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Thread: My Journal

  1. #1
    Jersey Iron
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    My Journal -- Jersey Iron Powerlifting

    Not really sure how to start, so I'll start with a little background.
    Since March 2009, I had one goal in mind, and that was to get my life back to happy. I didn't even know what happy was, but I was about 500 lbs with practically zero muscle on me and at that point I just wanted to die. Instead I started fighting back. I started off slow, just eating better and simple workouts, by September I had almost quit, I was tired and just being lazy. That December my friend was going to the gym to work out, he said print a guess pass and go, so I did. Rocky was the movie on that day, and i busted out 25 minutes on the elliptical. And from that day on I have yet to quit. I spent 2 years on the elliptical, just trying drop fat, it did its job, i went from 500 to 340. but I also burnt out. About 1 year ago, I started lifting again..I worked hard and just wanted to get my weights up. After being approached to Power Lift I didn't blow it off completely I just denied it at the time. But I kept it in the back of my head. I'd say in about July I approached the idea, and talked to Tone. He came up with a plan for me and some workouts to do and I'm falling in love with it all. I didn't push myself at first..I have a fear of failing..as I have failed before, but with the right group I know they can push me. After this past weekend or training with Jersey Iron Powerlifting I found out 2 of my numbers and hope to find out one more this week. I'm honored to train with them, They helped push me and kept me focused and though they didn't know me, the helped me become better, even in one day. I will be back at Iron Sport to train with them again. I'm glad to know that they have my back, when I do my first meet on December 1, 2012.

    ME:
    32 years old
    6'2"
    387 lbs


    As of now this is where I stand (pre meet):
    Squats: 255
    Deadlift: 365
    Bench: ?

    First Meet:
    Squat: 315
    Bench: 230
    Deadlift: 400
    This is where i stand as of now, and will train to up them all for the next meet. I just started the Smolov Squat program. and also trying to lose fat.. I have a lot going on, so i expect bigger result from my next meet

    I will weigh myself today or tomorrow morning.

    My Schedule is a little mixed up right now, but will be more solid once I figure it all out.

    Just as an outline
    Bench and Back
    Squats and Deadlifts
    Cardio Day
    Secondary Legs
    Secondary Upper Body
    Cardio Day
    Sunday will likely always be my off day.

    9/17/2012:
    Cardio
    Normally I'd do he elliptical for 1/2 hour - 45 minutes or longer depending on how I feel.
    today I did this (as this is what I was told to do, and I don't back away from a challenge):
    From back of the Gym to the front (distance unknown, i can figure that out) Carry one plate and leave at the front go back and get another. do this 6 times, then bring them from the front, back to the back. Goal: Under 12 Minutes. Rest 5 minutes and then do again, except this time carry 2 plates. Same idea, from back of the gym to the front, drop them off and go get 2 more. Do this 6 times, and then bring them back. Goal: under 8 minutes.

    All said and done, the first round with 1 plate was done in 9minutes and 38seconds. Round 2 with 2 plates was done in 8minutes and 45seconds.

    Took just over 18 minutes..I will beat these times. I planned on doing the elliptical or push ups after. Both my arms and legs weren't having it. That wont be the deal next time, Next time I push harder.

    Today will be Secondary Upper body.
    Last edited by DMS80; 12-09-2012 at 04:04 PM.

  2. #2
    Jersey Iron Barbaccio's Avatar
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    Welcome to the board Big Dave. Only problem, you started the Journal in the wrong spot. I'll get ahold of a Mod to move it. You want to be under the Journals section.

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  3. #3
    Moderator Brian Hopper's Avatar
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    Welcome to WBB!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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  4. #4
    Jersey Iron
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    Quote Originally Posted by Barbaccio View Post
    Welcome to the board Big Dave. Only problem, you started the Journal in the wrong spot. I'll get ahold of a Mod to move it. You want to be under the Journals section.
    yea i'm a little slow. Thanks for the help.

  5. #5
    Jersey Iron
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    Thanks Brian

  6. #6
    Jersey Iron
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    9-18-12

    Yesterday was Secondary Upper Body.

    Normally this day would be:
    Sebastians, 3 way Shoulder Pulls, Bicep Curls (ezcurl bar), Tricep Rope and push ups to fail.

    For whatever reason I changed it a little..but here it is:

    Seabastions:
    55x12
    55x12
    65x10
    65x10
    75x5

    3 Way Shoulder Pulls:
    30x12
    30x12
    35x8
    35x10
    42.5x8

    Tricep Rope:
    60x10
    60x10
    65x7
    65x7
    70x5

    Bicep Curl:
    EZBar:
    50x10
    50x12
    60x7
    60x6
    Straight Bar:
    50x10
    50x9
    60x6

    I would do the EZBar first then go to the straight, by the end my wrists had tightend up and i pretty much couldn't close my hands.

