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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Sat--Gym Chest Hammer mach 10+7+3 x260 R.P. (+3reps) Shoulders Hammer mach 7+5+4 x270 R.P.(+10lbs) Tri's dip mach assi 12+8+9 R.P. ...


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Old 12-09-2006, 09:26 AM   #111
Joker13
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Sat--Gym

Chest
Hammer mach
10+7+3 x260 R.P. (+3reps)

Shoulders
Hammer mach
7+5+4 x270 R.P.(+10lbs)

Tri's
dip mach assi
12+8+9 R.P.

Back Width
lat pull down
11+6+6 x 220 R.P. (+2 Reps)

Deadlifts
385 x 7
435 x 3 lost my footing
435 x 3

Just not feeling it today, my gym is very uninsperational, music sucks, and so far I seem to be the only one who lifts semi-heavy. I'm wondering if I'm doing deads backwards, someone from another board said I should be doing the heavy set first, but I could have sworn I read on d.c. somewhere that you do your 6-8 repper then go for you 3-6 repper?

On a side note.
Some of you may know that my wife had a bout w/ cervical cancer about 7-9 months ago. They took out her inside women parts, but thankfully left her overies so she doesnt need hormones(spell?).
Well she had her last check up about 3 weeks ago, and has been on pins and needles since. They only call if they find something. Yesterday she got a call that they may have found something, and she needs to go back on the 18th of this month.
For those of you who have found religion I just if you can please include her in your prayers.
Thank you

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Old 12-09-2006, 05:41 PM   #112
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I'm wondering if I'm doing deads backwards, someone from another board said I should be doing the heavy set first, but I could have sworn I read on d.c. somewhere that you do your 6-8 repper then go for you 3-6 repper?
That would only make sense to someone who doesn't know anything about DC Training. As Dante has said, you do 1 x 6-10, 1 x 3-4. This is shifting more emphasis on mass building than strength building.

I don't know why the fuck you'd do it with the heaviest set first? The only way that would work is if the second set was a DROP set. So after you bust out a very heavy and gruelling 6-8 rep (FIRST) set, you ADD more weight. What will the extra weight do?.. It will allow you to get 3-4 reps for your second set. LOL

That's what you're gonna get on other boards. People speculating on training programs they don't know anything about.

I'll include her in my prayers.

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Old 12-09-2006, 06:09 PM   #113
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Originally Posted by 0311 View Post
That would only make sense to someone who doesn't know anything about DC Training. As Dante has said, you do 1 x 6-10, 1 x 3-4. This is shifting more emphasis on mass building than strength building.

I don't know why the fuck you'd do it with the heaviest set first? The only way that would work is if the second set was a DROP set. So after you bust out a very heavy and gruelling 6-8 rep (FIRST) set, you ADD more weight. What will the extra weight do?.. It will allow you to get 3-4 reps for your second set. LOL

That's what you're gonna get on other boards. People speculating on training programs they don't know anything about.

I'll include her in my prayers.
yea I went back to check and found what you just said, btw I'm just working off of your advice. Since you know what your talking about.


Oh and Thanks again for all.
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Old 12-11-2006, 05:41 PM   #114
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Monday--Home

Bi's
ez B.B. Curl
12+6+6 R.P. (tried to rest pause)

Forarms
Reverse B.B. Curl
1 x 15 x 105
1 x 14 x 105

Calves
can't hit good at home, just did extensions on my vert leg press

Hams
sldl
160 x 7
230 x 6
250 x 6

Quads
15in box squats
1 x 4 x 420 P.R. failed on the bottom of rep 5,
1 x 25 x 245 took off to much wieght did 25reps instead


Not the work out I was suppose to do, today was a gym day but had a fucked, long day at work so did this work out instead.
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Old 12-13-2006, 04:33 PM   #115
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Off Day

Took the day off from work today for some Doc apps

Went to the gym for cardio only...well that lasted about 10min. somehow got sucked into the hack-squat mach, then the leg press, and somehow ended up on the leg extention to finish it up.

I learned today that if I don't plan on lifting I should stay out of the gym, just can't hit the gym and do cardio..I tried

Well had my endo app again he said blood test came back great exept for my test levels. He says he never seen an case like mine where someone can have muscle and low test. He also asked what I benched I told him 355lbs but for my wieght that pretty light I should do more.

Anyway he asked if I would like test patches or shots. Told him I havent heard anything good from patches, so took shot option.

He said he has to start me low 200mg e2w but in about 1 month before i take my shot to have bloodwork done so he can up my dose if needed.
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Old 12-14-2006, 05:19 PM   #116
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Thursday--Home

Chest
decline Bench Press
12+6+5 x 275 R.P. Pulses(+4reps)

Shoulders
Standing B.B. press
1 x 15 x 155 S.S.
1 x 13 x 155 S.S.

Tri's
Skull Crushers
12+8+6 x 105 R.P.(+10lbs)

Back width
rack pulls
12+11+10 x 10lbs R.P. Need to rig a way to use wieghts

Back Thick
Bent over B.B. Rows
1 x 13 x 235 S.S.
1 x 12 x 235 S.S.

Felt good today, need to get a dip belt or rig something
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Old 12-16-2006, 09:20 AM   #117
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Sat--Gym

Bi's
Drag Curls
13+8+7 x 110 R.P.(+2reps+10lbs)

Forearms
D.B. Hammer Curl alt.
1 x 17 x 45 S.S. (+2reps)
1 x 14 x 45 S.S.(+2reps)

Calves
Seated Calve Mach
1 x 12 x 170 D.C.ed

Hams
lying leg curl
12+8+6 x 140 R.P. (+4reps+15lbs)

Quads
v-squat/hack--On these my goal is 2sets of 20-25 it's 10plates+55lbs for mach
1 x 17 x 500 S.S. (+4reps)
1 x 14 x 500 S.S.

Had a good work out, some real strengh gains that I can't explain.....except I did walk into gnc the other day to check out thier clearnce section and on the way there I happen to glance over and saw "The Strap" didnt even have to pick it up, just being in its presence must have made me stronger.
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Old 12-18-2006, 08:38 PM   #118
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Monday--- Home

Chest
Incline B.P.
245 x 10,7,6,4 All straight sets

Shoulders
105 x 16,16, S.S.

Tri's
C.G.B.P.
245 x 9,7,6, S.S.

Back width
none

Back Thick
Rack Pulls
475 x 8
515 x 4

Well had a 14hr work day, unloaded over 14,000lbs to tired to rest pause so just straight setted everything still a decent training session. Think the earths gravitaional pull was unusally high today, wieght came in at 307lbs. Maybe my m.r.p.'s are really working.

Had some really good news from my wife's Doc. she is fine, they did another mammo and it was all clear.

Just wanted to thank all for your support.
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Old 12-19-2006, 05:54 AM   #119
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Had some really good news from my wife's Doc. she is fine, they did another mammo and it was all clear.
Awesome news! I cannot imagine going through all that not knowing.
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Old 12-19-2006, 10:37 AM   #120
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^^^I'm very happy to hear that. She's been in my thoughts.
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