Sat-Gym

chest
Hammer strengh mach
4 x 9-13 x 320

Smith incline
4 x 9-12 x 200

Fly Machine
4 x 12 x 180

Shoulders
Smith Military press
2 x 10 x 180
2 x 7-9 x 160

Shoulder press Machine
4 x 12 x 125

Tri's
Seated dip mach
4 x 9 x 180

tri rope pulldown
4 x 13 x 180

Also did some calf work and abs. I know alot of machine work. My focus has changed a little..for now

i been waiting to see your weight work :)

I'd do more of it if the weights werent so heavy :WEIGHT~13: :biglaugh:


Sunday
Back

Assisted pullups
4 x 12

Barbell row mach?(the one you load plates on one end)
3 x 12 x 135
2 x 10 x 185

Hammer lateral pull
4 x 8-9 x 320

Low pully rows
3 x 7-9 x 255

Bi's

Machine curl
4 x 12 x 125

Seated D.B. curls
4 x10-12 x 40

Also did some leg work (quads/hams) Not really focusong on legs much, since thicker legs arent going to help me run. But not going for the weird top heavyskinny leg look either :biglaugh: Also threw in 15min on treadmill, not a cardio day.

Nice work Joker. Nice avatar btw. :)

agreed...joker is a badass :)

Guys Stop http://i242.photobucket.com/albums/f...otinground.gif


Cardio Home

5 Min Bike
1 x 20 Push Ups
1 x 20 situps
1 x 3 pull ups
1 x 20 flutter kicks (done to 4 count)

3 Min Bike
1 x 20 Push Ups
1 x 20 situps
1 x 3 pull ups
1 x 20 flutter kicks (done to 4 count)

3 Min Bike
1 x 20 Push Ups
1 x 20 situps
1 x 3 pull ups
1 x 20 flutter kicks (done to 4 count)

Repeat till I did 5 sets of everything

As I was opening this thread, that's exactly what I was going to put!!

Cardio Home

1mile run (8:16)
1 x 20 Push Ups
1 x 20 situps
1 x 3 pull ups
1 x 20 flutter kicks (done to 4 count)


1 x 20 Push Ups
1 x 20 situps
1 x 3 pull ups
1 x 20 flutter kicks (done to 4 count)

1 x 20 Push Ups
1 x 20 situps
1 x 3 pull ups
1 x 20 flutter kicks (done to 4 count)

Repeat till I did 5 sets of everything Almost samething execpt I did iped it to a mile run probably stay on 1 mile for 2 weeks or so. I would really like to get my time down to about 7 min. mile

Friday--Gym???

Chest
smith bench press
5 x 8-12 x 255

Decline hammer
4 x 9-13 x 275

Shoulders

Hammer shoulder mach
5 x 12-15 x165

Seated press mach
4 x12 x 125

Tri's
seated Dip Mach
3 x 12 x 180

Standing tri pull down
4 x 12-18 x 140-180

I did my Sat. work out today cause I called in sick. A place I have applied for called me and wanted me to do a random drug test today. Since I already get mondays off...what will I do with a 4 day weekend

Still need to do my pre/buds cardio later today

Still a strong dude , Joker. I bet your getting alot leaner with all your cardio work.