S.F.W's Joker Style
|
|
03-18-2007, 10:52 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday--Cardio
20 min 6.10 miles bike
ah tomorow legs at my new gym
added P.M. Cardio
22 min 7 miles
no cardio tomorrow, hitting legs
__________________
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.
Last edited by Joker13; 03-18-2007 at 07:13 PM.
|
03-19-2007, 06:46 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Mon--Gym
Bi's
mach curls
10+6+5 x 185 R.P.(+15lbs)
Forearms
D.B. Hammer curl
13,13 x 50 S.S. (+2reps)
Calves
seated calf raises
13,10,12,11 x 190 S.S. (differant mach then I'm used to)
Hams
Seated leg Curls
13,10,12,11 x 190 S.S. (+6reps)
Quads
leg press
20,15,17 x 540 S.S. (+7 reps)
Leg extensions
205 x 17
220 x 15
235 x 11
250 x 12
265 x 15
O.K. good training day, although my last workout I did the wrong leg work out. Oh well. Must say I really like my new gym.
sitting around the house bored so I added afternoon Cardio
25min 7.60 miles Bike
Last edited by Joker13; 03-19-2007 at 01:20 PM.
|
03-20-2007, 05:05 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Cardio Day
26 min 8.15 miles recumbant bike
|
03-21-2007, 02:49 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Wed---Home
Chest
Decline bench
9,9,7,6, x 300 Drop set 5 x 275
Shoulders
upright rows
13,14,13 x165
Tri's
C.G.B.P.
8,7,7, x 250 drop set 4 x 225
Back thick
Barbell rows
14,14,11 x 250 + 1extra set of 10
Broke 300 for the first time on decline, my 2.5lbs wieghts got some use today. Good overall training.
Added P.M. cardio only 15 min 5.06 miles.
Last edited by Joker13; 03-21-2007 at 06:42 PM.
|
03-22-2007, 07:04 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Cardio-Day
27 min 9.12 miles bike.
Btw the bike has alsorts of programs so it's differant each time. You would think unloading 14,000 lbs of product would be enough cardio. LOL
|
03-23-2007, 07:03 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Cardio Day
25 min 7.98 miles bike
Well cardio's going better then expected, current goals are to come in the top 3 of the contest I'm in, and to get down to about 15%B.F.
Whooowho legs tommorow
|
03-24-2007, 05:38 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Bi's
Drag Curls
12+8+6 x 140 R.P.(+5reps)
Forearms
rev B.B. Curls
14,14 x 100 S.S. (+4reps)
Calves
185 x 11 D.C.ed f'n ouch
Hams
lying leg curls
14,11,11 x 125 S.S.(+5reps)
Quads
Real Hack squat
11,11,11 x 360
added
leg extensions
15,15,14, x 280 S.S.(+3reps)
My new gym has a real hack squat so gonna take a little getting used to, good training day. No cardio today
|
03-25-2007, 05:57 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday--Gym
Chest
Hammer strengh
12+6+4 x 260 R.P.
Shoulders
smith mach press
10,6,5,5, x 180 S.S.
Tri's
tri pull down
11,8,8 x 120 S.S.
Did half of my monday workout today, added extra chest shoulder and tri work just not part of my reg routine so not logging it. strengh down just a tad, but I guess its expected on a cut.
Added P.M. Cardio
25min 7.33 miles bike.
Last edited by Joker13; 03-25-2007 at 05:29 PM.
|
03-26-2007, 05:44 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Mon--Gym second half of work out
Back
T-bar rows
9,9,7 x 135
Hammer pull down
12,11,9, x 290
low pully rows
12,10, x 240
low rack pulls
10 x 315
5,5,5, x 405
Well did it a little different this week. Never used the Hammer T-bar felt a little awkward. Had to cut my rack pulls short cause my dumb ass left my belt at home. Also first time using rack at this gym. You would think a rack is a rack but it threw me off a bit and ended up leaving a chunk of skin on the bar from my knee. I also have just recently upped my intensity some, I think it's the one thing I have taken from watching Jay,Ron and Dorian DVD's is to dig a little deeper and there are still a few reps left in you, even if you have to take a quick little pause and breath. I know it seems basic, but sometimes I end up just trying to make it to a certain rep and stopping there, when I could have maybe squeezed out a few more
|
03-26-2007, 05:49 AM
|
|
Rank: Lightweight
|
|
Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
|
|
Damn good work
|
|
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
| |
|