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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Nice joker, glad to see that outcome....


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Old 10-01-2007, 08:58 AM   #361
hrdgain81
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Nice joker, glad to see that outcome.
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Old 10-06-2007, 05:33 PM   #362
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Alright got onto the gym so time to get back on track

Sat--Gym

Chest

Decline hammer
5 x 270 (5 sets not reps)
Smith Incline
4 x 180

Shoulders
Smith press
5 x 160
Machine press
4 x 130

Tri's

Dip Mach
4 x 160
Rope Pull Downs
4 x 130

Cardio today
3 mile walk, 10 min on bike, and 10 min on threadmill


Good workout shouldnt have anything else to get in way of training, planning on upping cardio a bit more then in the past. Here is my place of future employment http://www.youtube.com/watch?v=mhFdkC2zPMc

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Old 10-07-2007, 10:51 AM   #363
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Sunday--Gym

Back

Rack pulls
5 x 405

Low pully rows
4 x 260

Wide grip pulldown
4 x 180

Bi's

Machine curls
4 x 140

Seated D.B. Curls
4 x 40's

Threadmill
32 min
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Old 10-20-2007, 10:55 AM   #364
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Sat--Gym

Chest

Decline Hammer
360 x 6 (sets)

Incline Bench Smith
200 x 4

Shoulders

Smith Seated Press
180 x 4

Upright Rows
110 x 3

Seated Mach Press
150 x 3

Tri's

Dip Mach
195 x 4

Tri Rope Pull Downs
4 x 140

30 Min on threadmill


Dang I need to keep my log updated, Havent been keeping a paper log so I only put down sets, can't remember reps. Had a good training day
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Old 10-27-2007, 09:04 AM   #365
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Sat--Gym

Chest

Decline Hammer
270 x 13,13,12,
340 x 7,7

Incline Smith
200 x 13,12,10,8

Shoulders

Smith Press
160 x 9,11,8,5

Shoulder Mach
inside grip

130 x 12,11,11,9

Tri's

Seated Dip Mach
195 x 10,12,11

Rope Pull Downs
140 x 10,13,14,13


Treadmill
20 min @3.7 Mph


Finally brought my clip board to start keeping a better log.
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Old 10-28-2007, 09:02 AM   #366
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Sunday-Gym

Back

B.B. Rows
225 x 10,13,10,9

Low Pulley Rows
270 x 8,9,7
255 x 7,8

Wide Grip Pulldown
180 x 12,12,10,13

Shrugs-Smith
360 x 12,12,12

Bi's

Curl Machine
140 x 14,11,8,9,

Seated D.B. Curls
40's x 12
45's x 9,9,

Rope Curls
130 x 13,13

Thread Mill
30 min
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Old 10-29-2007, 03:32 PM   #367
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Cardio--Home

Recumbant Bike
27 min 6.79 miles


Cutting Time
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Old 10-30-2007, 06:12 AM   #368
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^^ oh man I'm glad I'm not the only one cutting in the winter. You have a specific plan yet?
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Old 10-30-2007, 02:20 PM   #369
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Quote:
Originally Posted by hrdgain81 View Post
^^ oh man I'm glad I'm not the only one cutting in the winter. You have a specific plan yet?
My Cutting Plan:


Getting My Fat Ass On the Bike and Treadmill
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Old 10-31-2007, 04:36 PM   #370
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Wed--Home

Mid Week Quickie

Chest

Bench Press
225 x 9,10
265 x 9,10
285 x 8,6
305--FAILED

Back

Rack Pulls
225 x 12
295 x 12
365 x 10
415 x 6
465 x 4

Havent bench pressed in a while..felt good
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