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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Thursday--Home Bi's d.b. curls 11+9+5 x 40 r.p. forearm reverse b.b. curl 1 x 20 x 65 calves done on ...


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Old 09-14-2006, 05:11 PM   #11
Joker13
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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

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Old 09-14-2006, 06:45 PM   #12
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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

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Old 09-14-2006, 07:32 PM   #13
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Quote:
Originally Posted by Sentinel View Post
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.
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Old 09-14-2006, 08:33 PM   #14
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^^ok thats news for me.....thanks for clearing that up sir
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Old 09-15-2006, 01:50 PM   #15
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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 04:15 AM..
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Old 09-16-2006, 09:03 AM   #16
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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 09:00 AM..
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Old 09-16-2006, 09:22 AM   #17
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Solid day in the gym!
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Old 09-17-2006, 09:04 AM   #18
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Quote:
Originally Posted by 0311 View Post
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
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Old 09-17-2006, 10:15 AM   #19
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Quote:
Originally Posted by Joker13 View Post
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.

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Old 09-17-2006, 03:23 PM   #20
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Quote:
Originally Posted by 0311 View Post
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
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