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

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Jersey's "Me Too" Journal

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Posted by: P-funk

now that is a killer workout.

The thing that stands out most to me is the stirctness in the pulldowns!! Excellent. I hate seeing people trian their ego on that exercise and lean all the way back and use momentum. Also, the one arm row with no rest inbetween arms is killler!!

Posted by: yellowmoomba

Quote:

Originally Posted by gwcaton

Damn JD !!!

That is a hell of a workout !!! If you're not already feeling it you will

He's going to be sore tomorrow

Posted by: Rocco32

Haha, nice w/o!!! I bet the One arm rows was fun

Posted by: Luke9583

Wow, those rows are incredible!

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Thursday, February 3rd

Today I attempt my version of a Funky WO, or as I like to think of it.... a FUNKYTOWN workout!

Deadlifts
135 x 8
185 x 6
225 x 6
then
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

RI's = 60 seconds. Not quite as hard as 225 x 20 last week, but close. If you compare the volume, you'll see overall this wo was much more intense. Rock inspired me here.

Hammer Strength Rows (one arm at a time)
55 x 8/8
100 x 6/6
145 x 6/6
170 x 6/6
170 x 6/6

Because I was doing one arm at a time, I just kept switching back and forth. So the only RI was switching sides and adding the weight.

Pulldowns
105 x 12
135 x 8
135 x 8

RI's 60 seconds. No leaning back, no swing, no momentum. Ultra strict pulldowns. Upright, and to the upper chest.

DB Alt Curl's
25's x 8/8
35's x 8/8
45's x 8/8
40's x 8/8
40's x 7/7

Again, RI's = 60 seconds

Overall a smoking wo. My face was red thoughout, and I sweated like a pig

Not sure of exact wo time, but it was in the 35-40 minute range.

Dynamite w/o!!! My GOD man, doin rows like that your gonna fly away with that lat spread!!!

Posted by: JerseyDevil

Thanks guys... I'm thunderstruck.

Posted by: JerseyDevil

Saturday, February 5th

Bench
bar x 10
135 x 8
185 x 8
225 x 5
245 x 8
245 x 7
245 x 5
225 x 7

2 minute RI's. Damn, my endurance sucks.

Hammer Strength Incline Press
100 x 8
190 x 5
240 x 5
300 x 7

2 minute RI's

In the past I did these as a continuous movement, like I would a BB incline. The last couple of weeks I have been doing them with a pause on each rep and feel that is more effective since you don't need to concern yourself with balancing the weight... only pushing it.

Pec Deck Flyes
105 x 12
120 x 10
120 x 12

60 second RI's

Face Pulls
60 x 12
80 x 12
100 x 12

60 second RI's

Ab Roller Crunches
50
50
50
50

Posted by: Rocco32

Great w/o as always JD. I have horrible endurance also. Why such high reps for abs?

Posted by: JerseyDevil

Because I can

. The ab roller crunches are too damn easy. I should do the spread eagle situps, or the swiss ball crunches instead. Thanks Rock for exposing my pussy ab workout

Posted by: Archangel

Killer W/O there Brother!!!

Posted by: yellowmoomba

Quote:

In the past I did these as a continuous movement, like I would a BB incline. The last couple of weeks I have been doing them with a pause on each rep and feel that is more effective since you don't need to concern yourself with balancing the weight... only pushing it.

How much balancing do you need to do on a HS machine

Just bustin' your balls Jersey.......Nice numbers again. I think I'm sleep deprived this weekend....

What's your projection on the score of todays game? Go PATS!! Actually "Go - who ever has my numbers for the squares today" LOL

Posted by: Rocco32

Quote:

Originally Posted by JerseyDevil

Because I can

. The ab roller crunches are too damn easy. I should do the spread eagle situps, or the swiss ball crunches instead. Thanks Rock for exposing my pussy ab workout

LOL,

I help wherever I can

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Because I can

. The ab roller crunches are too damn easy. I should do the spread eagle situps, or the swiss ball crunches instead. Thanks Rock for exposing my pussy ab workout

other than that it was a nice wo !

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

How much balancing do you need to do on a HS machine

Just bustin' your balls Jersey.......Nice numbers again. I think I'm sleep deprived this weekend....

That's what I meant. You don't need to worry about balancing the weight on the HS

. Tell you what, my chest is sore today

Quote:

Originally Posted by yellowmoomba

What's your projection on the score of todays game? Go PATS!! Actually "Go - who ever has my numbers for the squares today" LOL

FLY EAGLES FLY!!!

Eagles 27, Patriots 24

Posted by: JerseyDevil

Quote:

Originally Posted by JerseyDevil

Saturday, February 5th

Bench
bar x 10
135 x 8
185 x 8
225 x 5
245 x 8
245 x 7
245 x 5
225 x 7

2 minute RI's. Damn, my endurance sucks.

Hammer Strength Incline Press
100 x 8
190 x 5
240 x 5
300 x 7

2 minute RI's

In the past I did these as a continuous movement, like I would a BB incline. The last couple of weeks I have been doing them with a pause on each rep and feel that is more effective since you don't need to concern yourself with balancing the weight... only pushing it.

CG Bench/Rope Pushdowns SS
135 x 15/40 x 15
155 x 12/50 x 12
155 x 10/50 x 10

60-90 second RI's. Tricep were on fire after this quick superset. Just lactic acid build up, but it's nice to work for a pump sometimes.

Pec Deck Flyes
105 x 12
120 x 10
120 x 12

60 second RI's

Face Pulls
60 x 12
80 x 12
100 x 12

60 second RI's

Ab Roller Crunches
50
50
50
50

D'oh! See what happens when you get old. I forgot to include the CG bench/rope pushdown superset.

Posted by: JerseyDevil

SUPER Sunday, February 6th

5 minutes elliptical machine, 100 rpm warm up

Squats
135 x 8
185 x 5
225 x 5
275 x 7
275 x 6
275 x 6

Starting to use a narrower stance, and going below parallel.

DB SLDL's
70's x 6
90's x 5
105's x 5
115's x 5

I promised to try these, and try them I did. Felt sort of awkward, but they definitely did the job. The last set, my legs were trembling and I felt like I may lose my grip. Would hate to drop one of those bad boys on my foot!

Leg Extensions
150 x 10
210 x 10
255 x 16

Seated Calf Raises
150 x 20
150 x 20
170 x 16
170 x 15

Ok, got a few beers to drink and a game to go watch

. GO EAGLES.

Posted by: Rocco32

That w/o is so good you had to post it 14 times!!! LOL, what happened buddy? So what is your "narrower" stance? And the DB SLDL, are you holding them at your side or in front?

Posted by: gwcaton

Posted by: Luke9583

WHOA, how long did THAT take you to do

Posted by: Archangel

Good GOD Brother, Those are some BIG movers. My knees alone would blow out on your extensions

Posted by: CowPimp

Holy reposting batman. Haha!

