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

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Jersey's "Me Too" Journal

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Posted by: Archangel

Awesome w/o's there Brother Paul!!! How is everything?

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Awesome w/o's there Brother Paul!!! How is everything?

Doing great Arch!

Posted by: JerseyDevil

Sunday, June 5th

Incline Press
135 x 8
155 x 5
205 x 7
205 x 6

CG Bench
135 x 8
185 x 8
205 x 5

BTN Press
95 x 8
115 x 8
115 x 8

Side Laterals
20's x 10
25's x 10
30's x 10

Ab Roller Crunches
35, 35, 35

Nice quick workout. Starting to feel stronger on inclines. This is the first time I've done BTN presses in probably over a year. Felt awkward, but effective.

Posted by: JerseyDevil

Skipped posting my last wo, but here is last nights. Getting a little bit stronger...

Wednesday, June 8th

Bench Press
bar x 10
135 x 8
155 x 8
205 x 5
225 x 6
225 x 5
205 x 8

HS Incline
100 x 8
190 x 8
260 x 7

DB Incline Flyes
35's x 8
45's x 8
55's x 8

Done in 32 minutes

Haven't been doing legs. For some reason, during my 'off' time, my left knee starting aching like hell. Never bothered me while I was doing it. It's almost as if the heavy squatting I was doing had a delayed effect on my knees. I may have to relegate myself to leg presses once it clears up...

Posted by: yellowmoomba

Good to see you posting again Jersey

How's the pup?

Posted by: Rocco32

Nice w/o's! Still ahead of me

When you do BTN, how far down do you go? I always liked them better than in front but I'm afraid of hurting my shoulders.

I've noticed when I don't work my legs for a little bit, my knee hurts. When I start w/o again, it goes away

Posted by: Triple Threat

Coming back nicely, JD!

Posted by: gwcaton

Yup , still a strong MoFo !

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Good to see you posting again Jersey

How's the pup?

Thanks man. How's the foot doing?

Puppy is doing great! She is such a brat, but so stinkin' cute at the same time.

Posted by: Archangel

Brother JD, Nice numbers, your definatly on the way back!!! Glad to have ya!!! How far down do ya go on the BTN presses? I used to go down right about ear level!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Rocco32

Nice w/o's! Still ahead of me

Yeah right, I think you are being humble.... and supportive. Thanks Dave. On my way to work there is a new billboard advertising a new auto body shop. It is called "Rocco's Collision". LOL, wonder who I immediately think about?

On BTN's, I bring the bar all the way down to the traps and lightly touch. To the front, I bring it down to the upper chest or clavicle.

As far as the knees, I thought that too. So I went to the gym and did some light squats with 135 up to 205. 5 reps per set or so. That REALLY did a number on my knee.

Posted by: JerseyDevil

Quote:

Originally Posted by CaptainDeadlift

Coming back nicely, JD!

Hey Captain. I updated myself with your journal. NICE! I need to try floor presses. I work out in a gym and I have a hard time visualizing myself doing them without a wo partner. Any suggestions?

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Yup , still a strong MoFo !

Trying to keep up with you brotha!

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Brother JD, Nice numbers, your definatly on the way back!!! Glad to have ya!!! How far down do ya go on the BTN presses? I used to go down right about ear level!!!

Hey Archie! Still a lightweight, especially compared to you Hoss. I bring the BTN press to the traps, BUT keep the weight light. Again I haven't done these in a long time, but when I was younger BTN's was my main shoulder movement. They are hard on the shoulder capsule however, so with any discomfort, it would be wise to discontinue and switch to front militaries.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I need to try floor presses. I work out in a gym and I have a hard time visualizing myself doing them without a wo partner. Any suggestions?

I do them in a power cage. At the gym there are two 6 inch high wooden platforms, made with 2x6's plus a half inch sheet of plywood. They're each about 18 inches wide and 4 ft long. I put them side-by-side in the power cage and put a mat on top, forming a roughly 3 ft by 4 ft platform to lie on, and set the safety bars at the lowest position.

With this setup, my upper arm hits the platform before the barbell hits the safety bars, but if I can't make the lift, I can set the barbell down on the safety bars and have enough room to crawl out.

Completely safe with no spotter required.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Yes sir, I used to do them but like ya say, they do strain the shoulder quite a bit. I do mainly db presses with my hands facing me in the starting position and then turn the palms towards the front as they rise. I like the feel of db's more actually

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Thanks man. How's the foot doing?

Puppy is doing great! She is such a brat, but so stinkin' cute at the same time.

Good to hear you are having fun with the pup!

I'm much better since I'm off the crutches

Posted by: JerseyDevil

Quote:

Originally Posted by CaptainDeadlift

Thanks Captain. Problem is I don't have a set up like that. My gym is fairly well equipped, but it is lacking one crucial piece of equipment.... a power rack

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

I agree. Arnold Presses rock

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

I'm much better since I'm off the crutches

How are your workouts going? Hmmm, I guess I could go look in your journal to see. I'm on my way over now....

Posted by: gwcaton

Hey JD

Have a great weekend . Enjoy the pup. Thats one thing I miss about our dog. He's a great member of the family but we adopted him when he was about 1 1/2 yrs old so we missed the puppy stuff.

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

... so we missed the puppy stuff.

Most of the puppy stuff is great fun... but thank your lucky stars you didn't have to deal with the 'teething' phase

Posted by: JerseyDevil

Saturday, June 11th

Front Pulldowns
75 x 15
105 x 10
135 x 10
150 x 8

Concentrated on form, but using these more as a warm up for deadlifts.

Deadlifts
135 x 6
185 x 6
225 x 6
275 x 6

Again the goal is to reach 315 x 6 relatively soon. So far I'm on track by adding 10 lbs each week. Last week 265 x 6 felt easy, today 275 x 6 was ok, but not easy....

DB Rows
70 x 6/6
90 x 6/6
105 x 6/6

Form sucked on the last set. I can pull the weight, but my grip gives out too soon. Will drop the weight back until my grip strength goes up OR might consider straps. Yeah I know. I would NEVER use straps for rack pulls or deads, but for bent over rows and one arm DB rows, I'm not sure they are a bad thing.

Flex Curls
25's x 8
30's x 8
35's x 8
40's x 8

Slow controlled and flex at the top. Light weight, but effective.

Hypers
+25 x 12
+25 x 12
+25 x 12

Slowly increasing the weight with these. I have always had a weak lower back. Even just doing light hypers really strenghtens my lower back and relieves what overwise would be discomfort.

