S.F.W's Joker Style
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05-29-2007, 06:36 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
32 min 9.26 miles
regular Cardio
shit long 14 hour day, and stomach still sick as hell
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05-30-2007, 05:18 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
Chest
B.B. Bench Press
20,18,16,13,13,11 x 225
Decline Press
10,11,10,7 x 245
9,7, x 225
Shoulders
Upright B.B. Rows
15,13,15,16,13, x 135
light D.B. press
20,20,20 x 50
Well wed is sorta my easy home day, think I'll hit back tomorrow at home. definate growth spurt, creatine must be working
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S.F.W's Joker Style
Not Based on D.C.
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05-31-2007, 05:37 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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Thursday--Home
Back
Rack Pulls
pins set under knee's
15 x 225
15 x 295
13 x 365
4 x 415
belt kept pinching me, good excuse huh LOL
B.b. Rows
12 x 225
13,13,14,13 x 245
Cardio
Bike 20 min 5.64 miles
Just wanted to do a light back work out, probably take tomorrow off and hit it hard this weekend
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06-01-2007, 05:18 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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Cardio--Day
30 min. 9.09 miles
bike regular cardio
Well I was going to take the day off, but cardio is sooo much fun I could'nt keep away
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06-03-2007, 05:50 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--Gym
Chest
B.B. Bench
12,8, x 245
7 x 235
7,7,8, x 225
Decline Hammer
16,16,13,16,13,12 x 230
Incline Hammer
11,10,9, x 180
Shoulders
Shoulder Press Mach
inside grip
15,14,12,12, x 110
Standing smith mach press
10,10,12,12,13 x 70 WTF
Added P.M. Cardio
24 min 8.23 miles
bike H.I.I.T.
Very week in the standing smith press 2-35's WTF, anyways all else went well.
Today--Gym
Back
T-Bar Rows
8,9,8,8,7,5,x 180
Hammer Pull Downs
12,10,10,10,11,10 x 320
Wide Grip pull downs
15,x 180
12,13,12,11 x 195
12 x 165
add some B.B. Shrugs
Good training day..I wonder how long I can keep this up without overtraining
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06-05-2007, 06:56 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--Home
Legs
Squat
Bi's
Curls
Just taking it easy this week. Giving my body a little rest, till saturday. Squats were real light did 5 sets of 20. Feel like maybe starting light with squats and slowly working my way up and see how my knee does
Today--Home
Cardio
25 min 8.85 miles
H.I.I.T. Bike
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06-06-2007, 04:14 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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Wed--Home
Chest
B.B. Bench Press 5 sets
Incline Bench Press 5 sets
Shoulders
Seated B.B. Press 6 sets
Back
Bent over BB rows 6 sets
Cardio
25 min 7.10 miles
Bike
O.K. so much for taking it easy LOL. Anyway just taking it easy with lifting and log so I can resume S.F.W.'s on Sat
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06-08-2007, 08:04 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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Yesterday--Home
Cardio-bike
25 min 7.10 miles
also did some arm work, well that was my week of rest time to S.F.W's again
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06-09-2007, 04:52 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
Bench Press
12,11,10,8 x 245
8,8, x 225
Smith Incline
10,12,10,10, x 180
Shoulders
Smith seated shoulder press
11.11.10,8,8, x 140
Shoulder press mach
(inside grip)
13,13,11,9 x 115
Took yesterday off, I was wondering on the smith mach is 4 plates 180 lbs? I think the bar is neutral. Anyway good session felt good.
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06-10-2007, 08:47 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
30min 8.16 miles
Today--Gym
Back
T-bar Rows
11,12,13,11,8 x 160
10 x 135
Low Pully Rows
8,12,11,11,10 x 255
Wide Grip Pulldowns
12,12,12,13,12, x 180
Tri's
Rope Pulldowns
3 sets 14-18
Tri extention mach
4 sets 11-16 x 165
Good back workout, sorta hurt my right bicep a little when doing my first set of low pully rows, probably just pulled a muscle.
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