Anyway, I hear you on the DB SLDLs. Killer on the grip. All the more reason to do them.

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

So what is your "narrower" stance? And the DB SLDL, are you holding them at your side or in front?

WTF??? When I posted that, I got the dreaded 'page cannot be displayed'. I kept trying to post, then gave up. I didn't even think it went through once... much less 14 times

. Of course now it's too late to delete them.

I used to squat with my feet very close together, maybe 12" or so apart. Then I went to a powerlifting type stance, which I liked but found it hard on my knees sometimes. Last couple of times tried going somewhere in between and going lower.

With the DB SLDLs, I started with them at the sides, then as I lowered them brought them out front.

Posted by: JerseyDevil

Thanks Patrick for deleting those erroneous posts

Posted by: yellowmoomba

OFF DAY today ??

Posted by: JerseyDevil

Tuesday, February 8th

CG Bench
135 x 8
155 x 8
205 x 6
225 x 10
225 x 10
225 x 7

Ran out of gas on the last set, but was still pleased with two solid sets of 10.

Hammer Strength Shoulder Press
100 x 8
190 x 8
280 x 6
240 x 8

Side Laterals
20's x 10
30's x 8
35's x 8
35's x 8

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

In and out in 41 minutes.

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

OFF DAY today ??

Good timing

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Tuesday, February 8th

CG Bench
135 x 8
155 x 8
205 x 6
225 x 10
225 x 10
225 x 7

Ran out of gas on the last set, but was still pleased with two solid sets of 10.

Hammer Strength Shoulder Press
100 x 8
190 x 8
280 x 6
240 x 8

Side Laterals
20's x 10
30's x 8
35's x 8
35's x 8

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

In and out in 41 minutes.

REAL NICE workout - I guess it wasn't an off day

Posted by: gwcaton

Looking good JD

Posted by: Luke9583

Beastly fawker

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Great w/o !!! Your CG's and Shoulder Presses are incredible

Posted by: Rocco32

Great w/o JD. And btw, Springfield is where I work now

Posted by: JerseyDevil

No kidding. Where are you from originally Rock?

I moved from Springfield in the 80's and my last visit was around '88. My family also has since moved away. I hadn't been back until I went to visit a friend in Bethesda in 2002. I HAD to check out Springfield while I was cruising down the beltway. OMG, I checked out my old high school and the house I grew up in. How spooky. Ever hear the the saying "you can never go home again"? That never made sense to me until that moment. I was a complete stranger in my own familiar surroundings.

When we first moved to Springfield I was in the 6th grade, and it was on the edge of suburbia. Now it is a friggin madhouse

Posted by: Rocco32

My wife moved to Springfield in the 80's with her family. Graduated from Lake Braddock High School in '92. Which HS did you go to? Last time you were there was '02? I'm sure it's changed a crapload more since then LOL.

I grew up mostly in New York and Maryland.

Posted by: JerseyDevil

Lake Braddock HS. I know exactly where that is. I went to Robert E Lee High School on Franconia Road.

Posted by: Rocco32

I'll have to tell Lisa and see what she says

. I think I work (or worked, today is my last day) near Robert E Lee HS.

Posted by: JerseyDevil

It's right across from the Springfield Mall.

SO what's the deal with the job? Excuse me if you posted it before..

Posted by: JerseyDevil

Thursday, February 10th

Deadlifts
135 x 8
185 x 5
225 x 3
275 x 3
then
315 x 8
275 x 10

Pulldowns
105 x 8
135 x 8
150 x 8

Seated Rows
105 x 6
135 x 6
165 x 6
195 x 10

BB Curls
Give me a break here. Haven't done these since early last fall, and I figured I would never be able to do them again. Since DB curls have been going well, decided to try them again... cautiously.
45 x 8
65 x 8
75 x 8
85 x 8

DB Incline Curls
25's x 12
30's x 12
35's x 12

Posted by: Archangel

Hey Brother, Lookin GOOD!!!

Deads are lookin real good. They just make me want to

!!!

How do your arms (biceps in particular) feel after a heavy back workout? I'm doing Pulls/Pushes/Legs split now, and My arms are just about totally fried when I get to them on the respective days

So I was just wonderin'. Doesn't look like it affected you at all

Posted by: PreMier

Yea, hows your arm after the BB curls?

Posted by: gwcaton

Nice wo JD !

But you didn't say how the BB curls felt .

Posted by: P-funk

nice deadlifts.

Posted by: Rocco32

Nice w/o buddy! And really nice curls for not doing them.

My workplace is about 2 miles from the Mall. Today is my last day there, I finally said I won't take the job. Too much getting jerked around, never did get the offer letter. So I start at the NGA (place with guns) on Monday at 5am.

Posted by: JerseyDevil

Angel: My arms are definitely tired after doing pulldowns and rows, but I view it as a good warm up to curls. Plus my volume is fairly low and I only wo 4 days a week.

Pre and Gary: Not sure. Arm feels fine this morning, yet the whole time I was doing the BB curls a little voice keep telling me I shouldn't be doing these

. I'll probably stick with DB curls instead. Because I can rotate my wrists, they are much more comfortable.

P-Funk: Thanks man. I didn't time the RI's this week, but they were still pretty short. Longest rest was between the 315 and 275 deadlift sets. Probably 2-3 minutes. Everything else 60-90 secs.

Rock: Note to self. Don't mess with Rock starting Monday

. Well good luck in this new job! You don't have to work screwy hours again do you?

Posted by: Rocco32

Yep, very screwy hours LOL. Every shift is 13 hours and switching from Days and Mids again. That is the downside, but hey- there is always a downside right?

Posted by: yellowmoomba

Looking good

Be careful with the BB curls

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

Yep, very screwy hours LOL. Every shift is 13 hours and switching from Days and Mids again. That is the downside, but hey- there is always a downside right?

Ouch. The key is if you LIKE it. If you don't, drop the holsters and get a job you like

.

I learned long ago, money is important, but don't let it rule your life. A moderate paying job, which is to your liking, is FAR better then a high paying job that you hate.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Ouch. The key is if you LIKE it. If you don't, drop the holsters and get a job you like

.

I learned long ago, money is important, but don't let it rule your life. A moderate paying job, which is to your liking, is FAR better then a high paying job that you hate.

WELL said

Posted by: JerseyDevil

Saturday, February 12th

Bench
135 x 8
185 x 6
225 x 6
255 x 6
255 x 5
255 x 4

Losing some strength. Looks like I dropped a rep across the board and 255 feels heavier then usual. Dropped a few pounds, but I think I lost a little bit of muscle, and gained some bf

.

BB Incline Press
135 x 8
185 x 6
225 x 6
245 x 4

First time since last fall that I followed bench with BB incline instead of the HS version.

