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Well still training did chest, shoulders, tri's today. last week trained with an old friend from work so just did a full body routine. Hit 315lbs for 6 reps on the bench press. Friend I was training with is pretty strong, weights in at about 165, probably about 5'5" but still hit 315 for a single

I also added in the running program http://www.coolrunning.com/engine/2/2_3/181.shtml

Only starting second week on monday. But really in just the 3 work outs I notice a differance, seems your body adapts pretty quickly. Its not to much so really look forward to it.

Trying to lean towards...almost can't say it...but overall....fitness

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

Exercise Directory
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O.K. just wanted an excuse to post in my journal

Well just got back into running about 3 weeks ago....and I have to say I'm sorta liking it.

I try and do some distance runs and short speed runs of 500yrds.


Still lifting and really working on cutting

Does that qualify as blasphemy??

SHHHHH don't tell anyone, but I also thumbed through a runners mag at the supermarket the other day

Oh god!!!! Next thing you know you'll end up subscribing to Flex and Musclemag, using nothing but GNC products and doing nothing but isolations to "shape" the muscle.

DAMN!!!! Stop the madness!!!!

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Well still running. Although I'm sick felt like doing a timed 1 mile run last night. I came in at 8.54. I'm really happy with that since I have really progressed alot since I started.


Did my gym thing today. Back/and Bi's. Also did cardio today. I did the treadmill for 23 min set at 3.4-3.9 mph at max incline of 15%. Really kicks my ass

Went to the gym Friday instead of Sat. Did my regular Chest/Shoulder/tri and cardio.

I beat my weight that I wanted to hit by 1 lb. I came in at 279 lbs. Thats about 26 lbs less then I was at Christmas. I've also been running every other day so that has been a real contributing factor.

Congrats Joker, a lot of hard work is definitely paying off. Enjoy!

Well did legs today real light though just

squat machine thingamijig
some leg extensions
some hams and calves

cardio was 13 min run, 20 min on bike, then 10 min on threadmill set at 15% incline

Well still cutting and running and lifting.

I just took a class through my local college called Academy prep.

It is held at the local Police academy Mon,Wed,Fri for 2 hours each day.

Basically you do everything the recruits do at the academy, Running, sprinting, running stairs, jumping walls...pretty cool and all the instuctors are Academy instructors.

Had our first casualty yesterday...girl jumping over 6ft wall...landed bad....result...broken ankle.

First day of class was a 1.5 mile run.....glad I was doing that for a while

Second day was assesments...kicked some of them young'ens asses in push-ups, sit-ups and 165lbs dummy drag