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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Apr 20, 2010 2:53 pm 
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Rabbit
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Joined: Mon Apr 05, 2010 6:18 pm
Posts: 107
Location: Canada, eh
Sorry for the loss - it's never easy loosing a brother or a sister.


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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Apr 23, 2010 12:55 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Thanks dude.

04/23/2010
BW: 202 lbs
Upper arm: 14.5 in (36.83 cm)
Upper leg: 23.25 in (59.055 cm)

I guess you could call it grip work.

Dumbell curls: 40s, 5 x 5
Dumbell shrugs: 55s, 3 x 10
Farmers walk: 110 lb, 3 x 50 steps
Hypers: 3 x 10, no weight
Eliptical: 10 minutes

Can't believe I'm gonna be 30 tomorrow :shock:

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Last edited by Rob PMFF on Sat Apr 24, 2010 8:21 am, edited 1 time in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Apr 23, 2010 1:59 pm 
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Manatee
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Joined: Fri Nov 27, 2009 11:23 pm
Posts: 243
Location: near Pittsburgh, PA
very sorry about your loss. Happy birthday tomorrow!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Apr 24, 2010 10:11 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
I said it on Facebook but I will say it again here - happy birthday!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Apr 24, 2010 12:10 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Thanks Barb.

Thanks Carrie.

04/24/2010

1 hour of Wing Chun. Another student wanted to go all out with realistic scenarios...So we did. My right wrist is KILLIN me :lol:

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Apr 26, 2010 1:54 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
04/26/2010
BW: 203 lbs (92 kg?)

Bench Press: (WU 135 x 5) 170 lbs x 2 sets of 5, 165 lbs x 3 sets of 5
Overhead Press: (WU 45 x 5) 85 lbs x 5 sets of 5
Dumbell Shrugs: 60s x 3 sets of 10
Dips: 5 sets of 5

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed Apr 28, 2010 1:35 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
04/28/2010
BW: 203 lbs (92 kg?)

Squat: (WU 45x5) 95 lbs x 5 sets of 5
Hypers: 10 lbs x 3 sets of 10
Assisted Pull-ups: 4 sets of 5 at 50 lbs assistance, 1 set of 5 at 60 lbs assistance
Barbell curl: (WU 65x5) 80 lbs x 2 sets of 5, 75 lbs x 3 sets of 5
Hanging Leg lifts: 3 sets of 10, no weight

1 hour of Wing Chun class

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue May 04, 2010 5:52 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
05/04/2010

1 hour of Hot Yoga

- I really needed this. I've been feeling really tight for the past week and a half or so, and no amount of stretching has seemed to help. I didn't want to lift again until I was able to loosen up some with this. I feel like my lower back loosened up slightly, but I've got this "kink" feeling in my right pec that I still couldn't work out. I really need to start going to yoga weekly again.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed May 05, 2010 2:32 pm 
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Gorilla
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Posts: 595
Location: Virginia, USA
05/05/2010

Not the best I could have hoped for, but certainly not the worst either. I had coffee on the way up to the gym (as an experiment), I'm not sure if it had the desired results. Felt real energetic at the beginning, but then I got fatigued and jittery rather quickly.

Bench Press:
135lb x 5 (warm up)
170lb x 5 x 3
165lb x 5
155lb x 5

Overhead Press:
90lb x 5
85lb x 5 x 4
(Forgot to do the warm up set)

Dips:
5 sets of 5

Dumbbell Shrugs:
65lb x 10 x 3

1 hour of Wing Chun

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Last edited by Rob PMFF on Wed May 05, 2010 7:56 pm, edited 2 times in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed May 05, 2010 4:18 pm 
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Elephant
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Joined: Fri Aug 15, 2008 10:06 pm
Posts: 1972
wondering if you're a regular coffee drinker?

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed May 05, 2010 4:36 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
two or three times a week usually

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri May 07, 2010 6:08 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
you could try yerba mate instead of the coffee for some energy.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon May 10, 2010 1:59 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
I might. I might.

05/10/2010
Just not a good workout.

Squat:
45lbs x 5 (Warm up)
100lbs x 5
Pain in right knee. Discontinued exercise.

Cable Rows:
45lbs x 10
60 lbs x 10 x 2

Hypers:
10 lbs x 10 x 3

Assisted Pull-ups:
50 lbs assistance x 5 x 2
60 lbs assistance x 5 x 3

Dumbell Curls:
40s x 10 x 5

StairMaster:
10 minutes

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon May 10, 2010 4:02 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Hope your knee is feeling better!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu May 13, 2010 3:09 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
05/13/2010

Bench Press:
135 x 5 (Warm up)
170 x 5 x 3
170 x 3
165 x 4
165 x 4

Dumbbell Flies:
35s x 10 x 3

Overhead Press:
45 x 5 (Warm up)
90 x 5 x 4
90 x 4

Dumbbell Shrugs:
65s x 10 x 3

Dips:
6, 6, 5, 5, 5

2 hours of Wing Chun

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