Jersey's "Me Too" Journal

[omerta2010]

2/23/2011

5/3/1 Deload Week

Deadlifts - 4" in the hole
135 x 8
185 x 6
205 x 5
225 x 5
245 x 5
Done on 4" riser. Liked the added range of motion

Step Ups
bw x 10
increased height of step
bw x 10
+50 x 10
+60 x 10

Killer workout, the deads on a riser I don't think I'd have enough balance to do. Well that or the cheap ass plastic risers at the gym I wouldn't trust either.

How did ya like the stepups? Was that the weight in each hand?
And screw the step, use a bench.

 

[JerseyDevil]

i bet your sore as a mofo tomorrow

Well it's the next morning, no soreness yet

Oh man dead lifts on a riser are a bitch I might do that soon, thanks for reminding me that exists haha.

I done them with SLDLs before, but this was the first time with regular deadlifts. Me likey!

Aw man! Spring in Colorado is beautiful! You gotta come visit sometime! You can hang out with IM peeps! Me, PC, Heavy, Prince, Gena! All the fun peeps. lol Think about it!

That would be cool!

Killer workout, the deads on a riser I don't think I'd have enough balance to do. Well that or the cheap ass plastic risers at the gym I wouldn't trust either.

How did ya like the stepups? Was that the weight in each hand?
And screw the step, use a bench.

At least with me and 245, the riser didn't give at all.

On the step ups, the weight was total. I actually started with a bench and thought it was too low. In my gym they have a step up box, and I put a 4" riser on top of that

 

[JerseyDevil]

Yesterday's diet...

 

[omerta2010]

Your new gym seems to have much better equipment.

 

[Burner02]

Aw man! Spring in Colorado is beautiful! You gotta come visit sometime! You can hang out with IM peeps! Me, PC, Heavy, Prince, Gena! All the fun peeps. lol Think about it!

ooooh! I wanna go! Pick me! I wanna go! I"m getting my leave approved...will be home the 1st two weeks in June! WAHOO! ...be nice to hit the power ball....really like to NOT have to come back here....

 

[JerseyDevil]

Your new gym seems to have much better equipment.

It's the same chain, just a different franchise. They each have their good points

ooooh! I wanna go! Pick me! I wanna go! I"m getting my leave approved...will be home the 1st two weeks in June! WAHOO! ...be nice to hit the power ball....really like to NOT have to come back here....

Hey! No fair... you already 'did' Colorado!

 

[yellowmoomba]

4" on the deads = tough

 

[Burner02]

It's the same chain, just a different franchise. They each have their good points

Hey! No fair... you already 'did' Colorado!

Colorado...is where the heart is..

 

[IslandGirl]

I didn't realize you were all that close together.

Spring should be hitting soon.

Yeah we are. We try to get together at least once a month sometimes twice.

Killer workout, the deads on a riser I don't think I'd have enough balance to do. Well that or the cheap ass plastic risers at the gym I wouldn't trust either.

How did ya like the stepups? Was that the weight in each hand?
And screw the step, use a bench.

I tried using the stupid risers (plastic) and omg ! I almost had a heart attack. lol I used them to get the bar lower for rack deads and I about almost fell over with the probably 3 plates each side. Never again. I make it work where the bar sits. I always feel it the next day.

omerta. You use the bench that you lift on? For me it's too much padding. I have to use the square steps. Those are more solid when I step up onto it. The padding on the bench makes me wobble. lol I think now that we're done DC we're gonna do some of these. I am not looking forward to it. ugh!

I done them with SLDLs before, but this was the first time with regular deadlifts. Me likey!

That would be cool!

At least with me and 245, the riser didn't give at all.

On the step ups, the weight was total. I actually started with a bench and thought it was too low. In my gym they have a step up box, and I put a 4" riser on top of that

Oh we must see a vid. That sound brutal jersey!

So lemme know when you hit Colorado!

ooooh! I wanna go! Pick me! I wanna go! I"m getting my leave approved...will be home the 1st two weeks in June! WAHOO! ...be nice to hit the power ball....really like to NOT have to come back here....