Posted by: Archangel

SOLID w/o there BRother Paul!!! Nice to see ya posting again, keep it up!!!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

My gym is fairly well equipped, but it is lacking one crucial piece of equipment.... a power rack

I can't imagine not having a power rack. I do many exercises in it (squats, bench press, floor press, shrugs, etc but no, not barbell curls) since I workout solo. At the time that I go, there is only 1 other person who uses the rack, and we're friendly enough that we can work in with each other, even if we're doing different exercises.

Posted by: JerseyDevil

Quote:

Originally Posted by CaptainDeadlift

I can't imagine not having a power rack.

EXACTLY! It's time I wrote a letter to my congressman. Actually, a very influential state senator works out there... and he is a strong boy. Like 3 bench press sets of 315 x 8 strong

. My gym is a state of the art 'community center', maybe he seriously could lobby for one.

Posted by: JerseyDevil

Sunday, June 12th

Incline Press
bar x 10
135 x 8
155 x 8
185 x 6
205 x 8
205 x 7

Gained another rep on incline. Woo hoo! Still a far cry from my PB of 245 x 7, but that was chemically assisted.

CG Bench
135 x 10
185 x 6
205 x 6

Gained one more rep here also compared to last week.

Military Press (to the front)
95 x 8
115 x 8
135 x 8

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

All in all, a good workout.

Posted by: Archangel

Brother Paul, congrats on another rep, thats huge to me too!!! Way to go, keep it up!!!

Posted by: P-funk

looks like the workouts are on the up and up.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Gained another rep on incline.

CG Bench
Gained one more rep here also compared to last week.

ANY improvement is good, no matter the amount.

Posted by: gwcaton

Quote:

All in all, a good workout.

No kiddin' Mr. Modest !

Posted by: JerseyDevil

Almost a carbon copy of last Wednesday's post

Skipped posting my last wo, but here is tonight's. Getting a little bit stronger still...

Wednesday, June 15th

Bench Press
bar x 10
135 x 8
155 x 8
205 x 5
225 x 7
225 x 5
205 x 9

Gained a rep on 225 x 7 (maybe not the best form on the last rep), and also 205 x 9

HS Incline
100 x 8
190 x 8
270 x 7

Increased 10 lbs on the last set

DB Incline Flyes
35's x 8
50's x 8
60's x 8

Increased 5 lbs on the last two sets.

Only disappointment is my elbow is starting to bother me again. I felt it before, but by the next day it felt fine. After my last bench wo, it bothered me for a couple of days. More weight = more pain? I hope not

Posted by: Archangel

Great w/o!!! Nice increases on everything too Brother Paul!!! I hope your elbow is okay!!!

Posted by: Rocco32

Nice increases buddy. Watch that elbow, are you heating it before and icing it after?

Posted by: gwcaton

Nice job on the increases JD

Frickin' elbows

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Great w/o!!! Nice increases on everything too Brother Paul!!! I hope your elbow is okay!!!

Thanks Arch!

Posted by: JerseyDevil

Quote:

Originally Posted by Rocco32

Watch that elbow, are you heating it before and icing it after?

Hell no. Who's got time to heat it before hand

. Should ice it afterwards though. Honestly up until last weekend, it was fine. Hopefully this won't be the norm. Does seem strange as soon as I increase the reps it starts to bother me again

Posted by: JerseyDevil

Quote:

Originally Posted by gwcaton

Frickin' elbows

Amen to that!

Posted by: yellowmoomba

Nice increases!!

Amen to ICE

Posted by: JerseyDevil

Gotcha YM, my Big Ten brotha. Ice rules

Having great fun with puppy. She is so smart. BTW, how old is your Golden?

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Gotcha YM, my Big Ten brotha. Ice rules

Having great fun with puppy. She is so smart. BTW, how old is your Golden?

Speaking of Big Ten - I can't wait for football season!!!!

Samson just turned two on Sunday. Goldens are great dogs!!

Posted by: JerseyDevil

Saturday, June 18th

Incline Press
135 x 8
155 x 6
185 x 6
205 x 4
225 x 4.5

Haven't loaded up 225 in quite awhile on inclines. Asked for a spot on the last set and got 4 reps solid. 5th rep was a struggle, barely locked it out. Spotter said he didn't touch the bar, but I'm not so sure. So I'm counting it as 4-1/2, and will shoot for 5 solid reps next week

.

CG Bench
135 x 8
185 x 6
205 x 8

Up two reps from last week. Cool.

Arnold Presses
25's x 8
45's x 8
55's x 8

Archangel got me thinking about doing "Arnold's" again. Took it easy to get used to the movement again. No doubt, a superb exercise for both the anterior and medial delts.

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

In the past the starting position I use for these has been to the front, with the 'bells' touching. A friend of mine convinced me it is more effective to start with each DB resting well out to the sides, even slightly behind the side delts. Man, he is right! I feel a much more intense contraction this way.

Posted by: Archangel

Brother Paul, Great job on the w/o!!! Excellent Inclines, and I totally agree with you on starting the lateral raises at the sides, or even a little back!!! I even lean forward a little bit!!! Arnolds are the shizen arent they!!!

Posted by: I'm Trying

Glad the elbow is getting better. Good job working yourself back up!

Posted by: Rocco32

Great w/o JD! Be careful though with the Arnolds, for me personally they hurt my elbows after awhile. Hopefully it will be different for you buddy.

Posted by: JerseyDevil

Archie: Why did it take me so long to figure that out about side laterals?

IT: Hey Matt! Always good to hear from you man. I'll take a peak in your journal to see how things are going.

Rocco: Yeah a LOT of things bother my elbow. Usually DB presses don't, at least not like barbell movements. Ding, ding! .... why don't I use DB's more often? I remember years ago, I stopped all BB bench pressing and went exclusively with DB's. After about 2 months I increased my DB presses nicely, so I couldn't wait to see how much my BB bench increased. I was shocked at how weak I was. Yeah, I think I am a powerlifter at heart. At almost 50, my physique while ok for a 50 year old, pales in comparison to you guys. So a conventional bodybuilding routine just doesn't appeal to me. I ain't going to be gaining a lot of mass by swilling protein shakes, and eating a few pounds of poultry a day. That said, maybe I should revisit DB workouts to see if overall they are easier on the elbow. One thing about BB movements, the weight is racked nicely. DB's you have to struggle to whip them up into to position. That in itself is hard on the elbow. Oh well, it sucks getting old

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Yeah, I think I am a powerlifter at heart. At almost 50, my physique while ok for a 50 year old, pales in comparison to you guys. So a conventional bodybuilding routine just doesn't appeal to me. I ain't going to be gaining a lot of mass by swilling protein shakes, and eating a few pounds of poultry a day.

I can relate to that sentiment. My feelings exactly. Every so often I'll do a body-building routine for a couple of weeks, but I seem to gravitate back to a PL-type routine. I guess we're just built for low reps type of work.

