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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Sunday--Cardio 20 min 6.10 miles bike ah tomorow legs at my new gym added P.M. Cardio 22 min 7 miles ...


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Old 03-18-2007, 10:52 AM   #201
Joker13
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Sunday--Cardio

20 min 6.10 miles bike


ah tomorow legs at my new gym


added P.M. Cardio
22 min 7 miles
no cardio tomorrow, hitting legs

Last edited by Joker13; 03-18-2007 at 07:13 PM..

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Old 03-19-2007, 06:46 AM   #202
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Mon--Gym

Bi's
mach curls
10+6+5 x 185 R.P.(+15lbs)

Forearms
D.B. Hammer curl
13,13 x 50 S.S. (+2reps)

Calves
seated calf raises
13,10,12,11 x 190 S.S. (differant mach then I'm used to)

Hams
Seated leg Curls
13,10,12,11 x 190 S.S. (+6reps)

Quads
leg press
20,15,17 x 540 S.S. (+7 reps)


Leg extensions
205 x 17
220 x 15
235 x 11
250 x 12
265 x 15

O.K. good training day, although my last workout I did the wrong leg work out. Oh well. Must say I really like my new gym.



sitting around the house bored so I added afternoon Cardio

25min 7.60 miles Bike

Last edited by Joker13; 03-19-2007 at 01:20 PM..
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Old 03-20-2007, 05:05 PM   #203
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Cardio Day

26 min 8.15 miles recumbant bike
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Old 03-21-2007, 02:49 PM   #204
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Wed---Home

Chest
Decline bench
9,9,7,6, x 300 Drop set 5 x 275

Shoulders
upright rows
13,14,13 x165

Tri's
C.G.B.P.
8,7,7, x 250 drop set 4 x 225

Back thick
Barbell rows
14,14,11 x 250 + 1extra set of 10


Broke 300 for the first time on decline, my 2.5lbs wieghts got some use today. Good overall training.



Added P.M. cardio only 15 min 5.06 miles.

Last edited by Joker13; 03-21-2007 at 06:42 PM..
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Old 03-22-2007, 07:04 PM   #205
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Cardio-Day

27 min 9.12 miles bike.


Btw the bike has alsorts of programs so it's differant each time. You would think unloading 14,000 lbs of product would be enough cardio. LOL
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Old 03-23-2007, 07:03 PM   #206
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Cardio Day

25 min 7.98 miles bike

Well cardio's going better then expected, current goals are to come in the top 3 of the contest I'm in, and to get down to about 15%B.F.

Whooowho legs tommorow
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Old 03-24-2007, 05:38 AM   #207
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Sat--Gym

Bi's
Drag Curls
12+8+6 x 140 R.P.(+5reps)

Forearms
rev B.B. Curls
14,14 x 100 S.S. (+4reps)

Calves
185 x 11 D.C.ed f'n ouch

Hams
lying leg curls
14,11,11 x 125 S.S.(+5reps)

Quads
Real Hack squat
11,11,11 x 360

added

leg extensions
15,15,14, x 280 S.S.(+3reps)


My new gym has a real hack squat so gonna take a little getting used to, good training day. No cardio today
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Old 03-25-2007, 05:57 AM   #208
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Sunday--Gym

Chest
Hammer strengh
12+6+4 x 260 R.P.

Shoulders
smith mach press
10,6,5,5, x 180 S.S.

Tri's
tri pull down
11,8,8 x 120 S.S.

Did half of my monday workout today, added extra chest shoulder and tri work just not part of my reg routine so not logging it. strengh down just a tad, but I guess its expected on a cut.



Added P.M. Cardio
25min 7.33 miles bike.

Last edited by Joker13; 03-25-2007 at 05:29 PM..
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Old 03-26-2007, 05:44 AM   #209
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Mon--Gym second half of work out

Back

T-bar rows
9,9,7 x 135

Hammer pull down
12,11,9, x 290

low pully rows
12,10, x 240

low rack pulls
10 x 315
5,5,5, x 405

Well did it a little different this week. Never used the Hammer T-bar felt a little awkward. Had to cut my rack pulls short cause my dumb ass left my belt at home. Also first time using rack at this gym. You would think a rack is a rack but it threw me off a bit and ended up leaving a chunk of skin on the bar from my knee. I also have just recently upped my intensity some, I think it's the one thing I have taken from watching Jay,Ron and Dorian DVD's is to dig a little deeper and there are still a few reps left in you, even if you have to take a quick little pause and breath. I know it seems basic, but sometimes I end up just trying to make it to a certain rep and stopping there, when I could have maybe squeezed out a few more
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Old 03-26-2007, 05:49 AM   #210
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Damn good work
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