Pec Deck Flyes
90 x 12
105 x 12
120 x 12

Spread Eagle Sit-Ups
+10 lb medicine ball x 20
+10 lb medicine ball x 15
+10 lb medicine ball x 12

Posted by: yellowmoomba

Quote:

Losing some strength. Looks like I dropped a rep across the board and 255 feels heavier then usual. Dropped a few pounds, but I think I lost a little bit of muscle, and gained some bf

What's going on here ??

Posted by: Archangel

Great lookin W/O!!! Yeah, it's a bite in the behind when you follow Inclines after Flat. My shoulders really feel it

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

What's going on here ??

I think you know

. It's been almost 3 months since the end of my 'experiment', and I'm finally starting to lose some of the strength gains.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Great lookin W/O!!! Yeah, it's a bite in the behind when you follow Inclines after Flat. My shoulders really feel it

That's why I was so impressed with your power push day wo. AFTER flat bench and inclines, you popped out impressive weight on militaries!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I think you know

. It's been almost 3 months since the end of my 'experiment', and I'm finally starting to lose some of the strength gains.

Gotcha

How's your diet been ?? What are you weighing in at these days? I've dropped about 7 pounds - now I'm around 187 most days. I'm still working on that last 'inch' around my waist line.

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

I'm still working on that last 'inch' around my waist line.

You don't have to work on it Brother. You can have mine!!!

Posted by: gwcaton

you doing anymore "experiments" JD ? Or are you going Al Naturale ?

Posted by: I'm Trying

Good workouts JD. Bummer about losing some "experimental" strength gains.

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

You don't have to work on it Brother. You can have mine!!!

You are very generous

I'll pass

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

You are very generous

I'll pass

please!!!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Gotcha

How's your diet been ?? What are you weighing in at these days? I've dropped about 7 pounds - now I'm around 187 most days. I'm still working on that last 'inch' around my waist line.

About 218. Slacking on the diet, not horrible, but not commited either. Where's that damn calzone I just ordered!

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

you doing anymore "experiments" JD ? Or are you going Al Naturale ?

Not sure. I've tried the classic 'bulking cycle', and would like to try the classic 'cutting cycle' before I call it quits. May just end it here though, still undecided.

Posted by: JerseyDevil

Sunday, February 13th

Warm up 5 minutes elliptical machine

Squats
135 x 8
185 x 5
225 x 5
275 x 5
295 x 5
295 x 5

Weight used has dropped some, but definitely getting nice and deep on these.

SLDL's
135 x 5
225 x 8
275 x 8

Leg Extension's
150 x 10
210 x 10
255 x 16

Seated Calf Raises
150 x 20
170 x 16
170 x 16
190 x 14

Posted by: P-funk

depth is more important than weight. nice squats.

Posted by: Flex

Quote:

Originally Posted by P-funk

depth is more important than weight. nice squats.

ditto.

nice work, Jerz.

This post actually made me laugh. Today, as i was waiting for these 2 douchebags to finish their endless sets with the squatrack, i notice they load up the weight, but don't even go halfway down.

i get mixed feelings when i see this. 1/4 of me is angry cuz these guys think they are the shit with that much weight on there, even though they barely go down. another 1/4 of me laughs to myself cuz these guys are douchebags. the third 1/4 of me pities (sp.) them b/c they won't grow bigger or stronger, even though they think they will. the last 1/4 thinks "they fuckin' assholes better hurry the fuck up before i get medieval on that ass"

keep it up, Jerz.

Posted by: Archangel

Good Lookin W/O!!! Nice and deep. I use a bench that has a decline on it. Put it behind me and squat down till I can slightly feel the bench and then start back up!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Flex

This post actually made me laugh. Today, as i was waiting for these 2 douchebags to finish their endless sets with the squatrack, i notice they load up the weight, but don't even go halfway down.

i get mixed feelings when i see this. 1/4 of me is angry cuz these guys think they are the shit with that much weight on there, even though they barely go down. another 1/4 of me laughs to myself cuz these guys are douchebags. the third 1/4 of me pities (sp.) them b/c they won't grow bigger or stronger, even though they think they will. the last 1/4 thinks "they fuckin' assholes better hurry the fuck up before i get medieval on that ass"

I hear ya on that Flex. People talk about getting to parallel, or breaking parallel. Hell I'd say 90% of the trainees in my gym only go a 1/4 or 1/3 of the way down.... even guys that should know better!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Good Lookin W/O!!! Nice and deep. I use a bench that has a decline on it. Put it behind me and squat down till I can slightly feel the bench and then start back up!!!

Yeah I do box squats occasionally and those help to teach you to get deep. My gym is well equipped, but one essential they don't have is a mirror for squatting to check your form. They have mirrors every where else, but not behind the squat racks

Posted by: gwcaton

Morning JD,

Nice wo as always

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

They have mirrors every where else, but not behind the squat racks

Posted by: CowPimp

Quote:

Originally Posted by JerseyDevil

That really sucks. If there was one place I would want to have a mirror, the rack would be it.

Posted by: Rocco32

Nice w/o JD!!! That Calzone come yet

Posted by: JerseyDevil

Gary: Thanks bro!

Angel and CP: No kidding! In this set up, for the most part a very nice set up, the squats racks face a running track. I guess they could bolt a mirror to the wall by the track, but I'm sure they are worried someone would crash into it and sue their ass. Talk about CNS. No mirror has me on high alert

.

Rock: Yep, that bad boy did come..... mmmmmmm

Posted by: JerseyDevil

Tuesday, February 15th

CG Bench Press
135 x 8
155 x 8
185 x 6
225 x 6
245 x 6
245 x 6

In the last couple of weeks I feel like I'm losing strength, which wouldn't be surprising. But felt strong today. Each rep was very well controlled with a slight pause at the bottom, except for the last rep of the last set.

HS Shoulder Press
100 x 5
190 x 5
240 x 5
280 x 7

Front Raise/Side Lateral/Rear Delt Raise - Giant Set
25's x 10, 25's x 10, 25's x 10
30's x 10, 30's x 6, 30's x 5
25's x 8, 25's x 5, 25's x 6

RI's 45 seconds between giant sets

Rear Delt Machine
90 x 10
90 x 10
90 x 10

RI's = 45 seconds

Pushdowns
60 x 8
80 x 8
90 x 6

Posted by: Archangel

Damn Brother, thats a heck of a workout!!! I used to do the FSR's when I was doin HIT. Those really FRY the Delts!!!

Posted by: yellowmoomba

Nice GIANT sets Jersey!!!

Posted by: Rocco32

Great w/o JD. Bet that Giant set was a killer!

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Tuesday, February 15th

Front Raise/Side Lateral/Rear Delt Raise - Giant Set
25's x 10, 25's x 10, 25's x 10
30's x 10, 30's x 6, 30's x 5
25's x 8, 25's x 5, 25's x 6

RI's 45 seconds between giant sets

Nice wo JD ! Giant sets !!!

