S.F.W's Joker Style - Page 37 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

hrdgain81 · 10-01-2007, 09:58 AM

Nice joker, glad to see that outcome.

Joker13 · 10-06-2007, 06:33 PM

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

Joker13 · 10-07-2007, 11:51 AM

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

Joker13 · 10-20-2007, 11:55 AM

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

Joker13 · 10-27-2007, 10:04 AM

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.

Joker13 · 10-28-2007, 10:02 AM

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

Joker13 · 10-29-2007, 04:32 PM

Cardio--Home

Recumbant Bike
27 min 6.79 miles

Cutting Time

hrdgain81 · 10-30-2007, 07:12 AM

^^ oh man I'm glad I'm not the only one cutting in the winter. You have a specific plan yet?

Joker13 · 10-30-2007, 03:20 PM

Quote:

Originally Posted by hrdgain81

^^ 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

Joker13 · 10-31-2007, 05:36 PM

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

10-01-2007, 09:58 AM	#361 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,657	Nice joker, glad to see that outcome.
	hrdgain81's Sig:Your not special. APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

10-06-2007, 06:33 PM	#362 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	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
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-07-2007, 11:51 AM	#363 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	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
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-20-2007, 11:55 AM	#364 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	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
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-27-2007, 10:04 AM	#365 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	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.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-28-2007, 10:02 AM	#366 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	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
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-29-2007, 04:32 PM	#367 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Cardio--Home Recumbant Bike 27 min 6.79 miles Cutting Time
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-30-2007, 07:12 AM	#368 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,657	^^ oh man I'm glad I'm not the only one cutting in the winter. You have a specific plan yet?
	hrdgain81's Sig:Your not special. APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

10-31-2007, 05:36 PM	#370 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	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
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

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