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  1. #1
    III% Hola Bola's Avatar
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    Thumbs up Hola Bola's 4 Day Split - Fuel For The Fire

    I'm going to be attending the Firefighting Academy in a few weeks, which is the primary reason for the overall design of this split. I'm only going to be doing leg work once a week because I'll be running 3x a week and the extra leg work just isn't going to be possible. Anyways, here is how it will go...

    Monday - Horizontal Push/Vertical Pull
    1. HS or DB Incline Press
    2. Weighted Chins or HS Pulldowns
    3. Dips
    3. Close or Wide Hammer Grip Lat Pulldowns
    4. DB Pullovers
    4. Machine Flys
    4. Side DB or Cable Laterals
    4. Rear Cable Raises

    Tuesday - Off (FF Academy)

    Wednesday - Bi's/Tri's/Traps/Abs/Calves/Forearms
    1. Overhead DB Extensions or CGBP
    1. EZ Bar or DB Curls
    2. Ab Exercise
    2. Trap Exercise
    3. V-Bar or Rope Cable Pressdowns
    3. HS or Cable or DB Concentration Curls
    4. Calf Raises
    4. Wrist Curls

    Thursday - Off (FF Academy)

    Friday - Horizontal Pull/Vertical Push
    1. Bent T-Bar Rows or Rack Pulls
    2. Smith or DB Shoulder Press
    3. HS or DB Rows
    3. Dips
    4. Pullovers
    4. Machine Flys
    4. Side DB or Cable Laterals
    4. Rear Cable Raises

    Saturday - Off (FF Academy)

    Sunday - Quads/Hamstrings/Calves
    1. Squats or Leg Press
    2. BB Lunges or SLDL
    2. HS Iso Leg Press or Smith Squats
    3. Leg Curls
    3. Leg Extensions
    4. Weighted Hypers
    4. Calf Raises

    As usual, my sets/reps will vary from workout to workout depending on how I feel. The exercise choices will be subject to change as well. I'll be doing a leg workout/light cardio on Tuesdays and some light cardio on Thursdays/Saturdays for the next couple weeks until the Academy starts to help me prepare. Since I'm starting out 1 day ahead of schedule this week, everything will be moved up 1 day and next sunday will be an off day.
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  2. #2
    Grindin' n shit Maximus_Stats's Avatar
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    First in! subs
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  3. #3
    Bigger than Darklight The Real Deal's Avatar
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    I guess you cant wait to have that fireman pole btwn your legs
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  4. #4
    Registered User USMARINE8152's Avatar
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    good routine set up

    I might steal it when I go to my academy
    .......
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    Registered User daYDreAmErX's Avatar
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    I like the routine man, best of luck in the FF academy man.
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  7. #7
    III% Hola Bola's Avatar
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    Thumbs up

    Workout for 12/17 - Horizontal Push/Vertical Pull

    This workout took 80 minutes to complete...
    Total sets = 36
    Strength - 5/5
    Stamina - 5/5
    Gym Weight - 210 (-3lbs)


    1. Hammer Strength Incline Press
    Work Sets (current PRs - 330 x 7, 280 x 10)
    190 x 12
    280 x 10
    330 x 8
    330 x 7
    280 x 9
    240 x 12
    190 x 16

    2. Hammer Strength Iso Lat Pulldown
    Work Sets (current PRs - 340 x 8, 300 x 12)
    180 x 15
    270 x 10
    340 x 8
    320 x 8
    270 x 12
    270 x 12

    3. Weighted/Machine Dips
    Warmups (weighted)
    20 (bw)
    12 (+100) (**shoulder pain**)
    Work Sets (Machine) (current PRs - 460 x 12, 370 x 16)
    360 x 15
    450 x 10
    450 x 10
    360 x 15
    ---ALTERNATING WITH---
    3. Wide Hammer Grip Lat Pulldowns
    Work Sets (current PRs - 240 x 8, 225 x 10)
    195 x 12
    225 x 10
    240 x 8
    255 x 7
    210 x 12


