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Originally Posted by JerseyDevil
Only if you can talk Johnnny into it
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Originally Posted by PreMier
I hope a giant ice cicle falls ontop of his head.
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Originally Posted by gwcaton
JD,
I like those face pulls too. I do mine seated .Did you read the Dec. newsletter ? It has really been pretty good the last 2-3 months . |
. It was good.
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Originally Posted by rock4832
Nice w/o JD. How the elbows hold up? Did you have trouble not getting pulled forward for the face pulls?
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. I'm going to try facing backwards on an incline bench with DB's also and see which I like best.
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Originally Posted by JerseyDevil
Pretty good. I felt it a bit today, but no 'cracking' which is another good sign. I applied moist heat before, and ice afterwards. This week is the best it's ever felt since the injury while working out. That coincides with being home all week, and not typing at my computer at work 8-9 hours a day.
At first I did have some trouble. I just leaned backwards, and let my fat ass work as a ballast . I'm going to try facing backwards on an incline bench with DB's also and see which I like best. |
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Originally Posted by JerseyDevil
I used a hot water bottle for about 10 minutes, and got to the gym and started benching about 10 minutes later.
I try to keep my elbows on my chair's arm rests or in the air. But when I get going I sometimes rest them on the desktop. |
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Originally Posted by JerseyDevil
Patrick, if you read this.... I really liked these. Used a pulley and a rope pushdown attachment. Set the pulley to eye level. Felt it strongly in rhomboids. Not sure if I'll always do these on chest day, just wanted to try them. But it actually felt like a good finisher to three pressing movements.
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Originally Posted by rock4832
Hot water bottle?!? So you take a regular water bottle that you drink outta and put hot water in it?
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Originally Posted by PreMier
Yea.. the big thick rubber red ones... you tard
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Originally Posted by JerseyDevil
Mine looks like a rubber ducky....
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Is that what happens when you get older? Oh I'm feeling weird tonight
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Originally Posted by JerseyDevil
Saturday, January 1st
Would have done legs today... but my gym was closed for New Year's. Lightweights . For the first time in a long time, I walked my 3.3 mile outdoor course. After doing so, I realized I REALLY need to do more cardio. Powerwalked for 48 minutes. |
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Originally Posted by rock4832
Hey JD. Do you ever run any longer?
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Originally Posted by BigDyl
I'm with you on the gym close. I wanted to do legs also.
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Originally Posted by JerseyDevil
Nope. Walking and elliptical machine is my cardio now. My best run was in a 13.1 mile race, averaged 6:55 a mile.... but those days are long gone.
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. Short version is I screwed up my lower back big time after all those 35+ miles a week. My goal was a half marathon (Dayton River Corridor Classic) at a 7:30 pace, then later a full marathon (Columbus Marathon) the next year. I exceeded my goal at the half marathon, but shortly thereafter I started experiencing nerve damage from the excessive pounding. I would get shooting pains and numbness down my right leg AND right nut. The right side of my lower back would lock up in spasms also. Stopped running for a year before it felt normal again. 
slows ya down . If I spend any time talking during my wo I'm there forever . I need to get me a hyperx bench .
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Originally Posted by JerseyDevil
To this day I still enjoy doing cardio, just with less intensity. I really like the elliptical machine, sort of a cross between walking and running without the impact.
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315 on SLDL is great!!
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Originally Posted by yellowmoomba
Good lifts Jersey
315 on SLDL is great!! |
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Originally Posted by JerseyDevil
Thanks YM! Hey tough loss in the Rose Bowl. For the only time all year, I was a cough, cough... Michigan fan. I route for the Big Ten in all bowl games and I was pulling for Blue all the way. Great game.
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The IOWA game was great too!!
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Originally Posted by JerseyDevil
Thanks CP. I like that. Sounds like a good name for a new journal. "Jersey's No Bullshit Journal"
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Originally Posted by PreMier
Was you gym packed with the new years resolutionists?
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Originally Posted by rock4832
Nice w/o JD. Are you going to failure on the last set of each exercise?
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Originally Posted by JerseyDevil
Tuesday, January 4th
CG Bench bar x 10 135 x 8 155 x 8 185 x 8 225 x 7 250 x 6 HS Shoulder Press 100 x 8 150 x 8 190 x 8 240 x 8 280 x 7 Side Lateral Raises 20's x 10 25's x 10 30's x 10 35's x 10 Pushdowns 50 x 12 60 x 12 70 x 12 80 x 12 Tonight was the first time in about a year that I worked out in the evening. Got to the gym at 6:00 pm. I had a theory that my elbow would be better warmed up, and that doing morning wo's then typing on a keyboard all day wasn't a good thing. I was a bit surprised to feel my wrists and lower forearms feel super weak while doing CG's after work. Maybe keyboarding all day is more detrimental then I thought. The elbow overall feels good though, so we shall see. |
. Good luck man. I will be following, as I always do.
