S.F.W's Joker Style
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05-18-2007, 02:54 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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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
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S.F.W's Joker Style
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Last edited by Joker13; 05-18-2007 at 07:59 PM.
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05-19-2007, 03:53 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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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
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05-20-2007, 09:09 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 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.
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05-21-2007, 10:21 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
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
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05-21-2007, 06:43 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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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
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05-23-2007, 04:59 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-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
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05-24-2007, 07:27 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 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
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05-26-2007, 06:24 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
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.
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05-27-2007, 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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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.
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05-28-2007, 07:23 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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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.
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