well done, JD!
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Jersey's "Me Too" Journal
- Thread starter JerseyDevil
- Start date
well done, JD!
Nice MPs
what he said!
lot of pressing though...
Look at all this testosterone in one spot! LOL
Thanks guys. Shoulder held up well. Stretching it between sets seems to help. As a precaution I iced it afterwards for 15 minutes.
2/19/2011
5/3/1
Front Squats
135 x 8
155 x 8
work
170 x 5
190 x 3
215 x 2
On the last set almost lost it. I still use the strap method when securing the bar, and it looks like 205 is my limit. If I didn't have that problem pretty sure I could have done a couple more.
Leg Press
warm up
6 plates x 5
8 plates x 5
10 plates x 5
12 plates x 8
Hope IG doesn't see this! What is she at? Like 18 plates for 12!
Lying Leg Curls
65 x 10
100 x 10
100 x 10
100 x 8
SHELC
12
12
12
Carb Up Day! Mmmmm.... carbs
Meal 1: Bowl of frosted mini-wheats, 1C skim milk with 1/2 scoop of All In One, banana, bagel w/pat of butter and 2T strawberry jam
Meal 2: PWO 1.5 scoops of All In One, 1/2C skim milk
Meal 3: 3 pancakes, pat of butter, maple syrup
Meal 4: 10.5 oz baked potato, 2T sour cream and black pepper, 2 frosted Raspberry Pop Tarts, 2 Yuengling Lagers
Meal 5: 6.5 oz spaghetti, 12 oz roasted garlic pasta sauce, 4T parmesan/romano cheese, garlic toast, glass Cabernet Sauvignon
Kcal: 4532 calories
Carbs: 687g
Protein: 173g
Fat: 70g
Fiber: 33g
5/3/1
Front Squats
135 x 8
155 x 8
work
170 x 5
190 x 3
215 x 2
On the last set almost lost it. I still use the strap method when securing the bar, and it looks like 205 is my limit. If I didn't have that problem pretty sure I could have done a couple more.
Leg Press
warm up
6 plates x 5
8 plates x 5
10 plates x 5
12 plates x 8
Hope IG doesn't see this! What is she at? Like 18 plates for 12!
Lying Leg Curls
65 x 10
100 x 10
100 x 10
100 x 8
SHELC
12
12
12
Carb Up Day! Mmmmm.... carbs
Meal 1: Bowl of frosted mini-wheats, 1C skim milk with 1/2 scoop of All In One, banana, bagel w/pat of butter and 2T strawberry jam
Meal 2: PWO 1.5 scoops of All In One, 1/2C skim milk
Meal 3: 3 pancakes, pat of butter, maple syrup
Meal 4: 10.5 oz baked potato, 2T sour cream and black pepper, 2 frosted Raspberry Pop Tarts, 2 Yuengling Lagers
Meal 5: 6.5 oz spaghetti, 12 oz roasted garlic pasta sauce, 4T parmesan/romano cheese, garlic toast, glass Cabernet Sauvignon
Kcal: 4532 calories
Carbs: 687g
Protein: 173g
Fat: 70g
Fiber: 33g
I forgot I added 3 oz of 96% lean ground beef to the spaghetti sauce 
always glad to see someone doing front squats. You know Olympic movements don't count if they aren't ATF, right?
omerta2010
Registered
Nice workout. So you going to switch to reg squats yet?
Hope your having a great weekend.
Hope your having a great weekend.
I get below parallel. My knees can't take ATF....always glad to see someone doing front squats. You know Olympic movements don't count if they aren't ATF, right?
I've been tempted, but I could never go heavy... and you know the saying. Go heavy or go home!
Hope you are having a good weekend too.
Mmmmm.....spaghetti....
You know it brother! For what ever reason, this is the meal I crave all week.
