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  1. #1
    Integrated by Parts. JerG's Avatar
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    JerG: Lifting, Cardio, And Food - My Journal.

    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!
    Last edited by JerG; 09-29-2008 at 09:48 PM.
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  2. #2
    BROstradamus nrk5014's Avatar
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    in.

    ...but only if you start bulking fo realz.
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  3. #3
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    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
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  4. #4
    Registered User FierceEffect's Avatar
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    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)
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  5. #5
    BROstradamus nrk5014's Avatar
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    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
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  6. #6
    Integrated by Parts. JerG's Avatar
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    Originally Posted by FierceEffect View Post
    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 View Post
    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
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  7. #7
    Registered User PVedda56's Avatar
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    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.
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  8. #8
    Integrated by Parts. JerG's Avatar
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    Originally Posted by PVedda56 View Post
    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.
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  9. #9
    BROstradamus nrk5014's Avatar
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    wtf, where do they serve these massive quantities of food?
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  10. #10
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    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
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  11. #11
    BROstradamus nrk5014's Avatar
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    for breakfast tho? they never had them open for bfast when I was a freshy.
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  12. #12
    Integrated by Parts. JerG's Avatar
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    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.
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  13. #13
    Integrated by Parts. JerG's Avatar
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    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.
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  14. #14
    You look nervous......... jman14's Avatar
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    innnnnn. westside is the ****
    "You can't have 'funeral' without 'fun'"

    Check out my Journal
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  15. #15
    BROstradamus nrk5014's Avatar
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    noiceeeeee.

    big db presses. nice reps. how long are you resting?
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  16. #16
    Integrated by Parts. JerG's Avatar
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    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
    Last edited by JerG; 10-02-2008 at 08:12 PM.
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  17. #17
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    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?
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    You look nervous......... jman14's Avatar
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    Originally Posted by JerG View Post
    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
    "You can't have 'funeral' without 'fun'"

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    rec hall approx 5 oclock
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  20. #20
    Integrated by Parts. JerG's Avatar
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    Originally Posted by nrk5014 View Post
    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
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    Originally Posted by JerG View Post
    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
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  22. #22
    Back from 2 year break! Atheimetal's Avatar
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    IN FOR PENN STATE. woot woot

    I go to white at 11 between classes usually though.

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  23. #23
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    Originally Posted by nrk5014 View Post
    white building on sunday
    What time you goin?

    Originally Posted by Atheimetal View Post
    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.
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  24. #24
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    nice job jer. tomorrow around 5.
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    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.
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    **** that kid.
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    Originally Posted by nrk5014 View Post
    **** 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.
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    Originally Posted by JerG View Post
    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
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    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.
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  30. #30
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    I got you boss. I'm gonna experiment with a clean grip next time, we will see how that goes !!!
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