Rob's Firefighter Challenge

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TripleH
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Re: Rob's Firefighter Challenge

#76 Postby TripleH » Tue Apr 20, 2010 2:53 pm

Sorry for the loss - it's never easy loosing a brother or a sister.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#77 Postby Rob PMFF » Fri Apr 23, 2010 12:55 pm

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:
Last edited by Rob PMFF on Sat Apr 24, 2010 8:21 am, edited 1 time in total.
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Barb123
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Re: Rob's Firefighter Challenge

#78 Postby Barb123 » Fri Apr 23, 2010 1:59 pm

very sorry about your loss. Happy birthday tomorrow!
If you have men who will exclude any of God's creatures from the shelter of compassion and pity, you will have men who will deal likewise with their fellow men. -St. Francis of Assisi

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lobsteriffic
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Re: Rob's Firefighter Challenge

#79 Postby lobsteriffic » Sat Apr 24, 2010 10:11 am

I said it on Facebook but I will say it again here - happy birthday!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#80 Postby Rob PMFF » Sat Apr 24, 2010 12:10 pm

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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Rob PMFF
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Re: Rob's Firefighter Challenge

#81 Postby Rob PMFF » Mon Apr 26, 2010 1:54 pm

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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Rob PMFF
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Re: Rob's Firefighter Challenge

#82 Postby Rob PMFF » Wed Apr 28, 2010 1:35 pm

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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Rob PMFF
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Re: Rob's Firefighter Challenge

#83 Postby Rob PMFF » Tue May 04, 2010 5:52 pm

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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Rob PMFF
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Re: Rob's Firefighter Challenge

#84 Postby Rob PMFF » Wed May 05, 2010 2:32 pm

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
Last edited by Rob PMFF on Wed May 05, 2010 7:56 pm, edited 2 times in total.
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vivalasvegans
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Re: Rob's Firefighter Challenge

#85 Postby vivalasvegans » Wed May 05, 2010 4:18 pm

wondering if you're a regular coffee drinker?
Radical simply means "grasping things at the root." - Angela Davis

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Rob PMFF
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Re: Rob's Firefighter Challenge

#86 Postby Rob PMFF » Wed May 05, 2010 4:36 pm

two or three times a week usually
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MaryStella
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Re: Rob's Firefighter Challenge

#87 Postby MaryStella » Fri May 07, 2010 6:08 pm

you could try yerba mate instead of the coffee for some energy.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#88 Postby Rob PMFF » Mon May 10, 2010 1:59 pm

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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lobsteriffic
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Re: Rob's Firefighter Challenge

#89 Postby lobsteriffic » Mon May 10, 2010 4:02 pm

Hope your knee is feeling better!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#90 Postby Rob PMFF » Thu May 13, 2010 3:09 pm

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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