    Skull crushers, I did this when i first started lifting, I'd lay down take a 25lb plate and just go do them. the goal is 4 sets, 25 reps a set (which I was able to do, not so much now)

    Set 1 - 25
    Set 2 - 25
    Set 3 - 15
    Then i stopped. my wrists again tightend up and closing my hands wasn't working. I dont know if it is from dehydration or something else. It doesn't happen all the time either.

    Today is Bench. hopefully i can find my Max.

  7. #7
    Jersey Iron Barbaccio's Avatar
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    No need for that much bicep work. Pick a bar, hit your sets, get out. As a matter of fact, don't even use a bar. Use dumbbells.

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  8. #8
    Jersey Iron
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    Quote Originally Posted by Barbaccio View Post
    No need for that much bicep work. Pick a bar, hit your sets, get out. As a matter of fact, don't even use a bar. Use dumbbells.
    will do

  9. #9
    Moderator Brian Hopper's Avatar
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    I prefer barbell curls and hammer curls and that's it.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  10. #10
    Jersey Iron
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    9/19-9/26

    It has been about a week since my last update, I really have to try to stay on top of this more than I Have been.

    9/19
    I learned the proper Bench Form on this day. something i will have to continue to work on.
    i know this is not the best way to start it this update
    Rows
    135x10
    135x10
    135x10

    Lat pulldown
    85x10
    85x10
    85x10

    9/20
    Leg Press
    270x10
    270x12
    270x12
    270x9

    Straight leg deadlifts on a 3 1/2" platform
    225x5
    225x5
    225x5
    Next day was squats

    9/21 Squats DeLoad
    215x2
    215x2
    235x2
    235x2
    245x3

    9/22

    Plate workout Cardio (i'll type out how it works when i have more time:
    Set 1: one plate goal under 12 minutes. Done in 7 mins 36 seconds

    Set 2: 2 plates. Goal under 8 minutes. Done in 8 mins 12 seconds

    Set 3: 1 plate. Goal just get it done. Done in 7minutes 59 seconds.

    9/23 REST

    9/24 (should have been bench, but i f'd up):
    Lat Pull Down
    85x10
    95x10
    95x10

    Rows
    135x10
    135x10
    135x10

    Single arm row goal 100 w/ 20lbs
    66 each arm

    Cable Rows
    100x10
    120x10
    140x10

    9/25
    Straight Leg Deadlift 3 1/2" Platform
    245x5
    245x5
    245x5

    Leg Press
    270x10
    270x10
    270x10

    Belt and Band Walk
    Forwards Up and Back
    Backwards up and back

    Side band shuffle, not sure what else to call it
    up and back

    9/26
    was meant to be a cardio day, i was burnt out
    did push ups and 1 mile on the elliptical.

  11. #11
    Jersey Iron
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    9/27

    Skull crushers
    40x15
    60x15
    60x13
    60x12

    Upright Row
    50x12
    60x10
    60x10

    DB Pec Fly
    35x12
    35x10
    35x8

    Lat Pull Downs
    90x10
    90x10
    100x9

  12. #12
    Jersey Iron
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    9/29 & 9/30

    Saturday was Squats and Deadlift day. Squats may have been the best I've had yet since I started training. I'm starting to figure out my stance better then I have before. I was trying to concentrate on getting depth and did hit it a few times.

    215x2
    214x2
    235x2
    235x2
    245x2
    245x2
    250x2 (tried for 3, went to far back and should have been able to recover, but I gave up on it to quickly, after a talk I knew I should not have given up and tried to recover)
    260x3

    Deadlifts with double minis
    220 for 10 sets of 1.

    did 8 sets and the last set i did 3. 11 total

    Reverse Hyper:
    25x16
    25x17
    25x18

    Sunday I did Cardio:
    Recumbent Bike 10 Minutes
    Elliptical 10 Minutes
    Treadmill 8 minutes
    Last edited by DMS80; 10-01-2012 at 04:40 AM.

  13. #13
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    Well, you dropped by a pretty cool place with Jersey Iron...I think I'd never skip a beat if I had someone like Tone to kick my ass!

    Good work in here, keep it up!

  14. #14
    Jersey Iron Barbaccio's Avatar
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    You're getting better each week! Your work ethic is phenomenal Dave. Very happy to have you as a part of the crew. You work hard, train hard, help where you can, and are always striving to be better. There, that's the nicest stuff you'll hear me say.

