S.F.W's Joker Style - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Joker13 · 09-14-2006, 06:11 PM

Thursday--Home

Bi's
d.b. curls
11+9+5 x 40 r.p.

forearmreverse b.b. curl
1 x 20 x 65

calves
done on my vert leg press
1 leg at a time
1 x 12 x 180

quads
1 x 5 x 370
1 x 10+10 x 245 (exp below)

hams
sldl
1 x 6 x 135
1 x 6 x 185
1 x 6 x 195
1 x 6 x 215 all done w/ no rest
just the time it takes to load

Well I freaken blew legs again. For the 1st part of set wieght was fine. for the 2nd part of the set should have gone a little less. Reason being got to about rep 6 and was huffen made it to 10 racked it, got pissed that I didnt make it to 20, got immediatly under it again and did 10 more. It took me about 5-7 min to catch my breath after these....I like em

_Wolf_ · 09-14-2006, 07:45 PM

hams are done before quads

and for quads, u have to do 1 set for 6-10 reps, and then 1 set for 20 straight....the way DC describes it is:

Quote:

Originally Posted by DC

everyone usually pauses at about 12 takes 3-5 deep breathes etc etc (just dont rack it on your way to 20-NO RACKING)--I saw another guy on another site saying "no it has to be done in a row with no stopping"...HUH? Put 405 on your back and try that! I usually go 12 (3-5 breaths) then to 15 (3-5 breaths) and then the last 5 reps is "pot luck time"...maybe a 3 1 1 if im lucky, or a 2 2 1 but ive been spent and had to get a 1 1 1 1 1 before and ive not made it many a time too (because Im a pussy like that)

best of luck

Darkhorse · 09-14-2006, 08:32 PM

Quote:

Originally Posted by Sentinel

hams are done before quads

and for quads, u have to do 1 set for 6-10 reps, and then 1 set for 20 straight....the way DC describes it is:

best of luck

Not when he's doing SLDL's...When doing stiffleg deadlifts, they are done LAST.

_Wolf_ · 09-14-2006, 09:33 PM

^^ok thats news for me.....thanks for clearing that up sir

Joker13 · 09-15-2006, 02:50 PM

Well happy to see you men sorted this issue out without having to resort to violence

Anyway today was an off day

25 min cardio--recumbant bike

Joker13 · 09-16-2006, 10:03 AM

Sat--Gym

Chest
Hammer str mach
11+5+3 x 230 r.p.

Shoulders
Hammer str mach shoul
11+7+5 x 200 r.p.

Triceps
dip mach
11+8+7 r.p.

Back Width
Front lat pull down
11+5+4x180 r.p.

Dead Lifts
385 x 3
405 x 5

Well good work out. On first set of d.l. felt sorta like an electric shock and it took my breath, so couldnt make the 8 that I was going for, I know it was from the sldl the other day. Walked it off and did my second set. feel a little sore nothing major

Darkhorse · 09-16-2006, 10:22 AM

Solid day in the gym!

Joker13 · 09-17-2006, 10:04 AM

Quote:

Originally Posted by 0311

Solid day in the gym!

Yes, decent day starting to get used to some of the machines, I had a question on "static hold" do you do them right after your last mini set imidiatly after the 8 sec neg? or do you take a breather then jump back under for the hold?

Thanx in advance

Sunday off-day
25 min on recumbent bike

little sore from yesterday

Darkhorse · 09-17-2006, 11:15 AM

Quote:

Originally Posted by Joker13

Yes, decent day starting to get used to some of the machines, I had a question on "static hold" do you do them right after your last mini set imidiatly after the 8 sec neg? or do you take a breather then jump back under for the hold?

Thanx in advance

Sunday off-day
25 min on recumbent bike

little sore from yesterday

After your third "mini" rest/pause set you do your 8 second negative and rack it. Personally for me, I'll take anywhere from 15-20 breaths before I do a static hold. It also depends on the exercise. If you read my journal I also execute "pulses" in place of statics for some because static holds IMO don't apply to some exercises.

For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders.

Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional.

The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching.

Joker13 · 09-17-2006, 04:23 PM

Quote:

Originally Posted by 0311

After your third "mini" rest/pause set you do your 8 second negative and rack it. Personally for me, I'll take anywhere from 15-20 breaths before I do a static hold. It also depends on the exercise. If you read my journal I also execute "pulses" in place of statics for some because static holds IMO don't apply to some exercises.

For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders.

Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional.

The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching.

O.k. got it.

Thanx

09-14-2006, 06:11 PM	#11 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Thursday--Home Bi's d.b. curls 11+9+5 x 40 r.p. forearmreverse b.b. curl 1 x 20 x 65 calves done on my vert leg press 1 leg at a time 1 x 12 x 180 quads 1 x 5 x 370 1 x 10+10 x 245 (exp below) hams sldl 1 x 6 x 135 1 x 6 x 185 1 x 6 x 195 1 x 6 x 215 all done w/ no rest just the time it takes to load Well I freaken blew legs again. For the 1st part of set wieght was fine. for the 2nd part of the set should have gone a little less. Reason being got to about rep 6 and was huffen made it to 10 racked it, got pissed that I didnt make it to 20, got immediatly under it again and did 10 more. It took me about 5-7 min to catch my breath after these....I like em
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

09-14-2006, 09:33 PM	#14 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	^^ok thats news for me.....thanks for clearing that up sir
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

09-15-2006, 02:50 PM	#15 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Well happy to see you men sorted this issue out without having to resort to violence Anyway today was an off day 25 min cardio--recumbant bike Last edited by Joker13; 09-16-2006 at 05:15 AM.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

09-16-2006, 10:03 AM	#16 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Sat--Gym Chest Hammer str mach 11+5+3 x 230 r.p. Shoulders Hammer str mach shoul 11+7+5 x 200 r.p. Triceps dip mach 11+8+7 r.p. Back Width Front lat pull down 11+5+4x180 r.p. Dead Lifts 385 x 3 405 x 5 Well good work out. On first set of d.l. felt sorta like an electric shock and it took my breath, so couldnt make the 8 that I was going for, I know it was from the sldl the other day. Walked it off and did my second set. feel a little sore nothing major Last edited by Joker13; 09-17-2006 at 10:00 AM.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

09-16-2006, 10:22 AM	#17 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,112 Country: Gender:	Solid day in the gym!
	Darkhorse's Sig:My Training Philosophy Orange County Strength Club

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