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S.F.W's Joker Style

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Old 01-29-2009, 11:29 AM   #721
Ross86
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How's the diet?
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Old 01-29-2009, 12:09 PM   #722
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How's the diet?

The diets going great, up to 2-3 day before I started, I thought I was not going to be able to drop all my "good" food. Burgers, steak, pretty much anything I felt like eating (withen reason). But once the contest started, something just clicks in my head, and I don't want to stray away from my diet.

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Old 01-29-2009, 12:20 PM   #723
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That's awesome. Keep up the good work
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Old 01-30-2009, 10:28 AM   #724
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That's awesome. Keep up the good work
Thanks

Gym Day

Back

T-Bar Rows
160 x 13,12,12,10

Hammer High Pull
360 x9,9,9,10

Low Pully Rows
255 x15,12,12,11

Wide Grip pulldowns
210 x 14,12,11,12

Bi's

Machine Curls
125 x13,11
130 x 11,11

Seated D.B. Curls
45's x 12,11,11

D.B. Preacher Curls (slow)
30 x 12,11,10

Triple drop set on Rope Curls


Stairmaster 12min
Threadmill 20min
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Old 01-30-2009, 03:05 PM   #725
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Doesn't the stairmaster just do wonders for your buns and thighs? lol jj

Awesome job. Stay strict on that diet.

IW
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Old 01-30-2009, 04:20 PM   #726
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Doesn't the stairmaster just do wonders for your buns and thighs? lol jj

Awesome job. Stay strict on that diet.

IW
My plan was for 20 min on it....trully a modern day torture device
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Old 01-31-2009, 08:53 AM   #727
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Gym Day

Quads

Hack Squat
180 x 14
270 x 12
320 x 12
360 x 10

Squat thingamajig machine
270 x 15
360 x 12
450 x 10
520 x 8

Leg Extensions
190 x15,15,18
195 x17,16

Hams

lying leg curls
115 x 9,8,10

Seated leg curls
160 x 9
150 x11,11,11


Calfs

Calf extensions (plate loaded)
215 x 12,13,13,14

Calf extension machine
240 x 18,20
280 x 17,18

Ab Stuff

Threadmill 35 min.
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Old 01-31-2009, 10:35 AM   #728
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Good work grandpa
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Old 02-01-2009, 10:39 AM   #729
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Good work grandpa
Thanks, you whipper snapper


Gym Day

Shoulders

Hammer Shoulder Mach
275 x 13,11,8,7,6

Upright Pully Rows
150 x 15
160 x 14,16,15

D.B. Side Laterals
45's x 10,10,10,9

Traps

BarBell Shrugs
315 x 15
365 x13
405 x 13,13,11

D.B. Shrugs
100 x 17
105 x13
110 x 12
120 x12

Stairmaster 11min
Treadmill 26min

Ab stuff
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Old 02-03-2009, 11:39 AM   #730
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Home Day

Chest

Bench Press
225 x 12,15
245 x 14
265 x 9
275 x 9,7

Incline Bench Press
185 x 15,14,14,13

Decline
225 x 15
245 x 7,7,8

Tri's

C.G.B.P
185 x 9,11,10,9,7

Cardio Recumbant Bike
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