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

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Jersey's "Me Too" Journal

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Posted by: PreMier

p-funk is really busy running his business. and he writes articles and does radio shows!

Posted by: GEZA

nice man,good luck.

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Not sure if I want to join THAT Club .... LOL Looks like you are WAY ahead of them on your road back to 100%

NO YOU don't!

Originally Posted by PreMier

p-funk is really busy running his business. and he writes articles and does radio shows!

That is awesome on SO many levels. Ivonne is a big part of that too right?

Posted by: JerseyDevil

2/11/2012

LISS Cardio
50 minutes

Posted by: x~factor

Originally Posted by yellowmoomba

Not sure if I want to join THAT Club...

Count me out too.

Originally Posted by PreMier

p-funk is really busy running his business.

What business is he running and where? Maybe I could give him a visit.

Posted by: PreMier

tempe az, and its optimum sports performance. Optimum Sports Performance LLC - Sports Preparation, Performance Training - Tempe, AZ | Facebook

he and ivonne are still married, although i dont talk to them much anymore

Posted by: JerseyDevil

Originally Posted by PreMier

tempe az, and its optimum sports performance. Optimum Sports Performance LLC - Sports Preparation, Performance Training - Tempe, AZ | Facebook

he and ivonne are still married, although i dont talk to them much anymore

Patrick is probably the most interesting person I ever 'met' on IM. If I recall, he was from Cleveland, OH. He aspired to be a jazz guitarist and was accepted to the Berklee College of Music in Boston, Mass. After graduation he moved to NYC to pursue his dream of playing in jazz clubs which I believed he achieved moderate success. But it was not enough to pay the bills, and since he was actively into working out, he got a personal trainer cert (not sure where), and got a job as a trainer at a club on Times Square. He eventually went back to school... I found this on his bio

"I hold a Masters Degree in Exercise Science, and I’m a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), a Certified Personal Trainer (CPT) and Performance Enhancement Specialist (PES) through National Academy of Sports Medicine (NASM), and a USA Weightlifting-Certified Club Coach".

He moved to Tempe, AZ and started a very successful business 6 years ago..... and to think he used to offer all kinds of free advice here on IM

Posted by: JerseyDevil

2/12/2012

warm up

Deadlifts
135 x 8
185 x 8
225 x 8
245 x 6

Low Pulley Rows
75 x 12
90 x 12
105 x 12

Assisted Pull Ups
-105 x 10
-105 x 10
-105 x 10

T-Bar Row Machine (the type with a pad supporting your chest)
45 x 10
70 x 10
90 x 10

Hyperextensions
bw x 12
bw x 12
bw x 12

Posted by: x~factor

Originally Posted by JerseyDevil

We actually worked together for a year or so in a watch company in Brooklyn, before he got so BIG.

I used to see him eat chicken breast and microwaved potatoes for lunch, even on Christmas Day Party. The guy is dedicated to say the least.

Posted by: JerseyDevil

Originally Posted by x~factor

We actually worked together for a year or so in a watch company in Brooklyn, before he got so BIG.

I used to see him eat chicken breast and microwaved potatoes for lunch, even on Christmas Day Party. The guy is dedicated to say the least.

Absolutely!

Posted by: P-funk

LOL....some funny ass discussion going on in here!

patrick

Posted by: JerseyDevil

He appears!!!! I guess Jake, xfactor and I conjoured up enough positive energy!

Was my short synopsis at least somewhat accurate?

Posted by: P-funk

You were pretty much bang on! haha

patrick

Posted by: JerseyDevil

I just didn't mention you met your wife to be here on IM. She was in Florida, you in Manhattan .... you worked your magic (or maybe SHE worked the magic) and the rest is history. Congrats on your 3rd anniversary Patrick! That is so awesome.

Posted by: P-funk

Thanks!

patrick

Posted by: Burner02

Patrick! Dang, brotha...long time!
How far are you from Mesa?

Posted by: P-funk

Originally Posted by Burner02

Patrick! Dang, brotha...long time!
How far are you from Mesa?

Not too far. Mesa is the next town east from Tempe (were my facility is). Although Mesa is huge so some parts may be a little bit further. But it isn't too bad.

patrick

Posted by: fufu

Originally Posted by P-funk

Not too far. Mesa is the next town east from Tempe (were my facility is). Although Mesa is huge so some parts may be a little bit further. But it isn't too bad.

patrick

Look who decided to pop in! I haven't seen you grace the forums in quite a while.

Posted by: yellowmoomba

Originally Posted by P-funk

Not too far. Mesa is the next town east from Tempe (were my facility is). Although Mesa is huge so some parts may be a little bit further. But it isn't too bad.

patrick

Looks who's back

Posted by: JerseyDevil

.... and some wonder why I got the journal of the month!!! LOL. Not everyone can draw Funkalicious by sheer will!

2/13/2012

Cardio
Elliptical Machine
Manual, level 13
30 minutes

Posted by: omerta2010

Hope you had a great weekend. I was bored without football.

Posted by: JerseyDevil

Originally Posted by omerta2010

Hope you had a great weekend. I was bored without football.

Both Phillies and Giants..... Pitchers and catchers reporting on Feb 18th.....

Posted by: PreMier

Originally Posted by P-funk

LOL....some funny ass discussion going on in here!

patrick

creepy stalker ass mofo

Posted by: King Silverback

Hey Brotha... I'm baaaaack!!!

Posted by: JerseyDevil

Originally Posted by King Silverback

Hey Brotha... I'm baaaaack!!!

It took me all of 2 seconds to realize who this is....

WELCOME BACK MIKE!!!!

Posted by: JerseyDevil

2/14/2012

Warm up on treadmill
Foam roller
Stretch

Squats
bar x 10
95 x 10
135 x 10
155 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Lying Leg Curls
70 x 15
70 x 15
70 x 15
70 x 15

Lat Pulldowns
70 x 12
85 x 12
100 x 12
120 x 10

Low Pulley Row
85 x 12
100 x 12
120 x 12

Pushdowns
30 x 15
40 x 15
40 x 15

DB Lying Tri Ext (one are at a time)
10R/20L x 15
10R/20L x 15
10R/20L x 15
This is a strange one for me. When doing, my shoulder feels fine and the weight is extremely light. But if I move to a 15 lb DB, the muscles in my back on the right side go haywire..... shaking, and contracting out of control. 10 lb is ok, but then I get it on the last set. Bizarre.

Standing Military Press
bar x 10
65 x 10
65 x 10
65 x 10

Posted by: yellowmoomba

Nice Fullbody workout !!

Posted by: P-funk

Not really that weird. the jump from 10lbs to 15lbs, while looking insignificant to us is actually a 50% increase! That can be more magnified when post-op and following all the insult to the tissue that happens during the procedure.

What was the surgery again? I may be cautious with the back squatting due to the high five position it places in the shoulder in.

patrick

Posted by: King Silverback

Originally Posted by JerseyDevil

It took me all of 2 seconds to realize who this is....

WELCOME BACK MIKE!!!!

LoL... Thanks Brotha!!! Good lookin workout too my Friend!!!

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Nice Fullbody workout !!

Thanks YM!

Originally Posted by P-funk

Not really that weird. the jump from 10lbs to 15lbs, while looking insignificant to us is actually a 50% increase! That can be more magnified when post-op and following all the insult to the tissue that happens during the procedure.

What was the surgery again? I may be cautious with the back squatting due to the high five position it places in the shoulder in.

patrick

Appreciate you looking in Patrick

. It still seems strange to me because I have been doing a bunch of band work, kettlebell presses, pulldowns, rows and farmer's walks, prior to being discharged. So doing a simple lying tricep extension surprised me how my body reacted in this way. Obviously there is a reason and I will listen, and take it slow!

