Rob's Firefighter Challenge
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- MaryStella
- Stegosaurus
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- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
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Re: Rob's Firefighter Challenge
do you find yourself trained to the heat of hot yoga from fire fighting? just curious. I know when ive done hot yoga in the past I liked it but I always felt a little dehydrated afterwards.
Re: Rob's Firefighter Challenge
Well, I don't really think its so much that I'm acclimated, but more that I know I've been in a lot more heat while still able to function.
Had a really eventful past couple of days. LOTS of walking
Not as much eating as I would have liked. My wife and I went to Alexandria, VA, on Thursday, to visit the George Washington Masonic Memorial. It was awesome! Then we walked 12 blocks from our hotel to a really great Thai restaurant called Mai Thai. On our way back we saw a bagpipe & drum corps performing in front of city hall. When they were finished, we found an Irish pub called Pat Troy's and stopped in. Not 5 minutes later, the aforementioned bagpipe group arrived and took the stage. It was so cool! Just a few people in the bar, so it was like our own private concert. If you love bagpipes as much as I do, then you know how great this was. On Friday we went to Mt. Vernon, George Washington's home, where we did a lot more walking in some pretty intense heat. Also went to his Grist Mill and Whiskey distillery for a tour. Once we got back home, we went to the Outlet shops in Williamsburg, where we did a great deal more walking in the oppressive heat
, bought a lot of clothes too
Back to the gym tomorrow!
Had a really eventful past couple of days. LOTS of walking



- MaryStella
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Re: Rob's Firefighter Challenge
glad you had such a nice trip.
Re: Rob's Firefighter Challenge
06/07/2010
BW: 200 lbs
Bench Press:
Warm up 135 x 5
170 x 3 x 4
165 x 3
135 x 5
Flies:
30s x 10 x 3
Overhead Press:
Warm up 45 x 5
85 x 5 x 5
Dips:
5, 5, 4
Shrugs:
65s x 10 x 3
5 bananas
approx 1/3 lb TJ's Go Raw trail mix (raisins, almonds, cashews, walnuts, filberts)
2 PB Cliffs bars
leftover broccoli, carrot, sauce & white rice thing from chinese takeout yesterday
big smoothie (5 1/4 Cups): 2 bananas, 1/3 cup Ultimate Meal powder, frozen blueberries, strawberries, raspberries & spinach
bread w/ olive oil & basil
spaghetti w/ marinara & boca crumbles
BW: 200 lbs
Bench Press:
Warm up 135 x 5
170 x 3 x 4
165 x 3
135 x 5
Flies:
30s x 10 x 3
Overhead Press:
Warm up 45 x 5
85 x 5 x 5
Dips:
5, 5, 4
Shrugs:
65s x 10 x 3
5 bananas
approx 1/3 lb TJ's Go Raw trail mix (raisins, almonds, cashews, walnuts, filberts)
2 PB Cliffs bars
leftover broccoli, carrot, sauce & white rice thing from chinese takeout yesterday
big smoothie (5 1/4 Cups): 2 bananas, 1/3 cup Ultimate Meal powder, frozen blueberries, strawberries, raspberries & spinach
bread w/ olive oil & basil
spaghetti w/ marinara & boca crumbles
Re: Rob's Firefighter Challenge
06/09/2010
1 hour of Wing Chun
1 hour of Wing Chun
Last edited by Rob PMFF on Sat Jun 12, 2010 4:49 pm, edited 1 time in total.
Re: Rob's Firefighter Challenge
06/12/2010
At a station with some half-way decent equipment today. So I decided to get a little bit in.
Bench Press:
Warm up 135 x 5
170 x 5
170 x 3
165 x 2
165 x 3
160 x 2
160 x 3
155 x 3
Tricep OH Dumbbell Xt:
35 x 10 x 3
OH Dumbbell Press:
Warm up 45 (empty barbell) x 10
Bar rack seemed pretty unstable, so I switched to dumbbells
35s x 5 x 5
Better than nothing I guess...
At a station with some half-way decent equipment today. So I decided to get a little bit in.
