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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 Hack Squat 180 x12,12 230 x10 270 x11 320x 8,7 Leg Press (high reps) 500 x18,15,18,18 Leg ...


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Old 04-23-2009, 05:39 AM   #841
Joker13
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Gym Day

Quads

Hack Squat
180 x12,12
230 x10
270 x11
320x 8,7

Leg Press (high reps)
500 x18,15,18,18

Leg Extensions
150 x18
165 x16
180 x16
195 x15
210 x16,12

Hams

Seated Leg Curl
145x 15,13
160 x11,9
165 x8,8,7

Calfs

Calf Extension (plate Loaded)
205 x15,14,13,11

Calf Extension Machine
260 x15
280 x14
300 x15

Ab Stuff

25 min treadmill (home all day so I'll do another session later)

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Old 04-25-2009, 03:47 PM   #842
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Yesteday

Cardio Recumbant bike 55min, split over 3 mini sessions (20m20m15m)



Gym Day

Shoulders

smith Press
140 x15
160 x13
180 x9
200x 7,5

Seated D.B. Press
60 x15,13

D.B. Side Laterals
35's x12,12,12,10

Rear Delt Machine
145 x12,10,11,9

Traps

D.B. Shrugs
110 x15,15
115 x13,10
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Old 04-26-2009, 05:00 PM   #843
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Gym Day

Chest

Bench Press
245x 11,12
265 x7,7
275 x6,5

Hammer Decline
275 x17
295 x16,13,15

Incline Smith
180 x10,8,7,7,7

Tri's

C.g.B.P
155 x12,13,11,9

V-Bar Pulldowns
180 x18
190 x17,15

One arm reverse grip Pulldown
50 x17
60 x15
70 x13

20 Min Treadmill
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Old 04-27-2009, 05:48 AM   #844
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Gym Day

Back

Barbell Rows
225 x10,11,11,9

Hammer High Pull
325 x9,10,10,9

Low Cable Rows
210 x15,14,14,13

Wide Grip Pulldowns
180 x10,10,10,10

Bi's

Machine Curls
115 x13
120 x13
130 x11
135 x9

E-Z Bar curls
80 x14.12.12.11

D.B Preacher Curls (drop sets)
32.5 x11,10,9

Ab Stuff

22 min treadmill

more ab stuff
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Old 04-28-2009, 04:35 PM   #845
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Gym Day

Quads

Hack Squat
180 x11
230 x10
270 x10
320 x7

Leg Press
540 x15,17,20,20

Leg Extensions
120 x15
140 x17
160 x18
180 x17,18

Hams

Seated Leg Curls
110 x18
135 x12,10,12,11,14

Calfs

Standing Calf Mach
495 x12,13,13,14

Ab Stuff

Bike 22 min

What a shitty F'n half assed training day. Did'nt want to get out of bed, did'nt want to go to the gym, got to the gym and still did'nt want to be there.

On a more upbeat note, I have no clue what I did differant yesterday, but I got up this morning and legs were super vascular, never seen them like that.
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Old 04-28-2009, 07:22 PM   #846
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just a quickie update, I think my abs are trying to poke through.....not easy, they've been in hiding for over 20 yrs lol

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Old 05-18-2009, 08:19 AM   #847
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O.K. time to start up the log again. I took a week off from may 1 -7. then just started training, still doing a 4day split, but just taking it a bit easy.....fun times over.


Chest

Bench Press

Incline Smith

Tri's

CGBP

one arm revese grip pulldowns.

Have to start doing a paper log at the gym again.
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