I hear you on the squats. I started out with the bar, and I could really feel that stretch. 5 weeks later (today), the shoulders felt great while squatting, but I plan on taking my time to increase weight, and do more step ups and split squats.

How about deadlifts? I feel like they don't stress the shoulder capsule much, but I am worried maybe I am taking them a little too fast

Originally Posted by King Silverback

LoL... Thanks Brotha!!! Good lookin workout too my Friend!!!

Great to see you back. Looking forward to those high intensity workouts...... Just remember to get that shoulder in order

Posted by: davegmb

Would front squats with a cross grip not be easier on your shoulders JD?

Posted by: juggernaut

Originally Posted by P-funk

What was the surgery again? I may be cautious with the back squatting due to the high five position it places in the shoulder in...

This

And nice to see you around Patrick.

Posted by: juggernaut

I'd consider doing a zercher squat as well.

Posted by: JerseyDevil

Originally Posted by davegmb

Would front squats with a cross grip not be easier on your shoulders JD?

OUCH!

Originally Posted by juggernaut

I'd consider doing a zercher squat as well.

And double OUCH!

Trust me yous guyz aint feelin' what I'm feelin'

The back squat is way more comfortable since I can place the bar across my back. Both the front and zercher squat stress the rotator cuff and the bicep tendon directly. The area I feel the most weakness is the bicep/deltoid region...... got to be careful there.

Posted by: JerseyDevil

2/15/2012

LISS Cardio
45 minutes

Posted by: yellowmoomba

Zercher squats

Not for me.

Posted by: mooner

wow.amazing.

Posted by: P-funk

Deadlifts are an excellent option for painful or post op shoulders since the arm is at the side, in a very protected position and it causes you to grip the bar hard (increasing irradiation which makes the rotator cuff muscular fire and seat the humeral head in the glenoid).

BIG NO to zercher squats! The long head of the bicep attaches into the labrum of the shoulder and provides anterior stability. Post op this is a horrible idea.

patrick

Posted by: JerseyDevil

Originally Posted by P-funk

Deadlifts are an excellent option for painful or post op shoulders since the arm is at the side, in a very protected position and it causes you to grip the bar hard (increasing irradiation which makes the rotator cuff muscular fire and seat the humeral head in the glenoid).

Awesome patrick. My PT had me gradually build up doing farmer's walks with kettlebells. He told me this, and eventually deadlifts, are some of the best things I can be doing. He said exactly what you just said, and often referred to it as 'packing' the shoulder

Posted by: P-funk

Originally Posted by JerseyDevil

Yes, big thumbs up for farmers walks for sure!

Yep, "packing the shoulder" is what we call it. It sounds like he and I may run in the same circles. What is his name?

Patrick

Posted by: x~factor

Originally Posted by yellowmoomba

Zercher squats

Not for me.

Never tried it. It looks painful.

Posted by: jagbender

Originally Posted by x~factor

Never tried it. It looks painful.

Zerchers are painful we got hands for a reason!

Posted by: yellowmoomba

Originally Posted by x~factor

Never tried it. It looks painful.

Once was enough for me

Posted by: JerseyDevil

Originally Posted by P-funk

Yes, big thumbs up for farmers walks for sure!

Yep, "packing the shoulder" is what we call it. It sounds like he and I may run in the same circles. What is his name?

Patrick

I always trusted him, you could tell he knew what he was talking about. But it is very reassuring you agree with what he told me as well.

His name is Anthony Vittese. Not sure if he has other gigs, but I saw him at the Rothman Institute in Philly.

Posted by: JerseyDevil

2/16/2012

Foam roller
Trunk stretches

Squats
warm up
95 x 8
115 x 8
135 x 8
155 x 8
175 x 8

Bench Press
bar x 8
55 x 8
65 x 8
75 x 8
85 x 8
85 x 8
85 x 8

HS Incline Press (one arm at a time)
20R/65L x 10
35R/80L x 10
45R/100L x 10
55R/110L x 10
60R/125L x 10

Assisted Pull Ups
-100 x 10
-100 x 10
-100 x 10

HS Seated Row
75 x 10
100 x 10
100 x 10

HS Low Row (one arm at a time)
55R/55L x 12
65R/100L x 10
65R/100L x 10

Posted by: omerta2010

nice bench.

that is coming along fast.

Have a great weekend.

Posted by: JerseyDevil

Originally Posted by omerta2010

nice bench.

that is coming along fast.

Have a great weekend.

The bench is so easy, but I need to pull in the reins and advance slowly. I'm happy with the progress on the HS incline on my good side. I'm not far from full strength.

You have a great weekend too O

Posted by: JerseyDevil

2/17/2012

LISS Cardio
55 minutes

Posted by: davegmb

I'm going to see bruce Springsteen on the 22nd of June at The City of Manchester stadium ( home of Manchester City football club)! I can't wait never seen him before!
The weekend after I go Magaluf, Spain with a group of friends for a stag doo for a few nights.
When I get back from that in July I go New Jersey, Barnegat to see my big sister Sally and her new baby.
Looking forward to it!

Posted by: x~factor

Originally Posted by davegmb

When I get back from that in July I go New Jersey, Barnegat to see my big sister Sally and her new baby.

Barnegat is just 56 minutes from me!

Posted by: King Silverback

Good lookin workout Brotha... Excellent presses on the Hammer Strength too... Your gonna make me start a journal again my Friend!!!

Posted by: JerseyDevil

Originally Posted by davegmb

I'm going to see bruce Springsteen on the 22nd of June at The City of Manchester stadium ( home of Manchester City football club)! I can't wait never seen him before!
The weekend after I go Magaluf, Spain with a group of friends for a stag doo for a few nights.
When I get back from that in July I go New Jersey, Barnegat to see my big sister Sally and her new baby.
Looking forward to it!

Wow, you have got a busy schedule Dave!

Originally Posted by x~factor

Barnegat is just 56 minutes from me!

It is 72 miles from!

Posted by: JerseyDevil

2/18/2012

warm up

Leg Press
135 x 10
225 x 10
335 x 10
425 x 12

Leg Extensions
70 x 15
115 x 13
160 x 12
205 x 9

Lying Leg Curls
65 x 12
80 x 12
80 x 12

Smith Standing Military
bar x 10
65 x 10
75 x 10
75 x 10

HS High Row
100 x 12
140 x 12
140 x 12
120 x 14

Rear Delt Machine (one arm a time)
30R/60L x 12
30R/60L x 12
30R/60L x 12

Posted by: JerseyDevil

Originally Posted by King Silverback

Good lookin workout Brotha... Excellent presses on the Hammer Strength too... Your gonna make me start a journal again my Friend!!!

You should!!

Posted by: JerseyDevil

2/19/2012

LISS Cardio
50 minutes

Posted by: yellowmoomba

Originally Posted by JerseyDevil

2/19/2012

LISS Cardio
50 minutes

I'm contemplating starting to do some LISS. Have you noticed a difference? If so - what has LISS done for you ?

Posted by: JerseyDevil

Although I haven't been doing it lately, I like to cycle my cardio for over conditioning. LISS for 45-50 minutes on treadmill (HR 105-111), next session 25 minutes on elliptical (HR 135-142), then next session HITT on a treadmill - warm up 5 min, sprint 1 minute, walk 2 minutes and do 5-6 rounds of that, and cool down.

