S.F.W's Joker Style
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12-29-2008, 11:22 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
2 x 8-9 x 180
2 x 7-8 x 190
1 x7 x180
Low Pulley Rows
4 x 7-10 x 285
Hammer Pulldowns
4 x 8-9 x 275
Wide Grip Pulldowns
4 x10-12 x 240
Bi's
Machine Curls
6 x 6-10 x 110-155
Seated D.B. Curls
4 x 7-9 x 50's
__________________
S.F.W's Joker Style
Not Based on D.C.
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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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01-06-2009, 03:46 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 (quick)
Shoulders
Inside grip plate loaded shoulder contraption
4 x 7-12 x 70-120
Smith Seated Shoulder Press
4 x 6-7 x 250
Seated D.B. Side laterals
4 x 10-12 x 40 or 45's...I forgot
Traps
Hammer Shrug
6 x 8-10 x 540
Just gonna sorta cruise and take it easy till Feb 1
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01-08-2009, 06:26 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
Quads
Hack Squat
5 x 7-15 x 180-415
Leg Press
5 x 13-16 x 14 plates
Leg Extensions
4 x 10-13 x 200-245
Hams
Seated Leg Curls
6 x 10-14 x 160-185
Calfs
seated calf extensions (plate loaded)
5 x 14-16 x 225
Seated calf machine
4 x 14-15 x 285
Well today was suppose to be a home squat day, but I pretty much slept from 4pm yesterday till about 3:30 am, and woke up a little wired....so I went to the gym
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