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Jersey's "Me Too" Journal
- Thread starter JerseyDevil
- Start date
Nice lifts!! Are you training chest twice a week ??
Thanks P. You motivate me more then you probably realizeP-funk said:
.
Yep. I have a somewhat odd training split. But it seems to work good for me. I train chest and tri's twice a week, and everything else once a week. I try to change up movements, which I think my journal shows. Right now, a typical week looks like this:yellowmoomba said:
Day 1 (Chest, tri's, shoulders):
Close Grip Bench Press
Incline Press
Militaries
Side Laterals
Rear Delt Raises
Day 2 (Legs):
Squats
SLDL
Leg Extensions
Calf Raises
Day 3:
Cardio
Ab's
Day 4 (Chest, tri's):
Bench Press
Close Grip Decline Press
One Arm DB Extensions
Pushdowns
Day 5 (Back, bi's)
Deadlift
Bent Over Rows
Hyperextensions
Biceps
Ab's
Day 6:
Cardio
Ab's
Doing so much pressing in one week can overtrain the anyterior side and pull you into internal rotation big time (upper cross syndrom). I'd throw in some additional rear delt work on Day 4 also.
Could you say that again in layman talk Patrick. Like "what the f you doin' JD"?P-funk said:
People have always told me I press too much, but every time I drop back to once a week, I SWEAR my lifts go down...
Oh! You mean I'll over develop my anterior delts, and under develop my rear delts? If so, I do notice that. My front delts are pretty beefy, but my rear delts look small in comparsion....
yeah, I mean if you overdevelop your front delts and peck, even lats which are active in the bench press (aka your internal rotators) you will become terribly imbalanced between your fron and back sides. This will give you that rounded/forward should look and it will be terrible for your posture. Also, the underworking of your external rotators is not a good idea. So if you are pressing twice a week do rear delts on both days. that is my suggestion at least.
You nailed that P! Note I edited my previous post before I saw yours.
Sunday, August 15th
Deadlifts
135 x 8
185 x 6
225 x 6
275 x 5
315 x 3
365 x 1 PR
I can honestly say this is the first time since I started deadlifting about 8 weeks ago, that my lower back didn't tighten up while I was doing full deadlifts. The rack pulls, hypers, wide stance squats, and recently good mornings are paying off in strengthening my lower back muscles!
Bent Over Rows
135 x 10
185 x 10
225 x 10
225 x 9
225 x 8
BB Curls
65 x 10
85 x 4***
Quit because left elbow/forearm stung like hell! Figured it was just better to quit and give it rest. Funny how during the deads and rows, it didn't bother me at all.
Spread Eagle Sit-Ups
15 with 10 lb medicine ball held to chest, 4 sets
Hypers
+55 lbs x 12
+55 lbs x 12
+55 lbs x 12
+55 lbs x 12
Deadlifts
135 x 8
185 x 6
225 x 6
275 x 5
315 x 3
365 x 1 PR
I can honestly say this is the first time since I started deadlifting about 8 weeks ago, that my lower back didn't tighten up while I was doing full deadlifts. The rack pulls, hypers, wide stance squats, and recently good mornings are paying off in strengthening my lower back muscles!
Bent Over Rows
135 x 10
185 x 10
225 x 10
225 x 9
225 x 8
BB Curls
65 x 10
85 x 4***
Quit because left elbow/forearm stung like hell! Figured it was just better to quit and give it rest. Funny how during the deads and rows, it didn't bother me at all.
Spread Eagle Sit-Ups
15 with 10 lb medicine ball held to chest, 4 sets
Hypers
+55 lbs x 12
+55 lbs x 12
+55 lbs x 12
+55 lbs x 12
Nice PR !!!!!
Great PR man! Congrats!!! 
Monday, August 16th
Cardio
Powerwalk 50 minutes
Thank you guys for your words of encouragement.
This morning my lower back wasn't sore at all from doing deads, which is great news for me. Like I said in other posts, previous attempts at full deadlifts left my low back in muscle spasm. Then the next couple of days I have soreness. With each week, I'm could feel those muscles getting stronger and stronger. This is the first deadlift week where I didn't have any of that. Woohoo!
Cardio
Powerwalk 50 minutes
Thank you guys for your words of encouragement.
This morning my lower back wasn't sore at all from doing deads, which is great news for me. Like I said in other posts, previous attempts at full deadlifts left my low back in muscle spasm. Then the next couple of days I have soreness. With each week, I'm could feel those muscles getting stronger and stronger. This is the first deadlift week where I didn't have any of that. Woohoo!
Tuesday, August 17th
Incline Press
135 x 8
155 x 8
185 x 8
225 x 8
225 x 7
225 x 6
Left elbow still really bothering me. It did loosen up after the warm up sets, so I keep on. Hopefully that's the reason why I felt weak today.
Close Grip Bench
135 x 10
185 x 10
205 x 8
225 x 5
Seated Military Press
115 x 8
135 x 8
155 x 8
145 x 9
Side Lateral Raises
20's x 15
25's x 12
30's x 10
Rear Delt Machine
90 x 12
105 x 12
120 x 10
Acting on P-funk's advice, I'm going to start doing one rear delt movement on every pressing day. I plan on alternating rear delt machine (basically an inverted pec deck fly), and bent over lateral raises.
Incline Press
135 x 8
155 x 8
185 x 8
225 x 8
225 x 7
225 x 6
Left elbow still really bothering me. It did loosen up after the warm up sets, so I keep on. Hopefully that's the reason why I felt weak today.
