Hes so hot, just call him the Fireman

[Clint]

holy crap dude....get that checked out I hope its just some bruises and sprains and nothing bad. Rest up man and take it easy for a while. Your overal health is much more important then some sessions in the gym.

 

[PUMBA]

Oh yeah there is that heavy leg snappin shit I like to see. I back bro, give me a few weeks to get back in the swing, and can start the inspiration again looool not that you need inspiring with thoughs lifts

FUCK!!!!! I only just read the whole story, damn bro your lucky not to have broken your neck. Bruised ribs kill, I've had em heaps of time, but go get it checked out mate. I got hit across the back by a guy with a fire extinguisher (bouncing story) anyways years later I got a X Ray on my spine and there was a piece totally detatched from the rest, right where I was hit. Moral to the story is get it checked you never know, sometimes we are too tough for our own good.

Catch up with you soon buddy.

 

[Scoular]

Had no idea you followed the same routine as Tweak and I.

Well that's not important - most important thing is that you recover.

Sounds nasty. All the best to you.

P.S. I am sure everything will turn out fine.

 

[fallen]

thanx everyone for the well wishes. We had our test on Sat but it was so cold that our valves on the mask froze open and wasted a bunch of air, but i still passed with 24mins on a 30 min bottle with completing all the task. Well i went to the gym sun and had an ok workout i think i'm fine but still have an appointment on wed. I was bored so i did a push pull split from a mag.

Push/Pull split all super sets

Barbell Rows
135lb x 8
225lb x 8
245lb x 6

Bench Press
135lb x 10
225lb x 8
275lb x 8

High Rows
140lb x 8
230lb x 8
320lb x 6

Incline Bench Press
135lb x 8
185lb x 8
205lb x 8

Bent Lateral Raises DB
25lb x 8
30lb x 6
35lb x 8

DB Flyes
30lb x10
40lb x 8
50lb x 8

Lat Pulldowns
160lb x 8
205lb x 8
250lb x 8

Shoulder Press
135lb x 8
160lb x 8
205lb x 6

 

[FOOTBALL FAN]

well done on the test mate glad you wernt hurt too badly, big numbers on all your execises good session

 

[Hypocrisy86]

very impressive leg workout Fallen
Bet those legs feel bloated afterwards
Keep it up man

 

[TrueOutlaw]

interesting split i like the way u alternated the excercises w/ good weight too good job fallen

 

[fallen]

thanx guys i forgot to and the cardio at the end

Treadmill 5% incline 30 mins with 75lb vest on

 

[TrueOutlaw]

Treadmill 5% incline 30 mins with 75lb vest on

 

[fallen]

lol not fun but needed lol

All Super sets again

Hanging Knee Raises
3 sets of 15 reps

Squats
260lb x 10
340lb x 10
400lb x 10

Leg Extensions
170lb x 8
200lb x 8
240lb x 6

Seated Leg Curls
150lb x 10
180lb x 10
220lb x 8

Toe Raises
20lb x 15
20lb x 15
30lb x 15

Standing Calf Raises
360lb x 15
400lb x 15
450lb x 15

BB Curls
70lb x 8
80lb x 10
90lb x 8

Tricep Pushdowns
100lb x 10
120lb x 10
150lb x 8

Preacher Curls
60lb x 8
70lb x 8
80lb x 8

Skull Crushers
60lb x 10
70lb x 10
80lb x 10

Wrist Curls
50lb x 8
50lb x 8
50lb x 8

Reverse Wrist Curls
50lb x 10
50lb x 10
50lb x 10

Cardio
30min treadmill 5% incline at 3.8mph with 75lb vest

 

[FOOTBALL FAN]

12 movements and then 30 mins cardio I dont know what me more that or the 75lb vest good job mate

 

[fallen]

12 movements and then 30 mins cardio I dont know what me more that or the 75lb vest good job mate

lol thanx FF these last 2 workouts have been killer but i am having fun in the gym again and that makes a big differance

 

[fallen]

only cardio last night 45min with 75lb vest at 5% incline at 5mph. I didn't want to lift last night because we are going to star Rescue repealing tonight and I didn't want to be too sore to start.

 

[TrueOutlaw]

man your leg work is always impressive keep it up bro

 

[fallen]

man your leg work is always impressive keep it up bro

loving the legs bro

All Supersets again

Bench Press
185lb x 8
225lb x 8
275lb x 6

Barbell Rows
135lb x 10
185lb x 10
225lb x 10

Incline Bench Press
135lb x 8
185lb x 8
205lb x 6

High Rows
180lb x 10
270lb x 10
360lb x 8

DB Flyes
32.5lb x 8
37.5lb x 8
40lb x 8

Bent Lateral Raises
20lb x 10
25lb x 10
30lb x 8

Shoulder Press
100lb x 8
170lb x 8
210lb x 8

Lat Pulldowns
120lb x 10
160lb x 10
220lb x 10

 

[FOOTBALL FAN]

good session all supersets as well stirling stuff

 

[Banshee20]

Firemen are HOT!

















Great workout today Fallen! Looked intense. Nice pulldowns and awesome job on the cardio lately. Weighted vests are hardcore. I want to buy one.

Banshee

 

[fallen]

good session all supersets as well stirling stuff

Thanx FF i think i really like this Super set sessions they seem to really work the muscle and pumps all over are great.

Firemen are HOT!

















Great workout today Fallen! Looked intense. Nice pulldowns and awesome job on the cardio lately. Weighted vests are hardcore. I want to buy one.

Banshee

Thanx Banshee, trainers and part time cops are hot also lol. I really want a weighted vest but the only ones for sale here are 40lb I think i might order a 75lb one online so i will have one when i can't make it to the gym or the weather gets nice enough to go do some outside cardio

 

[TrueOutlaw]

good numbers everywhere bro and supersets too.... way to do it fallen

 

[Bulkboy]

everything looks really good man. good numbers everywhere. Keep it up