Hey there!
It looks like you're enjoying our bodybuildng forum but haven't created an account yet. Why not take a minute to register for your own free account now? As a member you get free access to all of our bodybuilding forums and posts plus the ability to post your own messages, communicate directly with other members and much more. Register now!
Already a member? Login at the top of this page to stop seeing this message.
|
S.F.W's Joker Style
|
|
05-18-2007, 02:54 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Yesteday--gym
Back
Bent over rows smith mach 5 sets (no loose bar)
Low pully rows 5 sets high reps stack only went to 150 lbs
lat pull down 5 sets high reps
smith mach shrugs 5 sets
Was using the casino gym where we were staying at, not bad I guess
Today
Cardio
33 min 9.67 miles
bike regular Cardio
Was bored, added P.M. cardio
30 min 9.02 miles
bike regular cardio
__________________
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; 05-18-2007 at 07:59 PM.
|
05-19-2007, 03:53 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym A.M.
Quads
Hack Squat
15,13,13 x 360
Leg Press
15,8 x 810
15,10,12 x 720
Leg Extension
20 x 180
20 x 195
25,20 x 210
Bi's
Mach Curls
11,9,9, x 170
12,9,10, x 140
added some bb drag curls
12 hrs later
Cardio--
26 min 7.86 miles
bike
|
05-20-2007, 09:09 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday---Gym A.M.
Chest
Hammer B.P.
15,12,10,10,10 x 200
Smith Flat Bench Press
15,17,17,17, x 180
Shoulders
Hammer Press
18,15,15,10 x 140
Shoulder Press Mach
inside grip
15,17,16 x 110
Tri's
dip Mach
17,15,16,14,15 x 180
StairMaster
20 min
Well felt like going light today. So I decreased weights, upped reps and shortened rest between sets still had a good workout. Had a little extra energy so jumped on the StairMaster for 20 min.
|
05-21-2007, 10:21 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Yesterday
P.M. Cardio
25 min 8.72 miles
H.I.I.T.
Today
Back
DeadLift
10,11,10 x 315
Hammer
low pull
8,9,10,8 x 270
Low pully rows
14, x 240
9,10,12 x 255
Wide grip pulldowns
13,12,12,10 x 195
8 x 180
Shrugs
about 5 sets 250 x 14-17
sorta don't keep track of these for some reason same with abs. Although I never log them they are done on all gym days. Also was gonna do more for deads, but I felt like I strained my lower back. It got really tight on me alomost felt like the one time I did superdrol
|
05-21-2007, 06:43 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Added to ^^^^^^
Afternoon Cardio
25 min 6.68 miles
bike
P.m. Cardio
30 min 8.14 miles
bike
I swear with as much cardio I've done in the last 3 months you would think I'd lean up just a bit. Can't wait to be able to do just a maintainance cardio program
|
05-23-2007, 04:59 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Wed-Gym Early A.M.
Leg Press
15,11,10, x 810
15,12,15 x 720
Leg Extensions
16 x 265
14,13, x 280
Bi's
Curl Mach
16,13,13,10,11 x 140
Drag Curls
18,17 x 100
P.M. Cardio
27 min 7.70 miles
bike regular Cardio
Well Thats it, wed is pretty much my easy lifting day. Besides it was 2:30 in the freaken morning and had to cut it a little short so I wouldnt be late
|
05-24-2007, 07:27 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Cardio--Day
29 min 10.66 miles
H.I.I.T.
Did 1 min rest/burst, for some reason didnt want to stop....till my poor dog walked to close to my pedal. smacked him in the head..he's fine though
|
05-26-2007, 06:24 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Chest
B.B. Bench Press
16,14,13,10,9 x 225
Decline Hammer
14,12,10,7,7, x 270
Pec Dec
16,15,10 x 220(stack)
Shoulders
Machine Shoulder press
inside grip
15,11,12,14 x 130
Hammer Shoulder
8,8, x 160
11,10,10,9,10 x 140
Tri's
mach dips
12,12,12,12,x180
Had a heck of a time getting up for my A.M. work-out(3:30) Maybe I should'nt stay up till 11 playing video game's with my kid LOL. Anyway good session. Also for chest I find I like to finish with the pec dec, only cause I can get a really good stretch when I set the handles far back behind me.
|
05-27-2007, 05:45 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym--Sunday
Back
Rack Pulls
4 x 495
8,9,9,10 x 405
Hammer Pull Down
15 x 270
13,11,10,9,10 x 320
Wide Grip Pull Down
15,x180
12,13,13,13,13, x 195
Smith Shrugs
15,17,17,17,17, x 250
O.K. I think I got a little carried away today. But felt good.
|
05-28-2007, 07:23 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Monday--Home
Quads
Nope
Bi's
Drag Curls
15 x 125
17 x 135
16,15 x 145
B.B. Curls
10,12,13,14 x 115
D.B. preacher curls
12,12 x 30
Cardio
24 min 8.12 miles
H.i.i.T Bike
Well today was suppose to be a gym day, but I eat something really bad yesterday and well didnt feel to safe being more then 20 ft from a restroom. So I mananged to get arms and cardio in. pretty much slept all day.
|
|
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
| |
|