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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Originally Posted by TALO Looking Big, Joker ! Thanks Talo, Gym Day Shoulders Hammer Shoulder Press 4 sets Upright Barbell ...


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Old 09-04-2008, 04:57 AM   #531
Joker13
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Originally Posted by TALO View Post
Looking Big, Joker !
Thanks Talo,


Gym Day

Shoulders

Hammer Shoulder Press
4 sets

Upright Barbell Rows
4 sets

d.B. Side laterals
4 sets

Traps

D.B. Shrugs
3 sets

Barbell Shrugs
4 sets


Added 4 sets of rack pulls, I havent done these in a while. I was happy to be able to get 405 for 7,6,6,5 reps. I'm not sure if I'll keep them in my work out. So that's pretty much my split. Tommorow I hit chest again, then off for 2 days, then start with back. So whatever bodypart I workout on Monday gets hit 2 x's that week.

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Old 09-04-2008, 05:09 PM   #532
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Wow , that's a big load for the shoulders. I would never be able to get away with that. Your a beast !
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Old 09-05-2008, 02:04 PM   #533
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Originally Posted by TALO View Post
Wow , that's a big load for the shoulders. I would never be able to get away with that. Your a beast !
Trust me, I have right shoulder issues. Lets see if I can explain this. Imagine walking through a doorway, and the door is opened toward you. If I were to just walk past the door, then reach back to grap an edge to pull it closed behind me....that would be enough to set off an old injury....thats one reason you wont see me doing much d.b. work for my chest.


Gym Day

Chest

Flat Bench
1 x 7 x 265
4 x 4-6 x 275

Incline Bench
4 x 7-8 x 205

Hammer Decline
4 x 7-8 x 360

Tri's

Close grip Bench
3 x ???? forgot


Skull Crushers
3 x 8-10 x 95

Rope Pull Downs
3 x 12-15 x 200

I'm going to sorta take it a little easy, since I have compleatly changed my routine from a 3-4 day fullbody, 90% machines to my split and mostly free weights. BTW I'm one sore mofo right now.

On a side note I must say I love my insurance, I just got my 3 month supply of andro gel (8 pump bottles) for 10 bucks!!! I know alot of peeps don't like the gel, but it keeps my test at a constant 800ng range
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Old 09-08-2008, 10:46 AM   #534
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Gym Day

Back

Barbell Rows
5 x 7-9 x 205

Low pully rows
5 x 7-9 x 270

Wide grip pulldown
5 x 8-10 x 220

Bi's

Barbell Drag Curls
4 x 10-12 x 115

Machine curls
4 x 8-10 x 120

D.B.Curls
4 x 7-9 x 50's

Cardio
25min on treadmill
15 min paying basketball

Started at my new job(same company differant location, better union contract) So I started at a new gym today, only 5 min from work.
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Old 09-09-2008, 06:07 PM   #535
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Gym Day

Quads

Leg Press
6 x 11-14 x 18 plates

Leg squat machine (new,seems really close to actual squats)
4 x 12-13 x 270

Leg Extensions
4 x 12-15 x 275

Hams

Standing leg Curls
5 x 7-10 x 90


Treadmill
15 min
Basketball
10 min

started at a new gym. The leg press machine looks the same as my other one, but somehow had no problems with 18 plates instead of 16. And I know for sure that I didnt just suddenly get stronger
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Old 09-10-2008, 06:06 PM   #536
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Gym day

Shoulders

Seated military press
5 x 145

Machine shoulder press
4 x 10-12 x 90

D.B. side laterals
4 x 12 x 30's

Traps

Hammer shrug thing
4 x 8-10 x 430

Barbell shrugs
4 x 10-12 x 390

Cardio 15 =min threadmill
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Old 09-12-2008, 07:32 PM   #537
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Yesterday--gym

Shoulders

Seated barbell press
5 x 155

Seated machine press
4 x 75

D.B. side laterals
4 x 32.5's

Traps

Hammer shrugs
3 x 425

Barbell shrugs
3 x 430

Cardio
15min treadmill

Today gym

Chest

Bench Press
5 x 275

Incline Bench
4 x 205

Hammer decline
4 x 360

Tri's

Close grip bench press
5 x 185

Cable pulldowns
4 x 200

Forgot to put in my workout yesterday. Just changed jobs (same company differant location and diff Union) started Mon and put in 60hrs this week. One new per that I have is that on your fifth workday first 8hrs are time and a half and then you go to double time after that I should have switched a long time ago
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Old 09-12-2008, 07:46 PM   #538
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grats on the new job & the new gym
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Old 09-12-2008, 08:15 PM   #539
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lol good shit joker. since you makin all the dough now can i borrow 2 dollars
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Old 09-13-2008, 04:22 AM   #540
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Thanks Rabbit



Quote:
Originally Posted by MONSTAFACE View Post
lol good shit joker. since you makin all the dough now can i borrow 2 dollars
Hey no problem MONSTAFACE

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