Fitness Log

OACP Certificate Process

This fitness log is to be provided to the Police Service you are applying to.
For more information about fitness logs, or to view the guide please see oacpcertificate.ca

Candidate Name: Luigi German Ribon Date from:November 26th 2023

Date to: December 3rd 2023
Run Strength Training Other Activities Stress Management Sleep
Duration: 1 hour Duration: Sport/ Activity: Soccer Method: Hours:
Soccer
Day 1 Distance: 6.5 km Location: Nap 8
Duration: 1 hour and a half
Upper Body Duration:
Indoors:✅ 1 hour and a half
Outdoors: Lower Body Location: Vaso’s Dome 2 hours
Location: Abilities centre Description:
(Treadmill)

Run Strength Training Other Activities Stress Management Sleep

Duration: Duration: 1 hour 20 min Sport/ Activity: soccer Method: Hours:
Spend time with girlfriend.
Day 2 Distance: Location: Abilities centre 7
Duration: 1 hour
Indoors: Upper Body Duration:

Lower Body ✅
Outdoors: 3 hours
Location: Markham sports dome
Location: Description:
Legs

Run Strength Training Other Activities Stress Management Sleep

Duration: 1 hour Duration: Sport/ Activity:soccer Method: Hours:
Spent time with family
Day 3 Distance: 6.5 km Location: 8
Duration:
Upper Body 1 hour Duration: 2 hours
Indoors:✅
Outdoors: Lower Body Location: Ontario soccer centre
Location: Description:

Run Strength Training Other Activities Stress Management Sleep

Duration: Duration: 1 hour 15 min Sport/ Activity: Method: soccer Hours:
Soccer
Day 4 Distance: Location: Abilities centre 6
Duration: 1 hour 30 min

Upper Body ✅
Indoors: Duration: 1 hour 30 min

Outdoors: Lower Body Location: Vaso’s dome

Location: Description:
Back and bicep

Run Strength Training Other Activities Stress Management Sleep

Duration: 1 hour Duration: Sport/ Activity:N/A Method: Hours:
Spent time with girlfriend
Day 5 Distance: 6.5 km Location: 7
Duration: N/A
Upper Body Duration:
Indoors:✅ 4 hours
Outdoors: Lower Body Location: N/A
Location: Abilities centre Description:
(Treadmill)

Run Strength Training Other Activities Stress Management Sleep

Duration: Duration: 40 min Sport/ Activity:soccer Method: Hours:
Spent time with family
Day 6 Distance: Location: Abilities centre 6
Duration:1 hour

Upper Body ✅
Indoors: Duration: 2 hours

Outdoors: Lower Body Location:

Location: Description: Vaso’s Dome
Chest and tricep

Run Strength Training Other Activities Stress Management Sleep

Day 7 Duration: 30 min Duration: 45 min Sport/ Activity: n/a Method: nap Hours:
Played video games 6
Distance: 3 km Location: Abilities centre
Duration:
Upper Body N/A Duration: 2 hours
Indoors:✅ 1 hour 30 min

Lower Body ✅
Outdoors: Location:N/A

Location: Abilities centre Description:

(Treadmill) Legs

Please consider your health and fitness status and consult with your physician before beginning any physical training program. As part of the OACP Certificate Process, you
are able to conduct a minimum of 2-weeks worth of fitness logs. By signing below, you are acknowledging the OACP, TNT, and any Police Service in which you apply to are
not legally responsible if you become injured while completing this fitness log.
Even if you do not run or strength train each day, you should be completing the “Stress Management” and “Sleep” Sections

The personal information contained on this form is collected pursuant to section 38(2) of the Freedom of Information and Protection of Privacy Act (FIPPA) for the sole purpose of determining the suitability
of the applicant for hire for any of the Police Services you choose to apply to. Questions regarding the collection of this information can be directed to OACP Certificate Administrators which can be found
on the OACPCertificate.ca website.
By signing below, I hereby certify that the above information contained in this Fitness Log is a true representation of my current activity level. I understand that any misrepresentation of my
fitness and activity levels could lead to disqualification from the recruitment process.

Signature x: Luigi German Ribon

This form is courtesy of the

Ontario Provincial Police

Daily Fitness Journal

For each day you run or strength train, you are to outline the exact workouts you conducted. Please feel free to
make multiple copies of this page or use a blank sheet of paper instead.
Please see the Fitness Log Guide for clear instructions.

Strength Training
Please list all exercises outlined in your workout
(Include reps and sets)

(please include resistance band intensity and/or dumbbell weight if used)

Chest and Tricep

Exercise Weight # of sets # of reps

Bench press 105, l10, 1 set per 10
115, 120 lbs weight 4 sets
in total
Dumbbell incline Two 20 3 10
fly pound
dumbbell
Machine flys 130 lbs 3 9
Machine assisted Set on 6 3 10
dips
Barbell up right 85 lbs 3 10
rows
Dumbbell seated 25 lbs 3 10
overhead tricep
extension

Legs

Exercise Weight # of sets # of reps

Barbell Squat 120 lbs 4 10
Dumbbell calf Two 25 4 10
raises pound
dumbbells
Leg press 150, 200, 5 12
250 300 lbs
Hungarian spilt 30 pound 4 10
squat dumbbell
Dumbbell lunges Two 25 4 10
 pound
dumbbells

Back and bicep

Exercise Weight # of sets # of reps

Barbell deadlift 190 lbs 4 10

Dumbbell bicep Two 25 4 10

curl pound
dumbbell
Lat pull down 120 lbs 4 10

Assisted pull up Set on 6 4 10

Dumbbell one 25 lbs 4 10

arm row
Barbell bent over 100 lbs 4 10
row
Dumbbell slide bend 4 sets 10 reps

Time spent strength training:

Running
Please circle the speed of your run below.
(if you travelled at two different speeds, please circle both)

(Moderate walk Fast walk Moderate Jog✅ Fast Jog✅ Sprint)

Please list any dynamics (If used).

(i.e. uphill, downhill, ankle weights, weighted vest)

Incline on 5

Please identify duration of break. N/A

(if you took a break or slowed down mid-run)

After every workout stretch for 15 min and take a 10 min walk
Corresponding Date to Fitness Log (i.e. Day 4):

Luigi German Ribon December 3rd 2023

Applicant Signature Date Signed

(Falsifying any information above may lead to you getting disqualified from the Constable Selection Process