Hes so hot, just call him the Fireman

[Project Evo]

goddamit mate, I'm missing your log! I'm only having a few minutes...

sheeeeeesh...

 

[fallen]

Back and Biceps

Cable Pulldowns
135lb x 12
180lb x 10
225lb x 8

Barbell Rows
135lb x 12
185lb x 10
205lb x 8
225lb x 8

Cable Curls(one arm at a time)
70lb x 12
80lb x 10
100lb x 8

Hammer Curls
45lb x 10
50lb x 8
60lb x 6

Overhead Cable Curls
40lb x 12
50lb x 10
60lb x 8

Barbell Wrist Curls
60lb x 20
60lb x 20
60lb x 20

Rotory Lat Row
160lb x 12
205lb x 10
250lb x 10

Stair Climber
25min at 60steps per min

 

[FOOTBALL FAN]

some impressive weights there and to finish it up with the stairclimber thats alot of steps, whats a rotary lat row??

 

[MexicanMuscle]

great session man, u hit that back hard. those pulldowns are lookin very impressive and so are those rows. great work on the biceps too!

 

[fallen]

thanx FF yeah i was hurtin on that stair climber but might as well get used to it lol. This is what that macine looks like....

MM - thanx again bro hope you have a great trip

 

[Line]

Is that you in the pic on the machine


Nice weights all-around bro. You're pulling a lot of weight there

 

[fallen]

lol nope not me he's a little too....white to be me and a lot smaller than me but the guy in the pic has less bf so whatever lol thanx Line

 

[PUMBA]

Busting those biceps yeah! 100lb single arm WOW!!, 60n on the hammer good to bro. Keep me posted on the legs. I leg pressed today, nothing near your monsterous poundages though. Go hard young man.

 

[fallen]

Well I got some bad news, last thurs at class we were replacing a busted hose and i guess when i rolled out the new hoses one was really wet and heavy, I pulled something in my left side. My left lat and left inner chest hurt bad and i even had some minor bruising on both sides. Well since come sunday it wasn't hurting anymore i desided to train shoulders and legs. But doing squats my left side starting hurting again and i damn near fell over. So this workout is from sunday, but i will be taking a week off to recoup but the fire acedemy does belive in time off so i hope i will heal ok.

DB Lat Raises
20lb x 10
25lb x 8
30lb x 8

Leg Extinsions
180lb x 10
220lb x 10
250lb x 6

Reverse Pec Deck
55lb x 10
85lb x 8
100lb x 6

Calf Machine Shrugs
300lb x 15
350lb x 12
400lb x 15

Squats
185lb x 12
225lb x 10
315lb x 6

Seated Calf Raises
90lb x 20
135lb x 10
180lb x 10

Seated DB Overhead Press
55lb x 12
65lb x 10
75lb x 6

Standing Calf Raises
350lb x 15
400lb x 15
400lb x 15

 

[FOOTBALL FAN]

still some good numbers have a good rest and hopefully youll be back at it next week

 

[Clint]

thats too bad about getting hurt...a week off will do you some good. This was still a pretty productive session though and enjoy your week off Fallen

 

[fallen]

thanx everyone yeah rest is kinda nice hope to come back stronger

 

[PUMBA]

You will bro, you'll be back strong and big. PS that poor girl in your Av must have a sore ass after shitting a soccer ball, ouch

 

[fallen]

You will bro, you'll be back strong and big. PS that poor girl in your Av must have a sore ass after shitting a soccer ball, ouch

lol the girl in my avi does have a sore ass but it ain't from the soccer ball

 

[PUMBA]

lol the girl in my avi does have a sore ass but it ain't from the soccer ball

Your a bad bad man and we love you for it!!!

 

[Rocky]

That's a shitter about your injury especially considering how well your training was going, but hopefully the week off will do you a power of good! Take care man.

 

[fallen]

Thanx Pumba and Rocky well my week off did some good but it did become aparent that my chest is still not back at 100.


Chest and Tricep

Incline Bench Press
135lb x 12
185lb x 8
205lb x 7

Bench Press
135lb x 12
225lb x 6
275lb x 4

Pec Deck
85lb x 10
100lb x 10
130lb x 8

Seated Tricep Extension (plate loaded machine)
45lb x 12
70lb x 10
After my secound set the coupling that holds the weights broke into two pieces so that ended that lol

Seated Overhead Extension
100lb x 12
145lb x 8
175lb x 6

Cardio - Eliptiqual (sp) machine
30min - 600 cals

By this time my chest was hurting enough to call it a night minus the cardio, so thats it for last night and i hope wed. goes better than mon.

 

[FOOTBALL FAN]

good numbers sorry to hear it didnt go quite how you wanted better luck on wednesday

 

[Line]

Glad to see you're back bro. Good numbers on the presses and those overhead extensions are sick. Keep it up

 

[fallen]

FF - thanx yeah i hope Wed goes better but i'm just glad to be back at the gym

Line - thanx numbers will get better no doubt and cardio is slowly getting easier lol