S.F.W's Joker Style
|
|
06-24-2007, 04:06 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Yesterday--P.M. Cardio
26 min 6.55 miles
Regular Cardio Bike
Today
Back
T-Bar Rows
12,11,10,11,10 x 165
Hammer Pull Down
12,12,10,11,12 x 290
Wide Grip PullDowns
11,12,12,12,12 x 180
Bi's
Curl Mach
12,14,11,11,9 x 140
Seated D.B. Curls
15,12,13,12 x 35's
Had a good workout. Did my 4A.M. thing, so nice not having to deal w/ anybody at that time. Also did my bi's since I had some extra energy and can now just focus on legs tomorrow. I think I'll stick w/ this for about 3-4 weeks still seing results, and thats when my supps will finish so I'll have to scale back some
__________________
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.
|
06-25-2007, 04:11 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Monday--Gym
Quads
Leg Press
20,15,15,17,15 x 720
Free Motion Squat
Thingamajig
10 x 450
11,10 x 540
Leg Extensions
15,14,17 x 285
Hamis
Seated Leg Curl
11,11,11,11, x 205
Calfs
Seated Calf Mach
19,17,12 x 190
13,13, x 180
Felt good lots of energy, And yes leg presses are done all the way down, wouldnt be caught dead doing 6 in range of motion B.S.
|
06-27-2007, 05:25 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Wed--Home Light day
Chest
Decline Bench Press
10,10,8 x 275
10,7 x 255
Shoulders
Seated B.B. Press
17,15,12,10 x 155
Back
B.B. Rows
12,12,13,12,11,10 x 255
Good quick mid week workout. It sure is nice having all my wieghts at home
|
06-30-2007, 06:10 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Quads
Leg Press
14,12,11 x 810
14,12,10 x 720
Leg Extensions
20,18,20,18 x 285
Hams
Leg curl
15,12,13,12,11,10 x 125
Calfs
Seated calf
18,18,17 x 190
Calf extension mach
17,20,24 x 180
Bi's
Drag Curls
11,12,10 x 145
Seated D.B. Curls
14,12,11,11 x 35's
Good training day, had lots of energy considering I went to bed at 11 p. m. and got up at 3 A.M. to go to the gym.
|
07-01-2007, 05:33 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday--Gym
Chest
Hammer Bench
15,12,10 x 200
9,8 x 230
Decline Hammer
15,15,13,14,13 x 230
Shoulders
D.B. Press
15,13,11 x 70's
14,12 x 65's
Machine press
inside grip
14,14,12 x 110
Tri's
Machine dips
15,12,12,11,11 x 195
Rope pulldowns
11, x 130
15,13,13,13 x 120
Well lots of energy today again. I don't know what the hecks up cause I seriously only slept 3 1/2 hours. Also for some reason the hammer machines are harder at one gym then the other.
|
07-02-2007, 06:56 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Monday-Gym
Back
B.B. Rows
12,13,11,11,11 x 225
Low Pully Rows
12,11,10,10,11,10 x 240
Wide Grip Pulldowns
12,11 x 195
13,13,13,15 x 180
Well started with d.b. rows but cause of mt carpul syndrom, no grip. Still good workout. Also added B.B. Shrugs
|
07-04-2007, 10:05 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Wed--Gym
Quads
Leg Press
15,14,14,11 x 810
14,10,13 x720
26 x 450
Leg Extensions
18,15,18 x 270
Hams
Seated Leg Curls
15,13,13,12 x 190
Calfs
Seated Calf Extension
14,14,14,14,15 x 205
Bi's
Curl Mach
13,11,11,10,11 x 155
D.B. Curls, Seated
15 x 35's
13,11 x 37,5's
Well was suppose to be a home day but hit the gym instead.
|
07-07-2007, 08:48 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Chest
Smith Incline
15,12,10,10,10 x 170
Hammer Decline
15,13,14,12,13,10 x 270
Shoulders
Smith Seated Press
11,10,9,9, x 140
Mach shoulder Press
14,13,12 x 110
added some d.b. side lat
Tri's
Mach Dip
13,12,12, x 195
Rope PullDowns
12,12,13 x 60
Funny how the other gym I use, I go alot higher on rope pulldowns. This gym barely doing 60lbs
|
07-08-2007, 02:40 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday--Gym
Back
T-Bar Rows
13,13,13,12,10 x 160
Hammer Pulldown
12,12,12,9,11, X 320
Wide Grip Pulldown
16,14,14, x 180
Bi's
Curl Mach
Slow
14,11,12,11 x 140
D.B. Seated Curls
11,12,11 x 32.5's
Good work-out also added some shrugs
|
07-09-2007, 04:07 AM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
A certain someone voted for you at BN...
|
|
|
Currently Active Users Viewing This Thread: 3 (0 members and 3 guests)
|
|
| |
|