S.F.W's Joker Style
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10-01-2007, 08:58 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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Nice joker, glad to see that outcome.
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10-06-2007, 05:33 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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Alright got onto the gym so time to get back on track
Sat--Gym
Chest
Decline hammer
5 x 270 (5 sets not reps)
Smith Incline
4 x 180
Shoulders
Smith press
5 x 160
Machine press
4 x 130
Tri's
Dip Mach
4 x 160
Rope Pull Downs
4 x 130
Cardio today
3 mile walk, 10 min on bike, and 10 min on threadmill
Good workout shouldnt have anything else to get in way of training, planning on upping cardio a bit more then in the past. Here is my place of future employment http://www.youtube.com/watch?v=mhFdkC2zPMc  
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S.F.W's Joker Style
Not Based on D.C.
Exercise Directory
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10-07-2007, 10:51 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
Back
Rack pulls
5 x 405
Low pully rows
4 x 260
Wide grip pulldown
4 x 180
Bi's
Machine curls
4 x 140
Seated D.B. Curls
4 x 40's
Threadmill
32 min
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10-20-2007, 10:55 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
Decline Hammer
360 x 6 (sets)
Incline Bench Smith
200 x 4
Shoulders
Smith Seated Press
180 x 4
Upright Rows
110 x 3
Seated Mach Press
150 x 3
Tri's
Dip Mach
195 x 4
Tri Rope Pull Downs
4 x 140
30 Min on threadmill
Dang I need to keep my log updated, Havent been keeping a paper log so I only put down sets, can't remember reps. Had a good training day
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10-27-2007, 09:04 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
Decline Hammer
270 x 13,13,12,
340 x 7,7
Incline Smith
200 x 13,12,10,8
Shoulders
Smith Press
160 x 9,11,8,5
Shoulder Mach
inside grip
130 x 12,11,11,9
Tri's
Seated Dip Mach
195 x 10,12,11
Rope Pull Downs
140 x 10,13,14,13
Treadmill
20 min @3.7 Mph
Finally brought my clip board to start keeping a better log.
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10-28-2007, 09:02 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
Back
B.B. Rows
225 x 10,13,10,9
Low Pulley Rows
270 x 8,9,7
255 x 7,8
Wide Grip Pulldown
180 x 12,12,10,13
Shrugs-Smith
360 x 12,12,12
Bi's
Curl Machine
140 x 14,11,8,9,
Seated D.B. Curls
40's x 12
45's x 9,9,
Rope Curls
130 x 13,13
Thread Mill
30 min
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10-29-2007, 03:32 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--Home
Recumbant Bike
27 min 6.79 miles
Cutting Time
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10-30-2007, 06:12 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Posts: 3,713
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^^ oh man I'm glad I'm not the only one cutting in the winter. You have a specific plan yet?
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10-30-2007, 02:20 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 hrdgain81
^^ oh man I'm glad I'm not the only one cutting in the winter. You have a specific plan yet?
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My Cutting Plan:
Getting My Fat Ass On the Bike and Treadmill 
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10-31-2007, 04:36 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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Wed--Home
Mid Week Quickie
Chest
Bench Press
225 x 9,10
265 x 9,10
285 x 8,6
305--FAILED
Back
Rack Pulls
225 x 12
295 x 12
365 x 10
415 x 6
465 x 4
Havent bench pressed in a while..felt good
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