Out of these HITT is the most effective at building up your cardiovascular endurance in the shortest possible time. LISS doesn't do much for cardiovascular endurance as you can imagine. But it does seem very effective at burning calories and sparing lean muscle mass.

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Although I haven't been doing it lately, I like to cycle my cardio for over conditioning. LISS for 45-50 minutes on treadmill (HR 105-111), next session 25 minutes on elliptical (HR 135-142), then next session HITT on a treadmill - warm up 5 min, sprint 1 minute, walk 2 minutes and do 5-6 rounds of that, and cool down.

Out of these HITT is the most effective at building up your cardiovascular endurance in the shortest possible time. LISS doesn't do much for cardiovascular endurance as you can imagine. But it does seem very effective at burning calories and sparing lean muscle mass.

Thanks for the 411

Posted by: JerseyDevil

2/20/2012

Bench Press
bar x 12
65 x 12
85 x 12
85 x 12
85 x 12
So dying to load the bar up, but I need to stick to my long range plan of returning to 'normal' weights in 12-18 months. On Wed I am exactly 6 months post op..... I am very happy with my progress especially since originally I wasn't going to be allowed into the weight room until at least 6 months. I was given the go ahead a month early.

HS Incline (one arm at a time)
20R/55L x 12/12
35R/80L x 12/12
45R/100L x 12/12
60R/125L x 12/12

Lat Pulldowns
70 x 12
85 x 12
100 x 12
100 x 12

Low Pulley Rows
70 x 12
100 x 12
120 x 12
120 x 12

Had to cut it short tonight

Posted by: King Silverback

Take it slow Brotha... Your already earlier than your supposed to be so that right there is awesome news... Good lookin presses too on the HS... How does your shoulder feel on the fixed plane of the HS as opposed to a DB press???

Posted by: yellowmoomba

Good looking workout big man!!

Posted by: omerta2010

Originally Posted by JerseyDevil

So dying to load the bar up

Don't make my fly all the way over there just to kick your ass.

Other than that good consistent workouts

Posted by: juggernaut

JD, wiiiiiiiiiiiiiise mennnn say....only foooooooooools ruuuush in....

Ya get the gist??

Posted by: JerseyDevil

Originally Posted by King Silverback

Take it slow Brotha... Your already earlier than your supposed to be so that right there is awesome news... Good lookin presses too on the HS... How does your shoulder feel on the fixed plane of the HS as opposed to a DB press???

Oddly enough, for now the fixed seems better.

Originally Posted by yellowmoomba

Good looking workout big man!!

Originally Posted by omerta2010

Don't make my fly all the way over there just to kick your ass.

Other than that good consistent workouts

Originally Posted by juggernaut

JD, wiiiiiiiiiiiiiise mennnn say....only foooooooooools ruuuush in....

Ya get the gist??

Thanks for the concern guys! That is my temptation, but I'll never forget that POP in my right shoulder. Trust me, I am taking it slow.

Posted by: JerseyDevil

2/21/2012

Elliptical Machine
Manual, level 12, 30 minutes

Posted by: JerseyDevil

I am in shock. I hadn't been posting on IM for several months and started back this January. It saddens me deeply to have learned just today of the sudden death of my friend Mikhal Caldwell on 9/7/2011.

I met "Tev" here on IM with many PMs back and forth over the years, and engaged in a few phone conversations. This man was one of the coolest people you could ever meet. An accomplished guitarist, he once aspired to be the next Jimi Hendrix and was well known in the Detroit music and boxing circles. He helped pioneer Muay Thay boxing in the US and I believe his personal record was 47-0 in competition, along with some Golden Gloves titles in his youth. While a fighter and competitor he was a peaceful man and loved his family and life. Some people here would get rattled by his use of 'ebonics" thinking he was some street hood.... when in fact he was an extremely intelligent man who was proud of his Jamaican upbringing and having to later translate that to the streets of Detroit.

You will be missed my brother. RIP Mikhal.

Posted by: PreMier

yea, i found out the other day too. tev was a good guy, i talked to him on the phone with him a few times to shoot the breeze.

Posted by: juggernaut

Sorry for the loss of your friend guys, sounded like a guy with some good talent.

Posted by: JerseyDevil

YouTube Video

Posted by: JerseyDevil

2/22/2012

Today marks 6 months post op!

Foam Roller
5 minutes

RC Stretches

Deadlifts
warm up
135 x 8
185 x 5
215 x 5
225 x 5
245 x 8

Assisted Pull Ups
-85 x 10
-85 x 10
-85 x 9

DB Rows
45 x 15/15
45 x 15/15
45 x 15/15

Hyperextensions
bw x 12
bw x 12
bw x 12

DB Lying Tricep Ext
10R/20L x 12
10R/20L x 12
15R/20L x 12

Haven't mentioned I have been working out with my awesome girlfriend for a few weeks now. I am very proud of her, she has taken it to heart and has impressed me.The other day for example, she has never done a barbell bench press in her life, so I was really surprised at her first try. She kept the bar right in the groove, and under almost perfect control.

Posted by: x~factor

I can't wait for the day I bring my gf to the gym. She's gonna look good walking around all sweaty. LOL

Posted by: yellowmoomba

It's good to workout with your girl

My wife told me I created a "monster". She was on bodyrock.tv writing her own routine for her workout today (Oh yeah)......You guys should youtube bodyrock.tv (you'll thank me later) Here's one of my favorite.

Intense Butt and Legs - Workout - YouTube

Posted by: davegmb

Originally Posted by yellowmoomba

It's good to workout with your girl

I wouldn't mind hanging out of that!! She's hot, the accent is straight out of a James Bond film.

Posted by: PreMier

i love zuzana

Posted by: yellowmoomba

Originally Posted by PreMier

i love zuzana

Posted by: JerseyDevil

2/23/2012

RC stretches
Ab work

Elliptical Machine
Level 11, 30 minutes

Posted by: King Silverback

RIP Tev...

Great lookin workouts JD... That is odd about the fixed plane feeling better... Hmmm, Interesting!!!

Never got to know/Talk with Tev... But being a former Amatuer Muay Thai Superheavyweight Missouri Champion (WAAAAAAY back in '97) I have MAD respect for him and his record!!!

Posted by: JerseyDevil

Originally Posted by King Silverback

That is odd about the fixed plane feeling better... Hmmm, Interesting!!!

Never got to know/Talk with Tev... But being a former Amatuer Muay Thai Superheavyweight Missouri Champion (WAAAAAAY back in '97) I have MAD respect for him and his record!!!

My take on it is this, the reason free weights are superior to machines is because you use your natural groove, and you are forced to use the surrounding stabilizer muscles to control the weight. At this point for me, that may be too much. The HS incline allows me to just focus on moving the weight on a fixed plane..... More on that in my next workout post

You were superheavyweight Muay Thai Missouri CHAMPION!!! That is awesome Mike!! Shame you never had the chance to talk with Tev, he was something else, and so are you. He would have liked you a lot

Posted by: JerseyDevil

2/24/2012

Squats
warm up
115 x 5
135 x 5
155 x 5
175 x 5
190 x 12

Leg Extensions
100 x 15
100 x 15
100 x 15
100 x 15

Push Ups
bw x 20
bw x 20
bw x 17

Smith Incline Press
45 x 10
65 x 10
85 x 10
Last time I tried inclines, bar and DB, I had a lot of popping and 'noise'. Supposedly just scar tissue rubbing against the tendons, but it scares me nonetheless. The Smith felt great so.....

