Jersey's "Me Too" Journal [Forum Archive]

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Jersey's "Me Too" Journal

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Posted by: JerseyDevil

Since it just seems like the right thing to do here at IM, and because a couple of people have asked, I decided to jump on the bandwagon and start my own training journal. Won’t be anything special, just basically a training log.

Some background on me. I’m 48 years old, 6’0” tall, currently 220 lbs at approximately 14% BF. I’ve been training on and off for about 14 years. I had a two year layoff a few years back and boy, was that a mistake. Let the stress at work and hectic schedule get the better of me. Before I knew it, I ballooned up to 242 lbs at slightly OVER 30% BF. Thankfully I came to my senses and started working out again. Took me awhile but I eventually got to my current stats. I lost over 45 lbs of fat, and increased my lean mass by about 25 lbs. Right now I’m basically on a maintenance diet averaging 3,000-3,500 calories a day with a 40% protein/30% carb/30% fat breakdown.

My diet and supplementation schedule is on hold due to the fact I’m between jobs right now, and money is tight. So things like protein powder and ‘supplements’ will have to be put temporarily on hold. The only supps I’ll use for the time being is a multi-vitamin, EFA’s, and food for my protein source (as opposed to protein powder).

Posted by: JerseyDevil

Thursday, July 15th

Bench Press
135 x 8
185 x 8
225 x 8
255 x 7
275 x 3
245 x 6
225 x 8

Close Grip Incline Bench Press
135 x 10
155 x 8
185 x 8
205 x 6

DB French Press
25 x 12/12
30 x 10/10
35 x 8/8
45 x 7/7

Pushdowns
60 x 12
80 x 12
80 x 10
80 x 9

Did a few more sets then usual on flat bench. Not sure why, just in the mood.

Posted by: gwcaton

Now was that so hard to do ? LOL

Damn 275 x 3 !!!!!!!! I like the sound of that

Posted by: Paynne

Looking Good JD!

Posted by: JerseyDevil

Thanks guys. Us fortysomething guys have to hang together...

Posted by: JerseyDevil

Friday, July 16th

Deadlift
135 x 8
185 x 8
225 x 6
275 x 5
315 x 3
350 x 1

Romanian Deads
225 x 6
245 x 6
265 x 4

Pulldowns
120 x 10
135 x 8
150 x 8
165 x 8

Alt DB Curls
30's x 8
40's x 8
50's x 8
45's x 9

Preacher Curl Machine (one arm)
30 x 12/12
40 x 8/8
40 x 8/8

Hyperextensions
12
12
12
12

Yeah I know. My deadlifts suck. My squats are even worse. Years ago, I developed some low back problems. The last time I deadlifted was about 12 years ago, when I felt something 'pop' in my lower back. That knocked me out of commision for close to a month. Needless to say I've been very apprehensive about doing deads and heavy squats ever since.

A few weeks ago, inspired by SF and a Westside style program, I decided (against my better judgement) to try a max dead. I pulled 305 the first time out. The next day, my lower back was 'tingling', which to someone with low back problems recognizes as muscle spasms. Not a good sign. I started bodyweight hypers, and tried 18" rack pulls which seemed better, but still caused some spasm. A couple of weeks later, I pulled 315 no problem. Did some more rack pulls in between, and today after easily pulling 315 for 3 reps, decided to try 350. Came up fairly easy, so happy with that.

Posted by: gwcaton

Looks like great deadlifts to me ! I have never done dead lifts in my life . What is their purpose exactly ?

Posted by: Var

Looks like some respectable deads to me, too JD!

Posted by: JerseyDevil

Gary: Without a doubt, the deadlift is the best all around back exercise, period. Although many say the squat is the king of all exercises, it would be hard to explain why the deadlift doesn't have that moniker. It works your spinal erectors, traps, rear delts, lats, rhomboids, glutes, hamstrings, psoas and quads (not in that order).

Var: Thanks man

Posted by: rock4832

Hey, finally a journal! Looks like your putting up some good weight there buddy! What are your rest intervals like?

Posted by: JerseyDevil

Thanks for dropping by Rock. Rest intervals depend on the movement. On bench day for example, I'll go as long as 3-5 minutes on the heavy work sets. But then on the accessory lifts, usually 60 seconds.

Posted by: JerseyDevil

Saturday, July 17th

Cardio
Elliptical machine: 25 minutes

Crunches
40, 40, 40, 40

Low back was only slightly sore this morning. I'm approaching deadlifts with extreme caution. I keep thinking if for some reason I DO hurt myself and cause permanent damage, I'll be kicking myself in the ass from here to eternity because I knew of my suspect lower back. It does seem though, that between deads, rack pulls, hypers, and ab work, my lower back is being strengthened.... not weakened.

Posted by: P-funk

Cool, a journal from JD!

Wow man, I didn't know you were 48yrs old. I alwayd thought you were closer to my age (25).

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

I always thought you were closer to my age (25).

Nope. I just act that way.

Posted by: M.J.H.

Nice to see that you started a journal JD!

Journal looks great, I am really looking forward to keeping up with it. Good job on the 350 pull, impressive. Your bench strength also looks damn good. What is your bench 1RM at? 300ish?

Posted by: JerseyDevil

Hey Mike! Nice to see you here. 350 impressive? Your 635 pull is amazing, along with your other lifts. It's almost scary to think about what kind of weight you'll be moving in the next several years.

Haven't tried a bench max in awhile, but my PR is 310.

Posted by: JerseyDevil

Sunday, July 18th

Close Grip Bench Press
135 x 8
155 x 8
185 x 8
225 x 10
260 x 4
245 x 5

Incline Bench Press
135 x 8
155 x 8
185 x 8
225 x 6
245 x 4*

*A bit disappointed with the 245 x 4. The last couple of times I tried this wo, I did 240 x 6, then another time, 245 x 5. Went higher volume on CG's though, so maybe that explains the reduced strength.

Arnold Presses
40's x 10
50's x 9
60's x 7

Side Lateral Raises
30's x 10
35's x 8
40's x 6

Rear Delt Machine
75 x 12
90 x 12
105 x 12

Posted by: JerseyDevil

Monday, July 19th

Squat
135 x 8
185 x 8
225 x 7
245 x 4
275 x 2

Leg Extensions
150 x 12
195 x 12
255 x 8

Leg Curls
70 x 10
80 x 10
90 x 10
100 x 9

Took a couple of weeks off from doing legs, so took it easy this workout.

Posted by: P-funk

Why did you take a couple of weeks off from legs?

