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S.F.W's Joker Style
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10-03-2008, 09:28 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
Back
Barbell rows
6 x 7-8 x 225
Low pully rows
4 x 7-8 x 290
1 x 9 x 280
Wide grip pulldowns
5 x 9-11 x 190???(forgot what weight I used)
Bi's
Machine curls
4 x 10 x 50(differant type machine)
Drag curls
5 x 10-12 x 115
rope curls
3 x 12-15 x 120-140
Well normally I take weekends as rest, but since I'll be going to Vegas twice this week, I don't want to miss any workouts.
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S.F.W's Joker Style
Not Based on D.C.
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10-05-2008, 10:05 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
Shoulders
Smith Shoulder Press
6 x 5-9 x 180-270
Barbell Upright Rows
5 x 6-8 x 120
Hammer Shoulder Press
3 x 6-9 x 250-270
D.B. Side Laterals
4 x 8-9 x 30's
Traps
Barbell Shrugs
5 x 9-12 x 360
D.B. Shrugs
4 x 9-11 x 105's
Cardio
35 min Threadmill
I think I went a little overboard today, took an enegy pill and it got me going. It didnt evelate my heart rate much, cause when I got to the threadmill it was about 116bpm.
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10-06-2008, 11:27 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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Home- workout
Chest
Bench Press
1 x 10 x 225
1 x 8 x 245
1 x 5 x 265
1 x 7,5 x 275
1 x 3 x 295
1 x 1 x 315
Decline Bench Press
1 x 10 x 225
1 x 8,8,10,7 x 245
Tri's
Close Grip B.p.
1 x 15 x 135
1 x 12,12,15,15,11 x 155
Thats all
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10-09-2008, 07:38 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
Back
Barbell Rows
5 x 6-9 x 225
Dead Lift
5 sets from 325lbs for reps, worked up to 465lbs for a single
Low pully rows
4 x 6-9 x 275-290
Wide grip Pulldowns
4 x 6-10 x 180-225
Bi's
Machine curls
4 x 7-10 x 100-130
D.B. Seated Curls
4 x 7 x 50's
D.B. Preacher curls
4 x 7-9 x 32'5s
Oh well thats all..of to Vegas again tonite
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10-15-2008, 02:42 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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Gym Day
Back
Barbell Rows
4 x 7-9 x 225
Rack Pulls
4-5 sets from 315-495---failed at 445lbs
Low pully rows
4 x 6-9 x 270-290
wide grip pull downs
4 x 9-12 x 210-225
Bi's
Machine curls
4 x 7-8 x (forgot)
Drag Curls
4 x 12-14 x 115
D,B, Preacher curls
3 x 8-10 x 30's
Something wierd happened last night, at about 1:07 a.m. earths gravitational pull some how doubled....its the only explanation as to why I couldned get 445lbs up on my rack pulls. Anyhow good workout, get to go up to the Frisco bay 2'xs next week..should be interesting
anhow been working on buling a bit tring to work on my back some...first pic is from sept 10th second is from Oct 10th. I sewar the first thing that bulks is my freaking waist
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10-15-2008, 03:25 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Lookin big.
How was Vegas?
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10-15-2008, 04:10 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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Quote:
Originally Posted by Ross86
Lookin big.
How was Vegas?
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wasent bad......If I forget the part of losing about 200 bucks
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10-15-2008, 04:54 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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so you got 495, but failed on 445?
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10-15-2008, 04:56 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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Quote:
Originally Posted by Pitysister
so you got 495, but failed on 445?
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Oooops I got 495lbs and faild on 545lbs
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10-15-2008, 05:01 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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ha...i was like.....wtf yoooooooooo. still a nice pull on the 495.
kneecaps?
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