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

Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Jersey's "Me Too" Journal

(CLICK HERE here to view the original thread with full colors/images)

Posted by: JerseyDevil

6/19/07

Deadlifts
135 x 3
225 x 3
275 x 2
335 x 2
375 x 1
315 x 5

CG Pulldowns
90 x 8
135 x 6
195 x 8
180 x 7

BB Rows
115 x 12
135 x 12
155 x 12

Preacher Curl Machine
70 x 10
90 x 10
100 x 8

Rope Face Pulls
100 x 12
120 x 12

Weight still up 1.5 lbs from Saturday

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Holy crap, carbs really do cause you to hold water huh?

Do you get that bloated feeling too the day after eating too many carbs?

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

6/19/07

Deadlifts
375 x 1

Getting closer to that 400 mark.

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

Getting closer to that 400 mark.

No kidding....Nice work Jersey!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Do you get that bloated feeling too the day after eating too many carbs?

I don't just get the feeling.... I am

Posted by: JerseyDevil

My last run at 405, ended with 395, and I took a break. I haven't been DL'ing much lately, but the 375 felt good. So maybe I'll finally get there.

...and I saw that 505 in your journal TT

Posted by: JerseyDevil

6/20/07

Cardio
Elliptical machine, different machine. Cardio/aerobic program, level 10, 30 minutes.

Apparently I have gained 1-2 lbs on my cut since middle of last week, and I have no idea why. Stalling I understand. But I have actually gained weight suddenly, and my diet is exactly the same as it has been.

I know! Maybe I'm adding mass

Posted by: PreMier

Quote:

Originally Posted by JerseyDevil

You too Jake! (nice seeing you post again)

Thanks JD. As long as you dont hate me for not being an animal lover

Im going to the gym tomorrow, and have my diet all in order!

So yes im baaack

Posted by: Double D

I see those dead numbers are getting up there!

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

Thanks JD. As long as you dont hate me for not being an animal lover

As long as you don't feed puppies to snakes, I'll still love you

.

Welcome back Jake!

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

I see those dead numbers are getting up there!

Won't be happy until I hit 405 again.

Posted by: JerseyDevil

6/21/07

BB Incline Press
135 x 8
155 x 6
205 x 5
225 x 4
250 x 4
185 x 14

Nice shock last set. Rarely do that high of reps.

CG Bench Press
135 x 6
205 x 8
205 x 7

That high rep set zapped my energy for CG's.

Diamond Push Ups
19
15

DB Front Raises
25's x 10/10
35's x 10/10

Rear Delt Machine
90 x 12
120 x 10

Posted by: Double D

250x4!!!!!!!

Posted by: Archangel

Awesome w/o's Brother JD, your rippin it up my Friend!!! Best wishes to you!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Awesome w/o's Brother JD, your rippin it up my Friend!!! Best wishes to you!!!

A site for sore eyes

Posted by: M.J.H.

Nice incline strength dude! Your workouts are still looking good, even though I haven't been around lately.

Posted by: yellowmoomba

Niiiiiiice. Are you trying to hit 225 x 10 on the Incline?

Posted by: JerseyDevil

Quote:

Originally Posted by M.J.H.

Nice incline strength dude! Your workouts are still looking good, even though I haven't been around lately.

Not bad for an old man huh? I saw your 295 x 2 incline 2 minutes ago and the 765 rack pull. Holy smokes!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Niiiiiiice. Are you trying to hit 225 x 10 on the Incline?

Totally happy with 225 x 8 for now. Honestly I am just trying to maintain strength while I cut. So far, so good. I actually gained weight last week, but am back on track this week.

Posted by: JerseyDevil

6/23/07

Squats
115 x 8
135 x 6
185 x 5
225 x 5
245 x 6

Very happy with this. Knee is holding up fine so far. Funny, a guy was squatting next to me, and worked up to 365 x 5. He was struttin' around the gym, with ILS (imaginary lat syndome) and looking like he had a stick shoved up his ass. Amazing part is he was doing 1/4 reps and thinking he was a stud. Not impressed asshole

.

I on the other hand, may not be ATG but I am well below parallel. On this board EVERYONE squats to at least parallel. In my gym, 1/4 squats seem to be the rule, not the exception

.

Speed Deadlifts
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2
185 x 2

30 second RI's

No not on Westside, felt like something different. I want to stick with this for awhile to see if it helps my max DL.

HS Rows
2 plates x 8/8
3 plates x 6/6
4 plates x 6/6

Done one arm at a time.

BB Curls
45 x 8
65 x 6
85 x 6
105 x 10

Haven't done Olympic bar curls lately because in warmups, my left elbow felt uncomfortable. Today it felt good, so I opted for the bar instead of DB's.

Hyperextensions
+55 x 10
+55 x 10
+55 x 10

Posted by: Archangel

AWESOME w/o Brother JD!!! I hear ya, we have a TON of people who "THINK" they are the baddest and biggest to ever walk into a gym, and if they really did a true squat they would prolly crap themselves and drop the weight and run!!!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Funny, a guy was squatting next to me, and worked up to 365 x 5. He was struttin' around the gym, with ILS (imaginary lat syndome) and looking like he had a stick shoved up his ass. Amazing part is he was doing 1/4 reps and thinking he was a stud. Not impressed asshole

.

I on the other hand, may not be ATG but I am well below parallel. On this board EVERYONE squats to at least parallel. In my gym, 1/4 squats seem to be the rule, not the exception

I think it's that way in most gyms. People don't go past 1/4 way down because if there's too much weight on the bar, they won't be able to get up.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

AWESOME w/o Brother JD!!! I hear ya, we have a TON of people who "THINK" they are the baddest and biggest to ever walk into a gym, and if they really did a true squat they would prolly crap themselves and drop the weight and run!!!

My other favorite are the 'grunters and screamers'. I grunt on occasion and understand a scream on a max attempt. But some guys do that as a matter of course. Hilarious to witness.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

I think it's that way in most gyms. People don't go past 1/4 way down because if there's too much weight on the bar, they won't be able to get up.

