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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Feb 04, 2010 1:24 pm 
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Stegosaurus
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nice job on the deep squats. i think that is the way to squat! Do you have an old large tired around the firehouse? and a sledgehammer? I would use that for your abs if possible over the cable machine.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Feb 04, 2010 1:28 pm 
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Gorilla
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We have lots of sledgehammers, and I asked a guy at the city garage about 2 years ago if I could have a big tire. He said yes, but I never got it. Maybe I can find something.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Feb 04, 2010 1:31 pm 
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Stegosaurus
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you should def go get the tire . because then you can do tire flips too and they are a great exercise. good for everything. core, leg, cardio. you can also do jumps on and off the tire.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Feb 05, 2010 1:41 pm 
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Gorilla
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Posts: 595
Location: Virginia, USA
02/05/2010

Workout:
Deadlift - 135 lbs x 5, 150 lbs 4 sets of 5
- I went light on this today (especially the first set) to make sure there was no back pain. And there was none :D , but maybe it wasn't such a great idea to do this the day after Squats, I definitely still felt the damage from them in my quads, hams and glutes. I'll have to break up my week differently next time.
Bent-over Rows - 95 lbs 5 sets of 5
Hypers (lower back) - 3 sets of 10, no weight
Barbell Curls - 55 lbs x 5, 60 lbs x 5, 65 lbs x 5, 70 lbs 2 sets of 5
-By the last set, I felt like I could have done 70 lbs for all 5 sets (at least). It had been about a year since I used a barbell for curls, so I wasn't sure where to start. Oh well, I'll know next time.
I wanted to do some cardio today, but it started snowing outside and I didn't want to get caught driving in it again (last time someone hit me). Just as well probably, my legs were feeling pretty drained from yesterday and today.

Food:
Pro bar Koka moka
Bowl of Grape Nuts Cereal with soy milk and banana
1 navel orange
PB Cliffs Bar
PB Cliffs Builder Bar
another banana
Tofurky kielbasa with marinara and whole wheat penne
2 handfuls of alfalfa sprouts
broccoli slaw
some dried figs, dried kiwi, and sunflower seeds
2 slices ezekiel bread, almond butter, strawberry simply fruit
tofu & vegetable stir fry with brown rice
vegetable dumplings

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Last edited by Rob PMFF on Sat Feb 06, 2010 7:07 am, edited 1 time in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Feb 05, 2010 11:37 pm 
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Stegosaurus
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Location: Plains, PA
nice 2 see you back on the deads and pain free

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Feb 06, 2010 12:49 pm 
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Gorilla
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Posts: 595
Location: Virginia, USA
02/06/2010

Working today for 24 hours, no gym time. Its snowing, so I'm not gonna go out to the shack and freeze my ass off while using rusted free weights. :lol:

Food:
Bowl of Grape Nuts cereal with soymilk and banana
2 navel oranges
2 pieces of fruit leather
Pro Bar Koka Moka
sandwich: 2 slices ezekiel bread, 6 slices tofurky, vegenaise, spinach, alfalfa sprouts
another banana
whole wheat penne with marinara and torfuky kielbasa
PB Cliffs Bar

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Last edited by Rob PMFF on Sat Feb 06, 2010 10:23 pm, edited 3 times in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Feb 06, 2010 12:52 pm 
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Gorilla
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Location: Virginia, USA
MaryStella wrote:
nice 2 see you back on the deads and pain free


Yeah, I just wish I didn't feel like I have to use a belt...The one time I didn't use it was when I got hurt. :x

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sun Feb 07, 2010 8:34 pm 
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Stegosaurus
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I don't like the belt idea at all.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Feb 08, 2010 1:25 pm 
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Gorilla
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Location: Virginia, USA
MaryStella wrote:
I don't like the belt idea at all.


Don't know what to do, honestly. Damned if I do, damned if I don't, it seems like.

02/08/2010
At work again 24 hrs. Did nothing strenuous yesterday. Spent the day with my wife: Went to Church, took a nap, watched TV (but not the Superbowl :lol: ), ate food (but not as much as usual).