Posted by: PreMier

I like that giant set idea.. I may steal that for next week

Posted by: JerseyDevil

Thanks guys. Next time, I 'll just stick with the 25's....

Posted by: JerseyDevil

Thursday, February 17th

Deadlifts
135 x 8
185 x 5
225 x 3
275 x 3
335 x 6
315 x 7

This was actually a very good deadlift wo for me. Especially because I have a bad cold. After seeing YM's deads yesterday though, I almost didn't want to post mine

.

HS Rows (One Arm)
100 x 8/8
145 x 8/8
170 x 6/6

45 second RI's

Pulldowns
105 x 8
135 x 8
165 x 6
150 x 6

45 second RI's

Alternating DB Curls
25's x 8
40's x 6
50's x 10

45 second RI's

Posted by: Archangel

Damn Brother!!! You and Rock are official BEASTS

Posted by: PreMier

YM's were with a trap bar.. they dont count

Nice workout bro.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Damn Brother!!! You and Rock are official BEASTS

I hate to call an Angel a BEAST, but you are the real beast!

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

YM's were with a trap bar.. they dont count

Nice workout bro.

Thanks Pre! I know you were kidding, but in defense of my buddy YM, from what I'm told (never tried them myself) with a trap bar you might get a couple more reps, but geez man.... he did 315 x 15.

Now Flex is a whole 'nother story. That boy has insane deadlifts!

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

I hate to call an Angel a BEAST, but you are the real beast!

Posted by: Rocco32

Nice w/o JD!!! Maybe all of us should start Team Beast

Posted by: gwcaton

Nice wo ! Almost didn't post them ? LOL

TGIF bud !

Posted by: Archangel

Quote:

Originally Posted by rock4832

Nice w/o JD!!! Maybe all of us should start Team Beast

Posted by: JerseyDevil

Remember.... I'm a non-conformist

Posted by: JerseyDevil

Saturday, February 19th

Bench
135 x 8
185 x 8
225 x 8
245 x 7
245 x 6
245 x 6 (+1 forced)

HS Incline
100 x 8
190 x 6
240 x 6
280 x 5
330 x 4

Incline Flyes
25's x 12
40's x 12
50's x 12

Not much to say. In a down mood today. Too involved to explain.

Posted by: Archangel

Brother

330 on the Incline!!!

Sorry to hear your in a down mood.
Hope everything will be okay

Posted by: Rocco32

Awesome w/o buddy!

If you need to talk give me a PM.

Posted by: gwcaton

Morning JD

Nice wo you non-conformist

Hope your day is a great one !!

Posted by: JerseyDevil

Everything is ok, just wasn't in a good mood last night, and have a couple things on my mind. Thanks for asking guys

.

That "Non-Conformist" title makes me sound like a radical, doesn't it

. Maybe I should change it to "Marchs to the beat of a different drummer". Nah. That's too long.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Everything is ok, Thanks for asking guys

Thats what we are here for!!! Let me know if I can help

Posted by: JerseyDevil

Thank you Angel.... you are a saint. I'm cool. If I can help YOU in any way, just let me know man.

Posted by: JerseyDevil

Sunday, February 20th

Warm-up: 5 minutes elliptical machine, 100 rpm

Deep Squats
135 x 8
185 x 6
225 x 6
275 x 8
275 x 7

Not bad considering I have a cold, and for whatever reason, feel a lack of energy. I am not going ATG, but well below parallel, so I was happy with the work sets.

SLDL's
135 x 5
225 x 5
275 x 10

Like I said, not feeling real good, so I abbreviated this wo. That said though I think the last set was a PR

.

Seated Calf Raises
150 x 20
150 x 20
170 x 16
170 x 14

Posted by: Flex

Quote:

Originally Posted by JerseyDevil

That "Non-Conformist" title makes me sound like a radical, doesn't it

. Maybe I should change it to "Marchs to the beat of a different drummer". Nah. That's too long.

You could just put "OG"....Original Gangster

Posted by: Flex

good leg wo, bro, despite bein' sick.

SEE, even a sick man can squat to parallel. Too bad you weren't at my gym today. I almost killed these fuckin' kids who loaded up the squat bar with way too much weight, screamed after every rep, and went down all of 4 inches.

I gotta stop worrying about what others do. I let that shit get to me too much, i don't know why. Well, probably b/c they think their the shit with so much weight on there. I'll stop rambling now

Posted by: Archangel

Good lookin W/O !!! Sucks when your under the weather

But you stuck with it and even got a PR!!!

Way to go Brother

Posted by: Archangel

Quote:

Originally Posted by Flex

I almost killed these fuckin' kids who loaded up the squat bar with way too much weight, screamed after every rep, and went down all of 4 inches.

Hey Brother, I'm in the same boat with you. If you want to dance with the Big Wheels, you GOTTA pay the price!!! I do believe in liftin heavy, but I also believe in FORM, FORM and more FORM!!! 4 inches,

Sorry for my little tirade

Posted by: JerseyDevil

Welcome to my world. My gym is well equipped, but not hardcore. It's a rare sight to see anyone squat to parallel, much less below it. People look at me like I'm the weird one... There is a cop though who used to compete in powerlifting, who routinely does 6 perfectly executed reps with 515. Well below parallel. That is a beautiful sight... Almost brings a tear to my eye

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Sunday, February 20th

Warm-up: 5 minutes elliptical machine, 100 rpm

Deep Squats
135 x 8
185 x 6
225 x 6
275 x 8
275 x 7

Not bad considering I have a cold, and for whatever reason, feel a lack of energy. I am not going ATG, but well below parallel, so I was happy with the work sets.

SLDL's
135 x 5
225 x 5
275 x 10

Like I said, not feeling real good, so I abbreviated this wo. That said though I think the last set was a PR

.

Seated Calf Raises
150 x 20
150 x 20
170 x 16
170 x 14

good work.

training while being sick is the worst. i may attempt it tomorrow.

Posted by: JerseyDevil

Tuesday, February 22th

BB Incline Press
135 x 8
155 x 8
185 x 8
205 x 8
225 x 8

CG Bench
135 x 10
185 x 10
205 x 8

Pushdowns
50 x 12
60 x 12
70 x 12
70 x 10

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

In and out in 35 minutes

Posted by: Archangel

35 min. Brother that is INTENSE!!! Lookin Good

Posted by: PreMier

Nice workout JD.

Posted by: Rocco32

Nice w/o JD. How's the Incline treating you?

Posted by: yellowmoomba

Strong Inclines Jersey

Posted by: JerseyDevil

Thanks my brotha's! In truth, my strength is dropping, but at least it's natural.

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

Nice w/o JD. How's the Incline treating you?

Started doing BB inclines a few weeks ago and elbow has been fine, even with heavy weights. Funny you asked though... today it feels bad. Worse then it has in a long while. I don't need to tell you, it is so unpredictable.

