Jersey's "Me Too" Journal

JerseyDevil · 07-16-2004, 09:14 AM

Since it just seems like the right thing to do here at IM, and because a couple of people have asked, I decided to jump on the bandwagon and start my own training journal. Won’t be anything special, just basically a training log.

Some background on me. I’m 48 years old, 6’0” tall, currently 220 lbs at approximately 14% BF. I’ve been training on and off for about 14 years. I had a two year layoff a few years back and boy, was that a mistake. Let the stress at work and hectic schedule get the better of me. Before I knew it, I ballooned up to 242 lbs at slightly OVER 30% BF. Thankfully I came to my senses and started working out again. Took me awhile but I eventually got to my current stats. I lost over 45 lbs of fat, and increased my lean mass by about 25 lbs. Right now I’m basically on a maintenance diet averaging 3,000-3,500 calories a day with a 40% protein/30% carb/30% fat breakdown.

My diet and supplementation schedule is on hold due to the fact I’m between jobs right now, and money is tight. So things like protein powder and ‘supplements’ will have to be put temporarily on hold. The only supps I’ll use for the time being is a multi-vitamin, EFA’s, and food for my protein source (as opposed to protein powder).

JerseyDevil · 07-16-2004, 09:27 AM

Thursday, July 15th

Bench Press
135 x 8
185 x 8
225 x 8
255 x 7
275 x 3
245 x 6
225 x 8

Close Grip Incline Bench Press
135 x 10
155 x 8
185 x 8
205 x 6

DB French Press
25 x 12/12
30 x 10/10
35 x 8/8
45 x 7/7

Pushdowns
60 x 12
80 x 12
80 x 10
80 x 9

Did a few more sets then usual on flat bench. Not sure why, just in the mood.

gwcaton · 07-16-2004, 11:18 AM

Now was that so hard to do ? LOL

Damn 275 x 3 !!!!!!!! I like the sound of that

Paynne · 07-16-2004, 05:11 PM

Looking Good JD!

JerseyDevil · 07-16-2004, 07:00 PM

Thanks guys. Us fortysomething guys have to hang together...

JerseyDevil · 07-16-2004, 07:18 PM

Friday, July 16th

Deadlift
135 x 8
185 x 8
225 x 6
275 x 5
315 x 3
350 x 1

Romanian Deads
225 x 6
245 x 6
265 x 4

Pulldowns
120 x 10
135 x 8
150 x 8
165 x 8

Alt DB Curls
30's x 8
40's x 8
50's x 8
45's x 9

Preacher Curl Machine (one arm)
30 x 12/12
40 x 8/8
40 x 8/8

Hyperextensions
12
12
12
12

Yeah I know. My deadlifts suck. My squats are even worse. Years ago, I developed some low back problems. The last time I deadlifted was about 12 years ago, when I felt something 'pop' in my lower back. That knocked me out of commision for close to a month. Needless to say I've been very apprehensive about doing deads and heavy squats ever since.

A few weeks ago, inspired by SF and a Westside style program, I decided (against my better judgement) to try a max dead. I pulled 305 the first time out. The next day, my lower back was 'tingling', which to someone with low back problems recognizes as muscle spasms. Not a good sign. I started bodyweight hypers, and tried 18" rack pulls which seemed better, but still caused some spasm. A couple of weeks later, I pulled 315 no problem. Did some more rack pulls in between, and today after easily pulling 315 for 3 reps, decided to try 350. Came up fairly easy, so happy with that.

gwcaton · 07-16-2004, 07:27 PM

Looks like great deadlifts to me ! I have never done dead lifts in my life . What is their purpose exactly ?

Var · 07-16-2004, 07:44 PM

Looks like some respectable deads to me, too JD!

JerseyDevil · 07-16-2004, 08:09 PM

Gary: Without a doubt, the deadlift is the best all around back exercise, period. Although many say the squat is the king of all exercises, it would be hard to explain why the deadlift doesn't have that moniker. It works your spinal erectors, traps, rear delts, lats, rhomboids, glutes, hamstrings, psoas and quads (not in that order).

Var: Thanks man

Rocco32 · 07-17-2004, 03:19 PM

Hey, finally a journal! Looks like your putting up some good weight there buddy! What are your rest intervals like?

JerseyDevil · 07-17-2004, 04:54 PM

Thanks for dropping by Rock. Rest intervals depend on the movement. On bench day for example, I'll go as long as 3-5 minutes on the heavy work sets. But then on the accessory lifts, usually 60 seconds.

