Thread: Jersey's "Me Too" Journal

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.

Now was that so hard to do ? LOL

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

Looking Good JD!

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

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.

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

Looks like some respectable deads to me, too JD!

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

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

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.

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.

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).

Originally Posted by P-funk

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

Nope. I just act that way.

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?

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.

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

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.

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

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 !!!!!!

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.

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!

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!!

Wow JD !


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











J/K Matthew !

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)

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 .

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

Nice lifts, JD!

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.