Jump to content

Rob's Firefighter Challenge


Recommended Posts

  • Replies 415
  • Created
  • Last Reply

Top Posters In This Topic

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

Edited by Rob PMFF
Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Edited by Rob PMFF
Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

Southern Chinese Kung Fu.

 

Invented by Wing Chun herself.

 

Perfected by Yip Man.

 

Made famous by Bruce Lee.

 

Further made famous by Donnie Yen and Robert Downey Jr.

 

 

 

but speaking of bulking...eating so much gets old quick! I can only keep it up for like a week or two at a time. So I keep gaining and losing the same 6 pounds. It's harder than the lifting!

Link to comment
Share on other sites

you're right. it totally is! I know the feeling. eat yourself sick, then lift yourself exhausted. it's a perfect system!

 

you just gotta eat like a champ and put it down. (or, DON'T put it down, if you mean the fork)

Link to comment
Share on other sites

05/20/2010

 

Came in to work today, and with no prior notice, we were told we'd be doing the PAT. So I'm logging it in as progress. Knocked 15 seconds off my time. Did it in October in 4 minutes 4 seconds. Today I did it in 3 minutes and 49 seconds.

Link to comment
Share on other sites

Congrats! Looks like those injuries you had didn't keep you from improving your fitness over last October.

 

Thanks. As much as I'd like to be optimistic and agree with you, I can't underestimate the effect of course-familiarity. The last time I did this particular course was the first time. This time I knew where to go and what to do for each task. I think that played a large part.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...