Exactly. I did see a guy just today setting up with 365 and I thought, here we go again. Much to my surprise he did 6 quality reps. I almost went up and congratulated him

Posted by: JerseyDevil

6/24/07

Bench Press
135 x 8
155 x 6
205 x 5
225 x 5
245 x 6
265 x 3
225 x 8

Felt strong today. Good sign.

HS Incline
100 x 8
190 x 8
240 x 8
285 x 8

Seated Military Press
115 x 8
135 x 6
165 x 5

Side Lateral Raises
25's x 8
30's x 8
35's x 8

Wide Pulldown
120 x 20

Rope Face Pulls
120 x 12

Planks
1 set, 93 seconds

Posted by: Bakerboy

Felt strong today. Good sign.

Nice wo. Those face pulls are sweet.

Posted by: Double D

265x3 on bench is always strong!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

My other favorite are the 'grunters and screamers'. I grunt on occasion and understand a scream on a max attempt. But some guys do that as a matter of course. Hilarious to witness.

No doubt!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

6/24/07

Bench Press
135 x 8
155 x 6
205 x 5
225 x 5
245 x 6
265 x 3
225 x 8

Felt strong today. Good sign.

HS Incline
100 x 8
190 x 8
240 x 8
285 x 8

Seated Military Press
115 x 8
135 x 6
165 x 5

Side Lateral Raises
25's x 8
30's x 8
35's x 8

Wide Pulldown
120 x 20

Rope Face Pulls
120 x 12

Planks
1 set, 93 seconds

How were your chest and shoulders feeling after this one? I'd be sore as MOFO....

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

Felt strong today. Good sign.

Nice wo. Those face pulls are sweet.

Ah, you know how those multi-pulley machines are. 120 is the number on the stack, but all of these machines are different.

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

265x3 on bench is always strong!

Thanks DD

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

How were your chest and shoulders feeling after this one? I'd be sore as MOFO....

Strangely...no. I'm one of those people who rarely have DOMS. Only if I haven't done something in awhile, or after a layoff.

Posted by: JerseyDevil

6/26/07

Deadlifts
135 x 5
225 x 3
275 x 3
335 x 2
385 x 1

385 came up slow. I am just not a natural deadlifter. What made me feel better though, two brothers half my age were DL'ing beside me. Both of these guys do 365 for REPS on the bench. They were struggling with 275 for 5 reps DL.

Bent Over Rows
135 x 6
185 x 6
205 x 6
225 x 6

Wide Front Pulldowns
90 x 10
120 x 8
150 x 8
180 x 6

Preacher Curl Machine
60 x 10
80 x 10
100 x 10

Rear Delt Machine
90 x 12
120 x 12

Posted by: Archangel

Excellent w/o's BRother JD, I'm with you my Friend in regards to not a natural, I am pathetic though in the Deadlift department!!!

Posted by: Double D

I remember starting back on deads I couldnt hardly do 225 for 5 reps. But it seemed like my deads just jumped right up to 335 for 10 reps in no time.....you will be just fine JD, just keep pluggin along!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Excellent w/o's BRother JD, I'm with you my Friend in regards to not a natural, I am pathetic though in the Deadlift department!!!

I would love to have your power brotha!

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

...you will be just fine JD, just keep pluggin along!

I appreciate the encouragement mayun!

Posted by: JerseyDevil

6/28/07

BB Incline Press
135 x 8
155 x 6
205 x 5
225 x 4
245 x 5

CG Bench
135 x 8
205 x 6
225 x 5
245 x 3

HS Shoulder Press
100 x 8
190 x 8
240 x 8

Diamond Push Ups
23
16

Good old fashioned chest/shoulder/tricep workout with all compound movements.

Posted by: Bakerboy

Old but gold.

Posted by: Double D

Your incline pressing is so astounding!

Posted by: Archangel

Love the Push/Pull/Legs, and your w/o was another solid one my Friend!!! Very NICE Inclines!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

Old but gold.

HEY! I resemble that remark

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Your incline pressing is so astounding!

You are too kind DD. Your workouts are an inspiration.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Love the Push/Pull/Legs, and your w/o was another solid one my Friend!!! Very NICE Inclines!!!

It's hard to teach an old dog new tricks

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

It's hard to teach an old dog new tricks

Posted by: JerseyDevil

6/30/07

Squats
135 x 5
185 x 5
225 x 5
245 x 3
275 x 3

I'm still wonder if I am doing the right thing. I LOVE to squat, but I do notice my problem knee feeling uncomfortable. Not pain, but uncomfortable. Worried it is the meniscus and I am asking for trouble. You know if I go to a specialist they will just tell me to stop, or 'go lighter'. What to do, what to do.

Speed Deadlifts
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

30 second RI's

DB Curl's
25's x 10
35's x 10
45's x 10

Hyperextensions
+45 x 12
+45 x 12
+45 x 12

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

Played tennis for 45 minutes.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I'm still wonder if I am doing the right thing. I LOVE to squat, but I do notice my problem knee feeling uncomfortable. Not pain, but uncomfortable. Worried it is the meniscus and I am asking for trouble. You know if I go to a specialist they will just tell me to stop, or 'go lighter'. What to do, what to do.

Only you know how uncomfortable the pain is. If it makes everyday activity difficult, I'd go with the "go lighter" rather than stop altogether. But that's just stubborn old me.

Posted by: JerseyDevil

275 is light enough

Posted by: Archangel

Brother JD, excellent w/o!!! What kind of stance do you use??? Do you wrap your knees??? Just curious, maybe a slight switch in stance might help, just my 2 cents my Friend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Brother JD, excellent w/o!!! What kind of stance do you use??? Do you wrap your knees??? Just curious, maybe a slight switch in stance might help, just my 2 cents my Friend!!!

In the past I used a wide stance, and I think that is what caused my initial problem. Now I am very narrow, which is better. I do not wrap my knees. Maybe I'll give that a try.

