Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 4, 2008 16:36:37 GMT -5
Squat (RAW) bar x 8 135 x 8 x 2 225 x 5 275 x 2 315 x 1 365 x 3 x 3 385 x 1
1 leg extensions 70 x 6 80 x 5 x 3
Leg Curls 100 x 5 x 3
Adductors 100 x 8 110 x 8 x 2
Stiff leg DB 60 x 8 70 x 6 x 2
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 6, 2008 19:18:17 GMT -5
Bench bar x 8 135 x 8 x 2 185 x 5 205 x 3 225 x 1 245 x 3 250 x 3 x 2
Decline bench 155 x 8 185 x 8 205 x 8
Flat Key Presses 60 x 6 65 x 6 70 x 6 75 x 4
DB skull crushers 35 x 8 x 3
Front and side shoulder raises 10 lb plate x 10 x 4
Rotator Cuff exercise
I did not know how training would go tonight, but it went very well...Roanoke Valley Fire and Rescue Depts. are hosting the 14th annual Rescue Challenge for VA Heavy Tactical Rescue Teams. It's a 4 day event, and the teams have 2 scenario's a day to complete (hopefully). I am facilitating a confined space rescue site with another HTR member. Our site has a 30 foot tank that can only be accessed through a 30 inch hatch at the top. We have 2 victims (165 lb dummies) inside, 1 is hanging half way on a rope and the other is at the bottom. This simulates workers that have been overcome by fumes and oxygen has been deplaced. The teams have to rescue the "victims" and can only bring them out the hatch they entered at the top of the tank. It has been interesting how different the teams manage the scenario and their time! Every one has done a fantastic job...we have some great rescue teams.
Anyway, it has been a hectic past few days...only a few more to go though!
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 8, 2008 19:55:59 GMT -5
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 10, 2008 10:59:07 GMT -5
DB presses 35 x 8 x 2 55 x 6 65 x 6 70 x 6
Front Plate raises 45 x 6 x 3
Side DB raises 25 x 5 x 2 30 x 5
Close grip bench 135 x 8 155 x 6 185 x 5
2 hand DB extensions 75 x 8 85 x 6 95 x 6 105 x 5
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 11, 2008 17:31:38 GMT -5
Squat day bar x 8 135 x 5 x 2 225 x 5 315 x 3 365 x 1 405 x 1 x 3 (belt and knee wraps)
Leg Extensions 130 x 5 150 x 5 170 x 5 x 2
Leg Curls 90 x 5 100 x 5 x 2
DB leg curls 65 x 8 x 3
Adductors 110 x 8 x 3
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 13, 2008 19:54:08 GMT -5
Bench (RAW) 135 x 8 x 2 185 x 5 225 x 1 255 x 1 x 2 260 x 1
Incline DB press 55 x 8 65 x 6 70 x 5 x 2
Flat Key Presses 55 x 6 60 x 6 65 x 6
Cable Flys 80 x 8 90 x 8 100 x 8
EZ curl bar skull crushers 100 x 5 x 3
Pushdowns 80 x 8 x 2 90 x 8
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 17, 2008 13:24:55 GMT -5
Wide Pull downs 120 x 8 140 x 8 150 x 6 170 x 6 x 2
Close cable rows 150 x 6 160 x 6 170 x 6
DB Rows 70 x 5 85 x 5 100 x 5
Rear DB flys 25 x 8 x 3
TBar rows Wide 90 x 6 Close 90 x 6 Wide 90 x 6 Close 90 x 6
Shrugs 70 x 8 x 3
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 18, 2008 19:08:42 GMT -5
Squat
Bar x 10 135 x 8 x 2 225 x 5 275 x 3 315 x 1 365 x 1 410 x 1 x 3 (belt and knees wrapped)
1-Leg Extensions 75 x 5 x 3
Leg curls 100 x 5 x 3
Adductors 100 x 8 110 x 8 x 2
Stiff Legs DB's 70 x 10 x 3
Pull up 5 x 3
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 20, 2008 20:30:32 GMT -5
Bench (RAW) bar x 8 135 x 5 x 2 185 x 3 225 x 1 245 x 1 265 x 1 x 1
Inlcine DB presses 60 x 6 65 x 6 70 x 6 75 x 5
Flat DB Presses 60 x 5 65 x 5 70 x 5
DB flys 35 x 8 x 3
DB tricep ext 85 x 6 95 x 6 105 x 6 110 x 6
Hanging dips 10 x 3
Biceps Abs
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 24, 2008 15:21:51 GMT -5
Triceps Close grip bench 135 x 8 155 x 5 185 x 5 205 x 5 225 x 3
Skull crushers 100 x 5 x 2 110 x 5 x 2
1 arm cable pushdowns 40 x 8 x 4
ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 27, 2008 19:48:24 GMT -5
Last heavy squat work out before SPF nationals
bar x 8 135 x 8 x 2 225 x 5 275 x 3 315 x 1 405 x 1 (knees wrapped and belt) *so...get this, I have just wrapped my knees and tightened my belt, when 2 ladies that work at the gym come over and put a decline sit-up bench between the rack I'm squatting in and the wall...that's not the half of it. They were going to put it in a storage closet beside the rack, and where the girl was standing to open the flippin' door, I would have hit her when I walked out with 405.
Oh...wait, it gets better, I asked her to step back, I was getting ready to step out. She actually wanted to debate it. I just looked at her and said, "my feet are going numb from my knees being wrapped, can you please move for 2 seconds"...Brian said she gave her partner a "look".
I have seen bad gym etiquette from members, but was actually floored by her...BTW, she is a co-manager. Doesn't she have a job because of members?
420 x 1 x 2 (knees wrapped and belt)
Leg curls 70 x 5 x 3 Leg Curls 100 x 5 x 3 Adductors 100 x 10 x 3 Stiff leg DB 65 x 8 x 3 ABS
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Robyn B.
Gym Bag Carrier Member
Posts: 83
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Post by Robyn B. on May 29, 2008 19:58:22 GMT -5
Well it never fails...my last work out before a meet just sucks. Tonight was no different..I don't know if it's nerves, the fact that I worked yesterday and was up all night running calls, or what. I slept today till about 14:00 though...but, that only means I didn't eat nearly enough. So this is how it went: Bench bar x 8 135 x 5 x 2 185 x 3 225 x 2 245 x 1 265 x 1 x 2 I had no gain over last week and 265 felt like I was pushing the floor off my chest! Incline DB presses: 60 x 5 65 x 5 70 x 5 Flat DB presses: 65 x 5 70 x 5 x 2 Cable Flys: 80 x 10 110 x 8 130 x 8 Told Brian I was ready to call it a night, I was tired, my elbows ache, and I am just in an all around foul mood. I know he was looking forward to going home with his lovely wife tonight
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Post by ddddyyyy on Aug 11, 2009 2:31:14 GMT -5
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