Joker13

Gym--Day

Quads

Leg Press
5 x 12-13 x 18 plates

Leg Squat thing
4 x 10-12 x 10plates

Leg Extensions
4 x 290

Hams

Standing Leg Curl
5 x 90

Calfs

Seated calf Machine
4 x ???? forgot

Standing Calf Machine
4 x 15-18 x 495

Good nite. Tired as heck started work at 1:30am..which means getiing up at 10pm. Oh well I'll be at the gym at 11:30 tonite.

Joker13's Sig:

S.F.W's Joker Style
Not Based on D.C.

Exercise Directory http://www.exrx.net/Lists/Directory.html

Joker13

Gym

Shoulders

Seated Barbell Press
5 x 8-10 x 155

Upright rows smith
4 x 9-11 x 120

Traps

Smith Shrugs
3 x 6-9 x 360

Hammer shrugs
4 x 7-10 x 450

Cardio 15 min theadmill

Joker13's Sig:

S.F.W's Joker Style
Not Based on D.C.

Exercise Directory http://www.exrx.net/Lists/Directory.html

Ross86

Are you still cutting?

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

Joker13

Right now I'm just holding at 269. Work has been insane. Last week like 61hrs. so far this week(3 days) I'm at 42hrs. Getting very like sleep.

Gym

Back

Barbell rows
4 x 8 x 205

Low pully rows
4 x 6-7 x 290

Wide grip pulldown
4 x 9-11 x225

Bi's

Drag Curls
3 x 10-12 x 110

Seated D.B. Curls
4 x 7-8 x 50's

Joker13's Sig:

S.F.W's Joker Style
Not Based on D.C.

Exercise Directory http://www.exrx.net/Lists/Directory.html

Ross86

Hang in there. Hopefully you will have some smooth sailing ahead.

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

Joker13

Gym

Chest

Bench press
2 x 225
1 x 275
3 x 315 (singles)
2 x 275

Incline press
4 x 205

Hammer decline
3 x 360

Tri's

Close grip bench
5 x 155

Rope pulldowns
4 x 200

Sorta veered off course on my bench today, sometimes just feel like doing something a little differant

Joker13's Sig:

S.F.W's Joker Style
Not Based on D.C.

Exercise Directory http://www.exrx.net/Lists/Directory.html

Joker13

Gym Day

Quads

Leg Press
2 x 23 x 450
1 x 15 x 12 plates
1 x 15 x 14 plates
1 x 13 x 16 plates
2 x 12-13 x 18 plates

Squat Thing
3 x 10 x 12 plates

Leg Extension
3 x 13-15 x 225

Hams
Seated leg curls
5 x 10-13 x 165

Calf
Seated plate loaded calf extension
3 x 15-17 x 205

Calf machine
3 x 15-17 x 265

Well I was suppose to hit legs yesterday for my second leg work out of the week( rotataing body parts so all get hit 2x's in aweek), but work asked me to come in, and since it was my day off, the contract states you get paid double time for coming in....wasent gonna pass that up.. ended up with 127 hours in 2 weeks..whoooowhooooo

Joker13's Sig:

S.F.W's Joker Style
Not Based on D.C.

Exercise Directory http://www.exrx.net/Lists/Directory.html

Joker13

Monday--Home

Back

Barbell Rows
1 x 8,6,9,7,9,7 x 225

Rack Pulls
1 x 10 x 295
1 x 8 x 365
1 x 6 x 415
1 x 5 x 415

Bi's

Drag Curls
1 x 15 x 70
1 x 15 x 80
1 x 13,14,13 x 100

Preacher D.B. Curls(slow concentraiting on neg)
1 x 8,9,9, x 30

Got a call from work yesterday at 6:05pm asking if I wanted to work at 12am and go to Costa Mesa(nice area BTW). My first thought was..shit I need to get to the gym. So about 2 blocks from the house I realized that I had my equipment at home, so I turned around and did a home workout instead...thus getting an extra 1 hr of sleep.

Joker13's Sig:

S.F.W's Joker Style
Not Based on D.C.

Exercise Directory http://www.exrx.net/Lists/Directory.html

Pitysister

nice racks big 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