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  1. #5491
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/9/2019

    Weight: 185.4

    Military Press
    165 x 4
    165 x 3
    165 x 4
    165 x 4
    135 x 13


    Db Arnold Press
    60’s x 8
    60’s x 8
    45’s x 15


    Bench Press Feet Up
    145 x 12
    145 x 12
    145 x 12


    Db Laterals
    30’s x 20
    30’s x 20
    30’s x 20


    Skulls
    90 x 15
    90 x 12
    90 x 12


    SLDL Deficit
    265 x 1
    175 x 12
    175 x 12


    Dips
    None


    Highlight: Military Press

    Review

    Decent session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  2. #5492
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/11/2019

    Weight: N/a

    Pull Ups Wide Grip
    Bw+30 x 12
    Bw+30 x 12
    Bw+30 x 12
    Bw x 23


    Barbell Rows Most Reps Paused
    195 x 8
    195 x 8
    195 x 8


    Behind-the-Back Shrugs
    315 x 12
    315 x 12
    315 x 12


    Barbell Curls
    85 x 15
    85 x 15
    85 x 15


    Seated Db Curls
    50's x 10
    50's x 10
    50's x 10


    Machine Lat Pullovers Machine
    Volume


    Split Squats
    55’s x 15
    55’s x 15
    55’s x 15


    Highlight: Barbell Rows

    Review

    Lat is still feeling a little strained. Working around it. Was decent.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  3. #5493
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/13/2019

    Weight: N/A

    Military Press / Push Press
    160 x 4
    185 x 4 Push Press
    185 x 2 Push Press
    175 x 9 Push Press
    155 x 16 Push Press


    Db Arnold Press
    55's x 17
    55's x 13
    55's x 10


    Bench Press Feet Up
    145 x 15
    145 x 15
    145 x 15


    Db Laterals
    60's x 6
    60's x 6
    60's x 6


    Skulls
    100 x 12
    100 x 8
    80 x 12


    Front Squats
    115 x 15
    115 x 15
    115 x 15


    Highlight: Push Press

    Review

    I am adjusting to having a new job, more commuting, and lifting in the morning before work again. I would like to try one day during the week where I push press and another day where I do military press.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  4. #5494
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/16/2019

    Weight: N/A

    Military Press
    160 x 4
    165 x 3
    165 x 4
    165 x 4
    165 x 4
    135 x 13
    155 x 13 Push Press


    Db Arnold Press
    55's x 18
    55's x 13
    55's x 10


    Bench Press Feet Up
    145 x 17
    145 x 15
    145 x 15


    SLDL Deficit
    225 x 12
    245 x 12
    275 x 12


    Db Laterals
    25's x 25
    25's x 25
    25's x 25


    Skulls
    100 x 14
    100 x 10
    90 x 6


    SLDL Deficit
    225 x 12
    245 x 12
    275 x 12


    Dips
    None


    Highlight: Military Press

    Review

    Decent session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  5. #5495
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/18/2019

    Weight: 189.0

    Pull Ups Wide Grip
    Bw+30 x 13
    Bw+30 x 13
    Bw+30 x 13
    Bw x 24


    Barbell Rows Most Reps Paused
    195 x 9
    195 x 9
    195 x 9


    Behind-the-Back Shrugs
    315 x 13
    315 x 13
    315 x 13


    Barbell Curls
    85 x 16
    85 x 16
    85 x 16


    Seated Db Curls
    50's x 11
    50's x 11
    50's x 11


    Split Squats
    50's x 16
    50's x 16
    50's x 16


    Machine Lat Pullovers Machine
    #5 x 16
    #5 x 16
    #5 x 16


    Highlight: Pull Ups

    Review

    Solid session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  6. #5496
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    This is the session from Saturday. Numbers are approximate from memory.

    9/14/2019

    Weight: N/A

    SSB Squats Paused Reps
    240 x 8
    240 x 8
    240 x 8


    Lunges 1 1/3 Reps
    170 x 8
    170 x 8
    170 x 8


    Bb Rows
    155 x 20
    155 x 14
    155 x 14


    Bb Curls
    90 x 12
    90 x 12
    90 x 12


    Seated Db Curls
    35’s x 17
    35’s x 17
    35’s x 17


    Split Squats
    60’s x 12
    60’s x 10
    60’s x 10


    Lat Pullovers
    #5 x 15
    #5 x 15
    #5 x 15


    Highlight: SSB Squats and Lunges

    Review

    Solid work today.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  7. #5497
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/20/2019

