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  1. #31
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    Originally Posted by nrk5014 View Post
    I got you boss. I'm gonna experiment with a clean grip next time, we will see how that goes !!!
    Cool dude. Any I think clean grip is even harder, I swear, front squats take more upper body effort than lower body
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  2. #32
    Integrated by Parts. JerG's Avatar
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    10/9/08

    Weight at gym: didnt weigh

    BB Bench RE
    -115lbsx11 1/2
    -115lbsx10 1/2
    -115lbsx8 1/2

    Notes:
    -All sets to failure. I will stick with bb as my rep effort lift for a little while.

    PULL UPS SUPERSETTED WITH REAR DELT FLYS
    -bwx9 (10'sx13)
    -bwx6 1/2 (10'sx13)
    -bwx6 (10'sx13)

    Notes:
    -These freakin kill

    SKULL CRUSHERS
    -50lbsx13 (PR)
    -50lbsx12
    -50lbsx15 (PR)

    Notes:
    -Weird surge of strength on the last set. Will go to 55lbs next week.

    Overall Notes:
    -I didn't have PR's all over but I really felt good this workout. Talked to Nick (Nrk5014) and his buddy Ryan, and both agree I should be eating more. So I guess I gotta step that up.
    -And yes Nick I've eaten approx 1000 calories since the workout

    Misc. Notes:
    -Nothin new really. Can't wait til friday though. Hopefully can find something to do
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  3. #33
    BROstradamus nrk5014's Avatar
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    you did a nice job bro. I posted in my journal about the eating thing. It's gonna take time to get used to lettin loose a little bit, however slowly but surely you'll get more and more used to eating more and not thinking about everything.
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  4. #34
    Integrated by Parts. JerG's Avatar
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    Workout from Friday:

    10/10/2008

    Weight at gym: 167.0 lbs yikes

    SUMO DL's
    -295lbsx1
    -310lbsx1
    -320lbsx1
    -275lbsx5
    -275lbsx5

    Notes:
    -Since I rounded last week, I went lighter here, focused on keeping my ass down and narrowed the stance to change it up a bit. I think I need new sweats because the wind pants I have now aren't flexible enough

    FRONT SQUATS
    -135lbsx8
    -135lbsx8
    -135lbsx8
    -140lbsx8

    Notes:
    -Worked on form and I think I found the groove here.

    CALF MACHINE
    -140lbsx15
    -140lbsx15

    Overall Notes:
    -Not a bad workout





    10/11/08

    Misc Notes:
    -I was playing basketball and I don't know what happened, but my hip flexor is really sensitive now. I've had problems with it before, but they usually resolve quickly. I'm not squatting again until tuesday so I'm not going to worry about it yet.
    -Wrote a stupid 5 page paper today
    JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481



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  5. #35
    You look nervous......... jman14's Avatar
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    really excellent deads, man. and good exercise selection. WS going feeling good?
    "You can't have 'funeral' without 'fun'"

    Check out my Journal
    http://forum.bodybuilding.com/showthread.php?t=6479971

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  6. #36
    BROstradamus nrk5014's Avatar
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    nice job jer. I'll be at white around 445.
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  7. #37
    Integrated by Parts. JerG's Avatar
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    10/12/08

    Weight at gym: 165.9 lbs

    ME BB Bench
    -135lbsx1
    -145lbsx1
    -135lbsx3

    Notes
    -Looking back on it, I really should NOT have gone for 145lbs. 135lbs for the first rep just went right up, so I wanted to see how hard 145lbs was... and it nearly took all of my strength to put up. When I dropped back to 135lbs I may have been weaker, but regardless, no pr. Stupid on my part.

    DB Bench
    -50'sx15
    -50'sx12

    Notes:
    -This is a bitch to increase... J man, how did you make it look so easy in your journal?

    SUP. GRIP ROWS
    -135lbsx10 (PR)
    -135lbsx10 (PR)
    -135lbsx10 (PR)

    Notes:
    -Well, these were pretty good. Felt better than last session too.

    DB CURLS
    -35'sx8
    -35'sx8 (PR)
    -35'sx6 damn

    Overall Notes:
    -Gotta be smarter about bench press. DB rep effort is definitely proving difficult to increase. Rows were good. 35's for curls are still heavy.

