Damn , Joker you going to hit the stage after this contest or what ?

It would be nice, maybe some sorta Grampa Div or something:biglaugh:

Gym Day

Shoulders

Smith Seated Press
180 x12,10,10,11,10,8

Upright Rows
90 x12,13,14,13

Side Laterals (pully)
30 x15
40 x13
50 x12

Rear Delt machine(reverse pec deck mach)
115 x12,14,12,14

Traps

D.B. Shrugs
105x 15
110 x16
115 x13

Hammer shrugs
340 x13,12,12

Cardio Treadmill 21 min

Ab Stuff

Was running late for work so cut cardio short....make it up this weekend

Gym Day

Back

Barbell Rows
225 x12
245 x11,11
265 x9,8

Hammer High Pull
360 x9,10,10,8,10

Low Pully Rows
270 x10,11
280 x10,9

Wide Grip pulldown
200 x12
210 x8
220 x9
230 x7

Cardio Threadmill 12 min.

Didnt have time for cardio or bi's...but do have an excuse. Work called me yesterday at 6:39pm cause they wanted me to start at 1am. So that had me getting up at 10:30pm to eat and make it to the gym, left the gym at 12:45am,
So that means that tomorrow I will have a full one Bicep, ab, cardio day at the gym.

Gym (make-up missed stuff) Day

Bi's

D.B. Curls
50's x11,11,9,10

D.b. Preacher Curls
35 x11,11,11,12

Straight Bar Pully Curl
110 x15
120 x16
140 x14
150 x12

cardio Threadmill 22 min

Ab Stuff

Cardio Recumbant bike 23 min

Gym Day

Chest

Bench Press
225 x17
245 x12,9
265 x7,5
225 x11

Incline Smith (super wide Grip)
180 x9,11,10,10

Decline Hammer
275 x15,14,13

Machine Wide Grip Flys
220 x15,17,16,14

Tri's

C.G.B.P.
155 x13,10
175 x 9,7

One arm reverse pulldowns
60 x15
70 x14
80 x10,10

Ab Stuff

Cardio Threadmill 40 min

Good work Joker.

Thanks.


Gym Day

Hack Squat
180 x14
230 x12
270 x13
320 x9
360 x8
410 x8,5

Squat thingamijig machine
360 x10
450 x12,13

Leg Extensions
225 x16
240 x17
255 x18
270 x16

Hams

Seated Leg Curls
125 x15
145 x12,11,9,10,9

Calf Extensions (plate Loaded)
215 x15,12,12,12,11,9

Ab Stuff

cardio Recumbant Bike 20min

training and diet going well. I did finally have a cheat meal this past Sunday. Went to Olive Garden Restuerant and ordered a bowl of Chicken & Gnocchi soup(A creamy soup made with roasted chicken, traditional Italian dumplings and spinach), and a bowl of Zuppa Toscana(Spicy sausage, russet potatoes and cavolo greens in a creamy broth). Also ordered the Smoked Mozzarella Fonduta
(Oven-baked smoked mozzarella, provolone, parmesan and romano cheese. Served with Tuscan bread.)

I'll tell you IT WAS SOOOO GOOOD, also feel like it re-charged me to go another 3-4weeks of clean eating.

Gym Day(light)

Shoulders

Hammer Press
275 x10,11,9,8

Upright Pully Rows
160 x15
170 x15
180 x12

D.B. Side Laterals
35's x12,12,12,11

Reverse Pec Dec Machine
140 x11,11,12

Traps

Shrugs

Smith Shrugs
270 x15
360 x11,11,12

D.B. Shrugs
105 x14
115 x12
120 x11

Ab Stuff

Cardio 35min threadmill

Gym Day

Back

T-Bar Rows
170 x10,10
180 x9,9
190 x6

Hammer high pull
360 x9,8,8,8,

Low Pully rows
255 x13,12,11,12

Wide Grip Pulldowns
195 x13,13,14,13

Bi's

D.B. Curls
50's x8,10,8,8

Barbell Drag Curls
95 x13
105 x14,12

D.B. Preacher curls
35 x10,10,11,11,9

ab stuff

Cardio 20 min threadmill
15 min recumbant bike

O.k. next 2 days will be cardio only, just noticed I've been lifting for like 8 days straight.