Hey there!
It looks like you're enjoying our bodybuildng forum but haven't created an account yet. Why not take a minute to register for your own free account now? As a member you get free access to all of our bodybuilding forums and posts plus the ability to post your own messages, communicate directly with other members and much more. Register now!
Already a member? Login at the top of this page to stop seeing this message.
|
S.F.W's Joker Style
|
|
06-24-2007, 04:06 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Yesterday--P.M. Cardio
26 min 6.55 miles
Regular Cardio Bike
Today
Back
T-Bar Rows
12,11,10,11,10 x 165
Hammer Pull Down
12,12,10,11,12 x 290
Wide Grip PullDowns
11,12,12,12,12 x 180
Bi's
Curl Mach
12,14,11,11,9 x 140
Seated D.B. Curls
15,12,13,12 x 35's
Had a good workout. Did my 4A.M. thing, so nice not having to deal w/ anybody at that time. Also did my bi's since I had some extra energy and can now just focus on legs tomorrow. I think I'll stick w/ this for about 3-4 weeks still seing results, and thats when my supps will finish so I'll have to scale back some
__________________
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.
|
06-25-2007, 04:11 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Monday--Gym
Quads
Leg Press
20,15,15,17,15 x 720
Free Motion Squat
Thingamajig
10 x 450
11,10 x 540
Leg Extensions
15,14,17 x 285
Hamis
Seated Leg Curl
11,11,11,11, x 205
Calfs
Seated Calf Mach
19,17,12 x 190
13,13, x 180
Felt good lots of energy, And yes leg presses are done all the way down, wouldnt be caught dead doing 6 in range of motion B.S.
|
06-27-2007, 05:25 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Wed--Home Light day
Chest
Decline Bench Press
10,10,8 x 275
10,7 x 255
Shoulders
Seated B.B. Press
17,15,12,10 x 155
Back
B.B. Rows
12,12,13,12,11,10 x 255
Good quick mid week workout. It sure is nice having all my wieghts at home
|
06-30-2007, 06:10 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Quads
Leg Press
14,12,11 x 810
14,12,10 x 720
Leg Extensions
20,18,20,18 x 285
Hams
Leg curl
15,12,13,12,11,10 x 125
Calfs
Seated calf
18,18,17 x 190
Calf extension mach
17,20,24 x 180
Bi's
Drag Curls
11,12,10 x 145
Seated D.B. Curls
14,12,11,11 x 35's
Good training day, had lots of energy considering I went to bed at 11 p. m. and got up at 3 A.M. to go to the gym.
|
07-01-2007, 05:33 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday--Gym
Chest
Hammer Bench
15,12,10 x 200
9,8 x 230
Decline Hammer
15,15,13,14,13 x 230
Shoulders
D.B. Press
15,13,11 x 70's
14,12 x 65's
Machine press
inside grip
14,14,12 x 110
Tri's
Machine dips
15,12,12,11,11 x 195
Rope pulldowns
11, x 130
15,13,13,13 x 120
Well lots of energy today again. I don't know what the hecks up cause I seriously only slept 3 1/2 hours. Also for some reason the hammer machines are harder at one gym then the other.
|
07-02-2007, 06:56 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Monday-Gym
Back
B.B. Rows
12,13,11,11,11 x 225
Low Pully Rows
12,11,10,10,11,10 x 240
Wide Grip Pulldowns
12,11 x 195
13,13,13,15 x 180
Well started with d.b. rows but cause of mt carpul syndrom, no grip. Still good workout. Also added B.B. Shrugs
|
07-04-2007, 10:05 AM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Wed--Gym
Quads
Leg Press
15,14,14,11 x 810
14,10,13 x720
26 x 450
Leg Extensions
18,15,18 x 270
Hams
Seated Leg Curls
15,13,13,12 x 190
Calfs
Seated Calf Extension
14,14,14,14,15 x 205
Bi's
Curl Mach
13,11,11,10,11 x 155
D.B. Curls, Seated
15 x 35's
13,11 x 37,5's
Well was suppose to be a home day but hit the gym instead.
|
07-07-2007, 08:48 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sat--Gym
Chest
Smith Incline
15,12,10,10,10 x 170
Hammer Decline
15,13,14,12,13,10 x 270
Shoulders
Smith Seated Press
11,10,9,9, x 140
Mach shoulder Press
14,13,12 x 110
added some d.b. side lat
Tri's
Mach Dip
13,12,12, x 195
Rope PullDowns
12,12,13 x 60
Funny how the other gym I use, I go alot higher on rope pulldowns. This gym barely doing 60lbs
|
07-08-2007, 02:40 PM
|
|
Rank: Lightweight
|
|
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
|
|
Sunday--Gym
Back
T-Bar Rows
13,13,13,12,10 x 160
Hammer Pulldown
12,12,12,9,11, X 320
Wide Grip Pulldown
16,14,14, x 180
Bi's
Curl Mach
Slow
14,11,12,11 x 140
D.B. Seated Curls
11,12,11 x 32.5's
Good work-out also added some shrugs
|
07-09-2007, 04:07 AM
|
Rank: Light Heavyweight
|
|
Join Date: Mar 2005
Location: CA
Posts: 4,174
|
|
A certain someone voted for you at BN...
|
|
|
Currently Active Users Viewing This Thread: 5 (0 members and 5 guests)
|
|
| |
|