Quote:

Originally Posted by JerseyDevil

Oh well, it sucks getting old

Getting old sucks, but it sure beats the alternative!

Posted by: Archangel

Brother Paul, hows it goin? Your not getting old Brother, youre getting BETTER!!! Keep it up!!!

Posted by: JerseyDevil

Haven't posted in awhile.... elbow really flared up again, so I took a full 5 days off. Then I did one wo, and the next day, felt a new level of pain. The type that makes me think it is time to throw in the towel...

So I took off another 3 days. Worked out tonight and so far, so good. I really think I have to stick with just one true work set per movement. Any more then that is just too much for this old, frail, body.

Posted by: JerseyDevil

Monday, June 27th

Incline Press
135 x 8
155 x 6
205 x 8
225 x 5

HS Shoulder Press
100 x 8
190 x 8
240 x 6

Pushdowns
50 x 8
70 x 8
80 x 11

22 minutes. Yep, quick and dirty chest, shoulder and tri workout. Goal here is just to maintain although that was my best incline in awhile.

Posted by: Archangel

Solid w/o Brother Paul, sorry to hear about the flare up again!!! Have you considered HIT, you mention only 1 working set and your okay, maybe consider HIT, just a thought!!! Take care of that, I don't want to see ya throw in the towel!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Solid w/o Brother Paul, sorry to hear about the flare up again!!! Have you considered HIT, you mention only 1 working set and your okay, maybe consider HIT, just a thought!!! Take care of that, I don't want to see ya throw in the towel!!!

I agree. I liked doing HIT twice a week. Three times a week was too much for my shoulder joint. It's worth a try

Posted by: Rocco32

Don't ever throw in the towel. I know exactly how you feel though. I'm sorry for you about the recent flare up. I've been fighting one and so far I'm winning.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

it is time to throw in the towel...

Posted by: JerseyDevil

You know.... I have been slowly drifting away from IM. But these words of encouragement today make me remember how much I love this place.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

You know.... I have been slowly drifting away from IM. But these words of encouragement today make me remember how much I love this place.

Posted by: PreMier

Quote:

Originally Posted by JerseyDevil

You know.... I have been slowly drifting away from IM. But these words of encouragement today make me remember how much I love this place.

I LOVE YOU TOO MAN!!!

hahaha

Sometimes you just gotta do the best to your abilities.. you can still accomplish great things JD.

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

I LOVE YOU TOO MAN!!!

hahaha

LOL Jake. I can still hang with a lot of young'uns

.

BTW, I love you too

Posted by: Archangel

You can hang with me anyday!!!

Posted by: yellowmoomba

Jersey can definately hang

Posted by: JerseyDevil

AA and YM... you guys aren't exactly young'uns. Look who's talking, yeah right

Friday, July 1st

Bench
135 x 8
155 x 8
205 x 5
235 x 5
245 x 3

HS Incline
100 x 8
190 x 8
300 x 6

DB Incline Flyes
35's x 8
50's x 8
60's x 10

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

HS Incline
100 x 8
190 x 8
300 x 6

Coming back? Looks like you are back.

Posted by: Rocco32

Haha JD, you crack me up. Nice w/o there, how's the elbow?

Posted by: Archangel

Dynamite w/o!!! Your right, I'm not exactly a young one, but you can STILL hang with me anyday!!!

Posted by: JerseyDevil

Cap'n: Now that's Hammer Strength inclines, no where near 'rear' inclines. Thanks for the support though

Posted by: JerseyDevil

Quote:

Originally Posted by Rocco32

Haha JD, you crack me up. Nice w/o there, how's the elbow?

Probably like you my friend, I have good days.... and bad days.

Posted by: JerseyDevil

Quote:

Originally Posted by Archangel

Dynamite w/o!!! Your right, I'm not exactly a young one, but you can STILL hang with me anyday!!!

I was just messing with ya Arch. I would love to be your age again buddy! I didn't even start working out until I was 33. If I only knew then, what I know now

Posted by: JerseyDevil

Saturday July 2nd

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

Haven't done deads for awhile. Was happy just to match my last dead workout. Last set felt pretty good.

Pulldowns
75 x 15
105 x 12
120 x 12

As always, I really focus on form with these and leave the ego at home. If I lean back and 'swing' the weight, I don't feel it in my latissimus dorsi. Slow, controlled and with a squeeze at the bottom.

Seated Cable Rows
120 x 8
150 x 8
180 x 8

Face Pulls
70 x 12
90 x 12
110 x 12

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

Posted by: P-funk

great deads.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

I was just messing with ya Arch. I would love to be your age again buddy! I didn't even start working out until I was 33. If I only knew then, what I know now

I knew ya where!!! I hear ya, hindsight is always 20/20 isn't it Brother!!!

Great w/o today, awesome job on the Deads too!!!

Posted by: yellowmoomba

Jersery -

Your workouts are back on track

Posted by: Rocco32

Another great w/o JD.

on the Deads and nice to see Face Pulls in there

Posted by: JerseyDevil

Quote:

Originally Posted by JerseyDevil

Cap'n: Now that's Hammer Strength inclines, no where near 'rear' inclines. Thanks for the support though

I just noticed the embarrassing typo....

I meant to say "REAL" inclines.

Posted by: Archangel

Hows it goin today Brother Paul?

Posted by: JerseyDevil

Sunday, July 3rd

Several months ago, my wife after watching me squat 315 for several reps below parallel, offered the caution that I was going to ruin my knees. Since I had no previous problems, and I routinely agreed with people here that deep squating done correctly is no worse then leg extensions, I replied 'hogwash', or a similar phrase.

I'll spare you the details, but the wife was right

. My knees (mainly the left) is screwed up. I have taken several weeks off since, and today was my first leg workout since then.

Easy does it....

Leg Press
225 x 8
315 x 8
315 x 8
315 x 8
315 x 8
315 x 8

60 sec RI's

SLDL's
135 x 5
185 x 5
225 x 6

Another movement I haven't done in ages. I forgot how much I love these. Again, easy does it.

Leg Extensions
105 x 10
150 x 10
210 x 16
***********************************
I was watching a middle age guy, who was very well built doing machine incline presses, and he looked impressive. He struggled with 8 reps or so. I had never used this machine before, so I was curious to how many I could do. It was leg day after all

. He didn't change the weight pin, and I saw it was at 180.

Machine Incline Press
180 x 25

Damn that made my day.

Calf Raises
155 x 15
155 x 15
155 x 15

Posted by: Archangel

Good Lookin and Solid w/O there Brother Paul!!! Glad your back at the Leg w/o's too, isn't it a swift kick in the pants when you have to find out the hard way? Take care of it, we need ya here!!!

Posted by: P-funk

great workout.

what happened to your knees?

