Hes so hot, just call him the Fireman

[fallen]

Enjoyed the shock so much i did it again with my back

Lat Pulldowns
130lb x 30
160lb x 20
130lb x 30

High Row
140lb x 25
160lb x 20
120lb x 35

Deads
135lb x 25
225lb x 20
155lb x 30

Wide Grip Seated Rows
105lb x 25
125lb x 20
110lb x 35

30min cardio

 

[Basebodyfitnesspaul]

Not only big weights, but crazy high reps there too man, whats with that? Good session though, must have been pretty hardcore . Legs for me tommorow, hopw you tune in for that one, it's goin get "Nasty" haha.

 

[Glex]

Geez, crazy volume! And your weight is still pretty sick. Maybe I'll have to try that

 

[mvsf1]

I can't imagine myself doing half an hour of cardio after that heavy weight session!!!

 

[onebigeric]

Your volume and goals with such are both excellent, Fallen Anything new with the academy lately?

 

[FOOTBALL FAN]

how did you enjoy the high rep deads?? I bet they were pretty brutal towards the end

 

[fallen]

Base - thanx the weights felt ok wish they were still heavier. The reps is just for the shock of it. I have been in a rut for a little while and i needed a change.

Glex - it's rough but a fun change thanx for stopping by.

mvsf - the cardio is a must with the academy or just me i don't think i would have done any lol

OBG - Thanx we are putting together all the things we have learned thoughout the year because next month starts live fire training. We are starting from a dead stop at the station to overhaul after the fire is out and everything in between

FF - the deads was one of the hardest things to do i was walking when i left the gym every part of my body hurt

 

[fallen]

I have been on vacation with my son but this is from Mon night I went high reps on legs and i am still walking funny today a little.

Donkey Calf Raises
300lb x 20
400lb x 20
400lb x 20

Leg Press
480lb x 25
880lb x 15
580lb x 20

Seated Leg Curls
100lb x 20
170lb x 15
12lb x 20

Seated Calf Raises
100lb x 50
150lb x 50

Hack Squats
180lb x 20
400lb x 18 --> for Pumba
300lb x 15

SLDL
135lb x 25
225lb x 20

 

[onebigeric]

Crazy good work, Fallen Calf raises and your hacks are definite standouts.

 

[fallen]

Thanx FF I can never seem to get my calves sore anymore

Tues.

Arms

DB Overhead Tri Extensions
65lb x 12
75lb x 12
85lb x 10

Seated DB Curls
30lb x 12
35lb x 12
40lb x 10

Rope Extensions
100lb x 20
115lb x 16
130lb x 12

Preacher Curls
70lb x 15
80lb x 12
120lb x 10

Close Grip Bench
95lb x 20
135lb x 15
135lb x 10

Concentration Curls
25lb x 16
30lb x 12
35lb x 20

Reverse Grip Cable Extensions (one arm at a time)
30lb x 16
40lb x 14
50lb x 10

Barbell Curls
50lb x 12
60lb x 10
90lb x 8

 

[Basebodyfitnesspaul]

Good session there man Lots of volume, your arms must have been pumped to the max after all them 24 sets! Ha ha. Good job bud.

 

[onebigeric]

Excellent volume there, Fallen Rope extensions were very impressive.

 

[Clint]

reps reps reps! look at all the reps! if you werent swole after this session then I dont know what your problem was

preacher curls are very strong as always, your biceps have always been one of your strong points, besides the obvious Spartan like strength in your Legs

excellent work Paul, keep it up

 

[fallen]

Base - thanx yeah they were pumped for hours afterwards damn that felt great

OBG - thanx now if i could get the upper head to pop it would be great

Tweak - Spartan Paul....that has a good ring to it. or even The Spartan Firefighter that sounds better thanx bro and yeah it was a great pump

 

[Project Evo]

Fallen is ascending! Bionic stuff indeed. Can't get your calves sore anymore????? Train them fucking harder then!!! Lol!! Great log as ever Fallen, keep it real buddy.

 

[CaptainCharisma]

someone hose me down the firemans got me burning up

badass looking workouts here fallen...burnin a hole in my pants

 

[fallen]

Mon A.M.

Shoulders

Shoulder Press
100lb x 15
150lb x 12
200lb x 8

Lateral Raises
70lb x 12
90lb x 10
120lb x 8

BB Front Raises
40lb x 12
50lb x 10
60lb x 8

Reverse Pec Deck
70lb x 12 (should've started heavier)
100lb x 12
150lb x 8

Cardio
Elliptical machine 20mins (ran out of time and had to cut cardio short)

 

[FOOTBALL FAN]

your lateral raises and shoulder presses are monster good job

 

[Basebodyfitnesspaul]

The insane things in your workout:-


Shoulder Press
100lb x 15
150lb x 12
200lb x 8

Lateral Raises
70lb x 12
90lb x 10
120lb x 8

Reverse Pec Deck
70lb x 12 (should've started heavier)
100lb x 12
150lb x 8

Thats insane! Good job man! Basically, the whole workout was crayzee! After the heavy presses those barbell front raises must have been burning like hell! Awesome workout. One hell of a strong guy , keep up the great work mate.

 

[Project Evo]

Woah! Awesome work on those delts mate. Those lateral raises are just plain insane buddy. Two feet wide for sure.