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  1. #121
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    Saturday, August 7th

    Cardio
    Elliptical machine: Aerobic program, level 9, 30 minutes

    Spread Eagle Sit Ups
    20
    15 holding 10 lb medicine ball above head
    12 w/medicine ball
    10 w/medicine ball
    The blues had a baby, and they named it Rock and Roll

  2. #122
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    Hey JD,

    Using my best rock4832 voice here ... Not to sound gay or anything but where's the pic of the real Jersey Devil? Sorry Rock, had to give you sh*t.

    You've been a menber a long time and nothing in the gallery . How do we know you're really 6 ft. tall? How do we know you're really a guy ? J/K I'm in a mood today .
    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

  3. #123
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    You're on to me. I'm actually 5'4", and my real name is Sylvia...

    I have a reason to remain anonymous. Although I've only done one real cycle, I don't feel comfortable posting pics of myself, just in case. Enuf said.

    To give you an idea, I have quite a bit more BF then you. Around 15-16%. Decent bulk, but not a lot of definition. But I do look, and lift, pretty damn good for a (almost) 49 year old .
    The blues had a baby, and they named it Rock and Roll

  4. #124
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    No Problemo there Sylvia. Your secret is safe with me

    And yes you do lift well, regardless of age .
    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

  5. #125
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    Sunday, August 8th

    Bench Press
    135 x 8
    185 x 5
    225 x 5
    255 x 6
    255 x 5
    255 x 5

    Close Grip Decline
    135 x 10
    185 x 8
    235 x 5
    225 x 6

    One Arm DB Extensions
    25 x 8/8
    30 x 8/8
    35 x 8/8
    40 x 8/8

    Pushdowns
    60 x 10
    80 x 10
    90 x 8
    90 x 7

    My wife started working out about 7 months ago, and she has really progressed well. It used to be I'd come home from the gym and tell her about a given PR. Usually with a sarcastic tone, she would say 'Oh, my hero. Crush a beer can on your forehead for me'. Now she has dramatically increased the weight being used on everything, and is proud of her accomplishments, and so am I. She mainly does machines, but my goal is to get her into free weights soon .

    If I've never said so before, I am blessed with a wonderful wife. She is understanding, supportive and my soul mate. She just turned 40, but looks more like late 20s, early 30s... and with a great figure and beautiful face. She never understood why she should weight train before, but after the great progess she has made, she now knows why.
    The blues had a baby, and they named it Rock and Roll

  6. #126
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    Monday, August 9th


    Good Mornings
    bar x 8
    65 x 8
    95 x 8
    115 x 5
    135 x 5
    155 x 3
    175 x 3
    175 x 3
    First time trying these. Was very apprehensive about doing AM's because they look like back killers. As you can see, I started out very light. Felt a bit awkward, but I can see where this is a good one for building up lower body strength.

    SLDL
    135 x 8
    155 x 8
    185 x 8
    205 x 6
    Another new one for me... sorta. I did these many years ago, but only with light weight. Getting the feel right now, so went easy. I'll probably alternate these with Romanian deads.

    T-Bar Rows (Improvised)
    135 x 8
    180 x 6
    225 x 4
    These sucked. My old gym had a chest supported t-bar row machine which was fantastic. I used the Olympic bar against a wall, and loaded plates on the other side. Felt more like I was hitting my lower back rather then going for upper back thickness. Will be sticking with bent rows, and occasionally the Hammer Strength rowing machine.

    Hypers
    4 sets of 10 with 50 lbs.

    Wide Pulldowns
    120 x 12
    150 x 10
    165 x 7
    The blues had a baby, and they named it Rock and Roll

  7. #127
    Var
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    Nice workout, man!