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

what happened to your knees?

I wish I knew...

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

I wish I knew...

well....pain? where? swelling? where?

Posted by: JerseyDevil

Monday, July 4th

Happy Birthday America!

Incline Press
135 x 8
155 x 8
205 x 5
225 x 4

Lately been getting 5 on these. Maybe that impromptu set to failure yesterday on the machine incline did me in for today.

CG Bench
135 x 8
155 x 8
185 x 10
205 x 6

Side Lateral Raises
20's x 8
25's x 8
30's x 8
35's x 8
Starting with the 'bells resting on my outer thigh, rather then in front. I discovered this hits the side delts more effectively

Rear Delt Machine
90 x 10
90 x 10

Rear Delt Raises
15's x 8
20's x 8
25's x 8

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

well....pain? where? swelling? where?

Definite pain. No apparent swelling. It HAS gotten a lot better, but for awhile there I had trouble getting up out of a chair. Knee would crack, and in this case, the crack was simultaneous with pain. Pain is mainly in the knee cap area. After months of no leg movements it is almost back to normal. But I tried squatting with an unloaded bar, and I could easily feel it flaring up again.

After the leg presses yesterday, my knees are sore and not a good sore, but it is minor compared to what I was experiencing.

Posted by: P-funk

Ice that sucker after you workout.

I wish I could see you squat.

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Damn JD,
Hate to hear that !! Get someone to video your squat and post it for Patrick and others to critique . I know, easier said then done . Could be a knee saving idea though

Posted by: yellowmoomba

Quote:

Starting with the 'bells resting on my outer thigh, rather then in front. I discovered this hits the side delts more effectively

It sure does!!

Posted by: JerseyDevil

Thought I'd check in to let everyone know I'm still alive and kickin'. Been working out fairly regular, and have been slowly getting stronger. Been too busy (or too lazy) to post my workouts though

.

At any rate, after seeing my 'boyz' wo's here lately, I embarrassed to post mine

Posted by: Archangel

Glad your still with us!!! Post your w/o's BRother Paul, there is nothing to be embarrassed about!!! We are a BIG family here, feeding off of each other!!! Hats off to ya for being consistant, thats the hardest step!!!

Posted by: Rocco32

Hey buddy, how's everything going? Gotta at least check in with us every now and then

Posted by: yellowmoomba

What's up Jersey???

Posted by: JerseyDevil

Rock and YM: Yeah you're right. Just kinda of gotten away from the posting thing. I promise I'll go to your respective journals right now, and catch up

Posted by: JerseyDevil

Here is my workout tonight. Still low volume, seems to be working ok for me. Elbow is doing a lot better

. It still 'cracks' here and there but not like it used to.

Bench Press
135 x 8
185 x 6
205 x 5
245 x 5
225 x 7

I always felt I used decent form, but due to my elbow problems and mild pec tear, now I really focus on controlled reps. Lower the weight slow, lightly touch chest, then drive up. Didn't do it tonight, but I also have been using 5 second negatives, pause, then drive the weight up as explosively as possible.

HS Incline
100 x 8
190 x 5
280 x 5
310 x 5

Incline Flyes
30's x 8
40's x 8
50's x 8
60's x 8

Posted by: Archangel

Excellent #'s there Brother Paul!!! hows it goin?

Posted by: gwcaton

Quote:

Originally Posted by JerseyDevil

Here is my workout tonight. Still low volume, seems to be working ok for me. Elbow is doing a lot better

Hey JD

Nice wo ! 60 lb flyes

Controlled reps really take it out of me. But it still feels good

Posted by: yellowmoomba

Bump!

What's up Jersey?? How are things????

Posted by: gwcaton

JD, You still with us ?

Posted by: I'm Trying

JD where r u??

Posted by: JerseyDevil

Hey guys

Still plugging away. Not as motivated as I once was, but still getting to the gym 4 times a week. Elbow is a constant problem, so I have to work around it. Surprisingly that means moderate to heavy weight and low reps on compound movements. Higher reps seem to magnify the problem.

Doing about 85% of weight I was doing when experimenting with steroids, at a lower bodyweight (but higher bodyfat). I'm happy with that.....

Thanks for asking about me guys. I still checkout the forum every few days or so, just don't feel that compelled to post.

How are my boyz doing?

Posted by: Archangel

Glad you dropped in my Friend, your'e in my Prayers and thoughts!!!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Hey guys

Good to hear that you are still hitting the weights! What happened to our teams this weekend

???

Posted by: PreMier

Im doing well, glad to hear that you are also JD.

Posted by: I'm Trying

Glad to see you are still around.

Posted by: JerseyDevil

I flew into Philly the other day.... Damn are my arms tired! .....

Tap! Tap! Tap! Is this thing on?

Thought about starting a new journal, but decided I would just rekindle this one. If you read this journal front to back, it is rather educational for those considering anabolic help.

Coming back from yet another layoff. I fractured my hand, in a angry male tantrum..... and spent a good 7 weeks off. Was slacking any way, so I am weaker then hell.

I am about the same weight I was when I ended a nice cycle, which is 225 lbs. Problem is, over the last 2 years I lost plenty of muscle, and gained plenty of fat.... Trust me, training without steroids is zero fun. The only consolation is the fact you are natural. Actually at 50 years old, it IS a motivating factor.

Going to start out slow, and use mainly compound movements. My left elbow is arthritic, so many exercises are out.

Posted by: JerseyDevil

6/24/06

Bench
135 x 8
155 x 10
175 x 12

HS Incline
100 x 6
190 x 6
240 x 6

B.T.N.P
95 x 8
115 x 8
115 x 8

Pec Deck
105 x 10
135 x 6
120 x 6
Walk 2 miles, 27:40

Posted by: JerseyDevil

6/25/06

Deadlift
bar x 8
135 x 6
185 x 6
225 x 6

Bent Over Row
bar x 8
115 x 8
135 x 10
135 x 10

HS Pulldown
120 x 10
160 x 8

DB Curls
25's x 12
30's x 10
35's x 8
Flex style

Walk 2 miles, 27:50

Posted by: PreMier

Nice workout! I cant wait to see what I pussy I am after all the time i took off.

Posted by: yellowmoomba

Hey Jersey.........Welcome back

Posted by: JerseyDevil

PreMier: Yeah pussy is a good way to describe how I feel right now

. You always seem to come back strong after a lay off.

YM: Thanks! Feels good to post again.

Posted by: Rocco32

Glad your back and hitting the gym again. Any thoughts into starting another cycle? I've actually been thinking about running a bit of test...we'll see. Stay around this time buddy!!!

Posted by: Archangel

Brother Jersey, welcome back, good lookin w/o's too!!!

