Jersey's "Me Too" Journal

[JerseyDevil]

7/24/2012

RC Warm Up

Pull Ups
-70 x 10
-40 x 10
bw x 9
bw x 8
bw x 8

HS Lo Rows
55 x 12/12
100 x 12/12
125 x 10/10
125 x 10/10

HS High Row
100 x 10
140 x 10
200 x 8, 3, 2 (rest pause)

Chins
-100 x 8
-85 x 8
bw x 5

Seated DB Curls
15's x 15
20's x 12
25's x 12

Preacher Curl Machine
80 x 12
80 x 12
80 x 12

 

[omerta2010]

Numbers keep climbing.

How's the recomp treating you?

 

[JerseyDevil]

Numbers keep climbing.

How's the recomp treating you?

Today marks exactly 11 months since surgery.

Doing the same CKD diet I did before, but more calories. Actually gained 2 lbs, but my waist is smaller and I look slightly leaner. So far, it is working. Weight is 200 on the button

 

[yellowmoomba]

Today marks exactly 11 months since surgery.

Doing the same CKD diet I did before, but more calories. Actually gained 2 lbs, but my waist is smaller and I look slightly leaner. So far, it is working. Weight is 200 on the button

Good luck with the diet What's the goal?

 

[JerseyDevil]

Good luck with the diet What's the goal?

Gain muscle and lose fat. I'm about 15% bf, so it would be nice to get to 10%-12%, getting cut is not a priority.

 

[yellowmoomba]

Gain muscle and lose fat. I'm about 15% bf, so it would be nice to get to 10%-12%, getting cut is not a priority.

15 is pretty good; 10% would be GREAT

 

[davegmb]

Can see your deads getting up there. Isn't it a pain doing rows after deads though, my grip is trashed?

 

[JerseyDevil]

Can see your deads getting up there. Isn't it a pain doing rows after deads though, my grip is trashed?

I think that is what's really helping my grip.... I started using 55's.

 

[JerseyDevil]

7/25/2012

RC Warm Up

CG Bench Press
5/3/1 template
warm up
95 x 8
135 x 8
155 x 5
175 x 5
200 x 8*
*felt like I could have done 1 or 2 more.... don't want to go to failure just yet

DB Bench Press
60's x 8
70's x 8
80's x 10

HS Decline
100 x 15
120 x 15
150 x 15

Incline DB Skullcrushers
20's x 15
25's x 15
30's x 14

Rope Pushdowns
30 x 12
40 x 12
40 x 12

 

[SVT03DAL]

Best of luck to you with your current weight/bodyfat loss goals. You are putting in the work and results WILL follow!

 

[JerseyDevil]

Best of luck to you with your current weight/bodyfat loss goals. You are putting in the work and results WILL follow!

Thanks. Welcome to IM

 

[JerseyDevil]

7/26/2012

Cardio Day
Elliptical machine, level 14, 15 minutes
Treadmill, 35 minutes, moderate pace

 

[SVT03DAL]

Thanks. Welcome to IM

Thank you!

 

[JerseyDevil]

7/27/2012

Deadlifts
5/3/1 template
135 x 8
185 x 5
240 x 5
275 x 3
305 x 6

DB Rows
80 x 15/15
80 x 15/15
80 x 15/15

Assisted Pull Ups
-100 x 10
-100 x 10
-100 x 10
-100 x 10

Rear Delt Machine
55 x 12
70 x 12
85 x 12

Preacher Curl Machine (one arm at a time)
40 x 12/12
50 x 10/10
50 x 10/10

 

[yellowmoomba]

Nice pull on the deads

 

[JerseyDevil]

7/29/2012

RC Warm Up

Seated Military Press
warm up
95 x 5
105 x 5
125 x 5
140 x 10

Seated DB Press
35's x 10
40's x 10
50's x 10
60's x 10

Bench Press (medium grip)
warm up
95 x 10
115 x 10
135 x 10
155 x 16
First time using a medium grip in a long time....

DB Skullcrusher's
25's x 12
30's x 12
35's x 15

Rear Delt Raise
15's x 15
20's x 12
20's x 12, 15's x 12 drop set

 

[SVT03DAL]

Interesting grouping of exercises/movements. Handling some good weight...

 

[JerseyDevil]

Nice pull on the deads

Interesting grouping of exercises/movements. Handling some good weight...