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Monday, July 19th

Squat
135 x 8
185 x 8
225 x 7
245 x 4
275 x 2

Leg Extensions
150 x 12
195 x 12
255 x 8

Leg Curls
70 x 10
80 x 10
90 x 10
100 x 9

Took a couple of weeks off from doing legs, so took it easy this workout.

Damn ! Wish I could take a couple of weeks off and do an EASY workout like this ! 255 x 8 on leg extensions !!!!!!

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

Why did you take a couple of weeks off from legs?

P-funk: D'oh! A visit from the squat police...

Couple of reasons. I've had this weird injury in my upper left quad, that while not bad, just doesn't seem to go away. Just when it seems to be healed, I squat, and it flares up again. The other excuse, uh I mean reason, is when I started to do deads again it put my low back in some discomfort, and the thought of squats made me wince. So I thought it was a good time to rest legs. BTW, looking at your wheels gives me plenty of motivation to train legs hard.

Gary: Thanks man! Honestly though, when it comes it most machines you really can't compare weight. In my gym for example, we have a couple of tricep pushdown machines. The one, I can rep the stack with one arm! The other I struggle with 90 lbs and both arms.

Posted by: JerseyDevil

Tuesday, July 20th

Cardio
Elliptical machine: 25 minutes

Crunches
40, 40, 40, 40

That's what I get for not working legs for the last two weeks. My legs are super sore!

Posted by: I'm Trying

About time JD you started a journal!! I didn't know you were so damn old!!

Do you have an example of your diet?? Just curious how you are doing your diet.
Thanks!!

Posted by: gwcaton

Wow JD !

You've been visited by the Elusive I'm Trying ( aka Matthew ). A rare sighting indeed !

J/K Matthew !

Posted by: JerseyDevil

Quote:

Originally Posted by I'm Trying

About time JD you started a journal!! I didn't know you were so damn old!!

Do you have an example of your diet?? Just curious how you are doing your diet.

Thanks IT.... I think

. Yeah, I'm older then dirt (but not as old as Gary

)

A typical diet day looks like this:

Meal 1
1 carton egg beaters
1 whole egg
1 cup old fashioned oatmeal
1 banana
EFA's

Meal 2
7 oz roasted chicken breast
4 jumbo gourmet olives

Meal 3
4 oz deli turkey breast
1-2 apples
4 oz black beans
1 MetRx protein bar
EFA's

Meal 4
Protein shake (2-3 scoops 100% Ultimate Whey + 12oz skim milk)

Meal 5
10 oz 96% lean ground beef
Raw baby carrots
EFA's

Meal 6
1/2c 2% cottage cheese
1T natural PB

This day it works out to

2715 calories
314g protein 46%
226g carbs 30% (30g fiber - 3%)
62g fat 21% (7% saturated)

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Wow JD !
You've been visited by the Elusive I'm Trying ( aka Matthew ). A rare sighting indeed !

That's because he's been busy defending Tony Stewart

Posted by: JerseyDevil

Wednesday, July 21st

Bench
135 x 8
185 x 8
225 x 5
265 x 5
255 x 6
245 x 7

Close Grip Incline Bench
135 x 8
175 x 6
205 x 6
215 x 4

DB Skullcrushers
25's x 10
35's x 8
45's x 6
55's x 3 ??
50's x 5

Pushdowns
60 x 10
90 x 6
100 x 6
100 x 6

Posted by: Var

Nice lifts, JD!

Posted by: JerseyDevil

Thanks Var. I'm fairly new to close grip inclines and I really like those a lot. Going to have to try CG declines also.

Posted by: JerseyDevil

Thursday, July 22nd

Bent Row
115 x 8
135 x 6
185 x 6
225 x 6
255 x 6
255 x 5

New PR on these. Been trying hard to up the weight each week by 5 lbs on the 4th set. Started at 235 x 6, now up to 255 x 6.

Rack Pulls
225 x 5
315 x 5
365 x 5
405 x 5

These are relatively new to me, and I like these alot also.

WG Pulldowns
120 x 8
150 x 8
180 x 7
165 x 8

BB Curls
65 x 5
85 x 5
115 x 5
110 x 5
105 x 6
105 x 5

Hyperextensions
+25 x 12
+25 x 12
+25 x 12
+25 x 12

Posted by: P-funk

nice job on the bb rows.

Posted by: I'm Trying

Quote:

Originally Posted by JerseyDevil

That's because he's been busy defending Tony Stewart

Posted by: gwcaton

Tony Who ?

Posted by: I'm Trying

Quote:

Originally Posted by gwcaton

Tony Who ?

Ah man now you hurt my feelings!!

Just kidding!!

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

nice job on the bb rows.

Thanks Patrick. BB rows have been my mainstay, and favorite movement for back. I'm starting to like deadlifts a lot also

Posted by: JerseyDevil

Friday, July 23rd

Hot and extremely humid day here in Jersey. Recently started doing ellliptical machine workouts again, and I must admit it feels good!

Cardio

Elliptical machine
25 minutes, aerobic program, level 8

Crunches
40, 40, 40, 40

Hanging Leg Raises
25, 25

Posted by: gwcaton

JD,

Thats a bunch of crunches ! Wow , I thought Jen was the only one allowed to call Patrick " PattyPoo "

Posted by: Deadly13

(Whats Your Opinon On My Advance Workout Program) Can I Get Some Opinons In that Thread

Posted by: P-funk

Quote:

Originally Posted by Deadly13

(Whats Your Opinon On My Advance Workout Program) Can I Get Some Opinons In that Thread

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

JD,
Wow , I thought Jen was the only one allowed to call Patrick " PattyPoo "

Why do you think he banned me?

Posted by: Paynne

Quote:

Originally Posted by JerseyDevil

Hot and extremely humid day here in Jersey.

I hear ya. And I'm sick and tired of the rain too. It's holding up them framing my house.

Posted by: JerseyDevil

Quote:

Originally Posted by Paynne

I hear ya. And I'm sick and tired of the rain too. It's holding up them framing my house.

Well you know what they say. Good things come to those that wait.

Posted by: JerseyDevil

Saturday, July 24th

Incline Bench Press
135 x 8
175 x 8
205 x 8
225 x 8
245 x 6 PR
225 x 8

I don't usually do incline press first, but occasionally I do. Good workout. Weights felt light.

Close Grip Bench Press
135 x 8
185 x 8
225 x 5
225 x 5
225 x 5

Whoa. Lately I've been doing CG bench first, then incline. Normally work up to 255 x 5, so I was surprised I could only get 225....