Bench Press:
Warm up 135 x 5
170 x 5
170 x 3
165 x 2
165 x 3
160 x 2
160 x 3
155 x 3
Tricep OH Dumbbell Xt:
35 x 10 x 3
OH Dumbbell Press:
Warm up 45 (empty barbell) x 10
Bar rack seemed pretty unstable, so I switched to dumbbells
35s x 5 x 5
Better than nothing I guess...
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: Rob's Firefighter Challenge
that is the big smoothie. how long did it take you to drink that? I always seem to end up with more than I want when I make smoothies. I really need to figure out a small recipe for me. I just keep throwing stuff in and it's always too much.
Re: Rob's Firefighter Challenge
Maybe an hour. I generally fill the blender, then blend it down, and add more stuff when there is space. I probably shouldn't do that. I think I sugar crash from all the fruit. Either that or I'm REALLY tired after every workout, which doesn't seem to be the case.
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: Rob's Firefighter Challenge
i throe protein powder in (1 or 2 scoops depending on how big I make the smoothie). The protein would help to offset that insulin spike from the fruit. Also you could add a little bit of fat like some coconut oil, or avocado. I know people that even just add olive oil but i never tried that so i don't know how it would taste.
Re: Rob's Firefighter Challenge
06/15/2010
Cable Rows:
75 lbs x 10 x 3
Assisted Pull-ups:
60 lbs assistance x 5 x 3
Cable Pulldown:
100 lbs x 10 x 3
Lower back Xt:
10 lb plate x 10 x 3
One-arm dumbbell row:
30 lb x 10 x 3 each arm
Hammer dumbbell curls:
40s x 20
30s x 20 x 2
Cable Rows:
75 lbs x 10 x 3
Assisted Pull-ups:
60 lbs assistance x 5 x 3
Cable Pulldown:
100 lbs x 10 x 3
Lower back Xt:
10 lb plate x 10 x 3
One-arm dumbbell row:
30 lb x 10 x 3 each arm
Hammer dumbbell curls:
40s x 20
30s x 20 x 2
- lobsteriffic
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- Posts: 3582
- Age: 34
- Joined: Mon Apr 13, 2009 10:28 pm
- Location: San Jose, CA
Re: Rob's Firefighter Challenge
olive oil in the smoothie is super acceptable. i never noticed it was in there. Although I don't make 5 and a half cup smoothies...
do it! besides, it'll help you get big!
do it! besides, it'll help you get big!
"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad." - Brian O'Driscoll
Re: Rob's Firefighter Challenge

06/16/2010
Wing Chun class
06/17/2010
Bench Press:
warm up 135 x 5
170 x 5
165 x 3
165 x 2
155 x 5 x 2
135 x 5
Flys:
35s x 10 x 3
Overhead Press:
warm up 45 x 5
85 x 5 x 5
Tri cable pull down:
80 x 10 x 3
- MaryStella
- Stegosaurus
- Posts: 3255
- Age: 41
- Joined: Sun Dec 14, 2008 11:58 pm
- Location: Plains, PA
- Contact:
Re: Rob's Firefighter Challenge
@jason - thanks for posting about the olive oil. Im surprised that you can't taste it because when I use coconut oil I can taste it but it tastes good so i dont care.
@robb - hows your back doing these days?
@robb - hows your back doing these days?
Re: Rob's Firefighter Challenge
Hey, funny you should ask Mary, it was really bothering me there for a while. I guess I aggravated it moving boxes while cleaning the spare bedroom out. So that and the constant wrist pain prompted me to take some time off from exercise. Hopefully 4 weeks was enough. Also went without internet there for a while. Wife went to Seattle and NYC and had to take the laptop with her for work. Funny how the longer I went, the less motivated I was. I thought it would be the other way around.
07/13/2010
Bench Press:
Warm up 135 x 5
155 x 5 x 5
Overhead DB Press:
30s x 8
30s x 5 x 4
Tricep Cable Pulldown:
80 x 10 x 3
DB Flies:
30s x 10 x 3
Took it kinda easy since it was the first day back.
07/13/2010
Bench Press:
Warm up 135 x 5
155 x 5 x 5
Overhead DB Press:
30s x 8
30s x 5 x 4
Tricep Cable Pulldown:
80 x 10 x 3
DB Flies:
30s x 10 x 3
Took it kinda easy since it was the first day back.
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