Posted by: gwcaton

Nice wo Mr. In and Out

Posted by: PreMier

Mr. In n Out

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Mr. In n Out

I knew Jake would catch that

Posted by: Rocco32

Quote:

Originally Posted by JerseyDevil

Sorry buddy. Ice it and be proactive in keeping it from getting worse! Mine started acting up just a bit so I may take an extra rest day or something.

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

Mr. In n Out

Hey Beavis.... he said In n Out hehehehehehehe

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

Sorry buddy. Ice it and be proactive in keeping it from getting worse! Mine started acting up just a bit so I may take an extra rest day or something.

Yeah, oh well. Whatcha gonna to do? Got to live with it. Hope it feels better quickly Rock. This morning, mine doesn't feel too bad at all.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

.... Thanks for the defense Jersey. PM likes to stir it up

I was just reading the last week of your journal. Take care of the elbow

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

.... Thanks for the defense Jersey. PM likes to stir it up

He means well

Posted by: Yunier

Nice, I though there was a few NJ/NY members in IM forums...but I didn't know there were so many though.

Posted by: PreMier

There's a lot of New Jerksians here

Posted by: JerseyDevil

Friday, February 25th

Deadlifts
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
355 x 3
315 x 6

I realized in deading tonight, I cheat, and that's pissing me off. ESPECIALLY because my deads suck as it is. Deadlifts are different then most movements in that the first rep is usually the most difficult. The real way to do deads is to approach them as a series of singles. Lift, lower the weight, let it rest on the floor, then do another. I realized I let the weight hit the floor, and with recoil, pull it up. That said, this wo was two hours ago and my butt, lower back and rhomboids are feeling it, so it wasn't for naught. I just think to develop real power out of the hole, you must let the weight rest on the floor between reps.

Pulldowns
105 x 12
105 x 12
105 x 12

30 second RI's

HS Row's (one arm)
100 x 10/10
125 x 10/10
125 x 10/10

30-45 second RI's

FLEX Curls
20's x 12
25's x 12
25's x 12

30 second RI's

Decided to try Flex's style curls tonight. This appealed to me because of my bum elbow and the lighter weight used. But I would also say I am more into strength stuff, cuz let's face it guys, I'm pushing 50 and I seriously doubt I can add appreciable size. That said, my arms are the only bp I'm embarrassed about. I'm 6' 1", 220 lbs.... even with gear, my arms only tape 17", and that's on a good day with a tailwind....

Reverse Curls
45 x 15
45 x 15
45 x 15

30 second RI's

Just the bar. I held it with as wide of a grip as I could manage, elbows tucked in tight and focused on form. Reallty felt this in the brachalis.

My bi's were burning like a b..... Well you know.

Posted by: Yunier

Quote:

Originally Posted by PreMier

There's a lot of New Jerksians here

Add one more to the club

Posted by: P-funk

Quote:

I realized in deading tonight, I cheat, and that's pissing me off. ESPECIALLY because my deads suck as it is. Deadlifts are different then most movements in that the first rep is usually the most difficult. The real way to do deads is to approach them as a series of singles. Lift, lower the weight, let it rest on the floor, then do another. I realized I let the weight hit the floor, and with recoil, pull it up. That said, this wo was two hours ago and my butt, lower back and rhomboids are feeling it, so it wasn't for naught. I just think to develop real power out of the hole, you must let the weight rest on the floor between reps.

that is why it is called a deadlift....you should be lifting dead weight, not taking advantage of momentum or the "bounce" off the floor. If I do high reps of deadlifts (like 10+) then I either, very gently touch the floor or in most cases don;t touch the floor at all, coming just above it. But yeah, there should be a moment of reset at the bottom of the lift.

Posted by: JerseyDevil

Quote:

Originally Posted by Yunier

Add one more to the club

Welcome Yunier.

There are a lot of people from New Jersey here. PM is just jealous, because he is a "UTE". Not sure what that means, but I think it has something to do with the uterus

Posted by: PreMier

Your just jealous, because my football team was UNDEFEATED!

Posted by: Archangel

Hey Brother, Good lookin W/O!!! I also tried the "Flex" curls. Loved 'em. Actually felt better on my elbows than normal curls

The reverse curls you felt in your Brach's more huh? Gonna have to try those. Want to build Thickness to my arms, ya know!!!

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Welcome Yunier.

There are a lot of people from New Jersey here. PM is just jealous, because he is a "UTE". Not sure what that means, but I think it has something to do with the uterus

JD are you saying Jake is a

J/K Jake !

Posted by: gwcaton

Quote:

Cheater !!!

good job JD! Never thought of it like thatbefore . Must make a note of that .

Posted by: CowPimp

Nice little epiphany you had with deadlifts. I usually try to pause, but only briefly, when I do deadlifts for repetitions. Good numbers too.

Posted by: Yanick

You're correct about the deads JD. If i'm doing deads for reps i lightly touch them to the floor or stop short (usually i lightly touch the floor), however when working for strength purposes i will drop the bar, get up, reset, switch my grip (if using over/under) and go again. there might be a good 5 sec between reps for me.

Posted by: JerseyDevil

Angel: Yeah I like them bro. Flex is on to something

.

Gary: Nah. I was just reacting to him calling us New Jersians beef jerky, or whatever it was

. Jake is my boy.

P-Funk, CP and Yanick: I must say I didn't slam the weight off the floor, but am definitely guilty of using a bit of momentum

. With SLDL's I have always stopped just short of touching. When doing the Westside approach to deads, I always paused. I must have been a little overzealous when trying to do higher rep sets. Being relatively new to it, I love deadlifts though....

Posted by: JerseyDevil

Saturday, February 26th

Bench
30's x 15 warm up

135 x 8
185 x 8
225 x 11
225 x 7
225 x 4
135 x 20
60 second RI's. This was new to me. Not used to using the short RI's with compound movements, so this was a SHOCK to me. Patrick is probably

.

HS Incline
190 x 8
190 x 8
190 x 7 (reg cadence, then 1 more after a 2 second pause)
190 x 5
60 second RI's

Incline Flyes
30's x 10
40's x 10
50's x 9
60 second RI's

Face Pulls
60 x 10
80 x 10
100 x 10
100 x 10
60 second RI's. Used rope on the pushdowns pulley's.

Today I saw an awesome bench wo. This black guy is in his late 20's, I'm guessing about 5' 8", 220 lbs. Very thick, to me his most noticable feature was his "Popeye" foreams. Loaded up the bar with 225 and did 8 perfect reps. Slight pause on every one. Then went to 275, and did another textbook 8 reps. Rested maybe 5 minutes, loaded the bar with 315, and pressed it for what looked like an effortless 8 reps, with a rather quick cadence. He then went to 365 and did an easy triple. After that he upped it to 405. Brought the bar down, stopped it for a distinct pause, blew it off his chest, then did another with a slightly shorter pause... Damn, I was impressed.

