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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 Quads Leg Press 14 Plates x 16 16p x 16 18p x 16 20p x 14,12 Hack Squats ...


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Old 02-12-2009, 06:46 PM   #761
Joker13
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Gym Day

Quads

Leg Press
14 Plates x 16
16p x 16
18p x 16
20p x 14,12

Hack Squats
180 x 15
270 x 12
360 x 9

Leg Extensions
120 x 16
160 x15
180x x15
200 x 18

Hams

Standing Leg Curl
50 x15
70 x14
90x 9,9,8

Seated Leg Curls
110 x 13
130 x8,8

Calfs

Standing Calf Mach
495 x12,13,13

Seated Plated loaded calf machine
215 x16,14,11,12

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Old 02-13-2009, 05:03 PM   #762
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Gym Day

Chest

Bench Press
225 x13,13
245 x10,8
265 x5,7

Incline Smith press
180 x7,10,10,10,9

Wide Grip Fly machine
190 x13,15
205 x13,13,14

tri's

rope pulldowns
170 x18
180 x18
190 x19
200 x12

Reverse grip one arm pully pulldown
50 x14
60 x11,12,12

Weak!!! I figured it most have been that I ate under 100g carbs yesterday, although I'm regulating them, I'm not trying to get under 100g. Also for tri's need to drop the ropepulldowns.
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Old 02-14-2009, 11:15 AM   #763
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Gym Day

Back

Barbell Rows Smith Machine (just trying something differant)
230 x10,9,9,9,9

Hammer High Pull
340 x10.11.10.9

Low Pully Rows
255x 10,10,10,10

Wide grip pulldowns
210 x10,9,9

Bi's

Machine Curls
140 x10,9,8,7

Seated D.B. Curls
50's x10,9,8

One d.b. arm Preacher curls
32.5 x13
35 x8,9,8,

Cardio Treadmill 30min

Ab stuff
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Old 02-15-2009, 09:53 AM   #764
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Gym Day

Shoulders

Smith Press
180 x12
200 x10
230 x7
210 x8

Hammer Press
275 x8,10,8

upright Pullyrows
120 x16
140x 16
160 x14

reverse Pec Deck (rear delt)
110 x15,14,14,14

Traps

D.B. Shrugs
100x 15
105 x13
110 x13
115 x14
120 x11
115 x10

Cardio

Stairmaster 13min
Threadmill 30 min

Ab stuff

Gonna take the next 2 days off, just cardio
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Old 02-18-2009, 06:18 AM   #765
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Gym Day

Chest

Bench Press
225 x11,14
245 x12,9

Smith Incline
180x 12,12,11,11

Hammer Decline
275 x17
325 x12,13,12

D.B. Flys
35 x13
40 x13
45 x11,12
extreme streching

Tri's

C.G.B.P.
155 x14
175 x12
185 x8,8
175 x8,8

One arm reverse pulldowns
60 x15
80 x12,12

Cardio Treadmill 15% incline 3.7mph 40min

Ab Stuff
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Old 02-18-2009, 02:58 PM   #766
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How were your two days off? Feeling better today?
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Old 02-18-2009, 07:43 PM   #767
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Quote:
Originally Posted by Ross86 View Post
How were your two days off? Feeling better today?
Yea, still did cardio both days, didnt log yesterday.

taking some good supps that Really, really help with recovery times
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Old 02-19-2009, 06:52 AM   #768
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Creatine makes a huge difference, doesn't it? Has your weight changed much? I'm sure your body composition has.
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Old 02-19-2009, 10:06 AM   #769
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Quote:
Originally Posted by Ross86 View Post
Creatine makes a huge difference, doesn't it? Has your weight changed much? I'm sure your body composition has.
Weights down 12-13lbs. I'd say I'm right on track. Starting to lean out some, can see viens I couldnt see before. Diets been on. basically just b/s chix breast, egg whites, potatoe, rice, and a couple protein drinks a day. (got in my 20lbs of whey)


Gym Day

Quads

Hack Squat
180 x13
270 x 12
320 x10
360 x10
410 x7

Leg Press
12 Plates x17
14p x 16
16p x12
18 x13,13, (and yes, they are knees to chest)

Leg Extensions
175 x15
190 x15,16
195 x15,16

Hams
Seated Leg Curls
160 x14
175 x12,10,10,10,8

(didnt want to do anymore hams today)

Calfs

Calf extensions (plate Loaded)
205 x13,14,13,13

Calf Extension Machine
300 x17,15,17

Cardio Threadmill 30 min

Ab stuff
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Old 02-19-2009, 03:18 PM   #770
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just wanted to put up an updated pic, still 2 months and 11 days lef in contest

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