Hey! No fair... you already 'did' Colorado!

So you coming home burner? The first Sat of June is the Mile High competition. PC and I are judging that show. Then the 2nd Sat my daughter is getting married.

Keep me updated as it gets closer. Remind me. Maybe we can plan an outing.

 

[Burner02]

Hey! DONE! I'll be home the 27th of May. (niece graduates Mem Day weekend) and leave back to this....'paradise' on the 15th.
There's also a gun show in Denver that weekend....could be a great weekend! ohhh! TWO gun shows! YEAH! Bust 'em out!

 

[JerseyDevil]

2/24/2011

Cardio
Elliptical Machine, level 13, 20 minutes
Treadmill, 35 minutes LISS


Diet

Meal 1: 1 scoop whey protein, 1/4C skim milk

Meal 2: 6 x-large egg whites, 2 whole x-large eggs, 1/2C broccoli, 5 grape tomatoes, 1.5 oz monterey jack, 3 slices pork roll (it's a Jersey thing), fish oil, psyllium husk powder

Meal 3: Can albacore packed in oil, jalapeno relish, 2T mayo, black pepper, romaine hearts, 7 almonds, 2T red wine vinegar & olive oil

Meal 4: 1.5 scoops whey protein, 5g creatine, psyllium husk powder

Meal 5: 9 oz roast beef, 1 oz monterey jack, 1T horseradish, 1C broccoli, 5 oz glass dry red wine

Kcal: 2208 calories
Carbs: 28g
Protein: 223g
Fat: 114g

 

[JerseyDevil]

2/25/2011

5/3/1 Deload Week

Front Squat
warm up
135 x 5
145 x 5
160 x 5

RDLs
135 x 8
185 x 8
205 x 8
225 x 8

Chins
bw x 5
bw x 5
bw x 5
bw x 5
Last rep held at the top for a 5 count

DB Curls
25's x 10
30's x 10
Easy does it....

Face Pulls
100 x 12
100 x 12
100 x 12


Diet

Meal 1: 1 scoop whey protein, 1/4c skim milk
Meal 2: 5 x-large whole eggs scrambled in butter, 1-1/2 slices of pork roll, 1 oz feta cheese, Red Hot, fish oil, psyllium husk powder
Meal 3: 5 oz beef tenderloin wrapped w/bacon, 1/2C 2% cottage cheese, 1C broccoli, 5 grape tomatoes fried
Meal 4: PWO 1 scoop whey protein, 5g creatine
Meal 5: 10 oz chicken breast brushed w/olive oil, 2T tartar sauce, tabasco, 1C broccoli, fish oil, psyllium husk powder.

Kcal: 1915 calories
Carbs: 20g
Protein: 205g
Fat: 107g

Feeling flat.... carbup day tomorrow!~

 

[omerta2010]

your omlete sounds really good.

Tartar sauce on chicken breast?

For a deload the workout looks good.

Ready for the weekend?

 

[JerseyDevil]

I am most definitely ready for the weekend! I bet you and the fam are too.

Maybe I cheat on deload week.... I go with the spreadsheet and reduce the aux by 20%, but I usually throw in something to make it more challenging. Like riser on deads, slower reps, hold at the top, etc..... Seems to work for me

Tartar sauce on chicken? ABSOLUTELY! Is it unusual to spread mayo on a chicken sandwich? Chicken breast coated with tabasco sauce, and then dipped in tartar sauce is super good!

 

[omerta2010]

You just keep giving me new stuff to try.

I cheat because I just guess on how far I want to lower the intensity on the aux exercises.

Sad to say, but I'm actually looking forward to monday to get the new workout started.

 

[PreMier]

i start back on monday too

 

[JerseyDevil]

Sad to say, but I'm actually looking forward to monday to get the new workout started.

Nothing sad about that. It is always motivating to start a new program or something different! I'm going to stick with the basic 5/3/1 until I'm healed up. Singles would probably set me back....

i start back on monday too

Jesus dude. I thought I was nuts getting up at 4:30am. Either you stayed up really late, or you got up even earlier!

