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S.F.W's Joker Style

Personal Journals discussion on S.F.W's Joker Style, within the Members Section; Originally Posted by iron_worker Thats a big change! Looking lean and mean. How are you feeling? IW Pretty good. Gonna ...


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Old 04-13-2009, 12:33 AM   #831
Joker13
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Originally Posted by iron_worker View Post
Thats a big change! Looking lean and mean. How are you feeling?

IW
Pretty good. Gonna kick it into high gear for the next 3 weeks....than taking off for a good week
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Old 04-13-2009, 07:57 AM   #832
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Oustanding progress , Joker !
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Old 04-13-2009, 11:14 AM   #833
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Originally Posted by TALO View Post
Oustanding progress , Joker !
Thanks TALO


Gym Day

Chest

Bench Press
225 x13
245 x11,8
265 x6,6
245 x7

Smith Incline Press (super wide grip)
160 x12
180 x9,8,7

Wide Grip Fly Machine
220 x13.12.13.13.9

Tri's

C.G.B.P.
155 x15
175 x12,10,9

one Arm Reverse pulldown
60 x20
80 x14,11

V-Bar Pulldowns
160 x18
180 x15,17,18

35 Min Treadmill

Ab Stuff

Joker13's Sig:S.F.W's Joker Style
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Old 04-15-2009, 05:54 AM   #834
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Gym Day

shoulders

Smith Press
140 x15,12
160 x9,11
180 x8,8

Upright cable rows
150 x13
160x 13,13

d.B. Side Laterals
35's x12,11,11

Rear delt machine
130 x15
145 x11,11,9

Traps

Hammer Shrugs
360 x12,13,11,13,11

Treadmill 20 min

Fucking company called me at 7pm to come in and start at 1am...which means I got 3hrs sleep (have to get up 3hrs before start of shift to train,shower and get to work), I show up at 1am. They tell me that someone else took my route. Actually it was his route, and for some reason they gave it to me, he's senior driver so he got it. Since they now have to pay me 4hrs for showing up, they have me hang out in the break room for 3.5hrs before cutting me loose.

decided to go back to the gym and did some arm work and 20 min more on the treadmill.
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Old 04-16-2009, 07:07 PM   #835
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Gym Day

Quads

Leg Press (hack still broke at that stupid ass gym)
12Plates x20
14p x20
16P x20
18P x15,20
20 x15,14

Leg Extensions
150 x15
170 x15,15,16,14,18

Calfs

Standing Calf Extensions
465 x14,16
480 x12,11
495 x12,10

Ab Stuff

Cardio 20min treadmill + 10 min bike

Skipped hams today, just wasent feeling it.
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Old 04-17-2009, 08:57 AM   #836
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Gym Day

Chest

Bench Press
225 x14
245x 11
265x 8
275x 6
185 x5
295 x3

Smith Incline
180 x15
200 x10,10,8

Hammer Decline
325 x10,10,10,8

Static Streching for chest

Tri's

Seated Machine Dips
150 x15
165 x15
180 x13

V-Bar Cable Pulldowns
180 x20
190 x16
200 x17

One Arm Reverse Grip Pulldown
60 x14
70 x12
80 x8

static streching for tri's

Treadmill 31min.
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Old 04-18-2009, 05:20 PM   #837
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Gym Day

Back

T-Bar Rows
160 x12
175x 9,9,9
160 x7

Hammer High Pull
325 x10,9,10,8

Low cable Pull
240 x10,8,8


Wide Grip Pulldown
180 x10,9,9,10,9

Bi's

Machine curls
80x 10,12
90 x12,11

E-Z Bar Curls
70 x15,13,13

Standing D.B. Curls
50's x9,9,8

Treadmill 20 min
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Old 04-20-2009, 07:24 AM   #838
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Gym Day

Shoulders

Hammer shoulder Mach
275 x10,10,8,7,5

Cable Upright Rows
160x 15
170 x12
180 x12

Standing D.B. Side Laterals
30x 13,13,13

Rear Delt Mach
150 x12,10,9,11,8

Traps

D.B. Shrugs
105's x15
110's x12
115's x11,11

Smith Shrugs
275 x14,11,11

Treadmill 21 min

ab stuff

bike 15 min
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Old 04-21-2009, 05:33 PM   #839
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Gym Day

Chest (not really, but left knee felt funny...didnt want to push it)

Bench Press
225 x14,13
245 x10,8
265 x6

smith Incline Press
180 x11,8,9,8,9,8

Wide Grip Fly Machine
175 x10,7,14,11

Tri's

one arm reverse grip pulldown
60 x15
70 x15
80 x12
90 x9

Rope Pulldowns
170 x17
180 x14
190 x14

Ab Stuff

30 min Treadmill
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Old 04-22-2009, 03:37 PM   #840
Joker13
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Gym Day

Back

T-Bar Rows
135 x15
145 x13
155 x11,11
145 x11

Hammer5 High Rows
275 x12,11,9,10,11

Wide Grip pulldowns
170 x14
180 x10,10,9
190 x8

Bi's

Machine Curls
80 x13
90 x,11,12,10

EZ Barbell Curls
80 x11,12,11,13

Preacher D.b. Curls
32.5's x12,10
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