Posted by: JerseyDevil

6/27/06

Incline Press
135 x 8
155 x 8
185 x 8

Military Press
95 x 8
115 x 8
135 x 10

CG Bench
135 x 8
155 x 8
185 x 8

DB Tri Ext
40 x 12
50 x 12
60 x 12

90 sec RI's

It sucks being weak

. I'll be back though....

Posted by: JerseyDevil

Arch:: Whaddup brotha!!! Don't think for a moment I haven't been peeking in your journal from time to time. You are one of the most stellar individuals on this site!

Rocco: No more 'roids for me. I am prescribed Androgel, but trust me it's not even close

. I have a whole new outlook on steroids. I hate the strict laws, but after trying them myself, I now wonder if they are worth it. Sure, moderate use, regular bloodwork, and ideally a medical professional to monitor (the Anabolic Control Act of 1991 put an end to that), makes them fairly safe.

Once you start though, it is really hard to go back to being natural again and still ENJOY lifting. You have the training time in, and are at the right age, so a simple test cycle may be decent. But this stuff is like candy....

Posted by: yellowmoomba

How many days are you going to lift ? It's looking good so far. You can't expect to come in and throw 300 + on your first workout

BTW - how the pup ?

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

How many days are you going to lift ? It's looking good so far. You can't expect to come in and throw 300 + on your first workout

BTW - how the pup ?

I'm planning on 4 days a week. 2 on, 1 off, 2 on, 2 off.

Pup is doing great. She is 16 months old and 72 lbs, so almost an adult. She still is very 'puppylike'

Posted by: Triple Threat

JD. Good to see you back. Had you used steroids at an earlier age or was that a fairly recent decision?

Posted by: JerseyDevil

6/28/06

SLDL
135 x 6
185 x 6
225 x 6
245 x 6

Leg Press
135 x 10
225 x 8
315 x 8
405 x 10

Legs are going to be a sore spot for me going forward. In the past I did routine deep squats with 315. All of a sudden I messed up my left knee. I gave it plenty of time to heal, but it has never been right since. I think I slightly tore the meniscus. It has felt fine with no direct leg work. Doing leg presses it will 'crack' here and there, so I need to be very careful...

BB Curls
45 x 10
65 x 10
85 x 12

Yeah I know.... what are BB curls doing in this WO? At least for the time being, I want to do bi's twice a week.

Standing Calf Raise
175 x 12
215 x 10
215 x 10

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

JD. Good to see you back. Had you used steroids at an earlier age or was that a fairly recent decision?

Thanks Ca.... I mean TT (still having trouble getting used to that!)

Always trained natural, starting at 33. I tried prohormones and then later two 'real' steroid cycles. I forget exactly when, but probably right before I turned 48. Been clean since December of 2004. While juicing my bench was around 245 x 9-10 with good form. Once I get back into shape, it'll be more like 245 x 4-5. So what? I'm happy with that for my age.

Posted by: Archangel

Whats goin on BRother JD!!! Excellent w/o there my Friend!!!
THank you for the compliment, much appreciated!!!

Posted by: JerseyDevil

6/30/06

Walked for 12 minutes at fast pace, at break time

Elliptical Machine
30 minutes, level 10, aerobic program

Posted by: Archangel

Ahhhhhhhhhhhhhhh, cardio, the needed Evil if I might say so myself!!!

Posted by: JerseyDevil

LOL. I really don't mind cardio, but I have trouble finding the time to do it!

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

LOL. I really don't mind cardio, but I have trouble finding the time to do it!

I hear ya, it can be boring though!!! I go at 4 am, so the time kinda finds me, LOL!!!

Posted by: JerseyDevil

4 AM! I used to go at 6 AM, and hated it, and I consider myself a morning person

I see your schedule though, and you have to do, want you have to do, to get the job done

Posted by: JerseyDevil

7/1/06

Bench:
135 x 8
155 x 8
185 x 8
205 x 7
205 x 5

HS Incline
100 x 8
150 x 8
190 x 8
280 x 4
240 x 6

DB Military Press
50's x 12
50's x 11

DB Tri Ext
50 x 12
65 x 12
65 x 10

Felt really weak. Did workout about an hour after mowing the grass, weed whacking, and then washing the car in the heat and humidity. Probably was slightly dehydrated.... Should really workout first thing, but I like to get chores out of the way first.

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

4 AM! I used to go at 6 AM, and hated it, and I consider myself a morning person

I see your schedule though, and you have to do, want you have to do, to get the job done

Thank you my Friend, yes I do and I WILL!!!
Good looking w/o too, ESPECIALLY after doing ALL the stuff Previous to w/o, your a Friggen MACHINE!!!

Posted by: JerseyDevil

7/2/06

Elliptical Machine
30 minutes, level 11, aerobic program

Walk 1 mile, cool down

Posted by: JerseyDevil

7/3/06

Bent Rows
bar x 10
135 x 8
155 x 8
175 x 8

HS Row
One arm at a time
55 x 10/10
100 x 8/8
145 x 8/8
170 x 5/5

HS Pulldown
120 x 8
160 x 8
180 x 8

Hyperextensions
+25 x 10
+25 x 10
+25 x 10

DB Curls
Not alternating, BB style
25's x 12
30's x 12
35's x 12

Posted by: JerseyDevil

4th of July

BB Incline Press
135 x 8
155 x 8
185 x 6
205 x 6
175 x 10

B.T.N.P
95 x 10
115 x 8
135 x 6

CG Bench
135 x 8
185 x 5
185 x 5
185 x 5

DB Tri Ext
65 x 10
75 x 8
55 x 15

Happy 4th of July!!!

Posted by: yellowmoomba

You worked out on the 4th!!! Now that's dedication

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

You worked out on the 4th!!! Now that's dedication

Thanks YM and Arch for carrying the torch in my renewed journal. I'm starting to feel like the 'invisible man'. I make posts in Online Journals, and other places, and they are completely ignored. I guess I could change my age to '22', but I find it interesting no one wants to hear the opinions of an old man.

On the other hand, maybe I'm just boring as hell

Posted by: Archangel

My pleasure my Friend, your w/o's ALWAYS motivate me, and I look forward to your comments/advice anytime!!! Good lookin w/o's too!!!

Posted by: PreMier

Still strong for an old man

What, your the one that started with the "old man" talk

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Ahhhhhhhhhhhh.............to be 22 again

However......when you are 22 you think you know everything but really you don't know "jack"

You just can eat as much as you want without putting on weight and recover from drinking MUCH FASTER ...haha

Posted by: JerseyDevil

Thanks guys... I needed that

Posted by: PreMier

I would almost prefer that there wasnt so much fawkin spam in mine LOL. Its nice to get more than one workout posted per page

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

I would almost prefer that there wasnt so much fawkin spam in mine LOL. Its nice to get more than one workout posted per page

Now that you mention it, that would sort of bother me too. It's just love though

Posted by: JerseyDevil

7/07/06

Bench Press
135 x 8
155 x 8
205 x 9
205 x 7
185 x 10
Gaining some ground.... It's like starting over, but it feels good to increase with most workouts. Muscle memory is a wonderful thing. I hope they remember 245 for decent reps

.