Arnold Presses
40's x 10
50's x 8
65's x 6
65's x 5

Side Lateral Raises
30's x 10
35's x 8
40's x 6

Posted by: P-funk

Damn JD, 245 for 6 on incline is nice!

Posted by: gwcaton

JD,

Looking good ! I need to get a few more db's are do a few more of my exercises using them .

Congrats on the PR !

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

Damn JD, 245 for 6 on incline is nice!

P-funk and GW: Thanks. I was very pleased with that.

Posted by: JerseyDevil

Sunday, July 25th

Squats
135 x 6
185 x 6
225 x 8
250 x 6
275 x 3
225 x 8

Damn I suck at squats. Really got to focus on improving here. My gawd, I bench more then I squat! I was experimenting with a wider stance, toes pointed out and it felt awkward, but I can see where this is the better way to go for power. We only have two squats racks at my gym. One is a poor excuse for a power rack. It has a choice of two heights (for my 6' height). One, I have to go up on my toes to unrack and rack the weight. Ok, until I get over 225, then it feels dangerous. The other height is a full 8" lower. That's even worse, since I feel I have to do a partial good morning to rack and unrack. The other squat rack is fine. But the catches are super low. If I got stuck, I have no idea how to get out of it, short of dumping the barbell...

Leg Extensions
150 x 12
215 x 10
255 x 8

Leg Curls
70 x 12
90 x 12
110 x 10

Seated Calf Raises
105 x 17
130 x 14
130 x 12

Cardio
Powerwalk 2 miles

Posted by: gwcaton

Your leg extensions blow my mind !

Posted by: JerseyDevil

Thanks Gary. So you going to start a new journal now that the bulk is over?

Posted by: JerseyDevil

Monday, July 26th

Cardio
Powerwalk 3 miles

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Thanks Gary. So you going to start a new journal now that the bulk is over?

Yup start a new one sunday. Working up my diet and workout during this week off so I'll be ready to go .

How long did your walk take ?

Posted by: JerseyDevil

I shoot for under 14:00 minute miles, and today I barely beat that at 41:55 for 3 miles. Seems lame I know. I used to be an avid runner in the early 80s, and my best for a 5k (3.1 miles) was 19:28. My best run was a 13.1 mile race (Dayton River Corrider Classic, half marathon) where I averaged 6:55 a mile.

Posted by: PreMier

I always dump the weight if I know its not coming up. Its hella loud, but I could care less what the people in the gym think. They probably dont even know how to squat lol

Nice PR too.

Posted by: JerseyDevil

Thanks Premier. Yeah, I decided to use the squat rack with the correct height, and just dump the b*tch if I get stuck.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Thanks Premier. Yeah, I decided to use the squat rack with the correct height, and just dump the b*tch if I get stuck.

Pre probably dumps the weight every once in a while just towake everybody up !

Posted by: PreMier

Posted by: JerseyDevil

Tuesday, July 27th

Bench Press
135 x 8
185 x 8
225 x 12
225 x 11
225 x 10

Close Grip Decline Press
135 x 8
185 x 8
205 x 8
225 x 8

First time trying these. Really felt it in the 'meat' of the triceps. Will definitely be doing this movement more often. I think I like these even better then CG inclines...

DB Skullcrushers
30's x 12
35's x 12
40's x 9

Pushdowns
70 x 12
70 x 11
70 x 10

Picked up the pace in this workout, and did higher reps then usual. Tri's were pumped big time, and they were fried by the time I was done with the pushdowns.

Posted by: P-funk

225 for 12 is a good bench!

Posted by: JerseyDevil

Thanks P. I'm sore this morning.

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Thanks P. I'm sore this morning.

Me too

. For some reason the type of training I am doing now is giving me some insane second day sorness.

Posted by: JerseyDevil

Wednesday, July 28th

Deadlifts
135 x 8
185 x 8
225 x 6
275 x 5
315 x 3
355 x 1 PR
New PR by 5 lbs

. Hey, I'll take 5 lbs every deadlift workout.

WG Pulldowns
120 x 10
150 x 10
165 x 8

One Arm DB Rows
90 x 8/8
100 x 7/7
110 x 5/5
Haven't done these for awhile. This is one of the exercises I like to shuffle in and out of my back workouts for variety.

Barbell Curls
65 x 8
85 x 8
105 x 8
100 x 8
95 x 8
Felt weak on curls today. Biceps were probably in shock after doing the DB rows

.

All in all, a good workout. Anytime I get a new PR, I'm happy. Lower back still disapproves doing full deadlifts, but I'm starting to notice I recover a lot faster. When I first started, my lower back would tighten up during and immediately after the deads. Then I would feel discomfort for the next couple of days. Right now it seems my lower back complains only while I'm doing the deads. We'll see how it feels tomorrow morning, but the last workout I had barely noticed any discomfort at all the morning after.

Posted by: PreMier

Nice PR JD. Do you do traditional, or sumo style?

Posted by: JerseyDevil

Traditional. Will have to try sumo style. I have short legs and average length arms, so that might be a good way to go.

Posted by: P-funk

I am short and find sumo to be harder than convetional but I am weird. Good job on the PR freak.

Posted by: PreMier

Yea, its not weird.. Sumo is supposed to be for taller people like SF and MonStar.

Posted by: P-funk

Quote:

Originally Posted by PreMier

Yea, its not weird.. Sumo is supposed to be for taller people like SF and MonStar.

I know, so they can shorten the range of motion of their pull. Midgets like me just have to move about 2-3"

Posted by: PreMier

Midget

I think 5'10" is avg.. so im a midget too.

Posted by: gwcaton

JD , Way to go man ! Nice PR !!!!!!!!

Posted by: JerseyDevil

Thanks P (I think

) and Gary. P, I think it's about time you ban Gary. Surely, there must be something you can ban him for.

I'm 6' even, so not tall, but definitely not short. Well this morning, the low back is sore. I plan to rotate deadlifts, 3/4 deadlifts (about 6" off the ground), and rack pulls. So I'll be doing actual deadlifts about once every 3 weeks.

Posted by: JerseyDevil

Thursday, July 29th

Elliptical machine
30 minutes, aerobic program, level 8

Crunches
40, 40, 40, 40

Posted by: JerseyDevil

Friday, July 30th

Close Grip Bench
135 x 8
185 x 8
225 x 10 PR
245 x 6
235 x 7
Tried maxing at 225. Haven't tried this in awhile, previous best was 225 x 8.

