life/Welcome.html

It's by a LA County FD Peer Fitness Trainer. He posts workouts for the day that are pretty good, and tailored for the fire service.

Be sure to also click on his link for the LA County FD PFT Page. There you'll see Fire Combat Fitness Powerpoint that can be down loaded.
I run after my shift. I am following the Couch to 5K program you can google it and it builds you up to a 5k in 2 months and I am really enjoying it. Just grab a portable MP3 and go. I also am a firm believer in body weight exercises that build good functional strength not just beach muscles. You know push-ups, crunches etc....and don't forget to stretch. Now that I have had the sciatic nerve problem I am going to add more stretching to my workouts.

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