Hes so hot, just call him the Fireman

[Turkish1530]

i do not understand how anyone can possibly hit the gym at 5:30 in the morning....i would probably fall asleep on a bench or something ...let us know how it goes fallen

 

[fallen]

Chest

DB Bench
75lb x 12
100lb x 10
115lb x 7

DB Incline
55lb x 12
65lb x 10
75lb x 7

Pec Deck
100lb x 12
120lb x 12
150lb x 10

Dips
Me x 12 x 3

Seated Low Cable Crossovers
35lb x 10
40lb x 10
50lb x 10

 

[fallen]

Rocky - Not really I have a good size waist as is but no matter how much weight i add it seems to stay the same.

Bulkboy - Yeah i really need to stick with the cardio not so much for weight loss but more for endurance

OBG - Thanx yeah I've been going at 5:30 for a few months now it is still rough and i can't lift as much as i can in the evening but it is still better than nothing

Turkish - It takes some getting used to no doubt i just wish i had a little more time to do a few more movements in the morning.

 

[fallen]

Back

Seated Rows
165lb x 12
195lb x 10
210lb x 10

Deadlifts
135lb x 15
185lb x 12
225lb x 10
300lb x 10

Hammer Strength Pull Overs
110lb x 12
160lb x 12
200lb x 10
300lb x 10

Hanging Leg Raises
Me x 15 x 3

 

[Bulkboy]

damn those are some awesome deads there fallen, heavy ass back session for sure, and finishing up with some abs in the end

gotta get that sixpack baby

 

[Rocky]

Nice work. Good thickness moves there. Huge pullovers.

 

[fallen]

Bulkboy - ha ha yeah i would be happy with a 2 pack at this point thanx

Rocky - Thanx i love working out my back it is my favorite since it seems to respond well

Shoulders and Traps

BB Overhead Press
I havent done these in a long time cuz i do have shoulder problems, but was feeling good this morning so said fuck it why not.
95lb x 12
135lb x 12
185lb x 10

Reverse Pec Deck
75lb x 12
85lb x 10
100lb x 10

High Rows
95lb x 12
135lb x 10
185lb x 8

One Arm Side Laterals
30lb x 12
35lb x 12
40lb x 10

Shrugs
225lb x 12 Ten second pause at top of last 6 reps
360lb x 12 Ten second pause at top of last 6 reps
450lb x 12 Ten second pause at top of last 6 reps

 

[fallen]

Abs and Calves

Weight Crunches
20lb x 25
20lb x 25
20lb x 25

Leg Press Calf Extensions
400lb x 15
600lb x 15
900lb x 12 P.B.

Medx Core Machine
220lb x 12
300lb x 12
320lb x 12

Donkey Calf Raises
250lb x 15
300lb x 15
400lb x 12

Cardio
20min jog on treadmill

 

[Rocky]

Glad the shoulder was ok for you to do those quite excellent presses.
Damn that 10 second pause at the top of those massive shrugs!
Congrats on the leg press too - fucking huge weight!

 

[Bulkboy]

god damn those military presses are quite a strong for having a bad shoulder!!! and those shrugs are off the hook!!! great work again fallen...

 

[Glex]

There's that massive weight on da legs

You can hold those shrugs for 10 seconds? I'd be lucky to get 1/10

Those overhead presses are really impressive!

 

[miamiracing]

jesus u goin mofo heavy bra.. looks awesome !!

 

[fallen]

from last fri

Bi's and Tri's
Tri Set #1

Standing EZ bar Curl
90lb x 8
90lb x 8
90lb x 8

Skull Crushers
90lb x 8
90lb x 8
90lb x 8

Close Grip Bench
90lb x 8
90lb x 8
90lb x 8

Super Set #2

Spider Curls
65lb x 10
65lb x 10
65lb x 10

Over Head DB Extensions
75lb x 10
75lb x 10
75lb x 10

Super Set #3

Cable Concentration Curl
50lb x 12
50lb x 12
50lb x 12

Cable Tricep Kick Backs
50lb x 12
50lb x 12
50lb x 12

 

[fallen]

Rocky - Thanx yeah i was really happy with my shoulder no adverse effects either. Sore but not injured.

Bulkboy - yeah my traps are strong i just wish they would grow a little faster.

Glex - haha yeah the hold is a killer but it seems like if i don't do that then my traps just don't get as good of a workout thanx again

miamiracing- thanx a lot gotta go heavy or go home lol always wanted to say that

 

[fallen]

From mon. morning. We got tho the gym late and then the local news was filming live so there was a bunch of extra people in the way that slowed us down. Well need less to say i didn't get to do all that i wanted to but here it is either way.

Chest

Bench Press
135lb x 12
225lb x 12
275lb x 8 - started coughing on the 8th one that i was going to drop it on myself.

Decline Bench
135lb x 12
185lb x 10
225lb x 10

Incline Flyes
30lb x 12 - Should've started heavier.
40lb x 12
60lb x 10

 

[Bulkboy]

damn that is some nice pressing right there man, flat bench is awesome, finishing up with some good flyes just to get that pump going huh? awesome work man keep it up!

 

[kickazz23]

yea man, i like the weight for the dumbell incline, very impressive...keep it up

 

[fallen]

Bulkboy - ha ha yeah "pump" thanx as always

kickazz - Thanx for stopping by, see you around the boards

Tues Morning

Back

Barbell Rows
135lb x 12
185lb x 12
225lb x 10

Lat Pull Downs
150lb x 12
185lb x 12
205lb x 10

DB Rows
85lb x 12
100lb x 12
110lb x 10

Weighted Crunches
40lb x 15
40lb x 15
40lb x 15

 

[Bulkboy]

damn sweet session there fallen, looks like u covered that back all the way, bb rows are strong, db rows are fucking awesome, and using 205 on the pulldowns are pretty damn good too, those lats must have been stretched to hell finishing with some nice ab work too

 

[Rocky]

Nice going Fallen. DB rows and pulldowns look solid. Nice simple and effective session.