Incline Press
135 x 8
185 x 8
225 x 6
245 x 3 (+1 rep forced)

Seated Military Press
115 x 12
135 x 10
145 x 10

Front Raises
25's x 8
35's x 8
45's x 6

Rear Delt Machine
90 x 12
105 x 10
120 x 8

Posted by: Var

Congrats on the PR, Jersey! Looks like a great workout!

Posted by: P-funk

nice job! you are a power house on bench work.

Posted by: JerseyDevil

Thanks guys. Now if I could only squat

. I have confidence that my deadlifts will be over 400 fairly soon, but squats I dunno.

Posted by: Paynne

For me sumo style is easier on my knees.

Nice work man!

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Thanks guys. Now if could I only squat

. I have confidence that my deadlifts will be over 400 fairly soon, but squats I dunno.

You are an animal !!! What are you hoping for in squats?

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

What are you hoping for in squats?

I would be happy with 400

Posted by: JerseyDevil

Ok, make that 8 plates or 405

Posted by: JerseyDevil

Saturday, July 31st

Squat
135 x 8
205 x 6
225 x 9
275 x 4
250 x 6
These were not ATF, but at least parallel. Most past parallel. The 275 set was my main focus and I went to parallel and did go to failure. I used the squat rack with the catches set about 3" below parallel. On this set I squat to just above this catch. On the last rep, I stopped on the catch and paused, then drove up. Didn't make the 5th rep

.

Hammer Strength V-Squat Machine
165 x 10
235 x 8
235 x 8
Another new one for me. Felt easy, but soon afterwards, I could feel some soreness coming on....

Leg Curl
90 x 10
100 x 10
110 x 8

Seated Calf Raise
130 x 15
130 x 13
130 x 12
130 x 12

Posted by: gwcaton

JD,

Nice wo !

Is this what you were using for the H.S. Hacks ? That is a hell of a looking peice of equipment !

Posted by: JerseyDevil

Nope. That one looks more like a torture device

. I'm glad you mentioned this. I went to the Hammer Strength site, and what I used is actually called a V-Squat machine, but it is very similar to a hack squat. It looks like this.

Posted by: P-funk

because of where the weights are placed in relation to the axis of rotation it look slike it owuld be pretty easy to load that thing up with lots of plates as you have to apply much less force to move the weight.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Nope. That one looks more like a torture device

exactly what i thought when i saw it ! lol

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

because of where the weights are placed in relation to the axis of rotation it look slike it owuld be pretty easy to load that thing up with lots of plates as you have to apply much less force to move the weight.

Ok, I'll tell my quads that, since they are sore as shiat today

. My first experience with this machine did seem quite effective.

Posted by: P-funk

I didn't say that it wasn't effective. I was just saying that it looks like you can stack this machine with plates because the weights are so close to the access of rotation. (physics).

Posted by: JerseyDevil

Am I going to get banned again? Drat!

Yeah, I'm sure you're right. The 235 seemed easy, and the soreness today is probably due to hitting certain muscles at a different angle (or something like that). I'll leave the kinesiology up to you and Var.

Posted by: JerseyDevil

Sunday. August 1st

Elliptical machine
30 minutes, aerobic program, level 8

Crunches
40, 40, 40, 40

Hyperextensions
BW x 15
35 x 15
35 x 15
35 x 15

Posted by: JerseyDevil

Monday, August 2nd

Bench
135 x 8
185 x 8
245 x 8
245 x 7
245 x 6
Not feeling particularly strong today.

Close Grip Decline Press
135 x 8
205 x 8
225 x 7
225 x 6
Really, really like these a lot for punishing the tri's.

Hammer Strength Incline Press
180? x 8 (not sure of exact weight. Two 45's on each side)
230 x 8
270 x 6

DB Skullcrushers
30's x 10
45's x 7
45's x 6

Pushdowns
70 x 8
90 x 5
80 x 8
Tri's were fried by the time I got to pushdowns, as witnessed by the pathetic weight used.

Posted by: PreMier

JD, are you clean right now?

Posted by: JerseyDevil

Yeah. I took a shower earlier today...

Oh, you mean androgens! Yes. I'm about 3 weeks post cycle.

Posted by: Var

Quote:

Originally Posted by JerseyDevil

Yeah. I took a shower earlier today...

Oh, you mean androgens! Yes. I'm about 3 weeks post cycle.

Classic!

Nice lifts man. Your "not particulary strong" days blow away my strong days.

Posted by: JerseyDevil

Posted by: JerseyDevil

Tuesday, August 3rd

Bent Rows
115 x 8
135 x 6
185 x 5
225 x 6
260 x 6*
260 x 5
*This is actually a PR, but my form sucked. Request denied.

Rack Pulls
225 x 5
315 x 5
375 x 5
415 x 5 PR

WG Pulldowns
120 x 10
150 x 8
180 x 7
165 x 8

BB Curls
65 x 8
85 x 6
115 x 6
110 x 6
105 x 7
100 x 9

Posted by: M.J.H.

Damn man, your strength is WAY more impressive than I thought. I didn't realize how strong you're getting man! Take it easy, you're making me look bad.

Posted by: gwcaton

JD,

That whole wo looks great ! I like watching your numbers climb !

Posted by: JerseyDevil

Quote:

Originally Posted by MonStar

Damn man, your strength is WAY more impressive than I thought. I didn't realize how strong you're getting man! Take it easy, you're making me look bad.

Lol, thanks Mike. Us old guys have to at least try to keep up with you young'uns.

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

JD,
That whole wo looks great ! I like watching your numbers climb !

I've been watching your workouts too my friend. It amazes me you can diet and still hit PR's. I really need to diet down some, but I'm always apprehensive because my strength always goes down... and I hate that. Right now I'm focused on getting my deadlift and squat numbers up, so no dieting for me until later this year.

Posted by: I'm Trying

Quote:

Originally Posted by JerseyDevil

Yeah. I took a shower earlier today...

Oh, you mean androgens! Yes. I'm about 3 weeks post cycle.

What were you using? Great w/o there JD!

Posted by: JerseyDevil

Ancient Chinese secret.

j/k

. First time cycle of test prop and winstrol. Put on about 17 lbs, a few lbs of that water. Strength gain was not quite as good as I expected, but decent. I think my three previous PS cycles lessened the impact of my first 'real' cycle.

Posted by: I'm Trying

Quote:

Originally Posted by JerseyDevil

Ancient Chinese secret.

j/k

Thanks JD. Just curious.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

I've been watching your workouts too my friend. It amazes me you can diet and still hit PR's.