    Weight: N/A

    Push Press
    185 x 2
    185 x 4
    185 x 3
    160 x 13


    Db Arnold Press
    55's x 20
    55's x 15
    55's x 13


    Bench Press Feet Up
    155 x 12
    155 x 12
    155 x 12


    Db Laterals
    20's x 20
    20's x 20
    20's x 20


    Tricep Pressdown
    #3 x 25
    #3 x 25
    #3 x 25


    Split Squats
    30's x 12
    30's x 12
    30's x 12


    Highlight: Db Arnold Press

    Review

    Wanted to be stronger on push presses. Workout could have been smoother. Sleep could have been better the past couple of days.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  8. #5498
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    9/21/2019

    Weight: 187.4

    SSB Squats Paused Reps
    240 x 9
    240 x 9
    240 x 9
    210 x 13


    Lunges Paused Reps
    120 x 12
    120 x 12
    120 x 12


    Bb Rows
    155 x 21
    155 x 15
    155 x 15


    Bb Curls
    95 x 8
    95 x 8
    95 x 8


    Seated Db Curls
    35’s x 18
    35’s x 18
    35’s x 18


    Split Squats
    35’s x 20
    35’s x 12
    35’s x 12


    Highlight: SSB Squats and Lunges

    Review

    Solid work today.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  9. #5499
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
    Posts: 8,586
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    JerG is offline
    9/23/2019

    Weight: N/A

    Military Press
    165 x 4
    165 x 2.5
    165 x 4
    165 x 4
    135 x 13.5


    Db Arnold Press
    55's x 20
    55's x 17
    55's x 14


    Bench Press Feet Up
    155 x 13
    155 x 13
    155 x 13


    SLDL Deficit
    275 x 15
    280 x 15
    290 x 12


    Db Laterals
    30's x 20
    30's x 20
    30's x 20


    Tricep Pulldown
    #5 x 16
    #8 x 12
    #8 x 12


    Highlight: Military Press

    Review

    Decent session.
    Last edited by JerG; 09-28-2019 at 08:32 AM.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  10. #5500
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
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    JerG is offline
    9/25/2019

    Weight: N/A

    Pull Ups Wide Grip
    Bw+30 x 14
    Bw+30 x 15
    Bw+30 x 13
    Bw x 24


    Barbell Rows Most Reps Paused
    195 x 10
    195 x 10
    195 x 10


    Behind-the-Back Shrugs
    315 x 14
    315 x 14
    315 x 14


    Barbell Curls
    80 x 17
    80 x 17
    80 x 17


    Split Squats
    50's x 25
    50's x 17
    50's x 17


    Seated Db Hammer Curls
    50's x 12
    50's x 12
    50's x 12


    Highlight: Pull Ups

    Review

    Solid session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  11. #5501
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
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    JerG is offline
    All numbers are approximate.

    9/27/2019

    Weight: 189.2lbs

    Push Press
    185 x 5
    185 x 7
    185 x 8
    205 x 2
    160 x 17


    Db Arnold Press
    60's x 12
    60's x 8
    50's x 13


    Bench Press Feet Up
    155 x 13
    135 x 16
    135 x 16


    Deficit SLDL
    315 x 16
    315 x 13
    315 x 10


    Dips
    #10 x 20
    #10 x 20
    #10 x 20


    Db Laterals
    25's x 20
    25's x 20
    25's x 20


    Tricep Pressdown
    #6 x 20
    #8 x 12
    #8 x 12


    Highlight: Push Press

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  12. #5502
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
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    JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500)
    JerG is offline
    9/28/2019

    Weight: N/A

    SSB Squats Paused Reps
    240 x 10
    240 x 10
    240 x 10
    210 x 16


    Elevated Lunges
    70 x 10
    70 x 10
    70 x 12


    Bb Rows
    160 x 16
    160 x 12
    160 x 12


    Bb Curls
    95 x 9
    Light Sets


    Db Rows
    Light Sets


    Seated Db Curls
    35’s x 19
    35’s x 19
    35’s x 19


    Split Squats
    40’s x 12
    40’s x 8
    40’s x 8


    Highlight: SSB Squats and Lunges

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  13. #5503
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
    Posts: 8,586
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    JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500)
    JerG is offline
    9/30/2019

