The Joker’s BodyBlog

Preworkout Supplements:
One Serving SNS FOCUS XT©

Leg Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Squats:
45×12
45×10
65×6
95×3
115×1
135×20 (widowmaker PR)
135×17
135×12

Plate Loaded Leg Press:
None.

SLDLs:
135×15
135×15
135×10

Leg Extensions:
None.

Lying Hamstring Curls:
None.

Donkey Calf Raises:
200×15
220×15
240×15

Cardio:
15min @ 130-135HR on treadmill

WO Nutrition:
Water.

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Ok I figured out a new way to hit legs…

One week, i’ll do high reps (goal is 15-20 on EVERY set) with just squats, sldls, and calf raises. I’ll work my way up to 6 sets on EACH, slowly.

Then the week after, i’ll do 6-8 reps with squats, leg press, sldls, extensions, curls, calf raises, 3 working sets each.

Alternate.

Preworkout Supplements:
None.

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Pull-ups:
BWx8
BWx8
BWx7

RDLs:
135×10
185×1
225×1
245×7
225×6
225×8

Machine Vertical Rows:
170×6
170×6
170×6
100×15 Burn set.. should have gone with a higher weight like 120 or somethin.. too easy..

Machine Rear Delt Flys:
105×15
90×13
75×12 Decided to high rep it today..

Machine Preacher Bicep Curls:
100×8
100×6
100×4

Machine Shrugs:
Rackx20
[Rack + 9 Weight Blocks]x8
[Rack + 9 Weight Blocks]x8

Cardio:
20 min @ ~130HR on elliptical

WO Nutrition:
Water.

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Anyone got any suggestions on lower back exercises so I can replace them with RDLs? Lately when I go high weight on RDLs my MMC goes to shit, while form stays solid. I’d rather just switch to something else.

Preworkout Supplements:
One Serving SNS FOCUS XT©

Push Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Incline Barbell Bench:
95×12
95×10
115×6
135×3
155×1
165×10
175×8
175×8
175×5

A-Trainer Flys:
70×8
75×8
75×8
50×15 Burn set..

Biangular Shoulder Press:
162.5×6
125×7 Changed grip from here on..
125×6
125×5

Decline CGBP:
145×8
145×8
145×6
145×7

DB Laterals:
30×6
30×5
30×4
15×15 Burn set..

Cardio:
20 minutes @ 130-135HR on elliptical

WO Nutrition:
Water

PWO Nutrition:
46g DE Whey + 45g Dextrose + 30g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Awesome workout.. my incline bench strength skyrocketted… my muscles must still be saturated with creatine…

Preworkout Supplements:
One Serving SNS FOCUS XT©

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Conventional Deadlifts:
135×12
135×10
185×1
225×1
275×1
315×2
225×8
225×8

Pull-ups:
None.

T-Bar Rows (with chest plate):
115×8
115×7
115×6

Machine Rear Delt Flys:
160×10
160×10

Machine Bicep Curls:
155×8
155×8

Shrugs:
None.

Cardio:
None.

WO Nutrition:
Water.

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Didn’t even get to finish my workout.. had to rush to do my sets… note to self: get to the gym earlier..

Preworkout Supplements:
One Serving SNS FOCUS XT©

Leg Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Squats:
Didn’t eat anything preworkout so decided to skip these.

Freeweight Leg Press (Different Gym):
90×12
90×10
180×6
270×3
320×1
360×10 (Possible PR, but different gym and different leg press)
410×8 (Possible PR, but different gym and different leg press)
410×8 (Possible PR, but different gym and different leg press)
410×8 (Possible PR, but different gym and different leg press)

SLDLs:
135×10
185×8
225×5
185×15

Leg Extensions:
3 sets of 12

Lying Hamstring Curls:
2 sets of 12

Calf Raises:
2 sets of 8

Cardio:
15 minutes @ 130-135HR on elliptical

WO Nutrition:
46g DE Whey + 45g Maltodextrin in Water

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Woke up at around 2pm and friend called me up to hit the gym with him.. literally worked out on an empty stomach so I brought a shake to sip during my workout. Overall good workout.. would have like more volume on hams/calves but friend’s car + ride = I finish when he finishes, LOL.

Would have liked to do 20 min cardio but once again.. when friend finishes, I finish, haha.

It’s also pretty sad how out of shape I am, cardio wise… for me to hit the fat burning zone, I only need to go 2.5mph on the elliptical, while it takes my friend 5+mph LOL.

Oh also it felt awesome doing 4+ plates on leg press!

Preworkout Supplements:
One Serving SNS FOCUS XT©

One Sample Pack of Universal Shock Therapy

Push Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

BB Flat Bench:
115×12
115×10
155×6
185×3
205×1
245×4
225×6
185×10
185×8

A-Trainer Flys:
40×12
50×12
60×12
70×8

Seated DB Shoulder Press:
55×8 (PR for this routine)
55×8 (PR for this routine)
55×6 (PR for this routine)
55×7 (PR for this routine)

Decline CGBP:
135×10
135×9
135×10

Seated Machine Laterals:
150×6
150×6
150×4
150×6

Cardio:
15 minutes @ 130-135HR on elliptical

WO Nutrition:
None.

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
I knew early on my strength wasn’t going to be the best today.. decided to lower the weight on flat bench and high rep 185… I expected 185×12x2 but I couldn’t even manage that..

Also, Shock Therapy did absolute shit for me today… NOTHING from it.. that’s odd considering the first time I took it (couple months back), I got AMAZING pumps… I have concluded:

1) I do not respond to NO products and the first time on Shock Therapy was placebo..

or

2) I have built up a tolerance to NO..

Preworkout Supplements:
One Serving SNS FOCUS XT©

Ab/Cardio Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

Knee/Leg Raises:
2 sets of 12

Decline Ab Crunch:
2 sets of 12

Seated Ab Crunch:
2 sets of 12

Cardio:
40 minutes @ 130-135 HR on elliptical

I haven’t done cardio in MONTHS, but this was surprisingly easy… I was definately in the zone… the time flew by.. I don’t like to pimp my own products but the Focus XT really must have helped here..

WO Nutrition:
None.

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
I’m going to do cardio everyday after weight lifting from now on… low-moderate intensity… cardio has too many benefits to neglect… i’ve been slacking on it for way too long.

Preworkout Supplements:
One Serving SNS FOCUS XT©

Pull Day:
Exercise:
Weight(lbs) x Reps (Warm-up sets in italics)

RDLs:
135×12
135×10
185×6
205×3
225×1
245×8
265×6
265×6

MMC was decent.. pump was alright.

Machine Vertical Rows (with straps):
160×10
160×10
160×10

Holy shitttt… adding straps = 10x better MMC.

Lat Pulldowns (with straps):
150×8 (Might be a PR.. not sure)
150×8 (Might be a PR.. not sure)
150×6

WOW… excellent MMC.

Machine Rear Delt Flys:
135×8
135×5 (Might be a PR.. not sure)
120×8

Good MMC…. no pump.

Hammer Strength Bicep Curls (NEW EXERCISE):
90×8
90×8
90×8

Good bicep pump.

Machine Shrugs (with straps):
200×20 (Might be a PR.. not sure)
200×20 (Might be a PR.. not sure)
200×20 (Might be a PR.. not sure)

Wow these were really hard… Great MMC.

WO Nutrition:
None.

PWO Nutrition:
46g DE Whey + 45g Dextrose + 45g Maltodextrin in Water

Today’s Water Intake:
1.5 Gallons

Reflection:
Excellent workout… straps are awesome…