Hes so hot, just call him the Fireman

[MexicanMuscle]

hey fallen my parents are the same way, it is weird cause i am way taller than them!

 

[fallen]

hey fallen my parents are the same way, it is weird cause i am way taller than them!

yeah I have 2 brothers and we are all tall then my sister is short like my parents

Yesterday was rest day so went ahead and did some cardio at the casa 30 min jump rope 3min rounds with 1 min rest between, then 30 min boxing 3 min rounds with 1 min rest inbetween rounds

 

[MexicanMuscle]

sounds like u got a good cardio session man, i also do jumprope but early in the morning, i have to up it up next week though because i want the best results from my cut. keep it up man!

 

[Rocky]

Fucking hell Fallen, you are pushing somne almighty weights around! Especially given your height disadvantage with some exercises, I thought I had it hard at 6' 1"! Amazing leg press. I can only dream of that sort of lift. Incredible work.

 

[fallen]

Well some of you may know that I have been taking my brother in law to the gym with me. He has never lifted a weight in his life other than his 9 mth old son lol. So for now I'm changing my routine to a basic 3 day split, I was looking into a fullbody workout but when I told him about it he was sure that it was to hard.


Chest/Triceps

DB Bench
50lb x 15
75lb x 12
110lb x 8
5 sec hold on last 3 at bottom of each set

Incline Bench
115lb x 10
135lb x 10
185lb x 8

Hammer Strength Decline Press
180lb x 10
230lb x 8
250lb x 7

Cable Crossover
40lb x 12
50lb x 10
60lb x 8

Tricep Rope Pushdowns
80lb x 12
110lb x 12
150lb x 10

One Arm Reverse Grip Pulldowns
30lb x 10
40lb x 8
50lb x 8

Seated Tricep Overhead Extentions Burnout
110lb - 25lb by 10lb intervals x 10 each

Calf Raises
250lb x 50
250lb x 50

Great workout felt strong thoughout on some lifts I could have gone a little heavier IMO but thought I would run out of gas if I did.

 

[MexicanMuscle]

damn fallen huge numbers as always. u killed that chest session man. good luck with ur new trainee!

 

[TrueOutlaw]

good work fallen keep it up bro

 

[Project Evo]

Yeah, good luck showing the in-law on how it's all done.

Sweet work on the chest and tri's mate. Your numbers are always impressive...and you say you could have gone a little harder!! 100 reps for calves at the end too!! Insane work buddy, keep it up.

 

[fallen]

MM - thanx the new trainee is going to take some time to get used to lol i normally workout alone

Thanx TO - I tried to get him to do a fullbody like you but I think your log scared him

Evo - I slack on my calves from time to time cuz i'm extremly flat footed so the strech causes some pain but last night they felt ok so i figured take advantage of it

 

[FOOTBALL FAN]

good luck training him up it will be intresting for you to see his gains and think that its because of how you helped him

 

[fistacuffs]

NICE session bro!! Impressive 3 second hold on DB bench! Keep it up bro!

 

[Flex]

Good luck training your friend.

 

[fallen]

thanx Fistacuffs i'm feeling that last effort today forsure sore as hell lol

Thanx Flex i think it will be a fun challenge for me and i am xcited to see how he progresses plus it will be cool knowing that if he reaches his goal i had a hand in it. Thanx for all your help.

 

[fallen]

Back and Biceps

Preacher Curls
45lb x 12
55lb x 10
70lb x 8
80lb x 8

Bentover Barbell Rows
95lb x 12
135lb x 10
155lb x 8

Barbell Curls
60lb x 10
70lb x 8
80lb x 8

Hammer Strength High Rows
140lb x 12
200lb x 10
250lb x 8

Hammer Curls
30lb x 10
40lb x 10
50lb x 10

Seated Cable Rows
150lb x 10
165lb x 8
180lb x 7

Cable Curls (one arm at a time)
30lb x 12
50lb x 10
60lb x 8

Lat Pulldowns
145lb x 10
175lb x 8
220lb x 7

 

[MexicanMuscle]

awesome session Fallen, u got some big numbers man, those pulldowns are huge. u killed those bi's as well man!

 

[fallen]

thanx MM my arms are dead today lol best feeling in the world

 

[Project Evo]

Quality session Fallen, good numbers complimenting good exercises. Nice one mate.

 

[Rocky]

Huge sessions as always Fallen - you bro-in-law will have a tough time keeping up with the work even with the less weight! Good stuff man.

 

[fallen]

Quality session Fallen, good numbers complimenting good exercises. Nice one mate.

thanx Evo i really think that i should start planning my workouts before but i just like to go by feel

Huge sessions as always Fallen - you bro-in-law will have a tough time keeping up with the work even with the less weight! Good stuff man.

Thanx Rocky i don't get my in law to always do everything i do but he is trying hard to keep up so i have to slow him down sometimes

Legs

Seated Leg Curls
110lb x 15
160lb x 12
200lb x 10

Squats
135lb x 12
205lb x 10
250lb x 8
315lb x 6

Seated Calf Raises
90lb x 20
90lb x 20
100lb x 20
100lb x 20

Lying Leg Curl
150lb x 12
190lb x 10
205lb x 8

Barbell Shrugs
200lb x 12
300lb x 12
450lb x 12

Standing Calf Raises
300lb x 16
400lb x 15
400lb x 20

DB Shrugs
100lb x 10
100lb x 10
100lb x 10
With 10 sec hold last 2 reps of every set

Leg Extensions
180lb x 12
200lb x 10
220lb x 10

 

[MexicanMuscle]

damn big session man, those squats are looking great.