With me I think alot of it is mental . sometimes , like on bench, I'll get everything setup , get under the bar and just lay there . If I want to get 4 reps i focus on that number and i kind of start a chant 4, 4, 4, 4, until I'm almost screaming and then take a deep breath and go for it! . Doesn't always work though ! LOL Been many a times I went to push the weight and nothing happened ! I thought man what was i thinking !
If there were anyone walking by they'd probably call the nut wagon !

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

almost screaming and then take a deep breath and go for it! . Doesn't always work though ! LOL Been many a times I went to push the weight and nothing happened !

You mean like this guy? Be sure to have the volume turned up.

http://www.midwestbarbell.com/videos/benchmissouch.wmv

I love this video.

Posted by: JerseyDevil

Wednesday, August 5th

Cardio
Powerwalked for 50 minutes in the midday heat.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

You mean like this guy? Be sure to have the volume turned up.

http://www.midwestbarbell.com/videos/benchmissouch.wmv

I love this video.

No , I haven't done that in YEARS !

Posted by: JerseyDevil

Thursday, August 5th

Close Grip Bench
135 x 8
155 x 8
185 x 8
225 x 8
245 x 6

Incline Press
135 x 8
155 x 8
185 x 8
225 x 6
235 x 5

Seated Military
115 x 8
135 x 8
155 x 9
175 x 5

Side Lateral Raise
25's x 8
30's x 8
40's x 8
35's x 10

Basically the same workout as last week, but with a different rep range on some exercises. Haven't done seated mils in a while, feels good doing them again.

Posted by: JerseyDevil

Friday, August 6th

Squats
135 x 8
185 x 6
225 x 6
275 x 5 PR
290 x 3 PR

Leg Extensions
150 x 10
210 x 10
255 x 8

Leg Curls
90 x 8
100 x 8
110 x 8

Seated Calf Raises
140 x 12
140 x 12
140 x 12
140 x 12

Leg day is the only workout day where I feel like a complete wuss (for definition see http://www.hyperdictionary.com/dictionary/wuss ). My squats are coming along though. Today marks the first time in quite awhile that I can officially squat more then I bench.

I am trying to do them powerlifter style, with a wide foot spacing and to parallel, or just slightly under. I did have a minor setback. On my first set of leg curls, I felt a slight twinge in my left hamstring on the 2nd or 3rd rep. I continued and I felt it with each set. Now I'm walking with a very, very slight limp. I do think it's a minor injury, and it'll be fine in a day or two.

Posted by: Var

Awesome squats!!! Congrats!

Posted by: JerseyDevil

Thanks buddy.

Posted by: PreMier

Nice job JD.

Posted by: P-funk

great job on the squats!!

how far apart is your foot placement?

Posted by: gwcaton

Wow JD !

You just keep getting stronger every week !!

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

Nice job JD.

Thanks Jake. Did that link I send you make sense? Just curious, because I thought it explained things really well.

Another question. You pimpin' for Rob, or you just wanting to be a mod that bad?

No brag, but... I was offered a 'modship' a few months ago for supplements, but I turned it down. My family already thinks I spend too much time on here, so in the interest of martial bliss, I thought it wise.

Posted by: Var

Jake would suck Prince off if it meant becoming a Mod.

Posted by: PreMier

Fuck you guys. He asked if I would do it, I see no problem in promoting this site.

I dont think I will ever be a mod, and I really dont care anymore.

Edit: ALL Elite Members got the PM.

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

great job on the squats!!

how far apart is your foot placement?

Good question P, cuz I'm not sure. I took a tape measure and laid it on the floor, and checked. My previous foot placement was about 12"-13". The wider placement is now around 25". Any wider then that, I find it hard to get to parallel.

Posted by: JerseyDevil

Damn Jake, I was just joking man... Nothing wrong with promoting this site at all!

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Wow JD !
You just keep getting stronger every week !!

Thank you for your support Gary! I haven't even tried to increase my squats for years, so now that I'm focused I should be able to raise them a little bit

Posted by: Var

Quote:

Originally Posted by JerseyDevil

Damn Jake, I was just joking man... Nothing wrong with promoting this site at all!

I wasnt joking. Jake is a kiss-ass. He sends Prince love letters and asks him for a Mod position every week.

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Is that wider than shoulder width apart for you?

Posted by: JerseyDevil

Yes. 25" was the space in between my feet, not outside edge to outside edge. My shoulder width is 23". Genetically I wasn't gifted with wide shoulders.

Posted by: JerseyDevil

Saturday, August 7th

Cardio
Elliptical machine: Aerobic program, level 9, 30 minutes

Spread Eagle Sit Ups
20
15 holding 10 lb medicine ball above head
12 w/medicine ball
10 w/medicine ball

Posted by: gwcaton

Hey JD,

Using my best rock4832 voice here ... Not to sound gay or anything but where's the pic of the real Jersey Devil? Sorry Rock, had to give you sh*t.

You've been a menber a long time and nothing in the gallery . How do we know you're really 6 ft. tall? How do we know you're really a guy ? J/K I'm in a mood today .

Posted by: JerseyDevil

You're on to me. I'm actually 5'4", and my real name is Sylvia...

I have a reason to remain anonymous. Although I've only done one real cycle, I don't feel comfortable posting pics of myself, just in case. Enuf said.

To give you an idea, I have quite a bit more BF then you. Around 15-16%. Decent bulk, but not a lot of definition. But I do look, and lift, pretty damn good for a (almost) 49 year old

Posted by: gwcaton

No Problemo there Sylvia. Your secret is safe with me

And yes you do lift well, regardless of age .

Posted by: JerseyDevil

Sunday, August 8th

Bench Press
135 x 8
185 x 5
225 x 5
255 x 6
255 x 5
255 x 5

Close Grip Decline
135 x 10
185 x 8
235 x 5
225 x 6

One Arm DB Extensions
25 x 8/8
30 x 8/8
35 x 8/8
40 x 8/8

Pushdowns
60 x 10
80 x 10
90 x 8
90 x 7

My wife started working out about 7 months ago, and she has really progressed well. It used to be I'd come home from the gym and tell her about a given PR. Usually with a sarcastic tone, she would say 'Oh, my hero. Crush a beer can on your forehead for me'. Now she has dramatically increased the weight being used on everything, and is proud of her accomplishments, and so am I. She mainly does machines, but my goal is to get her into free weights soon

.

If I've never said so before, I am blessed with a wonderful wife. She is understanding, supportive and my soul mate. She just turned 40, but looks more like late 20s, early 30s... and with a great figure and beautiful face. She never understood why she should weight train before, but after the great progess she has made, she now knows why.

