JerG: PSU Lifting Journal.

[JerG]

Hi all. I'm a freshmen here at Penn State. I'll be balancing my studies, clubs, friends, lifting, and everything else here in Happy Valley.

A bit of background about me:
-I got serious about lifting towards the end of last year (2007), but in December I messed up my shoulder playing basketball and couldn't lift at all until I got steroid injections in April of 2008.
-From April to June I pretty much gained most of my strength back.
-I more or less cut from July-August because I had gained fat from being pretty inactive from December to April. Plus I wanted to look good for the beach. I gained some strength here and there, but not a whole lot due to the cut.
-Some exercises still agitate my shoulder. I used to take a drug called accutane as well, which caused my shoulders to hurt randomly (joint pain effects). I haven't done any military/shoulder pressing in months.

Now, Goals:
-I will use a modifed Westside Template to get bigger/stronger now. I am done with cutting for sure. I want to be stronger, and I may possibly join the PSU powerlifting club (just recreational, not competing)
-I have honestly always been a ****-ass bencher, so my main goal is to improve that.
-I want to sumo deadlift four plates by Christmas.
-I want to squat 275x3x5 by Mid March (or whenever I end this bulk)
-I want to bench at least 150lbsx5 by Christmas. Like I said, I'm just not a natural at benching so it's the hardest lift for me.
-I want to bench at least 165lbsx5 by Mid March.
-I am a bit timid of the idea of "bulking." I most definitely don't want to gain a bunch of fat. But I need to get stronger. So my goal will be about 180-185lbs by mid march.

Supps:
-I'm just starting to take whey protein again.
-I ordered some White Flood, mainly so I can get more pumped/focused for workouts. I've only used 1/2 of a scoop so far, so I can't say much.

Initial Workout Routine: http://www.elitefts.com/ws4sb/WS4SB.pdf

But instead of having a ME and DE lower body day, I will simply have one day for heavy sumo dl's and one day for heavy squats. I'll keep volume low as to not get too sore/worn down.

So this is how it should look

Sunday/or Monday: Max Effort Upper
Tuesday: Squats 3x5, accessory
Thursday: Rep Effort Upper
Friday: Sumo DL's, accessory

If anyone has questions, please ask. Feel free to sub!

[nrk5014]

in.

...but only if you start bulking fo realz.

[JerG]

Originally Posted by nrk5014

in.

...but only if you start bulking fo realz.

haha, i am... i'm just trying to find out how much I should be eating to gain, without gaining too much.

9/30/08

Weight at gym: 164.0lbs

SQUATS
-225lbsx5
-225lbsx4 (PR)
-225lbsx2

Notes:
-I wanted 3x5x225 but it didn't happen. Actually got stuck in the bottom on the third set, good thing for powerracks.

WALKING LUNGES
-55'sx8 (PR)
-55'sx8 (PR)

I toyed around with the Hack Squat machine a bit as well, but I don't like it.

Overall Notes:
-I took one full scoop of WF before the workout. I didn't notice being any more pumped than usual
-Guess I'll stick with 225lbs next week
-Legs were fried after lunges
-Intense workout, but low volume. I like my leg days that way.
-Also met a really cool dude who does full squats. I talked to him about training, and he is a huge Rippetoe follower- even drinks a gallon of milk and everything. Seemed pretty cool.

Misc. Notes:
-Went to Badminton club for the first time today, was a lot of fun- good cardio.
-I suck at finding related rates
-Econ exam friday

[FierceEffect]

last semester those econ exams were pretty beat but after sitting around studying for a couple hours we would hit the gym hard with all the energy we've been itching to get out after just sitting there(+the caffeine to keep us focused)

[nrk5014]

225x5 isnt a pr but 225x4 is?

nice job. you should try and get at least 300g of carbs a day and 250g of protein. shoot for those and adjust from there

[JerG]

Originally Posted by FierceEffect

last semester those econ exams were pretty beat but after sitting around studying for a couple hours we would hit the gym hard with all the energy we've been itching to get out after just sitting there(+the caffeine to keep us focused)

That's pretty sweet. Yeah schoolwork is definitely stressful at times, so good thing we've got gyms. What year are you/where do you lift?

