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Legs

Leg press
5 x14-17 x 450

Leg extensions
4 x 12-16 x 210-225

Hams

Seated leg curls
4 x12-16 x 165

Calf

seated calf
5 x 12-16 x 185

Ab machine
5 x 12 x 145

I know, pussy leg workout. But everytime I try and add squats it ends up in disaster. I start out light, then progress to heavier weights.....then hurt my knee.

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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Yesterday cardio

run 1.35 miles
2 x 25 pushups
2 x 25 situps
2 x 25 (4 count) flutter kicks
2 x 3 pull ups

Could not finish. I had gotten 3 hrs sleep and was totally dead. Also had the longest interview ever,4 hrs and 45 min. that pretty much kept me up all night thinking about it.

Today Cardio

5 x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 3 pull ups

No run, just wanted to make up yesterdays missed training

Sunday Gym

Warm-up

assisted pullups
down the rack

Chest
Hammer decline
1 x 14 x 275
3 x 8-12 x 350
1 x 9 x275

Back
Low pully rows
4 x 240 x 9-10

Shoulders
Seated smith press
4 x 12-15 x 140

Quads
leg extensions
4 x 14-18 x 280

Bi's
Curl machine
4 x 10-12 x 125

Hams
Seated leg curl
4 x 10 x 165

Tri's
Rope pull downs
4 x 13-16 x 180

Calfs
seated calf machine
4 x 14-17 x 170

Abs
seated weight crunches
4 x 20 x 125

Well had a rough Thursday and Friday. Ended up working 31 hours over 2 days, I still ran a little on Thursday and did some sprinting on Friday, but none of the other cardio stuff. I woke up yesterday at my normal time for the gym, 5 am, made breakfast and said f' it. laid back down and didn't wake up till about 1 PM. Guess I needed some sleep. So today I decided to try and do a full body work out, took forever but was a nice change. I must be doing something wrong cause I don't think I'm suppose to end up with 30+ sets. Oh well.

All my cardio is paying off in a big way. My b.p. is way down. Yesterday we went out and I had a huge cheat meal at Outback steakhouse. Had the blooming onion, a new roast beef sandwich, fries, half a loaf of bread and shared a Sunday. So I decided to check my b.p. about 1 hr after the meal, and it was 125/77....with all that sodium I should have been way higher than that.

Also my body shape has, and continues to change. A lot better muscle shape is coming through. Really the best I have looked, probably since I was in my 20's.

On a completely un related note, I was doing some court records searches online yesterday and lo an behold, my Bio fathers name shows up under felony warrants I looked up the Vehicle code it listed and apparently its for evading arrest, recklessly driving while evading and causing bodily harm.....what a loser.

those court records come in handy...that's how my sis found out about my niece's bio father having a drug felony...which he neglected to mention.

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cardio

run 1.45 miles (13:07...still to slow)
5x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 2-3 pull ups

Yesterday Cardio

run 1 mile (8:35...still to slow, just call me Mr. Turtle)
2x 25 pushups
2 x 25 situps
2 x 25 (4 count) flutter kicks

Short Session

Thursday Gym

Warm-up
Assisted pullups
6 x 5-7 x 110-35

Chest
Hammer Decline
4 x 12-15 x 275

Back
Low Pully Rows
4 x 10-14 x 210

Shoulders
Hammer Shoulder Thing
4 x 12-15 x 140

Quads
Leg Extensions
4 x 14-17 x 270

Hams
Seated Leg Curls
4 x 10-12 x 160

Calfs
Seated Calf Mach
4 x 14-16 x 175

Bi's
Machine curls
4 x 9-12 x 125

Tri's
Rope pulldowns
4 x 15-19 x 180

Well took the day off from work. I'm thinking of starting a full body 3x's a week program along with my 3 days of cardio.

Found out something today. I buy Kraft brand of low fat mayo, I don't goop it on, just like a little flavor. It is 4 gr fat and 45 cal per serving (1 table spoon)

My wife just bought some regular miracle whip (Kraft) and it is lower fat and cal than the low fat stuff. 3 gr fat 35 cal per serving (1 table spoon)

yeah joker. i bang with miracle whip. on those thing you absolutely need a litlte mayo on i just substitute with that

Yesterday Cardio


run 1 mile 8:32
5 x25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 2-3 pull ups

Sat-Took the day OFF!!!

Well starting Monday I'm planning on doing Tuesday,Thursday,Sat. full body workout and on Mon,Wed,Fri continuing with my cardio. Sundays will be off. Just bought a better pair of running shoes (sauconys) and what a big difference it makes.

My employer just closed up the yard by my house, so now instead of commuting about 26 miles a day 4 days a week, it will now be 92 miles a day for 5 days a week. I figure it will now cost me close to $550 a month in gas. To top it off they just took away or $100 monthly safety bonuses. Hopefully my other thing I'm working on comes through soon, cause I can't really afford $650 less per month. It sucks when you spend the last 2 years building relationships with your customers, then get to tell them you won't be around anymore.

Dang, I'm sorry to hear that. I hope everything works out well for you.

Thanks, we'll see. It just sucks getting a major drop in pay. and on top of it having to work 5 days instead of my 4 days i was doing. Oh yea and having to spend an extra 10 hours (if traffic is good) commuting....O.K. I'm done whinning now


Sunday--Gym

Warm-up
Assited pullups
5-6 x 5-7 x 110-35

Chest
Bench press
4 x 9-13 x 225 (wow, did I lose strengh in benching)

Back
T-bar row
4 x 9-11 x 150

Shoulders
Smith seated press
4 x 9-13 x 160

Quads
leg press
1 x 17 x 450
3 x 12-15 x 540 (yes, knees to chest,I see so many people doing 3-5in r.o.m. its rediculous.

Hams
seated curls
4 x 10-13 x 160

Calfs
Seated calf raises
4 x 14-17 x 150

Bi's
0ne arm preacher D.B. curls (very slow on the neg portion)
4 x 8-10 x 32.5

Tri's
tri pulldowns (differant mach, straight bar)
4 x 12-15 x 70

I was going to start this on tuesday but since I took off yesterday I wanted to do something today.