Jef-El's journal

[Jef-El]

Ok, finally worked up enough nerve to post a journal up, no laughs please ive been out of the loop.(elbow injury)

Current stats=
Height-6'1/2"
Weight- 165.0
BF%-13.6 (not sure on accuracy)
Waist-33'
Chest-42'
Arm-14'3/4"
Calf-14'1/2"
Thigh-22' (Osgood-Schlatter's disease keeps me from training with much intensity with anything having to do with movement of my knees)

I will post a pic or two once I get them, should be a week or so.

GOALS: Gain of 10lbs in Lean body mass before June, 15'1/2" Arms by june

Training split is as follows=
Monday- Chest+tris
Tuesday-Back+bis
Wednesday-Legs
Thursday-Rest
Friday-Shoulders+arms+calfs

MWF-Abs+obliques following workouts
Everyday- 15min of cardio/or 2.5 miles(may cut down to 10 min, but kind of want to stay lean for summer)

MONDAY: gym was really crowded today...
INCLINE BENCH PRESS-
135X10
145X8
145X8

DB FLAT BENCH- couldnt find 75s
70sX12
70sX10
70sX7
70sX6

PEC DECK- Not sure on wt, just plates
110(?)X8
110X8
110X8-failure then static hold

SKULL CRUSHERS
80X12
80X10
80X10-supersetted with close grip bench
80X9-supersetted with close grip

CABLE PRESS DOWNS
115X8
115X8
115X8
115X8

DIPS
BW X 15
BW X 14
BW X12

Ok thats it for today, just trying to get my endurance back up from before elbow injury. Next week I will increase wts in just about all lifts, especially dips. I will also either make the sets 4X12 or 4X6, no more 4X8.

[Heisman]

It's nice to see another journal.

Could you go in detail on the elbow surgery and explain the disease more?

You could probably get rid of the pec deck if you wanted to.

Also, what is wrong with 4x8? You could, if you wanted to, do a set of 12, a set of 10, a set of 8, and a set of 6.

[Jef-El]

Elbow injury- About 6 months ago I was hanging springs for an industial sized garage door (20+X20+ft door) and one of the spot welds broke while I was proping up the other side for my partner to weld. We were on a sissor lift, and it swung back and smashed my elbow against one of the struts. I didnt go to the doctor, which I should have, and i was in horrible pain for the next week, and sense then anytime i flex/extend my elbow i can feel a small pain, but is now tollerable.

Osgood-Schlatter's- Disease which causes swelling in the knee, and extreme tenderness, A very small bump at the wrong time can cause near unbearable pain. Heres a link with a little better info. http://www.gentili.net/fracture.asp?id=132

I know with the 4X8, but theres something about it I dont like, the feeling. Before my injury I liked either 4X6, or 4X12, good pumps and good gains, but I might try out the 12 10 8 6 thing more often and see how i like it.

Pec Deck- Yeah im scetchy on it but i was kind of flustered at the gym, wayyyy to many people, so when i was looking for an open bench to fly on i couldnt find one, but the pec dec was open so i just hopped on, plus i kind of like doing static holds on it. Ill find something to replace it for next week.

[Heisman]

That sucks about the disease. Do you wear a knee brace to protect it?

[Jef-El]

No, i dont have a severe case. When I was 9-14 about 2 times a week they killed, but other then that I could do everything a normal kid could do, I played sports, ran around etc...
but when i started lifting again i noticed it flaming up, but i can avoid it with good form.

Looking back a knee brace might have been a good idea.

[Back Double Biceps18]

Yea my brother has the exact same disease. Luckily for him it was nothing but I bump sticking out from his knee and it wasn't too sore. I know he was sore sometimes after a basketball game but nothing major for him.

[Jimineye]

Glad to see you started a journal.

Do you have to get your knees drained often? I have to go and get mine drained about every year or so, I don't have Osgood's though.

[Jef-El]

Nope, no problems with fluid build up, but my cousin who also has the disease has had to have them drained. But he has a more severe case than I do. on a scale to one to ten he is a 7/10 with it, where I am more like a 3/10, and getting better even now.

Main thing is they would get sore at night, and sometimes early in the morning, but it never kept me from being active. I wrestled, played football, raquet ball(sp) etc.. And only had one problem during wrestling practice my sophomore year, when i smashed me knee off of the mat, on the hardwood gymfloor, i was out for a few days.

[Jef-El]

back/Bi's Again, gym was crowded, im going to have to get in there a little later...

CHINS
BWX10
BWX10
BWX12

CABLE ROWS
110X8
110X8
110X8

TRACTOR PULLS
70X6
70X6
70X6
70X8

SHRUGS
230X15
230X15
230X15

DB alt. CURLS
40X8
40X8
40X6

BB CURLS
60X10
60X10
60X10

REVERSE FLYS (on pec machine)
50X10
50X10
50X10

Still getting back into it, a little off today due to lack of sleep last night Next week I will up the wts on most of these, and depending on how I feel maybe add more sets for back.

[Jimineye]

Good job! How come you don't do deadlifts though?

[Jef-El]

Dont do deadlifts b/c my leg day is after back, but i migh change it up next week from resting thursdays to wednesdays so i can throw them in.

[Jimineye]

Originally posted by Jef-El
Dont do deadlifts b/c my leg day is after back, but i migh change it up next week from resting thursdays to wednesdays so i can throw them in.

Definetely try to, my back and legs have grown tremendously because of them not to mention the strength gains too.

[Jef-El]

Ok, Crappy day at the gym, Went in later and still crowded.

Today is legs, but when I went in to the wt room, there were people waiting for the squat rack, so I did my cardio instead.

I did some stretches and a 2 min warm up, Then ran 13mins at a 8.5 mph pace, then a warm down for 2 min and more stretching.

By the time I got back into the wt room, the rack was open, so I cont. my lifts.

SQUAT-not trying to go all out here, just getting the mechanics back etc.
135X12
155X10
185X8

LEG EXT.
90(plates..?)X10
90X10
90X10

LEG CURL
90X10
90X10
90X10

LUNGES
45sX10
45sX10
45sX10

Ok that was it for today, on the squats I felt a little knee pain, but not bad, didnt want to overdo it this early in the game. Plus I was kind of out of it because people there were acting like jags.