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Originally Posted by JerseyDevil
P: Coming from you, that is a supreme compliment. My 'close grips', aren't really all that close. First finger inside the smooth part. It is much closer then my regular grip benches though. I do CG's cuz I want to work my inner chest (Johnnny told me it would work).
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Originally Posted by rock4832
And as Johnnny's said, it really hits that inner chest, and if you bring it in closer to your neck, you can blow up your upper chest at the same time
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Originally Posted by yellowmoomba
Jersey's pushing sets are top notch!!! You da man Jersey ... You da man!!!
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Originally Posted by fantasma62
JD, what's doing???
I am back for good....The therapist told me that my shoulder was strong enough, but to take it easy, so I'll be around more often..... I hope all is going well... |
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Originally Posted by CowPimp
I deem that close enough. I only have two fingers on the smooth part, and I bet you're a bigger guy than I am.
Hell, powerlifters sometimes consider a thumbs distance away from the smooth part close grip. |
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Originally Posted by PreMier
I wonder how many resolutionists will die before the end of the month
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Originally Posted by gwcaton
140 for 1 arm HS rows !!!! WoW That HS equipment must be something.
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Originally Posted by JerseyDevil
Didn't mention this yesterday but.... Went to a elbow specialist, one of the best in this region, to review my previous MRI, xrays, and treatment. I wanted another opinion of what's going on. What a difference over the last guy I saw. Super professional and you could just tell he knew his stuff.
Anyway, the problem is bone spurs on my elbow. He said, it is not uncommon to see this in someone who lifts heavy weights. It's the body's attempt to repair itself by providing more surface area to the joint, and while it isn't a problem itself, it can cause pain because ligaments rub on the spurs when stressed. The good news is I have plenty of cartilage and the spurs are moderate. He did say the early problem was medial epicondylitis (golfer's elbow), which inflammed the ligament, which in turn starting rubbing on the bone spur. He went on to say the 'cracking' sound from my left elbow I heard while doing heavy sets, is the ligament snapping across the spur. He agreed with my earlier accessment that this is my warning sign, for bench press any way. He said to keep doing what I've been doing. Eliminate exercises that aggravate it, and find my limits on others. If it isn't causing pain, then I should be ok. It will require a lot of tweaking on my part, and it will be a chronic problem that isn't going to go away. If the spurs get severe, then he will do arthroscopic surgery to remove them. He said the spurs are in a good place and the procedure would be straight forward and full recovery should be in 3 or 4 weeks. But for now, I'm far from needing that. It was so nice to have a superb doctor explain all this to me, and I feel confident he is right on the money with his diagnosis. |
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Originally Posted by PreMier
Its nice to find a dock that knows wtf they are talking about.
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| 280 x 11 |
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That doesn't look "crappy" to me
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Originally Posted by JerseyDevil
Tuesday, January 11th
CG Bench bar x 10 135 x 8 155 x 8 185 x 8 225 x 8 245 x 7 HS Shoulder Press 100 x 10 170 x 8 190 x 8 240 x 8 300 x 7 Front Raises 25's x 10/10 30's x 8/8 35's x 8/8 Pushdowns 60 x 12 80 x 12 80 x 12 Kind of a crappy day at work today. Not really in the mood to wo, but got in, got out in about 40 minutes. |
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Originally Posted by PreMier
Yea, but pretty soon if you dont use straps.. you'll have that 'rip your own cock off' grip, that P is always talking about
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| Next time I do 265 I should limit myself to 3 reps, no matter how strong I feel. Elbow feels good though, so we shall see if it bothers me for the next couple of days. |
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Originally Posted by P-funk
warm up. drop the reps to 3. cut your rest interval in half and do a few more sets instead of pushing through it for one hard set.
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Originally Posted by JerseyDevil
Sunday, January 16th
Squats 135 x 8 185 x 5 225 x 5 275 x 5 315 x 3 Leg Press 4 plates x 8 6 plates x 6 8 plates x 6 10 plates x 6 10 plates x 6 (+ two 25's) 12 plates x 6 14 plates x 4 Leg Extension 150 x 15 210 x 12 255 x 18 Ab Roller Crunches 50 50 Spread Eagle Sit-Ups +8 lb medicine ball x 12 +8 lb medicine ball x 12 +8 lb medicine ball x 12 Hyperextensions +40 x 12 +40 x 12 +40 x 12 +40 x 12 Usually do SLDL's after squats, but decided to mix it up today since I want to rest my elbow. I can tell I tweaked it a bit yesterday, but it feels pretty good. Haven't done leg presses in months, so gave them a whirl. |
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Originally Posted by rock4832
Yeah, no kidding LOL! Nice w/o JD. How do you like that ab roller?
