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Gym Day

Shoulders

Smith seated press
4 x 8-9 x 200
2 x 6-7 x210

Upright rows
4 x 10-11 x 110

Hammer press
4 x 7-8 x 275

Seated D.B. Laterals
4 x 10 x 45's

(what the heck, little carried away with shoulder work today...dam caffene)

Traps

barbell shrugs
4 x 12 x 275
(forgot my grip thingies, my grip sucks without them)

d.b. shrugs
4 x 15-18 x 100's


Made some lasagne yesterday, even made my own sauce for the first time, shit was good, kept thinking about going home and having some while I was working out.

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

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Gym Day

Quads

Leg Press
6 x 12-14 x 16 or 18 plates..forgot

Squat thing machine
5 x 8-9 x 12 plates

Leg Extensions
5 x 12-13 x 285

Hams

Seated leg curls
4 x 7-9 x 205

lying leg curl
4 x 7-8 x 145

Calfs

Seated Calf extensions(plated loaded)
4 x 13-14 x 220

Calf extension machine
4 x 15-16 x 280

gym Day

Back

T-bar Rows
6 x 8 x 180

hammer low row
5 x 11-12 x 340

wide grip pulldowns
5 x 9-12 x 210-245

Bi's

machine curls
7 x 6-12 x ???down the stack

Seated D.B. Curls
4 x 8-10 x 50's

i think you should like it....cuz...that's huge

.................................................. ........................................that's what she said.

touche.


joker makes me miss the asian girl i dated in college.

I dated an asian girl in high school/college also. She was a cool girl. And a great cook.

Even after being together for 13yrs, she's still a hot peace of ass

That is good to hear grandpa.

How did those box squats compare to leg press?

I felt like my brittle old bones were going to just snap

Really felt some pressure on the knees, and also felt like the top of my head was going to be ripped apart, some reason felt lots of pressure there.