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

[The Joker]

Lol no guys you didnt miss it. I will take how I did that to my foot TO THE GRAVE!


Thanks for coming by Joe. I have been getting alot of new traffic lately. My workout was very simple. I felt awesome. Hope you get better too bro.

[ZyklonB]

Haha, I feel ya on that, been there done that

[The Joker]

226 this morning.

20 mins of cardio on my eliptical to DOULBE IMPACT

Back

Chins(slow neg to failure) 9, 5,4
Bar Rows12x135 10x155 9x175 8x185(F)
Seated Cable Rows 12x140 10x160(F) 8x170(F)
Rack Deads (full stop at bottom) 12x225 10x275 8x315

Out of there. Got to get to work

[ZyklonB]

Good job on the cardio.

I like those rows, taking it to failure!

[The Joker]

I am getting pretty sore. I love it.

Earlier today I weighed 232.5, then about 8 minutes later I weighed 229. Hmm...

[The Joker]

228 this morning. My upper back is stupid sore. Thanks Rack deads.

I meant to do cardio this morning but I slept shitty and had to start working earlier that usual. so..

[The Joker]

226 this morning

shoulders

dumb press 12x60 10x70(f) 9x60(f) 8x60(f)
cable laterals 12x40 4x50-3x50 rest pause. 4x50-2x50-2x50
rear raises12x30. 10x30(f) 8x30(f)

hard to get to work

[ZyklonB]

Good work bro....nice going to failure on the dumb press. those are always rough on me.

Im glad to see you crank out those cable laterals so good, the movement just seems weird to me.

Do you do one arm at a time or both?

[The Joker]

Hey bro. Thanks. I do the laterals on the cables 1 arm at a time. With dumbbells I do them with both arms at the same time.

Arms today

pushdowns 10x100 10x110 9x110(F)
Dumb Curls 12x40 10x45 8x50 (F)

Skull Crushers 12x75 10x95 9x115 DY Style
Cable bar Curls 12x130 10x150 10x150 ----150 is the whole stack. ANd I CANT make it heavier. Not this stack

1 Arm cable pushdowns 8x80x2 sets

Good day.
Tomorrow is off. Then I am going to hit LEGS!!

[ZyklonB]

Nice bro, way to curl the whole damn stack!

Have fun with legs

[The Joker]

227

I tried to do The Matrix is 30 on the tread, but it is impossible. It can only be in 49:03 mins

Cardio for 49:03

[ZyklonB]

Nice, that's a long cardio session.

[The Joker]

Thanks bro. Normally when I go longer that 30 mins I feel like shit for the rest of the day but I think that Now because I have alittle more weight on me and I am eating ALOT of good food, I am not dealing with the shitty feeling. I guess it is the difference of being in a surplus than a defecit (SP)

[The Joker]

No gym today. I had to be at work early today. It is nice to actually take 2 days off in a row. Ill tear it up tomorrow.

[YukonCrazy]

You will like this vid.