    Misc. Notes:
    -Looking at a full week of academics. Got an 84 on my calc test which I'm honestly extremely happy about, and a 99 on my econ mid-term. I've got a chem exam on tuesday- should be fun.

    Btw Nick, I forgot to mention- ignore that text I sent you friday night. I was just at a party in Meridian 2 and I just wondered if I was in the same building as where you live.
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  8. #38
    BROstradamus nrk5014's Avatar
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    congrats on the exam scores bro.

    as for your session, you still did a nice job. I have to ask you tho, do you like doing westside? I feel like when you go into the gym with this program, you're just kinda blah with it at some points.

    secondly, it seems progress in general on your chest exercises are halting. I would say try increasing the overall cals day to day, and possibly carb up the night before these chest workouts...or the day of...as in, just make it a huge carb day. I was talkin to my friend nick, and I told him who you were while we were in the gym. I just explained how you were on bb.com, on a westside split, etc etc, and he was like ohh I remember the name. Anyway, long story short, mid conversation he said "man, he should be eating everything in sight if he wants to put on some weight." I think it's gonna take time, but that's fine. Let me know if you need anything.
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  9. #39
    Integrated by Parts. JerG's Avatar
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    Originally Posted by jman14 View Post
    really excellent deads, man. and good exercise selection. WS going feeling good?
    Thanks breh. Yeah, WS is cool, I just need to give it some time first.

    10/14/08

    Weight at gym: 166.0lbs

    SQUATS
    -225lbsx5
    -225lbsx5 (PR)
    -225lbsx5 (PR)

    Notes:
    -FINALLY hit 225x3x5. Good ****. Let's bump that to 230 next week!

    WALKING LUNGES
    -55'sx8
    -55'sx8

    Notes:
    -****... thought this was a pr, but only tied for a pr. Oh well, I ran out of walking room anyway. So I will bump up to the 60's.

    Overall Notes:
    -Last couple workouts weren't so hot, but this one makes up for it. Squats were intense as hell. Great workout.
    -Can't wait to lift thursday... you going to Rec at 7 Nick?

    Misc. Notes:
    -Took a chem test today, made a couple bogus mistakes but other than that I think I did well. This weekend is going to be a good one too.
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  10. #40
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    congrats on the exam scores bro.

    as for your session, you still did a nice job. I have to ask you tho, do you like doing westside? I feel like when you go into the gym with this program, you're just kinda blah with it at some points.

    secondly, it seems progress in general on your chest exercises are halting. I would say try increasing the overall cals day to day, and possibly carb up the night before these chest workouts...or the day of...as in, just make it a huge carb day. I was talkin to my friend nick, and I told him who you were while we were in the gym. I just explained how you were on bb.com, on a westside split, etc etc, and he was like ohh I remember the name. Anyway, long story short, mid conversation he said "man, he should be eating everything in sight if he wants to put on some weight." I think it's gonna take time, but that's fine. Let me know if you need anything.
    Thanks for the advice man. I've gained two pounds in the last two weeks, so that's a pretty good pace. I don't want to go much faster than that.

    And I think you might be right about eating more carbs beforehand... I only had one real meal on sunday prior to lifting because the common's doesnt have breakfast on sunday's. So I just had a pretty big lunch. I should probably eat more often on the days that I lift.

    And for westside, I think it's going to take a little bit getting used to. I like it though.

    And thanks for the congrats on the test scores, haha.
    Last edited by JerG; 10-14-2008 at 08:43 PM.
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  11. #41
    Registered User bhssoccer90's Avatar
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    Wtf jeremy. Make a new journal and don't inform me. I'm gonna have to beat you when I see you this weekend.

    And I don't think we are going to be able to make a joint journal together if you haven't realized it by now. Seeing as how I've pretty much given up on lifting completely to focus on volleyball. It would've been cool though.
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  12. #42
    Integrated by Parts. JerG's Avatar
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    Originally Posted by bhssoccer90 View Post
    Wtf jeremy. Make a new journal and don't inform me. I'm gonna have to beat you when I see you this weekend.

    And I don't think we are going to be able to make a joint journal together if you haven't realized it by now. Seeing as how I've pretty much given up on lifting completely to focus on volleyball. It would've been cool though.
    BRO! Miss ya man. That's alright about not making a joint journal... you only have one chance to play collegiate sports, so that's obviously more important. We can still lift at the y over x mas break if you want tho: i know they have a sweet membership deal for college students.