    Weight: N/A

    Military Press
    165 x 4
    165 x 5
    165 x 5.5
    165 x 5.5
    135 x 14


    Db Arnold Press
    60's x 15
    60's x 12
    60's x 10


    Deficit SLDL
    335 x 14
    335 x 12
    335 x 10


    Bench Press Feet Up
    160 x 10
    160 x 10
    160 x 10


    Db Laterals
    30's x 18
    30's x 18
    30's x 18


    Tricep Pulldown
    #9 x 10
    #9 x 10
    #9 x 10


    Highlight: Military Press 135 x 14

    Review

    Solid session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  14. #5504
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
    Posts: 8,586
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    JerG is offline
    10/02/2019

    Weight: N/A

    Pull Ups Wide Grip
    Bw+30 x 16
    Bw+30 x 15
    Bw+30 x 14
    Bw x 25


    Barbell Rows Most Reps Paused
    205 x 7
    205 x 7
    205 x 7


    Behind-the-Back Shrugs
    275 x 20
    275 x 20
    275 x 20


    Barbell Curls
    80 x 18
    80 x 18
    80 x 18


    Seated Db Hammer Curls
    55's x 8
    55's x 8
    55's x 8


    Split Squats
    55's x 20
    55's x 12
    55's x 12


    Hyperextensions
    Volume


    Highlight: Pull Ups

    Review

    Solid session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  15. #5505
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
    Posts: 8,586
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    JerG is offline
    10/04/2019

    Weight: N/a

    Push Press
    195 x 5
    195 x 6
    195 x 5
    195 x 3.5
    165 x 14


    Deficit SLDL
    340 x 15
    340 x 12
    340 x 10


    Db Arnold Press
    60's x 18
    60's x 12
    60’s x 10


    Bench Press Feet Up
    165 x 8
    165 x 8
    165 x 8


    Skulls
    90 x 13
    90 x 10
    90 x 10


    Db Laterals
    25's x 16
    25's x 16
    25's x 16


    Highlight: Push Press / Deficit Deadlifts

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  16. #5506
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
    Posts: 8,586
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    JerG is offline
    10/05/2019

    Weight: 187.0lbs

    SSB Squats Paused Reps
    245 x 10
    245 x 10
    245 x 10
    215 x 15


    Elevated Lunges
    90 x 12
    90 x 12
    90 x 12


    Bb Rows
    160 x 17
    160 x 13
    160 x 13


    Bb Curls
    75 x 12
    75 x 12
    75 x 12


    Seated Db Curls
    40’s x 16
    40’s x 16
    40’s x 16... may have done a 4th set, I think I did at least 3 sets though.


    Split Squats
    40’s x 8
    40’s x 8
    40’s x 8


    Lat Pulldown
    Volume


    Highlight: SSB Squats and Lunges

    Review

    Good session.
    Last edited by JerG; 10-07-2019 at 07:50 AM.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  17. #5507
    Integrated by Parts. JerG's Avatar
    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
    Posts: 8,586
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    JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500) JerG is a glorious beacon of knowledge. (+2500)
    JerG is offline
    10/07/2019

    Weight: N/A

    Military Press
    167.5 x 4
    167.5 x 4
    167.5 x 5
    167.5 x 5
    167.5 x 5
    140 x 12


    Deficit SLDL
    350 x 12
    315 x 10
    225 x 20


    Db Arnold Press
    60's x 20
    60's x 12
    60's x 11


    Bench Press Feet Up
    165 x 10
    165 x 10
    165 x 10


    Db Laterals
    35's x 16
    35's x 16
    35's x 16


    Skull Crushers
    90 x 18
    90 x 13
    90 x 11


    Highlight: Military Press 167.5 x 5,5,5, 140 x 12

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  18. #5508
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    Join Date: Feb 2007
    Location: Pennsylvania, United States
    Age: 29
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    JerG is offline
    10/09/2019

    Weight: 191.2

    Lat Pulldown Wide Grip
    #10 x 15
    #11 x 15
    #12 x 15
    #13 x 8
    #13 x 10


    Db Rows Most Reps Paused
    60 x 10
    75 x 10
    90 x 10
    110 x 6
    75 x 15
    60 x 20


    Behind-the-Back Shrugs
    225 x 20
    245 x 20
    245 x 20


    Barbell Curls
    85 x 15
    85 x 15
    85 x 15


    Seated Db Hammer Curls
    55's x 10
    55's x 10
    55's x 10


    Assisted Pull Ups
    #8 x 12
    #8 x 12
    #8 x 12

    May have done a fourth set of #8 x 12


    Overhead Squats
    45 x 15
    45 x 15
    45 x 15


    Highlight: New exercise selection

    Review

    Changed my exercise selection on this day. This session felt good.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  19. #5509
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/11/2019