JerseyDevil · 07-17-2004, 05:13 PM

Saturday, July 17th

Cardio
Elliptical machine: 25 minutes

Crunches
40, 40, 40, 40

Low back was only slightly sore this morning. I'm approaching deadlifts with extreme caution. I keep thinking if for some reason I DO hurt myself and cause permanent damage, I'll be kicking myself in the ass from here to eternity because I knew of my suspect lower back. It does seem though, that between deads, rack pulls, hypers, and ab work, my lower back is being strengthened.... not weakened.

**P-funk** · 07-17-2004, 11:39 PM

Cool, a journal from JD!

Wow man, I didn't know you were 48yrs old. I alwayd thought you were closer to my age (25).

JerseyDevil · 07-18-2004, 05:01 AM

Quote:

Originally Posted by P-funk

I always thought you were closer to my age (25).

Nope. I just act that way.

M.J.H. · 07-18-2004, 08:10 AM

Nice to see that you started a journal JD!

Journal looks great, I am really looking forward to keeping up with it. Good job on the 350 pull, impressive. Your bench strength also looks damn good. What is your bench 1RM at? 300ish?

JerseyDevil · 07-18-2004, 08:53 AM

Hey Mike! Nice to see you here. 350 impressive? Your 635 pull is amazing, along with your other lifts. It's almost scary to think about what kind of weight you'll be moving in the next several years.

Haven't tried a bench max in awhile, but my PR is 310.

JerseyDevil · 07-18-2004, 05:01 PM

Sunday, July 18th

Close Grip Bench Press
135 x 8
155 x 8
185 x 8
225 x 10
260 x 4
245 x 5

Incline Bench Press
135 x 8
155 x 8
185 x 8
225 x 6
245 x 4*

*A bit disappointed with the 245 x 4. The last couple of times I tried this wo, I did 240 x 6, then another time, 245 x 5. Went higher volume on CG's though, so maybe that explains the reduced strength.

Arnold Presses
40's x 10
50's x 9
60's x 7

Side Lateral Raises
30's x 10
35's x 8
40's x 6

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

JerseyDevil · 07-19-2004, 01:10 PM

Monday, July 19th

Squat
135 x 8
185 x 8
225 x 7
245 x 4
275 x 2

Leg Extensions
150 x 12
195 x 12
255 x 8

Leg Curls
70 x 10
80 x 10
90 x 10
100 x 9

Took a couple of weeks off from doing legs, so took it easy this workout.

**P-funk** · 07-19-2004, 01:14 PM

Why did you take a couple of weeks off from legs?

gwcaton · 07-19-2004, 05:44 PM

Quote:

Originally Posted by JerseyDevil

Monday, July 19th

Squat
135 x 8
185 x 8
225 x 7
245 x 4
275 x 2

Leg Extensions
150 x 12
195 x 12
255 x 8

Leg Curls
70 x 10
80 x 10
90 x 10
100 x 9

Took a couple of weeks off from doing legs, so took it easy this workout.

Damn ! Wish I could take a couple of weeks off and do an EASY workout like this ! 255 x 8 on leg extensions !!!!!!

JerseyDevil · 07-19-2004, 06:03 PM

Quote:

Originally Posted by P-funk

Why did you take a couple of weeks off from legs?

P-funk: D'oh! A visit from the squat police...

Couple of reasons. I've had this weird injury in my upper left quad, that while not bad, just doesn't seem to go away. Just when it seems to be healed, I squat, and it flares up again. The other excuse, uh I mean reason, is when I started to do deads again it put my low back in some discomfort, and the thought of squats made me wince. So I thought it was a good time to rest legs. BTW, looking at your wheels gives me plenty of motivation to train legs hard.

Gary: Thanks man! Honestly though, when it comes it most machines you really can't compare weight. In my gym for example, we have a couple of tricep pushdown machines. The one, I can rep the stack with one arm! The other I struggle with 90 lbs and both arms.

JerseyDevil · 07-20-2004, 06:36 PM

Tuesday, July 20th

Cardio
Elliptical machine: 25 minutes

Crunches
40, 40, 40, 40

That's what I get for not working legs for the last two weeks. My legs are super sore!

I'm Trying · 07-20-2004, 06:57 PM

About time JD you started a journal!! I didn't know you were so damn old!!

Do you have an example of your diet?? Just curious how you are doing your diet.
Thanks!!

gwcaton · 07-20-2004, 08:14 PM

Wow JD !

You've been visited by the Elusive I'm Trying ( aka Matthew ). A rare sighting indeed !

J/K Matthew !

JerseyDevil · 07-21-2004, 10:31 AM

Quote:

Originally Posted by I'm Trying

About time JD you started a journal!! I didn't know you were so damn old!!

Do you have an example of your diet?? Just curious how you are doing your diet.

