Thursday, July 26, 2012

Early Morning (Insanity?) Training - By Jim Duggan

Originally Posted on NaturalStrength.com on December 16, 2004

In the Fall of 2003, I had the good (?) fortune of being detailed to the FDNY Training Academy to be an instructor for a period of about one year. Probationary Firefighter School needed Lieutenants to teach the next generation of firefighters, and my number was up. Although the experience was a rewarding one, I had some concern about whether I would be able to find time to train. About a month into my "sentence," I was at the gym discussing the difficulty in finding time to train with a friend of mine, when she suggested that I come to the gym before it "officially" opens. I have been training at Iron Island Gym, in Oceanside, New York, since it opened in 1992, and it always opened at 5:00 A.M.- too late for my new schedule. However, the gym's owner, Ralph Raiola, had graciously allowed members to come in earlier than that to train. That sounded like a good idea to me. On the morning of my first early workout, I awoke at 3:30 A.M.(you read it right-oh-dark-thirty-for you military types.) I had expected the place to be empty, but there were actually about eight or so other people training by the time I got there at 4:15. You've probably heard the expression "Misery loves company"- well, truer words were never spoken. It didn't take long to adapt to the new schedule I was being forced to follow. I have followed this routine for the past year or so. I train six days per week. I lift weights on Mondays, Wednesdays, and Fridays. On Tuesdays, Thursdays, and Saturdays, I do cardio work- namely, thirty minutes on the Stairmaster Gauntlet machine. My Strength Training routine looks like this:

Monday

Squat-4-5 Sets of 12,8,6,3,3 reps. Performed in a power rack, with the pins set at parallel-two second pause between each rep. I start with 350 lbs., and finish with a triple with about 430-440 lbs. Seated DB Press-3 Sets of 10,6,3 reps. I start with 85 lb. dumbbells for a set of ten, and finish with a pair of 100-105 lbs. for a triple. My goal is to do ten reps with 100 lbs. Bent-over Barbell Row-3 Sets of 10,6,3 reps. I start with 245 lbs., and finish with 305-315 lbs. for a triple. Sit-ups- 3-4 Sets of 50 reps.

Wednesday

Incline Press- 3 Sets of 10,6,3 reps. Performed in a power rack, starting at the bottom position, a la Brooks Kubik. I start with 235 lbs., and finish with a triple with 275 lbs. My goal is to triple 315 lbs. Weighted Chin-ups- 3 Sets of maximum reps. Seated Calf- 3 Sets of 15-20 reps. Sit-ups-same as Monday.

Friday

Deadlift (conventional, trap-bar, snatch-grip) 3 Sets of 6,3,3, reps. I usually finish with a triple with 525-535 lbs. Seated DB Press- 3 Sets of 10-12 reps ( lighter weight, more reps than Monday) Dumbbell Row-3 Sets of 10-12 reps. I recently started doing these-I start with 120 lbs., and finish with 140 lbs. Sit-ups- same as Monday.

Wy workouts generally last about an hour and fifteen minutes or so. My detail to the Fire Academy will be ending shortly and I will be returning to my unit (Ladder Company 165, in St. Albans, Queens), however, I will continue to train early in the morning-just not THAT early. Afterall, training does not always have to be crazy.

Physical Culture Books.com
Does modern bodybuilding make you sick? You should write for Natural Strength! I always need good articles about drug-free weight training. It only has to be at least a page and nothing fancy. Just write it strong and truthful with passion! Send your articles directly to me: bobwhelan@naturalstrength.com
BODY • MIND • SPIRIT

Bob Whelan

Bob Whelan

This site does not provide medical advice. We assume no liability for the information provided in NaturalStrength articles. Please consult your physician before beginning any exercise or nutrition program. Copyright © 1999-2017 NaturalStrength.com | All Rights Reserved.