And...Here...We...Go

[The Joker]

235lbs

[ZyklonB]

damn you look good for 235....

[The Joker]

Shoulders.


Machine Press 10x100 10x110 8x120 7x120
Laterals 12x20lbs x4 sets
Bent Over Laterals 12x30 x 4 sets

I had very little time to get it done, but I did. And very low on energy today. I think it is work stress.

Looking forward to tomorrows back day.

[ZyklonB]

not bad for a quickie...whatcha got planned for back?

[GermaniaK]

That's about all you need for shoulders for maintenance. Have an awesome back workout bro.

[The Joker]

Whatcha got planned for back?

This:

2/20/11
237 lbs
Back

Wide Grip Chins 10 10 7
Wide Pull Downs 12x160, 10x150, 8x130
Bar Rows 12x135, 12x185, 10x205, 7x225
Hammer Strength ISO Row 12x135, 10x18,0 8x225,
Rack Deads 8x225, 8x315, 5x405, 1x455
Dumb Rows 10x100, 8x110, 8x110

Lateral Raises 12x15, 12x20

My workout started off being very weak. But after pull downs my strength came back. Strange. I wanted to see if I could pull 455 on rack deads and the first one went up pretty easy. I would have pull 4 maybe, but didn't want to be too greedy.

[ZyklonB]

damn that is an excellent session, sometimes you just need to get the blood flowing and O2 going and you get that strength rush.

great work on the deads & db rows!

[Nighthawk]

cot damn Joker. that's a back day. Wow.

also, what you asked for is up on my journal.

[Mini Forklift Ⓥ]

Who's that 'Happy Friday Cowboy'? Looks like Sunny Leone, my personal favourite mmmmm.

Good chins and very nice rack deads as well btw, good stuff. I sometimes get that with my workouts, where I'll come right for the second half of it. Not sure what the cause is, probably could be a few different factors I guess.

[TheKillerOfSaints]

This:

2/20/11
237 lbs
Back

Wide Grip Chins 10 10 7
Wide Pull Downs 12x160, 10x150, 8x130
Bar Rows 12x135, 12x185, 10x205, 7x225
Hammer Strength ISO Row 12x135, 10x18,0 8x225,
Rack Deads 8x225, 8x315, 5x405, 1x455
Dumb Rows 10x100, 8x110, 8x110

Lateral Raises 12x15, 12x20

My workout started off being very weak. But after pull downs my strength came back. Strange. I wanted to see if I could pull 455 on rack deads and the first one went up pretty easy. I would have pull 4 maybe, but didn't want to be too greedy.

some decent stuff in that wout....surprised bbrows dont hurt youre backy

[MACDAT]

Heavy ass rack deads man. What happened to your back?

[The Joker]

2/21/11
Chest

Dumb Incline 10x70, 10x80 8x90, 6x100 PR
Incline Flyes 15x25 12x30, 12x40 12x40 Slow Mo, cuz it looks cool.
Reverse Grip 1 arm Pushdowns 12x50,12x60 12x60 12x60

Decline Crunches

30 mins on treadmil at 6 AM

[The Joker]

damn that is an excellent session, sometimes you just need to get the blood flowing and O2 going and you get that strength rush.

great work on the deads & db rows!

Thank you. I am STUPID SORE today

cot damn Joker. that's a back day. Wow.

also, what you asked for is up on my journal.

Thanks I'll take a look at it.

Who's that 'Happy Friday Cowboy'? Looks like Sunny Leone, my personal favourite mmmmm.

Good chins and very nice rack deads as well btw, good stuff. I sometimes get that with my workouts, where I'll come right for the second half of it. Not sure what the cause is, probably could be a few different factors I guess.

Thanks. The chins sucked. I can get 4 sets of 10 in normally.

some decent stuff in that wout....surprised bbrows dont hurt youre backy

Those don't normally hurt. Its deads and other compound leg moves that hurt it.

Heavy ass rack deads man. What happened to your back?

I tore my facet joint on my L5-S1. Fucked me up big time.

[TheKillerOfSaints]

how?

[The Joker]

I weakened my back squating in 08 by severly straining it and in June of 2010 I picked a drunk person up off a couch and tore it.