S.F.W's Joker Style
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04-05-2007, 05:04 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
31min 9.11 miles
Well not much to say, its cardio.
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04-06-2007, 04:21 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
35 min 10.47 miles
Went pretty easy. I was looking for an arm holder for my mp3 player, but noticed that they only go to 20 inchs, didnt buy it since I'll just outgrow it in a few more months
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S.F.W's Joker Style
Not Based on D.C.
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04-07-2007, 05:28 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
Bi's
Drag Curls
12+9+7 x 145 R.P.(+2reps+5lbs)
Forearms
Reverse B.B. Curls
15,15, x 100 S.S.(+2reps)
Calves
seated calf mach
12 x 190 D.C.ed (+1rep+5lbs)
Hams
lying leg curls
13,12,8 x 125 S.S.(+1rep)
Quads
Hack Squat
12,12,10 x 360
Added leg extentions
12,14,13,15, x 190
Abs
Would have had a better leg work out if I didnt have a knot in my left quad. Just super tight, can't even do a good stretch. So I jumped on a squat free form type thing? and did 15,15,10 x 450 to try to make up for hack squats. Also lowered the wieght on leg extentions by about 70-90lbs and just really went for feel and control. added a bit more extra stuff, but to lazy to put in log
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04-07-2007, 04:53 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--Bike
level 2
35 min 9.89 miles
O.K. so I kicked up the difficulty on the bike
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04-08-2007, 05:17 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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Sunday-Gym (1/2 of mondays workout)
Chest
Hammer Bench
13+7+4 x 260 R.P. (+2reps)
Shoulders
Smith Shoulder press
11,6 x 180
7,7, x 160
Tri's
tri pull down
13,11,8 x 110
Did 1/2 of my Monday split, just have back left. Also for each body part above I have been adding a couple of sets 2-4 of a little lighter, but high rep exercises.
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04-09-2007, 05:00 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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Yesterday--P.M.
Cardio Bike
33 min 9.93 miles
level 2
Monday-- Gym
Back
Low Pully rows
13,14,12 x 165
Hammer low rows
11,12,12,13 x 180
lat pull down
Close grip
10,8,8 x 165
Lat pull down wide grip
11,11,10 x 135
Today's training should only ave been pull downs and rack pulls. But my legs are still sore as f from Sat. The only thing I can think of is that I went super deep asg on hacks or leg extensions I went lighter but super slow and held on top part of rep for a split sec. Either way I decided against rack pulls. Again went much lighter and higher reps on all my exercises but went slow with emphasis on a controlled neg, burns like a mofo.
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04-10-2007, 05:03 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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forgot to log Yesterday Cardio
33 min 9.83 miles
level 2
Today
Cardio Day
35 min 10.76 miles
Level 2
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04-11-2007, 06:18 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
Bi's
ez bar curls
14,15,14,15 x 115
D.B. Curls
14,15 x 40
Quads
Box Squats
225 x 20
295 x 15
345 x 13,12
295 x 13
225 x 20
145 x 26
Well decided to give myself just a little break with a light work out, cuts going well. BTW ever set your safety pins to high on squats by mistake? talk about waking your ass up LOL
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04-12-2007, 05:22 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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Cardio--Day
23 mins 7.45 miles bike
level 2
Well, I'm really really wanting to start like an A.M. and P.M. cardio sessions of like 20 min each. but the hardest parts going to be getting up at 2:30 A.m. for the first session
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04-14-2007, 04:58 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
10+4+3 x 300 R.P.
added
pec dec
3 x 12-15 x 130 Done slow w/ pause on contraction
Shoulders
Hammer press
9,9,8 x 200 S.S.
Added some D.B. work
Tri's
Rope pull down
forgot weights but did
3 sets of about 15
added
mach asist dips
3 x 12-15
It seems like a crappy training session, but really wasn't. I also split up today's session will do back tomorrow. Well I've been on a cut officially for a month and 15 days, so I have changed my training style just a bit. I'm still implementing rest pause but I also have added some volume work with higher reps in the 12-15 range. It's not cause I belive high rep training is for cutting, it's more that I wanted to do add a slow controlled feel to my training. It's all experimentation, if in a few months I look like crap, well I learned not to do that again.
Added Afternoon Cardio
Bike 25 min 6.68 miles
Last edited by Joker13; 04-14-2007 at 12:12 PM.
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