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buffsummers

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Posts posted by buffsummers

  1. Lower body on 10/9 after finally getting back into the gym.

     

    Leg Press - 20x90, 15x140, 12x160, 10x180, 10x180

    SL DL - 15x45, 12x55, 10x65, 8x75

    Perfect Squat - 15x, 12x10, 10x20

    Leg Extension - 15x30, 12x37.5, 10x45, 10x45

    Lying Leg Curl - 15x30, 12x35, 10x40, 10x40

    Calf Raises - 20x115, 15x135, 12x155, 10x175

     

    warriorB, thanks! That is a good suggestion although I don't know how much different I look after my first big gains. I'll work on taking some soon!

  2. I need to fix the picture links on my first post sometime..

     

    Yesterday was finals for my firefighter I/II class, and I passed each skill! I also completed the final written exam with a 94%, so while I have yet to graduate I'm a firefighter! The classes we have left to take before graduation day (hazmat ops and rit/mayday) are separate certificates.

  3. 9/10

    Leg Press - 20x90, 15x140, 12x160, 10x180, 8x200

    Seated Leg Curl - 15x45, 12x52.5, 10x60, 8x60

    Leg Ext - 15x30, 12x37.5, 12x45, 8x52.5

    Lying Leg Curls - 15x30, 12x35, 10x40, 8x45

    Calf Raises - 20x115, 15x135, 12x155, 10x175, 8x195

     

    9/13

    Total body workout, focus on upper body.

     

    Inc BP - 15x45, 12x50, 10x55, 8x60

    Bench Press - 15x45, 12x50, 10x55, 8x60

    Lat Pulldown - 15x36, 12x41, 10x48, 8x53

    Seated Cable Row - 15x41, 12x48, 10x53, 8x60

    Mil Press - 10x45, 10x45, 10x45, 8x45

    Upright Rows - 15x20, 12x25, 10x30, 12x35

     

    Leg Press - 15x90, 12x140, 10x160

    SL Deadlift - 15x45, 12x55, 10x65, 8x75

    Lying Leg Curl - 15x30, 12x35, 10x40, 8x45

    Leg Ext - 12x45, 12x45, 12x45

    Calf Raises - 20x135, 15x155, 12x175, 10x175

  4. Leg Press - 15x90, 12x120, 10x140, 8x170

    SL Deadlift - 15x45, 12x55, 10x65, 8x70

    Lying Leg Curl - 15x30, 12x35, 10x40, 8x45

    Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5

    Calf Raises - 20x115, 15x135, 12x155, 8x175

    Inc BP - 15X45, 12X50, 10x55, 8x60

    Lat Pulldown - 15x36, 12x41, 10x48, 8x53

    Mil Press - 8x45, 12x35, 12x35, 12x35

     

    Little bit of a full body workout with the trainer. Duty tonight at the station.

  5. Still taking it easy on my shoulder so we did a machine workout.

     

    Incline Press - 15x20, 12x30, 10x35, 8x40

    Chest Press - 15x20, 12x30, 10x35, 8x40

    Lat Pulldown - 15x36, 12x41, 10x48, 8x53

    Seated Cable Row - 15x36, 12x48, 10x53, 8x60

    Shoulder Press - 20x24, 15x30, 10x36, 10x36

    Rear Delt Row - 4x15x30

     

    And a bit of jump rope.

  6. Leg Press - 20x90, 15x140, 12x160, 10x170, 8x180

    Lying Leg Curl - 15x30, 12x35, 10x40, 8x45

    Calf Raises - 15x115, 15x115, 15x115, 15x115

    Leg Ext - 15x30, 12x37.5, 10x45, 10x45

    Seated Leg Curl - 15x30, 12x37.5, 10x45, 10x45

    Abductor - 20x30, 15x40, 12x50, 10x60

    Normally we'd do adductor as well but we were running out of time and I needed some help foam rolling and stuff.

     

    I hurt my arm/shoulder last night in class so no deadlifts.

  7. More ladder training today. Did some drags last night in class with a 185-lb dummy. I think I'm going to switch up my routine for the next month to focus mostly, if not solely, on some of the functional movements I'm going to have to make at finals time and for the rest of class. I'm thinking.. flipping tires, dragging tires, squats with an airpack on.

  8. Did well on midterms.

     

    Workout in the station gym today.

     

    Incline DB Press - 15x12, 12x15, 10x15, 8x20

    Flat DB Press - 15x12, 12x15, 10x15, 8x20

    Bent DB Row - 4x15x15

    Upright Row - 4x15x25

    Ez Bar Military Press - 2x15x25*

     

    *Normally I would have done four sets of 15x25, but I was experiencing some pain in my upper back/right side so I decided to stop. I have more intense classes this week so I don't need an injury; I'll talk to my PT about it when I see him.

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