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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

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

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i been waiting to see your weight work

I'd do more of it if the weights werent so heavy


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 Also threw in 15min on treadmill, not a cardio day.

Nice work Joker. Nice avatar btw.

agreed...joker is a badass

Guys Stop


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.