Posted by: JerseyDevil

7/1/07

Bench Press
135 x 8
155 x 6
205 x 6
225 x 10
255 x 4

HS Incline
150 x 8
240 x 8
290 x 8

Seated Military Press
115 x 8
135 x 6
165 x 5

Side Lateral Raises
25's x 12
35's x 12

Rope Face Pulls
70 x 12
100 x 12
120 x 12

Cardio
Elliptical machine, random (aerobic mode), 25 minutes

BW: 223. Not right now though. Had a premature 4th of July cookout with my family since the holiday hits in the middle of the week. Had 3 hotdogs, 2 hamburgers, 5 deviled eggs, cheese, a little pasta salad, and several lite beers. I did skip on bread, condiments, taco salad dip, chips, cake, ice cream, and potato salad. So overall, I did good!

Posted by: Double D

Haha....3 hotdogs! Gotta have some light beer though!

Posted by: JerseyDevil

Cardio
Elliptical machine, random, 30 minutes

Posted by: Archangel

Lookin Fantastic my Friend, your one of the ones who keep me goin, thank you for Keeping my Fires stoked Brother JD!!!

Posted by: Bakerboy

Had a premature 4th of July cookout with my family since the holiday hits in the middle of the week. Had 3 hotdogs, 2 hamburgers, 5 deviled eggs, cheese, a little pasta salad, and several lite beers. I did skip on bread, condiments, taco salad dip, chips, cake, ice cream, and potato salad. So overall, I did good!

That sounds so good! Nothing better than kicking back with good friends and family BBQ style!!

Posted by: Triple Threat

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Haha....3 hotdogs! Gotta have some light beer though!

Hey I like hotdogs

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

That sounds so good! Nothing better than kicking back with good friends and family BBQ style!!

True dat!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Ditto. Happy 4th of July to you and your family TT!!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Lookin Fantastic my Friend, your one of the ones who keep me goin, thank you for Keeping my Fires stoked Brother JD!!!

Yeah right!

. YOU are a STUD, I am a lightweight. But thanks for the kind words Arch

. (and I don't mean that in a homosexual way, not that there is anything wrong with that, haha)

Posted by: JerseyDevil

7/3/07

Rack Pulls
135 x 5
225 x 3
315 x 3
365 x 2
405 x 1

I think most rack pulls are done at knee height. These where lower. The plates were 6-8" off the floor, and the bar about 5" below my knees. Kind of an awkward place to start. Almost seemed harder in a way, but I got 405, regular dead I've been missing.

HS Row
100 x 8/8
145 x 6/6
170 x 6/6
190 x 6/6

CG Pulldowns
75 x 10
120 x 6
180 x 10

Preacher Curl Machine
60 x 10
80 x 10
100 x 10

Rear Delt Machine
75 x 15
90 x 15
105 x 12

Hiked in woods for 1:20 minutes with my Golden

Posted by: JerseyDevil

7/4/07

HAPPY 4TH OF JULY !!!!!!!!!!!!!!

BB Incline Press
135 x 8
155 x 6
205 x 6
225 x 6
245 x 4
225 x 6

Hmmm, went higher on the warm up reps, and sucked ass on the work sets. I weighed in at 222 lbs today, so maybe the weight loss is finally catching up with me.

CG Bench Press
135 x 8
185 x 8
225 x 5
225 x 4

HS Shoulder Press
100 x 8
190 x 8
260 x 6
r/p
190 x 8

Rear Delt Machine
75 x 15
90 x 12
105 x 10

Wide Push Ups
26
16
13
45 second RI's

Hiked in woods with Golden for 75 minutes

Posted by: Double D

Nice workout JD. How was your 4th?

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Nice workout JD. How was your 4th?

Awesome buddy. How was yours?

Posted by: JerseyDevil

7/6/07

Cardio
Walked dog 1 mile
Elliptical machine, level 10, random (aerobic mode), 30 minutes
Hiked in woods with dog for 60 minutes

Posted by: JerseyDevil

7/7/07

Squats
135 x 8
155 x 8
225 x 10
245 x 8

Speed Deadlifts
135 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

30 second RI's

BB Curls
45 x 8
65 x 8
85 x 6
115 x 7
105 x 10

Hyperextensions
+45 x 12
+45 x 12
+45 x 12

Rope Face Pulls
80 x 12
100 x 12
120 x 12

The combination of deep squats and speed deadlits make my legs feel like jello

Posted by: Bakerboy

I like the way you mix things up. Very

wo.

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

I like the way you mix things up. Very

wo.

Thanks BB. I think my exercise selection gets mundane, but I really do make an effort to change sets and reps, week to week.

Posted by: JerseyDevil

7/8/07

Bench Press
135 x 8
155 x 8
205 x 8
235 x 7
235 x 5
235 x 4

90 second RI's.

HS Incline
190 x 8
240 x 8
300 x 7

Seated Military Press
115 x 12
135 x 10
155 x 6

Wide Push Ups
30
17
14

60 second RI's.

Hike with dog in woods for 65 minutes.

Posted by: yellowmoomba

Looks like you had a great week lifting and hiking

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Looks like you had a great week lifting and hiking

Yep! I worked half days and had two days off last week. Took advantage of it.

Posted by: Double D

That is alot of weight to curl....your biceps are stronger than mine!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

The combination of deep squats and speed deadlits make my legs feel like jello

No problems with the knees this week?

Posted by: Archangel

Excellent w/o's BRother JD!!! Hope your 4th was Great my Friend!!!

Posted by: katt

Speed deadlifts??? what are those?

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

That is alot of weight to curl....your biceps are stronger than mine!

Yeah right. You could curl me, no problem

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

No problems with the knees this week?

Actually NO! It seems like I'm ok with the lower rep stuff. I still want to get back to 20 rep squat sets, we will see.

Posted by: JerseyDevil

Quote:

Originally Posted by katt

Speed deadlifts??? what are those?

Hey Katt. Thanks for dropping by.

Speed deadlifts are meant to be done in conjunction with max effort deadlifts and rack pulls. If you check out Westside training, you'll see what I mean. Basically you take about 1/2 your max and do sets of 2. Rather then concentrating on weight, you focus on speed. i.e, bringing the bar up fast.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Excellent w/o's BRother JD!!! Hope your 4th was Great my Friend!!!

Hey Arch! Yes it was. And you? I'm going to visit your journal right now.

