Jersey's "Me Too" Journal

JerseyDevil · 07-07-2009, 06:56 PM

7/7/2009

Low Volume, lower body emphasis

Deadlift
135 x 5
185 x 3
225 x 3
285 x 3
305 x 3
305 x 3
Haven't been deading regularly, and I respect this bad boy.... easy does it

One Arm Rows
85 x 6/6
100 x 6/6
100 x 6/6

BB Incline Press
135 x 8
195 x 6
205 x 6
205 x 6
I normally have a pretty good incline, but doing pull work first sure made a difference

RDL's
135 x 8
155 x 8
155 x 8
Concentrating on the stretch. Seems lightweight, but I was breathing like a wild banshee at this point

Skullcrushers
70 x 10
80 x 10
80 x 10

In and out in 45 minutes, and I am feelin' this one.

JerseyDevil · 07-09-2009, 07:06 PM

7/10/2009

Pull Ups
BW x 5
BW x 5
BW x 5
Yeah, I know... weak

Seated DB Shoulder Press
40's x 6
50's x 6
55's x 6
60's x 6
65's x 6
70's x 6
I have the damnest time hoisting the DB's up over 60 lbs. I penciled in DB's, but I'm switching to BB.

Standing One Arm Cable Row
80 x 8/8
115 x 8/8
115 x 8/8

Seated Military Press
115 x 8
125 x 8
135 x 8

HS Calf Raise
100 x 10
100 x 10

In and out in 35 minutes

yellowmoomba · 07-09-2009, 08:34 PM

How are you liking your new program?

Burner02 · 07-10-2009, 04:51 AM

Quote:

Originally Posted by JerseyDevil

7/10/2009

Pull Ups
BW x 5
BW x 5
BW x 5
Yeah, I know... weak

Seated DB Shoulder Press
40's x 6
50's x 6
55's x 6
60's x 6
65's x 6
70's x 6
I have the damnest time hoisting the DB's up over 60 lbs. I penciled in DB's, but I'm switching to BB.

Standing One Arm Cable Row
80 x 8/8
115 x 8/8
115 x 8/8

Seated Military Press
115 x 8
125 x 8
135 x 8

HS Calf Raise
100 x 10
100 x 10

In and out in 35 minutes

strong workout, pal!
You have that same thing? If I get a good pop off my leg to get it going, I'm ok...

JerseyDevil · 07-11-2009, 06:59 AM

Quote:

Originally Posted by yellowmoomba

How are you liking your new program?

So far so good. I'm liking the variety. I still need to tweak it.

JerseyDevil · 07-11-2009, 07:01 AM

Quote:

Originally Posted by Burner02

You have that same thing? If I get a good pop off my leg to get it going, I'm ok...

Yeah, but I feel like I'm doing a rep or two before I get started! I'm pretty sure I could do some reps with 80's, but there is no way I'm getting those up.

JerseyDevil · 07-11-2009, 07:27 PM

7/11/09

Bench Press
135 x 8
155 x 8
185 x 5
245 x 5
245 x 5
240 x 5

Leg Press
495 x 8
495 x 8
495 x 8

Lat Pulldowns
160 x 6
160 x 6
160 x 6

HS Incline Flyes
40's x 10
45's x 10
45's x 10

In and out in 49 minutes

Burner02 · 07-12-2009, 12:13 AM

Quote:

Originally Posted by JerseyDevil

7/10/2009

Pull Ups
BW x 5
BW x 5
BW x 5
Yeah, I know... weak

Ain't no thang. Just aim for sets of 6 the next go-round and so forth...

JerseyDevil · 07-12-2009, 07:04 AM

7/11/09

Bench Press
135 x 8
155 x 8
185 x 5
245 x 5
245 x 5
240 x 5

Leg Press
495 x 8
495 x 8
495 x 8

Lat Pulldowns
160 x 6
160 x 6
160 x 6

HS Incline Flyes
40's x 10
45's x 10
45's x 10

Hammer Curls
35's x 10
40's x 10
40's x 10

In and out in 49 minutes

Reposted to include the hammer curls

yellowmoomba · 07-14-2009, 06:31 AM

Quote:

Seated DB Shoulder Press
40's x 6
50's x 6
55's x 6
60's x 6
65's x 6
70's x 6
I have the damnest time hoisting the DB's up over 60 lbs. I penciled in DB's, but I'm switching to BB.