    4. DB Pullovers
    Work Sets (current PRs - 105 x 10)
    90 x 10
    90 x 10
    90 x 10
    ---ALTERNATING WITH---
    4. Machine Flys
    Work Sets (current PRs - 240 x 8, 225 x 12)
    195 x 12
    225 x 10
    270 x 6-180 x 8
    ---ALTERNATING WITH---
    4. DB Side Laterals
    Work Sets (current PRs - 45's x 10, 40's x 12)
    40's x 12
    45's x 10

    35's x 15
    ---ALTERNATING WITH---
    4. 1 Arm Rear Cable Raises
    Work Sets (current PRs - 80 x 10/10, 60 x 15/15)
    60 x 12/12
    70 x 10/10
    60 x 10/10

    Overall a good workout. I felt suprisingly strong after only doing a couple light workouts over my vacation... I figured my strength would be down alot. I think weighted dips might be out of the picture for me... at least in the near future. High rep bodyweight dips don't hurt at all, but as soon as I strap some weight on it starts acting up again. Since I'm going to be using dips as a secondary exercise on my push workouts, I'll probably just use the machine dips for the most part, and use some high rep bodyweight sets to burn out with. The giant set at the end alternating between four exercises was fun, and I had a crazy pump by the end of this workout!

    It was the first day I've used my new 4 day split and I think it went pretty well. Its similar to an Upper workout but it focuses on horizontal push/vertical pull and theres no direct arm work.
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  8. #8
    III% Hola Bola's Avatar
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    Originally Posted by The Real Deal View Post
    I guess you cant wait to have that fireman pole btwn your legs
    Very funny.

    Originally Posted by USMARINE8152 View Post
    good routine set up

    I might steal it when I go to my academy
    Go right ahead man! I think its a solid split (given the restrictions I'm dealing with) and hopefully it will be a good switch for me.

    Originally Posted by Maximus_Stats View Post
    First in! subs
    Originally Posted by daYDreAmErX View Post
    *subscribed*
    Originally Posted by young_squatter View Post
    I like the routine man, best of luck in the FF academy man.
    Thanks guys.
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  9. #9
    Registered User ossizen's Avatar
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    subscribed. Good luck with that academy.
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  10. #10
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    Originally Posted by ossizen View Post
    subscribed. Good luck with that academy.
    i've subscribed to every other one ... this one's no different


    FF academy hey ... interesting stuff. Are you going to give us a little re-cap on what that involves as you go through it ?
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  11. #11
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    Originally Posted by Hola Bola View Post
    I think weighted dips might be out of the picture for me... at least in the near future. High rep bodyweight dips don't hurt at all, but as soon as I strap some weight on it starts acting up again.
    welcome to my world bruthah....do 'em last, do 'em slow, and do 'em for reps. Keeps the shoulder joint happy

    g'luck with the academy!
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  12. #12
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    Originally Posted by Hola Bola View Post
    I'm going to be attending the Firefighting Academy in a few weeks, which is the primary reason for the overall design of this split. I'm only going to be doing leg work once a week because I'll be running 3x a week and the extra leg work just isn't going to be possible. Anyways, here is how it will go...
    Awesome, and good luck !!
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  13. #13
    is back from hiatus! ElSpaceBandito's Avatar
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    im in, subscribed

    Originally Posted by kethnaab View Post
    welcome to my world bruthah....do 'em last, do 'em slow, and do 'em for reps. Keeps the shoulder joint happy
    x 2

    except i cant even do em light

    where do u feel the pain hola? i wanna see if its similar to my problem
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  14. #14
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    Thumbs up

    I'm in

    Good luck with the academy man.
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  15. #15
    flex Magazine June 2008 spirit3530's Avatar
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    10 bucks says Hola is gonna end up on a firefighter calender. Hey thats one way to pay for you grocery bill.
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    Originally Posted by aqua-beowulf View Post
    I'm in