Close Grip Bench
135 x 10
185 x 10
205 x 8
225 x 5
Seated Military Press
115 x 8
135 x 8
155 x 8
145 x 9
Side Lateral Raises
20's x 15
25's x 12
30's x 10
Rear Delt Machine
90 x 12
105 x 12
120 x 10
Acting on P-funk's advice, I'm going to start doing one rear delt movement on every pressing day. I plan on alternating rear delt machine (basically an inverted pec deck fly), and bent over lateral raises.
Wednesday, August 18th
Squat
135 x 8
185 x 5
225 x 5
275 x 3
295 x 2
315 x 1
335 x 0
325 x 1 PR
SLDL
135 x 8
185 x 8
225 x 8
255 x 6
Standing Calf Raises
155 x 15
175 x 14
175 x 14
175 x 13
Leg Extensions
180 x 15
225 x 13
Believe it or not, this is the first time I've tried over 300 lbs on a squat. I've always used low weight and high reps, so this was new to me. These were wide stance, toes pointed out, bar low on back, to just under parallel squats. 315 felt easy, and I was well under parallel. I figured 335 would be a piece of cake.... wrong. Backed off to 325. I think I was right to parallel, not under, but all in all I felt good about today's squats. If anything, it got my CNS used to 'feeling' 6 plates.
Squat
135 x 8
185 x 5
225 x 5
275 x 3
295 x 2
315 x 1
335 x 0
325 x 1 PR
SLDL
135 x 8
185 x 8
225 x 8
255 x 6
Standing Calf Raises
155 x 15
175 x 14
175 x 14
175 x 13
Leg Extensions
180 x 15
225 x 13
Believe it or not, this is the first time I've tried over 300 lbs on a squat. I've always used low weight and high reps, so this was new to me. These were wide stance, toes pointed out, bar low on back, to just under parallel squats. 315 felt easy, and I was well under parallel. I figured 335 would be a piece of cake.... wrong. Backed off to 325. I think I was right to parallel, not under, but all in all I felt good about today's squats. If anything, it got my CNS used to 'feeling' 6 plates.
Nice workout Jersey!!
Good job on 325!!
Good job on 325!!
In truth I said that tongue in cheek. I am more in competition with myself. I sure hope I don't lose to myselfPreMier said:
.
Last edited:
Don't party too hard in Kentucky YM 
.
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Way to go JD ! 325 !
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Nice PR, JD!
JerseyDevil said:
This is what I really love about IM. The peer support here is incredible. I visit some other sites, and I can tell you the camaraderie here is second to none.
JerseyDevil said:This is what I really love about IM. The peer support here is incredible. I visit some other sites, and I can tell you the camaraderie here is second to none.
So true !
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JerseyDevil said:Wednesday, August 18th
Squat
135 x 8
185 x 5
225 x 5
275 x 3
295 x 2
315 x 1
335 x 0
325 x 1 PR
SLDL
135 x 8
185 x 8
225 x 8
255 x 6
Standing Calf Raises
155 x 15
175 x 14
175 x 14
175 x 13
Leg Extensions
180 x 15
225 x 13
Believe it or not, this is the first time I've tried over 300 lbs on a squat. I've always used low weight and high reps, so this was new to me. These were wide stance, toes pointed out, bar low on back, to just under parallel squats. 315 felt easy, and I was well under parallel. I figured 335 would be a piece of cake.... wrong. Backed off to 325. I think I was right to parallel, not under, but all in all I felt good about today's squats. If anything, it got my CNS used to 'feeling' 6 plates.
Damn great W/O JD!! When I get as old as you hopefully I can do those weights
Oh, that hurt.I'm Trying said:When I get as old as you hopefully I can do those weights
That's the reason I'm here. The last board I was on all they did was bicker about how their wo/diet was the best and everyone else's wo/diet was a waste of timeJerseyDevil said:This is what I really love about IM. The peer support here is incredible. I visit some other sites, and I can tell you the camaraderie here is second to none.
Thursday, August 19
Cardio
Powerwalk for 50 minutes
Crunches
40, 50, 50, 50
May take a couple of days off from the gym. The elbow injury I've been whining about needs some TLC. It's been a 'nuisance' injury since March, after doing some heavy skullcrushers with an E-Z curl bar. It healed then I hurt it again doing wide grip pull-ups. It was almost healed, then I freaking hurt it again doing DB skullcrushers, which I thought alleviated the problem (since there was less pressure on the wrists/forearms). It wasn't too bad, but then I did CG inclines a few days later..... and ouch! This is the worst it's ever been, so I better take it easy. I finally got smart and am icing it every hour for 15 minutes, and using compression. It feels better already.
No more F-ing skullcrushers for me. In fact, moderators, if you see me listing skullcrushers of any type in my workout... ban my ass.
Cardio
Powerwalk for 50 minutes
Crunches
40, 50, 50, 50
May take a couple of days off from the gym. The elbow injury I've been whining about needs some TLC. It's been a 'nuisance' injury since March, after doing some heavy skullcrushers with an E-Z curl bar. It healed then I hurt it again doing wide grip pull-ups. It was almost healed, then I freaking hurt it again doing DB skullcrushers, which I thought alleviated the problem (since there was less pressure on the wrists/forearms). It wasn't too bad, but then I did CG inclines a few days later..... and ouch! This is the worst it's ever been, so I better take it easy. I finally got smart and am icing it every hour for 15 minutes, and using compression. It feels better already
.No more F-ing skullcrushers for me. In fact, moderators, if you see me listing skullcrushers of any type in my workout... ban my ass.
