GUY"S WORKOUT ROUTINE 2018

WARM UP'S # 1 Jumping Jack's # 2 Toe Raaises # 3 Push Up's DUMBELL EXERCISE'S CHEST; # 1 Flat Chest Press # 2 Flat Chest Flies SHOULDERS ; # 1 Seatesd Shoulder Press # 2 Front Raises BACK ; Lying Bent Ovar Row's TRAPEZIUS ; # 1 Upright Rows # 2 Shrugs BICEPS ; # 1 Hammer Curls # 2 Concentration Curls TRICEP'S ; French Press LEG ; Half Squat CALVE ; Seated Calf Raise's CORE EXERCISE'S # 1 Standing Bicycle Crunch # 2 Seated Leg Lift # 3 Spider Plank Crunch STRETCHES # 1 Runners Stretch # 2 Forward Fold # 3 Bound Angle

2016-2017 Resume

Guy Hiltz 89 Woodworth Rd Kentville NS B4N 1B2 902 679 5617 (Home) 902 599 1446 (Cell) 　 　 SUMMARY: I have been driving trucks and working in the Tank Truck Industry for 30 years.I have a Class 3 with Air Brake Endorsement License and a clean Drivers Abstract. WORK HISTORY :I worked for Big Eagle Services from Jan 2005 until March 2014. I did considerable "On Site" oil rig work driving a water truck and living in mobile living quarters,ie: Mountain View and RV type Rough Neck trailers. I also did some plant work at CNRL Horizon Ft.Mackay. I also worked at the Cold Lake Air Weapons Range for several winters Big Eagle was a major provider of Water & Vaccuum Truck services to the Western Canada Oil Field. My Supervisor there was Dan Harrison. His phone number is 780 781 0478. I worked for Movac for the 2015 winter season driving a water truck at Suncor Firebag and Imperial Oil Kearl Lake. My Supervisor there was Donald Standing. His phone number is 403 835 2537 I worked for Orion Enviroment Services in Whitecourt for the 2016 Winter Season at Fox Creek. My supervisor there was Mathew Grey and his phone number is 780 268 5474. I am currently working for Jurrassic Vac in Wabasca and have been there since Sept 2016. I just finished working for Bulldog Energy Group for the winter season.I was at Conoco Philips Surmont and Husky Wabasca. My supervisor there was Darrell Carek.His phone # is 780 581 5534. 　 I worked at Gordon Morse Trucking in Berwick from 2001 to 2004 where I drove a feed truck for Shur Gain in Port Williams NS until they shut the mill down. My supervisor there was David Simpson. His phone number is 902 538 7207 Prior to this I lived in Mississauga Ontario and worked in the tank truck wash industry and worked for Liquid Cargo Lines and ProKleen Tank Wash Services. One of my supervisors there was Keith Fraser. His phone number is 705 790 2015 EDUCATION: I graduated from Central Kings High School in Cambridge NS with a grade 12 education. HOBBIES: I like to fish,work on my classic car and go to the gym. 　 Personal References: Rick Rood 902 538 1052 (work) Mark Broome 902 692 1103 Martin Baker 780 870 2389 OTHER INFORMATION: I am a dedicated and professional worker and I do my utmost to maintain a safe work environment. I am familiar with using 2 way radios as a form of communication. My paperwork has always been kept up to date. I also have a smart phone and can text and send & recieve other information.

Work Out

Guy’s WorkOut 2011

CHEST

# 1 -- Flat Chest Press
# 2 -- Flat Chest Flies

SHOULDERS

# 3 -- Seated Shoulder Press
# 4 -- Front Raises,(alternate arms)

BACK

# 5 -- Dead Lifts
# 6 -- Lying Bent Over Rows

TRAPEZIUS

# 7 -- Upright Rows
# 8 -- Shrugs

BICEPS

# 9 -- Hammer Curls,(alternate arms)
# 10 -- Concentration Curls,(one arm at a time)

TRICEPS

# 11 -- Overhead Triceps Extension,(one arm at a time)
# 12 -- French Press

LEGS

# 13 -- Half Squats

CALF

# 14 -- Seated Calf Raises,(both legs)

Fall Check List

Fall Check List

1-- Put lights away
2-- Put charcoal BBQ away
3-- Winterize lawn mower,chain saw and whipper snipper
4-- Cover wood
5-- Spray underneath Monte Carlo
6-- Put Monte away
7-- Get stuff ready for fall clean up
8-- Check car tent over,spray zippers,etc...
9-- Put garden hoses away
10-- Get all my prescriptions
11-- Clean shed
12-- Take inventory
13-- Pack,dont forget storage locker keys
14-- Clean basement
15-- Wash & wax Valeria’s car
16-- Get flu shot
17-- Check attic