Posted by: JerseyDevil

7/10/07

Deadlifts
135 x 5
225 x 3
275 x 3
335 x 3
390 x 1

Wide Pulldowns
90 x 12
120 x 8
165 x 12
r/p
165 x 4
r/p
165 x 3

Seated Pulley Rows
80 x 12
150 x 10
195 x 8

Rear Delt Machine
75 x 15
90 x 10
105 x 8

Posted by: Double D

Damn right!!!! That dead number continues to rise!

Posted by: Bakerboy

Good stuff Jersey.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Damn right!!!! That dead number continues to rise!

390 !!!

Nice!!

Posted by: Archangel

Excellent Deads my Friend, awesome progression Brother JD!!!

Posted by: katt

Very nice! I love watching guys work out with big weights while I'm doing cardio.... it's hot!

Oh,,, that's right, I don't have anyone in my gym that does big weights

Posted by: JerseyDevil

Thanks everyone. Deadlifts are the only thing going up while I cut.

Posted by: JerseyDevil

7/12/07

BB Incline Press
135 x 8
155 x 6
205 x 5
225 x 3
250 x 3
225 x 7

Strength is dropping, but I am down 18 lbs. This is where chemical assistance would be nice, but those days are over for me

.

CG Bench-SS'ed w/Pushdowns
135 x 10/50 x 12
185 x 10/70 x 12
205 x 8/80 x 10

Diamond Push Ups
20
17

Short and sweet.

Posted by: yellowmoomba

Nice work on dropping all that weight

Your numbers haven't dropped much. I think I would trade 18 lbs loss for 2 reps on the bench.

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

Strength is dropping, but I am down 18 lbs. This is where chemical assistance would be nice, but those days are over for me

.

Short and sweet.

what...the viagra isn't helping much either???

Hiya, JD! Congrats on dropping the 18lbs!

Like YM said: I'd trade 2 reps for 18 lbs less...'me'...
So...is that about 3" off your waist?

Posted by: Archangel

Very impressive, congrats on the weight loss too my Friend!!! Enjoy the weekend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Nice work on dropping all that weight

Your numbers haven't dropped much. I think I would trade 18 lbs loss for 2 reps on the bench.

I'm down about 10 lbs on my max for both flat and incline bench. Not too bad. You know how some people cut, and just get great looking? I seem to just be a 'smaller' version of myself. Most people haven't even noticed I lost weight.

Frustrating to say the least, because I am losing strength and I need to lose at least 10 more lbs. I DO feel much better though

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

what...the viagra isn't helping much either???

Hiya, JD! Congrats on dropping the 18lbs!

Like YM said: I'd trade 2 reps for 18 lbs less...'me'...
So...is that about 3" off your waist?

Shit, and I have been injecting the viagra! j/k

I didn't measure my 'starting' waist size, but I am down at least 2".

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Very impressive, congrats on the weight loss too my Friend!!! Enjoy the weekend!!!

You too buddy!

Posted by: JerseyDevil

7/14/07

Squats
135 x 8
155 x 8
205 x 5
225 x 12
245 x 6

Really focused on the 225 x 12 set. Each rep well below parallel. Next set, I ran out of gas.

Speed Deadlifts
135 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

11 sets of 205, Really think the speed deads are helping my overall deadlift.

Alt DB Curls
30's x 8
40's x 8
50's x 10
50's x 8

Hyperextensions
+45 x 12
+45 x 12

Rope Face Pulls
100 x 15
100 x 15

Posted by: JerseyDevil

7/15/07

Bench Press
135 x 8
155 x 8
205 x 6
225 x 5
260 x 3
240 x 5
225 x 7

HS Incline
100 x 8
190 x 8
280 x 7
1 set of machine press - 140 x 12 (don't ask)
240 x 8

Seated Military Press
115 x 8
135 x 8
155 x 6

Push Ups
31
19
13
60 second RI's.

Pressing strength going down, but deadlift and BW stuff going up.

Walk 2 miles in 26:30. Walk dog on trails for 45 minutes.

Posted by: katt

Jersey, you're a freak!

Impressive!

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

7/15/07

HS Incline
100 x 8
190 x 8
280 x 7
1 set of machine press - 140 x 12 (don't ask)
240 x 8

.

whats that all about???

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

whats that all about???

He said don't ask.

Posted by: yellowmoomba

Two great workouts in a row!!

How'd the 225 x 12 on the squats feel?? Are you shooting for 20 ??

Posted by: Archangel

Excellent w/o's BRother JD!!!

Posted by: Double D

Hows the bodyfat going?

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Two great workouts in a row!!

How'd the 225 x 12 on the squats feel?? Are you shooting for 20 ??

Not really. Just trying to beat the 225 x 10 I did last workout. When I did 12, I have to admit it crossed my mind

. My knee is holding up well. Very happy with that. I kinda figured low reps were out, and high reps were out. I've been aiming for 8-10 rep range on the work sets.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Excellent w/o's BRother JD!!!

I would LOVE to workout with you BRother Arch! Your wo's are so inspiring

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Hows the bodyfat going?

It's still going

.

Not sure exactly. Tape measure method 19%, calipers 17%.

Posted by: JerseyDevil

7/17/07

Deadlifts
135 x 5
225 x 3
275 x 3
335 x 2
400 x 1

HS Rows
100 x 8/8
145 x 8/8
180 x 7/7

CG Pulldowns
75 x 10
135 x 6
195 x 8
180 x 6

Rear Delt Machine
75 x 15
90 x 13

Preacher Curl Machine
80 x 10
100 x 10

All I can say is YES. Finally got 400 naturally, and it was a solid rep too.

Posted by: yellowmoomba

Nice job on 400!!

Posted by: Bakerboy

Great wo JD! You the man.

Posted by: KelJu

Quote:

Originally Posted by JerseyDevil

7/15/07

Bench Press
135 x 8
155 x 8
205 x 6
225 x 5
260 x 3
240 x 5
225 x 7

HS Incline
100 x 8
190 x 8
280 x 7
1 set of machine press - 140 x 12 (don't ask)
240 x 8

Seated Military Press
115 x 8
135 x 8
155 x 6

Push Ups
31
19
13
60 second RI's.