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Sounds like your early warning device is working great if the elbow is doing good this morning
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Originally Posted by MonStar
Workouts look very solid bud.
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.. How's the job going? I notice your not working as many crazy hours.
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Originally Posted by rock4832
Yep, only 40hours. But the job is sapping me so much. Before I didn't have to worry about my next day, now I do. Still so much to learn.
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Originally Posted by JerseyDevil
Yeah, jobs usually aren't much fun. That's why it's called work
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can't touch this !!!
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Originally Posted by yellowmoomba
Good to see those heavy Incline HS!!
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Originally Posted by rock4832
Smartass
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. I know what you mean man. Stress... and it's not a good thing.
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Originally Posted by gwcaton
Way to go JD !
It's Hammer time ! can't touch this !!! |
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Originally Posted by JerseyDevil
Thanks C. I do think these are really effective. Since I did regular BB inclines for the first time in a couple of months and still managed 225 x 10, that proves to me that the HS version is the real deal
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Originally Posted by JerseyDevil
Sunday, January 23rd
Squats bar x 8 135 x 5 185 x 5 225 x 5 275 x 8 225 x 18 SLDL's 135 x 5 225 x 5 315 x 5 315 x 5 Leg Extensions 150 x 12 210 x 12 255 x 18 This wo seemed hard today. Maybe it was the fact I shoveled snow several times the last two days. I also was in the bit of hurry since my gym opened late at noon and I wanted to watch the PHILADELPHIA EAGLES FINALLY WIN A NFC CHAMPIONSHIP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! |
LOL Ans 255 for leg extensions 
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Originally Posted by JerseyDevil
Sunday, January 23rd
Squats bar x 8 135 x 5 185 x 5 225 x 5 275 x 8 225 x 18 SLDL's 135 x 5 225 x 5 315 x 5 315 x 5 Leg Extensions 150 x 12 210 x 12 255 x 18 This wo seemed hard today. Maybe it was the fact I shoveled snow several times the last two days. I also was in the bit of hurry since my gym opened late at noon and I wanted to watch the PHILADELPHIA EAGLES FINALLY WIN A NFC CHAMPIONSHIP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! |
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Originally Posted by rock4832
Nice JD, looking good. Where are you btw in your cycle?
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Originally Posted by yellowmoomba
Go Phili!!
Nice SLDL's Jersery - 315 is a lot of weight!! |
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Originally Posted by JerseyDevil
Sunday, January 23rd
Squats bar x 8 135 x 5 185 x 5 225 x 5 275 x 8 225 x 18 SLDL's 135 x 5 225 x 5 315 x 5 315 x 5 Leg Extensions 150 x 12 210 x 12 255 x 18 This wo seemed hard today. Maybe it was the fact I shoveled snow several times the last two days. I also was in the bit of hurry since my gym opened late at noon and I wanted to watch the PHILADELPHIA EAGLES FINALLY WIN A NFC CHAMPIONSHIP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! |
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Originally Posted by JerseyDevil
That was funny IT. I was posting in your journal, right when you were posting in mine
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Originally Posted by JerseyDevil
You mean AAS cycle? I'm two months off cycle, and I don't think I'm going back on. I really, really, really wanted to do one more but the illegality of it has always bothered me. Frankly, after trying it, I don't think the risks are worth the rewards. But damn, I liked being "on".
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When we'd have to do them in Tae Kwon Do I'd just lay on the floor LOL. Nice w/o JD.
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Originally Posted by Luke9583
Damn, everybody's a MoFo except me
I like mom's |
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Originally Posted by yellowmoomba
Luke - YOU ARE A MOFO!! A D-town MOFO!!
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Originally Posted by gwcaton
Hey JD,
You don't have to be a wannabe !! You are a MoFo |
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Originally Posted by yellowmoomba
How'd the deads go today ???
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Originally Posted by JerseyDevil
Damn this was a good wo. The high rep deads definitely 'shocked' my body. I was mildly trembling thoughout the rest of the wo.
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Originally Posted by rock4832
Great job JD. Seems everyone is doing it, I have to try it sometime
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Didn't your mother ever tell you just because everyone else is doing it, doesn't make it right? It's definitely different then doing the normal heavy low volume set. Make sure you keep "good form" - you definitely don't want jackup your back.
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). My best was averaging 6:55 miles for a 13.1 mile road race, and also 6:18 miles for a 5k (3.1 miles).
