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Jersey's "Me Too" Journal

6/16/2012

DB Bench
warm up
30's x 10
40's x 10
50's x 10
60's x 15

CG Bench
95 x 10
115 x 10
135 x 10
155 x 12
175 x 8

Pec Deck
70 x 15
85 x 15
85 x 15

DB Lying Tricep Ext
20's x 15
25's x 15
25's x 13

Pushdowns
40 x 15
50 x 15
50 x 15
 
6/17/2012

Happy Father's Day everyone!!!!

RT exercises
10 minutes

Deadlifts
warm up
210 x 3
240 x 3
275 x 8
5/3/1 template

Assisted Pull Ups
-115 x 12
-85 x 10
bw x 6
bw x 5

DB Rows
60 x 15/15
60 x 15/15
60 x 15/15

Farmer's Walk (w/trapbar)
205 x 35 seconds
205 x 35 seconds
205 x 40 seconds
(thanks YM.... I like!)

Preacher Curls Machine
65 x 15
75 x 12
95 x 10
95 x 10
 
JerseyDevil said:
Farmer's Walk (w/trapbar)
205 x 35 seconds
205 x 35 seconds
205 x 40 seconds
(thanks YM.... I like!)
Click to expand...

Do you actually walk with this or just hold on to the trap bar? I can't imagine having that much room in a gym that you can lug around that much weight and equipment and walk with it.
 
x~factor said:
Do you actually walk with this or just hold on to the trap bar? I can't imagine having that much room in a gym that you can lug around that much weight and equipment and walk with it.
Click to expand...
Walk with it. That was my concern as well.... but alas, it can be done. Since the trapbar is shorter, it's not as bad as you think.
 
6/19/2012

RC Stretch and warm up
10 minutes

Seated DB Press
warm up with 20's and 25's
35's x 10
45's x 10
50's x 12*
Most I have pressed w/right shoulder since surgery

Corner Press
OB x 10/10
OB+25 X 10/10
OB+50 X 15/13
Haven't done these in at least a year. Heard they were good for rehab

CG Bench
95 x 10
135 x 12
135 x 12
135 x 12

Bench Dips
bw x 15
bw x 15
bw x 15

Rope Pushdowns
30 x 15
40 x 12
40 x 12
 
x~factor said:
Do you actually walk with this or just hold on to the trap bar? I can't imagine having that much room in a gym that you can lug around that much weight and equipment and walk with it.
Click to expand...

It isnt that big; just takes about a 5' x 3' footprint. To walk with it isnt that challenging. Truly a compact bar.
 
6/20/2012

First day of Summer and it let us know it! 96 degree high today, calling for 99-101 tomorrow. LOVE IT!

Cardio
Elliptical machine
Manual
Level 12, 25 minutes
 
Screw that. My Jeep registered on the thermometer at 100 degrees, but it's humid as swamp azz. I'm so not ready for this.


JerseyDevil said:
6/20/2012

First day of Summer and it let us know it! 96 degree high today, calling for 99-101 tomorrow. LOVE IT!

Cardio
Elliptical machine
Manual
Level 12, 25 minutes
Click to expand...



Sent from my HTC_Amaze_4G using Tapatalk 2
 
Yea hot as hell in Florida. 90+ and hella humid
 
I WAY prefer heat and humidity and long daylight hours in the summer, to 20 degree, bitter high winds, and short daylight hours in the winter :hmmm:.

.... but then I am the JerseyDevil!
 
6/22/2012

RT Stretching
10 minutes

Assisted Pull Ups
-115 x 12
-85 x 12
bw x 7
bw x 6

Lat Pulldowns
70 x 15
100 x 12
120 x 13

HS High Row
100 x 12
140 x 12
180 x 12

HS Low Row (one arm at a time)
100 x 10/10
100 x 10/10
100 x 10/10
100 x 10/10

Preacher Curl Mach
70 x 15
100 x 12
100 x 10
100 x 8
Slow negs
 
6/24/2012

RC warm up
10 minutes

Deadlifts
warm up
225 x 5
255 x 3
285 x 6
5/3/1 template, 5-3-1 workout

Straight Arm Pushdown
25 x 15
40 x 15
40 x 15
40 x 15

DB Rows
60 x 15/15
60 x 15/15
60 x 20/20
Move up next week

Farmer's Walk
70's for 45 seconds
70's for 45 seconds
This gym didn't have a trapbar

Preacher Curl Mach
65 x 15
80 x 12
80 x 12
80 x 12

Face Pulls
60 x 15
90 x 15
100 x 15
 
Great deads. :thumb:

So how far do you get on the farmers walks in 45 seconds.
 
Deads are looking good!
The best hing I can offer to up the wieght with deads is to do high rep bent over dumbbell rows. I read an article a while back and was seriously surprised when I started back on deads with 531, that the weights I used were very easy.I account this the pulling power behind the DB rows.
 
omerta2010 said:
Great deads. :thumb:

So how far do you get on the farmers walks in 45 seconds.
Click to expand...
Not sure. One gym doesn't have a clock, so I count steps. The other has a clock so I time rather then count steps.

juggernaut said:
Deads are looking good!
The best hing I can offer to up the wieght with deads is to do high rep bent over dumbbell rows. I read an article a while back and was seriously surprised when I started back on deads with 531, that the weights I used were very easy.I account this the pulling power behind the DB rows.
Click to expand...
I have to admit, I've been doing a lot of machine rows, one arm DB rows, and seated rows...... but I haven't done much with BB or DB rows. Thanks for reminding me!
 
6/26/2012

RC Warm Up
10 minutes

CG Bench Press
warm up
95 x 12
115 x 12
135 x 12
155 x 10
175 x 10

DB Bench Press
35's x 10
50's x 10
65's x 15

Push Ups
bw x 15
bw x 15
bw x 15
fast pace

Bench Dips
bw x 15
bw x 15
bw x 15

Pushdowns
40 x 15
60 x 15
60 x 13
 
6/27/2012

RC Warm Up
10 minutes

Pull Ups
-100 x 12
-70 x 12
bw x 7
bw x 7
Moving up. I have discovered the assisted chin/dip machine is a good warm up.
Still need to take it easy on my shoulder(s) before jumping in.

DB Bentover Rows
30's x 8
50's x 8
65's x 8
75's x 8
Jugger speaks, Jersey listens. Eased in and I really like the feel.

Lat Pulldowns
70 x 10
100 x 10
120 x 13

Seated Pulley Rows
70 x 12
100 x 12
140 x 12

Incline DB Curls
20's x 10
25's x 10
25's x 9
Slow negs

Preacher Curl
85 x 15
 
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