Originally Posted by nrk5014

225x5 isnt a pr but 225x4 is?

nice job. you should try and get at least 300g of carbs a day and 250g of protein. shoot for those and adjust from there

Last time I squatted I hit 225lbsx5 on the first set, but only 225lbsx3 on the second.

I hit 300+ carbs easy. I don't know if I get 250+ protein, but I'm definitely getting a lot. This is what I had for breakfast today, you would be proud:

-1/3 plateful of egg beaters
-Egg omelet (sp?)
-4 pieces french toast with sugar free syrup and blueberries
-waffle
-bowl of oatmeal
-bowl of cereal and milk
-more blueberries

[PVedda56]

wow thats a lot food man. You should spread that out a little bit. and cut out some of the carbs or you will pack on some fat.

I wasn't to big on wf either. on this site they talk about like its god. maybe i was expecting to much.

[JerG]

Originally Posted by PVedda56

wow thats a lot food man. You should spread that out a little bit. and cut out some of the carbs or you will pack on some fat.

I wasn't to big on wf either. on this site they talk about like its god. maybe i was expecting to much.

Thanks for posting. But I have to eat large meals because I only eat 3-4 times per day.

And I'll see if WF makes a difference when I bump it up to two scoops.

[nrk5014]

wtf, where do they serve these massive quantities of food?

[JerG]

Originally Posted by nrk5014

wtf, where do they serve these massive quantities of food?

At the dining halls... It's all you can eat! I go to the one in Simmon's Hall

[nrk5014]

for breakfast tho? they never had them open for bfast when I was a freshy.

[JerG]

They open at 7 on weekdays, and 10 on weekends. It's funny, every night before bed I can't wait until breakfast of the next day.

[JerG]

10/2/08

Weight at gym: 164.9lbs

DB Bench
-50'sx16 1/2
-50'sx12 3/4
-50'sx10

Notes:
-All sets to failure. I like fractions haha...

PULL UPS SUPERSETTED WITH REAR DELT FLYS
-bwx9 (10'sx12)
-bwx6 1/2 (10'sx12)
-bwx5 (10'sx12)

Notes:
-These freakin kill

SKULL CRUSHERS
-50lbsx12
-50lbsx12
-50lbsx10

Notes:
-Wanted 12 reps on the last set dammit

Overall Notes:
-Took 2 scoops of WF and didn't get much of an effect. I'm going to try shaking it up better tomorrow though.
-I omitted db shoulder press because that exercise has been causing my shoulder pain recently. I am going to do only light military pressing as a method of rehab for now.

Misc. Notes:
-Time to study.

[jman14]

innnnnn. westside is the ****

[nrk5014]

noiceeeeee.

big db presses. nice reps. how long are you resting?

[JerG]

Yo dude what up. Yeah I figured I should give it a shot. And I remember it worked pretty well for you.

I'm readin your journal again btw, I just took a break from the journaling scene

^^^^Directed at J's post, haha

[JerG]

Originally Posted by nrk5014

noiceeeeee.

big db presses. nice reps. how long are you resting?

Thanks brah. About 3 minutes. I'm definitely not used to doing reps this high before.

When/where you lifting tomorrow?

[jman14]

Originally Posted by JerG

Yo dude what up. Yeah I figured I should give it a shot. And I remember it worked pretty well for you.

I'm readin your journal again btw, I just took a break from the journaling scene

^^^^Directed at J's post, haha

bastardized west side worked well for me both size and strength wise. i think you'll do really well on it.

and i haven't had time to keep up with journals much recently either. don't worry bout it, homeboy

[nrk5014]

rec hall approx 5 oclock

[JerG]

Originally Posted by nrk5014

rec hall approx 5 oclock

Ok. I have class until 4:30 fridays (sucks) and I probably won't be ready by 5 with getting dinner in before lifting and everything. But I think Sunday will be good if you're down

[nrk5014]

Originally Posted by JerG

Ok. I have class until 4:30 fridays (sucks) and I probably won't be ready by 5 with getting dinner in before lifting and everything. But I think Sunday will be good if you're down

white building on sunday

[Atheimetal]

IN FOR PENN STATE. woot woot

I go to white at 11 between classes usually though.

