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S.F.W's Joker Style
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02-12-2009, 05:46 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
Quads
Leg Press
14 Plates x 16
16p x 16
18p x 16
20p x 14,12
Hack Squats
180 x 15
270 x 12
360 x 9
Leg Extensions
120 x 16
160 x15
180x x15
200 x 18
Hams
Standing Leg Curl
50 x15
70 x14
90x 9,9,8
Seated Leg Curls
110 x 13
130 x8,8
Calfs
Standing Calf Mach
495 x12,13,13
Seated Plated loaded calf machine
215 x16,14,11,12
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S.F.W's Joker Style
Not Based on D.C.
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To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
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02-13-2009, 04:03 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
Chest
Bench Press
225 x13,13
245 x10,8
265 x5,7
Incline Smith press
180 x7,10,10,10,9
Wide Grip Fly machine
190 x13,15
205 x13,13,14
tri's
rope pulldowns
170 x18
180 x18
190 x19
200 x12
Reverse grip one arm pully pulldown
50 x14
60 x11,12,12
Weak!!! I figured it most have been that I ate under 100g carbs yesterday, although I'm regulating them, I'm not trying to get under 100g. Also for tri's need to drop the ropepulldowns.
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02-14-2009, 10:15 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
Barbell Rows Smith Machine (just trying something differant)
230 x10,9,9,9,9
Hammer High Pull
340 x10.11.10.9
Low Pully Rows
255x 10,10,10,10
Wide grip pulldowns
210 x10,9,9
Bi's
Machine Curls
140 x10,9,8,7
Seated D.B. Curls
50's x10,9,8
One d.b. arm Preacher curls
32.5 x13
35 x8,9,8,
Cardio Treadmill 30min
Ab stuff
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02-15-2009, 08:53 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
Shoulders
Smith Press
180 x12
200 x10
230 x7
210 x8
Hammer Press
275 x8,10,8
upright Pullyrows
120 x16
140x 16
160 x14
reverse Pec Deck (rear delt)
110 x15,14,14,14
Traps
D.B. Shrugs
100x 15
105 x13
110 x13
115 x14
120 x11
115 x10
Cardio
Stairmaster 13min
Threadmill 30 min
Ab stuff
Gonna take the next 2 days off, just cardio
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02-18-2009, 05:18 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
Chest
Bench Press
225 x11,14
245 x12,9
Smith Incline
180x 12,12,11,11
Hammer Decline
275 x17
325 x12,13,12
D.B. Flys
35 x13
40 x13
45 x11,12
extreme streching
Tri's
C.G.B.P.
155 x14
175 x12
185 x8,8
175 x8,8
One arm reverse pulldowns
60 x15
80 x12,12
Cardio Treadmill 15% incline 3.7mph 40min
Ab Stuff
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02-18-2009, 01:58 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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How were your two days off? Feeling better today?
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02-18-2009, 06:43 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
How were your two days off? Feeling better today?
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Yea, still did cardio both days, didnt log yesterday.
taking some good supps that Really, really help with recovery times
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02-19-2009, 05:52 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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Creatine makes a huge difference, doesn't it? Has your weight changed much? I'm sure your body composition has.
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02-19-2009, 09:06 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
Creatine makes a huge difference, doesn't it? Has your weight changed much? I'm sure your body composition has.
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Weights down 12-13lbs. I'd say I'm right on track. Starting to lean out some, can see viens I couldnt see before. Diets been on. basically just b/s chix breast, egg whites, potatoe, rice, and a couple protein drinks a day. (got in my 20lbs of whey)
Gym Day
Quads
Hack Squat
180 x13
270 x 12
320 x10
360 x10
410 x7
Leg Press
12 Plates x17
14p x 16
16p x12
18 x13,13, (and yes, they are knees to chest)
Leg Extensions
175 x15
190 x15,16
195 x15,16
Hams
Seated Leg Curls
160 x14
175 x12,10,10,10,8
(didnt want to do anymore hams today)
Calfs
Calf extensions (plate Loaded)
205 x13,14,13,13
Calf Extension Machine
300 x17,15,17
Cardio Threadmill 30 min
Ab stuff
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02-19-2009, 02:18 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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just wanted to put up an updated pic, still 2 months and 11 days lef in contest
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