Since you are already doing seated MP during the same workout - have you thought about doing the DBs "standing"... you'll have to drop the weight a bit but it will also work your core muscles at the same time. You could also try Standing One Armed DB Presses if you wanted to use a little more weight.

JerseyDevil · 07-14-2009, 07:01 PM

Quote:

Originally Posted by yellowmoomba

Since you are already doing seated MP during the same workout - have you thought about doing the DBs "standing"... you'll have to drop the weight a bit but it will also work your core muscles at the same time. You could also try Standing One Armed DB Presses if you wanted to use a little more weight.

Great suggestions, I like the one armed press idea. I threw in the BB, because I felt like I did't get enough out the DB presses

JerseyDevil · 07-14-2009, 07:11 PM

7/14/2009

Deadlift
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
295 x 5

One Arm DB Rows
85 x 8/8
90 x 8/8
95 x 8/8
YM, if you are looking at this, just skip over it ok?

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

175 x 8
Not used to having a weak incline.

DB Skullcrushers
30's x 10
35's x 10
35's x 9

In and out in 44 minutes

This workout looks so simple, but the pace and full body angle is kicking butt.

Patrick's template is a winner.

yellowmoomba · 07-15-2009, 06:40 AM

Quote:

Originally Posted by JerseyDevil

7/14/2009

Deadlift
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
295 x 5

One Arm DB Rows
85 x 8/8
90 x 8/8
95 x 8/8
YM, if you are looking at this, just skip over it ok?

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

175 x 8
Not used to having a weak incline.

DB Skullcrushers
30's x 10
35's x 10
35's x 9

In and out in 44 minutes

This workout looks so simple, but the pace and full body angle is kicking butt.

Patrick's template is a winner.

The program looks good so far.....Don't worry about the rows

The deads are pretty strong.

JerseyDevil · 07-16-2009, 06:44 PM

Quote:

Originally Posted by yellowmoomba

The program looks good so far.....Don't worry about the rows

The deads are pretty strong.

JerseyDevil · 07-16-2009, 06:50 PM

7/16/2009

Pull Ups
BW x 6
BW x 6
BW x 5
Some improvement

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

Standing One Arm Cable Rows
70 x 8/8
130 x 8/8
130 x 8/8
130 x 8/8
Not sure if I like this or not. I do feel it in the lats.

HS Calf Raise
100 x 10
100 x 10
100 x 10

yellowmoomba · 07-16-2009, 07:23 PM

Quote:

Originally Posted by JerseyDevil

7/16/2009

Standing One Arm Cable Rows
70 x 8/8
130 x 8/8
130 x 8/8
130 x 8/8
Not sure if I like this or not. I do feel it in the lats.

Personally I like the seated one armed cable row

I feel a good stretch.

katt · 07-16-2009, 08:48 PM

I just asked someone about those one arm cable rows the other day at the gym, because they were doing them and I have always done the seated rows...

I'll have to try them to change it up a bit

JerseyDevil · 07-18-2009, 06:36 PM

7/18/2009

Bench Press
135 x 8
155 x 6
185 x 5
225 x 3
250 x 3
250 x 3
250 x 3
245 x 3
240 x 3
235 x 3

Leg Press
230 x 8
320 x 5
500 x 8
500 x 8
500 x 8

DB Incline Flyes
55's x 10
55's x 10
55's x 10

Hammer Curls
40's x 10
40's x 10
40's x 10

Burner02 · 07-18-2009, 11:59 PM

lookn strong, amigo!
You try those standing DB mil presses yet?
Like 'em? I may have to try them

JerseyDevil · 07-19-2009, 05:20 PM

Quote:

Originally Posted by Burner02

lookn strong, amigo!
You try those standing DB mil presses yet?
Like 'em? I may have to try them

I will have to try those.... I can see where those would also help to work the core.

Whaddup Burner?

JerseyDevil · 07-19-2009, 05:21 PM

7/19/2009

Elliptical: 35 minutes

Archangel · 07-20-2009, 07:48 PM

JD, KILLER w/o's I see your still throwin out there, hope all is well my Friend!!!

JerseyDevil · 07-21-2009, 06:52 PM

I am well Arch. Recently divorced, but excited about new beginnings! Great to see you man.

