S.F.W's Joker Style
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11-20-2008, 07:56 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day
Back
Barbell Rows
5 x 7-8 x255
Rack Pulls
225 x 5
305 x 5
395 x 5
465 x 4,3
Low pully Rows
5 x 6-8 x 300
wide grip pulldowns
4 x7 x 245
hammer low pull machine
3 x 7-8 x 340
Bi's
Machine curls
5 x 8-12 x 110-140
Seated D.B. curls
4 x 7-8 x 55's
One arm slow preacher curls
4 x 8-11 x 35
rope curls
4 x 9-14 x 110-160
ab work
Well, just felt like doing a lot of volume today, so far been recouping well.
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S.F.W's Joker Style
Not Based on D.C.
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11-20-2008, 09:06 PM
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Rank: Member
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Join Date: Aug 2008
Location: Massachusetts
Posts: 67
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Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.
You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.
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11-21-2008, 04:31 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Quote:
I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.
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If I ever do biceps on my back/pull day, I generally only do a couple of drop sets. With all of that pulling/rowing, you really are hammering your biceps. The higher the volume, the less work I need for biceps. That's just me though...Joker is a different animal.
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11-21-2008, 04:43 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by kimm4
Impressive work very nice. I need to ask, am I the only one that has trouble training these bodyparts together? I swear by the time I get to my bis...they're totally spent and I have trouble finishing my workout.
You train alot of volume like me. Do you recover ok and how many days do you train before you take a day off? This is something I've been playing around with.
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Really what Ross said, Normally I think I stick to around 10 sets avg for arms. So far recovery has been good. I don't have a set day I really take off, over a weels period I just make sure to get in 2 days.
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11-21-2008, 11:08 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Great work Joker and that is a lot of volume
Keep up the good work big man.
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11-22-2008, 09:12 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by widdoes2504
Great work Joker and that is a lot of volume
Keep up the good work big man.
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Thanks, just get in that high volume mood once in a while
Gym
Quads
Leg press
3 x 12-13 x 18 plates
2 x 11 x18 plates+50lbs
1 x 11 x 18 plates
Hack Squat Mach
5 x 5-8 x 270-400
Leg Extensions
6 x 12-13 x 200-245
Hams
Seated Ham mach
5 x 10-12 x 160-175
Calfs
seated calf ext mach
4 x 14-15 x 295
seated plate calf machine
4 x 12-14 x 245
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11-23-2008, 12:02 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym--Sunday
Chest
Bench press
1 x 225,245,265,275,275,285,295,275,245,225
(all reps were from 5-14, didnt have a log so hard to recall)
Hammer decline
4 x 10-12 x 275-295
Wide Grip fly machine
5 x10 x 225
Tri's
CGBP
4 x 8-10 x 155
Rope pulldowns
5 x 12 x 200
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11-27-2008, 06:24 AM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Yesterday--Gym
Back
Barbell Rows
5 x 6 x 265
T-bar Rows
4 x 7-8 x 170
Low pully rows
4 x 7-8 x 285
and I think I did wide grip pulldowns???can't remember.
Bi's
Machine curls
5 x 8-15 x 110-140
Seated D.B. Curls
4 x 7-8 x 55's
Today Gym
Chest
Bench Press
1 x 225,245,265
2 x 275
1 x 285,275,225
Didnt keep track of reps
Hammer decline
2 x 14-15 x 275
2 x 10-12 x 325
wide grip machine flys
5 x 12-14 x 200
Tri's
CGBP
3 x 6-8 x 155 (by now my tri's are pretty waisted)
Rope pulldowns
5 x 13-14 x 200
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11-27-2008, 12:15 PM
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Rank: Member
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Join Date: Aug 2008
Location: Massachusetts
Posts: 67
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Solid workouts as always looks great!!
Happy Thanksgiving!!
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11-29-2008, 12:40 PM
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Rank: Lightweight
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Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Quote:
Originally Posted by kimm4
Solid workouts as always looks great!!
Happy Thanksgiving!!
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Thanks, sorry to so long to reply, was so bloated out from thanksgiving that today is the first day I can finaly reach the keyboard, without my belly getting in the way
Gym Day
Shoulders
Smith Press
4 x 7-8 x 210-220
Upright rows
4 x 7ish x 140
Seated d.b. side laterals
4 x 8-9 x 40's
Traps
Smith shrugs
4 x 10-12 x 430
Hammer shrugs
4 x 9-10 x 540 (maxed out, cant load more plates )
Made it a quick short work out. Feels a little odd doing a shoulder/ traps Day, but I think my other days are really maxed out and can't add anymore to them
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