    See ya in a few days man. You talk to justick yet about me?
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  13. #43
    Integrated by Parts. JerG's Avatar
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    10/16/08

    Weight at gym: didnt weigh

    BB Bench RE
    -115lbsx11 1/2
    -115lbsx9 1/2
    -50'sx10

    Notes:
    -I really don't know why I didn't pr here. ****, this is pretty damn upsetting.

    PULL UPS SUPERSETTED WITH REAR DELT FLYS
    -bwx9 1/2 (10'sx14)
    -bwx6 1/2 (10'sx14)
    -bwx6 (10'sx14)

    Notes:
    -Bit of improvement here, I really want 10 pull ups next week.

    SKULL CRUSHERS
    -55lbsx12 (PR)
    -55lbsx12 (PR)
    -55lbsx13 (PR)

    Notes:
    -These were great, my tri's felt fantastic after this. Will probably go for 13/13/max next week.

    MILITARY PRESS (Rehab here, trying to get my shoulder to full healthy so I can start MP'ing again)
    -45lbsx10
    -60lbsx8
    -70lbsx6

    Notes:
    -No pain here.

    Overall Notes:
    -Man, I am speechless about benching. I really thought I was going get to at least get 12.
    -I am thinking about modifying the routine a BIT. Instead of doing max reps for benching, I'm going to go for sets across. I think it will be easier to gauge progress that way, plus I just like sets across for most exercises.

    Misc. Notes:
    -The weekend will involve seeing my best friends from back home who are coming to psu, the football team beating michigan, possibly going to a mad rave thing at the hub, hopefully not getting an underage from drinking, and probably golfing with my uncle on sunday. Can't wait
    Last edited by JerG; 10-16-2008 at 08:51 PM.
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  14. #44
    BROstradamus nrk5014's Avatar
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    dude, don't think me and ryan are trying to be dicks to you. first of all, that's how we are and we don't mean anything in a negative way, second of all, we are just trying to get you to see what we're saying.

    nice work today bud.
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  15. #45
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    dude, don't think me and ryan are trying to be dicks to you. first of all, that's how we are and we don't mean anything in a negative way, second of all, we are just trying to get you to see what we're saying.

    nice work today bud.
    I'm not pissed at you guys... haha why did you think that??

    Thanks.
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  16. #46
    BROstradamus nrk5014's Avatar
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    I never said you were pissed. I just said don't think of us as being dickheads
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    Originally Posted by JerG View Post
    BRO! Miss ya man. That's alright about not making a joint journal... you only have one chance to play collegiate sports, so that's obviously more important. We can still lift at the y over x mas break if you want tho: i know they have a sweet membership deal for college students.

    See ya in a few days man. You talk to justick yet about me?
    Yah, I'll probably lift at the Y over break. But I haven't talked to him yet, but I'm sure he won't care if you come down to the tailgate. I'll ask him when I see him tomorrow morning.
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  18. #48
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    Originally Posted by bhssoccer90 View Post
    Yah, I'll probably lift at the Y over break. But I haven't talked to him yet, but I'm sure he won't care if you come down to the tailgate. I'll ask him when I see him tomorrow morning.
    Cool Dude.

    10/17/2008

    Weight at gym: 165.4 lbs wtf

    SUMO DL's**
    Exactly how it went:
    -45lbsx10
    -135lbsx10
    -185lbsx6
    -225lbsx4
    -265lbsx1*

    Notes:
    -I'm not sure exactly why, but I was soo insanely sick after this. I rushed to the bathroom and just shat out my insides (sorry for the tmi). I felt really hot and ready to throw up... but I just drank some water and took a few deep breaths to calm down.

    -I've had a minor cold for the past few days or so (just a bit of coughing, mucas-y stuff), but I don't think it affected past workouts and I don't think it affected this one. Maybe it was WF, I have no idea. But I just felt horrible after deads, even though they were light.

    I didn't have the courage to return back to deads, but I wasn't going to leave after just doing a few warm up sets. So I figured I want to front squat.

    FRONT SQUATS
    -145lbsx8 (PR)
    -145lbsx8 (PR)
    -145lbsx8 (PR)
    -145lbsx8 (PR)

    Notes:
    -Felt fine during these. In fact, they were easier than last week...weird. So I'm going to add at least 5lbs next week.