Posted by: JerseyDevil

Monday, August 9th

Good Mornings
bar x 8
65 x 8
95 x 8
115 x 5
135 x 5
155 x 3
175 x 3
175 x 3
First time trying these. Was very apprehensive about doing AM's because they look like back killers. As you can see, I started out very light. Felt a bit awkward, but I can see where this is a good one for building up lower body strength.

SLDL
135 x 8
155 x 8
185 x 8
205 x 6
Another new one for me... sorta. I did these many years ago, but only with light weight. Getting the feel right now, so went easy. I'll probably alternate these with Romanian deads.

T-Bar Rows (Improvised)
135 x 8
180 x 6
225 x 4
These sucked. My old gym had a chest supported t-bar row machine which was fantastic. I used the Olympic bar against a wall, and loaded plates on the other side. Felt more like I was hitting my lower back rather then going for upper back thickness. Will be sticking with bent rows, and occasionally the Hammer Strength rowing machine.

Hypers
4 sets of 10 with 50 lbs.

Wide Pulldowns
120 x 12
150 x 10
165 x 7

Posted by: Var

Nice workout, man!

Thats actually how I do T-bars. We have the chest supported type, but I hate it. You may start to like the T-bars done this way once you get used to the form. Usually, if I feel them in my lower back, its because I'm cheating the weight up. With strict form they tear the hell outta my upper back.

Posted by: JerseyDevil

Yeah, you're probably right. Not used to doing it this way (wanted to try something different), and I bet my form was all wrong.

Posted by: Monolith

Quote:

Originally Posted by JerseyDevil

If I've never said so before, I am blessed with a wonderful wife. She is understanding, supportive and my soul mate. She just turned 40, but looks more like late 20s, early 30s... and with a great figure and beautiful face. She never understood why she should weight train before, but after the great progess she has made, she now knows why.

Hey, nice weights and all... but how 'bout some pics of the wife?

Posted by: rock4832

Those are some awesome Good AM's too! I'm nowhere near that!!

Posted by: PreMier

Wow, you are short like Var and P-funk.

Posted by: P-funk

Quote:

SLDL
135 x 8
155 x 8
185 x 8
205 x 6
Another new one for me... sorta. I did these many years ago, but only with light weight. Getting the feel right now, so went easy. I'll probably alternate these with Romanian deads.

Just an idea....if it were me I'd alternate these with my good mornings and alternate my deadlifts with my squats.

Posted by: P-funk

Quote:

Originally Posted by PreMier

Wow, you are short like Var and P-funk.

the shorter I am the eaiser it is to look huge.

Posted by: JerseyDevil

Quote:

Originally Posted by Monolith

Hey, nice weights and all... but how 'bout some pics of the wife?

I knew after I posted that, someone would ask to see pics of her.... I shoulda of known it would be you Mono

.

I might add, in her early 20's she was a model, and still could be one.

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

Those are some awesome Good AM's too! I'm nowhere near that!!

Thanks Rock! My main goal in using them is to increase my deadlift... which is about the same as yours.

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

Just an idea....if it were me I'd alternate these with my good mornings and alternate my deadlifts with my squats.

My plan is to only deadlift every 3 or 4 weeks. I planned on rotating 3/4 deads (bar 6" off ground), rack pulls, bent rows, then full deadlifts. I have since thought it would be better to replace the 3/4 deads with AM's. But I still want to do some Romanian deads and SLDL's. I also would like to squat on a weekly basis (maybe alternate box squats with regular). Suggestions?

Posted by: P-funk

what is the difference between rack pulls and 3/4 deadlifts? I call them both rack deadlifts but I just make sure I specefy were the pins are. Are we talking about the same things?

Are you calling RDL a regular deadlift, pulling from the floor? RDL and stiff leg dead is pretty much the same thing in my book, the only difference being a slight knee bend on the RDL, but I am not a fan of keeping my legs locked out on the SLDL anyway.

Are you training legs 2x's per week?

Posted by: Monolith

Quote:

Originally Posted by JerseyDevil

I knew after I posted that, someone would ask to see pics of her.... I shoulda of known it would be you Mono

.

I might add, in her early 20's she was a model, and still could be one.

You can't tell us she looks 20 years younger than she is and she was a model and not give us pics! Cruel and unusual punishment!

Pics or ban!!

Posted by: PreMier

Quote:

Originally Posted by Monolith

You can't tell us she looks 20 years younger than she is and she was a model and not give us pics! Cruel and unusual punishment!

Pics or ban!!

Posted by: P-funk

Quote:

Originally Posted by PreMier

what are you guys talking about?

whatever it is all I can gather is 20 yr old model....yes I agree..Picture or Ban

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

what is the difference between rack pulls and 3/4 deadlifts? I call them both rack deadlifts but I just make sure I specefy were the pins are. Are we talking about the same things?

Are you calling RDL a regular deadlift, pulling from the floor? RDL and stiff leg dead is pretty much the same thing in my book, the only difference being a slight knee bend on the RDL, but I am not a fan of keeping my legs locked out on the SLDL anyway.

Are you training legs 2x's per week?

It's just a difference in terminology. I'm calling a rack pull deadlifting like this http://ironaddicts.com/Video/495rackpull.avi , except in my power rack the bar is just below the knee. What I'm calling a 3/4 deadlift is from the bottom of a power rack, with the bar elevated 6" off the floor.

When I say deadlift, I mean pulling off the floor. I see your point about deads and SLDL's. I went back and looked at some Westside routines and Dave Tate recommends SLDL or Romanian deads as the second exercise on Max Effort Squat/Deadlift Day to work hamstrings.

I work back and legs once a week.

Posted by: JerseyDevil

Quote:

Originally Posted by Monolith

You can't tell us she looks 20 years younger than she is and she was a model and not give us pics! Cruel and unusual punishment!

Pics or ban!!

In all honesty, she looks 10-12 years younger then she really is. She would kill me if I posted pics of her on the internet. Oh well, guess you guys will have to suffer

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

In all honesty, she looks 10-12 years younger then she really is. She would kill me if I posted pics of her on the internet. Oh well, guess you guys will have to suffer

Jersey -

Becareful of Monolith - He likes pictures of other peoples wives !!

haha

Posted by: JerseyDevil

Tell me about it.