JerseyDevil · 07-21-2009, 06:59 PM

7/21/2009

Deadlift
135 x 5
225 x 5
255 x 3
275 x 3
295 x 3
295 x 3
295 x 3
295 x 3

One Arm Row
90 x 8/8
95 x 8/8
95 x 8/8

BB Incline Press
135 x 8
155 x 8
185 x 8
185 x 8
185 x 8
I am continually amazed at how much weaker I am doing inclines, after doing back work... I am using fairly short RI's, but still

DB Skullcrushers
35's x 10
40's x 10
40's x 9

In and out in 47 minutes

yellowmoomba · 07-22-2009, 06:03 AM

Jersey,

Last week you used 295 x 5 for deads, this week it's 295 x 3 ....why did you drop the # of reps?

More volume ?

Just curious.........

JerseyDevil · 07-22-2009, 08:19 PM

Quote:

Originally Posted by yellowmoomba

Last week you used 295 x 5 for deads, this week it's 295 x 3 ....why did you drop the # of reps?

More volume ?

Just curious.........

More volume for sure. This was my high volume week, I did 1 set of 295 x 5 last week. This week I did 4 sets of 295 x 3.

Archangel · 07-23-2009, 04:15 PM

Quote:

Originally Posted by JerseyDevil

I am well Arch. Recently divorced, but excited about new beginnings! Great to see you man.

I'm so sorry to hear that my friend, your in my thoughts and prayers!!!

JerseyDevil · 07-23-2009, 07:12 PM

Quote:

Originally Posted by Archangel

I'm so sorry to hear that my friend, your in my thoughts and prayers!!!

'tis a good thing!

JerseyDevil · 07-23-2009, 07:19 PM

7/24/2009

Pull Ups
bw x 6
bw x 6
bw x 5
bw x 5
bw x 4
bw x 4

Seated Military Press
115 x 8
135 x 8
145 x 8
155 x 7

One Arm Cable Rows
50 x 8/8
70 x 8/8
80 x 8/8
80 x 8/8
Definitely like seated better then standing...

Rear Delt Flyes (Machine)
70 x 8
90 x 8
100 x 8
100 x 8

HS Calf Raises
150 x 10
150 x 10
150 x 8

BW 211 lbs, lightest I have been in quite some time.

In and out in less then 45 minutes

yellowmoomba · 07-23-2009, 09:47 PM

Quote:

One Arm Cable Rows
50 x 8/8
70 x 8/8
80 x 8/8
80 x 8/8
Definitely like seated better then standing...

Told ya

07-09-2009, 08:34 PM	#3273
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	How are you liking your new program? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

07-18-2009, 11:59 PM	#3289
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	lookn strong, amigo! You try those standing DB mil presses yet? Like 'em? I may have to try them Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

07-20-2009, 07:48 PM	#3292
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	JD, KILLER w/o's I see your still throwin out there, hope all is well my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-22-2009, 06:03 AM	#3295
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Jersey, Last week you used 295 x 5 for deads, this week it's 295 x 3 ....why did you drop the # of reps? More volume ? Just curious......... http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

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07-07-2009, 06:56 PM	#3271
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/7/2009 Low Volume, lower body emphasis Deadlift 135 x 5 185 x 3 225 x 3 285 x 3 305 x 3 305 x 3 Haven't been deading regularly, and I respect this bad boy.... easy does it One Arm Rows 85 x 6/6 100 x 6/6 100 x 6/6 BB Incline Press 135 x 8 195 x 6 205 x 6 205 x 6 I normally have a pretty good incline, but doing pull work first sure made a difference RDL's 135 x 8 155 x 8 155 x 8 Concentrating on the stretch. Seems lightweight, but I was breathing like a wild banshee at this point Skullcrushers 70 x 10 80 x 10 80 x 10 In and out in 45 minutes, and I am feelin' this one.