    Weight: N/A

    Push Press
    200 x 3.5
    200 x 5
    200 x 4.5
    200 x 7
    200 x 5
    170 x 13


    Deficit SLDL
    365 x 8
    365 x 8
    365 x 9


    Db Arnold Press
    60's x 20
    60's x 10
    40’s x 16


    Bench Press Feet Up
    165 x 12
    165 x 10
    165 x 10


    Skulls
    90 x 14
    90 x 8
    90 x 8


    Db Laterals
    25's x 17
    25's x 17
    25's x 17


    Highlight: Push Press / Deficit Deadlifts

    Review

    Solid session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  20. #5510
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/12/2019

    Weight: 187.8

    SSB Squats Paused Reps
    250 x 10
    250 x 10
    250 x 10
    220 x 15


    Elevated Lunges
    100 x 10
    100 x 10
    100 x 10


    Bb Rows
    160 x 18
    160 x 14
    160 x 14


    Bb Curls
    75 x 15
    75 x 15
    75 x 15


    Seated Db Curls
    40’s x 17
    40’s x 17
    40’s x 17


    Lat Pulldown
    #12 x 10
    #12 x 10
    #12 x 10


    Overhead Squats
    65 x 12
    65 x 12
    65 x 15


    Highlight: SSB Squats and Lunges

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  21. #5511
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/14/2019

    Weight: 191.6

    Military Press
    167.5 x 5
    167.5 x 5
    167.5 x 5
    167.5 x 5
    167.5 x 5.5
    140 x 13


    Bench Press Feet Up
    175 x 10
    175 x 10
    175 x 10


    Deficit SLDL
    350 x 13
    350 x 10
    350 x 10


    Db Arnold Press
    60's x 20
    60's x 12
    45's x 16


    Skull Crushers
    90 x 18
    90 x 12
    70 x 12


    Db Laterals
    25's x 18
    25's x 18
    25's x 18


    Highlight: Military Press 167.5 x 5,5,5,5,5 140 x 13

    Review

    Solid session. This may have been a volume PR on military press.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  22. #5512
    Registered User PublicHealth's Avatar
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    PublicHealth is offline
    Wow, really impressive military press and pull-ups, dude. Your strength seems to be increasing pretty steadily through your journal so far. What kind of calories, macros, and supplements are you working with? Seems like you're working out 3-4 days per week? Rest day in between?

    Edit, just saw that you started at Penn State in 2008. I was a freshman at UW-Madison the same year XD
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  23. #5513
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    JerG is offline
    10/16/2019

    Weight: 193.8

    Lat Pulldown Wide Grip
    #11 x 15
    #12 x 15
    #13 x 10
    #13 x 10
    #13 x 15


    Db Rows Most Reps Paused
    70 x 10
    85 x 10
    110 x 8
    110 x 8
    110 x 9
    85 x 15
    70 x 20


    Assisted Pull Ups
    #8 x 13
    #8 x 7
    #12 x 16


    Smith Machine Shrugs
    Volume


    Barbell Curls
    85 x 17
    85 x 17
    85 x 17


    Seated Db Hammer Curls
    55's x 12
    55's x 12
    55's x 12


    Overhead Squats
    Light Sets


    Highlight: Lat Pulldown / Db Rows

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  24. #5514
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    Originally Posted by PublicHealth View Post
    Wow, really impressive military press and pull-ups, dude. Your strength seems to be increasing pretty steadily through your journal so far. What kind of calories, macros, and supplements are you working with? Seems like you're working out 3-4 days per week? Rest day in between?

    Edit, just saw that you started at Penn State in 2008. I was a freshman at UW-Madison the same year XD
    Hi thanks for posting. Strength on every lift has gone up and down over the years depending on injury, performance, how it feels, etc. I just try to do the best that I can with what I have.