Pressing strength going down, but deadlift and BW stuff going up.

Walk 2 miles in 26:30. Walk dog on trails for 45 minutes.

Solid workout there. Might I make a suggestion? I would drop the push-ups if you are doing bench press. I use to do that, and it trashed my benchpress numbers. Thats just me, maybe it works well for you. Keep up the good work!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

7/17/07

Deadlifts
400 x 1

Nice going, JD. Way to keep at it.

Posted by: katt

400!! Good Lord Jersey! Very impressive

Posted by: JerseyDevil

Quote:

Originally Posted by KelJu

Hi KelJu. Thanks for dropping by. Interesting. I've attributed my strength loss to dropping weight, but it does seem like it has been very noticeable the last two weeks..... and I starting burning out on push ups 3 weeks ago. Hmmmmm.

Posted by: JerseyDevil

YM, BB, TT and Katt: Thanks! Took me long enough

Posted by: Double D

AWESOME.....you got the deaded number 400! Now its time to set your sites on 500!

Posted by: JerseyDevil

7/18/07

Cardio

Elliptical Machine, random, level 10, 30 minutes

Posted by: JerseyDevil

7/19/07

BB Incline Press
135 x 8
155 x 5
205 x 3
225 x 2
245 x 1
265 x 1
205 x 10

A departure for me. Each rep in all sets was paused on the chest. On the 265 set I swear if the bar was 1 lb lighter I would of had 2. But it wasn't, and I didn't

. Just couldn't quite lock it out.

CG Bench
185 x 5
225 x 3
245 x 1
265 x 1
135 x 25

Paused on chest each rep on all sets except the last.

DB Front Raises
30's x 8
35's x 8

Rear Delt Machine
105 x 12
105 x 12

Posted by: Double D

265 is incredible!

Posted by: Triple Threat

It's interesting that your incline numbers are very similar to your close grips.

And a rear delt machine, too. I'm jealous.

Posted by: katt

You have a rear delt machine.... damn.. I'm jealous too!

Posted by: Bakerboy

Inspiring workout, JD! Next time I'm sure you will lockout that 2 x 265.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

I would LOVE to workout with you BRother Arch! Your wo's are so inspiring

That my Friend, would be Fantastic!!!

Your w/o's are excellent, your really doin great imo BRother JD, keep it up!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

265 is incredible!

You are too kind DD. I never max on inclines, but now I want to get to 275.

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

It's interesting that your incline numbers are very similar to your close grips.

I wonder what does that mean?

Obviously if I close gripped first I would slightly better my incline numbers. Is this good or bad?

Posted by: JerseyDevil

TT and Katt: I LOVE this machine. It is one of those where you can set it up as a pec dec flye, or rear delt.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

That my Friend, would be Fantastic!!!

Your w/o's are excellent, your really doin great imo BRother JD, keep it up!!!

Of course you would bury me in the dust, but I can deal with that

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Of course you would bury me in the dust, but I can deal with that

Do NOT sell yourself short my Friend!!!

Posted by: JerseyDevil

7/21/07

Deep Squats
135 x 5
155 x 5
205 x 5
225 x 13
45 sec RI
225 x 6
45 sec RI
225 x 3

Speed Deadlifts
135 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
Reduced to 15-20 seconds RI's. This was tough!

Hyperextensions
+45 x 12
+45 x 12

BB Curls
45 x 5
65 x 5
85 x 5
115 x 6
95 x 12

Rope Face Pulls
90 x 15
120 x 15
120 x 15

Cardio
Walk brisk 2 miles on track

Later, hiked in woods with Shelby for 1 hour.

Posted by: Bakerboy

Those rest intervals are insane! Awesome wo Jersey!

Posted by: katt

Dang - I would have been almost hyperventilating (did I spell that correctly?) after those deads!

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

Those rest intervals are insane! Awesome wo Jersey!

The older I get, the more I like short rest intervals for upping intensity. I also like long RI's for increasing strength.

Posted by: JerseyDevil

Quote:

Originally Posted by katt

Dang - I would have been almost hyperventilating (did I spell that correctly?) after those deads!

I think you spelled it right

.

Yeah after the squats and deads, I was breathing hard and sweating like a pig! Nice mental picture huh?

Posted by: JerseyDevil

7/22/07

Bench Press
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
275 x 1
280 x 1
285 x 1

Time for something new. Playing around with a Westside style bench workout. Obviously misjudged my max. Figured I was going to fail at 280, and nailed it. Figured I was going to fail at 285 and nailed that. Will readjust numbers for next week. Would like to be serious about Westside, but due to my screwed up elbows, JM presses, Tate presses, and lying tricep extensions are all out. Plus, I love BB incline presses. I hate to make those just an auxillary movement....

HS Incline Press
200 x 8
250 x 8
270 x 8

Straight Bar Pushdowns
40 x 15
60 x 12
80 x 12

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

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

7/22/07

Bench Press
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
245 x 3
265 x 1
275 x 1
280 x 1
285 x 1

Time for something new. Playing around with a Westside style bench workout. Obviously misjudged my max. Figured I was going to fail at 280, and nailed it. Figured I was going to fail at 285 and nailed that. Will readjust numbers for next week. Would like to be serious about Westside, but due to my screwed up elbows, JM presses, Tate presses, and lying tricep extensions are all out. Plus, I love BB incline presses. I hate to make those just an auxillary movement....

HS Incline Press
200 x 8
250 x 8
270 x 8

Straight Bar Pushdowns
40 x 15
60 x 12
80 x 12

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

Ahhh, the lure of the big numbers has sucked you in too huh JD??? It must have felt nice to lift 285 right? I love being able to nail a big lift.

I say you just go for it. My elbows are shot too. There are just certain exercises that I cannot do, and I accept that, and just use different ones.

