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S.F.W's Joker Style
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11-24-2006, 04:32 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Friday--Cardio
Bike--35.5 min 10.5 Miles
Well just another cardio day nothing to report, just staired at the back of the garage door for 35min
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S.F.W's Joker Style
Not Based on D.C.
Exercise Directory To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
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11-25-2006, 08:17 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Sat--Gym
Chest
Hammer stren mach
10+5+2 x 260 R.P.
Shoulders
hammer stren press mach
9+7+5 x 250 R.P.
Tri's
Dip Mach
17+11+10 R.P. need to lower wieght
Back Width
Lat pull Down
10+5+6 x 220 R.P.???
Back Thick
Deadlifts
1 x 7 x 385
1 x 5 x 435
Had a good training session. Music sucks need to get an ipod or sum10. Just setting up my baselines again, was thinking of dropping deads for this blast and doing a differnt back exercise but since I had to drop squats, change of plans, keeping deads
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11-26-2006, 12:48 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Sunday--Cardio
Bike--36min 11 miles
Had lots of energy today, wish it was a lifting day
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11-26-2006, 05:35 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Quote:
was thinking of dropping deads for this blast and doing a differnt back exercise but since I had to drop squats, change of plans, keeping deads
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Cum again??
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11-26-2006, 05:50 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by 0311
Cum again??
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Well last week when I was gonna do squats, my problem knee acted up on warm-ups. So ended up dropping for this blast, still have leg press and hack squat, just going to use my vert leg press at home. Not to long ago I couldnt even squat 135 w/out pain so I;m just really being carefull with it. You think straps would help?
Before I dropped squats, I had the thought of dropping deads in favor of a differant exercise, but since I dropped sqauts, I didnt want to drop deads to
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11-26-2006, 06:07 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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What kind of squats were you doing as I am too lazy to go and check? Parallel I'm guessing..
You could try doing front squats for a change which will limit the poundages you use. Another viable option is to do some box squats, set 2-4 inches below parallel. Use a wide stance for the box squats. Olympic squats are another safer option you could try.
China squats are a quad burner also. You won't use half as much weight, but it'll target your quads like none other. You use the smith machine with a super close stance. Maybe 6-12" between your feet. Starting off sitting on your calves (rock bottom), you come up ONLY 1/2 to 3/4 of the way up, then sit back down on your calves. This exercise is SUPER SLOW too.
Knee wraps IMO aren't really necessary for a bodybuilder, but it'll take some of the pressure off your knees. Do NOT wrap them very tight because you don't want to throw off your numbers and become dependant on them. I have a pair from pro-wrist-wraps that I absolutely love.
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11-26-2006, 06:15 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by 0311
What kind of squats were you doing as I am too lazy to go and check? Parallel I'm guessing..
You could try doing front squats for a change which will limit the poundages you use. Another viable option is to do some box squats, set 2-4 inches below parallel. Use a wide stance for the box squats. Olympic squats are another safer option you could try.
China squats are a quad burner also. You won't use half as much weight, but it'll target your quads like none other. You use the smith machine with a super close stance. Maybe 6-12" between your feet. Starting off sitting on your calves (rock bottom), you come up ONLY 1/2 to 3/4 of the way up, then sit back down on your calves. This exercise is SUPER SLOW too.
Knee wraps IMO aren't really necessary for a bodybuilder, but it'll take some of the pressure off your knees. Do NOT wrap them very tight because you don't want to throw off your numbers and become dependant on them. I have a pair from pro-wrist-wraps that I absolutely love.
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Maybe I'll try front squats, never tried them before, I was already doing box squats, Its my "Home day" so china squats are out, dont hav a smith mach at home.
Thanx
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11-27-2006, 01:12 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Monday--Gym
Bi's
Hammer Curl Mach
8+4+3 x 155 R.P.
Forearms
Same mach reverse grip
2 x 7 x 80 R.P.
Calves
Horizontal Calf mach
1 x 12 x 290 D.C.ed
Hams
Lying Leg Curl
9+7+5 x 140 R.P.
Quads
Seated leg Press
1 x 20 x 390
1 x 28 x 390
Leg Extentions
1 x 11 x 175
1 x 12 x 205
1 x 12 x 235
1 x 11 x 265
Well today was suppose to be leg press, but some dumb ass broke it so just did the above. The seated leg press only goes to 390lbs. I'm sure happy I kicked up the cardio, wieghed myself today and gained 5 lbs 301lbs It must be those new supps I'm taking I must be holding some water.
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11-28-2006, 05:07 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Home--Cardio
Bike 38min 11 miles
Sorta went a little slow, didnt realize, I was distracted by my mag I was reading. This is about the most cardio I've ever done...and I gained wieght..301lbs. Makes no sense..my diet is even cleaner then before I started cardio.
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11-30-2006, 02:44 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Thursday--Home
Chest
Decline B.P.
10+5+4 x 275 R.P. Pulses
Shoulders
Standing B.B. Press
1 x 16 x 145 S.S.
1 x 12 x 145 S.S.
Tri's
Skull Crushers
14+6+7 x 95
Back Width
Assis Pull Ups
36 Not at once, just try to beat previous times
Back Thickness
Bent Over B.B. Rows
1 x 12 x 225
1 x 12 x 225
1 x 10 x 225 These done w/ 60 sec rest inbetween sets
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