Go Back   Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals

S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Friday--Cardio Bike--35.5 min 10.5 Miles Well just another cardio day nothing to report, just staired at the back of the ...


Reply
 
LinkBack Thread Tools Display Modes
Old 11-24-2006, 05:32 PM   #91
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Friday--Cardio


Bike--35.5 min 10.5 Miles


Well just another cardio day nothing to report, just staired at the back of the garage door for 35min

Joker13's Sig:S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-25-2006, 09:17 AM   #92
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Sat--Gym

Chest
Hammer stren mach
10+5+2 x 260 R.P.

Shoulders
hammer stren press mach
9+7+5 x 250 R.P.

Tri's
Dip Mach
17+11+10 R.P. need to lower wieght

Back Width
Lat pull Down
10+5+6 x 220 R.P.???

Back Thick
Deadlifts
1 x 7 x 385
1 x 5 x 435

Had a good training session. Music sucks need to get an ipod or sum10. Just setting up my baselines again, was thinking of dropping deads for this blast and doing a differnt back exercise but since I had to drop squats, change of plans, keeping deads
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-26-2006, 01:48 PM   #93
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Sunday--Cardio

Bike--36min 11 miles


Had lots of energy today, wish it was a lifting day
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-26-2006, 06:35 PM   #94
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

Quote:
was thinking of dropping deads for this blast and doing a differnt back exercise but since I had to drop squats, change of plans, keeping deads
Cum again??
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-26-2006, 06:50 PM   #95
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Quote:
Originally Posted by 0311 View Post
Cum again??

Well last week when I was gonna do squats, my problem knee acted up on warm-ups. So ended up dropping for this blast, still have leg press and hack squat, just going to use my vert leg press at home. Not to long ago I couldnt even squat 135 w/out pain so I;m just really being carefull with it. You think straps would help?

Before I dropped squats, I had the thought of dropping deads in favor of a differant exercise, but since I dropped sqauts, I didnt want to drop deads to
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-26-2006, 07:07 PM   #96
Darkhorse
Rank: Light Heavyweight
Experience: 7-10 Years
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Country:

Gender:
Send a message via Yahoo to Darkhorse
Default

What kind of squats were you doing as I am too lazy to go and check? Parallel I'm guessing..

You could try doing front squats for a change which will limit the poundages you use. Another viable option is to do some box squats, set 2-4 inches below parallel. Use a wide stance for the box squats. Olympic squats are another safer option you could try.

China squats are a quad burner also. You won't use half as much weight, but it'll target your quads like none other. You use the smith machine with a super close stance. Maybe 6-12" between your feet. Starting off sitting on your calves (rock bottom), you come up ONLY 1/2 to 3/4 of the way up, then sit back down on your calves. This exercise is SUPER SLOW too.

Knee wraps IMO aren't really necessary for a bodybuilder, but it'll take some of the pressure off your knees. Do NOT wrap them very tight because you don't want to throw off your numbers and become dependant on them. I have a pair from pro-wrist-wraps that I absolutely love.

Darkhorse's Sig:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Darkhorse is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-26-2006, 07:15 PM   #97
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Quote:
Originally Posted by 0311 View Post
What kind of squats were you doing as I am too lazy to go and check? Parallel I'm guessing..

You could try doing front squats for a change which will limit the poundages you use. Another viable option is to do some box squats, set 2-4 inches below parallel. Use a wide stance for the box squats. Olympic squats are another safer option you could try.

China squats are a quad burner also. You won't use half as much weight, but it'll target your quads like none other. You use the smith machine with a super close stance. Maybe 6-12" between your feet. Starting off sitting on your calves (rock bottom), you come up ONLY 1/2 to 3/4 of the way up, then sit back down on your calves. This exercise is SUPER SLOW too.

Knee wraps IMO aren't really necessary for a bodybuilder, but it'll take some of the pressure off your knees. Do NOT wrap them very tight because you don't want to throw off your numbers and become dependant on them. I have a pair from pro-wrist-wraps that I absolutely love.

Maybe I'll try front squats, never tried them before, I was already doing box squats, Its my "Home day" so china squats are out, dont hav a smith mach at home.

Thanx
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-27-2006, 02:12 PM   #98
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Monday--Gym

Bi's
Hammer Curl Mach
8+4+3 x 155 R.P.

Forearms
Same mach reverse grip
2 x 7 x 80 R.P.

Calves
Horizontal Calf mach
1 x 12 x 290 D.C.ed

Hams
Lying Leg Curl
9+7+5 x 140 R.P.

Quads
Seated leg Press
1 x 20 x 390
1 x 28 x 390

Leg Extentions
1 x 11 x 175
1 x 12 x 205
1 x 12 x 235
1 x 11 x 265

Well today was suppose to be leg press, but some dumb ass broke it so just did the above. The seated leg press only goes to 390lbs. I'm sure happy I kicked up the cardio, wieghed myself today and gained 5 lbs 301lbs It must be those new supps I'm taking I must be holding some water.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-28-2006, 06:07 PM   #99
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Home--Cardio


Bike 38min 11 miles


Sorta went a little slow, didnt realize, I was distracted by my mag I was reading. This is about the most cardio I've ever done...and I gained wieght..301lbs. Makes no sense..my diet is even cleaner then before I started cardio.
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 11-30-2006, 03:44 PM   #100
Joker13
Rank: Lightweight
 
Joker13's Avatar
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Country:

Gender:
Default

Thursday--Home

Chest
Decline B.P.
10+5+4 x 275 R.P. Pulses

Shoulders
Standing B.B. Press
1 x 16 x 145 S.S.
1 x 12 x 145 S.S.

Tri's
Skull Crushers
14+6+7 x 95

Back Width
Assis Pull Ups
36 Not at once, just try to beat previous times

Back Thickness
Bent Over B.B. Rows
1 x 12 x 225
1 x 12 x 225
1 x 10 x 225 These done w/ 60 sec rest inbetween sets
Joker13 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Members Section > Personal Journals


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 04:11 PM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.