S.F.W's Joker Style - Page 44 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Joker13 · 06-22-2008, 09:08 AM

Sunday Gym

Back

assisted pullups
5 x 5-9

T bar rows
4 x 150 x 7-11

Hammer Pulldown
4 x 9-11 x 275-350

wide grip pulldown
4 x6-15 x 140-225(down the stack)

Abs

Bi's

Curl Mach
5 x 6-12 x 75-140

Seated d.b. curls
4 x 10 x 45

cable curl
3 x 12 x 180

Abs again

widdoes2504 · 06-23-2008, 05:01 AM

Nice work Joker. BTW you could have just asked for an opinion on long-distance runners.....most of us here would have told you they are frickin crazy.

Reading your earlier post, I agree 100% they are insane.

Joker13 · 06-23-2008, 07:28 AM

Quote:

Originally Posted by widdoes2504

Nice work Joker. BTW you could have just asked for an opinion on long-distance runners.....most of us here would have told you they are frickin crazy.

Reading your earlier post, I agree 100% they are insane.

I could never Imagine doing or wanting to ever do a marathon, thats like working out for 2 1/2 - 4 hours straight

Cardio--Home

1 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups
1/2 mile run

Had a real shitty mile run. I think its cause I was coughing alot last night and just hacking up shit. My wife and kid were sick..so hoping I don't get sick to

Joker13 · 06-25-2008, 03:21 AM

Cardio--Home

1.25 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups

Joker13 · 06-27-2008, 06:31 PM

Cardio--Home

1/2 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups

Worked way to much last couple days to try and run.(42hrs in 3 days) So just did a fast 1/2 mile run. I need to try and not phyic myself out when I do my runs. 1/2 mile 3:35 1 mile 9 min. I find myself holding back 2 much on my longer runs.

Pitysister · 06-27-2008, 06:36 PM

kick that ass in gear man

Joker13 · 06-28-2008, 11:36 AM

Sat--Home

Came down with something. Coughing, fever. Probably working to much this week with too little sleep.

Joker13 · 06-29-2008, 09:02 AM

Sunday--Gym

Chest

Hammer decline
3 x 12 x 275

Bench
3 x 8-12 x 225

Incline smith bench
3 x 7-9 x 180

Fly Machine
4 x 15 x 180

Shoulders

Smith Press
3 x 7-9 x 140

Seated Hammer shoulder thingy
4 x 7-10 x 140

Tri's

Seated dip Mach
4 x 10 x 180

Rope pulldowns
6 x 9-15 x 120-180

Still feeling pretty week, just did whatever today at the gym.

Joker13 · 06-30-2008, 10:24 AM

Monday---gym

Back

Assisted Pull ups
5 x 7-12

T-bar Rows
3 x 12 x 135

Low Pully Rows
3 x 8-12 x 190-235

Lat PullDowns
4 x 8-10 x 180-220

Bi's

Machine Curls
4 x 9-12 x 110-125

Seated db Curls
3 x 8-10 x 40

little bit of treadmill work.

Joker13 · 07-01-2008, 03:31 AM

Cardio--Home

1 mile run
5 x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
3 x 3 pull ups

time to up the cardio a bit, so I added 5 reps to each set. left the pullups alone though

06-22-2008, 09:08 AM	#431 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Sunday Gym Back assisted pullups 5 x 5-9 T bar rows 4 x 150 x 7-11 Hammer Pulldown 4 x 9-11 x 275-350 wide grip pulldown 4 x6-15 x 140-225(down the stack) Abs Bi's Curl Mach 5 x 6-12 x 75-140 Seated d.b. curls 4 x 10 x 45 cable curl 3 x 12 x 180 Abs again
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

06-23-2008, 05:01 AM	#432 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,279 Country: Gender:	Nice work Joker. BTW you could have just asked for an opinion on long-distance runners.....most of us here would have told you they are frickin crazy. Reading your earlier post, I agree 100% they are insane.
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

06-25-2008, 03:21 AM	#434 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Cardio--Home 1.25 mile run 5 x 20 pushups 5 x 20 situps 5 x 20 (4 count) flutter kicks 3 x 3 pull ups
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

06-27-2008, 06:31 PM	#435 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Cardio--Home 1/2 mile run 5 x 20 pushups 5 x 20 situps 5 x 20 (4 count) flutter kicks 3 x 3 pull ups Worked way to much last couple days to try and run.(42hrs in 3 days) So just did a fast 1/2 mile run. I need to try and not phyic myself out when I do my runs. 1/2 mile 3:35 1 mile 9 min. I find myself holding back 2 much on my longer runs.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

06-27-2008, 06:36 PM	#436 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,546 Country: Gender:	kick that ass in gear man
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

06-28-2008, 11:36 AM	#437 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Sat--Home Came down with something. Coughing, fever. Probably working to much this week with too little sleep.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

06-29-2008, 09:02 AM	#438 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Sunday--Gym Chest Hammer decline 3 x 12 x 275 Bench 3 x 8-12 x 225 Incline smith bench 3 x 7-9 x 180 Fly Machine 4 x 15 x 180 Shoulders Smith Press 3 x 7-9 x 140 Seated Hammer shoulder thingy 4 x 7-10 x 140 Tri's Seated dip Mach 4 x 10 x 180 Rope pulldowns 6 x 9-15 x 120-180 Still feeling pretty week, just did whatever today at the gym.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

06-30-2008, 10:24 AM	#439 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Monday---gym Back Assisted Pull ups 5 x 7-12 T-bar Rows 3 x 12 x 135 Low Pully Rows 3 x 8-12 x 190-235 Lat PullDowns 4 x 8-10 x 180-220 Bi's Machine Curls 4 x 9-12 x 110-125 Seated db Curls 3 x 8-10 x 40 little bit of treadmill work.
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

07-01-2008, 03:31 AM	#440 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Cardio--Home 1 mile run 5 x 25 pushups 5 x 25 situps 5 x 25 (4 count) flutter kicks 3 x 3 pull ups time to up the cardio a bit, so I added 5 reps to each set. left the pullups alone though
	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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