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Cardio--Home

Bike--37 min. 11.5 miles.


Tried to keep up a good pace. Did first shot in quad for T.R.T. Not bad, Doc's prescripe is painless

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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Sat--Gym

Bi's
B.B. Drag Curls
11+8+7 x 100 R.P.(+10lbs+2reps)

Forearms
D.B. Hammer Curls
1 x 15 x 45 S.S.
1 x 12 x 45 S.S. (+5lbs+1extra set of 12)

Calves
Seated Calve Mach
1 x 12 x 160 D.C.ed (+20lbs)

Hams
11+6+5 x 125 R.P.(+3reps)

Quads
Hack/v-squat
1 x 13 x 500 S.S.
1 x 14 x 500 S.S.

Abs
Machine Crunch
down the rack

Good training day, on quads I think instead of widow makers I'm going to try to get to 2 sets of 20w/500lbs. Can't really put anymore wieght on machine and it's to light for the 6rep then 20rep widow maker, I don't think this should hurt my progress.

Monday--Home

Chest
Incline B.P.
10+6+4 x 225 R.P. Pulses..first week of these no baseline

Shoulders
Upright Rows
1 x 17 x 95 S.S. (+10lbs+2reps)
1 x 17 x 95 S.S. (+10lbs+2reps) need to up wieght

Tri's
C.G. Bench Press
14+8+4 x 225 R.P. (+4reps)

Back width
rack pull ups
16+11+9 S.S. (same )

Back Thickness
Rack Deads
1 x 10 x 455 (+4reps)
1 x 5 x 495 (+2reps)

Felt sorta strong today, started drinking 1/2gal milk w/2 on whey mrp's. just sip it all day at work good for an extra 170gr protien. found out I'm going to a 4 day work week m-th. Should work well with d.c.

Tuesday--Home

Cardio-bike--36min 11.50 miles

Would be more effective if I did them first thing in the morning..but F that, not gonna get up at 2:30am and ride a bike

I hear you on that. I use to work out early (5:30am) for a couple of months then decided that sleep is more important! :P

Wed--Home


Cardio--bike 11 miles...37 min.


O.k cardio's about as much fun as watching my plants grow

Thursday---Home

Bi's
b.b. ez curl
11+8+7 x 120 R.P. (+5lbs+2reps)

Forearms
reverse b.b. curls
1 x 15 x 100 s.s. (+5lbs)
1 x 13 x 100 s.s. (+5lbs)

Calves
none cant really work them at home well, it's about the only bodypart I can afford to skip once in a while.

Hams
S.L.D.L.
7 x 160 s.s. (+5lbs)
6 x 230 s.s. (+5lbs)
6 x 250 s.s. (+5lbs)
6 x 260 s.s. (+5lbs)

Quads
15in Box squats
225 x 14
295 x 12
360 x 8
400 x 4

Vert leg press
190 x 26

Well I was planning on trying china squats, should have tried them before today, went a2g w/ just bar and my knee yelled at me. So since I didnt know what to do did 15in box squats, which still bring me in low since i'm 6'1". Well found out today starting next month I will have fri, sat, sun off. same money, 4 day week. looking forward to fri, sun gym..w/ no crowds

sweeet workout mr. strong man

Thanks bro

Cardio--Home

Bike--36 min 10.50 miles


Look forward to gym tommorow morning