Log

[jerseyrugger76]

To be started ASAP. New project came in the door yesterday and has hijacked much of what would otherwise be my "free" time, however, I will likely get to the gym by tomorrow. Looks like everyone else is off to a good start and that the program is a real mother f-ker.

Not sure at all what the 4/5's ROM will actually be like. Mentally, I keep picturing half-assed reps (there's a guy at the gym who does this and I want to smack him with a weight plate), though from everyone's descriptions this is definitely NOT what's going on.

Omega, how 'bout that diet post?

To be continued . . .

 

[Acela]

To be started ASAP. New project came in the door yesterday and has hijacked much of what would otherwise be my "free" time, however, I will likely get to the gym by tomorrow. Looks like everyone else is off to a good start and that the program is a real mother f-ker.

Not sure at all what the 4/5's ROM will actually be like. Mentally, I keep picturing half-assed reps (there's a guy at the gym who does this and I want to smack him with a weight plate), though from everyone's descriptions this is definitely NOT what's going on.

Omega, how 'bout that diet post?

To be continued . . .

its the "constant tension" aspect of the 4/5ths in conjunction with the high reps that make it a motherfucker

 

[OMEGA]

4/5ths IS full range

but you just dont Lock out on top and dont go to deep on the bottom.

When you lock out and go to deep the muscles your targeting you will lose "constant tension", and even if you lose it for more than a split second its enough to side track our training.

 

[OMEGA]

 

[jerseyrugger76]

I'm clear on the 4/5th's thing and the diet.

Currently, I'm on the road on business (gym access = zero) and will be returning (God willing) by Wednesday. Ordinarily, this doesn't happen in my line of work, but a "perfect storm" seems to have emerged, which is good for business but bad for my personal life (what little of it exists).

Note that this frustrates me to no end, but I've gotta pay the bills. When you work in my area of finance, you pretty much give the company permission to invade your free time in exchange for extra cash. It sux but it's true.

 

[OMEGA]

ok

 

[jerseyrugger76]

Ok, just returned from trip. looks like one more 16 to 18 hr push then back to our regularly scheduled programming tomorrow. Does it matter what day that I start with or can I just pick what looks good and go from there?

 

[jerseyrugger76]

Start date reset to Dec 1 due to Scheduling conflicts.

 

[jerseyrugger76]

Back from the dead. Tomorrow AM is Day 1 . . . finally. Does moving count?

 

[jerseyrugger76]

Okay, what the fuck is a "Cambered Barbell?"

 

[Acela]

Okay, what the fuck is a "Cambered Barbell?"

EZ curls

 

[OMEGA]

yep

 

[jerseyrugger76]

Sounds good. Going straight away after work!

 

[OMEGA]

First week Ease in too it, to allow form the body to react.


in 2-3 weeks your will be a freight train and by the end of week 6 you will be pretty strong

 

[jerseyrugger76]

Made it to the gym. All went well. Getting that many sets in per exercise was a bit more strenuous than I thought it would be, even with reduced weight. Will post reps when I get home this evening (left my log at home ). Diet will come online this weekend.

 

[jerseyrugger76]

Ever see something that said, "Better make time for what's important to you before there's no time left?" Check it out . . .

http://www.mydeathspace.com/article-list.aspx

Obituaries for myspace users w/ links to their pages. Most of the kids are younger than me. Sad stuff.

Now, enough morbidity. Onto the log . . .

Format is "reps @ weight." Weights do not include the weight of the bar. Legs were shaking after completion. Felt my blood sugar dropping towards the middle and had some Gatorade to fix that.

Leg Day (12/15/07)

Leg Press
20 @ 140
15@140
10@140
7@190
10@90

Calf
20@45
15@35
14@25

Squats
11@90 (bit off too much here)
20@50 (too many reps)
10@50
7@100
7@50

Calf
15@45
12@45
14@45

 

[jerseyrugger76]

Today was a Back day (12/17). I was surprisingly exhausted afterwards. I think the ez curl bar at the gym weighs a metric ton. Here are the numbers . . .