    I lift 4 days per week. You can see the workouts that I do with this journal. I track my food intake with MyFitnessPal. Currently I am trying to put on some mass so I am eating more than I had been. Trying to get in at least 3500 calories most days. I keep things pretty clean though. Low sugar, high fat, high protein, moderate carbs. A typical day could be around 350 carb, 130 fat, 250 protein. Supplements I take whey, pre-workout aminos, creatine, zma, vitamins, etc.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  25. #5515
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/18/2019

    Weight: 192.2

    Bench Press
    215 x 10
    220 x 10
    220 x 8
    190 x 15


    Db Arnold Press
    65's x 12
    65's x 12
    65's x 12


    Military Press
    115 x 12
    115 x 10
    95 x 15


    Dips
    #10 x 20
    #8 x 20
    #8 x 20


    Skulls
    100 x 8
    100 x 8
    100 x 9


    Db Laterals
    35's x 20
    35's x 20
    35's x 20


    Deficit SLDL
    185 x 15
    185 x 15
    185 x 15


    Highlight: Bench Press

    Review

    Decent session. I started with bench press and liked that. Push presses are fun but I feel like bench press would realistically make more sense for me to use in my routine. It's a more controlled movement and I think could build more muscle over time. So one day I will start with military press and one day with bench press.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  26. #5516
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    JerG is offline
    10/19/2019

    Weight: 192.4

    SSB Squats Paused Reps
    255 x 8
    255 x 8
    255 x 10
    220 x 16


    Elevated Lunges
    120 x 8
    120 x 8
    120 x 8


    Bb Rows
    160 x 18
    160 x 15
    160 x 15


    Bb Curls
    75 x 20
    75 x 20
    75 x 20


    Lat Pulldown
    #12 x 12
    #12 x 12
    #12 x 20


    Seated Db Curls
    40’s x 18
    40’s x 18
    40’s x 18


    Bench Db Rows
    Volume


    Overhead Squats
    65 x 15
    65 x 15
    65 x 15


    Highlight: SSB Squats and Lunges

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  27. #5517
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/21/2019

    Weight: 194.2

    Military Press
    170 x 5
    170 x 5
    170 x 5
    170 x 5
    170 x 5
    145 x 12.5



    Bench Press
    185 x 12
    185 x 8
    185 x 10


    Db Arnold Press
    50's x 20
    50's x 16
    50's x 14


    Skull Crushers
    90 x 20
    90 x 15
    90 x 12


    Db Laterals
    50's x 10
    50's x 10
    50's x 10


    Deficit SLDL
    225 x 12
    225 x 12
    225 x 12



    Highlight: Military Press 170 x 5,5,5,5,5, 145 x 12.5

    Review

    Solid session. I feel like this was the strongest my military press has ever been.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  28. #5518
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/23/2019

    Weight: 193.4

    Lat Pulldown Wide Grip
    #12 x 10
    #13 x 12
    #13 x 12
    #13 x 20


    Db Rows Most Reps Paused
    75 x 15
    110 x 9
    110 x 9
    110 x 9
    75 x 20


    Assisted Pull Ups
    #8 x 13
    #8 x 13
    #8 x 13


    Barbell Curls
    85 x 18
    85 x 18
    85 x 18


    Seated Db Hammer Curls
    55's x 13
    55's x 13
    55's x 13


    Db Rows On Bench
    40’s x 12
    40’s x 12
    40’s x 12


    Smith Machine Shrugs
    205 x 12
    205 x 12
    205 x 12


    Overhead Squats
    Light Sets


    Highlight: Lat Pulldown / Db Rows

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  29. #5519
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/25/2019

    Weight: 194.2

    Bench Press
    225 x 10
    225 x 10
    225 x 9
    190 x 17


    Db Arnold Press
    65's x 14
    65's x 14
    65's x 10


    Skulls
    70 x 12
    70 x 12
    70 x 12


    Military Press
    115 x 12
    115 x 10
    115 x 10


    Dips
    #7 x 20
    #7 x 20
    #7 x 20


    Db Laterals
    25's x 12
    25's x 12
    25's x 12


    Deficit SLDL
    135 x 15
    135 x 15
    135 x 15


    Highlight: Bench Press

    Review

    Decent session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  30. #5520
    Integrated by Parts. JerG's Avatar
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    JerG is offline
    10/26/2019

    Weight: 193.4

    SSB Squats Paused Reps
    255 x 10
    255 x 10
    255 x 10
    225 x 15


    Elevated Lunges
    120 x 9
    120 x 9
    120 x 9


    Bb Rows
    160 x 18
    160 x 15
    160 x 15


    Bb Curls
    80 x 20
    80 x 20
    80 x 20


    Lat Pulldown
    #8 x 15
    #10 x 15
    #11 x 15


    Seated Db Curls
    40’s x 19
    40’s x 19
    40’s x 19


    Bench Db Rows
    40’s x 13
    40’s x 13
    40’s x 13


    Highlight: SSB Squats and Lunges

    Review

    Good session.
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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