Posted by: P-funk

Quote:

Patrick is probably .

actually more like this.

it gives the workout and the weight a whole new dynamic!! Sometimes I feel bad about the weight I am tossing around.

Posted by: JerseyDevil

Thanks buddy!

Posted by: Archangel

Great W/O Brother!!! Question, not to sound stupid, but what are face pulls?

Posted by: JerseyDevil

I see we haven't been reading our IronMag monthly newsletter

(that's ok, I hadn't either until I realized Patrick wrote a monthly "Exercise of the Month" feature).

Exercise of the Month - Face Pulls
by Patrick Ward

After being a personal trainer for a number of years and studying bio-mechanics there is one major thing that I notice about the majority of people in the gym. THEIR POSTURE SUCKS!!! There are several reasons this could be. The main reason for this, I find, is that most people have a sedentary job, sitting at a desk behind a computer all day long (8+ hours a day.). Due to the fact that they have their hands extended out in front of them to type and most everything that human beings do is so anterior this can cause a large imbalance at the shoulder joint. This imbalance is commonly referred to as "upper-cross syndrome". Upper-cross syndrome is characterized by the slopping or rounding of the shoulders, the hunched over look and a forward protrusion of the chin. A lot of big bench pressers can also be seen in the gym with this forward rounded shoulder look. This imbalance, while not very appealing or attractive, can also leave you in a great risk of injury as you scapular stabilizers are to weak to stabilize you shoulder girdle opening up the possibility of various impingements and muscle tears.

So how can we help to correct this problem?

FACE PULLS

Those that read my journal on the forums know that I am a big fan of these. The whole idea with the face pull that makes it so great is that it really hits the rhomboids, rear delts and lower traps. These muscles are the muscles that will work to help pull your scapula back and stabilize it in place, the end result being a much better posture. For those that suffer with this problem of poor posture I recommend and upper/lower body routine. On the upper day I recommend you doing a ratio of 2:1 pull to push (so yes, that means don't do as many sets of bench press and do more sets of rows). It has been my experience that this ratio is more beneficial than say eliminating all pushes for 4 weeks and only doing pulls. How do I know? Well, it has worked for my clients that I train.

The bio-mechanics of the face pull:

The exercise takes place in the transverse (aka the horizontal plane) plane of motion. This plane bi-sects the body into upper and lower haves. The name of the actual movement is horizontal extension, as the shoulder joint is being extended back wards. The movement of horizontal extension creates adduction of the scapula which is where the rhomboids will come into play.

How to perform this exercise:

There are a variety of ways to perform a face pull. One of my favorites is standing. Hook a rope attachment to a high cable tower and grasp it (palms down). I prefer to take a staggered stance to keep my balance and prevent myself from being pulled forward by the rope. However, a feet together stance will place greater demand on the core. From there I pull the rope to wards me, keeping my elbows up (you want them to be right in line with your shoulder like where they should be when you do reverse peck deck. Any lower and you are recruiting more lats and less rhomboids.). You pull directly into you, to wards your chin (hence the name face pull). From there you can pause for a moment and then perform a controlled eccentric before starting another rep. For those of you working out at home, that have no access to a cable tower this exercise can be performed lying face down on an incline bench. I like to place my knees on the seat of the bench because it feels more stable than standing and crouching. From there, lying face down on the incline bench, I grasp dumbells. Again, taking a pronated grip (palms down, or in this case facing back) I row the weight up to wards my chin. Again, keeping my elbows out and in line with my shoulder joint so that I don't recruit as much lats and try to keep it in the transverse plane as much as possible.

Aside from really working your posterior muscles stretching the chest can also help as all the overworking it is getting day in and day out it can become increasingly tight.

Posted by: P-funk

hey....I wrote that!! LMAO!! haahhahahahah.......that is why people don't read the newsletter, because I write for it.

Posted by: Archangel

Now I feel foolish!!!

Kinda like an upright row, but a different angle right?

Posted by: Archangel

Quote:

Originally Posted by P-funk

hey....I wrote that!! LMAO!! haahhahahahah.......that is why people don't read the newsletter, because I write for it.

I never knew you wrote for it. I will have to start paying better attention!!!
Now I feel like such a heel

Posted by: P-funk

Quote:

Originally Posted by Archangel

Now I feel foolish!!!

Kinda like an upright row, but a different angle right?

not really, more like a seated row except pulling towards your chin.

Posted by: Archangel

Quote:

Originally Posted by P-funk

not really, more like a seated row except pulling towards your chin.

Got it, thanks. Will it beef up the upper/middle part of my back then?

Posted by: Archangel

Should I include it with back, or Delts???

Posted by: P-funk

Quote:

Originally Posted by Archangel

Got it, thanks. Will it beef up the upper/middle part of my back then?

hits those rear delts, rhomboids and mid traps mighty nice.

Posted by: Archangel

Quote:

Originally Posted by P-funk

hits those rear delts, rhomboids and mid traps mighty nice.

Sweet!!! Elbows up and out though right?

Posted by: P-funk

yup

Posted by: JerseyDevil

http://www.ironmagazine.com/newsletters/December_2004/

Here is the link. Click on it, then scroll down to Exercise of the Month. There are a couple of pics that show the form.

Posted by: Archangel

Thanks to BOTH of you!!! Got it now!!!

Posted by: JerseyDevil

Sunday, February 27th

Squats
135 x 8
185 x 6
225 x 6
225 x 6
225 x 6
225 x 5
Decided to try P's method of holding at the bottom. Went below parallel, held for a 3 count, then drived up. Used 60 second RI's. Holy dog poop Batman, this was tough....

Leg Extensions
150 x 10
210 x 10
255 x 10
60 second RI's. I was going to do another set with 255, but the freaking fire alarm went off and we had to evacuate the building! My gym is located upstairs, and we had to go down about 30 stairs. My God! My legs were trembling so bad, I had trouble making it to the bottom. It was a false alarm and we were allowed to re-enter the building almost as quickly as we exited it.

45 Degree Leg Press
4 plates x 8
6 plates x 8
8 plates x 8
8 plates x 8
60 second RI's.

Seated Calf Raises
150 x 20
170 x 16
170 x 16

Wrist Curls
40 x 20
40 x 20
40 x 20
40 x 20

Posted by: Archangel

Held for a 3ct.

Holy GOD Brother, your Legs W/O are killers!!! Oh man, a false fire alarm, and on leg day to boot, 30 stairs down, not too bad, but then 30 stairs up, and then finish LEGS!!!
You da man Brother

Posted by: gwcaton

Nice wo JD. I probably would of just kept going towards home after the fire alarm instead of going back up to workout

I see your certification finally came in . LOL

Posted by: P-funk

looks like a good workout!

