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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Monday--Gym Quads Leg press 4 x 12-14 x 20 plates 2 x 11-12 x20 plates+70lbs Hack squat (light) 4 x ...


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Old 12-01-2008, 05:51 PM   #621
Joker13
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Monday--Gym

Quads

Leg press

4 x 12-14 x 20 plates
2 x 11-12 x20 plates+70lbs

Hack squat (light)
4 x 8 x 275

Leg Extensions
5 x 12-13 x 240

Hams

Seated ham curls
5 x 10-12 x 175

calfs

Standing calf raises
4 x 15 x 495

Seated calf raises
4 x 15 x 185

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Old 12-01-2008, 06:01 PM   #622
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I just looked through your journal. It looks like you've been neglecting your hamstrings big time. You have lots of leg work, but no more than a quarter of that is hamstring work. All of the leg exercises are iso movements for quads or they're quad dominant exercises, with the exception of the occasional leg curls that are thrown in. Your thoughts?

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Old 12-01-2008, 06:30 PM   #623
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Originally Posted by Ross86 View Post
I just looked through your journal. It looks like you've been neglecting your hamstrings big time. You have lots of leg work, but no more than a quarter of that is hamstring work. All of the leg exercises are iso movements for quads or they're quad dominant exercises, with the exception of the occasional leg curls that are thrown in. Your thoughts?
I want my legs to look good front a front view only????? Your right, I should probably add in more ham work
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Old 12-01-2008, 06:48 PM   #624
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LOL. That's funny. I just noticed the lack of ham work & was wondering if there was a reason. I am always neglecting something in my training at any point in time.

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2 x 11-12 x20 plates+70lbs
Did you place a small child on top of the sled?
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Old 12-02-2008, 05:07 AM   #625
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LOL. That's funny. I just noticed the lack of ham work & was wondering if there was a reason. I am always neglecting something in my training at any point in time.


Did you place a small child on top of the sled?

I porbably should add straight leg dead lifts, but the reality is I don't like working legs,(but do them so I won't end up looking funny)and hate doing hams even worse.

I just added 2 35's on the press, its wierd for some reason I have to use alot more wieght and that gym, even though it is the same exact press as my other gym.


Gym Day

Back

Barbell rows
3 x 6 x 265
1 x 7 x 265

T-bar rows (light)
6 x 10-11 x 135

Low pully Rows (light)
5 x 14-15 x 195

Wide grip pulldown
3 x 12 x 180

Bi's

Machine curls
5 x 10-12 x 125-140

D.B. Preacher curls (slow)
4 x 10-12 x 32.5's

Rope curls
3 x 12-15 x 140-180

Work didnt need me today(still get paid for 10 hrs though, gotta love the union lol) so took a nice long, not rushed, work out.
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Old 12-02-2008, 05:21 AM   #626
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I porbably should add straight leg dead lifts, but the reality is I don't like working legs,(but do them so I won't end up looking funny)and hate doing hams even worse.
I was the same way until I started doing them more often. I don't do very many "leg" exercises though. It's squats, RDLs, deadlifts, etc...always a compound movement. If the majority of your leg work comes from movements that place a large stress on the hamstrings, then you'll typically work your quads enough also. It doesn't have to be a sacrifice either. You could change your workout so that you alternate between leg press and deadlifts. That will help with your back & overall mass...and a side effect is a very strong posterior chain.
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Old 12-04-2008, 06:38 AM   #627
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I was the same way until I started doing them more often. I don't do very many "leg" exercises though. It's squats, RDLs, deadlifts, etc...always a compound movement. If the majority of your leg work comes from movements that place a large stress on the hamstrings, then you'll typically work your quads enough also. It doesn't have to be a sacrifice either. You could change your workout so that you alternate between leg press and deadlifts. That will help with your back & overall mass...and a side effect is a very strong posterior chain.
I'll probably work something in, in the next month or so.

Thur--gym

Chest

Bench Press
1 x 225,245,265
2 x 275,285
1 x 225
(I can't even try to recall my reps)

Hammer decline
4 x 13-15 x 275

wide grip fly machine
4 x 14-15 x stack (forgot how much)

Tri's

CGBP
4 x 9-13 x 175

rope pulldowns
4 x 14-16 x 200
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Old 12-05-2008, 05:15 PM   #628
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Gym

Shoulders

Seated smith press
6 x 5 x 230

barbell rows
5 x 8-12 x 110

Traps

smith shrugs
5 x 8-11 x 450

hammer shrug
4 x 10-12 x 12plates

Also do abs every workout, just don't list it.
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Old 12-06-2008, 07:14 PM   #629
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Gym day

Quads

Hack squat
(warm-up)
1 x12 x 180
1 x 8 x 270
(working set)
4 x 6 x360

leg press
(warm up)
1 x 15 x 360
1 x 15 x 450
1 x 15 x 540
1 x 15 x 630
(working sets)
6 x 12-17 x 720

Leg Extension
(warm up)
1 x 15 x 180
1 x 15 x 220
(working set)
5 x 15-16 x 240

Hams

Seated leg curls
6 x 12-13 x 175

Calfs
seated calf extentions (plate loaded)
(warm up)
2 x 15-19 x 135
(working set)
5 x 15-16 x 245

Just wanted to put down everything I do at the gym, seeing it in writing it seems like alot, but I'm still recuping great...must be that cytogainer I bought lol
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Old 12-06-2008, 07:32 PM   #630
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are you sure it's not dat der celltech?
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