S.F.W's Joker Style - Page 5 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Joker13 · 10-05-2006, 05:42 PM

Quote:

Originally Posted by 0311

Whoa! How'd you bullshit your way through that one!

Sir I'm ofended that anyone would think that I would bullshit my way to hrt

My test is a low 215

Joker13 · 10-07-2006, 11:52 AM

Sat--Gym

Bi's
Drag Curls
10+8+7 x 90 r.p. (+10lbs)

Forearms
Hammer d.b. curls
1 x 14 x 45 r.p.(+5lbs) next time try for more reps same weight

Calves
180 x 12 s.s.

hams
leg curls
15+8+7 x 110 r.p. (+15lbs)

Quads
mach hack squat
450 x 8 (+20lbs)
320 x 20 (+50lbs)

Had a real good leg day, just noticed on the hack squat mach starting wieght empty is 54lbs so really I did 500 x8 and 370 x 20 full r.o.m. but to keep it simple, I will only put plate wieght on journal . I already notice change in strenth and shape in legs and I find it easier to think of it as 4 sets of 5 w/ no rest while doing them

Darkhorse · 10-08-2006, 05:58 AM

Quote:

I find it easier to think of it as 4 sets of 5 w/ no rest while doing them

That's exactly what I do as well. It's all a mental game. The same train of thought also puts squats last in your workout to ease your mind.

Here's some writeups I've seen on widowmaker squats from HST:

Quote:

Originally Posted by Jules

From the standpoint of weightlifting tradition, 20-rep squats is as time-honoured as they come. 20-rep squats produce a sick amount of metabolic stress and offer a form of clustering at a fairly high load. Finally, there's a possibility that clustering/density training could produce higher strain than contiguous reps. I'm working out a variation of 20-rep and Gironda with some people that more or less replicates that. But I'm not completely sure how well it will work. Again, from DC's point of view, 20-rep squats are part of the training methodology that has worked through the years.

Use of post-failure techniques as well as 20-rep breathing squats means he's ratcheting up the erk1/2 levels, and thus even with the very low volume, you'll enjoy enormous sarcoplasmic hypertrophy workout to workout. Couple that with Dante's hardcore stance on EAT!!, you'll see immediate size results as well as some recourse against the wipeout of your CNS. Unlike a unoptimized HST routine, you can expect sarcoplasmic hypertrophy every workout.

I can obviously see a lot of progess being made. What are your results thus far?

Joker13 · 10-08-2006, 08:53 AM

Quote:

I can obviously see a lot of progess being made. What are your results thus far?

Well, I started d.c. within a couple of days of finishing my s.d. I think it had alot to do w/ keeping most of my gains. Remember I was coming of a 5 day split, which come to think of it, was about the same thing I did from age 17-22. I can see an improvement all around, and this may sound wierd but also guage my progress on how my work shirts size 2 x fit. They are now tight around my arms upper back and front shoulder area.

Looking at my log I see major progress made in the leg dept. ex. when i started on hack squat mach i couldnt even finish the widow maker I did 180 x 15,5 now 3rd time around i did 320 x 20.

Size wise I am bigger even as I'm typing looking at my bi's and shoulders they are bigger. I really like the program, I am spending 2 hours less in the gym per week, and making better gains..what more can you ask for...can't wait till I get my test levels in the upper norm levels and see what progress I make then

Again Thanx
Joker13

Joker13 · 10-09-2006, 04:05 PM

Monday--Home

Chest
Bench Press
9+5+3 x 265 r.p. pulses (+20lbs)

Shoulders
DB press
11+7+6 x 80 r.p. (+10)

Tri's
C.G bench press
12+8+5 x 205 r.p (+20lbs)

Back Width
pull ups to front
12+9+8 (+5 reps)

Back Thickness
Rack Deadlift
430 x 9 (+20+1rep)
485 x 6 (+30lbs)

Good training day may have to drop d.b. press for ?? having problem stabilizing wieght. Sat leg workout KICKED MY ASS I;m so fucking sore right now it hurts to climb a curb let alone steps

Joker13 · 10-12-2006, 07:16 PM

Thursday--Home

Bi's
D.B. Curl
10+8+5 x 60 R.P. (+20lbs) had to assist w/ other hand on neg

Forearms
Reverse B.B. Curl
1 x 18 x 95 (+20lbs)

Calves
190 x 12 D.C'ed

Hams
SLDL
155 x 6 (+10lbs)
225 x 6 (+10lbs)
245 x 6 (+10lbs)
255 x 6 (+10lbs)

Quads
Squats
405 x 4 (+35lbs)
295 x 16+4

Well I got a little over ambitios on the 20 rep went 16 racked and got back under to finish. I sort of blame it on my work scedule this week tuesday-15hrs wed- 12hrs today-13hrs. On a good note doc put me on 400mg week of test ordered will come from pharmacy mon or tuesdayjester:

Joker13 · 10-14-2006, 09:50 AM

Sat Gym--home

Chest
Hammer strengh
8+3+2 x 250 r.p. (+20lbs)

Shoulders
hammer strengh
10+6+3 x 230 r.p. (+30lbs)

Tri's
dips
15+8+7 r.p. (+2reps)

Back width
lat pull down
9+5+5 x 200 r.p. (+20lbs)

deadlifts
385 x 6 (+1rep)
425 x 3 (+20lbs)

O.k. work out wasnt feeling it

Joker13 · 10-14-2006, 05:16 PM

Just a hypothetical question, would D.C be good on a say test cycle?
hypothetically speaking of course

Darkhorse · 10-14-2006, 05:21 PM

Quote:

Just a hypothetical question, would D.C be good on a say test cycle?
hypothetically speaking of course

Hell yeah it would!!

