Joker13

Thank you

Joker13's Sig:

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

Exercise Directory http://www.exrx.net/Lists/Directory.html

Joker13

Thursday(done wed)--Home

Bi's
B.b. Curls
12+8+8 x 125(+2reps+5lbs)

Forearms
Reverse B.B. Curls
1 x 16 x 105 (+1rep)
1 x 16 x 105 (+3reps)

Calves
None can't really do at home, good size on them from my work anyway

Hams
S.L.D.L
2 x 10 x 225

Quads
15in box squats
7 x 425 (+3reps+5lbs)
22 x 295 (+50lbs)

just wanna pat my self on the back, Major increase in leg strengh. almost talked myself out of it in my head, my knee feels great. Looking for 30in+ quads for 07. Thank all you for your help

Joker13's Sig:

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

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TALO

glad to hear everything is going to be ok

TALO's Sig:

"We only grow when we are recovering.I see it all the time people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. "

http://www.bodybuilding.net/personal...00-a-9731.html

Quote:

You have the old, “pain of discipline vs. pain of regret” to choose between. It’s up to you....Craig Ballantyne

Joker13

Thanks


Sat--Gym

Chest
Hammer strengh
8+4+2 x 270 R.P.(+10lbs)

Shoulders
Hammer Press
11+6+2 x 270 R.P.(+3reps)

Tri's
dip mach
13+10+10 R.P. (4reps)

Back width
lat pull down
7+4+4 x 240 R.P. (+20lbs)

Back Thickness455 x 3 (+20lbs)
405 x 5 (+15lbs)

Really good training day, I'm sorta wondering why my shoulders are stronger then my bench though? I tried doing deads heavy first then lighter second. But does it really make much differance?Anyway
Happy Holidays all

Joker13's Sig:

S.F.W's Joker Style
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EricT

I would compare a regular barbell bench to a reg. OHP to make sure. But if your overhead is stonger then my answer to that is GREAT! I think it's a good thing. Maintaining overhead strength and flexibility helps maintain the health of the shoulders especially with all the benching which can take a toll no matter how careful you are. I'm not saying you should take OHP and run with it like a mad man but basically...be happy .

EricT's Sig:

I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

Books and Resources

Joker13

Thur--Home

Chest
Decline B.P.
11+5+5 x 285 R.P. Pulses

Shoulders
B.B. Press
1 x 7 x 185
1 x 10 x 185

Tri's
skullCrushers
7+7+6 x 135

back witdh
pull up
skiped

Back Thickness
Bent over b.b. Rows
1 x 12 x 245
1 x 10 x 245
1 x 10 x 245

O.K. It's deloading time My work schedule will change in about 2 weeks, gonna only work 4 days so need to change my routein, or maybe even my type of training, So went back to my doc for another shot of test found out today that since it's a nurse visit it's free.. no co-pay

Joker13's Sig:

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

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Joker13

Sat--Gym

Bi's
Hammer Mach
155 x 10,9,9,

Forearms
D.B. Hammer Curls
50 x 12,12

Calves
Seated Calf mach
180 x 18,18,16

Hams
lying leg curls
155 x 7,8,6

quads
hack squat
450 x 17,15

leg ext mach
250 x 10,10

Well sorta in between routines nothing was rest paused all straight sets. My wife rented Ronnie Coleman's Road to redemption, sorta boring but although I've seen him in tons of pics I really didn't realize how much of a freak he was..freaken monster

Joker13's Sig:

S.F.W's Joker Style
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Exercise Directory http://www.exrx.net/Lists/Directory.html

Joker13

Monday--Gym

Well i'm suppose to be deloading, so I'm not going to post what I did today..cause I'll probally get flamed. I'm fine when I follow a set routine on paper But when I don't I'm like a freaken kid in the candy store

I think I ended up like 9 sets chest, 6 shoulers, 6 tri's and like 10 for back I think I need to write and follow a deload routine. I know it's a sure fire way to overtrain..but dam it felt good

Joker13's Sig:

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Darkhorse

You're not alone bud! A lot of people, myself included, after doing something like DC with only ONE fucking workset per bodypart, go balls to the wall after we're done.

Just do something new for a week (to act as a deload), satisfy your hunger for VOLUME, and try something else to accomidate what you find as fun.

Have you given any thought to my PM? It's not really HST in the sense that you're taking the SD and preplanning weight selection for the whole cycle. Instead, just go in there with managable weights, trying to increase as you go along, and holding over a weight here and there if it's too heavy. IMO, kinda lifting by instinct rather than holding yourself back with a suboptimal weight.

BTW: I dedicate my 3,000th post to you..

Darkhorse's Sig:

My Training Philosophy

Orange County Strength Club