S.F.W's Joker Style
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01-29-2009, 10:29 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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01-29-2009, 11:09 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
How's the diet?
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The diets going great, up to 2-3 day before I started, I thought I was not going to be able to drop all my "good" food. Burgers, steak, pretty much anything I felt like eating (withen reason). But once the contest started, something just clicks in my head, and I don't want to stray away from my diet.
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S.F.W's Joker Style
Not Based on D.C.
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01-29-2009, 11:20 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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That's awesome. Keep up the good work
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01-30-2009, 09:28 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 awesome. Keep up the good work
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Thanks
Gym Day
Back
T-Bar Rows
160 x 13,12,12,10
Hammer High Pull
360 x9,9,9,10
Low Pully Rows
255 x15,12,12,11
Wide Grip pulldowns
210 x 14,12,11,12
Bi's
Machine Curls
125 x13,11
130 x 11,11
Seated D.B. Curls
45's x 12,11,11
D.B. Preacher Curls (slow)
30 x 12,11,10
Triple drop set on Rope Curls
Stairmaster 12min
Threadmill 20min
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01-30-2009, 02:05 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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Doesn't the stairmaster just do wonders for your buns and thighs? lol jj
Awesome job. Stay strict on that diet.
IW
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01-30-2009, 03:20 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 iron_worker
Doesn't the stairmaster just do wonders for your buns and thighs? lol jj
Awesome job. Stay strict on that diet.
IW
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My plan was for 20 min on it....trully a modern day torture device
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01-31-2009, 07:53 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
180 x 14
270 x 12
320 x 12
360 x 10
Squat thingamajig machine
270 x 15
360 x 12
450 x 10
520 x 8
Leg Extensions
190 x15,15,18
195 x17,16
Hams
lying leg curls
115 x 9,8,10
Seated leg curls
160 x 9
150 x11,11,11
Calfs
Calf extensions (plate loaded)
215 x 12,13,13,14
Calf extension machine
240 x 18,20
280 x 17,18
Ab Stuff
Threadmill 35 min.
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01-31-2009, 09:35 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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Good work grandpa
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02-01-2009, 09:39 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
Good work grandpa
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Thanks, you whipper snapper
Gym Day
Shoulders
Hammer Shoulder Mach
275 x 13,11,8,7,6
Upright Pully Rows
150 x 15
160 x 14,16,15
D.B. Side Laterals
45's x 10,10,10,9
Traps
BarBell Shrugs
315 x 15
365 x13
405 x 13,13,11
D.B. Shrugs
100 x 17
105 x13
110 x 12
120 x12
Stairmaster 11min
Treadmill 26min
Ab stuff
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02-03-2009, 10:39 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 Day
Chest
Bench Press
225 x 12,15
245 x 14
265 x 9
275 x 9,7
Incline Bench Press
185 x 15,14,14,13
Decline
225 x 15
245 x 7,7,8
Tri's
C.G.B.P
185 x 9,11,10,9,7
Cardio Recumbant Bike
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