Thanks IT.... I think

. Yeah, I'm older then dirt (but not as old as Gary

)

A typical diet day looks like this:

Meal 1
1 carton egg beaters
1 whole egg
1 cup old fashioned oatmeal
1 banana
EFA's

Meal 2
7 oz roasted chicken breast
4 jumbo gourmet olives

Meal 3
4 oz deli turkey breast
1-2 apples
4 oz black beans
1 MetRx protein bar
EFA's

Meal 4
Protein shake (2-3 scoops 100% Ultimate Whey + 12oz skim milk)

Meal 5
10 oz 96% lean ground beef
Raw baby carrots
EFA's

Meal 6
1/2c 2% cottage cheese
1T natural PB

This day it works out to

2715 calories
314g protein 46%
226g carbs 30% (30g fiber - 3%)
62g fat 21% (7% saturated)

JerseyDevil · 07-21-2004, 10:36 AM

Quote:

Originally Posted by gwcaton

Wow JD !
You've been visited by the Elusive I'm Trying ( aka Matthew ). A rare sighting indeed !

That's because he's been busy defending Tony Stewart

.

JerseyDevil · 07-21-2004, 05:43 PM

Wednesday, July 21st

Bench
135 x 8
185 x 8
225 x 5
265 x 5
255 x 6
245 x 7

Close Grip Incline Bench
135 x 8
175 x 6
205 x 6
215 x 4

DB Skullcrushers
25's x 10
35's x 8
45's x 6
55's x 3 ??
50's x 5

Pushdowns
60 x 10
90 x 6
100 x 6
100 x 6

07-16-2004, 09:14 AM	#1
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Jersey's "Me Too" Journal BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Since it just seems like the right thing to do here at IM, and because a couple of people have asked, I decided to jump on the bandwagon and start my own training journal. Won’t be anything special, just basically a training log. Some background on me. I’m 48 years old, 6’0” tall, currently 220 lbs at approximately 14% BF. I’ve been training on and off for about 14 years. I had a two year layoff a few years back and boy, was that a mistake. Let the stress at work and hectic schedule get the better of me. Before I knew it, I ballooned up to 242 lbs at slightly OVER 30% BF. Thankfully I came to my senses and started working out again. Took me awhile but I eventually got to my current stats. I lost over 45 lbs of fat, and increased my lean mass by about 25 lbs. Right now I’m basically on a maintenance diet averaging 3,000-3,500 calories a day with a 40% protein/30% carb/30% fat breakdown. My diet and supplementation schedule is on hold due to the fact I’m between jobs right now, and money is tight. So things like protein powder and ‘supplements’ will have to be put temporarily on hold. The only supps I’ll use for the time being is a multi-vitamin, EFA’s, and food for my protein source (as opposed to protein powder).

07-16-2004, 09:27 AM	#2
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Thursday, July 15th Bench Press 135 x 8 185 x 8 225 x 8 255 x 7 275 x 3 245 x 6 225 x 8 Close Grip Incline Bench Press 135 x 10 155 x 8 185 x 8 205 x 6 DB French Press 25 x 12/12 30 x 10/10 35 x 8/8 45 x 7/7 Pushdowns 60 x 12 80 x 12 80 x 10 80 x 9 Did a few more sets then usual on flat bench. Not sure why, just in the mood. Last edited by JerseyDevil : 07-16-2004 at 10:22 AM.

07-16-2004, 11:18 AM	#3
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Now was that so hard to do ? LOL Damn 275 x 3 !!!!!!!! I like the sound of that
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-16-2004, 07:27 PM	#7
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Looks like great deadlifts to me ! I have never done dead lifts in my life . What is their purpose exactly ?
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-16-2004, 07:44 PM	#8
Var Filthy Animal Join Date: May 2002 Location: Finally back in New England!! Posts: 5,438	Looks like some respectable deads to me, too JD!
	But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you. -N. Machiavelli

07-16-2004, 05:11 PM	#4
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Looking Good JD!

07-16-2004, 07:00 PM	#5
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Thanks guys. Us fortysomething guys have to hang together...

07-16-2004, 07:18 PM	#6
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Friday, July 16th Deadlift 135 x 8 185 x 8 225 x 6 275 x 5 315 x 3 350 x 1 Romanian Deads 225 x 6 245 x 6 265 x 4 Pulldowns 120 x 10 135 x 8 150 x 8 165 x 8 Alt DB Curls 30's x 8 40's x 8 50's x 8 45's x 9 Preacher Curl Machine (one arm) 30 x 12/12 40 x 8/8 40 x 8/8 Hyperextensions 12 12 12 12 Yeah I know. My deadlifts suck. My squats are even worse. Years ago, I developed some low back problems. The last time I deadlifted was about 12 years ago, when I felt something 'pop' in my lower back. That knocked me out of commision for close to a month. Needless to say I've been very apprehensive about doing deads and heavy squats ever since. A few weeks ago, inspired by SF and a Westside style program, I decided (against my better judgement) to try a max dead. I pulled 305 the first time out. The next day, my lower back was 'tingling', which to someone with low back problems recognizes as muscle spasms. Not a good sign. I started bodyweight hypers, and tried 18" rack pulls which seemed better, but still caused some spasm. A couple of weeks later, I pulled 315 no problem. Did some more rack pulls in between, and today after easily pulling 315 for 3 reps, decided to try 350. Came up fairly easy, so happy with that.