    Good luck with the academy man.
    x 2.
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  17. #17
    Registered User daYDreAmErX's Avatar
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    Originally Posted by spirit3530 View Post
    10 bucks says Hola is gonna end up on a firefighter calender. Hey thats one way to pay for you grocery bill.
    That's why there's a girl in this journal

    Are you going to boost your cals intake because of the cardio you're going add to your routine ?
    Last edited by daYDreAmErX; 12-18-2006 at 05:18 AM.
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    I'll be following too.
    How many weeks will you be at the Academy?
    Who was this love of yours?
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    I was beginning to wonder why I hadn't seen your journal updated.
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  21. #21
    III% Hola Bola's Avatar
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    Originally Posted by G_Train View Post
    i've subscribed to every other one ... this one's no different

    FF academy hey ... interesting stuff. Are you going to give us a little re-cap on what that involves as you go through it ?
    Yep, I'll be posting what kind of workouts they've got me doing as soon as it starts in about 3 weeks.

    Originally Posted by kethnaab View Post
    welcome to my world bruthah....do 'em last, do 'em slow, and do 'em for reps. Keeps the shoulder joint happy

    g'luck with the academy!
    Thats my plan!!!

    Originally Posted by ossizen View Post
    subscribed. Good luck with that academy.
    Originally Posted by pu12en12g View Post
    Awesome, and good luck !!
    Originally Posted by aqua-beowulf View Post
    I'm in

    Good luck with the academy man.
    Originally Posted by MassIsAhead View Post
    Subscribed
    Originally Posted by RipStone View Post
    x 2.
    Thanks guys. Thanks to whoever gave me the 5 star ratings too.

    Originally Posted by Twone View Post
    im in, subscribed

    x 2

    except i cant even do em light

    where do u feel the pain hola? i wanna see if its similar to my proble
    Bodyweight dips feel fine to me, but it starts hurting right by where my collarbone connects to my shoulder, on the top, down deep inside, when I go heavy.

    Originally Posted by spirit3530 View Post
    10 bucks says Hola is gonna end up on a firefighter calender. Hey thats one way to pay for you grocery bill.
    Hahahaha. I swear, you're the 1,000th person to tell me that!!! I'd do it though, as long as it was ok with the old lady.

    Originally Posted by daYDreAmErX View Post
    That's why there's a girl in this journal

    Are you going to boost your cals intake because of the cardio you're going add to your routine ?
    Probably not because I'm only going to be lifting 4 days a week instead of my usual 5-6. I'll stay around 4,000 cals, unless I start drastically losing weight, at which point I'll bump it up.

    Originally Posted by ThickAsABrick View Post
    I'll be following too.
    How many weeks will you be at the Academy?
    Since its only 3 days a week, it takes 9 months to graduate. The full time M-F class only takes 5 months to finish, but it was filled up by the time I got my application in.

    Originally Posted by Bluntdogg View Post
    I was beginning to wonder why I hadn't seen your journal updated.
    I haven't updated my journal because I've been in Mexico on vacation for the past 8 days.
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  22. #22
    65 tons of American Pride BluntD's Avatar
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    Well that explains it... and to think I almost gave you **** for slacking off. I'm sure you mentioned it but hey that whole short-term memory loss deal tends to make you forget things easily

    Good luck with the new program and further distancing yourself from the rest of us mere mortals.
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    When the f*ck did you decide to do this?



    Split looks kick ass. Like a upper/lower/push/pull/legs+arm split
    I don't know either lol
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    Good luck at the academy bro. Can't get the serving others out of your system can you? lol. Totally understand! You shouldn't have any problems!

