S.F.W's Joker Style
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03-26-2007, 06:22 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 widdoes2504
Damn good work
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Thanks, I'm trying.
added P.M. Cardio
30min 9.43 miles bike
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03-27-2007, 07:08 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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Tuesday--home
Cardio- 22min 7.08 miles bike
did bi's today instead of tomorow, just incase I have another 14hr day
Bi's
B.B. curls
12,12,12, x 125 S.S.(+9reps) added 1 extra set of 15
D.B. curls
15,15, x 50lbs
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S.F.W's Joker Style
Not Based on D.C.
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03-28-2007, 04:39 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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Wed---Home 2nd 1/2 of work-out
Quads
Box Squats (16")
10 x 295
10,12,10 x 360
Home vert leg press
15,15,15, x 400
Well sorta crappy work-out, couldnt even do hams. Really rough last 2 days of work, very physical work, drains the crap out of me. Oh well I could probably use a light day.
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03-29-2007, 02:41 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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Cardio--Day
29 min 9.12 miles bike
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03-30-2007, 04:06 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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Cardio-Day
26 min 8.21 miles bike.
whooowho gym day tommorow, feel free to join me I'll be there at 4 A.M.
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03-31-2007, 05:08 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
incline Hammer
12+6+4 x 310 R.P.(+5Reps)
Shoulder
Hammer shoulder press
12+5+3 x 230 R.P.(+3Reps) Pulses
Tri's
assi mach dips
13,11,10 (+13 Reps)
Back Width
Hammer stren pull down
12,10,8,9, x 320 S.S. (+20lbs)
Back Thick
low pully rows
10,9,9,8 x 255 S.S.(+5Reps)
Well really good training day. All reps or weights are up, which is really good since I'm on a strict cutting diet and down 10 lbs. Also added some acc work, just don't want to log it since it's not part of my routine.
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04-01-2007, 05:04 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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Sunday--Gym
Bi's
Hammer Mach curl
11+6+4 x 190 R.P. (+5lbs)
Forearms
D.B. Hammer Curls
15,15,13 x 50 S.S. (+4reps)
Calfs
Seated calf raises
21,18,16 x 205 S.S. (+15lbs+9reps)
So what I have been doing lately is splitting up my monday workout and doing 1/2 or so on Sunday. So for monday this will leave me with quads and hames, I find it's been working for me and I can add a little more volume. I've been really watching for signs of over training and have had none, even w/ the everday cardio.
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04-02-2007, 05:45 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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Monday --Gym
Quads
leg press
21,20,20 x 590 S.S. (+50lbs+9 rep)
extra set
15 x 630
Leg extentions
18 x 205 (+1rep)
16 x 220 (+1rep)
15 x 235 (+3rep)
11 x 250 (-1rep)
14 x 265 (+1rep)
Hams
seated leg curl
15 x 190 (+2reps)
12 x 190 (+2reps)
13 x 190 (+1rep)
13 x 190 (+2reps)
Well good training day, just wanted to mix it up a bit with some volume work, and to be honest also to take a break from doing widow makers. Also just after leg press got on some squat machine type thing and did 3 sets of 13-15 x 450, did them really fast.
added cardio bike
30 min 8.51miles
Last edited by Joker13; 04-02-2007 at 01:41 PM.
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04-03-2007, 04:13 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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Cardio--Day
31 min 9.14 miles
So I set my alarm 1/2 hour earlier then my regular 3 A.M. wake-up time so I can start doing A.M cardio on an empty stomach.....I'll try again tomorrow. They really shouldnt have snooze on alarm clocks.
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04-04-2007, 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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Wed---Home
Chest
Decline B.P.
9,11,9,10,9 x 275 S.S.
Shoulders
D.B. Press
3 x 15 x 40
Rack Pulls
295 x 15
360 x 15
410 x 10
460 x 6
460 x 3
Back Thick
B.B. Rows
15,15,13,15, x 225
Shoulder felt a little funny so went 25lbs lighter on declines, and just did d.b. press for shoulders, skipped C.G.B.P. just didnt want to take a chance at injury. Still a good training day, my body needed a little break anyways
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