S.F.W's Joker Style
|
|
04-02-2009, 11:34 AM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Keep it up big guy. Let us know how it goes!
Dub
|
04-03-2009, 06:52 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Quote:
Originally Posted by iron_worker
Keep it up big guy. Let us know how it goes!
Dub
|
I'll keep it up, till my frail old bones break
Gym Day
Back
T-Bar Rows
115 x15
150 x13
160 x9
170 x8,8
Hammer High Pull
340 x8,8,9
Low Cable Rows
225 x13,11,11,11
Wide Grip pulldown
165 x15
180 x12,12,12
Bi's
Machine Curls
110 x15
125 x12
130 x10
135 x8
D.B. Seated Curls
50's x10,9,8
D.B. Preacher Curls
32.5x 11,10,10
Ab Stuff
A.M. Cardio 25 min treadmill (p.m. later)
__________________
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.
|
04-04-2009, 06:52 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Quads
Hack Squat
180 x14
230 x12
270x 10
320 x10,8
Leg Press
10 Plates x22
12P x17
14P x17
16P x15
18P x10,11
Leg Extensions
180 x20
195 x20
210 x20
225 x20
240 x17 (wtf!!! kept putting weight on but couldnt feel much differance, stupid machine)
Hams
Seated Leg Curls
160 x15
175 x15
180x 11,10
185 x9,9
Calfs
Calf extension mach plated loaded
215 x16,14,16,14
230 x12,11,11
Cardio 35 min treadmill
Ab stuff
|
04-06-2009, 08:17 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Shoulders
Smith Press
140 x15
160 x14
180 x11
200 x6
Cable upright rows
150 x15
160 x15
170 x15
D.B. Side Laterals
35 x12,12
Rear Delt Machine
130 x18
150 x15
160 x13
170 x12
Traps
Smith Shrugs (no hooks)
270 x10,12,11
D.B. Shrugs
110x 12,14,14,14
extra ab stuff
No Cardio, at this point already been up for 27 hours. Way to tired to even try. Will do some home cardio today.
|
04-07-2009, 04:31 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Back
Low Pully Rows
210 x14
220 x 13
230 x11
240 x8
Hammer High Pull
320 x10,10,9,9
Close Grip pull down (v-bar)
130 x13
150 x13
160 x12
Wide Grip pulldowns
160 x13,12,13
Bi's
Machine Curls
90 x12
100 x11,12,11
E-Z barBell Curls
90 x12,13
95 x11,10
D.B. Preacher Curls
32.5 x10,11
Ab Stuff
Treadmill a.m. sesion 25min
|
04-09-2009, 05:27 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Chest
Bench Press
225 x15,14
245 x9,8
265 x4
245 x8
Incline Smith Press
140 x13,13
160 x10,9
180 x8,8
Decline Hammer
270 x16,15,15
Tri's
C.G.B.P.
135 x11,15,11
One arm reverse grip pulldown
60 x17
70 x12
80 x11
Rope Pulldowns
150 x20
170x 20
190x 18
Cardio Treadmill 27min
|
04-10-2009, 02:05 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Quads
Leg Press Hack Machine Broke
12 Plates X 20
14 P X 20
16 P x 20
18 p x 18
20 p x15,15,13
14P x20
Leg Extensions
105 x15
120 x18
150 x18
165x 19
180 x17
195 x15
Hams
Standing Leg Curls
50 x15
70 x14
80 x13
90 x9,9,7
Calfs
Calf Extensions (plate Loaded)
180 x18
215 x15
220 x13,12,10,10
Ab Stuff
Cardio 12 min (running late, make up later today)
Still Don't know why I'm able to do more at my other gym than my reg gym, on the leg press??
|
04-11-2009, 01:57 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Gym Day
Shoulders
Smith Press
140 x13,15
160 x12,11
D.b. Standing Side Laterals
35's x15,13,14,13
Rear Delt Machine
115 x15
130 x14,15,16
Traps
D.B. Shrugs
105 x16,15,16
115 x10,12
First Cardio Sesion 20 min treadmil
|
04-12-2009, 06:26 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Just wanted to do another quickie update and comparison, I still have about 3 weeks left.....CRUNCH TIME!!!!!
BEFORE
NOW
Gym Day (fast paced,short rest breaks)
Back
T-Bar Rows
135x 13,14,14,14
Hammer High Pull
275 x14
295 x11,11,12
Low Cable Rows
180 x15
195 x16
210 x13
Wide Grip Pulldowns
180 x12,12,13
Bi's
Machine Curls
110x 14,13
115 x11,10
E.Z. Bar Curls
75 x13,12,13
D.B. Preacher Curls
32.5 x8
30 x10,9
22min Treadmill
Ab stuff
|
04-12-2009, 06:55 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Thats a big change! Looking lean and mean. How are you feeling?
IW
|
|
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
| |
|