I am planning on rotating incline bench, close grip bench and 2 board press for ME lifts. If I do incline bench or 2 board presses, I will use close grip bench and JM press for my accessories for 3 sets of 10 each (of course since you can't do JM presses, just do something like 5 sets of 10 of close grip and call it a day, that is enough tricep volume). If I do close grip bench for my ME lift, then I will do incline bench and JM press for accessories (once again, do 5x10 on inclines, so there you satisfy your incline fetish

)

On DE day, I am planning on doing my DE bench, then close grip floor press for something like 4 sets of 4, and also dips for like 3 sets of 6.

If you want some help setting up a template, just let me know, I can give you some pointers

Posted by: yellowmoomba

Is everyone doing Westside now ???

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

Hey Stewart. That was a very helpful post! My PR for flat bench is 320, but it was drug aided three years ago, so it didn't count. I would be so proud of myself to hit 315 naturally, especially at 51/52. I think training Westside, I can do it! I'm only 25-30 lbs away.

I DO need some help with the template. I have read numerous Westside and elitefitness links, but damn they make it so confusing because there is too much information. I CAN do flat bench, incline bench, CG bench. Never tried floor presses or board presses, but those look do-able. I might even be able to do JM presses, they feel very awkward to me right now.

As far as the lower stuff, I'm cool. Way less complicated.

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Is everyone doing Westside now ???

Since I am on the east coast, it is officially Eastside!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Since I am on the east coast, it is officially Eastside!

Good luck with it!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Is everyone doing Westside now ???

To quote Adam Sandler from Billy Madison..."You ain't cool, unless you do Westside!!"

Posted by: Triple Threat

Welcome to the dark side, JD.

It looks like Stewart has given you some solid advice.

If you're getting 285 now without much 1 RM training, you should be able to get to 315.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Welcome to the dark side, JD.

It looks like Stewart has given you some solid advice.

If you're getting 285 now without much 1 RM training, you should be able to get to 315.

yeah, what he said. If you go the next 2 weeks doing close grips or incline as your ME exercise, I guarantee that on week 3 when you max out on bench you will hit at least 300 if not more

. Base your speed work for the next 2 weeks on that 285 max, and then go for it on week 3. you will be surprised....pleasantly that is.

Posted by: yellowmoomba

315....Here he comes!!

Posted by: JerseyDevil

I'd be happy with 300 right now

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

...you should be able to get to 315.

Should being the key word.

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

yeah, what he said. If you go the next 2 weeks doing close grips or incline as your ME exercise, I guarantee that on week 3 when you max out on bench you will hit at least 300 if not more

. Base your speed work for the next 2 weeks on that 285 max, and then go for it on week 3. you will be surprised....pleasantly that is.

Thanks again for you help Stewart. I appreciate you showing me your template.

When you do board presses, does someone hold the boards, or do you just balance it on your chest?

Posted by: Double D

Do the lifts you can JD. If something hurts, theres ussually somethings that can be substituted for it.

Posted by: Archangel

Look at BRother JD go, Awesome w/o's my Friend!!!

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

Thanks again for you help Stewart. I appreciate you showing me your template.

When you do board presses, does someone hold the boards, or do you just balance it on your chest?

I usually use my weightlifting belt to hold them in place, it works just fine...looks a little silly, but since I work out at home, I don't care.

And I wouldn't go past a 2 board press if you don't ever plan on wearing a bench shirt, which I would have to guess no anyway, so it's a moot point.

Posted by: Stewart14

i am probably going to post a thread in training later about the dynamic exercises. I am going to get some opinions on whether or not they are worth it for people with our maxes, and if we would be better served just doing more rep work like db presses or just regular squats for reps (which I might do anyway, stay tuned)

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

i am probably going to post a thread in training later about the dynamic exercises. I am going to get some opinions on whether or not they are worth it for people with our maxes, and if we would be better served just doing more rep work like db presses or just regular squats for reps (which I might do anyway, stay tuned)

I tried speed bench a long time ago, and didn't feel like it helped much, but I half heartedly did Westside. Lately I've been doing speed deadlifts, and they have been very beneficial.

Posted by: JerseyDevil

7/24/07

DE SQ/DL

Speed Squats
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

30-45 second RI's

Like Stewart, I am not planning on doing PL style squats. I think the wide stance is what messed up my knees in the first place. Shame too because I really liked box squats. Descended slow to rock bottom, then exploded up. Can't say these were as demanding as speed deads. Also, I never tested a squat 1RM. Estimating it at 315, but a few years ago it was 365.

45 Degree Leg Press
235 x 8
410 x 10
410 x 10
410 x 10
410 x 10

90 second RI's. This was demanding. First work set easy, last set extremely hard.

BB Bentover Rows
135 x 6
205 x 6
205 x 6
205 x 6
205 x 5

90 second RI's.

This is about the only movement that I think it is beneficial to use straps. I forgot them today

Hyperextensions
+45 x 10
+45 x 10
+45 x 10

60 second RI's.

All in all, a very nice change to what I have been doing

Posted by: Stewart14

Thats a good dynamic day workout there. good stuff. I don't know if you read my journal, but I am abandoning the speed work for now and focusing on a simple routine I saw on another site after doing some research. It is basically a site devoted to powerlifters, so I have to assume that these guys know something about it.

it isn't as scientific as westside is, but it is similar in that the main exercise for the day gets rotated weekly, but there are no weekly 1RM attempts. However, since there are 3 big lifts, I plan to attempt a max on one of them every week, and rotate, so that every 3 weeks I will be maxing on bench, squats, and deads. there is also a LOT less volume, with only 2, or 3 sets the most on almost everything, we will see if that is a help or a hinderance.

Posted by: Archangel

EXCELLENT w/o BRother JD!!! Keep it up my Friend!!!

Posted by: Bakerboy

Awesome workout Jersey!

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

Thats a good dynamic day workout there. good stuff. I don't know if you read my journal, but I am abandoning the speed work for now and focusing on a simple routine I saw on another site after doing some research. It is basically a site devoted to powerlifters, so I have to assume that these guys know something about it.

it isn't as scientific as westside is, but it is similar in that the main exercise for the day gets rotated weekly, but there are no weekly 1RM attempts. However, since there are 3 big lifts, I plan to attempt a max on one of them every week, and rotate, so that every 3 weeks I will be maxing on bench, squats, and deads. there is also a LOT less volume, with only 2, or 3 sets the most on almost everything, we will see if that is a help or a hinderance.

