Hes so hot, just call him the Fireman

[fallen]

Glex - yeah on regular decline i feel really awkward maybe im just too tall to be comfortable

Rocky - yeah i just get lazy but i am super motivated to keep up my log and i will be here daily even if only to update it

miamiracing - thanx bro for coming by and always gotta move more

Legs - more so quads and calves

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

Seated Leg Extensions
150lb x 15
170lb x 12
200lb x 10

Donkey Calf Raises
300lb x 15
400lb x 15
400lb x 15

Squat
200lb x 12
300lb x 10
400lb x 10
400lb x 10

Seated Calf Raises
100lb x 25
100lb x 25

 

[Rocky]

Back once again with those magnificent squats.

I want to squat that.

 

[PrizeFighteR]

Now that's a legs session

 

[Glex]

Ah, there's those sexy fireman legs. You could carry both Rocky and I out of a burning building with us slung over your shoulders

 

[fallen]

Rocky - thanx bro you may wanna squat like me but i wanna be ripped like you

Prizefighter - thanx for stopping in and the kind words

Glex - these firefighter legs will carry you and Rock anywhere you wanna go

Shoulders

Side Laterals
10lb x 10
15lb x 10
20lb x 10
25lb x 10

Over Head Press
145lb x 10
160lb x 10
205lb x 10
235lb x 8

Shrugs
225lb x 15
270lb x 15
360lb x 15
455lb x 10

Upright Rows
100lb x 10
130lb x 10
160lb x 10

 

[fallen]

Arms

Barbell Curls
45lb x 12
65lb x 10
85lb x 10

Cable Extensions
130lb x 15
150lb x 15
200lb x 10

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

Close Grip Bench
95lb x 15
135lb x 15
185lb x 10

Lying Cable Curls
60lb x 12
75lb x 10
90lb x 8

Seated Overhead Tri Extension
70lb x 20
130lb x 15
175lb x 12

 

[Hypocrisy86]

Shit, a true Texas power house Fallen!
mega-heavy squats,
biceps and triceps Workouts are getting heavy too man, thats goood
get them blasted to pieces
bet you'll squat 500 for 10 soon man, keep it up, you'll be able to squat a fire truck one day!

 

[Rocky]

Superb work. upright rows are huge. And all those arm exercsies are good weight for those reps.

 

[fallen]

Hypo - thanx bro yeah i can't wait to keep breaking my personal best

Rocky - thanx as always i plan on never leaving a big gap in my log entires.

Chest

DB Bench
75lb x 12
85lb x 10
115lb x 7

Incline DB Bench
70lb x 12
80lb x 10
85lb x 8 (felt really heavy after the flat bench)

Incline DB Flyes
30lb x 12
40lb x 10
50lb x 10

Dips (Super set with Pec Deck)
Me x 12
Me x 12
Me x 12

Peck Deck
190lb x 10
210lb x 10
250lb x 10

 

[PrinceVegeta]

Nice sessions there fallen! keep up the good work

 

[PrizeFighteR]

Solid work, heavy DB press

 

[fallen]

Prince - thanx for stopping by bro

prizefighter - gotta love the dbs all day

Back

BB Rows
135lb x 12
185lb x 10
225lb x 10

Wide Grip Pulldowns
165lb x 12
195lb x 10
210lb x 8

One Hand Rows
70lb x 10
90lb x 10
120lb x 10

Pullovers
160lb x 10
200lb x 10
250lb x 10

 

[knight_rider]

sick session, but im more intrested in that lady in your avatar fuck yeah

 

[Rocky]

Sweet back work! Those pullovers are heavy as fuck!!

 

[mexiFRO]

Big numbers on that back workout! How much do you weigh? (I think I missed it)

 

[fallen]

knight rider - haha thanx and yeah my avi distracts me a lot too

Rocky - those pullovers made my abs sore even lol

mexofro - thanx and i think i am still 270lb but it has been a lil bit since i weighed myself

Shoulders and Traps

Front DB Raises
15lb x 10
20lb x 10
25lb x 10

DB Press
50lb x 12
65lb x 10
75lb x 10 ---> felt strong i should've gone heavier

Side Cable Twist
20lb x 15
20lb x 15
25lb x 15

Shrugs
270lb x 12
360lb x 12
500lb x 12 10sec hold on the last rep of every set

High Row
120lb x 10
150lb x 10
200lb x 10 ----> same as presses I really wish i would've gone heavier just felt so strong this morning

 

[Rocky]

I'll say you were strong - shrugs, presses and rows were huge for those reps!

 

[fallen]

Thanx Rocky this week has been great really feeling strong and loving it.

Arms

Close Grip Bench
135lb x 15
185lb x 12
205lb x 10

Cable Curls (facing away from stack)
70lb x 15
100lb x 12
130lb x 10

Overhead Tricep Extensions
130lb x 12
160lb x 10
190lb x 10

DB Curls
35lb x 12
45lb x 10
50lb x 7

Tricep Cable Extensions
150lb x 12
170lb x 10
200lb x 8

Barbell Curls
65lb x 10
85lb x 10
100lb x 10

 

[PrinceVegeta]

Awesome sessions man!! great stuff!

 

[knight_rider]

some nice sessions! how are those cable curls going! im a big fan of them but its been awhile since i did them! i like to face away from the stack Ronnie style, nothing like the fear of having the cable cut your nutsack to keep it strict lol!