BB Incline Press
bar x 10
55 x 10
65 x 10
Same result. No noise as I call it. You just don't know how happy this made me. My PR for this movement was 225 x 10.... I think I am more happy with the 65 x 10 today!

Rear Delt Machine
40 x 15
55 x 15
55 x 15
55 x 15

Posted by: King Silverback

Excellent JD... I agree with your take on the free weight vs. machine and the guided plane... Makes perfect sense to me!!! My shoulder is doin great, still havnt taken xrays yet, Will do it just to make sure!!! Look in my pics here, there is one with my belt on!!! Waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay back in '97 LoL!!!

Posted by: JerseyDevil

Originally Posted by King Silverback

Excellent JD... I agree with your take on the free weight vs. machine and the guided plane... Makes perfect sense to me!!! My shoulder is doin great, still havnt taken xrays yet, Will do it just to make sure!!! Look in my pics here, there is one with my belt on!!! Waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay back in '97 LoL!!!

That was only a few years back! Looking good then and now brother.

Posted by: JerseyDevil

2/25/2012

Foam Roller
RC Stretches

LISS Cardio
Treadmill, 60 minutes

Longer then usual.... was watching the end of the Daytona 500. Bizarre ending!

Posted by: JerseyDevil

Originally Posted by JerseyDevil

... was watching the end of the Daytona 500. Bizarre ending!

Holy crap! Apparently was watching the end of LAST years Daytona 500. This years is running tomorrow!

Posted by: JerseyDevil

2/26/2012

BB Incline Press
bar x 12
65 x 12
75 x 12
85 x 12
Getting brave....

HS Incline Press (one arm at a time)
25R/55L x 12
35R/80L x 12
45R/125L x 12
65R/145L x 12/8

Lat Pulldowns
70 x 12
100 x 12
100 x 12
115 x 12

DB Rows
45 x 15/15
45 x 15/15
45 x 15/15

DB Lying Tri Ext
15R/25L x 15
15R/25L x 15
15R/25L x 15/11

Tricep Pushdown
30 x 15
40 x 15
40 x 15

Bicep Curl Machine
50 x 15
70 x 13
70 x 10

Posted by: JerseyDevil

2/27/2012

Foam Roller
Stretches

Preacher Curls
bar x 12
45 x 12
65 x 12
65 x 12
65 x 12

Wrist Curls
30 x 20
30 x 20
30 x 20

Reverse Wrist Curls
30 x 20
30 x 20
30 x 20

CG Bench Press
bar x 12
55 x 12
85 x 12
85 x 12
85 x 12

Tricep Press Machine
70 x 15
110 x 15
110 x 15

Elliptical Machine
20 minutes, level 10
10 minute cool down

Posted by: JerseyDevil

2/28/2012

LISS Cardio
Treadmill, 35 minutes

Posted by: omerta2010

So do you have a treadmill at home or do you go in to do your LISS? And when you say LISS what speeds are we talking? I might add some in until it warms up enough to throwin some prowler pushing in the mornings.

Posted by: JerseyDevil

Gym..... I can watch TV on a 17" LCD mounted on the cardio machine

For LISS only 3.0-3.3 mph. Remember the goal is about 65% of max heart rate, so for me that is about 107 bpm. Since I am 56, you should be able to go at a faster heart rate.... The formula is 220 minus your age, times 65%. So in my case 220-56 = 164. Then 164 x .65 = 106.6 bpm

Posted by: King Silverback

Rockin some solid workouts Brotha!!! How do the preacher curls feel on your shoulder??? It always seemed to push mine forward and hurt so I nixed 'em!!! Lookin like a Champ in here my Friend!!!

Posted by: JerseyDevil

Originally Posted by King Silverback

Rockin some solid workouts Brotha!!! How do the preacher curls feel on your shoulder??? It always seemed to push mine forward and hurt so I nixed 'em!!! Lookin like a Champ in here my Friend!!!

You know for me, the preachers seem way better. No matter how hard I try, when I do standing BB curls and start going heavy, I start to involve front delts. On a preacher bench my elbows and arms are locked into place and I use better form.

Did you start a new journal yet? I will look for it!

Posted by: JerseyDevil

2/29/2012

Deadlifts
warm up
135 x 8
185 x 5
225 x 3
250 x 3
275 x 6
Not doing 5/3/1, but I am basing my deadlift workouts on that system. I am a believer that high rep deads are counterproductive, usually leading to a breakdown of form.

Leg Press
225 x 15
315 x 12
315 x 12
315 x 12
Short RI's

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

Assisted Pull Ups
-70 x 10
-70 x 10
-70 x 10

Low Dual Pulley Rows
70 x 15
100 x 12
120 x 12
120 x 12

Posted by: yellowmoomba

on the deads.

Posted by: omerta2010

Your deads are coming back fast.

Posted by: King Silverback

GREAT workout... I agree on the Deads to a point... I sometimes like to include higher reps on the Deads and ALOT on the squats... But you know me Brotha... One and DONE LoL!!!

I havn't started one YET... Look for it soon!!!

Posted by: PreMier

nice pulls!

Posted by: JerseyDevil

Originally Posted by yellowmoomba

on the deads.

Originally Posted by omerta2010

Your deads are coming back fast.

Originally Posted by PreMier

nice pulls!

Thanks guys. Unfortunately I had a setback. The next day after this workout my shoulder was sore and tight. Not sure if I over did it on the deads, or the assisted pullups. But I will rest it, and drop back a couple of notches. I suspect the pullups were the culprit. I hope so.

Originally Posted by King Silverback

GREAT workout... I agree on the Deads to a point... I sometimes like to include higher reps on the Deads and ALOT on the squats... But you know me Brotha... One and DONE LoL!!!

I don't think I worded it right. I meant for me when I try to go higher reps I think may form breaks down, so I prefer low reps. But I DO KNOW you, out there in high intensity island going for that all out set

Posted by: JerseyDevil

3/1/2012

Elliptical Machine
Manual, level 10
30 minutes

3/2/2012
Squats
warm up
115 x 6
135 x 6
155 x 6
185 x 6
205 x 10

Leg Extensions
70 x 20
100 x 18
100 x 18
100 x 20

Lying Leg Curls
70 x 15
70 x 15
70 x 15
70 x 15

Calf Raises
60 x 20
60 x 18
60 x 17
60 x 15

HS High Row
60 x 20
80 x 20
80 x 20

Low Pulley Row
70 x 15
85 x 15
100 x 15

Posted by: x~factor

Originally Posted by JerseyDevil

I am a believer that high rep deads are counterproductive, usually leading to a breakdown of form.

I agree!

Posted by: omerta2010

That's why I set a max of 12 for myself on the deads.

Seeing some value in the range I've been playing in just because the sheer weight on my spine the higher reps at the moderate weight are helping me adapt considerably better. And any break if form I just say "screw it" and move on or wait for the next set.

Take care of your shoulder JD, and I agree it was probably the pullups, I always have to be super strict when I do those or they cause some pain.

Have a great weekend, hope it's nice enough to go play with Shelby for a while. It's really nice here so should hit the park a couple times.

Posted by: King Silverback

SOLID Squats Brotha!!! I also use a Trap-Bar for my Deads... Major difference than the regular straight bar... parallel grip and pulling straight up is WONDERFUL!!! I put Deads in last so I don't get stupid (LoL) with the weight... So thats why I go higher reps 12-15, and of course you know me... 20 Reppers on the squats!!!

Posted by: davegmb

I see your stepping the weight up now. Are you doing more volume then you used to do too?

Posted by: JerseyDevil

Originally Posted by davegmb

I see your stepping the weight up now. Are you doing more volume then you used to do too?

