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S.F.W's Joker Style



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  #811  
Old 03-26-2009, 09:46 AM
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Once all the muscle definition starts peaking out, you'll be happy.

IW
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  #812  
Old 03-28-2009, 03:49 PM
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Originally Posted by iron_worker View Post
Once all the muscle definition starts peaking out, you'll be happy.

IW
I hope so, although I guess I'm really not tiny if I weight 268

Yesteday was an off-day. Got called in to work about 9am, someone sliced thier knee open with the new box cutters they gave us, second injury. We used to just have steak s tucked on the hand trucks....but some bitch from H.R. didnt like that we all had knives.

Had to go to down town L.A. fucking Crenshaw and Slauson area.....Not a single whitty for miles around., although I'm hispanic.....I don't look it at all, and was waaaaay out of place.

getting out of ther was a bitch. had to go 60miles backto the yard and it took 4 hrs and 15 fucking min.

Anyhow got home and had my first cheat meal since starting the paulombo diet, pasta and meatballs.....ahhhh so good.



Gym Day

Shoulders

smith Press
160 x12,12
180 x9,8,8

D.b. Side Laterals
35's x13,12,12,10

Rear Delt Machine
130 x14
135 x12,11,11


traps

D.B. Shrugs
100 x17
105 x12
110 x11

Hammer Shrugs
270 x15
360 x12,10,10

Ab Stuff

Cardio Treadmill 33min
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S.F.W's Joker Style
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  #813  
Old 03-29-2009, 08:49 AM
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Gym day

Quads

Hack Squat
180 x13
230 x12
270 x9,10

Leg Press
12 plates x20,20,
14 p x15
16p x13,14

Leg Extensions
160 x15,14
175 x15,15
180 x16

Hams

Leg Curls
160 x16
175 x10,12,10,10,10

Calfs

Calf extensions (plate loaded)
205 x16,14,14,15

Seated machine calf extension
300 x12,13,15,15

Cardio treadmill 31min

Ab stuff.
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  #814  
Old 03-29-2009, 12:49 PM
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Just wanted to put up a quick update pic...1 month left in contest.





forgot to flex right calf LOL

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  #815  
Old 03-29-2009, 01:46 PM
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Had to go to down town L.A. fucking Crenshaw and Slauson area.....Not a single whitty for miles around., although I'm hispanic.....I don't look it at all, and was waaaaay out of place.

I know what you mean, when I holidayed over in the US our cab driver took us through some pretty gritty areas on the way back from a day out, pretty scary!!

Nice wheels too.
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  #816  
Old 03-30-2009, 04:32 PM
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Originally Posted by HIThopper View Post
I know what you mean, when I holidayed over in the US our cab driver took us through some pretty gritty areas on the way back from a day out, pretty scary!!

Nice wheels too.
Thanks, all sorta starting to come together.

Home Day

Back

Rack Pulls
225 x12
305 x12
355 x10,12
405 x8,10,10

Barbell Rows
225 x12,12,11,10,10

Bi's

e-z Curl bar
75 x15
95 x13
105 x15
115 x10,11

D.B.preacher Curls
35 x9,8,7



P.M. Home Day

Chest

Bench Press
225 x12,14
245 x12,10
265 x6,8,6

Decline Bench Press
225 x12,8,9
245 x7,5,5


Did tomorrows training today. Going to spend the night at hospital. Police came to house early to give us info that mother in law was in the hospital. Found out she had a blood vessel break in her head causing massive bleeding and pressure on the brain. There is nothing that can be done at this point, earlier today she was taken off of life support and we are just waiting for her to pass on.
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  #817  
Old 04-01-2009, 05:43 AM
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Gym Day

Shoulders

Smith Press
140 x13,13
160 x10,9
180 x8,6

D.B. Side Laterals (seated)
35's x12,12,10,11

Rear Delt Machine
150 x13,12,11,12

Traps

Barbell Shrugs
315 x15
365 x12
405 x10,9,9
315 x12

Treadmill 35 min

Ab Stuff

O.K. 30 days left, cardio will be bumped up to 2x's a day. second sesion will avg 20-25 min. First sesions will stay at 30-38min
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  #818  
Old 04-02-2009, 09:14 AM
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Gym Day

Chest

Bench Press
225 x13
245 x11
265 x7,6
225 x7

Incline Smith Press
160 x12,11
180 x9,8
200 x6,6

Wide Grip Fly Machine(fast, short rest between sets)
200 x15,12
210 x12,10
220 x12,9

Tri's

One arm reverse gri pulldowns
50 x18
70 x18
80 x14
90 x8

Rope Pullldowns
170 x18
180 x20
190 x14
200 x13

Treadmil 25 min
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  #819  
Old 04-02-2009, 10:10 AM
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Howz the cutting coming along?
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  #820  
Old 04-02-2009, 11:16 AM
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Quote:
Originally Posted by iron_worker View Post
Howz the cutting coming along?
Good, this is my last month for the contest so really kicking it intp high gear
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