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Okay yeah, I call the both rack deadlifts and I usually write in my journal where I have the bar set. Whatever.

if you are training legs just once a week I would do my speed stuff first and then my strength stuff....something like this:

box squats- 2 reps x 10sets (55-60% of 1RM) with 30sec RI
squats- 5x5 or whatever rep scheme that is just an example
SLDL
then whatever else you do (extensions, lunges.....etc...)

on deadlift day:

Speed deadlift 2 reps x 10sets (55-60%) with 30 sec. RI
deadlift- what ever rep scheme, like squats above
good AMs
whatever else

or you can change the speed work out. Like speed deads on day one followed by squats and day two would be box squats (or speed squats or stop squats) followed by deadlifts (or rack deadlifts).

Posted by: JerseyDevil

Thanks Patrick. Good advice!

Posted by: yellowmoomba

Hey Jersey -

I just read your journal....You are a strong dude

Unfortunately you are a buckeye fan

I guess we can chat about Big Ten Football soon

I think I'm going to try those rack pulls next week.

Posted by: P-funk

what is this unfortunatly you are a buckeye's fan crap?? YM is asking to be banned!!!

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

what is this unfortunatly you are a buckeye's fan crap?? YM is asking to be banned!!!

P - I thought you were from NY. Shouldn't you be rooting for Syracuse ??

Posted by: P-funk

I live in NY. But i grew up in Cleveland OH!!!!!!!!! MICHIGAN SUCKS!!!

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

I live in NY. But i grew up in Cleveland OH!!!!!!!!! MICHIGAN SUCKS!!!

Here we go

UM beat OSU last

Posted by: Var

Penn State is my team. Michigan and Syracuse suck!

Posted by: P-funk

OSU won the State championship two years ago. When was the last time Mich won??

V- Penn State?? why?

Posted by: Var

Quote:

Originally Posted by P-funk

V- Penn State?? why?

My Dad is from PA. I've been going to Penn State home games (dad has season tickets) every year since I was about 4. They arent the team they used to be, but I'll always be a die hard fan.

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

OSU won the State championship two years ago. When was the last time Mich won??

V- Penn State?? why?

I'm sure you know when U/M won

No doubt V ?? Why Penn State??

Posted by: yellowmoomba

Quote:

Originally Posted by Var

My Dad is from PA. I've been going to Penn State home games (dad has season tickets) every year since I was about 4. They arent the team they used to be, but I'll always be a die hard fan.

At least you are a loyal fan

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Hey Jersey -

I just read your journal....You are a strong dude

Unfortunately you are a buckeye fan

I think I'm going to try those rack pulls next week.

Thanks for dropping by YM. You toss around some pretty good weight yourself.

Quote:

Originally Posted by yellowmoomba

I guess we can chat about Big Ten Football soon

You can count on it

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

UM beat OSU last

Yes but before that, OSU had won the last 2 including a National Championship.

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Yes but before that, OSU had won the last 2 including a National Championship.

LOL, I said the same thing. It doesn't matter though, Michigan fans are always bitter. I mean c'mon.....Lions and tigers and wolverines oh my (no need to even metion Spartans).

Posted by: JerseyDevil

You know what though? There are a lot of pretenders, but Ohio State/Michigan is the greatest rivalry in college football. I wouldn't want it any other way.

Posted by: JerseyDevil

Tuesday, August 10th

Powerwalk for 50 minutes.

Posted by: rock4832

Are you cutting?

Posted by: JerseyDevil

Hey Rock. No not really. At my age especially, I feel the need to do some sort of cardio on a regular basis. Back in my younger days, I ran 30-35 miles a week. So doing an elliptical trainer for 30 minutes or walking a few miles seems like nothing in comparison.

Posted by: rock4832

Cool. Great pic! I've decided to do cardio on a reg basis too for health reasons.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

You know what though? There are a lot of pretenders, but Ohio State/Michigan is the greatest rivalry in college football. I wouldn't want it any other way.

True

Posted by: JerseyDevil

Wednesday, August 11th

Incline Press
135 x 8
155 x 8
185 x 6
225 x 6
245 x 5
255 x 3 (and 3/4

)
First time trying more then 245 on incline. Did 255 x 3 fairly easy, but missed on the 4th rep. Spotter helped thru about 1" mid-way. I did lock it out on my own, so I'm giving myself a 3/4 rep

.

Close Grip Bench Press
135 x 10
185 x 10
225 x 6
225 x 6
225 x 6

Seated Military Press
115 x 12
135 x 11
145 x 10

Side Lateral Raises
25's x 12
30's x 10
30's x 10

Rear Delt Machine
90 x 12
105 x 10
120 x 10

Posted by: P-funk

nice presses all around.

Posted by: yellowmoomba

Looks strong to me

Posted by: rock4832

Yeah, real strong there! Some impressive lifts

Posted by: JerseyDevil

Thanks guys. Pressing movements seem to be my forte right now. Ironic because in my first several years of lifting, my bench and incline were easily my worst lifts.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Thanks guys. Pressing movements seem to be my forte right now. Ironic because in my first several years of lifting, my bench and incline were easily my worst lifts.

Great job JD ! your numbers seem to get better every wo

Can't do much better than that .

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Great job JD ! your numbers seem to get better every wo

Can't do much better than that .

Posted by: JerseyDevil

Thursday, August 12th

Box Squats
135 x 8
155 x 8
205 x 5
235 x 5
265 x 3
285 x 1
135 x 20
Box set to a couple of inches below parallel. Due to the width of the box, my stance was wider then what I've tried before, so it felt a bit weird.

SLDL
135 x 8
185 x 8
205 x 8
225 x 8
Wanted to try these on leg day and use them as a hamstring exercise. Just tried them for the first time in a long time on Monday, so I was happy with today's workout.

Leg Extensions
150 x 12
210 x 11
255 (stack) x 10

Standing Calf Raise
115 x 15
155 x 14
155 x 13

Posted by: PreMier

Does the wink mean what I think ti means?

Keep squattin JD, you need to beat Var to 405!

Posted by: yellowmoomba

Good workout Jersey!! I'll have to try those box squats

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

Does the wink mean what I think ti means?

Keep squattin JD, you need to beat Var to 405!

Damn I love your new sig Pre!

Not sure what you think the wink meant... but I have an idea. Nope, no 'assistance' at all. In truth my bench has leveled out, but since I'm focused on squats and deadlifts, those are going up.

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Good workout Jersey!! I'll have to try those box squats

They are new to me also YM. I see you have an excellent squat. I think you'll find box squats will improve your overall numbers. When you come down and sit on the box, your body has a natural tendency to relax, unlike a regular squat where you are tense the whole ROM. It's like sitting down on a small stool with weight on your back, relaxing for a sec then standing up. Really effective.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Cool! Thanks for the tip. I'll try them in a couple day!!