Without a doubt, and I will probably keep it that way at least for pushing movements

Posted by: JerseyDevil

3/4/2012

One Arm DB Standing Press
15R/40L X 10
20R/45L X 10
20R/50L X 10
20R/50L X 10

Smith Machine Press
45 x 10
65 x 10
75 x 10
85 x 10

One Arm Lying Tricep Ext
15R/20L X 15
20R/25L X 15
20R/25L X 15

Tricep Pushdowns
40 x 15
40 x 15
40 x 15
40 x 15

Suspended Rows
90 x 12
100 x 12
110 x 12

Lat Pulldowns
100 x 12
100 x 12
100 x 12

Pec Deck Flyes
40 x 12
55 x 12
70 x 12
85 x 12
Never been a fan of these, but really felt good on my shoulder. My surgeon had told me these and rows are good for rehab, but this is the first I tried them.

Posted by: JerseyDevil

3/5/2012

Elliptical Machine
Manual, level 10
25 minutes

Posted by: JerseyDevil

3/6/2012

Foam roller
RC stretches

Deadlifts
warm up
135 x 8
185 x 8
225 x 10
255 x 8
Had a couple of reps left in the tank on the last set, but given the result last week, I chose to stop, and will evaluate tomorrow.

Assisted PullUps
-100 x 12
-100 x 12

Lat Pulldowns
70 x 15
100 x 12
100 x 12
100 x 12

HS Rows (one arm)
55 x 12/12
100 x 12/12
100 x 12/12
100 x 12/12

Rear Delt Machine
40 x 20
40 x 20
40 x 20

Preacher Curl Machine
50 x 20
80 x 12
80 x 12
80 x 10

Posted by: omerta2010

lookin good. Are you still doing the deads with a trap-bar or have you switched to standard?

Posted by: JerseyDevil

Originally Posted by omerta2010

lookin good. Are you still doing the deads with a trap-bar or have you switched to standard?

I was so happy when my gym got a trap bar..... but no, all the deads I have been doing are the conventional type.

Posted by: JerseyDevil

3/7/2012

Smith Incline (warm up)
45 x 15
45 x 15

BB Incline
65 x 10
85 x 10
Some 'noise' as I put it, decided to scrub and move to flat bench

Bench Press
65 x 10
85 x 10
95 x 10
95 x 10
95 x 10
105 x 10
115 x 10
First time venturing over 100 lbs since the tear. Felt fine.... some weakness in the bicep/shoulder tie in... but am happy with the progress

HS Incline (one arm)
35R/55 L X 10
45R /80L X 10
55R/100L x 10
65R/125L X 10
In tandem
140 x 20

Pec Deck
55 x 15
55 x 15
55 x 15
Shoulder felt weak, so did easy reps

LF Tricep Press
90 x 15
105 x 15
105 x 15

Lying Tricep Ext (one arm)
20R/20L X 15
20R/25L X 15
20R/25L X 15

Posted by: yellowmoomba

Progressing nicely!

No need to rush

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Progressing nicely!

No need to rush

Thanks!

It doesn't seem like it, but my doc and PT cleared me for weight training 2 months ago today. Sometimes I wonder if I am moving too quickly, but on bench for instance I have only increased 50 lbs in 8 weeks. I still have 4 months to ease into it though, and I plan on taking at least that for pressing movements.

Posted by: davegmb

I've got back into doing press ups at the end of my chest and tricep workout and the pump is fantastic. Always felt when I do lots of press ups my chest looks so much better.

Posted by: JerseyDevil

3/8/2012

Foam Roller
RC stretches
Band work (bands seem so lame compared to cables, but I swear they are better. An almost perfect constant tension, ideal to rehab my shoulder, but now I do both sides)

LISS Cardio
Treadmill, 55 minutes
BPM 107-111

Posted by: omerta2010

Have a great weekend. Great workouts in here

Posted by: JerseyDevil

3/9/2012

Squats
135 x 6
155 x 6
185 x 6
205 x 6
225 x 7

Leg Press
225 x 12
305 x 12
405 x 16

Leg Extension
100 x 20
150 x 15
150 x 15
165 x 15

Leg Curls
65 x 12
80 x 12
95 x 12

HS High Row
60 x 20
100 x 15
120 x 15
140 x 12

HS Low Row
100 x 12
150 x 12
190 x 12

Posted by: JerseyDevil

3/10/2012

Bench Press
bar x 12
65 x 12
95 x 10
115 x 12
115 x 12
115 x 12

HS Incline Press (one arm at a time)
35R/55L X 10
45R/80L X 10
55R/100L X 10
70R/125L X 12/14

Smith Machine Standing Press
45 x 12
65 x 12
85 x 12

Lat Pulldowns
70 x 15
100 x 15
100 x 15

Seated Pulley Rows
85 x 12
100 x 12
120 x 12

LF Tricep Press/Preacher Curl Mac SS
110 x 15/65 x 15
150 x 12/80 x 15
150 x 12/95 x 12

Posted by: Burner02

Originally Posted by P-funk

Not too far. Mesa is the next town east from Tempe (were my facility is). Although Mesa is huge so some parts may be a little bit further. But it isn't too bad.

patrick

well, if I do end up on the Phoenix area next year, will look ya up

Posted by: JerseyDevil

3/11/2012

LISS Cardio
treadmill, 50 minutes

Posted by: yellowmoomba

Originally Posted by JerseyDevil

3/11/2012

LISS Cardio
treadmill, 50 minutes

Keeping at it I see....Ready for the beach yet?

Posted by: davegmb

Some big high rep leg pressing there JD

Posted by: juggernaut

nice job on the squats

Posted by: King Silverback

Missed some SERIOUS workouts in here Brotha... Your progression is excellent, and solid pressing movements... How is your shoulder holding up and feeling???

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Keeping at it I see....Ready for the beach yet?

Actually, due to a lack of working out, and post op recovery, I lost a lot of muscle, and picked up too much fat. After my successful CKD diet my weight was 195 at around 10% bf. It dropped to 183 at one point and I'm guessing 13% bf, sort of a low carb overshoot ... After getting back in the weight room I have been upping the calories in sort of a bulk. So far it is working. Since returning to the weights, I am up 10-12 lbs (thank you muscle memory), and actually dropped a few lbs of fat. Today I was 205 lbs at 15% bf. The cardio is because I want to work my heart, and burn more fat and not at the expense of muscle.

Originally Posted by davegmb

Some big high rep leg pressing there JD

Playing with high volume

Originally Posted by juggernaut

nice job on the squats

Thanks Big Guy..... focusing on great form, and getting LOW. Not ATG low, but below parallel

Originally Posted by King Silverback

Missed some SERIOUS workouts in here Brotha... Your progression is excellent, and solid pressing movements... How is your shoulder holding up and feeling???

Your middle name is SERIOUS! Shoulder is coming along great. I have one issue that bothers me but overall I am crazy happy with my progress.