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  15. #15
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    Quote Originally Posted by Barbaccio View Post
    You're getting better each week! Your work ethic is phenomenal Dave. Very happy to have you as a part of the crew. You work hard, train hard, help where you can, and are always striving to be better. There, that's the nicest stuff you'll hear me say.
    Thanks Tone, I do appreciate all the help and encouragement, the pushing and new exercises you have shown me to do. Even if they kick my ass. Thank you for not backing down and convincing me to try it out. I'll remember the nice stuff when you are "picking" on me on the drive to Iron Sport.

  16. #16
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    Quote Originally Posted by Rock1984 View Post
    Well, you dropped by a pretty cool place with Jersey Iron...I think I'd never skip a beat if I had someone like Tone to kick my ass!

    Good work in here, keep it up!
    Thanks! Iron Sport is a great place to Train, and training with Jersey Iron, is the best way to train. Everyone has something to offer to help me just become better, and I do enjoy it.

  17. #17
    Jersey Iron Barbaccio's Avatar
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    Don't make me tell these good people about your jerking off into a sock with a hole in it story and how it came out the hole and impregnated your grandmother. I'm telling you, that story will not go over well here. They don't take kindly to impregnating grandma through a sockhole around these parts.

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  18. #18
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    Quote Originally Posted by Barbaccio View Post
    Don't make me tell these good people about your jerking off into a sock with a hole in it story and how it came out the hole and impregnated your grandmother. I'm telling you, that story will not go over well here. They don't take kindly to impregnating grandma through a sockhole around these parts.
    all my grandparents are dead..

  19. #19
    Jersey Iron
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    10/2

    Good Mornings:
    Bar x10
    55x10
    65x12
    65x10

    Leg curls
    80x12
    85x11
    95x8

    Leg ext
    110x10
    110x10
    120x9
    135x8

    Hip abduction
    4 sets of 25 @ 100lbs

    Hip adduction
    4 sets of 25 @ 100lbs

  20. #20
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    10/3-10/4

    10/3/12
    This was a cardio day, I had to take my car to the shop so i decided to walk home. Was 3+ Miles. Totally wore me out.

    10/4/12

    Upper Accessory Week 2:

    Skull Crushers:
    60x15
    60x15
    70x12
    70x8

    Upright Row:
    50x13
    60x12
    70x10
    70x11

    DB Pec Fly:
    35x12
    35x10
    35x8

    Lat Pull Downs:
    90x10
    100x10
    100x10

    When I was finishing up Tone came in. Tim wasn't there today so I stayed for if anything to Push him. Which turned into some more training. Never a bad thing.

    Close Grip Pull Down:
    100x10
    125x10
    140x8

    2-Way Shoulders w/ Strap:
    50x10
    57.5x10
    57.5x8

    Wide Grip Row:
    140x10
    160x10
    180x8

    Overall just a great day. Always good to train with Tone, I always learn something new.

    Today I rest and tomorrow is Squats and Deadlifts.
    Last edited by DMS80; 10-05-2012 at 05:26 AM.

  21. #21
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    10/6/12
    Squats
    Barx5
    145x5
    235x2
    245x3
    255x2
    285x2
    285x2
    285x2

    8 weeks out from my first meet.

  22. #22
    Jersey Iron
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    10/8/12
    Good Mornings:
    Barx10
    55x10
    65x12
    65x12

    Leg Curls:
    85x12
    95x12
    110x8

    Leg Ext:
    110x10
    120x13
    145x10
    145x9

    Hip Abduction
    110x 4 sets of 25
    Hip Adduction
    110x 4 sets of 25

    Went on the elliptical after for some cardio, wanted 30 minutes, at 10 my entire stomach cramped up, made it to 15 minutes

  23. #23
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    10/9/12
    Bench
    I didn't write down my warm up sets like i should have.
    my sets i know:
    175x3
    185x3
    195x2
    195x2
    195x2
    195x2
    195x2
    195x3 (may have been 4, but the form and everything on the last rep was so bad, i refuse to count it)

    Close Grip Pull Down:
    120x13
    140x9
    140x5

    Row (isolated)
    70x12
    90x10
    115x7

  24. #24
    Jersey Iron
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    10/11/12
    51 days till the meet

    Skull Crushers (week 3)
    70x13
    70x13
    70x12
    70x9

    Upright row (week 3)
    60x12
    60x15
    60x12

    DB Pec Fly (week 3)
    35x10
    35x10
    35x10

    WG Lat Pull Down (week 3)
    100x12
    120x10
    120x10

    WG Seated Row (week 2)
    140x11
    160x10
    160x9

  25. #25
    Jersey Iron Barbaccio's Avatar
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    Wow! Nice one Dave. Got alot in with that one.

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