2/20/2011
Cardio
50 minutes treadmill, 30 minutes intense, 20 minutes ramping down
Before carb up: 198.2 lbs
After carb up: 200.4 lbs
Cardio
50 minutes treadmill, 30 minutes intense, 20 minutes ramping down
Before carb up: 198.2 lbs
After carb up: 200.4 lbs
Brutus_G
Registered
- Joined
- Mar 8, 2006
- Messages
- 4,673
- Reaction score
- 6
- Points
- 0
I have not searched your entire journal, but what are your current goals? BTW Yuengling is nothing compared to Heineken.
IslandGirl
Elite Member
2/19/2011
5/3/1
Front Squats
135 x 8
155 x 8
work
170 x 5
190 x 3
215 x 2
On the last set almost lost it. I still use the strap method when securing the bar, and it looks like 205 is my limit. If I didn't have that problem pretty sure I could have done a couple more.
Leg Press
warm up
6 plates x 5
8 plates x 5
10 plates x 5
12 plates x 8
Hope IG doesn't see this! What is she at? Like 18 plates for 12!
Lying Leg Curls
65 x 10
100 x 10
100 x 10
100 x 8
SHELC
12
12
12
Carb Up Day! Mmmmm.... carbs
Meal 1: Bowl of frosted mini-wheats, 1C skim milk with 1/2 scoop of All In One, banana, bagel w/pat of butter and 2T strawberry jam
Meal 2: PWO 1.5 scoops of All In One, 1/2C skim milk
Meal 3: 3 pancakes, pat of butter, maple syrup
Meal 4: 10.5 oz baked potato, 2T sour cream and black pepper, 2 frosted Raspberry Pop Tarts, 2 Yuengling Lagers
Meal 5: 6.5 oz spaghetti, 12 oz roasted garlic pasta sauce, 4T parmesan/romano cheese, garlic toast, glass Cabernet Sauvignon
Kcal: 4532 calories
Carbs: 687g
Protein: 173g
Fat: 70g
Fiber: 33g
Jersey!!! lol Come train with me! 
I loved spaghetti meat sauce! YUM! YUM! I'm gonna make a huge pot tomorrow. I made chili tonight that I can eat when dieting! So delish!
I think I mentioned it there somewhere
. Trying to get below 10% bf, hopefully 8%. Then I will do a bulk by staying on the CKD diet but increasing maintenance by 15-20%. Sorry I have never liked Heineken. In doing this diet I have all but eliminated beer. I had some on my cheat weekend (after 12 weeks of strict), then last weekend.
I would love to IG! That would be huge motivation, but the drive to Colorado is a deal breaker
2/21/2011
5/3/1
Deload Week
Bench Press
135 x 8
155 x 6
work
175 x 5
190 x 5
205 x 5
Incline Bench Press
135 x 8
165 x 8
185 x 8
Seated DB Extension
65 x 8
75 x 8
75 x 8
Push Ups
20
20
20
20
For the next two weeks I am going to eliminate all pressing movements and focus on lower and back. Going to do a mix of deadlifts, SLDL, RDL, front squats (may even throw in some light back squats), pull ups, chins, leg press, step ups, etc, etc. No presses, no curls, no rows, no masterbating (j/k)....
5/3/1
Deload Week
Bench Press
135 x 8
155 x 6
work
175 x 5
190 x 5
205 x 5
Incline Bench Press
135 x 8
165 x 8
185 x 8
Seated DB Extension
65 x 8
75 x 8
75 x 8
Push Ups
20
20
20
20
For the next two weeks I am going to eliminate all pressing movements and focus on lower and back. Going to do a mix of deadlifts, SLDL, RDL, front squats (may even throw in some light back squats), pull ups, chins, leg press, step ups, etc, etc. No presses, no curls, no rows, no masterbating (j/k)....
...oh and of course cardio.
Yep, to heal up. I think focusing on hip dominant movements will help me cut also. It was easy getting from 22% bf to 14%, but I'm finding 14% to 10% is way harder. Making progess though!
Yep, to heal up. I think focusing on hip dominant movements will help me cut also. It was easy getting from 22% bf to 14%, but I'm finding 14% to 10% is way harder
. Making progess though!
omerta2010
Registered
good mornings should be on that list?
