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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Keep it up big guy. Let us know how it goes! Dub...


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Old 04-02-2009, 11:34 AM   #821
iron_worker
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Keep it up big guy. Let us know how it goes!

Dub
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Old 04-03-2009, 06:52 AM   #822
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Quote:
Originally Posted by iron_worker View Post
Keep it up big guy. Let us know how it goes!

Dub
I'll keep it up, till my frail old bones break

Gym Day

Back

T-Bar Rows
115 x15
150 x13
160 x9
170 x8,8

Hammer High Pull
340 x8,8,9

Low Cable Rows
225 x13,11,11,11

Wide Grip pulldown
165 x15
180 x12,12,12

Bi's

Machine Curls
110 x15
125 x12
130 x10
135 x8

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

D.B. Preacher Curls
32.5x 11,10,10

Ab Stuff

A.M. Cardio 25 min treadmill (p.m. later)

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Old 04-04-2009, 06:52 AM   #823
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Gym Day

Quads

Hack Squat
180 x14
230 x12
270x 10
320 x10,8

Leg Press
10 Plates x22
12P x17
14P x17
16P x15
18P x10,11

Leg Extensions
180 x20
195 x20
210 x20
225 x20
240 x17 (wtf!!! kept putting weight on but couldnt feel much differance, stupid machine)

Hams

Seated Leg Curls
160 x15
175 x15
180x 11,10
185 x9,9

Calfs

Calf extension mach plated loaded
215 x16,14,16,14
230 x12,11,11

Cardio 35 min treadmill

Ab stuff
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Old 04-06-2009, 08:17 AM   #824
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Gym Day

Shoulders

Smith Press
140 x15
160 x14
180 x11
200 x6

Cable upright rows
150 x15
160 x15
170 x15

D.B. Side Laterals
35 x12,12

Rear Delt Machine
130 x18
150 x15
160 x13
170 x12

Traps

Smith Shrugs (no hooks)
270 x10,12,11

D.B. Shrugs
110x 12,14,14,14

extra ab stuff

No Cardio, at this point already been up for 27 hours. Way to tired to even try. Will do some home cardio today.
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Old 04-07-2009, 04:31 PM   #825
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Gym Day

Back

Low Pully Rows
210 x14
220 x 13
230 x11
240 x8

Hammer High Pull
320 x10,10,9,9

Close Grip pull down (v-bar)
130 x13
150 x13
160 x12

Wide Grip pulldowns
160 x13,12,13

Bi's

Machine Curls
90 x12
100 x11,12,11

E-Z barBell Curls
90 x12,13
95 x11,10

D.B. Preacher Curls
32.5 x10,11

Ab Stuff

Treadmill a.m. sesion 25min
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Old 04-09-2009, 05:27 PM   #826
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Gym Day

Chest

Bench Press
225 x15,14
245 x9,8
265 x4
245 x8

Incline Smith Press
140 x13,13
160 x10,9
180 x8,8

Decline Hammer
270 x16,15,15

Tri's

C.G.B.P.
135 x11,15,11

One arm reverse grip pulldown
60 x17
70 x12
80 x11

Rope Pulldowns
150 x20
170x 20
190x 18

Cardio Treadmill 27min
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Old 04-10-2009, 02:05 PM   #827
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Gym Day

Quads

Leg Press Hack Machine Broke
12 Plates X 20
14 P X 20
16 P x 20
18 p x 18
20 p x15,15,13
14P x20

Leg Extensions
105 x15
120 x18
150 x18
165x 19
180 x17
195 x15

Hams

Standing Leg Curls
50 x15
70 x14
80 x13
90 x9,9,7

Calfs

Calf Extensions (plate Loaded)
180 x18
215 x15
220 x13,12,10,10

Ab Stuff

Cardio 12 min (running late, make up later today)

Still Don't know why I'm able to do more at my other gym than my reg gym, on the leg press??
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Old 04-11-2009, 01:57 PM   #828
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Gym Day

Shoulders

Smith Press
140 x13,15
160 x12,11

D.b. Standing Side Laterals
35's x15,13,14,13

Rear Delt Machine
115 x15
130 x14,15,16

Traps

D.B. Shrugs
105 x16,15,16
115 x10,12

First Cardio Sesion 20 min treadmil
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Old 04-12-2009, 06:26 AM   #829
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Just wanted to do another quickie update and comparison, I still have about 3 weeks left.....CRUNCH TIME!!!!!

BEFORE



NOW




Gym Day (fast paced,short rest breaks)

Back

T-Bar Rows
135x 13,14,14,14

Hammer High Pull
275 x14
295 x11,11,12

Low Cable Rows
180 x15
195 x16
210 x13

Wide Grip Pulldowns
180 x12,12,13

Bi's

Machine Curls
110x 14,13
115 x11,10

E.Z. Bar Curls
75 x13,12,13

D.B. Preacher Curls
32.5 x8
30 x10,9

22min Treadmill

Ab stuff
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Old 04-12-2009, 06:55 PM   #830
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Thats a big change! Looking lean and mean. How are you feeling?

IW
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