    CALF MACHINE
    -150lbsx15
    -150lbsx15

    Overall Notes:
    -Weird workout. Never felt that bad during a workout before, yet the end result wasn't too awful.

    -I am honestly surprised I only weigh 165.4lbs... I have increased calories, I even ate a bowl of ice cream today, and ate a ton of potatoe wedges with dinner. I'm thinking about just eating whenever I'm hungry now because I really thought that weight gain would just come easily.
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  19. #49
    BROstradamus nrk5014's Avatar
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    i like what I'm hearin about that diet. don't worry too much my friend, it's all in your head.
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  20. #50
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    excellent fronts. RE benching is a bitch to increase, just make sure you're getting a good MMC. the RE days are really for hypertrophy, so if you increase the load at all or the reps at all on any sets, you're doing well.
    "You can't have 'funeral' without 'fun'"

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  21. #51
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    i like what I'm hearin about that diet. don't worry too much my friend, it's all in your head.
    Yeah man. I'm getting better in that area. Btw, what's your last name? (no facebook stalker)

    Originally Posted by jman14 View Post
    excellent fronts. RE benching is a bitch to increase, just make sure you're getting a good MMC. the RE days are really for hypertrophy, so if you increase the load at all or the reps at all on any sets, you're doing well.
    Thanks for the advice dude. Makes sense.

    10/20/08

    Weight at gym: idk

    BB Bench (Going 3x5 for a while)
    -130lbsx5
    -130lbsx4
    -130lbsx4

    Notes
    -These were ok. Wanted 130lbsx3x5, but hopefully next week. Don't know if I want to call these pr's.

    DB Bench (One set all out)
    -50'sx13

    SUP. GRIP ROWS
    -135lbsx11 (PR)
    -135lbsx11 (PR)
    -135lbsx9

    Notes:
    -Meh on the last set

    DB CURLS
    -35'sx8
    -35'sx8
    -35'sx8 (PR)

    LIGHT MILITARY PRESS
    -45lbsx10
    -60lbsx7
    -75lbsx6
    -75lbsx5

    Notes:
    -Felt ok. I really want to get back to doing these to strengthen my shoulders.

    Overall Notes:
    -Not bad, but not great. A few pr's.
    -As Nick suggested during the workout, doing paused benching would be a good idea (my shoulders/chest is weak... so the sticking point is about two inches above the chest), so I might start doing one day paused, one day touch and go. Only thing is, I'm a bit scared this could mess up my shoulder.

    Misc. Notes:
    -Had one of the craziest weekends ever, now it's back to the books and lifting. Good thing I like all three.
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  22. #52
    BROstradamus nrk5014's Avatar
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    light militaries!?!?!? dude 75's are legit, nice job there.

    oh, and sorry i was short in the gym, my day ****in sucked. but, i really think you'll benefit from the paused benching.
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  23. #53
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    light militaries!?!?!? dude 75's are legit, nice job there.

    oh, and sorry i was short in the gym, my day ****in sucked. but, i really think you'll benefit from the paused benching.
    That's not 75's, that 75lbs haha. I'm just trying to get my shoulder stability back with light weight. Remember how I told you vertical pressing kind of fck's with my shoulder?

    Nah, it's cool. We all have bad days. But they make the good days that much better.

    And hey, I wouldnt call a day with front squat pr's "bad". Btw, your front squat is really giving me motivation to get mine up. They are fun, I might do some more after back squats & lunges tomorrow. I'm stoked for tomorrow I don't know why.

    Oh yeah, did you see that crazy power lifter squatting today?? He was doing over 450lbs DEEP for reps. I NEVER saw anything like that in the gym before. A few people were watching just in awe.
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  24. #54
    Integrated by Parts. JerG's Avatar
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    10/21/08

    Weight at gym: 167.0lbs

    SQUATS
    -230lbsx5 (PR)
    -230lbsx3 (PR) (Failed on 4th rep... sigh)
    -230lbsx4 (PR)

    Notes:
    -Really happy to hit this for 5. Second set was a bit weak because I didn't take a big enough breath on the fourth rep, causing me to fail. Fourth rep on the third set took FOREVER but I got it.

    FRONT SQUATS
    -150lbsx8 (PR)
    -150lbsx8 (PR)

    Notes:
    -Good form I think (I find I easily get deep with fronts), but these were hard after back squats.