HS Incline Press
100 x 8
190 x 5
240 x 5
280 x 4

Military Press
115 x 8
135 x 8
135 x 7

DB Tri Ext
50 x 8
70 x 8
70 x 8

Rope Pushdowns
40 x 10
40 x 8
Tried a 2 count positive, pause, 5 count negative. Even with 40 lbs on a pulley I got an incredible burn. Me like.

Posted by: MJH

Workouts are looking awesome JD, keep up the good work!

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Felt really weak. Did workout about an hour after mowing the grass, weed whacking, and then washing the car in the heat and humidity. Probably was slightly dehydrated.... Should really workout first thing, but I like to get chores out of the way first.

I've tried working out after doing other chores and the workouts were basically horrible. Now I go first thing in the morning, before I'm tempted to do anything else.

Posted by: Archangel

That was an excellent w/o Brother JD!!! I agree with the slower rep cadence, can really DESTROY you in a GOOD way!!! I'm with ya also on the am w/o's, HIT it hard first thing, and then take on the rest of the day!!!Hope your weekend goes as you want it to my Friend!!!

Posted by: JerseyDevil

Mike: Good to see you in here my friend!

TT: Yeah, I know that is the way I should do it, but sometimes I get overidden by the 'boss'

Arch: I'm going to have to explore the slower reps more. I tend to like it more with so called isolation exercises, but for compound movements I still like the more conventional rep.

Posted by: JerseyDevil

7/08/06

Deadlift
135 x 5
185 x 5
225 x 5
255 x 6

HS Row
100 x 12/12
145 x 10/10
170 x 6/6
Done one arm at a time

HS Pulldowns
100 x 12
140 x 10
180 x 8

Alternating DB Curls
25's x 8
35's x 8
40's x 10

Walk 2 miles in 27:50

Posted by: Archangel

Another Good lookin w/o Brother JD!!!

Posted by: yellowmoomba

Looks like you are back in the routine

How'd the deads feel ?

Posted by: JerseyDevil

Thanks Boyz!

Deads didn't feel too bad YM. You know me, never a strong deadlifter like you. I'm slowly trying to get back to 315 x 6.

Posted by: JerseyDevil

7/9/06

Walk on treadmill for 10 minutes, 4.5 MPH

Elliptical Machine
Aerobic program, level 11, 24 minutes

Posted by: Archangel

Lookin Good Brother JD, Keep at it my friend!!!

Posted by: JerseyDevil

7/11/06

BB Incline Press
135 x 8
155 x 8
185 x 8
205 x 7
175 x 12

B.T.N.P
95 x 8
115 x 8
135 x 6

CG Bench
135 x 8
155 x 8
185 x 6
195 x 4

I usually do more tricep work, but had to cut this wo short. I'm a little bit discouraged with my lack of progress, but am getting slowly stronger each wo.

Off topic, but we should all count our blessings. Over the weekend I saw a guy who I don't know personally, but am very familiar with. In HS he was a champion wrestler, and for years coached junior wrestling. He was one of the top narcotics investigators for our county's prosecutors office.

When I saw him, his face was sunken, and he was having a difficult time walking. Word is he has Lou Gehrig's disease or ALS. Sad, very sad.

Posted by: Archangel

Keep your chin up and heart light, thought the w/o was Good my Friend!!! I could not agree more, I count my blessings everyday I wake up, I figure the MAN upstairs has given me at least one more day, I should enjoy it, you know!!!

Posted by: PreMier

Yup, there is a lot of bad shit that can happen (take me for instance im 23 and starting to lose my hair

) But to have a disease that would kill me would suck ass

Posted by: gwcaton

JD's back and I'm not here to witness it ? LOL Try to mange without me for a couple more months and I'll be back to help you out !! LOL

Posted by: JerseyDevil

G-DUB!!!!!!!!!! Take care of business and help me out here bro

Seriously, trust me I know. Life can all of a sudden come at you from all angles.

Posted by: JerseyDevil

7/14/06

Bench
135 x 5
155 x 5
185 x 5
205 x 5
225 x 6
185 x 13

First time I tried 225 in a couple of months. Still wussy, but not too bad.

DB Incline Press
50's x 10
70's x 10
75's x 8

Wanted to do HS Incline, but it was taken and I wanted to get home so I could drink a couple of beers

(Friday night you know). Haven't done DB inclines in awhile. I tried to use slow negatives, pause at the bottom and then explode to the top. Felt really good.

HS Shoulder Press
100 x 10
150 x 8
190 x 8

Pec Deck
105 x 12
105 x 10
105 x 9

Posted by: Archangel

Theres nothin wussy about that w/o Brother JD!!! Your increasing, and thats whats important!!! Keep it up!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Theres nothin wussy about that w/o Brother JD!!! Your increasing, and thats whats important!!! Keep it up!!!

Yeah -------what he said

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

Seriously, trust me I know. Life can all of a sudden come at you from all angles.

unfortunately.

Posted by: JerseyDevil

Arch and YM: Yes, muscle memory is great. Though I think some of my muscle fibers are having memory lapses. LOL.

TT: Funny how us 50 somethings seem to agree

Posted by: JerseyDevil

7/15/06

Deadlift
135 x 5
185 x 5
225 x 5
275 x 6

275 felt relatively light. Easy does it

HS Row
55 x 12/12
100 x 10/10
145 x 10/10

HS Pulldown
120 x 8
160 x 8
200 x 8

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

Elliptical Machine
Aerobic program, level 10, 30 minutes

This workout was a milestone for me today. It marks the first time I 'worked out' with my soon to be 14 year old stepson. I have always hoped he would be interested in weights, and that day has come. Got to be careful not to burn him out... Of course I didn't have him follow my wo, I had him do a light full body workout, and he loved it. He has great potential. At 13 years, and 9 months old, he is 5' 10", 165 lbs, and although I don't know his bodyfat, it's definitely in the 12%-15% range.

Posted by: yellowmoomba

Nice lifts today. Training your stepson sounds like fun

He'll thank you for training him THE RIGHT WAY - unlike most of us that lived on the bench and did a bunch of curls in our early years..........

Posted by: JerseyDevil

Hey YM. Funny I see that all the time, but I didn't start training seriously until I was 33.

So far, BB movements feel very odd to him (having trouble balancing the bar, which I told him was normal), but he did seem strong with DB curls....