    Like the split and definately might be "borrowing" some of your methods....(who am I kidding, I am straight up stealing your ideas!)
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    Originally Posted by Hola Bola View Post
    Thanks to whoever gave me the 5 star ratings too.
    no problemo. well-deserved. Your journals are the standard by which other journals are measured.
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    so you're working out 7 days a week now?

    also .. pics of your chick or you're a liar
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    Originally Posted by Bluntdogg View Post
    Well that explains it... and to think I almost gave you **** for slacking off. I'm sure you mentioned it but hey that whole short-term memory loss deal tends to make you forget things easily

    Good luck with the new program and further distancing yourself from the rest of us mere mortals.
    Thanks man, I'll do my best!

    Originally Posted by W8isGR8 View Post
    When the f*ck did you decide to do this?

    Split looks kick ass. Like a upper/lower/push/pull/legs+arm split
    A few months ago, but I wasn't sure I'd get in because I was on the waiting list at first. I'm pretty excited.

    Haha, thanks. I got the idea after helping other people design routines for themselves. Also, I did an upper body circuit style workout while I was in Mexico and remembered how much fun they are. The only thing I don't like about upper workouts is that your arms can get neglected, so I solved that by having an arm workout and throwing in a couple other small bodyparts to make it a full workout. Also, I think splitting my focus between vertical/horizontal instead of trying to do it all in one workout will allow me to continue to keep my volume high per bodypart. I'm not happy about only doing legs once a week, but I don't really have a choice with the amount of running I'm going to be doing.

    Originally Posted by Ragnar13 View Post
    Good luck at the academy bro. Can't get the serving others out of your system can you? lol. Totally understand! You shouldn't have any problems!

    Like the split and definately might be "borrowing" some of your methods....(who am I kidding, I am straight up stealing your ideas!)
    Yeah pretty much! Growing up I always wanted to do two things, be in the Army, and be a firefighter. I'm almost done with the first one, so its time for the second one.

    Go right ahead, thats why I post them!

    Originally Posted by kethnaab View Post
    no problemo. well-deserved. Your journals are the standard by which other journals are measured.
    Thanks buddy, I appreciate it.

    Originally Posted by md3sign View Post
    so you're working out 7 days a week now?

    also .. pics of your chick or you're a liar
    I don't consider running "working out". I have every other saturday off as well.

    Hahaha, she'd kill me if I posted a pic of her on here.
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  28. #28
    Across the pond! PhreEkGarden's Avatar
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    Awesome man.. thats alot of sets lol. Goodluck with the academy, my bro did the run and missed a record time by like 20 seconds, blew everyone else's time there away, but he had no background whatsoever just wanted to do the test.. lol, so he didnt get in. Im not sure if what youd have to do is the same.. the running with weighted backpacks.. pulling the hose, crawling through some tiny ass tunnel..etc. sounds fun doesnt it? =P
    Just wondering if you had to do something like that.
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  29. #29
    III% Hola Bola's Avatar
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    Originally Posted by PhreEkGarden View Post
    Awesome man.. thats alot of sets lol. Goodluck with the academy, my bro did the run and missed a record time by like 20 seconds, blew everyone else's time there away, but he had no background whatsoever just wanted to do the test.. lol, so he didnt get in. Im not sure if what youd have to do is the same.. the running with weighted backpacks.. pulling the hose, crawling through some tiny ass tunnel..etc. sounds fun doesnt it? =P
    Just wondering if you had to do something like that.
    Yeah, the test will be something like that, but I'm pretty sure we won't be doing that on a regular basis for our training. I've gone through a course like that before... when I was in school a few yrs ago I went through the local fire departments 'Combat Challenge' course and I did well enough to be on the team, but I was playing football and didn't really have the free time for it.
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  30. #30
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    Hope you dont mind hola but I just copied your routine, lol. I have a back injury so i can only work legs once a week and I wanted an arm day and you just happened to come a long with this. Only thing I changed was took dips out and replaced with shoulder press one day and HS incline bench the other .
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