Food:
Bowl of Grape Nuts cereal with soy milk, 12 blackberries, and a banana
2 navel oranges
2 more bananas
1 PB Cliffs Bar
2 bowls of brown rice, tofurky kielbasa, black-eyed peas, spinach, tomatoes, and garlic
2 strawberry fruit leathers
bowl of whole wheat penne, cashew cream sauce, sundried tomatoes, basil, and a Boca chikin patty

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Feb 11, 2010 1:10 pm 
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Gorilla
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Well, I did it again...Tuesday, February 9, I went to Deadlift. I spent a long time stretching, because I was going to do an experiment. I put 135 on the ground and tried it with no belt. Second rep, first set, same tearing sensation as 2 weeks ago. I thought I was past this. I at least felt at 80% when I got there. Apparently not enough. I guess I jumped back in too soon. I thought I accounted for this, which is why I used the bare minimum on the barbell. I just don't understand this. 2 years ago I could do 225 lbs with no belt, what happened? I talked to my dad who used to be a trainer. He says maybe I'm just too tall for DLs. Went back to the doc today, and I'm down and out for 2 weeks now. Can't even go to work. Fuck.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Feb 12, 2010 4:13 pm 
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Gorilla
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that sucks. really bad. any way you can stack up some plates on the ground or something to get the bar higher without using 45lb plates? might be easier on the back. or, is there a way to isolate the torn muscle once you get the green light, in order to strengthen it a bit? (slowly!).

get well soon.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Feb 18, 2010 7:06 pm 
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Gorilla
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Location: Virginia, USA
I'm chomping at the bit to get back to doing things. This 2 weeks of inactivity SUCKS. And I'm only halfway there. :evil: I've been trying to stay off this forum, because it's depressing not being able to "play along" as it were. :lol: But I've been lurking around here and there.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Feb 18, 2010 8:37 pm 
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Stegosaurus
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Location: San Jose, CA
Get better soon!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Feb 20, 2010 9:02 pm 
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Stegosaurus
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Location: Plains, PA
wow really sorry 2 hear about the back again. I am sure you are going crazy letting it heal. most back injuries I've seen from deadlifts are from losing the lumbar curve and rounding the back to get the weight up. are you making sure you don't lose your lumbar curve? Hope you can get back @ it soon!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Mar 02, 2010 1:45 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
03/02/2010

First day back at the gym in what? 2 and a half to 3 weeks, I guess. Back is STILL bothering me a little. Some pain to the left of my lumbar spine, it's relatively constant, and no amount of stretching really seems to affect it. Since I got cleared to go back to work last Thursday, I saw no reason not to start working out again. I kept it really simple today, kinda testing the waters. Quite honestly, I'm scared. That may sound silly, but I'm twice bitten, thrice shy with back injuries. I can't keep getting injured and missing work. I've got plenty of sick leave, but it just looks bad. Plus it's a very physical career, and if I get injured and can't perform my job functions, it better be while I'm on the clock, otherwise I'm screwed. I doubt I'll deadlift again any time soon. Here's what I did today, nothing impressive:

Assisted Pull-ups: 90 lbs? Assistance, 5 sets of 5
Assisted Dips: 90 lbs? Assistance, 5 sets of 5
Hypers: No weight, 5 sets of 5
Hanging Leg Lifts: No weight, 5 sets of 5
Reverse Crunches: 3 sets of 10
Eliptical: 10 minutes (Would have gone longer, but its been almost 3 weeks since I've done cardio, plus the woman next to me kept popping her chewing gum, and it was really annoying)

Food:
2 PB Cliffs Bars
Bowl of Grape Nuts cereal with soymilk and a banana
2 more bananas
PB Cliffs Builder Bar
Spinach, mushrooms and garlic sauteed in olive oil
Whole wheat penne with homemade marinara and tofurky kielbasa and nutritional yeast
4 slices of some kind of italian style bread with rosemary in it (yes its probably white flour :lol: )

I used to hate mushrooms, but since becoming vegan, I can't get enough. Anyone "suddenly" loved a previously despised food when they changed diets?

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Last edited by Rob PMFF on Tue Mar 02, 2010 6:19 pm, edited 2 times in total.

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