Posted by: JerseyDevil

7/16/06
Another day where chores took presidence. Sanded drywall for 2 hours, cleaned up the mess, then washed two cars in 94 degree heat.

Ah, time to work out!

BB Incline Press
135 x 8
155 x 8
185 x 8
205 x 6

I can always tell in the warm ups if I am going to be strong.... 185 actually felt heavy to me, so I knew 205 was going to suck.

HS Shoulder Press
100 x 10
150 x 10
190 x 8
240 x 7

DB Tri Ext
60 x 10
75 x 10
75 x 10

Pushdowns
50 x 12
60 x 12
70 x 12

CG Bench
135 x 15
135 x 13
135 x 11
60 sec RI's

Walk 2 miles on treadmill, 27:50 minutes

Posted by: Archangel

Good Stuff BRother JD!!!

Posted by: yellowmoomba

Jersey's on a roll......................

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Jersey's on a roll......................

Whole wheat or white?

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

Whole wheat or white?

That will be 9 grain for me!!!

Posted by: yellowmoomba

I like WW!

Posted by: Triple Threat

Sanding drywall has to be one of the most thankless tasks. I can't believe you were able to that workout after all the other stuff.

Posted by: JerseyDevil

7/19/06

Did a no-no today. Basically repeated my Sunday wo. 18 year old mentality I know, but I was disappointed in the result. Today was more like it.

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

CG Bench
135 x 5
185 x 6
205 x 6
205 x 5

Military Press
95 x 8
135 x 8
155 x 6
115 x 11

Rope Pushdowns
40 x 12
40 x 11
40 x 10

Slow negatives, pause and a 'squeezed' positive, and another pause at the bottom. Never been a fan of 'feel the burn', but I like this as a finisher.

Posted by: PreMier

Nice workout JD. Glad to see you still sticking with it

Posted by: gwcaton

Posted by: JerseyDevil

Jake: I've been sticking with it for years

It's just old is catching up with me and I have had to take various layoffs due to injuries. If I never had an injury, I would have never taken time off.

Gary: Come back G-dub, come back...

Posted by: JerseyDevil

7/21/06

Deadlift
135 x 5
185 x 5
225 x 5
295 x 5

HS Row
55 x 12/12
100 x 10/10
145 x 8/8
170 x 6/6

HS Pulldown
100 x 10
140 x 8
180 x 8

Front Pulldowns
90 x 15
105 x 12
120 x 10
Elbow has been feeling great since layoff. Pulldowns have always aggravated the hell out of it, so I took it very easy. Was more interested in showing my stepson proper pulldowns.

DB Curls
25's x 10
35's x 10
40's x 10

Elliptical Machine
Aerobic program, level 11, 30 minutes

Posted by: JerseyDevil

7/22/06

Bench
135 x 8
155 x 8
185 x 8
225 x 7
205 x 9

HS Incline
100 x 10
190 x 8
240 x 8
280 x 7

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

Machine Shoulder Press
90 x 10
130 x 10
150 x 8

Having fun training with my stepson. It is funny how some things come easy to him and others feel awkward. He has trouble with tricep ext, barbell curls, leg press, and leg extentions, but feels comfortable with bench press, incline press, DB curls, and HS back machines.

Posted by: Triple Threat

The deads are coming along great, JD.

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

The deads are coming along great, JD.

And the rest of the w/o's too, looking Great in here my Friend!!!

Posted by: CowPimp

That's cool you're training with your stepson. He has a pretty badass mentor.

Posted by: M.J.H.

Workouts are looking solid, man.

Posted by: JerseyDevil

Thanks guys. I really appreciate the support. It helps fuel the fire.

Posted by: JerseyDevil

7/25/06

BB Incline Press
135 x 8
155 x 8
185 x 5
205 x 5
225 x 4, almost 5...
205 x 7
First time with 225 on incline since the layoff. Need to get back to 7-8 reps.

CG Bench Press
135 x 10
155 x 8
185 x 8
205 x 6

DB Tri Ext
65 x 10
75 x 8
80 x 6

I have the tendency to touch my back when doing these. I on purpose made sure I had full ROM, but hitting only 'air', if you know what I mean. Really stresses the tri's harder that way.

Tricep Pushdowns
60 x 15
70 x 13

Walk dog for 35 minutes at good pace

Posted by: JerseyDevil

I just realized I never posted my 'leg' wo on Sunday.

It's a shame I can't squat any more. If I did 3 sets of 10 with 135 right now, I KNOW I would be sore as hell the next day. For the first time in a few months, I did 4 sets of leg press, 3 sets of leg extensions, 3 sets of leg curls, and 3 sets of seated calf raises.... I was not even sore in the next few days

Posted by: CowPimp

Quote:

Originally Posted by JerseyDevil

I just realized I never posted my 'leg' wo on Sunday.

It's a shame I can't squat any more. If I did 3 sets of 10 with 135 right now, I KNOW I would be sore as hell the next day. For the first time in a few months, I did 4 sets of leg press, 3 sets of leg extensions, 3 sets of leg curls, and 3 sets of seated calf raises.... I was not even sore in the next few days

Nothing holds a candle to squatting in my opinion. Why no squatting? Low back issues?

Posted by: PreMier

What kind of dog do you have?

Posted by: JerseyDevil

CP: Left knee. I used to squat fairly heavy (sets with 315) with no problems. I would notice though, my knees would make a cracking sound. You know, snap, crackle and pop. But never had pain or discomfort. I guess that was the warning sign I ignored because soon thereafter I had trouble getting out of a chair without a 'crack' sound and discomfort. I completely stopped working legs, and the cracking stopped. But it still doesn't feel right when I go up stairs, and it feels 'loose' on an elliptical machine.

I assume it's cartilage fragments or a slightly torn meniscus. But now (almost two years later), it is only a slight annoyance. I feel it somewhat doing the leg presses, but I think it is ok as long as I don't over do it. I did squats for over 10 years, time to retire I think.

Jake: My dog is a 17 month old Golden Retriever. She is a great dog!

Posted by: CowPimp

Gotcha gotcha. I'm sorry to hear that, but it happens to the best of us.

Posted by: P-funk

where is the discomfort? on which part of the knee?

Posted by: JerseyDevil

Off to the side, inside the leg if that makes sense. Squatting with a narrow stance always felt more comfortable to me, but in an effort to squat more weight, I adopted a powerlifter type stance... which did work. But I think that is what screwed me up.

Posted by: JerseyDevil

7/28/06
Bench
135 x 8
155 x 8
185 x 8
205 x 3
225 x 6
205 x 8
Damn! Weak as hell today.... Maybe I need to throw in some low rep training.

