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S.F.W's Joker Style
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12-26-2008, 11:22 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Shoulders
smith shoulder press
4 x 6-7 x 230 (little less then last time???)
Hammer press
5 x 9-10 x 270
Upright rows (cable machine)
4 x 12-15 x 140-180
Traps
smith shrugs
4 x 10-12 x 520
D.B. shrugs
4 x 16-19 x 100's
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S.F.W's Joker Style
Not Based on D.C.
Exercise Directory
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12-27-2008, 05:30 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Quote:
Originally Posted by Joker13
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.
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That's how I feel when I do leg press! 
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12-27-2008, 08:54 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by Ross86
That's how I feel when I do leg press! |
I think I miight add box squats to legs every other week or so
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12-29-2008, 04:18 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Well just finished up a bulking contest, hit 297lbs..gonna bulk for 1 mor month
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01-01-2009, 03:42 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Well I was going to take off till Sat...but....well I tried. Just wanted to do some Benching
Home Day
Bench Press
135 x 15,16
225 x 14
245 x 12
265 x 10
275 x 10
285 x 8
295 x 6
305 x 4
315 x 3
325 x 1
225 x 12
I was getting ready for 305 when my wife walked into the garage to do laundry and asked "Do you wanna spot"....how cute.
Anyways I'm gone till Sunday, going to Santa Barbera, Lompac and???
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01-04-2009, 09:11 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Back
T-Bar Rows
4 x 9-7 x 180
Hammer low pull
4 x 12-10 x 275
Rack Pulls
225 x 5
315 x 5
405 x 4
495 x 3
545 x 1
Wide grip pulldown
4 x 7-12 x 220-275
Bi's
Machine curls
Down the rack, about 6 sets
Seated D.B. Curls
4 x 10-12 x 45's
Uggg not looking forward to starting my lean down/cut next month....having to much fun eating LOL
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01-05-2009, 04:36 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Home Day
Chest
Bench Press
225 x 15
245 x 13
265 x 10
275 x 10,10
285 x 7,7
Decline Bench
225 x 12,14
245 x 11,10
Tri's
C.G.B.P.
135 x 16
155 x 15
165 x 14
175 x 13
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01-05-2009, 07:15 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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And where did 297 place you in the bulking contest?
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01-05-2009, 07:51 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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^^I'm curious too. Howd the contest end up?
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01-05-2009, 10:06 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Still waiting on results.
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