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Sunday Gym

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assisted pullups
5 x 5-9

T bar rows
4 x 150 x 7-11

Hammer Pulldown
4 x 9-11 x 275-350

wide grip pulldown
4 x6-15 x 140-225(down the stack)

Abs

Bi's

Curl Mach
5 x 6-12 x 75-140

Seated d.b. curls
4 x 10 x 45

cable curl
3 x 12 x 180

Abs again

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

Exercise Directory
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Nice work Joker. BTW you could have just asked for an opinion on long-distance runners.....most of us here would have told you they are frickin crazy.

Reading your earlier post, I agree 100% they are insane.

__________________
Height: 6 foot
Weight: 240 pounds

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

Cardio sucks
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I could never Imagine doing or wanting to ever do a marathon, thats like working out for 2 1/2 - 4 hours straight


Cardio--Home

1 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups
1/2 mile run


Had a real shitty mile run. I think its cause I was coughing alot last night and just hacking up shit. My wife and kid were sick..so hoping I don't get sick to

Cardio--Home

1.25 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups

Cardio--Home

1/2 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups

Worked way to much last couple days to try and run.(42hrs in 3 days) So just did a fast 1/2 mile run. I need to try and not phyic myself out when I do my runs. 1/2 mile 3:35 1 mile 9 min. I find myself holding back 2 much on my longer runs.

kick that ass in gear man

Sat--Home

Came down with something. Coughing, fever. Probably working to much this week with too little sleep.

Sunday--Gym

Chest

Hammer decline
3 x 12 x 275

Bench
3 x 8-12 x 225

Incline smith bench
3 x 7-9 x 180

Fly Machine
4 x 15 x 180

Shoulders

Smith Press
3 x 7-9 x 140

Seated Hammer shoulder thingy
4 x 7-10 x 140

Tri's

Seated dip Mach
4 x 10 x 180

Rope pulldowns
6 x 9-15 x 120-180

Still feeling pretty week, just did whatever today at the gym.

Monday---gym

Back

Assisted Pull ups
5 x 7-12

T-bar Rows
3 x 12 x 135

Low Pully Rows
3 x 8-12 x 190-235

Lat PullDowns
4 x 8-10 x 180-220

Bi's

Machine Curls
4 x 9-12 x 110-125

Seated db Curls
3 x 8-10 x 40

little bit of treadmill work.

Cardio--Home

1 mile run
5 x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
3 x 3 pull ups

time to up the cardio a bit, so I added 5 reps to each set. left the pullups alone though