Posted by: JerseyDevil

3/12/2012

Seated Smith Machine Press
45 x 12
65 x 12
85 x 12
95 x 12

One Arm DB Press
15R/40L X 12
20R/45L X 12
25R/50L X 12

Arnold Presses
25's x 10
25's x 10
25's x 10

DB Rows
50 x 15/15
50 x 15/15
50 x 15/15

Assisted PullUps
-100 x 12
-100 x 12
-100 x 12

Tricep Pushdowns
40 x 15
40 x 15
40 x 15

Posted by: yellowmoomba

Good to hear you are putting some muscle back on

Beach weather doesn't start until Memorial Day

Posted by: JerseyDevil

3/13/2012

Deadlifts
warm up
135 x 8
185 x 6
225 x 5
255 x 5
285 x 6

Leg Press (light)
225 x 20
315 x 15
315 x 15
315 x 15
315 x 15

Hyperextensions
+35 x 12
+35 x 12
+35 x 12

Lat Pulldowns
70 x 15
100 x 15
100 x 15

Rear Delt Machine
40 x 15
40 x 15
40 x 15
40 x 15
This is one movement that brings out a weakness in my repaired shoulder. Taking it easy and 'squeezing' the reps

Preacher Curl Machine
50 x 20
85 x 15
100 x 15
100 x 13

Posted by: omerta2010

It's funny what we consider "light" on the legpress.

Posted by: davegmb

I never do hypers need to get into this

Posted by: King Silverback

Fantastic workouts... NICE "Light" presses too!!!

Posted by: x~factor

To me, light, as in high reps, are a lot harder and more 'painful' than doing heavy 3's or single reps. Not looking forward to those type of workouts at all.

Posted by: PreMier

hypers and reverse hypers are essential imo. and dont feel bad jd, im 19%

Posted by: omerta2010

Congrats on your guys keeping DeSean.

I'm just hoping Manning stays the f*** out of the afc west.

Posted by: JerseyDevil

Originally Posted by davegmb

I never do hypers need to get into this

I rotate them in and out.... GMs are probably better

Originally Posted by King Silverback

Fantastic workouts... NICE "Light" presses too!!!

Thanks buddy

Originally Posted by x~factor

To me, light, as in high reps, are a lot harder and more 'painful' than doing heavy 3's or single reps. Not looking forward to those type of workouts at all.

Lactic acid build up sucks!

Originally Posted by PreMier

hypers and reverse hypers are essential imo. and dont feel bad jd, im 19%

I have never done reverse hypers.... I'm not complaining about my bf

Originally Posted by omerta2010

Congrats on your guys keeping DeSean.

Yeah I'm glad they finally signed him..... he can be a pain in the ass, but he is such a threat. All you have to do is watch the highlights of the punt return against the Giants back in 2010 to see his explosive speed.

Posted by: JerseyDevil

3/15/2012

Bench Press
45 x 12
65 x 12
95 x 12
115 x 12
120 x 12
120 x 12

HS Incline Press (one are at a time)
35R/55L X 12/12
55R/100L X 12/12
65R/125L X 15/12
75R/145L X 15/13

Push Ups
bw x 20
bw x 20
bw x 20

Assisted Pull Ups
-100 x 15
-100 x 13
-100 x 13

Seated Pulley Rows
70 x 15
100 x 12
140 x 12

DB Lying Tricep Ext
15's x 15
20's x 15
25's x 15
25's x 15

Rope Pushdowns
30 x 12
30 x 12
30 x 12

Posted by: juggernaut

Originally Posted by x~factor

To me, light, as in high reps, are a lot harder and more 'painful' than doing heavy 3's or single reps. Not looking forward to those type of workouts at all.

Especially on the legs, they absolutely suck. I was doing back squats for my primary exercise and used front squats as my assistance at 4x15. My wind at the end of the move was shot and I was sore as hell the next day.

Posted by: JerseyDevil

3/16/2012

RC Stretches

Preacher Curl Machine
50 x 20
85 x 15
100 x 15
100 x 13
100 x 12

Wrist Curls
40 x 20
40 x 20
40 x 20

Reverse Wrist Curls
40 x 15
40 x 15
40 x 15

Ab Crunch Machine
65 x 20
65 x 15
65 x 13

LISS Cardio
treadmill, 50 minutes

Yeah I know..... felt like getting a good pump

Posted by: PreMier

what kind of stretches are you doing? for rc i mean

Posted by: JerseyDevil

Originally Posted by PreMier

what kind of stretches are you doing? for rc i mean

They were given to me by the PT. Hard to explain.

Posted by: omerta2010

Originally Posted by JerseyDevil

Yeah I know..... felt like getting a good pump

You know me to well, have a great weekend.

Posted by: JerseyDevil

3/17/2012

Bench Press
45 x 12
65 x 12
95 x 12
115 x 12
135 x 15

Seated DB Presses
20's x 12
25's x 12
30's x 12

Smith Machine Incline
65 x 15
95 x 12
115 x 12

Rear Delt Machine
40 x 15
45 x 15
45 x 15

Ab Crunch Machine
50 x 20
65 x 20
65 x 20

Posted by: yellowmoomba

Back to 135 on the bench

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Back to 135 on the bench

Yeah, I just had to try it. It's been 9 months since I tore the rotator cuff..... and it was in the same gym, and on the same bench. When it happened I was warming up and had only done 1 rep with 135, then in the descent...... POP. So this was a psychological thing, sort of like climbing back on the proverbial horse. Felt very easy..... I do need to slow down a little. I progressed very slowly at first, but in the last 4 weeks, I went from 95 lbs to 135 lbs on the bench.

Posted by: JerseyDevil

3/18/2012

Squats
warm up
135 x 10
155 x 10
185 x 10
205 x 10
225 x 8

Hack Squat Machine
135 x 12
135 x 12
135 x 12
135 x 12
short RI, brutal burn

Leg Extension
105 x 12
105 x 12
105 x 12

Standing Calf Raise
135 x 15
135 x 15
135 x 15

Short, sweet and effective

Posted by: yellowmoomba

Originally Posted by JerseyDevil

10 lbs a week is pretty good

At that rate you'll be benching 225 in just about two more months

Posted by: omerta2010

Slayed the beast.

Just be careful.

Well that and slow down so you aren't benching more than me in the next month.

Posted by: JerseyDevil

3/19/2012

Liss Cardio
Walked 60 minutes in park. Beautiful day here in the Philly area

Posted by: omerta2010

I wish we had a park around our office, would be a nice getaway. So is it officially spring over there now?

Posted by: PreMier

i noticed there are 2 types of barbells at my gym. one has the rings(where i usually put my ring finger) several inches more towards the ends than the other. when i do the very wide grip it hurts my shoulders a lot, and ive been wondering wtf is wrong with me. i dont know if your gripping too wide or not, but thought id share my experience

Posted by: JerseyDevil

Originally Posted by omerta2010

I wish we had a park around our office, would be a nice getaway. So is it officially spring over there now?

Yep. March 20 was the first day of spring

Posted by: JerseyDevil

Originally Posted by PreMier

i noticed there are 2 types of barbells at my gym. one has the rings(where i usually put my ring finger) several inches more towards the ends than the other. when i do the very wide grip it hurts my shoulders a lot, and ive been wondering wtf is wrong with me. i dont know if your gripping too wide or not, but thought id share my experience

Thanks for the insight Jake. But fortunately, my shoulders don't hurt. I am 7-1/2 months post op, and the goal is to return to pressing with 'normal' weight in 12 months. Any sooner is too fast, and some say 18 months is more like it. I do get some joint noise when doing incline presses, but they are not painful at all. My surgeon said this is just scar tissue rubbing against the tendon, and not to worry about it. But if I feel it, I stop (some days it doesn't do it). Thankfully it is only that one movement.

Posted by: JerseyDevil

3/20/2012

Seated Military Press
bar x 12
55 x 12
65 x 12
85 x 12
85 x 12

BB Incline Press
bar x 12
65 x 12
85 x 12
105 x 12
115 x 15

Seated Pulley Rows
70 x 15
100 x 12
140 x 13
140 x 12
140 x 12

Assisted Pull Ups
-90 x 12
-90 x 12
-90 x 12

Tricep Press Machine
110 x 15
150 x 12
150 x 12
150 x 12

JM Press
bar x 10
65 x 10
85 x 10
85 x 10
Me likey. The Tate video really helped. I wasn't doing these correctly in the past

Posted by: juggernaut

Dave Tate is the cat's meow. Glad to see you doing them!