07-09-2009, 07:06 PM	#3272
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/10/2009 Pull Ups BW x 5 BW x 5 BW x 5 Yeah, I know... weak Seated DB Shoulder Press 40's x 6 50's x 6 55's x 6 60's x 6 65's x 6 70's x 6 I have the damnest time hoisting the DB's up over 60 lbs. I penciled in DB's, but I'm switching to BB. Standing One Arm Cable Row 80 x 8/8 115 x 8/8 115 x 8/8 Seated Military Press 115 x 8 125 x 8 135 x 8 HS Calf Raise 100 x 10 100 x 10 In and out in 35 minutes

07-11-2009, 07:27 PM	#3277
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/11/09 Bench Press 135 x 8 155 x 8 185 x 5 245 x 5 245 x 5 240 x 5 Leg Press 495 x 8 495 x 8 495 x 8 Lat Pulldowns 160 x 6 160 x 6 160 x 6 HS Incline Flyes 40's x 10 45's x 10 45's x 10 In and out in 49 minutes

07-12-2009, 07:04 AM	#3279
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/11/09 Bench Press 135 x 8 155 x 8 185 x 5 245 x 5 245 x 5 240 x 5 Leg Press 495 x 8 495 x 8 495 x 8 Lat Pulldowns 160 x 6 160 x 6 160 x 6 HS Incline Flyes 40's x 10 45's x 10 45's x 10 Hammer Curls 35's x 10 40's x 10 40's x 10 In and out in 49 minutes Reposted to include the hammer curls

07-14-2009, 07:11 PM	#3282
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/14/2009 Deadlift 135 x 5 185 x 5 225 x 5 245 x 5 275 x 5 295 x 5 One Arm DB Rows 85 x 8/8 90 x 8/8 95 x 8/8 YM, if you are looking at this, just skip over it ok? BB Incline Press 135 x 8 155 x 8 185 x 8 205 x 6 175 x 8 Not used to having a weak incline. DB Skullcrushers 30's x 10 35's x 10 35's x 9 In and out in 44 minutes This workout looks so simple, but the pace and full body angle is kicking butt. Patrick's template is a winner.

07-16-2009, 06:50 PM	#3285
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/16/2009 Pull Ups BW x 6 BW x 6 BW x 5 Some improvement Seated Military Press 95 x 8 115 x 8 135 x 8 155 x 8 155 x 7 Standing One Arm Cable Rows 70 x 8/8 130 x 8/8 130 x 8/8 130 x 8/8 Not sure if I like this or not. I do feel it in the lats. HS Calf Raise 100 x 10 100 x 10 100 x 10

07-16-2009, 08:48 PM	#3287
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	I just asked someone about those one arm cable rows the other day at the gym, because they were doing them and I have always done the seated rows... I'll have to try them to change it up a bit

07-18-2009, 06:36 PM	#3288
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/18/2009 Bench Press 135 x 8 155 x 6 185 x 5 225 x 3 250 x 3 250 x 3 250 x 3 245 x 3 240 x 3 235 x 3 Leg Press 230 x 8 320 x 5 500 x 8 500 x 8 500 x 8 DB Incline Flyes 55's x 10 55's x 10 55's x 10 Hammer Curls 40's x 10 40's x 10 40's x 10

07-19-2009, 05:21 PM	#3291
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/19/2009 Elliptical: 35 minutes

07-21-2009, 06:52 PM	#3293
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	I am well Arch. Recently divorced, but excited about new beginnings! Great to see you man.

07-21-2009, 06:59 PM	#3294
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/21/2009 Deadlift 135 x 5 225 x 5 255 x 3 275 x 3 295 x 3 295 x 3 295 x 3 295 x 3 One Arm Row 90 x 8/8 95 x 8/8 95 x 8/8 BB Incline Press 135 x 8 155 x 8 185 x 8 185 x 8 185 x 8 I am continually amazed at how much weaker I am doing inclines, after doing back work... I am using fairly short RI's, but still DB Skullcrushers 35's x 10 40's x 10 40's x 9 In and out in 47 minutes

07-23-2009, 07:19 PM	#3299
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	7/24/2009 Pull Ups bw x 6 bw x 6 bw x 5 bw x 5 bw x 4 bw x 4 Seated Military Press 115 x 8 135 x 8 145 x 8 155 x 7 One Arm Cable Rows 50 x 8/8 70 x 8/8 80 x 8/8 80 x 8/8 Definitely like seated better then standing... Rear Delt Flyes (Machine) 70 x 8 90 x 8 100 x 8 100 x 8 HS Calf Raises 150 x 10 150 x 10 150 x 8 BW 211 lbs, lightest I have been in quite some time. In and out in less then 45 minutes

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