07-16-2004, 08:09 PM	#9
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Gary: Without a doubt, the deadlift is the best all around back exercise, period. Although many say the squat is the king of all exercises, it would be hard to explain why the deadlift doesn't have that moniker. It works your spinal erectors, traps, rear delts, lats, rhomboids, glutes, hamstrings, psoas and quads (not in that order). Var: Thanks man

07-17-2004, 03:19 PM	#10
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Hey, finally a journal! Looks like your putting up some good weight there buddy! What are your rest intervals like?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-17-2004, 04:54 PM	#11
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Thanks for dropping by Rock. Rest intervals depend on the movement. On bench day for example, I'll go as long as 3-5 minutes on the heavy work sets. But then on the accessory lifts, usually 60 seconds.

07-17-2004, 05:13 PM	#12
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Saturday, July 17th Cardio Elliptical machine: 25 minutes Crunches 40, 40, 40, 40 Low back was only slightly sore this morning. I'm approaching deadlifts with extreme caution. I keep thinking if for some reason I DO hurt myself and cause permanent damage, I'll be kicking myself in the ass from here to eternity because I knew of my suspect lower back. It does seem though, that between deads, rack pulls, hypers, and ab work, my lower back is being strengthened.... not weakened.

07-17-2004, 11:39 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Cool, a journal from JD! Wow man, I didn't know you were 48yrs old. I alwayd thought you were closer to my age (25).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-18-2004, 08:10 AM	#15
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Nice to see that you started a journal JD! Journal looks great, I am really looking forward to keeping up with it. Good job on the 350 pull, impressive. Your bench strength also looks damn good. What is your bench 1RM at? 300ish?
	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

07-18-2004, 08:53 AM	#16
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Hey Mike! Nice to see you here. 350 impressive? Your 635 pull is amazing, along with your other lifts. It's almost scary to think about what kind of weight you'll be moving in the next several years. Haven't tried a bench max in awhile, but my PR is 310.

07-20-2004, 06:57 PM	#23
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	About time JD you started a journal!! I didn't know you were so damn old!! Do you have an example of your diet?? Just curious how you are doing your diet. Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

07-18-2004, 05:01 PM	#17
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Sunday, July 18th Close Grip Bench Press 135 x 8 155 x 8 185 x 8 225 x 10 260 x 4 245 x 5 Incline Bench Press 135 x 8 155 x 8 185 x 8 225 x 6 245 x 4* A bit disappointed with the 245 x 4. The last couple of times I tried this wo, I did 240 x 6, then another time, 245 x 5. Went higher volume on CG's though, so maybe that explains the reduced strength. Arnold Presses* 40's x 10 50's x 9 60's x 7 Side Lateral Raises 30's x 10 35's x 8 40's x 6 Rear Delt Machine 75 x 12 90 x 12 105 x 12 Last edited by JerseyDevil : 07-18-2004 at 05:17 PM.

07-19-2004, 01:10 PM	#18
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Monday, July 19th Squat 135 x 8 185 x 8 225 x 7 245 x 4 275 x 2 Leg Extensions 150 x 12 195 x 12 255 x 8 Leg Curls 70 x 10 80 x 10 90 x 10 100 x 9 Took a couple of weeks off from doing legs, so took it easy this workout.

07-19-2004, 01:14 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Why did you take a couple of weeks off from legs?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-20-2004, 06:36 PM	#22
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Tuesday, July 20th Cardio Elliptical machine: 25 minutes Crunches 40, 40, 40, 40 That's what I get for not working legs for the last two weeks. My legs are super sore!

07-20-2004, 08:14 PM	#24
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Wow JD ! You've been visited by the Elusive I'm Trying ( aka Matthew ). A rare sighting indeed ! J/K Matthew !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

07-21-2004, 05:43 PM	#27
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Wednesday, July 21st Bench 135 x 8 185 x 8 225 x 5 265 x 5 255 x 6 245 x 7 Close Grip Incline Bench 135 x 8 175 x 6 205 x 6 215 x 4 DB Skullcrushers 25's x 10 35's x 8 45's x 6 55's x 3 ?? 50's x 5 Pushdowns 60 x 10 90 x 6 100 x 6 100 x 6