Thanks for the encouragement. I am on the fence about dedicating myself to westside also.

Posted by: JerseyDevil

Arch and BB: That means a lot coming from you guys!

Posted by: JerseyDevil

7/25/07

Bench DE

Speed Bench
135 x 8
175 x 3 (wide grip)
175 x 3 (wide grip)
175 x 3 (wide grip)
175 x 3 (normal grip)
175 x 3 (normal grip)
175 x 3 (normal grip)
175 x 3 (normal grip)
175 x 3 (close grip)
175 x 3 (close grip)
175 x 3 (close grip)

45 second RI's.

I started out lowered the bar fast, and then exploding up as fast as I can. I quickly realized it is far better to lower the bar slow, and then explode up. This was hard on my elbows.... hmmmm.

CG Bench
205 x 8
205 x 8
205 x 8
205 x 8

Slow and controlled. Barely got 8 on the last set. RI's were around 2 minutes.

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

Front Lateral Raises
25's x 10
30's x 10

Rope Face Pulls
90 x 12
110 x 12

I'm getting this bad feeling this style of lifting (westside), with plenty of max efforts and higher volume dynamic lifts are going to wreak havoc with my elbow problem. Over the years I have learned how to work around this, but I never seem to learn my lesson. I am not giving up just yet, it may just be an acclimation process.

Posted by: Archangel

Watch out my Friend, elbows, knees and Back are the 3 big "Watch Outs" imo!!! Ice it up, hope it goes away QUICKLY!!!

Great w/o too, I LOVE to explode the weight off, and take it down in a SLOW controled manner, keep it up Brother JD, lookin SOLID!!!

Posted by: yellowmoomba

Watch that elbow big fella

Posted by: katt

Workout looks great J!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Watch out my Friend, elbows, knees and Back are the 3 big "Watch Outs" imo!!!

Great advice Arch! Problem is, I have problems with all 3

. Knees are doing ok right, now. I sometimes get weird low back problems, but they come and go... but the elbow has arthritis and I get tendinitis very easily. It is hell getting old buddy

.

Like DD said, you can always swap exercises, but I'm getting to the point I'm running out of exercises!

Don't worry, they will have to pry the barbell out of my hands before I ever quit.

Posted by: soxmuscle

I don't see why Westside would put more pressure on your elbows than any other routine, unless you weren't going heavy at all before.

Workouts are looking fantastic. Had no idea you were doing this. Fun!

Posted by: JerseyDevil

Quote:

Originally Posted by soxmuscle

I don't see why Westside would put more pressure on your elbows than any other routine, unless you weren't going heavy at all before.

Workouts are looking fantastic. Had no idea you were doing this. Fun!

I started having elbow problems about 3 years ago. Rather then do multiple work sets, what seemed to work was to do warm ups and then only 1-2 work sets. Something like this:

135 x 8
155 x 6
205 x 5
265 x 3
245 x 6

I try to switch the rep range of the work sets every workout, varying between 3-8 reps. This has worked well for the elbow pain.

Now, trying to do singles and higher volume sets seems to have brought the pain and discomfort back.... I may stick with Westside for the squat/DL stuff, and something more like I was doing for bench.

Posted by: Burner02

I do ok for elbow pain except for skull crushers/DB behind the head extensions...if I go heavy...

Posted by: Bakerboy

They will have to pry the barbell out of my hands before I ever quit.

That should be your signature!

Jersey, you truly are hardcore.

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

They will have to pry the barbell out of my hands before I ever quit.

That should be your signature!

Jersey, you truly are hardcore.

I need a sig, don't I? Been here forever and never had one.

Posted by: Burner02

...and still don't....

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

7/25/07

Bench DE

Speed Bench

45 second RI's.

I started out lowered the bar fast, and then exploding up as fast as I can. I quickly realized it is far better to lower the bar slow, and then explode up. This was hard on my elbows.... hmmmm.

I found the same thing (hard on the elbows) when doing speed bench.

Posted by: soxmuscle

Quote:

Originally Posted by JerseyDevil

I may stick with Westside for the squat/DL stuff, and something more like I was doing for bench.

Makes sense with the elbow problems. You're still going to love the squat/DL format though.

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

...and still don't....

Need to come up with something witty like you guys

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

I found the same thing (hard on the elbows) when doing speed bench.

That seals it..... no more speed bench!

Posted by: JerseyDevil

Quote:

Originally Posted by soxmuscle

Makes sense with the elbow problems. You're still going to love the squat/DL format though.

Thanks Sox. I think you are right

. Not totally giving up on the Bench ME. I just need to Jerseyize it.

Posted by: Archangel

I hear ya my Friend, you know your body and I'm confident you'll do what you need to do to continue, thats just what people like us do!!! And as far as a siggie.....................................

They will have to pry the barbell out of my hands before I ever quit, is perfect!!!

Enjoy the weekend my Friend!!!

Posted by: JerseyDevil

7/27/07

ME Squat/DL

Box Squats
135 x 3
155 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 0
255 x 1

Did I say I wasn't going to do box squats? I am shunning wide stance squats, but I figured out I can do narrow stance box squats just the same. I used a Reebok step platform with 4 risers. Lowered slow, touched, and then relaxed my hip flexors to sit on the box while keeping the upper body tight. Then drove up hard. I REALLY LIKED THIS! Was a bit disappointed in the light weight I did, but I am new to this and confident the numbers will go up pronto.

Good Mornings
95 x 6
115 x 6
135 x 6

Ok. Haven't done these in 3 years. Starting out slowly.

SLDL
135 x 8
225 x 10
225 x 10

Overhand grip, no straps.

Hammer Curls
30's x 8
40's x 8
50's x 8

Westside doesn't seem too big into bicep isolation (and I understand why), but I still need a fix. Figured this is a good place to insert them.

Ab Crunch Bench
bw x 10
+10 x 10
+20 x 10

I came into the gym tonight not totally sure of what i was going to do. Box squats, rack pulls, trap bar deads, etc. This is what I decided on, and I must say, this workout is a keeper.

