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I have lost a little bit of strengh, but not to bad. Starting to lean up a bit. Really want to drop a good 25lbs though.

Cardio Same day as ^^^^^^

1/2 Run
5 x 20 push ups
5 x 20 sit ups
5 x 20 flutter kicks (4 count)
4 x 3 pull ups

I was going to run a mile..but my morning work out kicked my but more than I though it did.

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

Exercise Directory
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Sat--Gym

Back

Assisted pull ups
5 x 4-6

Hammer pull down
4 x 8-12 x 275-315

T-bar rows
4 x 7-9 x 135-160

Pull downs
4 x 5-12 x 180-225

Bi's

Curl machine
4 x 7-12 x 85-145

Seated D.B. curls
4 x 8 x 45's

Thats all

Sunday--gym

Quads

Leg Press
6 x 450 x 17-20

Leg Extensions
4 x 13-16 x 165

Hams

Seated Leg Curl
5 x 12-15 x 145 or so...forgot what weight I used

calfs

Seated Calf extension

5 x 14-18 x 175

20 min on the dreadmill. I finally had a day to get legs in a little bit. I'll probably be sticking to the higher reps low weighs for legs. Last thing I want is an injury right now,

Cardio--Day

1mile Run (8:45)
5 x 20 push ups
5 x 20 sit ups
5 x 20 flutter kicks (4 count)
4 x 3 pull ups

Just alot more of the same. It will pretty much be the same till I can get mile run time down a bit

Cardio--Day

1mile Run (8:52) SLOOOOW
5 x 20 push ups
5 x 20 sit ups
5 x 20 flutter kicks (4 count)
4 x 3 pull ups

Well I decieded to start running and doing my cardio before work at 2AM. It's much cooler at 2(its been hitting 100 during the day) also I'll get the added benefit of doing cardio on an empty stomach.

Nice work Joker and good call staying out of the heat.

Thanks,

Cardio--Day

1mile Run
5 x 20 push ups
5 x 20 sit ups
5 x 20 flutter kicks (4 count)


So, what did I run the mile in today? I don't know cause my dumbass did'nt hit the right button on his stopwatch/cell phone. I was somewhat pissed, I pushed myself a little hard,so I could beat my previous time, and all the stopwatch said was 00:00:00. I never look at it while I'm running. Oh well skipped my pullups...but I'll make it up on my back day.

BTW I wass looking at a Runner's mag.......and, I concluded that those people are crazy.

One guy just did a 55 mile marathon...and was able to keep a 7 min per mile pace.

He also likes to get up at 5am asd do a 10-15 mile run before work.......and what does he do on his lunch breaks.....he runs another 5-7 miles. Can you guess what he does on weekends...he finds marathons to run and flys out to them.

Oh and he just did a 25 mile marathon pushing his 1 year old in a stroller.

I had to put the mag down when the next stoey started with

Like most runners mary has no problem with the first 20 miles of a race, really

how long to you rest inbetween sets ?

No rest. I come in from running, drink some water and go at it.

To be honest I end up with a couple secs inbetween some sets. but no more than 7sec.

I do 1 set of each exercise, then start again

Sat-Gym

Chest

Machine bench
3 x 12 x 225

Smith incline bench
6 x 8-11 x 180-230

Smith Flat bench
5 x 7-9 x 230

Shoulders

Smith Shoulder Press
6 x 8-12 x 160

Machine close grip press
4 x 10-12 x 125

Tri's

Hammer Dips
4 x 7-12 x 165-195

Rope pull downs
5 x 8-15 x 140-180

Was a weird workout. I woke up late so sorta threw me off today.