Jersey's "Me Too" Journal

**P-funk** · 08-05-2006, 06:57 PM

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?

JerseyDevil · 08-05-2006, 07:01 PM

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.

JerseyDevil · 08-05-2006, 07:14 PM

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.

**P-funk** · 08-05-2006, 07:36 PM

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.

JerseyDevil · 08-05-2006, 08:17 PM

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 ?

**P-funk** · 08-05-2006, 08:26 PM

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.

JerseyDevil · 08-05-2006, 08:33 PM

Thanks man. This is very helpful

**P-funk** · 08-05-2006, 08:34 PM

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

JerseyDevil · 08-06-2006, 05:28 PM

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

Triple Threat · 08-07-2006, 11:39 AM

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.

JerseyDevil · 08-07-2006, 07:11 PM

My fav has always been the HS Incline but while I think free weights are the way to go, for a novice like my stepson I think a healthy mix of free weights and HS machines is a good thing.

yellowmoomba · 08-08-2006, 06:44 AM

Jersey likes the incline HS because he can press about 400 lbs

M.J.H. · 08-08-2006, 10:30 AM

I've come to the conclusion that Hammer Strength will just never touch that of freeweights or of cables. For whatever reason for me personally I've never gained much when adding in HS exercises.

Triple Threat · 08-08-2006, 10:47 AM

Quote:

Originally Posted by yellowmoomba

Jersey likes the incline HS because he can press about 400 lbs

You say that like there's something wrong with it.

Triple Threat · 08-08-2006, 10:50 AM

Quote:

Originally Posted by MJH

I've come to the conclusion that Hammer Strength will just never touch that of freeweights or of cables. For whatever reason for me personally I've never gained much when adding in HS exercises.

Freeweights produce the best results for me, too, but of the machines that I've used (admittedly not many), I like HS the best. There was a gym in Spain that had some Nautilus brand equipment, solidly built, that was excellent too.

JerseyDevil · 08-08-2006, 08:05 PM

Without a doubt, freeweights are best. The reason I think so highly of the HS Incline is because I developed a bad case of bursitis in my shoulder capsules and had to completely stop freeweight bench presses for 6 weeks. For whatever reason the HS Incline didn't inflame it, so I used it exclusively during that time. When I went back to free weights, I only lost like 1 rep. That impressed the poop out of me.

JerseyDevil · 08-08-2006, 08:27 PM

8/8/06

BB Incline Press
135 x 5
155 x 5
185 x 3
205 x 3
225 x 2
245 x 2

Trying something different tonight. Each rep is solidly paused on my chest before driving it up. I hate being weak. I'm thinking some good ole PL training is what I need for a jumpstart.

CG Bench
135 x 5
185 x 5
205 x 3
225 x 2
250 x 1

Same deal as above

DB Tricep Ext
50 x 10
75 x 10
85 x 10

For a simple wo, liked it

**P-funk** · 08-08-2006, 10:50 PM

paused reps defenitly build a good deal of strength!

For me, functional isometrics really help to build a solid base in my lifts.

yellowmoomba · 08-09-2006, 07:03 AM

Nice lifts Jersey!

You see your boy Clarrett - got in trouble AGAIN

JerseyDevil · 08-09-2006, 08:17 PM

Patrick: I used paused reps a couple of years ago, and found they really helped sticking points. I usually bounce back from time off, but am having trouble now. The pause and push felt really good to me

JerseyDevil · 08-09-2006, 08:25 PM

Quote:

Originally Posted by yellowmoomba

Nice lifts Jersey!

You see your boy Clarrett - got in trouble AGAIN

Thanks about the lifts C.

Clarett ain't my boy any more. He is a asswipe. To have all that talent and piss it away.... unreal. Did you see OSU's starting TE was banned for the season also, leaving a true freshman to take his place?

JerseyDevil · 08-11-2006, 08:44 PM

Going on vacation. See ya later.

yellowmoomba · 08-12-2006, 05:54 AM

Quote:

Originally Posted by JerseyDevil

Thanks about the lifts C.

Clarett ain't my boy any more. He is a asswipe. To have all that talent and piss it away.... unreal. Did you see OSU's starting TE was banned for the season also, leaving a true freshman to take his place?

I saw that ...

Have a good vaca

Archangel · 08-13-2006, 02:42 PM

Good lookin w/o's BRother JD, and for what its worth, I really like HS equipment!!! Helps work around injuries imo!!!

JerseyDevil · 08-20-2006, 05:09 PM

Ok, I have done a few workouts since by last post, but been too lazy to enter them in my journal. So I guess I'll start with today's. Experimenting with "JerseyCrapp" training

. Low volume since I have done 4 days in a row, not good I know, but I had several days off.

BB Incline Press
135 x 8
185 x 8
205 x 8
rest 25 secs, then 205 x 4
rest 25 secs, then 205 x 2

CG Bench Press
185 x 8
205 x 7
rest 25 secs, then 205 x 3
rest 25 secs, then 205 x 2

HS Rows
100 x 10/10
145 x 8/8
170 x 6/6

2 miles on treadmill

Not having my stepson do these workouts for obvious reasons. He is still hanging with me and interested. He has definitely gotten stronger, and his form is improving and that is so cool for me to see.

Triple Threat · 08-20-2006, 07:52 PM

Quote:

Originally Posted by JerseyDevil

Experimenting with "JerseyCrapp" training

. .

Is this a Jersey original or are you ripping off someone else?

JerseyDevil · 08-20-2006, 07:57 PM

Quote:

Originally Posted by Triple Threat

Is this a Jersey original or are you ripping off someone else?