[JerG]

Originally Posted by nrk5014

white building on sunday

What time you goin?

Originally Posted by Atheimetal

IN FOR PENN STATE. woot woot

I go to white at 11 between classes usually though.

Yea man! Glad to have you here. I don't usually lift that early, but maybe I will sometime.

I worked out pretty late last night and just didn't get around to posting. Here's yesterday's workout:

10/3/08

Weight at gym: 165.2 lbs

SUMO DL's
-360lbsx1 (heaviest single after warm up)(PR)
-315lbsx5 (PR)
-295lbsx9 (Rep PR)

Notes:
-Rounded a bit on 360lbs, but it's a 10lb pr so I'll take it.

HYPERS
-bw+45x12

Notes:
-The hyperextension at White is really weird... It's a steep incline and feels awkward. I don't know if I will stick with this.

FRONT SQUATS
-135lbsx5
-135lbsx5
-135lbsx5

Notes:
-I'm trying to learn front squats again with clean grip, but it's really hard on my wrists/shoulders.

CALF MACHINE
-120lbsx15
-120lbsx15

Overall Notes:
-I was more pumped up for this one, but that could have either been due to WF or just because I was doing deadlifts. But anyway, good stuff.

Misc. Notes:
-Pretty lazy day today, but I don't mind it.

[nrk5014]

nice job jer. tomorrow around 5.

[JerG]

10/5/08

Weight at gym: 166.0 lbs

ME BB Bench*
-135lbsx3

Notes
-The spotter (some know-it-all) made me set up 4 times because he thought my legs were "not perpendicular enough to the floor"- seriously, wtf. 135x3 was my previous best, but I know I could have done better if the spotter didn't mess with my head so much.

DB Bench
-50'sx15 1/2
-50'sx12 1/2

SUP. GRIP ROWS
-135lbsx8
-135lbsx8
-135lbsx8

Notes:
-Upper Back still sore from dl'ing, but did these anyway.

DB CURLS
-35'sx8
-35'sx6
-35'sx6

Overall Notes:
-Kind of a ****ty workout. Whenever I start out on the wrong foot, it usually stays that way.
-I'm thinking about doing bb bench as my main rep effort lift on thursdays instead of db bench. That way I can work on form with lighter weight if there is something wrong.

Misc. Notes:
-Lot of hw to do. Math mid-term on tuesday, not looking forward to it.

[nrk5014]

**** that kid.

[JerG]

Originally Posted by nrk5014

**** that kid.

Yeah seriously. He seemed pretty cool the other day, but man that pissed me off.

But yo, I might try to go with you to the Rec on thursdays. It's a bit inconvenient for my schedule, but if I can gaurantee a good spotter then it would be worth it.

[nrk5014]

Originally Posted by JerG

Yeah seriously. He seemed pretty cool the other day, but man that pissed me off.

But yo, I might try to go with you to the Rec on thursdays. It's a bit inconvenient for my schedule, but if I can gaurantee a good spotter then it would be worth it.

no problemo

[JerG]

Might not want to look at this one

10/7/08

Weight at gym: 162.2lbs **Important note

**I had my calc mid-term today. My brain has been absolutely fried the last two days. In the past 2 days I've studied well over 10 hours. From the stress, I have had bad dierriea (sorry for the TMI), so that probably explains the weight loss. I studied all day today, went to the calc exam, and then went to the gym at about 9pm. My mind was just not together at all. When lifting, I just had no mental intensity at all, which explains this:

SQUATS
-225lbsx4 (failed fifth rep)(dropped the weight after this)
-215lbsx5
-215lbsx5

LUNGES
-55'sx6
-55'sx6

FRONT SQUATS
-I'm trying to get the grip down. I worked up with a few reps at 165lbs, but my shoulders always hurt like hell. Nick, next time I lift with you if you could help me out here that would be great.

Overall Notes:
-Don't lift when your brain is fried.

[nrk5014]

I got you boss. I'm gonna experiment with a clean grip next time, we will see how that goes !!!