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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Gym Day Back Barbell Rows 5 x 7-8 x255 Rack Pulls 225 x 5 305 x 5 395 x 5 ...


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Old 11-20-2008, 08:56 AM   #611
Joker13
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Gym Day

Back

Barbell Rows
5 x 7-8 x255

Rack Pulls
225 x 5
305 x 5
395 x 5
465 x 4,3

Low pully Rows
5 x 6-8 x 300

wide grip pulldowns
4 x7 x 245

hammer low pull machine
3 x 7-8 x 340


Bi's

Machine curls
5 x 8-12 x 110-140

Seated D.B. curls
4 x 7-8 x 55's

One arm slow preacher curls
4 x 8-11 x 35

rope curls
4 x 9-14 x 110-160

ab work

Well, just felt like doing a lot of volume today, so far been recouping well.

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Old 11-20-2008, 10:06 PM   #612
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Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.

You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.
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Old 11-21-2008, 05:31 AM   #613
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Quote:
I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.
If I ever do biceps on my back/pull day, I generally only do a couple of drop sets. With all of that pulling/rowing, you really are hammering your biceps. The higher the volume, the less work I need for biceps. That's just me though...Joker is a different animal.

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Old 11-21-2008, 05:43 AM   #614
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Quote:
Originally Posted by kimm4 View Post
Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.

You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.

Really what Ross said, Normally I think I stick to around 10 sets avg for arms. So far recovery has been good. I don't have a set day I really take off, over a weels period I just make sure to get in 2 days.
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Old 11-21-2008, 12:08 PM   #615
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Great work Joker and that is a lot of volume

Keep up the good work big man.
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Old 11-22-2008, 10:12 AM   #616
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Quote:
Originally Posted by widdoes2504 View Post
Great work Joker and that is a lot of volume

Keep up the good work big man.
Thanks, just get in that high volume mood once in a while


Gym

Quads

Leg press
3 x 12-13 x 18 plates
2 x 11 x18 plates+50lbs
1 x 11 x 18 plates

Hack Squat Mach
5 x 5-8 x 270-400

Leg Extensions
6 x 12-13 x 200-245

Hams

Seated Ham mach
5 x 10-12 x 160-175

Calfs

seated calf ext mach
4 x 14-15 x 295

seated plate calf machine
4 x 12-14 x 245
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Old 11-23-2008, 01:02 PM   #617
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Gym--Sunday

Chest

Bench press
1 x 225,245,265,275,275,285,295,275,245,225
(all reps were from 5-14, didnt have a log so hard to recall)

Hammer decline
4 x 10-12 x 275-295

Wide Grip fly machine
5 x10 x 225

Tri's

CGBP
4 x 8-10 x 155

Rope pulldowns
5 x 12 x 200
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Old 11-27-2008, 07:24 AM   #618
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Yesterday--Gym

Back

Barbell Rows
5 x 6 x 265

T-bar Rows
4 x 7-8 x 170

Low pully rows
4 x 7-8 x 285

and I think I did wide grip pulldowns???can't remember.

Bi's

Machine curls
5 x 8-15 x 110-140

Seated D.B. Curls
4 x 7-8 x 55's


Today Gym

Chest

Bench Press
1 x 225,245,265
2 x 275
1 x 285,275,225
Didnt keep track of reps

Hammer decline
2 x 14-15 x 275
2 x 10-12 x 325

wide grip machine flys
5 x 12-14 x 200

Tri's

CGBP
3 x 6-8 x 155 (by now my tri's are pretty waisted)

Rope pulldowns
5 x 13-14 x 200
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Old 11-27-2008, 01:15 PM   #619
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Solid workouts as always looks great!!

Happy Thanksgiving!!
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Old 11-29-2008, 01:40 PM   #620
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Quote:
Originally Posted by kimm4 View Post
Solid workouts as always looks great!!

Happy Thanksgiving!!
Thanks, sorry to so long to reply, was so bloated out from thanksgiving that today is the first day I can finaly reach the keyboard, without my belly getting in the way



Gym Day

Shoulders

Smith Press
4 x 7-8 x 210-220

Upright rows
4 x 7ish x 140

Seated d.b. side laterals
4 x 8-9 x 40's

Traps

Smith shrugs
4 x 10-12 x 430

Hammer shrugs
4 x 9-10 x 540 (maxed out, cant load more plates)


Made it a quick short work out. Feels a little odd doing a shoulder/ traps Day, but I think my other days are really maxed out and can't add anymore to them
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