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Hammer Strength Incline Press 100 x 8 150 x 6 190 x 6 240 x 6 300 x 7 |
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Originally Posted by JerseyDevil
Good question and I see your point. Even when I followed heavy flat bench with inclines, I still warmed up with 135 and moved up for the inclines. I've always liked to get the 'feel' of a movement before I go to the work sets, especially now.
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Originally Posted by JerseyDevil
And Archangel, good to see you here... don't think I haven't peeked into your journal also
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I'll take all the help I can get!!! 
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Originally Posted by JerseyDevil
Sunday, January 30th
Warm-up: 5 minutes bike, 100 rpm Speed Box Squats 135 x 8 185 x 3 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 Haven't done these since I heard something 'pop' in my lower back when doing a 350 x 1 box squat. Guess I've been nervous about trying them since. Felt very strong doing them today. Slowly lowered myself to the box, then exploded up as fast as possible. Squats 225 x 21 PR Rested a good 5 minutes after the box squats, then went for it. DAMN high rep squats are hard for me, but I beat my previous PR by 1 rep .SLDL's 135 x 5 225 x 5 275 x 5 315 x 6 Leg Extensions 150 x 10 210 x 10 255 x 16 Seated Calf Raises 150 x 20 150 x 20 150 x 20 150 x 17 Cardio Elliptical Aerobic program, level 7, 25 minutes |
Cardio after legs WoW !!! What an animal !
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Originally Posted by MonStar
Speed squats?
Are you training Westside JD? |
. I rather take the bits and pieces of different programs and use the ones I like.
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Originally Posted by JerseyDevil
Hey Mike! Not really. I'm one of those non-conformists who doesn't follow anything
. I rather take the bits and pieces of different programs and use the ones I like. |
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Originally Posted by JerseyDevil
Hey Mike! Not really. I'm one of those non-conformists who doesn't follow anything
. I rather take the bits and pieces of different programs and use the ones I like. |
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Originally Posted by JerseyDevil
Sunday, January 30th
Warm-up: 5 minutes bike, 100 rpm Speed Box Squats 135 x 8 185 x 3 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 Haven't done these since I heard something 'pop' in my lower back when doing a 350 x 1 box squat. Guess I've been nervous about trying them since. Felt very strong doing them today. Slowly lowered myself to the box, then exploded up as fast as possible. Squats 225 x 21 PR Rested a good 5 minutes after the box squats, then went for it. DAMN high rep squats are hard for me, but I beat my previous PR by 1 rep .SLDL's 135 x 5 225 x 5 275 x 5 315 x 6 Leg Extensions 150 x 10 210 x 10 255 x 16 Seated Calf Raises 150 x 20 150 x 20 150 x 20 150 x 17 Cardio Elliptical Aerobic program, level 7, 25 minutes |
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Originally Posted by JerseyDevil
Tuesday, February 1st
Incline BB Press bar x 10 135 x 8 155 x 8 185 x 6 225 x 6 255 x 5 (PR I think) Hammer Strength Shoulder Press 100 x 8 190 x 8 240 x 8 280 x 6 Drop set - 190 x 10 Side Laterals 20's x 12 25's x 12 30's x 12 Rear Laterals 20's x 15 20's x 15 20's x 15 Was having a hard time getting my elbow warmed up today. Probably shouldn't have gone heavy in the inclines, but I was determined to use 255 today. I'll have to dig thru my log, but I think this was a PR. |
KILLER w/o Brother!!! 255 Incline, Thats some serious weight!!! And your shoulder presses Good GOD man!!!
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Originally Posted by JerseyDevil
Thanks guys. That is a HS Shoulder Press machine. Regular mils and DB presses bother my elbow too much.
I checked and my previous best was 255 x 3, plus a force rep. So yeah, it was a PR . |
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Originally Posted by JerseyDevil
I checked and my previous best was 255 x 3, plus a force rep. So yeah, it was a PR
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Way to go!!!
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Originally Posted by Luke9583
I'm getting a kick out of the angel quoting the devil.
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| Hey Mike! Not really. I'm one of those non-conformists who doesn't follow anything . I rather take the bits and pieces of different programs and use the ones I like. |
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Originally Posted by Luke9583
I'm getting a kick out of the angel quoting the devil.
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Originally Posted by MonStar
Haha, I see, you're one of those types. That's not a bad thing though, I have considered doing that before but knowing myself I would be jumping all over the damn place. Do you feel that dynamic/speed lifts are beneficial?
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. I really like speed lifts for squats and feel they help explosiveness. For what ever, they didn't seem to do much for me in bench though.
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Originally Posted by yellowmoomba
Way to go times 2 !!
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Originally Posted by rock4832
Morning JD, how is everything?
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. How about you? I mean the job, Meghan, and elbow issues? PM me bro.