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S.F.W's Joker Style
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05-06-2007, 05:46 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
Chest
B.B. Bench press
8,7,6 x 275---weak
Decline hammer
16,13,12,10,10, x 270
Smith Mach Bench
15,11,11,9 x 180
Shoulders
Hammer press
10,7 x 180
10,10, x 160
Shoulder press mach
15,10,12, x 110 --Diff grip
Tri's
mach dips
13,14,14,11,10 x 165
Good workout. felt a little weak on the Bench Press. No signs of overtraining yet. figure I'll enjoy the high volume stuff for a bit
Added P.M. Cardio
25 min 7.04 miles
bike regular cardio
__________________
S.F.W's Joker Style
Not Based on D.C.
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Last edited by Joker13; 05-06-2007 at 07:41 PM.
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05-07-2007, 05:49 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
Back
Rack Pulls
6,6,7,7, x 495
B.B. Rows
11,12,12,12 x 225
Low pulley rows
10,11,11,11 x 240
Wide grip pull down
12,10,9 x 195
added cardio
20 min on stairmaster
76 floors or flights I don't know
I liked todays back work out, nice and simple. Wanted to try the stairmaster today for the first time not to bad exept for the fact that time seems to stand still..or at least slow down while your on the freaken thing.
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05-08-2007, 05:14 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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Yesterday P.M. Cardio
27 min 8 miles
Bike regular cardio
Today Cardio day
22 min 7.66 miles
bike H.I. cardio
Did 1 min bursts and rest like that alot better
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05-09-2007, 07:00 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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Lookin strong joker, and your a cardio monster now huh, very nice.
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05-09-2007, 04:17 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 hrdgain81
Lookin strong joker, and your a cardio monster now huh, very nice.
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Thanks, You know I can Honestly say I feel better then I have in years. Between the cardio and my work that I do at 7,000 ft it has helped out alot.
Wed--Gym
Bi's
Curl mach
14,10,9,8, x 160
Standing D.B. Curls
11,11,10 x 50
Forearms
forearm curls
???16,18,18 x 20
Quads
Leg press
15,16,16, x 720
12,13,14, x 810
Leg Extensions
16,17,19,18 x 220
Well did my 1 A.M. workout thing. I felt pretty good, really like that there is no one at the gym at that time. Wed is normally a light/easy home day but did the gym instead.
Added P.M. Cardio
24 min 8.24 miles
h.I. cardio
Last edited by Joker13; 05-09-2007 at 06:46 PM.
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05-11-2007, 07:36 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
30 min 9.69 miles
bike regular cardio
O.k. took yesterday off. looking forard to hitting the gym tomorrow
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05-12-2007, 07:43 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
B.b. bench press
15,10,7 x 225
Incline Smith
13,10,10,10,8 x 180
Flat Smith
11,9,9, x 180
Shoulders
Hammer Press
10,8,8, x 160
press mach
inside grip
7 x 125
11,7,6 x 110
Tri's
Dip Mach
12,13,14,12,11 x 165
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05-13-2007, 05:06 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
Back
B.B. Rows
12,13,12,11 x 245
T-Bar Rows
6,10,10,9 x 180
13,13, x 135
Wide Grip Pull Downs
8,7, x 240
12,11, x 210
16 x 180
Bi's
Curl Machine
just worked down the stack starting at 170 down to 40lbs with 5 seconds break between sets, did that 2 x's
Had a pretty good workout. Chest is somewhat sore from yesterday. Also seems like I have really kicked my metabolism into overdrive, for various reasons couldn't get all my meals in yesterday and dropped to 282 lbs.
P.m. Cardio
23 min 7.15 miles
regular cardio bike
Last edited by Joker13; 05-13-2007 at 05:00 PM.
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05-14-2007, 09:18 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
17,15,15, x 720
12,11,11 x 810
20 x 450
Leg Extensions
12,13,17,15, x 235
10,12 x 265
Hams
Seated Leg Curl
15 x 190
12,10,9,11 x 205
Calfs
Seated Calf Raises
15,15,16,12,14 x 180
Had a pretty good workout Set the alarm for 3:30am..and said f' it slept in till about 8am. First time in along time. I had just finished a set w/ 810 and someone walked up and asked "mind if I get a set in to" I looked over and it was a little old man about 75yrs old. he just started laughing said it would just crush him. LOL
P.M. Cardio
35 min 9.96 miles
Bike regular Cardio
Last edited by Joker13; 05-14-2007 at 04:38 PM.
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05-16-2007, 10:35 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--Cardio
23 min 6.26 miles
Bike
Also 9 hrs walking around disneyland. LOL
Today
Chest
Decline Hammer
15,10,8,7, x 270
11 x 250
Incline Smith
8,8,8,7 x 180
7,7, x 160
Smith Flat
11,8, x 180
Shoulders
Smith Shouder press
7,5, x 160
Hammer Shoulder press
13,10,8,9 x 140
Tri's
tri dip mach
6 x 210
9,10,8 x 195
10 x 180
some rope pull down
Well o.k. training session. Was still alittle tired from disneyland all day. Going to a Casino hotel for the next 2 days so lets see what training I can get in at there "fitness center"
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