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

[The Joker]

Its on for free on historychannel.com.

[ZyklonB]

Yo whats up J...hope all is good, glad to be on MD.

Vikings is my favorite show right now...it's a close running to Inside Combat Rescue...check that out if you haven't seen it yet

[nycmil]

3\14
LEGS

extensions
SS
Leg Curls

Squats
10x135
10x135
20x185
15x225
12x225
10x225

leg press- feet placed high. Toes actually over the top
20x2pps
20x3pps
20x4pps

Extensions
12x100
12x115
12x125

Good lift. Pumped

good work Joker

[tjoe]

Sup J? Just checkin in while I had a free minute.

[The Joker]

Thanks NYC

Hey Joe. I'm exhausted. My boss is here from MT. Missing meals and staying out late in meetings and interviews. It ends this morning. I am going back to training today and going to bed early.

[David Lees]

Thanks NYC

Hey Joe. I'm exhausted. My boss is here from MT. Missing meals and staying out late in meetings and interviews. It ends this morning. I am going back to training today and going to bed early.

Sucks when work interferes with training and eating schedules etc. Glad to hear you'll be back on track soon.

[The Joker]

3/20
Shoulders chest

DB front raises. Same time. All the way up.
20x10lbs
20x10
15x15
12x20, Fx15, Fx10

Laterals
10x20
15x15
20x20, then run the rack

Cable Face Pulls
20x50
20x60
20x70, run the rack back down

Upright rows
20x45
20x55

Db incline press
10x40
10x50
10x60
10x70
8x70
6x70, 7x35,9x25

flat db
10x50
8x70
8x70, assisted obviously
70s again

Cable flyes. Slow mo
20x50
20x60
20x50

I am very sore.

[The Joker]

3/21
Back Biceps

CG Pulldowns
4 sets

Hammer Iso Row. Low Neutral Grips
4 sets

Smith Rows
4 sets

Barbell Shrugs
4 sets

Seated Alternating curls
4 sets

Cable Bar curls
21s. 3 sets

Behind back wrist Barbell curls
3 sets

[David Lees]

You going to post some progress photos or vids any time soon boss?

[The Joker]

WP_000111.jpg

[The Joker]

3/24
Legs

Legpress High foot placement
20x1
20x2
20x3
20x4
15x5
12x6

Squats
15x135
12x185
12x225
12x225
Raised safety bars and did 315x5. Lowered bar until it rested on safety bars then pressed it up. Half Squats or Rack squats whatever

Extensions
20x100
20x100
20x100

Leg curls

Leg press Calf work
20x3p
20x4
20x5

Low foot placement leg pressing. All quads
10x3p
10x4p
10x5p

[The Joker]

That picture was from last week.

[woodswise]

Looking forward to the challenge. I posted some thoughts in the challenge thread. . .

[The Joker]

FUCK! Its one if those days.

[David Lees]

Looks like some good seperation in 'dem dere quads son.

Nice work with those 315 squats.