Hes so hot, just call him the Fireman

[Bulkboy]

awesome arm session fallen, love the exercises u chose and the weights are damn good too

 

[fallen]

Glex - thanx yeah my arms are getting stronger

Rocky - Yeah needed to redeem myself after last time lol

Serb - thanx yeah i might give that a try see how it works out

Bulkboy - I try to mix up my movements cuz i get bored real easy

Chest
DB Bench
80lb x 12
100lb x 10
115lb x 6

Pec Deck
120lb x 12
150lb x 10
190lb x 8

Incline Bench
135lb x 10
155lb x 10
185lb x 8

Stair Master 10 mins 60 steps per min

 

[Clint]

OH SNAP!!! look at those flat presses

strong as always big man

incline is strong too considering you hit flat HEAVY and pec dec considerably hard as well.


Hows the firefighting career treating you? You are a true firefighter now correct? You out there doing your thing too I bet

 

[DelgadoMon]

Lookin strong my friend!! Your chest must be pretty beast like by now huh? Keep at it buddy.

 

[Bulkboy]

very strong flat presses man, impressive the incline bench is good to, love ur workouts, good exercises and weights all the time

 

[Rocky]

As everyone has sadi - huge DB's. Short and sweet sir.

 

[SerbMarko]

nice chest workout man.. hit the whole chest with limited sets.. looks solid.. nice weights as well.. keep at it..

 

[fallen]

Tweak - glad you back posting and in my log no less. I am a certified FF i just got to take 2 more 4 wk classes so i can work in my city. They require HAZMAT Tech and ARFF cert. to work here.

Delgadomon - thanx and glad you are back as well. No beasty chest yet but getting there

Bulkboy - that means a lot to me bro I always feel like i need to plan my lifts better.

Rocky - yes sir just like i like my women

Serb - thanx as always

Back

Bent Over BB Rows
135lb x 10
185lb x 8
205lb x 8

T Bar Rows
90lb x 10
135lb x 10
180lb x 10

Pulldowns
160lb x 12
190lb x 8
220lb x 8

Cardio
20 min Sprints

I really hated this workout. I was at the gym at 5:30 am and my body just had no energy at all so i kinda cut it short.

 

[SerbMarko]

ya 530 is damn early to train back.. but anyways still a decent outing.. those are some nice pulldowns.

 

[Rocky]

Damn and I thought I was up early! No wonder you didn't have your usual zest. It may not be as heavy as you usually do but it's still heavy by most standards - you'll be more fired up next time.

Oh and HA HA HA HA HA HA HA HA HAAAAA!

 

[Glex]

I really hated this workout. I was at the gym at 5:30 am and my body just had no energy at all so i kinda cut it short.

It happens. Looks like the weights didn't suffer at all, though.

 

[philosopher]

good session Fallen. And right after that some intense cardio, i never like that but its part of the job. Keep up the good work.

 

[Chesticles]

Still good weights dude. And I noticed your only cardio is doing sprints, don't you think you should switch it up a bit?

 

[Bulkboy]

thats a good back session fallen, maybe not heavy for u but for most people thats a lot of weight keep it up man!

 

[Clint]

mmm I'm loving those sprints at the end dude thats how men roll

as far as the session

1.) if you were in the gym at 5:30, what time did you actually wake up? 4:45?

2.) still some solid work dude, I'm sure if you continue lifting in the morning you'll eventually adapt, plus working out that early in the day (for me at least) has always given me a sigh of relief because now its out of the way and you don't have to worry about it, you can just go out and do your thing

updates?

 

[Turkish1530]

u actually made it the gym at 5:30 am????? i tried to go one day at 10am and had probably the worst shoulder workout ever......

 

[fallen]

thanx everyone for the support. Chesty yeah i need to change it up but sprints are one of the few things that keep me interested during cardio lol and tweak yeah i was up at about 4:45 or so. I left my log book at the gym but i grabbed it last night.

Shoulders and Traps

Shoulder Press
100lb x 12
190lb x 10
240lb x 6

High Rows
130lb x 12
145lb x 10
160lb x 8

Seated DB Lateral Raises
20lb x 12
25lb x 10
30lb x 8

DB Shrugs
105lb x 12
115lb x 10
130lb x 10
10 sec pause at top for the last half of reps on every set.

BB Front Raises
45lb x 12
60lb x 10
60lb x 10

Cardio
30min Elipitcal machine

 

[Clint]

look at them shoulder presses

rows are quite solid, laterals are a nice touch

shrugs are outstanding as always, I especially like that squeeze at the top at the very end.

Nice BB Raises too, I've actually never tried those

cardio =

you know what you should do sometime, grab the heaviest dumbells you can hold, hold them for like 30 seconds, your traps will be like FWAP! then, drop set...BAM, grab some DBs a little lighter and bust out like 10 reps. Feels great and great for the grip

 

[fallen]

Arms

Close Grip Bench
95lb x 15
135lb x 12
165lb x 9

DB Curls
50lb x 10
60lb x 10
70lb x 6

Cable Pushdowns
130lb x 12
145lb x 10
160lb x 8

Preacher Curls
80lb x 12
100lb x 10
120lb x 8

Skull Crushers
90lb x 12
110lb x 10
115lb x 8

High Cable Curls (weight is each arm)
25lb x 12
30lb x 10
335lb x 8

 

[Clint]

great close grips right there dude I think you could do more especially for as much as you could bench, hell if your triceps are a weak point if they were strong then good lord I don't want to know how great your bench would be

curls are ridiculous

skullcrushers are nice as well

great arm session dude