Posted by: Archangel

255 is no light weight my Friend, but I know you and you'll leap pass that my Friend, Best Wishes!!!

Posted by: yellowmoomba

How's the low back feeling after the SLDL and GMs ??

Nice workout Jersey!

Posted by: Bakerboy

Great stuff Jersey!

Posted by: JerseyDevil

Arch: Thanks bro!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

How's the low back feeling after the SLDL and GMs ??

Nice workout Jersey!

I am surprised, it seems to be the middle of my back that is sore....

Posted by: JerseyDevil

Quote:

Originally Posted by Bakerboy

Great stuff Jersey!

Coming from the king of awesome workouts....

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I am surprised, it seems to be the middle of my back that is sore....

That's weird.

Posted by: Stewart14

Quote:

Originally Posted by JerseyDevil

I am surprised, it seems to be the middle of my back that is sore....

take that as a good thing, to me it means you did the exercises right...you really shouldn't feel anything in your lower back.

Posted by: soxmuscle

Quote:

Originally Posted by JerseyDevil

I am surprised, it seems to be the middle of my back that is sore....

Probably the same thing that is bothering me right now. It won't seem to go away. So aggravating...

Posted by: JerseyDevil

Quote:

Originally Posted by soxmuscle

Probably the same thing that is bothering me right now. It won't seem to go away. So aggravating...

No, this was a good sore.

Yours is still bothering you? You may just need to take a week off.

Posted by: JerseyDevil

7/29/07

ME Bench Day

BB Incline Press
bar x 8
135 x 8
155 x 3
185 x 3
205 x 3
225 x 3
255 x 1
275 x 0
270 x 1

Paused the bar on my chest for a 1 count every rep.

JM Presses
95 x 10
115 x 10
135 x 10
135 x 10

I reviewed the JM Blakely video on YouTube before heading to the gym today. Still feels very awkward to me, but I did feel it in the triceps. On the fence about this one.

Pushdowns
40 x 15
60 x 12
70 x 12

One Arm Military Presses
30 x 12/12
45 x 12/12
55 x 10/10

Crunches
20
20
20

Posted by: Triple Threat

Pausing the bar makes that exercise so much more difficult.

Posted by: Stewart14

270 is a nice incline max when you factor in the pause. I don't know if I would use a pause on the inclines, I mean I don't think there is a reason to. Yes, you need to pause on the bench in a comp, but I don't think you are planning a competition any time soon, am I right?

The pause is a very useful tool for developing low end power, I did it last week too, but I used regular bench and used it as 2 sets of 5, I think that would be a much more effective use of pausing for you than to do it as a max effort, especially on the incline bench.

what do you think you could have gotten without the pause?

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Pausing the bar makes that exercise so much more difficult.

I never max on incline. Anything above 250, I lower very slow since the weight is harder to control. At this angle, a pause doesn't seem to hold me back much because at regular speed I do 255 x 2-3.

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart20

270 is a nice incline max when you factor in the pause... what do you think you could have gotten without the pause?

Thanks, I was happy with 270. On the 275, I was out of the groove, bar got too far out in front. Without the pause, probably 275. On flat bench, yeah a pause takes away about 20 lbs for me. On incline, my paused reps is still close to my touch and go. Not sure why.

Posted by: JerseyDevil

7/31/07

DE Squat/DL

Speed Squats
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

I suck. After looking at the template, I was supposed to do 10 sets of 2 with 175. Whoops!

BB Bentover Rows
135 x 6 wu
205 x 6
205 x 6
205 x 6
205 x 6

60 seconds RI's. Last week was at 90 second RI's. Also swapped bentover rows with leg press, since a couple of guys were hogging it. 8 plates per side, and the partner was pushing on the sled each rep

.

Leg Press
235 x 8
410 x 10
410 x 10
410 x 10
410 x 10

60-75 second RI's. These kill me. By the last set, I am totally spent.

Hyperextensions
+45 x 10
+45 x 10
+45 x 10

45-50 minutes, didn't time closely.

Posted by: yellowmoomba

Jersey,

What do the speed squats do for you ?

Looks like a good workout

Posted by: soxmuscle

I'm loving that you're trying these exercises out with me. First JM Presses, then Good Mornings. I'll be hitting the GM's light on Friday.

Posted by: Double D

Nice workout JD.....did you like the speed squats?

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Jersey,

What do the speed squats do for you ?

They are supposed to help train for explosive power. Use light weight and concentrate on speed at the bottom. I must admit, once I did speed deadlifts for a couple of weeks, I finally broke thru my deadlift plateau. I would say I like speed deadlifts the best also.

Posted by: JerseyDevil

Quote:

Originally Posted by soxmuscle

I'm loving that you're trying these exercises out with me. First JM Presses, then Good Mornings. I'll be hitting the GM's light on Friday.

I have done GM's before, so I am used to those. JM presses are definitely new for me. I really have trouble getting the feel for those.

Posted by: JerseyDevil

Quote:

Originally Posted by Double D

Nice workout JD.....did you like the speed squats?

I like speed deads the best, speed squats next, then speed bench.

Posted by: DOMS

Quote:

Originally Posted by JerseyDevil

I have done GM's before, so I am used to those. JM presses are definitely new for me. I really have trouble getting the feel for those.

Trouble with Good-mornings? Have you tried Zercher Good-mornings?

Posted by: JerseyDevil

Quote:

Originally Posted by DOMS

Trouble with Good-mornings? Have you tried Zercher Good-mornings?

No, I meant trouble with JM press form.

Zercher GMs sound interesting though

Posted by: DOMS

Quote:

Originally Posted by JerseyDevil

No, I meant trouble with JM press form.

Zercher GMs sound interesting though

I've yet to find an exercise that hits the hams better.

Posted by: Archangel

Awesome w/o's Brother JD, Youre just rockin and rollin my Friend!!!

Posted by: Burner02

hiya JD!

Posted by: JerseyDevil

8/1/07

Cardio

Elliptical Machine
Aerobic program, level 15, 30 minutes

(CLICK HERE here to view the original thread with full colors/images)

Jersey's "Me Too" Journal

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60