BP 2012

BP for Guy

Aug 31/12 -- 123/77 @ 2104
Sept 1 -- 118/82 @ 0640 (196 lbs)
-- 122/83 @ 0910 (after bike ride)
-- 123/82 @ 1530 (getting supper ready)
-- 125/83 @ 2130
Sept 2 -- 120/84 @ 0730(195 lbs)
-- 137/85 @ 0950 (walked Pepper)
-- 123/82 @ 1600
--119/85 @ 1800 (after supper)
Sept 3 -- 106/78 @ 0750
-- 120/73 @ 1150 (yard work)
--122/82 @ 1410 (yard work)
--112/73 @ 1730
Sept 4 --111/74 @ 0700
-- 108/69 @ 2200
Sept 5 -- 122/82 @ 0630
-- 131/79 @ 0715 (after coffee)
-- 127/81 @ 1710
Sept 6 -- 119/79 @ 0710
-- 129/81 @ 0830 (after breakfast)
-- 107/71 @ 2200
Sept 7 -- 119/80 @ 0800 (194 lbs)
-- 134/82 @ 0900 (after breakfast)
-- 121/83 @ 1030 (walked Pepper,washed car)
-- 116/70 @ 1800
-- 116/70 @ 2200 (had a beer)

Calisthenics 2012

CALISTHENICS 2012

Pushups- They target your chest and the rear of your upper arms -- your triceps muscles. To perform a pushup, bend forward and place your hands on the floor directly beneath your shoulders with your fingers pointing forward. Walk your legs back until your heels, hips and head form a straight line. Keeping your abs tight, bend your arms and lower your chest to within one inch of the floor. Extend your arms and push back up to the starting position. If a full pushup is too challenging, bend your legs and rest your knees on the floor. This variation is commonly known as a three-quarter pushup

Prisoner Squats-The prisoner squat targets all of the muscles in your lower body while also stretching your chest and shoulders. Stand with your feet shoulder-width apart and your fingertips touching the back of your head. Push your elbows back and lift your chest. Push your hips back, bend your knees and squat until your thighs are parallel to the floor. Stand back up and then repeat. Keep your weight on your heels and do not lean too far forward. Your shoulders should stay over your feet at all times.

Lunges-Lunges are a unilateral leg exercise that improves balance, coordination, flexibility, mobility and muscle endurance. To perform lunges, stand with your feet together and your hands by your sides. Take a large step forward, bend your legs and lower your rear knee to within one inch of the floor. Push off your front leg to return to the starting position. Immediately perform another repetition leading with the opposite leg. Continue alternating legs for the duration of your set.

Crunches-Crunches are a simple exercise that target your rectus abdominus muscle, abs for short. This muscle, when well-developed and not covered with fat, is known as a six-pack. Lie on your back with your legs bent and feet flat on the floor. Place your fingers on your temples and press your elbows back. Contract your abs as though you are bracing against a "gut punch" and then curl your spine to raise your shoulders and upper back off the floor. Hold the uppermost position for a second before lowering your shoulder back to the floor and repeating. This exercise can also be performed with your feet off the ground and your knees and hips bent to 90 degrees.

Dorsal Raises-The final exercise in this workout targets erector spinae or lower back muscles. Lie on your front with your hands clasped behind your lower back and your forehead resting on the floor. Keep your feet on the floor and your legs straight throughout this exercise. Lift your head and chest 6 or so inches off the floor and then slowly return to the starting position. Only lift up as far as feels comfortable. Make this exercise more demanding by placing your hands on your temples.