 

[yellowmoomba]

Tabasco and Tartar sounds good. Try Horseradish and Tartar sauce

 

[PreMier]

Jesus dude. I thought I was nuts getting up at 4:30am. Either you stayed up really late, or you got up even earlier!

i was up until about 2:45(cst) and then got up about 7:30. but i feel asleep around 5pm earlier until almost 10. i was beat from my pt test

 

[JerseyDevil]

How did you do?

 

[PreMier]

waist measurement, pushups and situps are done for 60sec each, and then there is a 1.5 mile run. i did 48 pushups, 48 situps, and ran in 11:48. that gave me 88/100. its very point heavy on run.. to get max, you have to do it in 9mins

 

[yellowmoomba]

waist measurement, pushups and situps are done for 60sec each, and then there is a 1.5 mile run. i did 48 pushups, 48 situps, and ran in 11:48. that gave me 88/100. its very point heavy on run.. to get max, you have to do it in 9mins

Nice work

 

[JerseyDevil]

waist measurement, pushups and situps are done for 60sec each, and then there is a 1.5 mile run. i did 48 pushups, 48 situps, and ran in 11:48. that gave me 88/100. its very point heavy on run.. to get max, you have to do it in 9mins

Good job! So you averaged just under a 8 minute mile, which is excellent for a casual runner. The 9 minute max would mean a 6 minute mile pace, and with exceptions of truly gifted athletes, your only going to find bean poles running at that pace.

 

[JerseyDevil]

2/26/2011

Cardio
Elliptical Machine, level 13, 25 minutes, 110-142 bpm
Treadmill, 15 minutes LISS

Carbup Day!

Meal 1: Bagel w/butter and blueberry jam, pineapple chunks, 2 strawberry shortcake mini-rolls (mmmm)
Meal 2: 1 scoop All In One, 8 oz cran-pomegranate juice, 5g creatine
Meal 3: McD's 3 pancakes, 1 pat butter, maple syrup
Meal 4: TWO New England style natural casing hot dogs, one with New England roll, Ipswich Ale mustard, onions, red pepper relish.... the other with New England roll, Grey Poupon, onions, sauerkraut, 1 strawberry short cake mini-roll, 24 oz Molson Ice
Meal 5: 1.5 scoops All In One, 1/2C skim milk
Meal 6: 7 oz spaghetti, 12 oz roasted garlic pasta sauce, 4T parmesan/romano cheese, garlic toast, Texas Pete, 3 glasses Burgundy dry red wine

Kcals: 4333 calories
Carbs: 655g
Fat: 88.4g
Protein: 161g
Fiber: 22g

Weight this AM: 198.4 lbs

 

[juggernaut]

Nice carb up...but hot dogs? Ewwww.....

All in One YEEEEEAAAH!!! We might be coming out with an additional flavor of AI1 this year.

 

[JerseyDevil]

Oh but the hot dogs taste so damn good.... they really do look like this...

Sounds like a strange combination but All In One in cranberry-pomegranate juice tastes fantastic, sort of like black forest cake.

 

[juggernaut]

Oh but the hot dogs taste so damn good.... they really do look like this...

Sounds like a strange combination but All In One in cranberry-pomegranate juice tastes fantastic, sort of like black forest cake.

I'd rather have a sausage and peppers sandwich at the boardwalk in Seaside

That's actually a pretty interesting combo...post it on Facebook!

 

[JerseyDevil]

I'd rather have a sausage and peppers sandwich at the boardwalk in Seaside

Mmmm, know what you mean. Sausage, peppers and onions, awesome!

That's actually a pretty interesting combo...post it on Facebook!

Done

 

[yellowmoomba]

MMMMMMmmmmmmmmmmmmmmmmm Hot dogs !!!!!!!!!!!!!!!!!!!!!!!!!!! I'm jonesing for a coney now

 

[PreMier]

I'd prefer a brat with some kraut, but that looks delicious!