JerseyDevil

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

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

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

Paynne

Looking Good JD!

JerseyDevil

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

JerseyDevil

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

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

Var

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

JerseyDevil

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

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...

JerseyDevil

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

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

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).

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

JerseyDevil

Nope. I just act that way.

M.J.H.

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

JerseyDevil

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

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

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

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

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

gwcaton

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

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

JerseyDevil

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

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

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

gwcaton

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

JerseyDevil

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

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

JerseyDevil

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

Var

Nice lifts, 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

JerseyDevil

Thanks Var. I'm fairly new to close grip inclines and I really like those a lot. Going to have to try CG declines also.

JerseyDevil

Thursday, July 22nd


Bent Row
115 x 8
135 x 6
185 x 6
225 x 6
255 x 6
255 x 5

New PR on these. Been trying hard to up the weight each week by 5 lbs on the 4th set. Started at 235 x 6, now up to 255 x 6.

Rack Pulls
225 x 5
315 x 5
365 x 5
405 x 5

These are relatively new to me, and I like these alot also.

WG Pulldowns
120 x 8
150 x 8
180 x 7
165 x 8

BB Curls
65 x 5
85 x 5
115 x 5
110 x 5
105 x 6
105 x 5

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