    WALKING LUNGES
    -60'sx7 (PR)
    -60'sx7 (PR)

    Notes:
    -Oh boy. Fun.

    Overall Notes:
    -Pr's all over, so that's good. I'll definitely take this workout.
    -Hopefully I get 230lbsx3x5 next week

    Misc. Notes:
    -Playing BADMINTON in 15 minutes.
    -Diet thus far today:

    Breakfast:
    -6 pieces french toast
    -Bowl of mixed cereal and 1% milk
    -Egg omelet
    -Heaping pile of egg beaters
    -Some Hashbrowns
    -Bowl of mixed fruit and granola

    Lunch:
    -Pork BBQ sandwhich
    -Serving of chicken stir fry
    -1/2 of a chicken rap
    -Lots of veggies
    -Big sweet Potatoe

    Post-workout
    -Large amount of chicken
    -Banana
    -Bowl of smart start cereal
    -Club crackers

    gooooooood ****
    Last edited by JerG; 10-21-2008 at 08:01 PM.
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  25. #55
    BROstradamus nrk5014's Avatar
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    MORE FOOD!!!

    playin bruh, well done today.
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  26. #56
    Integrated by Parts. JerG's Avatar
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    Hahaha

    Thanks mayne... rec on thursday 6:35ish?
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  27. #57
    BROstradamus nrk5014's Avatar
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    Originally Posted by JerG View Post
    Hahaha

    Thanks mayne... rec on thursday 6:35ish?
    most likely my man.
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  28. #58
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    10/23/08

    Weight at gym: didnt weigh, but I'm definitely gaining

    BB BENCH PAUSED
    -125lbsx5
    -125lbsx5
    -125lbsx5

    Notes:
    -This felt SO much better than normal bb bench. I'm definitely sticking with it for a little while.

    PULL UPS SUPERSETTED WITH REAR DELT FLYS
    -bwx9 (10'sx15)
    -bwx7 (10'sx15) (PR)
    -bwx7 (10'sx15) (PR)

    Notes:
    -Alright here.

    SKULL CRUSHERS
    -55lbsx13 (PR)
    -55lbsx13 (PR)
    -55lbsx9

    Notes:
    -Felt rushed on the last set... so it wasn't particularly good. Will improve this next week.

    MILITARY PRESS (Rehab here, trying to get my shoulder to full healthy so I can start MP'ing again)
    -45lbsx10
    -60lbsx8
    -70lbsx6

    Notes:
    -No pain here.

    Overall Notes:
    -I really liked paused benching.
    -Overall, this workout was very solid. Felt great.
    -I want 10 pull ups next week or else.
    -I think I may take a hiatus from deadlifting. My legs are still a bit sore, but I think I will back+front squat tomorrow. I have just really been feeling them lately.

    Misc. Notes:
    -Econ test tomorrow
    -Can't wait for the weekend
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  29. #59
    Integrated by Parts. JerG's Avatar
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    From last night:

    10/24/2008

    Weight at gym: 167.5 lbs

    BACK SQUAT (I was pissed off before going into this workout... wanted to try something new- working up to a 1-rm)
    -(warm ups)
    -225lbsx1
    -235lbsx1
    -245lbsx1
    -255lbsx0
    -255lbsx0

    Notes:
    -Fking fail with 255. I got 245 easily, which was my old 1 rm back in june when I weighed 175lbs. Both times with 255lbs I sat deep in the hole, got out a bit, but just couldn't get up all the way.

    FRONT SQUATS
    -155lbsx8 (PR)
    -155lbsx8 (PR)
    -155lbsx8 (PR)

    Notes:
    -Surprised these are progressing so well. 160lbs next leg workout.
    -They pump my quads like crazy.

    WALKING LUNGES
    -60'sx8 (PR)
    -60'sx8 (PR)

    Notes:
    -Killer.

    Overall Notes:
    -Good workout, would have been great if I squatted 255lbs.
    -Loving front squats.

    Misc Notes:
    -Partied and was up til 4 this morning. Fun night
    -My abs feel so fking sore for some reason
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  30. #60
    BROstradamus nrk5014's Avatar
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    abs sore....that happens to me from humping too much....haha seriously bro nice work. strength will come as you get more food in your body on a consistent basis. for example, my workout tomorrow is gonna be absolutely ridiculous due to the amount of KFC I ate today.
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