    Thats actually how I do T-bars. We have the chest supported type, but I hate it. You may start to like the T-bars done this way once you get used to the form. Usually, if I feel them in my lower back, its because I'm cheating the weight up. With strict form they tear the hell outta my upper back.
    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

  8. #128
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    Yeah, you're probably right. Not used to doing it this way (wanted to try something different), and I bet my form was all wrong.
    The blues had a baby, and they named it Rock and Roll

  9. #129
    OMGWTFBBQ

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    Quote Originally Posted by JerseyDevil
    If I've never said so before, I am blessed with a wonderful wife. She is understanding, supportive and my soul mate. She just turned 40, but looks more like late 20s, early 30s... and with a great figure and beautiful face. She never understood why she should weight train before, but after the great progess she has made, she now knows why.
    Hey, nice weights and all... but how 'bout some pics of the wife?

  10. #130
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    Those are some awesome Good AM's too! I'm nowhere near that!!
    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...

  11. #131
    happy sumo
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    Wow, you are short like Var and P-funk.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  12. #132
    Patrick
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    SLDL
    135 x 8
    155 x 8
    185 x 8
    205 x 6
    Another new one for me... sorta. I did these many years ago, but only with light weight. Getting the feel right now, so went easy. I'll probably alternate these with Romanian deads.
    Just an idea....if it were me I'd alternate these with my good mornings and alternate my deadlifts with my squats.
    Optimum Sports Performance

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

  13. #133
    Patrick
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    Quote Originally Posted by PreMier
    Wow, you are short like Var and P-funk.



    the shorter I am the eaiser it is to look huge.
    Optimum Sports Performance

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

  14. #134
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    Quote Originally Posted by Monolith
    Hey, nice weights and all... but how 'bout some pics of the wife?
    I knew after I posted that, someone would ask to see pics of her.... I shoulda of known it would be you Mono .

    I might add, in her early 20's she was a model, and still could be one.
    The blues had a baby, and they named it Rock and Roll

  15. #135
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    Quote Originally Posted by rock4832
    Those are some awesome Good AM's too! I'm nowhere near that!!
    Thanks Rock! My main goal in using them is to increase my deadlift... which is about the same as yours.
    The blues had a baby, and they named it Rock and Roll

  16. #136
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    Quote Originally Posted by P-funk
    Just an idea....if it were me I'd alternate these with my good mornings and alternate my deadlifts with my squats.
    My plan is to only deadlift every 3 or 4 weeks. I planned on rotating 3/4 deads (bar 6" off ground), rack pulls, bent rows, then full deadlifts. I have since thought it would be better to replace the 3/4 deads with AM's. But I still want to do some Romanian deads and SLDL's. I also would like to squat on a weekly basis (maybe alternate box squats with regular). Suggestions?
    The blues had a baby, and they named it Rock and Roll

  17. #137
    Patrick
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    what is the difference between rack pulls and 3/4 deadlifts? I call them both rack deadlifts but I just make sure I specefy were the pins are. Are we talking about the same things?

    Are you calling RDL a regular deadlift, pulling from the floor? RDL and stiff leg dead is pretty much the same thing in my book, the only difference being a slight knee bend on the RDL, but I am not a fan of keeping my legs locked out on the SLDL anyway.

    Are you training legs 2x's per week?
    Optimum Sports Performance

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  18. #138
    OMGWTFBBQ

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    Quote Originally Posted by JerseyDevil
    I knew after I posted that, someone would ask to see pics of her.... I shoulda of known it would be you Mono .

    I might add, in her early 20's she was a model, and still could be one.


    You can't tell us she looks 20 years younger than she is and she was a model and not give us pics! Cruel and unusual punishment!

    Pics or ban!!

  19. #139
    happy sumo
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    Quote Originally Posted by Monolith


    You can't tell us she looks 20 years younger than she is and she was a model and not give us pics! Cruel and unusual punishment!

    Pics or ban!!
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  20. #140
    Patrick
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    Quote Originally Posted by PreMier
    what are you guys talking about?

    whatever it is all I can gather is 20 yr old model....yes I agree..Picture or Ban
    Optimum Sports Performance

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  21. #141
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    Quote Originally Posted by P-funk
    what is the difference between rack pulls and 3/4 deadlifts? I call them both rack deadlifts but I just make sure I specefy were the pins are. Are we talking about the same things?