Totally original.... just ask IronHead, or whatever his name was

yellowmoomba · 08-21-2006, 07:58 AM

"Jersey Crapp".....that's funny

How was the vacation?

JerseyDevil · 08-22-2006, 07:39 PM

Vacation was great! We went to visit my folks in Bradenton, FL. You know the drill YM. Anna Marie Island, Holmes Beach, Longboat Key, St Armands Circle, Sarasota, and this year we went to Crescent Beach on Siesta Key (fabulous beach!!!). We also spent a day at the Adventure Island Water Park in Tampa. Very relaxing family trip.

Trouble · 08-22-2006, 08:09 PM

Okey dokey, you got me as a fan of your journal, soley based on your cool looking, no non-sense program plus your love of HS incline, which is one of my favs as well. Nothing like being able to load it up and press out a nice 12-15 reps, and have the guy waiting to use the station look at you strange and remove plates.. (laughing)

Sounded like a nice vacation...

08-05-2006, 07:01 PM	#1592
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	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. Last edited by JerseyDevil : 08-05-2006 at 07:30 PM.

08-05-2006, 07:36 PM	#1594
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	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. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-05-2006, 08:26 PM	#1596
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	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. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-05-2006, 08:34 PM	#1598
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	the main thing is to prevent anything that hyperextends the spine and increases lumbar lordosis. He needs to learn to get stable and neutral. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-08-2006, 06:44 AM	#1602
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Jersey likes the incline HS because he can press about 400 lbs 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."

08-05-2006, 08:17 PM	#1595
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	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 ?

08-05-2006, 08:33 PM	#1597
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Thanks man. This is very helpful

08-06-2006, 05:28 PM	#1599
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	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

08-07-2006, 11:39 AM	#1600
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	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.

08-07-2006, 07:11 PM	#1601
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	My fav has always been the HS Incline but while I think free weights are the way to go, for a novice like my stepson I think a healthy mix of free weights and HS machines is a good thing.

08-08-2006, 10:30 AM	#1603
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	I've come to the conclusion that Hammer Strength will just never touch that of freeweights or of cables. For whatever reason for me personally I've never gained much when adding in HS exercises. Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

08-08-2006, 08:05 PM	#1606
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Without a doubt, freeweights are best. The reason I think so highly of the HS Incline is because I developed a bad case of bursitis in my shoulder capsules and had to completely stop freeweight bench presses for 6 weeks. For whatever reason the HS Incline didn't inflame it, so I used it exclusively during that time. When I went back to free weights, I only lost like 1 rep. That impressed the poop out of me.

08-08-2006, 08:27 PM	#1607
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	8/8/06 BB Incline Press 135 x 5 155 x 5 185 x 3 205 x 3 225 x 2 245 x 2 Trying something different tonight. Each rep is solidly paused on my chest before driving it up. I hate being weak. I'm thinking some good ole PL training is what I need for a jumpstart. CG Bench 135 x 5 185 x 5 205 x 3 225 x 2 250 x 1 Same deal as above DB Tricep Ext 50 x 10 75 x 10 85 x 10 For a simple wo, liked it

08-08-2006, 10:50 PM	#1608
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	paused reps defenitly build a good deal of strength! For me, functional isometrics really help to build a solid base in my lifts. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-09-2006, 07:03 AM	#1609
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice lifts Jersey! You see your boy Clarrett - got in trouble AGAIN 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."

08-09-2006, 08:17 PM	#1610
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Patrick: I used paused reps a couple of years ago, and found they really helped sticking points. I usually bounce back from time off, but am having trouble now. The pause and push felt really good to me

08-11-2006, 08:44 PM	#1612
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Going on vacation. See ya later.

08-13-2006, 02:42 PM	#1614
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Good lookin w/o's BRother JD, and for what its worth, I really like HS equipment!!! Helps work around injuries imo!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-20-2006, 05:09 PM	#1615
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Ok, I have done a few workouts since by last post, but been too lazy to enter them in my journal. So I guess I'll start with today's. Experimenting with "JerseyCrapp" training . Low volume since I have done 4 days in a row, not good I know, but I had several days off. BB Incline Press 135 x 8 185 x 8 205 x 8 rest 25 secs, then 205 x 4 rest 25 secs, then 205 x 2 CG Bench Press 185 x 8 205 x 7 rest 25 secs, then 205 x 3 rest 25 secs, then 205 x 2 HS Rows 100 x 10/10 145 x 8/8 170 x 6/6 2 miles on treadmill Not having my stepson do these workouts for obvious reasons. He is still hanging with me and interested. He has definitely gotten stronger, and his form is improving and that is so cool for me to see.

08-21-2006, 07:58 AM	#1618
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	"Jersey Crapp".....that's funny How was the vacation? 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."

08-22-2006, 07:39 PM	#1619
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Vacation was great! We went to visit my folks in Bradenton, FL. You know the drill YM. Anna Marie Island, Holmes Beach, Longboat Key, St Armands Circle, Sarasota, and this year we went to Crescent Beach on Siesta Key (fabulous beach!!!). We also spent a day at the Adventure Island Water Park in Tampa. Very relaxing family trip.

08-22-2006, 08:09 PM	#1620
Trouble Anti-mediocrity Elite Member Join Date: Mar 2006 Location: On Loan From A Distant Star System Posts: 2,076 Photos: 2	Okey dokey, you got me as a fan of your journal, soley based on your cool looking, no non-sense program plus your love of HS incline, which is one of my favs as well. Nothing like being able to load it up and press out a nice 12-15 reps, and have the guy waiting to use the station look at you strange and remove plates.. (laughing) Sounded like a nice vacation...

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