May 31, 2008
I did it, successfully completed 12 weeks of a three day per week 5X5 training regiment!
The numbers tell the story over 12 weeks:
BB Full Squat improvement from 290 to 381.25lbs
BB Bench Press improvement from 225 to 295lbs
Bent over BB Row improvement from 185 to 243.75lbs
BB Deadlift improvement from 271.25 to 347.50lbs
BB Incline Press improvement from 195 to 256.25lbs
Smith Machine behind the Neck Press improvement from 150 to 197.50lbs
Lying Tricep Press improvement from 105 to 132lbs
I especially want to thank bb1968 for introducing me to the Bill Starr’s intermediate 5X5 training regiment and my fellow BodySpacers for all of the support during this journey!
-Jeff
Posted in Training
May 18, 2008
Just a quick post to let my BodySpace friends know that I successfully made it through Week 10 of my 12 week 5X5 training program.
Week 10 started off tough on Tuesday with flat bench and rows but ended well yesterday with all exercises being completed.
Here is where I am at to date (Start to Current weight):
Full squat from 290 to 362.50 lbs (going strong)
BB bench from 225 to 281.25 lbs (getting really tough)
BB bent over rows from 185 to 231.25 lbs (getting really tough)
BB deadlift from 271.25 to 338.75 lbs (hard!)
BB incline press from 195 to 243.75 lbs (going strong)
BB curls from 90 to 112.50 lbs (going strong)
Skull crushers with EZ bar from 105 to 132 lbs (getting tough)
Smith machine behind the neck BB press from 150 to 187.50 lbs (going strong)
My strength gains have improved by 25% since starting the 5X5!
I’ve been told that the last two weeks of this 5X5 really separate the men from the boys, wish me luck!
-Jeff
Posted in Training
April 23, 2008
Half way through my 5X5 plan and I am excited to report out that my lifting stats have improved by nearly 13.5%!
Full squat from 290 to 328.75 lbs
BB bench from 225 to 255 lbs
BB bent over rows from 185 to 210 lbs
BB deadlift from 271.25 to 307.50 lbs
BB incline press from 195 to 220 lbs
BB curls from 90 to 102.50 lbs
Skull crushers with EZ bar from 105 to 119.50 lbs
Smith machine behind the neck BB press from 150 to 170 lbs
I’m looking forward to seeing where I end up come Week 12.
-Jeff
Posted in Training
February 29, 2008
All I can say is WOW!
The amazing physiques, the eye candy and all of those freebies 
And look at this, I was able to meet the one and only MsFitness!
Fern is simply an awesome person.
And check this out, Wolf from American Gladiators.
It’s amazing the difference between 5′6" @ 180lbs and 6′4" @ 225lbs.
Tomorrow morning I am training with bb1968 which will be a blast.
’til next time, keep movin’ the iron everyone!
-Jeff
Posted in Training
February 24, 2008
It has been 17 months since I decided it was time to start a dedicated training regiment and diet plan to better my health along with my single track mountain bike trail riding.
There is no turning back now
This year I am attending my first Arnold Classic. I know it’s going to be an awesome time along with the fact that I am also going to get to meet many people from BodySpace.
What’s also cool is that I am going to hit the gym Saturday morning and train with bb1968. Hopefully, I’ll still be able to walk and enjoy Saturday’s activities at the Arnold 
Keep blastin’ the iron everyone!
-Jeff
Posted in Training
January 29, 2008
Last night was my first workout under a new training routine were I now train either upper body or lower body during a session and vary between heavy and moderate weights.
The routine consists of four training days:
Monday - Upper Body, Heavy Weights, 3X4-6
Wednesday - Lower Body, Moderate Weights, 3X8-12
Thursday - Upper Body, Moderate Weights, 3X8-12
Saturday - Lower Body, Heavy Weights, 3X4-6
My upper body is really feeling the results of the workout
Stop by and check out my Workout Tracker from time to time to see how my training is going.
Keep movin’ the iron everyone!
-Jeff
Posted in Training
December 24, 2007
I’m turning 38 years old later today and I am getting closer to being in the best shape of my life.
I still have some body fat around my waist and stomach to shed but I can say that I feel great and I’m not looking to shabby.
As a gift to myself, I am hitting the gym this morning to put in an excellent chest and triceps workout
Have a Merry Christmas and a Happy New Year my fellow BodySpacers!
-Jeff
Posted in Training
December 1, 2007
Well, the challenge between a few fellow BodySpacers that started on September 1, 2007 has come to an end as of November 30, 2007 with solid results achieved by all.
Even though I did not hit all of my goals, I am satisfied with what has transpired so I am looking forward to setting new goals. A special shootout is in order to tswills, PulgasStrongMan and jimf for keeping me on my toes and giving me that needed push once-and-awhile.
Keep movin’ the iron everyone! -Jeff
Posted in Training, Other
November 18, 2007
I had my first training related injury this past week. Tendinitis between my left shoulder and arm made itself known on Monday.
I was training chest and triceps and noticed my left arm was not performing up to its normal 110%. I finished my training by cutting the weight down and hitting more reps. I did the same on Tuesday for back and biceps thinking it was just soreness from muscle fibers not worked hard before. But after this workout I knew something was just not right.
Props to Bodybuilding.com for the excellent articles they publish. It is one of these articles that helped me diagnose the injury I have and how to go about letting it heal(http://www.bodybuilding.com/fun/drryan13.htm).
I took Wednesday, Thursday and Friday off to let the tendon heal but went ahead on Saturday and trained legs since my shoulders and arms only assist with stabilizing during legs. BTW, I had an excellent leg session.
If I can fault anything for developing the tendinitis it would be the wide grip pull-ups I have been doing. I always make sure not to swing during the exercise and keep the movement slow and controlled but I can say that this exercise has never felt right to me. I’ve learned my lesson here and will stick with chin-ups from now on
Keep movin’ the iron and training strong! -Jeff
Posted in Training, Other
October 11, 2007
I wrote this as a reply to a blog post by ninjabill but I though I would share it also with others.
I returned home from a business trip to St. Louis today and flew Southwest, the airline that lets you pick your seat when you board the plane. Anyway, I get on the plane and find a window seat open with a slender lady already sitting in the aisle seat. So I take the window seat and start thinking that this is going to be a nice flight home with the center seat open. I’m thinking since the flight is not full no one is going to want the center seat
Well low and behold and to my surprise this fellow steps on the plane, probably 6′ something and carrying some weight decides to take the center seat of all places! I though that the aisle seat lady jaw was going to hit the floor. This smuck thinks that he’s going to take space advantage from these two “smaller” people. But let me tell you that he was in for a surprise
I maybe 5′6″ but I do have some broad shoulders to keep my seat space secure. I also noticed that the aisle seat lady was not giving up her space either. So this poor fellow who thought he found the perfect seat for his size ended up getting stuck with his hands on the seat in front of him and also with a slight leaning forward so that he could sit just in his seat space. Occasionally, he would try to expand his left elbow into my space but I would intercept it. He must have been pretty sore after this flight.
The joy of flying
Keep movin’ the iron everyone! -Jeff
Posted in Other
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