S.F.W's Joker Style
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06-18-2007, 03:46 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 6.49 miles
regular
Today--Home
Back
Rack Pulls
Pins Set Below Knees
12 x 365
11,12,10 x 415
6 x 465
Barbell Rows
12,15,14,15 x 225
added some shrugs
Cardio Bike
32 min 8.31 miles
Took it easy,right bi still a little sore from yesterday
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S.F.W's Joker Style
Not Based on D.C.
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06-18-2007, 05:06 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Any thoughts on my suggestion(s)? Just lookin' out for ya!!
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06-18-2007, 05:16 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 0311
Any thoughts on my suggestion(s)? Just lookin' out for ya!!
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I know I need to change up. I tried to come up w/ something today but scrapped it, I would even be open to a 5 day split, but I do like the Idea of hitting a bodypart 2x's in a week even if its not the same bodypart.
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06-18-2007, 05:22 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Why not a four day split with tons of overlapping? You could potentially hit your muscles directly and indirectly 2-3 times a week easy. Plus, you're coming off of extremely low volume work, so some moderate volume would certainly benefit.
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06-18-2007, 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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Quote:
Originally Posted by 0311
Why not a four day split with tons of overlapping? You could potentially hit your muscles directly and indirectly 2-3 times a week easy. Plus, you're coming off of extremely low volume work, so some moderate volume would certainly benefit.
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actually I've sorta been doing a 4 day split for the last 4-5 weeks that goes like this
Sat--quads,hams,calfs, Bi's
sun--chest,shoulders,tri's
Mon--Back
tues---rest
wed--quads,hams,calfs, bi's (light)
thur---rest
friday--rest
then start with
sat---chest,shoulders,tri's
sun---back
Mon--quads,hams,calfs, bi's
tues--rest
wed--chest,shoulders,tri's (light)
thur--rest
fri--rest
then of course sat. start w/ back
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06-18-2007, 05:48 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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That's a three day split over a four day period.
ONE--quads,hams,calfs, Bi's
TWO--chest,shoulders,tri's
THREE--Back
^ Your entire body is split up into three seperate days.
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06-18-2007, 06:04 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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Quote:
Originally Posted by 0311
That's a three day split over a four day period.
ONE--quads,hams,calfs, Bi's
TWO--chest,shoulders,tri's
THREE--Back
^ Your entire body is split up into three seperate days.
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Hi my name is joker13..and I'm a newbie...I don't know the differance between a 3 day and 4 day split
OOOOPS
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06-19-2007, 07:13 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
25 min 8.52 miles
H.I.I.T
You would think that a 14hr day, unloading about 16,500 lbs of stuff at high altitude would be enough cardio.
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06-20-2007, 05:51 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--light
Quads
Squat
17,15,17,15,15, x 210
Vert Leg Press
15,12,17 x 325
Bi's
Drag Curls
17,15,16,13 x 135
+ a little d.b. work
O.K. Well decided to try and add squats again, but I'm starting from the bottom and will slowly work my way up. Right now just want concentrate on form, going low and NOT HURTING MY STINKING KNEE AGAIN. Going to take the next 2 days off
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06-23-2007, 01:43 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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Sat--Gym
Chest
Bench Press
12,10,10,7 x 245
Smith Incline
12,10,9,9 x 180
Shoulders
Hammer strengh
super incline
18,16,14,10,11 x 140
D.B. Press
15,16,13 x 65's
Tri Dip Mach
15,16,15,17,15 x 165
also added rope pulldowns
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