Posted by: PreMier

i like jm's they kick your ass

Posted by: JerseyDevil

3/21/2012

Deadlifts
warm up
135 x 8
185 x 8
225 x 8
265 x 3
280 x 3
300 x 6

Leg Press
225 x 15
315 x 15
315 x 15
315 x 15
315 x 16

Lat Pulldowns
100 x 15
120 x 13
120 x 12

Rear Delt Machine
45 x 15
50 x 15
50 x 15

Hyperextensions
+35 x 15
+35 x 15
+35 x 15

BB Curls
45 x 15
60 x 15
70 x 15
70 x 15

Posted by: JerseyDevil

3/22/2012

RC stretches
Foam roller

LISS Cardio
40 minutes

Posted by: JerseyDevil

3/23/2012

Bench Press
bar x 12
95 x 12
115 x 12
135 x 15
135 x 15
135 x 15

Smith Incline Press
95 x 12
115 x 12
135 x 15

Seated DB Press
20's x 15
25's x 15
30's x 15

HS High Row
80 x 12
100 x 12
120 x 12
140 x 12

Lat Pulldowns
70 x 15
100 x 15
120 x 15
120 x 12

Tricep Pushdowns
40 x 15
50 x 15
50 x 15

Posted by: JerseyDevil

3/24/2012

Squats
warm up
115 x 8
135 x 8
155 x 6
185 x 6
205 x 15

Leg Extensions
100 x 15
130 x 15
165 x 15

Seated Leg Curls
100 x 15
100 x 15
100 x 15

Standing Calf Raises
85 x 20
85 x 20
85 x 20

Posted by: omerta2010

Great workouts. I also see you've been using the foam roller as well. I've become very fond of it.

Hope you have a great weekend and give Shelby an extra treat from me.

Posted by: x~factor

Originally Posted by JerseyDevil

Squats
warm up
115 x 8
135 x 8
155 x 6
185 x 6
205 x 15

That must burn like a mofo!

Posted by: davegmb

I think I win the award for weakest member on this forum hands down! Even JD coming back from surgery smashes my numbers haha never mind

Posted by: JerseyDevil

Originally Posted by omerta2010

Great workouts. I also see you've been using the foam roller as well. I've become very fond of it.

Hope you have a great weekend and give Shelby an extra treat from me.

I love that damn foam roller! My PT got me started on that as a loosening up protocall. Just sent you a pic msg of Shelby.

Originally Posted by x~factor

That must burn like a mofo!

OMG.... YES!! Goal is 20 reps.

Originally Posted by davegmb

I think I win the award for weakest member on this forum hands down! Even JD coming back from surgery smashes my numbers haha never mind

It's all relative my friend. The weight used is a means to an end. The weight is not important, the end result is. I forget who said it, but a favorite gym quote of mine is "it's not how much you can bench press, it's how much you LOOK like you can bench press".

Posted by: JerseyDevil

3/25/2012

LISS Cardio
Treadmill, 50 minutes

Posted by: omerta2010

Originally Posted by JerseyDevil

Another one is "Check your ego at the door"

oh yeah and I just made this one up: "Don't post on the forum when your hung over after a "hungover" workout"

JD got the pic, Shelby looks great and happy but you might want to have a chat with her about the people she hangs out with.

She'd be jealous though, my girl gets to ride in front.

Posted by: JerseyDevil

Originally Posted by omerta2010

She'd be jealous though, my girl gets to ride in front.

I always have the seats folded down in my SUV, and she seems content to have the whole back to herself

Posted by: JerseyDevil

3/26/2012

Seated Military Press
warm up
65 x 12
85 x 12
95 x 12
105 x 15

BB Incline Press
warm up
85 x 12
95 x 12
105 x 12
115 x 15
115 x 15
115 x 15

Assisted Pull Ups
-90 x 12
-90 x 12
-90 x 12

Tricep Presses
150 x 12
150 x 12
150 x 12

ss'ed with

Rope Pushdowns
30 x 15
30 x 15
30 x 15

Posted by: omerta2010

Originally Posted by JerseyDevil

I always have the seats folded down in my SUV, and she seems content to have the whole back to herself

Yeah Shelby wins.

Killer MP's.

Posted by: JerseyDevil

Originally Posted by omerta2010

Yeah Shelby wins.

They both do.... spoiled brats

Posted by: JerseyDevil

3/27/2012

Foam Roller
RC Stretches

JM Presses
warm up
65 x 10
85 x 10
95 x 10
95 x 10

DB Lying Tricep Extension
20's x 15
25's x 15
25's x 15
30's x 14

DB Preacher Curls (one arm at a time)
20 x 15/15
25 x 15/15
30 x 15/15
30 x 15/15

Bicep Curl Machine
50 x 15/15
70 x 15/15
90 x 12/12

Wrist Curls/Reverse Wrist Curls
40 x 20/40 x 15
40 x 20/40 x 15
40 x 20/40 x 15

HS Rear Delt Machine
55 x 15
55 x 15
55 x 15

Posted by: JerseyDevil

3/28/2012

Deadlifts
bar x 8
135 x 8
185 x 6
225 x 5
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

Leg Press
225 x 15
315 x 15
405 x 12
405 x 18

Seated Leg Curls
85 x 15
100 x 15
100 x 15
100 x 15

Hyperextensions
+35 x 15
+35 x 15
+35 x 15

Seated Calf Raises
55 x 20
55 x 20
55 x 20

Posted by: omerta2010

Holy volume batman.

Posted by: JerseyDevil

3/29/2012

LISS Cardio
treadmill, 45 minutes

Posted by: JerseyDevil

3/30/2012

Bench Press
bar x 12
65 x 12
95 x 12
115 x 12
135 x 15
155 x 15

HS Incline Press (one arm at a time)
45R/80L X 10/10
55R/100L X 10/10
80L/135L X 10/12

Pec Deck Flye
40 x 15
55 x 15
85 x 15
85 x 15

Stiff Arm Pushdowns
40 x 15
55 x 15
55 x 15
55 x 15

Rope Pushdowns
30 x 15
40 x 15
40 x 15
40 x 13

Posted by: PreMier

hey jd, is there are reason you did so many reps at 265?

Posted by: x~factor

Deadlifts on leg day.

Posted by: JerseyDevil

Originally Posted by PreMier

hey jd, is there are reason you did so many reps at 265?

Felt like doing a 5 x 5, instead of the typical ramp up type sets I usually do. Kicked my ass.....

Originally Posted by x~factor

Deadlifts on leg day.

Yeah baby!

Posted by: yellowmoomba

Benching looking good Jersey

Posted by: JerseyDevil

4/1/2012

Seated Military Press
bar x 10
65 x 10
85 x 10
105 x 13

BB Incline Press
65 x 10
95 x 10
115 x 10
135 x 15*
*Oh I love to incline press.... so to finally get to this point after surgery has me grinning ear to ear. Although incline stresses the shoulder capsule more then flat bench, for me at this point it feels more comfortable.

