Thread: Jersey's "Me Too" Journal

Originally Posted by JerseyDevil

Have you read this series written by PFunk? Good stuff

Developing a Training Program...

I just did...............good stuff.

I been testing it out the last couple of weeks, and really like the concept. It is sort of like a combination of the Starr program, conventional periodization, and Doggcrap (DC) training all rolled into one...

I need to pencil in an exact program. Plus, call me old school but I still prefer push, pull, and lower body workouts rather then full body, so I need to figure out how to adjust to a 4 day program.

During the week I have to do quick RI's by necessity.... I need to get home and let the dog out . My gym is about 1 minute from where I work, so it is a nice set up.

Why do you want to go 4 days?

Here's a 4 day option:

Day 1)Lower (Hip and Hams dominated - differeent deads (trap, SL, conventional) and Core work)
Day 2)Push
Day 3)Pull
Day 4)Lower (Quad dominated - squats, lunges, press and some other core work)

You are lucky to be 1 mile from work. I'm 55 miles!!!!!!!!!!!!!!

55 miles???? Ho-lee-schnikes!
What do you listen to when you are driving for an hour or more each day?

Originally Posted by yellowmoomba

You are lucky to be 1 mile from work. I'm 55 miles!!!!!!!!!!!!!!

55 miles? Holy smokes!

I'm less then 4 miles from work. My new gym is within walking distance from work, and I'm luvin it.

6/27/2009

Bent Over Row
115 x 8
135 x 8
155 x 8
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Lat Pulldowns
75 x 8
100 x 8
160 x 8
160 x 8
160 x 8
160 x 8

HS Rows (one arm)
55 x 8/8
100 x 8/8
145 x 8/8
145 x 8/8
145 x 8/8
145 x 8/8

Preacher Curls
40 x 10
65 x 10
65 x 10
65 x 10

6/28/2009

Elliptical Machine
30 minutes

Originally Posted by Burner02

55 miles???? Ho-lee-schnikes!
What do you listen to when you are driving for an hour or more each day?

Sports Talk Radio Live971.com

Hit the gym both days this weekend .........Nice

Originally Posted by yellowmoomba

Hit the gym both days this weekend .........Nice

I usually do... it's the weekdays that are the problem. I think with my new set up though, I will be consistent

Originally Posted by JerseyDevil

I usually do... it's the weekdays that are the problem. I think with my new set up though, I will be consistent

Settling into a consistent schedule is half the battle. Once you get into the habit of going on a regular basis, the rest follows naturally.

6/30/2009

Unload Week

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

HS Incline
100 x 8
190 x 8
190 x 8
190 x 8

Pec Dec Flyes
85 x 12
115 x 12
115 x 12
115 x 12

Tricep Pushdowns
40 x 10
60 x 10
60 x 10
60 x 10

I finally penciled in a specific program and will be anxious to start that next after this deload week.

Let's see "the program"

Originally Posted by yellowmoomba

Let's see "the program"

I used Pfunk's article as the template. I changed some movements, and I decided to use a low, moderate, high volume approach rather then the moderate, low, high he details. I like the build up each week then a deload. I am going to do 3 workouts per week. Probably Sat, Tue, Thu or as schedule allows.

Originally Posted by JerseyDevil

I decided to use a low, moderate, high volume approach rather then the moderate, low, high he details. I like the build up each week then a deload.

That does seem a more logical way to do it.

Hey Jersey! We are starting er' up again after a couple weeks of lag time Feels good to be sore and get the muscles hardened up again

7/2/2009

Unload Week

Leg Press
225 x 8
315 x 8
405 x 5
405 x 5

Barbell Rows
115 x 8
135 x 8
175 x 8
175 x 8

Lat Pulldowns
100 x 10
125 x 10
125 x 10

Preacher Curls
45 x 12
65 x 12
65 x 12

It is hard to for me to do these 'light' workouts. You know the saying, lift heavy or go home. But I do understand the active rest concept and it makes sense.

Originally Posted by Triple Threat

That does seem a more logical way to do it.

In his article he mentions both ways. He prefers modulating the volume.

I like the sound of that, but I'll stick with progressive volume

Originally Posted by katt

Hey Jersey! We are starting er' up again after a couple weeks of lag time Feels good to be sore and get the muscles hardened up again

Isn't that the truth? That is the 'good' sore that I just love to feel.

Originally Posted by JerseyDevil

7/2/2009

Unload Week

It is hard to for me to do these 'light' workouts. You know the saying, lift heavy or go home. But I do understand the active rest concept and it makes sense.

I'm going to be having some unloading weeks too

7/3/2009

Elliptical Machine
30 minutes, cardio program

I forgot to mention, when I stopped posted here earlier my weight was around 233-235. I am now 214-216, and definitely lost some strength. But that is ok, because I feel a lot better with better endurance, lower pulse rate, and lower blood pressure.

Happy Birthday America!

First day of my new 12 week program...

Low Volume, Upper Push emphasis

Bench Press
135 x 8
155 x 5
185 x 5
250 x 3
255 x 3
260 x 3
Haven't done a triple in awhile so I was testing the waters.

Leg Press
225 x 6
315 x 6
545 x 6
545 x 6
545 x 6

Lat Pulldown
100 x 8
140 x 8
140 x 8
140 x 8


DB Flyes
40's x 8
55's x 8
55's x 8

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

In and out in 45 minutes

Looks good Jersey. That's a lot of weight on the Leg Press

looks like you are cranking again, sir!

Originally Posted by yellowmoomba

Looks good Jersey. That's a lot of weight on the Leg Press

Thanks buddy, but it pales in comparison to your 20+ rep squats

Originally Posted by Burner02

looks like you are cranking again, sir!

How did you know I've been logging in to YouPorn?

7/5/2009

Elliptical Machine
35 minutes, cardio program

Originally Posted by JerseyDevil

How did you know I've been logging in to YouPorn?

Sys admin, sir....I KNOW things....


How's things?