S.F.W's Joker Style
|
|
03-10-2009, 06:59 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
O.K. for the life of me I can't find my freaking paper log.
Gym Day
Back
T-bar Rows
6 x 6-10 x 170-200
Low Pully Rows
5 x 8-10 x260-280
Wide Grip Pulldowns
5 x8-10 x190-210
Bi's
Machine Curls
4 x8-10 x90-110
Standing D.B. Curls
4 x 7-10 x50's
One arm d,B, Preacher Curls
4 x7-9 x 32.5
Cardio Threadmill 30 min
Ab Stuff
added p.m. cardio 17 min on recumbant bike (home)
__________________
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.
|
03-10-2009, 07:00 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
wanted to do a side by side comparison from first pic from the start of the contest till now I'm down as of today to 277.5 to me, I think I'm still holding on to my mass. still 7 weeks left
|
03-10-2009, 07:49 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: NC
Posts: 3,268
|
|
Good work grandpa.
|
03-10-2009, 07:59 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
You're the biggest grandpa I've ever seen!
IW
|
03-11-2009, 05:58 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Quote:
Originally Posted by Ross86
Good work grandpa.
|
Thanks
Quote:
Originally Posted by iron_worker
You're the biggest grandpa I've ever seen!
IW
|
Thanks, now if I can only bring my waist down, I'll be happy.
Gym Day
Chest
Bench Press
245 x 10,10
265 x 8,7
275 x5,5
225 x11
Smith super wide grip Incline
180 x12,10,10,11,10
Wide Grip Fly Machine
210 x12,12,13,16,14
Extreme Facia Stretch
Tri's
C.g.b.p.
155 x15
175 x12
185 x9,9,6
one arm reverse pulldowns
70 x16
80 x12,12 then into a triple drop set
Dips
Ab Stuff
Cardio treadmill 40 min
|
03-12-2009, 07:04 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Quads
Leg Press
12 Plates x15
14 x 15
16 x 15
18 x 13,14,12
500 x21,18
Hack Squat
270 x 11,10,12
Leg Extensions
160 x 14
175 x15,15,14,14
Hams
Seated Leg Curls
160 x13
135 x12,12,11,10,8
Calf
Seated Calf Extensions (plate Loaded)
205 x15,14,12,9,10
Calf Extension Machine
220 x15
280 x17
300 x15,15
Ab Stuff
No a.m. cardio, will do p.m. cardio though
|
03-13-2009, 08:48 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Shoulders
Smith Press
180 x10,11,8
190 x6,6
Upright Cable Rows
150 x15
160 x13
170 x14
Cable side laterals
30 x15
40 x12,12
Rear Delt Machine
120 x12,12,12,11
Traps
D.B. Shrugs
110 x13,13,14
115 x12,10
Treadmil 40 Min.
|
03-15-2009, 07:58 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Back
Rack Pulls (pins set just below knee)
275 x12
315 x13
365 x10
405 x10
465 x8
495 x6
Low Pully Rows
270 x10,11,10
Close grip pulldowns
195 x11
210 x9,9
Wide grip pulldown
180 x12
195 x12
210 x12,11
Bi's
Machine Curls
125 x14
130 x12
135 x13
140 x10
D.B. Preacher Curls
32.5's x10,10,9,11
Standing D.B. Curls
55's x10,9,9,8
Ab Stuff
Cardio Treadmill 40 min
|
03-16-2009, 05:45 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Chest
225 x7,13
245 x10
265 x7
275 x7
225 x8
Wide Grip Smith Incline
180 x10
200 x8,8,7
180 x7
Hammer Decline
275 x15,16
295 x14,13
Tri's
C.g.b.p
155 x12,11
175 x9,9,8
One arm reverse grip cable pulldown
70 x14
80 x11,11
Rope Pulldown
180 x16
190 x15
200 x15
Ab Stuff
Cardio 25 min treadmill
|
03-18-2009, 06:03 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Quads
Hack Squat
230 x12
270 x13
320 x10
360 x10
410 x4 (my knee yelled at me, so gonna keep it lighter)
Leg Press
500 x20,21,22,20
Leg Extensions
145 x17
160 x15
175 x15
190 x16
Hams
Seated Leg Curls
160 x14
165 x13
175 x13
180 x11
lying leg Curls
110 x10,9,9,10
Calfs
Calf Extensions (plate Loaded)
205 x12,15,11,10
Calf Extension Machine
260 x15
280 x16
300 x20
Ab Stuff
Cardio 40 min treadmill 10-12% 3.7- 4.0mph
|
|
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
| |
|