I'll edit this with some hypothetical changes to your routine.

Basically some added volume to your routine. Additionally, if the weight really starts taking off, there's the option of spacing your routine out further to accomodate both load and volume.

Joker13 · 10-16-2006, 04:51 PM

Monday-Gym

Bi's
Hammer curl
12+8+6 x 155 r.p. (+15lbs+1rep)

Forearms
Hammer curl reverse grip
1 x 12 x 80 s.s.

Calves
Horizantal calf mach
250 x 12 D.C.'ed (+20lbs)

Hams
Leg Curl Mach
13+8+8 x 125 r.p. (+15lbs+4reps)

Quads
Leg Press
1 x 10 x 680 (+30lbs)
1 x 20 x 500 (+50lbs)

Felt strong today I love that leg press mach, does something to your ego when ya fill up the bar full of 45's and have to start on the other bar

Anyway Doc is putting me on 400mg of test c per week that sould be here tommorow w/ the anti estrogens. I'm still not sure what to do though. I was planning a test cycle w/ 500mg week Doc is putting me on 400mg which I would be fine w/ but I'm starting with low test levels. So should I do 400mg like the Doc said or Do 500mg like I was planning. My thinking is people do a 500mg week cycle, w/ normal test levels 400-600 I'm starting at 215 test level

Hypothetically speaking of course

10-07-2006, 11:52 AM	#42 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Sat--Gym Bi's Drag Curls 10+8+7 x 90 r.p. (+10lbs) Forearms Hammer d.b. curls 1 x 14 x 45 r.p.(+5lbs) next time try for more reps same weight Calves 180 x 12 s.s. hams leg curls 15+8+7 x 110 r.p. (+15lbs) Quads mach hack squat 450 x 8 (+20lbs) 320 x 20 (+50lbs) Had a real good leg day, just noticed on the hack squat mach starting wieght empty is 54lbs so really I did 500 x8 and 370 x 20 full r.o.m. but to keep it simple, I will only put plate wieght on journal . I already notice change in strenth and shape in legs and I find it easier to think of it as 4 sets of 5 w/ no rest while doing them
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-09-2006, 04:05 PM	#45 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Monday--Home Chest Bench Press 9+5+3 x 265 r.p. pulses (+20lbs) Shoulders DB press 11+7+6 x 80 r.p. (+10) Tri's C.G bench press 12+8+5 x 205 r.p (+20lbs) Back Width pull ups to front 12+9+8 (+5 reps) Back Thickness Rack Deadlift 430 x 9 (+20+1rep) 485 x 6 (+30lbs) Good training day may have to drop d.b. press for ?? having problem stabilizing wieght. Sat leg workout KICKED MY ASS I;m so fucking sore right now it hurts to climb a curb let alone steps
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-12-2006, 07:16 PM	#46 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Thursday--Home Bi's D.B. Curl 10+8+5 x 60 R.P. (+20lbs) had to assist w/ other hand on neg Forearms Reverse B.B. Curl 1 x 18 x 95 (+20lbs) Calves 190 x 12 D.C'ed Hams SLDL 155 x 6 (+10lbs) 225 x 6 (+10lbs) 245 x 6 (+10lbs) 255 x 6 (+10lbs) Quads Squats 405 x 4 (+35lbs) 295 x 16+4 Well I got a little over ambitios on the 20 rep went 16 racked and got back under to finish. I sort of blame it on my work scedule this week tuesday-15hrs wed- 12hrs today-13hrs. On a good note doc put me on 400mg week of test ordered will come from pharmacy mon or tuesdayjester:
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-14-2006, 09:50 AM	#47 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Sat Gym--home Chest Hammer strengh 8+3+2 x 250 r.p. (+20lbs) Shoulders hammer strengh 10+6+3 x 230 r.p. (+30lbs) Tri's dips 15+8+7 r.p. (+2reps) Back width lat pull down 9+5+5 x 200 r.p. (+20lbs) deadlifts 385 x 6 (+1rep) 425 x 3 (+20lbs) O.k. work out wasnt feeling it
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-14-2006, 05:16 PM	#48 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Just a hypothetical question, would D.C be good on a say test cycle? hypothetically speaking of course
	Joker13's Sig:S.F.W's Joker Style Not Based on D.C. Exercise Directory http://www.exrx.net/Lists/Directory.html

10-16-2006, 04:51 PM	#50 (permalink)
Joker13 Rank: Bantamweight Join Date: Sep 2006 Location: Somewhere in the USA Posts: 902 Country: Gender:	Monday-Gym Bi's Hammer curl 12+8+6 x 155 r.p. (+15lbs+1rep) Forearms Hammer curl reverse grip 1 x 12 x 80 s.s. Calves Horizantal calf mach 250 x 12 D.C.'ed (+20lbs) Hams Leg Curl Mach 13+8+8 x 125 r.p. (+15lbs+4reps) Quads Leg Press 1 x 10 x 680 (+30lbs) 1 x 20 x 500 (+50lbs) Felt strong today I love that leg press mach, does something to your ego when ya fill up the bar full of 45's and have to start on the other bar Anyway Doc is putting me on 400mg of test c per week that sould be here tommorow w/ the anti estrogens. I'm still not sure what to do though. I was planning a test cycle w/ 500mg week Doc is putting me on 400mg which I would be fine w/ but I'm starting with low test levels. So should I do 400mg like the Doc said or Do 500mg like I was planning. My thinking is people do a 500mg week cycle, w/ normal test levels 400-600 I'm starting at 215 test level Hypothetically speaking of course
	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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