HS Incline
100 x 8
190 x 8
280 x 6
300 x 5

HS Shoulder
100 x 8
190 x 8
230 x 8
290 x 6

Pec Deck
105 x 12

Posted by: JerseyDevil

7/29/06

Elliptical Machine
Aerobic program, level 12, 30 minutes

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Off to the side, inside the leg if that makes sense. Squatting with a narrow stance always felt more comfortable to me, but in an effort to squat more weight, I adopted a powerlifter type stance... which did work. But I think that is what screwed me up.

maybe you should try and get a session in with DaleMabry (he is in NJ for a few more months) and see if he can asses the situation and give you some corrective exercises to combat the problem.

Posted by: JerseyDevil

7/29/06

Deadlift
135 x 8
185 x 5
225 x 5
275 x 6
225 x 8

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

Pulldowns to Front
90 x 8
120 x 8
135 x 8

Again, these tend to bother my arthritic elbow, so doing slow, controlled, squeeze type reps, rather then trying to move weight.

Alt DB Curls
25's x 8
35's x 8
40's x 10

Treadmill for 30 minutes

Posted by: JerseyDevil

8/1/06

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

CG Bench
135 x 5
185 x 5
225 x 4
225 x 4
225 x 3

Pushdowns
50 x 12
70 x 10
80 x 10

Posted by: JerseyDevil

8/4/06

Bench Press
135 x 8
155 x 8
205 x 5
225 x 6
235 x 4

HS Incline
100 x 8
190 x 8
240 x 8
300 x 7

Pec Deck Flyes
90 x 12
120 x 12
135 x 10

Working out with my stepson tonight. I only have him at 65 lbs for 3 sets of 8 on bench, but I am way more interested in teaching proper form and breathing. This weight is too light for him, but he has some trouble controlling the negative portion, and pushes a bit uneven.

Posted by: P-funk

Quote:

Working out with my stepson tonight. I only have him at 65 lbs for 3 sets of 8 on bench, but I am way more interested in teaching proper form and breathing. This weight is too light for him, but he has some trouble controlling the negative portion, and pushes a bit uneven.

how old?

Posted by: JerseyDevil

8/5/06

Military Press
95 x 8
115 x 8
135 x 8
155 x 7

Side Laterals
15's x 15
20's x 15
25's x 15

Barbell Curls
45 x 15
65 x 12
85 x 12

Diamond Pushups
20
20

Elliptical Machine
Aerobic program, 30 minutes, level 12

Bill, my stepson first time doing militaries, and although I suspected he would have trouble, did great.

Posted by: JerseyDevil

Quote:

Originally Posted by P-funk

how old?

Hey Patrick! He is 13, will be 14 in November. He is already 5' 10", 165 lbs, and although I don't know his bodyfat, it's definitely in the 12%-15% range.

I have been meaning to ask you for suggestions on training for him. Problem is he spends 1/2 the week with his dad, so I only have Friday-Sunday to wo with him. During the school year, it will be Monday-Wednesday.

He was diagnosed with spondylolisthesis, but his doctor cleared him for weight training, as it is mild. He only restricted contact sports. It is obvious he has extreme tightness in his hamstrings, but I am nervous to do lower body work.

For now, since he is so young, I just want to get him used to the gym and the entire concept of 'working out'. He really likes it so far, and does extremely well with cardio stuff.

Posted by: P-funk

that is really great!

spodylothesis is the foreward slippage of one vertabrae over another. Does he have pain in the lower back area? There are an ass load of tests you can do to see where he is tight, where pain hurts, what he needs to work on and strengthen etc....

I would just see if he has any pain and then you can teach him to do things with BW until you can get someone that can actually run him through some tests to figure out what the best approach would be (want to fly him out to AZ?? hehe). At least with BW, you can teach him how to do movements that he will encounter in everyday life. If something hurts obviously stop doing it. To teach him how to do RDLs is important because bending over to pick things up is something we all do everyday. Any extreme tightnesses or poor movement can create pain as that vertabrae slips. The way that I teach proper bending over and picking up (I wont even call it RDLs) to people with poor movement, tightness or lower back pain/problems is have them stand infront of a bench (or a chair or low table if need be) and let them hang their arms down by their sides with their wrists flexed so that their hands are palm down and fingers pointing foreward. Then, they slowly flex foreward until their hands touch the bench, they hold that position for a 2-3 count to learn what it feels like to push thier hips back and not bend with their lumbar spine. After the 2-3 count they squeeze their glutes and learn to extend their hips to bring their body back upright.

be sure to check and make sure his hip flexors (primarily psoas) are not tight either. because the psoas attaches on the spine, if it is tight it can create lots of force on the back.

Posted by: JerseyDevil

Thanks for that Patrick! He did go to PT, but according to his therapist, he was rather lame at doing the prescribed exercises. I should have been more proactive. I *think* these were the exercises. They did emphasize front pulldowns, and then...

4 shoulder exercises with bands
pelvic tilt
bridging
wall slide
lower trunk rotation
curl ups
supine hamstring stretching
knee to chest

I think he had trouble with motivation in a PT office doing these, but working out in a gym with his stepdad seems more glamorous. At this point, what should I do? Am I ok keeping him on the basic bench, military, pushdowns, pushups for push? Then HS rows, front pulldowns (cable and HS), bb curls for pull? Would leg curls with light weight be a good idea?

Why in the hell did you have to move from Manhattan when I really needed you ?

Posted by: P-funk

a lot of the exercises look like some of the diagnostic things you would want to test to see. again though, i am not there.

Push ups, planks, pull downs, all those things are fine so long as you watch to make sure he maintains a neutral pelvis (not to much of an anterior or posterior pelvic tilt). rows are fine. just keep him supported (like prone incline DB rows...HS should be fine). If he is super tight in his hammies I would steer away from leg curls especially until he learns how to maintain pelvic alignment. On the bench press, you may want to have him place his feet on the bench to decrease any anterior tilt that might happen when his feet are on the floor.

Posted by: JerseyDevil

Thanks man. This is very helpful

Posted by: P-funk

the main thing is to prevent anything that hyperextends the spine and increases lumbar lordosis. He needs to learn to get stable and neutral.

Posted by: JerseyDevil

8/6/06

Front Pulldowns
45 x 15
90 x 12
120 x 10
135 x 10

HS Row
55 x 12/12
115 x 8/8
140 x 7/7

DB Row
50 x 10/10
70 x 10/10
80 x 8/8

HS Pulldowns
120 x 8
160 x 8
200 x 7

Treadmill
2 miles, 14:20 first mile, 13:30 second mile

Posted by: Triple Threat

From the looks of your workouts, your gym has quite a bit of HS equipment. Lucky you. I think the quality of their stuff is great, that is, what I've seen of it so far.

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