Posted by: Rocco32

I'd be counting those 3 sec FAST!!! LOL, awesome w/o JD.

Posted by: Flex

Hey Jerz,

everything looks good, bro. Keep it up!

Posted by: JerseyDevil

Angel: Thanks bro. I have done some decent leg workouts going back to when I stopped doing upper body for a month. I can honestly say, doing this simple looking leg wo has made my quads more sore then they have been in a long, long time. The only thing I didn't like was it was a bit hard on my knees, during, but not after the wo.

Gary: It was easier going up the steps, then down them. Certification? Yep, not sure if I'm grain or corn fed

.

P-Funk:You da man (and a masochist!)

Rock: Notice I didn't say 3 seconds, but a 3 count. I'm sure my 1, 2, 3 was PDQ

.

Flex: Thanks man. My bi's are still slighty sore from FLEX curls. Funny I usually do BB curls in a similiar fashion, but doing the DB's that way holding them far apart and twisting the pinky up at the end, was so damn effective.

Posted by: yellowmoomba

'sup Jersey!

Those "holds" at the bottom of your squat look tough

Posted by: JerseyDevil

Thanks YM. Congrats on the game!

Posted by: Yunier

I love Squats too.

Posted by: JerseyDevil

Tuesday, March 1st

CG Bench
135 x 8
155 x 5
185 x 5
225 x 8
245 x 6
245 x 4
225 x 6
90 second RI's. The gym was super packed tonight. I had to wait for a bench for about 20 minutes... never had that happened before.

HS Shoulder Press
100 x 8
190 x 5
280 x 6
280 x 3
240 x 6
60 second RI's

Side Laterals
25's x 12
30's x 14
45 second RI's

Rope Pushdowns
40 x 12
50 x 12
60 x 8
50 x 10
45 second RI's

Lost track of time, but was 'in and out' in about 30-35 minutes

Posted by: PreMier

I hate having to wait for shit.. I dont miss working out at night at all.

How do you like watching your RI's?

Posted by: Archangel

20 minutes!!! That wouldv'e drove me nuts

W/O looks Great Brother, your Shoulder Presses just BLOW me away

Posted by: LW83

Wow, AWESOME cg Bp's!

Posted by: Rocco32

Great w/o JD. Those CG's are awesome

I refuse to wait like that, LOL. Just walk back out

Posted by: gwcaton

Nice job JD ! 20 minutes

Thats half a wo !!

Posted by: yellowmoomba

Everything looks good with your workout Jersey (except the 20 minute wait)

Posted by: JerseyDevil

Pre: I was working out in the morning, like 6 AM. Still prefer evening workouts over first thing though. My favorite time to workout is around 11 AM - 1 PM, but I can only do that on weekends. Timing RI's? Don't mind it really. My gym has a big clock, like those used to time laps in swimming. So it's easy to time RI's.

Angel: Thanks! But your militaries blow away my wussy Hammer Strength presses

.

Luke: Hey Luke! Nice of you to comment. I'll be visiting your new journal, you can count on that. Question. I understand the L, but what does the "W" mean?

Gary, Rock and YM: Yeah that 20 minute wait sucked! Oh, well. That's never happened before and hopefully it was a fluke.

Posted by: LW83

Hey man, W is the first letter of my last name.

Posted by: JerseyDevil

... and 83 was the year you were born. That's makes too much sense

Posted by: LW83

Quote:

Originally Posted by JerseyDevil

... and 83 was the year you were born. That's makes too much sense

I'm a simple kind guy

I get AIM's from these girls sometimes, with names like Princess23498052 or Butterflygirl19384y794825 and crap like that. Of course my name on AIM is "luke9583". They'll still ask me my name

Posted by: JerseyDevil

Quote:

Originally Posted by LW83

I'm a simple kind guy

I get AIM's from these girls sometimes, with names like Princess23498052 or Butterflygirl19384y794825 and crap like that. Of course my name on AIM is "luke9583". They'll still ask me my name

Quote:

Originally Posted by JerseyDevil

"That's makes"

Hopefully they have better grammar then I.....

Nothing wrong with being a 'simple guy'. I suspect most of us here on IM could be described that way. Personally, I abhor flashy, fast talking, full of shit people.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Angel: [/B] Thanks! But your militaries blow away my wussy Hammer Strength presses

Posted by: gwcaton

Quote:

Quote:
Originally Posted by JerseyDevil
Angel: [/B] Thanks! But your militaries blow away my wussy Hammer Strength presses

Now , now you boys quit fightin'. You're both animals in the gym

Posted by: JerseyDevil

Friday, March 4th

Deadlifts
135 x 8
185 x 5
225 x 5
315 x 5
315 x 4
315 x 3
60 second RI's
For those who follow this journal, last week I mentioned I used too much momentum when doing deads. This week, I pulled the weight, lowered it to the floor under control, relaxed my grip, then started over with a new rep. In effect, a series of singles. Deads are quickly becoming one of my favorite movements.

HS Rows (One Arm)
55 x 8/8
100 x 5/5
145 x 5/5
170 x 5/5
170 x 5/5
170 x 5/4
Since I did these one arm at a time, it was harder to judge RI's. I started with the right arm and once I was done, looked at the clock. Did the left, then started again on the right once 60 seconds had elapsed.

Pulldowns
90 x 15
120 x 10
120 x 10
120 x 9
60 second RI's. No lean back, no rocking motion. Upright stance, and touched the upper chest.

DB FLEX Curl's
20's x 10
25's x 10
30's x 8
Again 60 second RI's. I feel these so hard in the bi's. It's basically like a incline DB curl, but standing. For whatever reason, these hit my bi's harder.

Reverse BB Curls
45 x 10
45 x 10
45 x 10
60 sec RI's. Raised the bar up, then lowered slow. Don't know about you guys, but I always have hated the term "get the negative". Reminds me of an exercise show on ESPN "breathe... get the negative"

. At any rate, reverse curls are one I recommend 'getting the negative'.

Posted by: Rocco32

Nice w/o, and I really like the more detailed comments. That's what really let's us know what's happening in a w/o you know? So basically for "flex" curl you just move your arms or elbows more in front of your body right? I read what he wrote and that's what I came away with.

Nice Deads. After doing deads with 15 sec RI, just seeing the word dead makes me want to yack LOL.

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

Nice w/o, and I really like the more detailed comments. That's what really let's us know what's happening in a w/o you know? So basically for "flex" curl you just move your arms or elbows more in front of your body right? I read what he wrote and that's what I came away with.

Most of the time, I don't have enough time to be more explicit in my comments

.

The FLEX curl (I love that name), yes the elbows are inside the body, but the more important thing is that you hold the weight wide, and make sure you twist the inside 'bell' upwards. Even with BB curls, still concentrate on turning your pinky finger 'up'. At least that is my interpretation.

Posted by: LW83

Do you use an ez bar for the reverse's?

