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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Enjoy your break big man....


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Old 12-10-2008, 05:42 AM   #651
widdoes2504
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Enjoy your break big man.
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Old 12-10-2008, 06:23 AM   #652
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Nicely done Joker. Enjoy the (I'm sure much needed) break
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Old 12-11-2008, 07:23 AM   #653
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Your back is wide as Fcuk!

Have a nice break.

IDub
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Old 12-11-2008, 01:58 PM   #654
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u better spend most of that break with an asian woman....

and by that. i mean your wife
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Old 12-13-2008, 01:50 PM   #655
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Thanks everyone, we'll see where I end up, I think I'm about half way through my bulking thing.

Sat -gym

Back

T-Bar Rows
5 x 7-8 x 180

Hammer lat pulldown
4 x 10-12 x 320

Low pulley rows
5 x 8-9 x 290

wide grip pulldowns
4 x 9-10 x 245

Bi's

Plate machine curls
4 x 10 x 45(wierd, can't use much weight on it)

Seated D.B. Curls
4 x 7ish x 55's

D.B. Preacher curls
3 x 10-12 x 35's


Took the last 3 days off, could tell that I needed it. Workout didnt start out so well, had a tall glass of milk before I left the house, then drank a 16oz energy drink....the two don't mix so well.

Had fun at work today, had to go to downdown L.A.......ever go to Mcarther park after dark.........not recomended

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Old 12-13-2008, 02:37 PM   #656
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Quote:
I think I'm about half way through my bulking thing.
You're bulking to 600lbs? jk

I've done the milk+energy drink beforehand also. Hope the next workout is a little better.
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Old 12-14-2008, 08:52 AM   #657
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Quote:
Originally Posted by Ross86 View Post
You're bulking to 600lbs? jk

I've done the milk+energy drink beforehand also. Hope the next workout is a little better.
yes, I'll stop when i no longer have a neck, when my traps reach my ears

Gym--Day

Chest

Bench Press
1 x 13 x 225
1 x 10 x 245
1 x 265
2 x 6-8 x 275

Smith Incline
5 x 7-8 x 230

Wide grip Fly thing
4 x 15 x 180

Hammer decline
1 x 14 x 275
3 x 12ish x 320

Tri's

CGBP
4 x 7-8 x 175

Rope pulldowns
4 x 13-15 x 190

Machine dips
4 x 10-12 x 165
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Old 12-15-2008, 10:56 AM   #658
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Gym Day

Shoulders

Smith seated press
4 x 8-9 x 200
2 x 6-7 x210

Upright rows
4 x 10-11 x 110

Hammer press
4 x 7-8 x 275

Seated D.B. Laterals
4 x 10 x 45's

(what the heck, little carried away with shoulder work today...dam caffene)

Traps

barbell shrugs
4 x 12 x 275
(forgot my grip thingies, my grip sucks without them)

d.b. shrugs
4 x 15-18 x 100's


Made some lasagne yesterday, even made my own sauce for the first time, shit was good, kept thinking about going home and having some while I was working out.
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Old 12-16-2008, 02:31 PM   #659
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Gym Day

Quads

Leg Press
6 x 12-14 x 16 or 18 plates..forgot

Squat thing machine
5 x 8-9 x 12 plates

Leg Extensions
5 x 12-13 x 285

Hams

Seated leg curls
4 x 7-9 x 205

lying leg curl
4 x 7-8 x 145

Calfs

Seated Calf extensions(plated loaded)
4 x 13-14 x 220

Calf extension machine
4 x 15-16 x 280
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Old 12-18-2008, 04:16 PM   #660
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gym Day

Back

T-bar Rows
6 x 8 x 180

hammer low row
5 x 11-12 x 340

wide grip pulldowns
5 x 9-12 x 210-245

Bi's

machine curls
7 x 6-12 x ???down the stack

Seated D.B. Curls
4 x 8-10 x 50's
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