Thanks guys

 

[omerta2010]

Nice numbers, welcome back into the 3xx's on deads.

So have you tried the MP's standing yet? Just curious if you've noticed if there is much difference. I know seated hurts my back so I never mess with it, but am curious how the two compare.

 

[JerseyDevil]

7/30/2012

RC Warm Up

Pull Ups
-100 x 10
-70 x 10
bw x 10
bw x 9

HS Lo Row (one arm)
55 x 10/10
100 x 8/8
125 x 8/8
145 x 8/8

CG Pulldowns
100 x 10
120 x 10
140 x 8

HS High Row
120 x 10
160 x 8
200 x 8
220 x 6

One Arm Preachers
20 x 12/12
25 x 12/12
30 x 10/9
35 x 9/6

Rear Delt Machine
55 x 12
85 x 12
100 x 10

 

[JerseyDevil]

So have you tried the MP's standing yet? Just curious if you've noticed if there is much difference. I know seated hurts my back so I never mess with it, but am curious how the two compare.

I have tried them in the past. Standing is definitely harder since you have to balance the weight. I still worry about my shoulder, and seated just feels more stable to me and I can focus more on the delts, while standing is more of a full body effort (which is a good thing!).

I do like one arm standing DB presses, and that was the basis of my rehab. When I run out of progress with the seated DB, I will cycle those back in.

 

[JerseyDevil]

7/31/2012

Squats
warm up with bar
95 x 8
135 x 8
155 x 3
185 x 3
205 x 3
220 x 3
235 x 5

Leg Extensions
100 x 10
130 x 10
130 x 10
130 x 10
Squeeze and hold momentarily at the top...ouch

Lying Leg Curls
65 x 12
80 x 12
80 x 12
80 x 10

Seated Calf Raise
55 x 20
55 x 15
55 x 13

Face Pulls
90 x 12
100 x 12
100 x 12
100 x 12

 

[omerta2010]

Nice Squats, how are the knee's holding up. Mine have been acting up alot, it's weird because once they warm up I'm ok but they ache like hell before and a few hour after. Any idea's what I could swap out the leg ext's with?

 

[davegmb]

Do you do your seated MP in the smith machine

 

[JerseyDevil]

Mine have been acting up alot, it's weird because once they warm up I'm ok but they ache like hell before and a few hour after. Any idea's what I could swap out the leg ext's with?

Mine comes and goes. I haven't squatted in 2 weeks because it flared up last time. So far today it feels fine.

How about swapping leg ext with Bulgarian split squats? Maybe those would feel more comfortable.

Do you do your seated MP in the smith machine

No. It is a bench made specifically for military presses to the front and also behind the neck. Of course I never do behind the neck presses...

 

[JerseyDevil]

8/1/2012

Cardio
Elliptical machine
level 13, 20 minutes

 

[JerseyDevil]

8/2/2012

RC Warm Up

CG Bench Press (about 2 inches wider then I had been doing)
5/3/1 template (well sorta)
warm up
135 x 5
155 x 5
185 x 3
205 x 3
210 x 8

DB Bench Press
65's x 8
75's x 8
85's x 10

DB Skullcrushers
25's x 15
30's x 15
35's x 13

Rope Pushdowns
40 x 12
40 x 12
40 x 12
40 x 12

Wanted to do HS Decline also, but 3 guys decided to set up camp and live there.

 

[JerseyDevil]

8/3/2012

Deload Week

Deadlifts
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

One Arm DB Rows
65 x 15/15
65 x 15/15
65 x 15/15

Seated Pulley Rows
100 x 10
100 x 10
100 x 10
100 x 10

HS High Row
120 x 10
150 x 10
170 x 10

Rear Delt Machine
70 x 12
85 x 10
100 x 10

Although deload week, still a good workout.

 

[omerta2010]

I've actually started to not hate deload week.

Have a great weekend.

 

[JerseyDevil]

8/5/2012

Shoulder Stretches and RC Warm Up

Seated Military Press
5/3/1 template
warm up
95 x 5
115 x 3
135 x 3
150 x 8

Seated DB Press
45's x 10
55's x 10
65's x 8

Bench Press (medium grip)
95 x 8
115 x 8
135 x 10
155 x 18

DB Skullcrushers
25's x 15
30's x 15
35's x 15

Rear Delt Raises
15's x 15
20's x 15
25's x 12
25's x 12