And good idea heal up.
And good idea heal up.
Absolutely! Thanks for mentioning those.
2/22/2011
Cardio
Treadmill, 55 minutes, bpm 110-127
Decline Crunches
bw x 20
+25 x 15
+25 x 10
bw x 15
Cardio
Treadmill, 55 minutes, bpm 110-127
Decline Crunches
bw x 20
+25 x 15
+25 x 10
bw x 15
the other half
Registered
hey jersey, didnt go way back in your thread, but it looks like you are still putting up good weights. im impressed on the weight loss. im about 20% right now and would love to get down to 14, but i always feel really small when i get down to far, althought people comment on how much bigger i look.
good luck on the diet, sounds like you are almost there.
good luck on the diet, sounds like you are almost there.
Hey Sweetpea! Anxiously awaiting that updateJust popping in to say hi pops!
Yeah, I know what you mean. The only place that bugs me is my arms. My arms were never big to begin with, and they are getting smaller but with better definition.
Yesterday's nutrition
Meal 1: 1 scoop whey protein, .25C skim milk
Meal 2: 6 X-large egg whites, 2 X-large whole eggs, 1/2C broccoli, 4 grape tomatoes, 1.5 oz sharp cheddar, tabasco, fish oil, psyllium husk powder
Meal 3: Can albacore tuna packed in oil, jalapeno relish, 2T mayo, black pepper, baby spinach, 1T red wine vinager & olive oil dressing, 1/2C 2% cottage cheese
Meal 4: 1 scoop whey protein, 5g creatine
Meal 5: 10 oz beef tenderloin wrapped w/bacon, 1C broccoli, fish oil, psyllium husk powder
Meal 1: 1 scoop whey protein, .25C skim milk
Meal 2: 6 X-large egg whites, 2 X-large whole eggs, 1/2C broccoli, 4 grape tomatoes, 1.5 oz sharp cheddar, tabasco, fish oil, psyllium husk powder
Meal 3: Can albacore tuna packed in oil, jalapeno relish, 2T mayo, black pepper, baby spinach, 1T red wine vinager & olive oil dressing, 1/2C 2% cottage cheese
Meal 4: 1 scoop whey protein, 5g creatine
Meal 5: 10 oz beef tenderloin wrapped w/bacon, 1C broccoli, fish oil, psyllium husk powder
davegmb
Elite Member
Hi JD, i know you have a dodgy shoulder so no pressing, but why no rows?
Hey Dave. Where it bothers me most seems to be where the side delt ties into the arm. Moderate curls and rows would probably be ok, but I just decided to give those a break also. Seems funny, but pullups don't aggravate it, at least not yet LOL
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
WG Pull Ups
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
Rear Delt Machine
70 x 15
70 x 15
70 x 15
Back Squat
135 x 8
155 x 6
185 x 6
205 x 6
Don't laugh, haven't done back squats in a long, long time. Won't ever go heavy again, but I would like to work up to 225 for 10 or so. Did get nice and deep, and no knee problems.
Step Ups
bw x 10
increased height of step
bw x 10
+50 x 10
+60 x 10
Seated Calf Raise
55 x 20
55 x 18
55 x 17
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
WG Pull Ups
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
Rear Delt Machine
70 x 15
70 x 15
70 x 15
Back Squat
135 x 8
155 x 6
185 x 6
205 x 6
Don't laugh, haven't done back squats in a long, long time. Won't ever go heavy again, but I would like to work up to 225 for 10 or so. Did get nice and deep, and no knee problems.
Step Ups
bw x 10
increased height of step
bw x 10
+50 x 10
+60 x 10
Seated Calf Raise
55 x 20
55 x 18
55 x 17
Oh man dead lifts on a riser are a bitch I might do that soon, thanks for reminding me that exists haha.
IslandGirl
Elite Member
I would love to IG! That would be huge motivation, but the drive to Colorado is a deal breaker
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!
omerta2010
Registered
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!
I didn't realize you were all that close together.
Spring should be hitting soon.