Posted by: JerseyDevil

Friday, August 13th

Elliptical Trainer
Aerobic program, level 9, 30 minutes

Crunches
40, 40, 40, 40

Posted by: JerseyDevil

Saturday, August 14th

Bench Press
135 x 8
185 x 6
225 x 5
275 x 3
270 x 3
265 x 3

Close Grip Incline Press
135 x 8
155 x 8
185 x 8
205 x 8
Still a relatively new movement for me. I like these, but once I tried CG declines, I feel the declines are superior as a tricep exercise. I have been having problems with my left elbow (tendonitis), and today the CG inclines really caused it to flare up. Will be going back to flat and decline close grips...

One Arm DB Lying Extensions
20 x 12/12
25 x 10/10
30 x 10/10
35 x 10/10
40 x 10/10
Took it easy since left elbow/forearm area is very tender.

Pushdowns
60 x 12
80 x 10
90 x 8
100 x 5

Posted by: P-funk

strong JD....strong!!

Posted by: yellowmoomba

Nice lifts!! Are you training chest twice a week ??

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

strong JD....strong!!

Thanks P. You motivate me more then you probably realize

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Nice lifts!! Are you training chest twice a week ?

Yep. I have a somewhat odd training split. But it seems to work good for me. I train chest and tri's twice a week, and everything else once a week. I try to change up movements, which I think my journal shows. Right now, a typical week looks like this:

Day 1 (Chest, tri's, shoulders):
Close Grip Bench Press
Incline Press
Militaries
Side Laterals
Rear Delt Raises

Day 2 (Legs):
Squats
SLDL
Leg Extensions
Calf Raises

Day 3:
Cardio
Ab's

Day 4 (Chest, tri's):
Bench Press
Close Grip Decline Press
One Arm DB Extensions
Pushdowns

Day 5 (Back, bi's)
Deadlift
Bent Over Rows
Hyperextensions
Biceps
Ab's

Day 6:
Cardio
Ab's

Posted by: P-funk

Doing so much pressing in one week can overtrain the anyterior side and pull you into internal rotation big time (upper cross syndrom). I'd throw in some additional rear delt work on Day 4 also.

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

Doing so much pressing in one week can overtrain the anyterior side and pull you into internal rotation big time (upper cross syndrom).

Could you say that again in layman talk Patrick. Like "what the f you doin' JD"?

People have always told me I press too much, but every time I drop back to once a week, I SWEAR my lifts go down...

Posted by: JerseyDevil

Oh! You mean I'll over develop my anterior delts, and under develop my rear delts? If so, I do notice that. My front delts are pretty beefy, but my rear delts look small in comparsion....

Posted by: P-funk

yeah, I mean if you overdevelop your front delts and peck, even lats which are active in the bench press (aka your internal rotators) you will become terribly imbalanced between your fron and back sides. This will give you that rounded/forward should look and it will be terrible for your posture. Also, the underworking of your external rotators is not a good idea. So if you are pressing twice a week do rear delts on both days. that is my suggestion at least.

Posted by: JerseyDevil

You nailed that P! Note I edited my previous post before I saw yours.

Posted by: JerseyDevil

Sunday, August 15th

Deadlifts
135 x 8
185 x 6
225 x 6
275 x 5
315 x 3
365 x 1 PR
I can honestly say this is the first time since I started deadlifting about 8 weeks ago, that my lower back didn't tighten up while I was doing full deadlifts. The rack pulls, hypers, wide stance squats, and recently good mornings are paying off in strengthening my lower back muscles!

Bent Over Rows
135 x 10
185 x 10
225 x 10
225 x 9
225 x 8

BB Curls
65 x 10
85 x 4***
Quit because left elbow/forearm stung like hell! Figured it was just better to quit and give it rest. Funny how during the deads and rows, it didn't bother me at all.

Spread Eagle Sit-Ups
15 with 10 lb medicine ball held to chest, 4 sets

Hypers
+55 lbs x 12
+55 lbs x 12
+55 lbs x 12
+55 lbs x 12

Posted by: gwcaton

Nice PR !!!!!

Posted by: Monolith

PR is very nice... those rows are damn impressive, too.

Posted by: rock4832

Great PR man! Congrats!!!

Posted by: JerseyDevil

Monday, August 16th

Cardio
Powerwalk 50 minutes

Thank you guys for your words of encouragement.

This morning my lower back wasn't sore at all from doing deads, which is great news for me. Like I said in other posts, previous attempts at full deadlifts left my low back in muscle spasm. Then the next couple of days I have soreness. With each week, I'm could feel those muscles getting stronger and stronger. This is the first deadlift week where I didn't have any of that. Woohoo!

Posted by: JerseyDevil

Tuesday, August 17th

Incline Press
135 x 8
155 x 8
185 x 8
225 x 8
225 x 7
225 x 6
Left elbow still really bothering me. It did loosen up after the warm up sets, so I keep on. Hopefully that's the reason why I felt weak today.

Close Grip Bench
135 x 10
185 x 10
205 x 8
225 x 5

Seated Military Press
115 x 8
135 x 8
155 x 8
145 x 9

Side Lateral Raises
20's x 15
25's x 12
30's x 10

Rear Delt Machine
90 x 12
105 x 12
120 x 10
Acting on P-funk's advice, I'm going to start doing one rear delt movement on every pressing day. I plan on alternating rear delt machine (basically an inverted pec deck fly), and bent over lateral raises.

Posted by: JerseyDevil

Wednesday, August 18th

Squat
135 x 8
185 x 5
225 x 5
275 x 3
295 x 2
315 x 1
335 x 0

325 x 1 PR

SLDL
135 x 8
185 x 8
225 x 8
255 x 6

Standing Calf Raises
155 x 15
175 x 14
175 x 14
175 x 13

Leg Extensions
180 x 15
225 x 13

Believe it or not, this is the first time I've tried over 300 lbs on a squat. I've always used low weight and high reps, so this was new to me. These were wide stance, toes pointed out, bar low on back, to just under parallel squats. 315 felt easy, and I was well under parallel. I figured 335 would be a piece of cake.... wrong. Backed off to 325. I think I was right to parallel, not under, but all in all I felt good about today's squats. If anything, it got my CNS used to 'feeling' 6 plates.

Posted by: PreMier

Nice JD. Are you still racing Var?

Posted by: yellowmoomba

Nice workout Jersey!!

Good job on 325!!

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

Nice JD. Are you still racing Var?

In truth I said that tongue in cheek. I am more in competition with myself. I sure hope I don't lose to myself

Posted by: JerseyDevil

Don't party too hard in Kentucky YM

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