Lat Pull Down
25@80
15@90
10@100
7@120
9@80

Rows
16@25
13@25
10@25
7@30
10@15

D-Bell Shrugs
25@20
20@25
10@30
8@40
10@20

Side Laterals
25@15
15@15
12@15
7@20
[email protected]

(Not So) EZ Curls
10@20 (not counting the bar)
7@bar only
5@bar only
my arms gave out

 

[jerseyrugger76]

P.S. Because of your leg workout I am walking funny. I'm sure my coworkers think I got gunned up the ass this weekend by a group of NJ State Troopers. Oh that it were the case!

 

[OMEGA]

Good start again JerSey


please elaborate on:

Rows
16@25
13@25
10@25
7@30
10@15

Are thes DB rows?

Also on laterals no need to go past 15 pounds

I never go past 20'2 EVER, even as the exercise get easier to do.

Just increase reps!

Also if you decide to stay you only have to LOG 3 times per week and only the key lifts if it will make it easier for you.

 

[jerseyrugger76]

Good start again JerSey


please elaborate on:

Rows
16@25
13@25
10@25
7@30
10@15

Are thes DB rows?

Also on laterals no need to go past 15 pounds

I never go past 20'2 EVER, even as the exercise get easier to do.

Just increase reps!

Also if you decide to stay you only have to LOG 3 times per week and only the key lifts if it will make it easier for you.

These are indeed the one-armed dumbell rows of affliction.

Glad to know I won't have to go beyond 20lbs on the side laterals.

And, yes, I'm staying.

Will need your input on what I can do when I'm home in Chicago for Christmas. Will be there Friday thru next Wednesday. Will have a treadmill, stairclimber, and pull-up bar and that's about it.

Cheers!

 

[jerseyrugger76]

Finally at a point where I have no trips for the foreseeable future and don't feel like I'm being pulled in 1,000 different directions. So, let's get down to business. Questions/comments are next to the exercises.

Chest Day (12/28)

Machine Vertical Press (This is a bench press machine in which you are sitting up. I assume it's basically the same as the machine flat press you indicated which, incidentally, is not available at my gym. If not, lemme' know.)
25@50
15@70
10@70
7@80
9@50

Dbl Press (Keeping that 4/5's range of motion was difficult because the range of motion for the exercise is already so limited. I found myself feeling this in my triceps A LOT)
15@20
14@25
10@25
8@30
4@20

Cable Crossovers (These hit my shoulders rather hard)
17@20
10@20
10@20
7@25
[email protected]

Military Press (Did this one out of order, yes I know I'm not supposed to, but it's a popular piece of equipment and I had to get in while it was free. Do we stick to the rep scheme here or do the 6 sets to failure or what?)
17@Bar
11@Bar
12@Bar
9@20
8@20
5@20

Shoulder Press (Dumbbells)
17@15
10@20
My Shoulder's gave out

Triceps Press Down w/ Straight Bar
25@60
15@70
8@70
5@80
6@50

1 Arm Press Down (Wasn't sure what you meant by this. Do you mean with a dumbbell or on the same machine used for the two hand triceps press down?)

-Ran out of time but answer my question and will catch the last exercise this evening when I go back to do 40 mins of cardio.

Hugs & Kisses,
JR76

 

[OMEGA]

http://www.muscleandstrength.com/exercises/reverse-grip-one-arm-tricep-pushdown.html

the above shows the form, But you use a Palm down grip

 

[jerseyrugger76]

Oh! Okay, now I get it! Seen those done before.

What about the rep scheme on the military press? You indicate 6 sets as opposed to the 5 we normally do. What should those sets look like?

 

[OMEGA]

25, 15, 10, 7, Drop set till absolute failure, then 1 more set at a rep range you choose till failure.

 

[jerseyrugger76]

Many Thanks!

 

[OMEGA]

but of course

Thats why i am here! lol

 

[jerseyrugger76]

30mins Cardio and single arm triceps press done Friday evening as promised.

Diet was clean.

"Yom Ehad" (Hebrew: "Day One")

 

[jerseyrugger76]

Leg Day -- Weights do not include the weight of bar or, in the case of leg presses, the machine carriage. (12/30)

Leg Press
25@120
15@140
10@140
8@210
11@120

Calf Raises (Forgot to Ditch the Rep Scheme )
25@30
15@35
14@40
8@55
9@35

Squat
25@50
15@70
10@70
7@90
9@50

Calf Raises
13@35
13@35
12@45