Posted by: JerseyDevil

Saturday, March 5th

Bench
30's x 12
135 x 8
185 x 5
225 x 5
245 x 5
265 x 3 (!!!)
The plan was to do 265 x 4, then 275 x 2 or 3, with meticulous form, then do drop sets. On the 3rd rep on the 265 set, I felt something 'go' in my chest. FUCK! At the moment, my fear was if I did another rep, I would do serious damage. So I racked the weight. The pop was in the area around where the pec ties into the delt. You know, the area that is known for complete pec tears. Afterwards, I accessed it and came to the conclusion it was just a minor pull...

HS Incline
100 x 8
190 x 6
240 x 6
280 x 9
Against my better judgement, I proceeded with HS inclines.

Incline Flyes
20's x 15
30's x 15
40's x 15

Got home and iced the pec and took 800mg of Advil.....

Posted by: JerseyDevil

Quote:

Originally Posted by LW83

Do you use an ez bar for the reverse's?

Nope. I use the 45 lb bar. Yeah, I look like a puss using an unloaded bar, but I've been at this long enough to not give a fuck.

Posted by: LW83

Doesn't that bother your wrists with the olympic bar?

Posted by: Rocco32

I like using the str8 bar for reverse better also

No strain here.

How's the pec doing now? You crack me up man, almost get a pec tear so go jump on HS inclines and throw 290lbs on it LOL. Hope it's alright!

Posted by: JerseyDevil

Quote:

Originally Posted by LW83

Doesn't that bother your wrists with the olympic bar?

Doesn't seem to. Maybe if I actually put some weight on the bar it would though

Posted by: JerseyDevil

Quote:

Originally Posted by rock4832

How's the pec doing now? You crack me up man, almost get a pec tear so go jump on HS inclines and throw 290lbs on it LOL. Hope it's alright!

I crack myself up sometimes too! I started out light on the HS, and it felt ok so I keep at it. But yeah that probably wasn't the smartest thing to do.

When I felt that, it scared the shit out of me. I haven't gone above 245 much lately in bench, incline or CG. I don't know if my body just wasn't used to going heavier, or it was just a fluke

Posted by: LW83

Quote:

Originally Posted by JerseyDevil

Doesn't seem to. Maybe if I actually put some weight on the bar it would though

Posted by: gwcaton

Nice wo's JD !

Is it my imagination or are you doing more bicep work than you use to ?

Quote:

Against my better judgement, I proceeded with HS inclines

older is supposed to = wiser . LOL

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Is it my imagination or are you doing more bicep work than you use to ?

I'm doing more, but not as many sets as I once did. After I injured my elbow, I stopped doing direct bicep work all together. I starting doing DB curls again beginning of the year, I still can't do regular BB curls though.

Quote:

Originally Posted by gwcaton

older is supposed to = wiser . LOL

Yeah, yeah, yeah

. When I was younger I probably would have tried to finish the set...

Posted by: Archangel

Hey Brother, just got back from the Classic!!! Hope your alright, just read you hurt yourself. If you didn't lift friggen Cars all the time maybe you'd be okay

In all seriousness, hope everything is alright

Posted by: LiftinBear

[QUOTE=JerseyDevil]Saturday, March 5th

The pop was in the area around where the pec ties into the delt. You know, the area that is known for complete pec tears. Afterwards, I accessed it and came to the conclusion it was just a minor pull...
QUOTE]

That doesn't sound fun...pretty sore?

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Hey Brother, just got back from the Classic!!! Hope your alright, just read you hurt yourself. If you didn't lift friggen Cars all the time maybe you'd be okay

In all seriousness, hope everything is alright

Thanks bro. How was the Arnold!?!?!? Do tell. Did you meet Kerry and Patrick?

Posted by: JerseyDevil

Quote:

Originally Posted by LiftinBear

That doesn't sound fun...pretty sore?

Thanks for dropping in LB. Today it is a little sore, but not bad. Honestly, I don't know what to make of it. Next chest wo is Wednesday, so I guess we'll see.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Thanks bro. How was the Arnold!?!?!? Do tell. Did you meet Kerry and Patrick?

It was AWESOME!!! Yes I got to meet Kerry and Patrick

She's even Prettier in person

, and He's even Bigger in person

It was my first time for the Classic. I met alot of BB'rs. Coleman, Cutler, Ferrigno, Yates, Gaspari, Chickerillo(sp), Masino, and Draper!!! I had a blast, will definatly be going back next year. You should go!!!

Hows your chest?

Posted by: JerseyDevil

Sounds like you had a great time. That's a helluva lineup of BB'ers you met. What kind of shape was the "Blonde Bomber" Dave Draper in? That guy is a legend. Was Dorian still big?

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Sounds like you had a great time. That's a helluva lineup of BB'ers you met. What kind of shape was the "Blonde Bomber" Dave Draper in? That guy is a legend. Was Dorian still big?

I lived in Dayton, Ohio for 17 years. I would love to go the Arnold

Draper was in Good shape!!! Stil pretty solid

Yates was big, but NO-WHERE NEAR the size he was

Think about goin, maybe we could hook up!!!

Posted by: JerseyDevil

Sunday, March 6th

No weights. Took a 45 minute walk.

Posted by: M.J.H.

Quote:

Bench
30's x 12
135 x 8
185 x 5
225 x 5
245 x 5
265 x 3 (!!!)

Great work JD!

Posted by: JerseyDevil

Quote:

Originally Posted by MonStar

Great work JD!

Far from being one of my best workouts. The !!! was because I pulled a muscle in my chest

Posted by: PreMier

Damn, that sucks. I always find it amusing when Mike posts in journals. He just stops by, comments on something that he partially read, and never returns.

Posted by: M.J.H.

Quote:

Damn, that sucks. I always find it amusing when Mike posts in journals. He just stops by, comments on something that he partially read, and never returns.

LOL, that's because I never have enough time to frequently read people's journals. I try to as often as I can, though. Now that I have a computer based job I should be able to frequent IM much more frequently.

JD, sorry to hear about your pulled muscle. How is it feeling now?

Posted by: JerseyDevil

I still feel it slightly, but I think it's ok. I do close grips on Wednesday, so we shall see. Thanks for asking man.

Posted by: PreMier

Busted

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

I still feel it slightly, but I think it's ok. I do close grips on Wednesday, so we shall see. Thanks for asking man.

Take extra care with that pec Brother, not that you wont, but just be careful

Posted by: JerseyDevil

Monday, March 7th

Squats
135 x 8
185 x 8
225 x 6
275 x 5
275 x 5
225 x 14
Getting nice and deep

SLDL's
135 x 5
225 x 10
275 x 8
Concentrated on form and lightly touching the floor.

Leg Extensions
150 x 10
210 x 10
255 x 16

Wanted to do calf raises, but some moron was hogging it so I left

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