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

[The Joker]

I went back later tonight and trained arms.


Very nice.. My chest is already sore, and my arms are cramping! ha ha

[The Joker]

217.5 this morning

30 min of cardio to The Shield! Love that show! Sore as hell. Didnt get a whole lot of sleep. Maybe catch some sleep later today.

Man I really hope that Jason Genova doesnt target me! He might drop some science on me!

[ZyklonB]

Nice definition in the arm! Looking good bro

[The Joker]

Thank you. 217.5 today.

In the blue shirt I was 230

[ZyklonB]

Big difference - leannned out!

[The Joker]

Todays shoulder workout was unworthly!

[ZyklonB]

Sounds like my last two sessions after being off for a week....NOT WORTHY!

[The Joker]

Leg day was WORTHLY!
Cardio this morning 30 mins to the Shield at 8 am
Work out at 1:30 pm
Leg Press 30x1p 20x2p 20x3p 15x4p 15x5p 12x6p 10x5p p=Plates PER side!!
Leg Extension 15x60x3 sets
Walking Lunges 3x30 steps - Slow and steady.
Got 2 more reps with 12 total plates this week. Very nice!

Legs today.

Leg Press 30x1plate 30x2p 20x3p 20x4p 15x5p 10x6 (p=Plates on each side) I got ten reps with 6 plates on each side this week. Thats 4 more reps than last week!!! Pretty excited about that.

Extensions 3 sets of 30 paused reps @ a weight I cant remember.
Lying Leg curls 3x85x 3 sets. 85 is heavy. it is half the freaking stack!
Walking lunges 2 sets of 30 reps @ Body Weight.


Man My freaking legs were pumped.
I am so happy that I have FINALLY found a solid way to train legs again after 2 years of not being able too.

Off tomorrow. but I am going to be doing cardio.

[ZyklonB]

Damn good work, congrats on the leg press PR, nice comparison to previous leg day.

How do you like the lunges? Do you use dumbells I assume? Good leg burn?

GREAT SUCCESS!

[The Joker]

Love lunges! wasnt able to do them for a while but now I am. I use(d) both bars and dumbbells. yesterday I didnt though. Just BW. I once did them with a pair of 70's!



Great exercise.


Nice avi!

[The Joker]

215 today

Chest

Dumb Incline 12x60 10x70 8x80 10x70 Felt weak today
Incline Dumb Flye 12x40 10x45 9x50
Dips 10, 10x20, 10x30, 10
Machine Press 12x105 slow paused
Calves 20x105 15x125 20x105

[The Joker]

Back today

Close Grip Neutral Chins 10 10 10 9
Seated Cable bar rows 10x110 10x120 10x130
Dumb Rows 100x8 80x10 80x12
Pulldowns 12x170 10x180 9x190

Pretty good back day. I was tired as hell today. maybe I can sneak a power nap in later today!

[The Joker]

217 today

Arms
Dips 10,10,10x30 10x40 10x45
Pushdowns on Pull downs 10x70 10x80 10x90-4x70
Wide Grip Pushdowns on push down rack 10x120 10x130
1 Arm overhead Dumb Extension 15x15x2 sets
Bar Cable Curls 12x110 10x120 10x130 10x120
V grip Cable Preacher curls 12x80 10x90 10x100

[The Joker]

My dad at 215 I think. And today

I need to start taking pictures with my real camera and not my phone camera. The detail is not picked up.

[The Joker]

Just did 30 on the tread.