Hes so hot, just call him the Fireman

[fallen]

bulkboy - thanx bro thick and wide all day lol

Rocky - i always want to do more but no time

Cardio
45min eliptical machine - incline 10 resistance 5

 

[fallen]

Thurs morning
Shoulders and Traps

Seated DB Press
65lb x 12
70lb x 12
75lb x 10

Seated DB Laterals
20lb x 12
25lb x 10
30lb x 10

Standing Calf Machine Shrugs
300lb x 20 10 sec hold on last rep
400lb x 20 10 sec hold on last rep
450lb x 20 10 sec hold on last rep

Reverse Pec Deck
65lb x 12
80lb x 10
95lb x 8

Felt kinda weak this morning not to sure why but I don't like that feeling at all, I hope it isn't there fri am.

 

[Rocky]

You may have felt it but it didn't look it.
Strong presses and rev pec dec and again those pause shrugs are great.

 

[Bulkboy]

nice db presses there fallen we all have those days when were just not there and feel kinda weak, just gotta push through with it...

 

[miamiracing]

nice shoulder workout fallen, looks awesome!

 

[knight_rider]

some good sessions there! keep it up

 

[fallen]

Rocky - just wasn't feelin it i guess but thanx

Bulkboy - yeah can't let little shit stop you

miamiracing - thanx for coming by

kinght rider - loved that show btw lol thanx a lot

Cardio - 30min eliptical machine - incline 10 resistance 5

Arms

Tri-Set
Skull Crushers
70lb x 10
70lb x 10
70lb x 10

Close Grip Bench
70lb x 12
70lb x 12
70lb x 12

E-Z Bar Curls
70lb x 12
70lb x 12
70lb x12

Super Set
Overhead BD Extensions
80lb x 12
80lb x 12
80lb x 12

Spider Curls
70lb x 10
70lb x 10
70lb x 10

Cable Pushdowns
70lb x 12
120lb x 12
150lb x 12

Cable Curls
60lb x 12
100lb x 12
120lb x 12

 

[Bulkboy]

shit thats alot of volume for arms:O

great numbers for all exercises too, keep up the good work man

 

[Chesticles]

Tri set must of bbbuurrnnttttttt

Dam you for having an incline setting on your elipticals

 

[fallen]

bulkboy - yeah really trying to spur some growth in the arms thanx

Chesty - long time no see bro thanx, yeah that is one helluva way to start a workout

Legs

Leg Extensions
160lb x 12
200lb x 10
220lb x 10

Hack Squats
250lb x 12
350lb x 12
450lb x 10

Standing Calf Raises
400lb x 20
500lb x 16
600lb x 15

Squats
240lb x 20
300lb x 16
400lb x 15

Felt really good this morning I only wish I had more time for calf work.

 

[jornT]

I heard you want me to call you fat aswell

Why are you doing legg extensions first, and why do you such high rep squats?

You must squat impressie numbers if you do them first thing low rep

 

[fallen]

I heard you want me to call you fat aswell

Why are you doing legg extensions first, and why do you such high rep squats?

You must squat impressie numbers if you do them first thing low rep

Hell yeah I ain't been called fat for awhile and I knew you were the one to do it. I can always use the extra encouragement. To answer your questions, I don't know. I was taught to do leg extensions first along time ago and just still do for the most part. I decided to go a little lighter with higher reps since it has been awhile since I train legs proper like. My P.B. is 500lb

 

[Bulkboy]

the squats are damn impressive!!! insane numbers on em considering u did em dead last, shit thats awesome, u go to paralell or atg?

 

[fallen]

paralell is good for me any lower and my knee would quit on me. I feel i am just too tall to go lower

 

[Rocky]

I hate you for those squats! Excellent reps for that weight! Doing them last too! Bastard!

lol at the arms session I get the feeling you couldn't be bothered to strip the 70lb off the bar through that one!

 

[fallen]

Been lazy again but here we go again

Chest

Bench
155lb x 10
255lb x 6
255lb x 6

Incline Bench
185lb x 6
185lb x 6

Decline Bench - I hate declines just an akward movement to me
205lb x 4
225lb x4

Pec Deck
230lb x 6
250lb x 6

New routine, I am trying to add some good size to my chest

 

[philosopher]

Good to see your back m8. Keep us updated in 2008 now m8. Great workout

 

[Rocky]

Nice to see you posting again. Still just as strong as ever too.

 

[Lionheart]

Strong chest workout no dout..

 

[Glex]

Bench looks strong there, Fallen. Nothing adds size like the good ol' bench press!