    Are you calling RDL a regular deadlift, pulling from the floor? RDL and stiff leg dead is pretty much the same thing in my book, the only difference being a slight knee bend on the RDL, but I am not a fan of keeping my legs locked out on the SLDL anyway.

    Are you training legs 2x's per week?
    It's just a difference in terminology. I'm calling a rack pull deadlifting like this http://ironaddicts.com/Video/495rackpull.avi , except in my power rack the bar is just below the knee. What I'm calling a 3/4 deadlift is from the bottom of a power rack, with the bar elevated 6" off the floor.

    When I say deadlift, I mean pulling off the floor. I see your point about deads and SLDL's. I went back and looked at some Westside routines and Dave Tate recommends SLDL or Romanian deads as the second exercise on Max Effort Squat/Deadlift Day to work hamstrings.

    I work back and legs once a week.
    The blues had a baby, and they named it Rock and Roll

  22. #142
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    Quote Originally Posted by Monolith


    You can't tell us she looks 20 years younger than she is and she was a model and not give us pics! Cruel and unusual punishment!

    Pics or ban!!
    In all honesty, she looks 10-12 years younger then she really is. She would kill me if I posted pics of her on the internet. Oh well, guess you guys will have to suffer .
    The blues had a baby, and they named it Rock and Roll

  23. #143
    YM
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    Quote Originally Posted by JerseyDevil
    In all honesty, she looks 10-12 years younger then she really is. She would kill me if I posted pics of her on the internet. Oh well, guess you guys will have to suffer .
    Jersey -

    Becareful of Monolith - He likes pictures of other peoples wives !!

    haha

  24. #144
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    Tell me about it.
    The blues had a baby, and they named it Rock and Roll

  25. #145
    Patrick
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    Quote Originally Posted by JerseyDevil
    It's just a difference in terminology. I'm calling a rack pull deadlifting like this http://ironaddicts.com/Video/495rackpull.avi , except in my power rack the bar is just below the knee. What I'm calling a 3/4 deadlift is from the bottom of a power rack, with the bar elevated 6" off the floor.

    When I say deadlift, I mean pulling off the floor. I see your point about deads and SLDL's. I went back and looked at some Westside routines and Dave Tate recommends SLDL or Romanian deads as the second exercise on Max Effort Squat/Deadlift Day to work hamstrings.

    I work back and legs once a week.

    Okay yeah, I call the both rack deadlifts and I usually write in my journal where I have the bar set. Whatever.

    if you are training legs just once a week I would do my speed stuff first and then my strength stuff....something like this:

    box squats- 2 reps x 10sets (55-60% of 1RM) with 30sec RI
    squats- 5x5 or whatever rep scheme that is just an example
    SLDL
    then whatever else you do (extensions, lunges.....etc...)

    on deadlift day:

    Speed deadlift 2 reps x 10sets (55-60%) with 30 sec. RI
    deadlift- what ever rep scheme, like squats above
    good AMs
    whatever else

    or you can change the speed work out. Like speed deads on day one followed by squats and day two would be box squats (or speed squats or stop squats) followed by deadlifts (or rack deadlifts).
    Optimum Sports Performance

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

  26. #146
    Go Phillies!

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    Thanks Patrick. Good advice!
    The blues had a baby, and they named it Rock and Roll

  27. #147
    YM
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    Hey Jersey -

    I just read your journal....You are a strong dude Unfortunately you are a buckeye fan I guess we can chat about Big Ten Football soon

    I think I'm going to try those rack pulls next week.


  28. #148
    Patrick
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    what is this unfortunatly you are a buckeye's fan crap?? YM is asking to be banned!!!
    Optimum Sports Performance

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

  29. #149
    YM
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    Quote Originally Posted by P-funk
    what is this unfortunatly you are a buckeye's fan crap?? YM is asking to be banned!!!
    P - I thought you were from NY. Shouldn't you be rooting for Syracuse ??

  30. #150
    Patrick
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    I live in NY. But i grew up in Cleveland OH!!!!!!!!! MICHIGAN SUCKS!!!
    Optimum Sports Performance

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

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