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


S.F.W's Joker Style



Reply
 
Thread Tools Display Modes
  #11  
Old 09-14-2006, 05:11 PM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

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
__________________
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.
Reply With Quote
  #12  
Old 09-14-2006, 06:45 PM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
Send a message via MSN to _Wolf_
Default

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
__________________

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.
Reply With Quote
  #13  
Old 09-14-2006, 07:32 PM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

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.
Reply With Quote
  #14  
Old 09-14-2006, 08:33 PM
_Wolf_'s Avatar
_Wolf_ _Wolf_ is offline
Rank: Light Heavyweight
 
Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
Send a message via MSN to _Wolf_
Default

^^ok thats news for me.....thanks for clearing that up sir
Reply With Quote
  #15  
Old 09-15-2006, 01:50 PM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

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.
Reply With Quote
  #16  
Old 09-16-2006, 09:03 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

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.
Reply With Quote
  #17  
Old 09-16-2006, 09:22 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Solid day in the gym!
Reply With Quote
  #18  
Old 09-17-2006, 09:04 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

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
Reply With Quote
  #19  
Old 09-17-2006, 10:15 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Lightbulb

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.
__________________

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.
Reply With Quote
  #20  
Old 09-17-2006, 03:23 PM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

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
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > 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 10:05 AM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.