Go Back   Bodybuilding.net - Bodybuilding Forum > >


S.F.W's Joker Style



Reply
 
Thread Tools Display Modes
  #611  
Old 11-20-2008, 07:56 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Gym Day

Back

Barbell Rows
5 x 7-8 x255

Rack Pulls
225 x 5
305 x 5
395 x 5
465 x 4,3

Low pully Rows
5 x 6-8 x 300

wide grip pulldowns
4 x7 x 245

hammer low pull machine
3 x 7-8 x 340


Bi's

Machine curls
5 x 8-12 x 110-140

Seated D.B. curls
4 x 7-8 x 55's

One arm slow preacher curls
4 x 8-11 x 35

rope curls
4 x 9-14 x 110-160

ab work

Well, just felt like doing a lot of volume today, so far been recouping well.
__________________
S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #612  
Old 11-20-2008, 09:06 PM
kimm4's Avatar
kimm4 kimm4 is offline
Rank: Member
 
Join Date: Aug 2008
Location: Massachusetts
Posts: 67
Default

Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.

You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.
Reply With Quote
  #613  
Old 11-21-2008, 04:31 AM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default

Quote:
I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.
If I ever do biceps on my back/pull day, I generally only do a couple of drop sets. With all of that pulling/rowing, you really are hammering your biceps. The higher the volume, the less work I need for biceps. That's just me though...Joker is a different animal.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #614  
Old 11-21-2008, 04:43 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Quote:
Originally Posted by kimm4 View Post
Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.

You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.

Really what Ross said, Normally I think I stick to around 10 sets avg for arms. So far recovery has been good. I don't have a set day I really take off, over a weels period I just make sure to get in 2 days.
Reply With Quote
  #615  
Old 11-21-2008, 11:08 AM
widdoes2504's Avatar
widdoes2504 widdoes2504 is offline
Rank: Lightweight
 
Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
Default

Great work Joker and that is a lot of volume

Keep up the good work big man.
Reply With Quote
  #616  
Old 11-22-2008, 09:12 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Quote:
Originally Posted by widdoes2504 View Post
Great work Joker and that is a lot of volume

Keep up the good work big man.
Thanks, just get in that high volume mood once in a while


Gym

Quads

Leg press
3 x 12-13 x 18 plates
2 x 11 x18 plates+50lbs
1 x 11 x 18 plates

Hack Squat Mach
5 x 5-8 x 270-400

Leg Extensions
6 x 12-13 x 200-245

Hams

Seated Ham mach
5 x 10-12 x 160-175

Calfs

seated calf ext mach
4 x 14-15 x 295

seated plate calf machine
4 x 12-14 x 245
Reply With Quote
  #617  
Old 11-23-2008, 12:02 PM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Gym--Sunday

Chest

Bench press
1 x 225,245,265,275,275,285,295,275,245,225
(all reps were from 5-14, didnt have a log so hard to recall)

Hammer decline
4 x 10-12 x 275-295

Wide Grip fly machine
5 x10 x 225

Tri's

CGBP
4 x 8-10 x 155

Rope pulldowns
5 x 12 x 200
Reply With Quote
  #618  
Old 11-27-2008, 06:24 AM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Yesterday--Gym

Back

Barbell Rows
5 x 6 x 265

T-bar Rows
4 x 7-8 x 170

Low pully rows
4 x 7-8 x 285

and I think I did wide grip pulldowns???can't remember.

Bi's

Machine curls
5 x 8-15 x 110-140

Seated D.B. Curls
4 x 7-8 x 55's


Today Gym

Chest

Bench Press
1 x 225,245,265
2 x 275
1 x 285,275,225
Didnt keep track of reps

Hammer decline
2 x 14-15 x 275
2 x 10-12 x 325

wide grip machine flys
5 x 12-14 x 200

Tri's

CGBP
3 x 6-8 x 155 (by now my tri's are pretty waisted)

Rope pulldowns
5 x 13-14 x 200
Reply With Quote
  #619  
Old 11-27-2008, 12:15 PM
kimm4's Avatar
kimm4 kimm4 is offline
Rank: Member
 
Join Date: Aug 2008
Location: Massachusetts
Posts: 67
Default

Solid workouts as always looks great!!

Happy Thanksgiving!!
Reply With Quote
  #620  
Old 11-29-2008, 12:40 PM
Joker13's Avatar
Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
Default

Quote:
Originally Posted by kimm4 View Post
Solid workouts as always looks great!!

Happy Thanksgiving!!
Thanks, sorry to so long to reply, was so bloated out from thanksgiving that today is the first day I can finaly reach the keyboard, without my belly getting in the way



Gym Day

Shoulders

Smith Press
4 x 7-8 x 210-220

Upright rows
4 x 7ish x 140

Seated d.b. side laterals
4 x 8-9 x 40's

Traps

Smith shrugs
4 x 10-12 x 430

Hammer shrugs
4 x 9-10 x 540 (maxed out, cant load more plates)


Made it a quick short work out. Feels a little odd doing a shoulder/ traps Day, but I think my other days are really maxed out and can't add anymore to them
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 07:45 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.