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Rob's Firefighter Challenge


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05/26/2010

Wow...had to do some SERIOUS de-loading today. I guess that's what happens when you don't lift for 2 weeks and stop eating as much as you should be.

 

Bench Press:

Warm up 135 x 5

170 x 3

165 x 1

155 x 3 x 4

135 x 6

 

Overhead Press:

85 x 5 x 5

 

Dips:

3 sets of 5

 

Dumbbell Flies:

30s x 10 x 3

 

Eliptical - as hard and fast as I could go for 5:17 (the max time of the PAT)

 

Shameful.

 

1 hour of Wing Chun

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05/27/2010

 

Workout:

Squat:

Warm up 45 lbs x 5

95 lbs x 5 x 5

- Right knee pain returned during last set. Curious as to what's causing it.

 

Hypers:

10 lbs x 10 x 3

 

Assisted Pull-ups:

60 lbs assistance x 5 x 5

 

Hanging Leg Lift:

10 x 3

 

Cable Rows:

60 lbs x 10 x 3

 

Hammer Curls:

40s x 10 x 5

- Too much pain in right wrist to do regular dumbbell curls or use a barbell

 

Food:

I guess I'll start this again, since I'm clearly not eating enough anymore.

5 bananas

2 cups of peach soy yogurt

Almost half of a 1 lb bag of TJ's Go Raw Trail Mix (raisins, cashews, walnuts, almonds, filberts)

Tj's Dynamo juice

cup of Yerba Mate

small bowl of leftover cooked spinach, mushrooms and garlic (wasn't much left)

spinach salad with mushrooms, tomato, olive oil, pomegranate balsamic vinegar, and dried basil

small bowl of leftover cole slaw

6 slices of faux turkey lunch "meat" rolled up with tofutti sour cream

4 fried cucumber wonton rolls w/ bragg liquid aminos

4 fried thai vegetable gyoza dumplings w/ bragg liquid aminos

some waffle fries w/ ketchup

a personal size Amy's vegan pizza

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06/01/2010

 

1 hour of hot yoga

 

2 bananas

nearly a gallon of TJ's Pomegranate Green Tea

Around a 1/3 pound of TJ's "Simply the best Trek Mix": cashews, almonds, pineapple, cranberries & tart cherries

smoothie: 2 bananas, 1/3 cup Ultimate Meal powder, strawberries, blueberries, raspberries, veg omega oil

5 thai vegetable gyoza dumplings w/ bragg liquid aminos

1 PB Cliffs bar

bowl of blueberries

TVP meatballs w/ roasted tomatoes, whole wheat linguini, sauteed mushrooms & fresh basil

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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!

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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

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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...

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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.

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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.

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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

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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

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  • 4 weeks later...

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.

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  • 1 month later...

Haven't done a whole lot lately, been very unmotivated. Went to Hot Yoga a few times here and there. Worked out at home with the dumbbells a few times as well. Went to the actual gym today though.

 

08/31/2010

Bench Press:

135 x 5

145 x 5

155 x 5

145 x 5

135 x 5

 

Dumbbell Flys:

25s x 10 x 3

 

Overhead Dumbbell Press:

25s x 10 x 3

 

Tricep cable Xt:

40 x 10 x 3

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  • 5 weeks later...

Nothing particularly serious or worthwhile lately. Biding my time until I get these wisdom teeth out, and then dropping my YMCA membership to join Crossfit with a bunch of dudes from my dept.

 

09/12/2010

hit the tractor tire with the 8 lb sledge 40 times

 

09/15/2010

hit the tractor tire with the 8 lb sledge 50 times

 

09/21/2010

30 Burpees

 

09/26/2010

hammer curls & OH presses with my 30lb dumbbells

 

09/27/2010 - Just screwing around at the station

Bench Press 135x5x5

Dumbbell Flies 25sx10x3

Ab wheel thing...10x2

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Not yet, I still got to get these teeth cut out and pay for that on Friday. I emailed the woman and said I'd like to start as early as Monday. We'll see what happens.

 

10/05/2010

Cable rows: 90x10x3

Cable pull down: 90x10x3

Hypers: 10x10x3

Hammer curls: 30sx20x3

Dumbbell rows: 40sx10

 

2 bananas

TJ's go raw trek mix

avocado

primal strip

71g pureed sweet potato (yes it was a jar of baby food)

leftover stir fry with Gardein "beef" kabobs, noodles, and vegetables

bottle of "Honest Kombucha" lemon ginger flavor

chili, corn bread, root beer

TJ's pomegranate green tea

Field Roast, Brussel's Sprouts, Mashed Potatoes and Gravy...It's good to be vegan

Edited by Rob PMFF
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