Rob's Firefighter Challenge

[MaryStella]

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.

[Rob PMFF]

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!

[MaryStella]

glad you had such a nice trip.

[Rob PMFF]

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

[Rob PMFF]

06/09/2010

1 hour of Wing Chun

[Rob PMFF]

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...

[MaryStella]

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.

[Rob PMFF]

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]

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.

[Rob PMFF]

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

[lobsteriffic]

Things are looking good!

[Jason X]

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!

[Rob PMFF]

Y'all know I mean "cups" as in the measurement right? Not drinking cups.

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]

@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?

[Rob PMFF]

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.