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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 Shoulders Smith Press 140 x15 160 x14 180 x10 200 x9,7 Cable upright rows 140 x15 160 x16 ...


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Old 03-19-2009, 05:22 AM   #801
Joker13
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Gym Day

Shoulders

Smith Press
140 x15
160 x14
180 x10
200 x9,7

Cable upright rows
140 x15
160 x16
180 x15,12

Rear Delt machine
130 x17
140 x17
150 x13,11

Traps

Barbell Shrugs
315 x15
365 x12,14

D.b. Shrugs
115 x10,11,13

Ab Stuff

Cardio 40 min Treadmill

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Old 03-20-2009, 06:10 AM   #802
Joker13
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Gym Day (light)

Back

T-Bar Rows
165 x9,9,9,7

Low Pully Rows
225 x12,12,12,12

Close Grip PullDowns
150 x13
165 x12
180 x11

Wide Grip Pulldowns
180 x11,12,12,11

Bi's

Machine Curls
125 x10
130 x9
135 x9

D.b. Preacher Curls
32.5 x10,11,10

Seated D.b. Curls
45's x10,9,9

Ab Stuff

Cardio Treadmill 40 min


Had to make it a light day. By the time I got to the gym I had aready been up for about 26hrs. Got up the day before at 3am to train, got home took kid to school, watched t.v., did some errends, Got a call from work to come in at 7pm. Worked till 3:45am then hit the gym....so, I;m out....good nite.
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Old 03-21-2009, 01:24 PM   #803
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Gym Day

Chest

Bench Press
225 x12,11
245 x8,6
225 x8

Smith Super Wide Grip Incline
180 x12,11
200 x7
190 x7,8

Hammer Decline
275 x15,14,14,12

Tri's C.G.B.P.
155 x13,10,10
175 x7,6
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Old 03-21-2009, 01:26 PM   #804
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Gym Day

Chest

Bench Press
225 x12,11
245 x8,6
225 x8

Smith Super Wide Grip Incline
180 x12,11
200 x7
190 x7,8

Hammer Decline
275 x15,14,14,12

Tri's

C.G.B.P.
155 x13,10,10
175 x7,6

Rope Pulldowns
150 x18
160 x16
170 x15

Cardio 25min treadmil
ab stuff


put up some real shitty numbers today
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Old 03-22-2009, 09:30 AM   #805
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Home/off day

Cardio 33 min recumbant bike.

New diet is going good. Head is a little fuzzy, but I do like it so far. Also have had NO cravings for carbs, even though it is a no carb cut.
weighed in yesterday at 270lbs.

I am learning the meaning of "feeling/being flat". Although I had a good pump going, and accually looked good in the mirror, I swear by the time I got to my car it was gone.
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Old 03-23-2009, 06:52 AM   #806
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Gym Day

Quads

Hack Squat
180 x14,14
230 x12,10
270x 12,10

Leg Press
500 x20,20,20

Leg Extensions
145 x15
160 x17
175 x13
180 x16,14

Hams

Seated Leg Curls
145 x16
160 x12.11
165 x12,11,9

Calfs

Plate loaded calf extensions
205 x15,14,11,12

machine extensions
300 x14,13,14

Ab Stuff

Cardio treadmill 23min
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Old 03-24-2009, 05:51 AM   #807
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Gym Day

Shoulders

Hammer shoulder Press
250 x11,10,9,7

Barbell Upright rows
95 x12,13
105 x14,12,13

Rear Delt Machine
120 x16
140 x14
150 x14,11

Traps

D.b. Shrugs
110 x12,12
115 x11,11
120 x10,8

Ab stuff

Cardio 37 min treadmill

more ab stuff

New Diet going great. They say the hardest part is not eating any carbs and all the suger craving you get. I have had none of that. Maybe cause I already was on a med to low carb diet anyway. Wieght came in today just under 268lbs
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Old 03-25-2009, 05:55 AM   #808
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Gym Day

Back

T-Bar Rows
135 x12,13
160 x10,10

Rack Pulls (pins set just below knee)
315 x12
365x 10
395 x12
445 x8
495 x8
545x 3

Wide Grip Pulldowns
180 x13
195 x11,10,10

Bi's

Machine Curls
125 x11
130 x12
135 x8
140 x7

Seated D.B. Curls
50 x10
55 x9
60 x8,6

D.B. Preacher Curls
32.5's x13,10

Ab Stuff

will do cardio later, 2 seasions of 20min
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Old 03-25-2009, 08:46 AM   #809
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You're going to be F*ing ripped after this. Keep it up.

IW
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Old 03-26-2009, 05:59 AM   #810
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Quote:
Originally Posted by iron_worker View Post
You're going to be F*ing ripped after this. Keep it up.

IW
I freaking hope so...I feel like the incedible shrinking man.


Gym Day

Chest

Bench Press
225 x13
245 x10
165 x8
275 x6
245 x8
225 x8

Incline Bench Press
205 x8,7,7
185 x8,9,9

Decline Hammer Press
275x 13,11,10,10

Tri's

C.G.B.P.
155 x11,10
165 x8,8

One are reverse grip cable
70 x12,11,11

Ab Stuff

Cardio Treadmill 20min
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