Standing DB Press (one arm at a time)
20R/25L X 10
25R/35L X 10
30R/45L X 12

Lying DB Tricep Extensions
20's x 15
25's x 15
30's x 15
35's x 12

Pushdowns
40 x 15
50 x 15
60 x 15
60 x 13

Posted by: JerseyDevil

4/2/2012

LISS Cardio
45 minutes, treadmill

Posted by: JerseyDevil

4/3/2012

HS Pulldown
100 x 15
120 x 12
150 x 12
150 x 12

Lat Pulldowns
70 x 15
100 x 15
100 x 15
100 x 15

Seated Pulley Row
70 x 12
100 x 12
120 x 12
140 x 12

One Arm DB Rows
50 x 15/15
75 x 12/12
75 x 12/12

Hyperextensions
+35 x 15
+35 x 15
+35 x 15

Rear Delt Machine
55 x 15
55 x 15
55 x 15

Posted by: davegmb

Originally Posted by JerseyDevil

4/1/2012

Seated Military Press
bar x 10
65 x 10
85 x 10
105 x 13

BB Incline Press
65 x 10
95 x 10
115 x 10
135 x 15*
*Oh I love to incline press.... so to finally get to this point after surgery has me grinning ear to ear. Although incline stresses the shoulder capsule more then flat bench, for me at this point it feels more comfortable.

Standing DB Press (one arm at a time)
20R/25L X 10
25R/35L X 10
30R/45L X 12

Lying DB Tricep Extensions
20's x 15
25's x 15
30's x 15
35's x 12

Pushdowns
40 x 15
50 x 15
60 x 15
60 x 13

Yeah the shoulder issue on db inclines isn't as bad for me as on bb inclines

Posted by: JerseyDevil

4/4/2012

Squats
bar x 10
115 x 8
135 x 8
155 x 8
185 x 8
205 x 8
225 x 10

Leg Extensions
85 x 20
85 x 20
85 x 18
85 x 17

Seated Leg Curls
85 x 20
85 x 18
85 x 18
85 x 17

Seated Calf Raises
55 x 20
55 x 20
55 x 18
55 x 18

Posted by: omerta2010

Nice.

Posted by: JerseyDevil

4/5/2012

Bench Press
bar x 12
65 x 12
95 x 12
115 x 12
135 x 15
155 x 17

HS Incline Press (one arm at a time)
55R/100L X 12/12
75R*/125L X 12/12
85R*/145L X 12/9
Most weight since surgery, felt easy...

Pec Dec Flye
70 x 15
85 x 15
100 x 15

Push Ups
bw x 20
bw x 18
bw x 16

Short and sweet. Shoulder felt a little uncomfortable during the flat bench....but afterwards, no pain or discomfort at all. A great sign. Tendon is still in healing mode.

Posted by: JerseyDevil

4/6/2012

LISS Cardio
Treadmill, 40 minutes

Posted by: JerseyDevil

4/7/2012

Seated Military Press
bar x 45
65 x 12
95 x 12
105 x 12
115 x 10
BB Incline Press
bar x 12
65 x 12
95 x 12
115 x 12
135 x 12
150 x 12

Standing DB Press (one arm at a time)
25R/25L X 12/12
30R/35L X 12/12
30R/45LX 12/12
30R/55L X 12/10

Lying DB Extensions
20's x 20
25'x x 20
30's x 20
35's x 17

Tricep Pushdowns
40 x 20
50 x 15
60 x 15
70 x 12

Posted by: omerta2010

Kick ass MP's.

Hope you have a great Easter

Posted by: davegmb

Yeah can see the shoulder getting stronger

Posted by: JerseyDevil

Originally Posted by omerta2010

Kick ass MP's.

Hope you have a great Easter

Originally Posted by davegmb

Yeah can see the shoulder getting stronger

Shoulder is getting stronger. Still need to resist the temptation to progress too quickly. Certain movements make me fully aware I am far from 100%, while others make me feel like I am ready

Hoping both of you gents had a wonderful Easter!

Posted by: JerseyDevil

4/9/2012

BB Bent Over Rows
warm up
95 x 12
115 x 12
135 x 12
155 x 12

Assisted Pull Ups
-100 x 12
-90 x 12
-90 x 12
I have been trying to add some mass, and succeeded.... Sure makes the pull ups harder!

Seated Pulley Rows
70 x 15
100 x 15
140 x 12
140 x 10

Lat Pulldowns
100 x 15
100 x 15
100 x 15

Rear Delt Machine
55 x 15
55 x 15
55 x 15

Preacher Curl Machine
65 x 15
95 x 12
125 x 10
80 x 15

Posted by: yellowmoomba

Looks like you are almost all healed up

Posted by: omerta2010

Originally Posted by JerseyDevil

Assisted Pull Ups
-100 x 12
-90 x 12
-90 x 12
I have been trying to add some mass, and succeeded.... Sure makes the pull ups harder!

Don't ya hate that.

Your left and right side numbers are consistently coming together which is awesome. Hope you had a great weekend.

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Looks like you are almost all healed up

Getting there.... still not to the point of going to failure on pressing movements.

Originally Posted by omerta2010

Don't ya hate that.

Your left and right side numbers are consistently coming together which is awesome. Hope you had a great weekend.

Yeah..... right?! Gain mass, pull up goes down, LOL

Posted by: omerta2010

hahah yeah I try to remind myself that when all these other guys are getting BW pullups they are 50-60lbs less than when I do a BW pullup. Doesn't make me feel better, but it does help me realize I'll definately be bigger once I can do them.

For me using the bands has really made a difference vs the assisted pullup machine I'd been using for years. Might be something to try if your gym has them.

Posted by: JerseyDevil

4/10/2012

Squat
bar x 10
115 x 10
135 x 8
155 x 8
185 x 8
205 x 13
Just didn't have it today

Leg Extensions
85 x 20
85 x 20
85 x 20
85 x 18

Seated Leg Curls
100 x 20
100 x 20
100 x 18

Calf Raises on Hack Squat Machine
100 x 20
100 x 20
100 x 18
100 x 15

Posted by: omerta2010

dunno, 205x13 isn't anything to sneeze at.

Posted by: JerseyDevil

No bands.... would like to try!!

Posted by: JerseyDevil

4/12/2012

BB Incline Press
bar x 12
65 x 12
95 x 12
115 x 12
135 x 15
150 x 15

HS Incline (one arm at a time)
65R/100L X 12/12
80R/125L X 12/12
100R/145L X 10/9

Pec Deck Flyes
70 x 15
85 x 15
100 x 15

DB Lying Tricep Ext
20's x 15
25's x 15
30's x 12

Pushdowns
40 x 20
50 x 16
60 x 13
40 x 20

Posted by: JerseyDevil

4/13/2012

HS High Row
80 x 12
100 x 12
120 x 12
160 x 10
160 x 10

Assisted Pull Ups
-100 x 10
-100 x 10
-100 x 10

Lat Pulldowns
70 x 15
100 x 12
100 x 12
100 x 17

HS Low Row
100 x 12
190 x 12
240 x 10
240 x 8

DB Curls SS'ed w/Preacher Curl Machine
20's x 15/65 x 15
25's x 12/65 x 15
25's x 10/65 x 12
20's x 13/65 x 10

Posted by: davegmb

Don't have access to these hammer strength machines, you seem a big fan

Posted by: x~factor

Does the HS weigh anything empty? Do you add it to the count on your weight?

Posted by: JerseyDevil

Originally Posted by davegmb

Don't have access to these hammer strength machines, you seem a big fan

Some yes, some no. Their incline press is my favorite, and most of the back machines are good too.

Originally Posted by x~factor

Does the HS weigh anything empty? Do you add it to the count on your weight?

Yeah, like 7-10 lbs.... I don't add anything to the weight count

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