JerG: Lifting, Cardio, And Food - My Journal.

[JerG]

7/20/2018

Weight: 188.0lbs


SSB Squats
250 x 5
270 x 5
270 x 5
270 x 5


Hack Squat V2 Pauses
450 x 5
470 x 5
500 x 5


Pull Ups
Bw x 29
Bw x 18
Bw x 16


SLDL
135 x 15
225 x 12
225 x 12


Db Curls
60's x 10
60's x 10
60's x 10


Hammer Curls
35's x 15
35's x 15
35's x 15


T-Bar Rows
80 x 10
80 x 10
80 x 10


Highlight: Deloading

Review

Felt good to have this deload. Got in and out. Still hit a pr on hack squats with pauses since I deloaded squats, haha.

[shinegrab]

Bro, i found your thread from waaaaaay back about your shoulder injury and check your post history, and sounds like you've been killing it / making gains since then. Really happy to hear that. I also have a lingering shoulder injury (might be biceps tendonitis) in my right front shoulder area. I thought it was totally healed but it keeps coming back and affecting my lifts. I'm wondering if you ever experienced lingering shoulder issues and how you tried to combat it. Do you stay away from any exercises (dips for example)? Thanks and keep killing the lifts dawg.

[JerG]

Bro, i found your thread from waaaaaay back about your shoulder injury and check your post history, and sounds like you've been killing it / making gains since then. Really happy to hear that. I also have a lingering shoulder injury (might be biceps tendonitis) in my right front shoulder area. I thought it was totally healed but it keeps coming back and affecting my lifts. I'm wondering if you ever experienced lingering shoulder issues and how you tried to combat it. Do you stay away from any exercises (dips for example)? Thanks and keep killing the lifts dawg.

Hey man. I had to do a lot of rehab, like external rotations, broomstick stretches, etc. I definitely stay away from exercises that aggravate it, like dips. It still flairs up from time to time. When it was really bad I got a cortisone shot and it helped. It's something I always have to be careful with, but at least I can bench and do some other exercises. Good luck.

[JerG]

Deload again today. Bench press 210 x 9, 10, 215 x 8, 220 x 5. Just starting to get back into some more benching. Also did incline db press, skulls, and db laterals.

[shinegrab]

Hey man. I had to do a lot of rehab, like external rotations, broomstick stretches, etc. I definitely stay away from exercises that aggravate it, like dips. It still flairs up from time to time. When it was really bad I got a cortisone shot and it helped. It's something I always have to be careful with, but at least I can bench and do some other exercises. Good luck.

appreciate it man, ill definitely do that.

[JerG]

7/23/2018

Weight: 191.0lbs


SSB Squats
250 x 5
290 x 3
315 x 8
320 x 5
320 x 5
320 x 5
285 x 10


SLDL
280 x 10
280 x 10
280 x 10


Pull Ups
22
#8 x 20
#8 x 20


Hack Squat V2 Pauses
None


Db Curls
35's x 12
35's x 12
35's x 12


Hammer Curls
45's x 15
45's x 15
45's x 15


Bb Rows
235 x 11
235 x 11
235 x 11


Highlight: SSB Squats

Review

Despite having to work late and being behind on sleep I managed to hit some solid SSB squats today. Every set was a PR. Really liking the lift. Was pretty spent by the time I got to curls so I felt like I was dogging it a bit there but I was content with everything otherwise.

Really hoping Military Press feels good on Wednesday.

[JerG]

7/25/2018

Weight: 190.4lbs


Military Press
145 x 3
165 x 3
165 x 4
165 x 4
165 x 4
165 x 3
165 x 2
150 x 8


Incline Db Bench
75's x 12
75's x 9
75's x 8


Bench Press
195 x 12
195 x 10


Skulls
None - Elbow feeling tender, so I did cable tricep extensions instead


Db Laterals On Bench
30's x 16
30's x 16
30's x 16


SLDL
280 x 22
280 x 16
280 x 16


Highlight: Military Press 165 x 4,4,4

Review

Was decent. Military press felt better this week tha last couple sessions. Definitely cannot bench much after OHP though. Overall was decent. I like tacking on some SLDL at the end.

In other news, it has rained more in this month of July than any other month in the past 129 years here in Maryland. That is absolutely insane. Every night it's a freaking thunderstorm.

[JerG]

7/27/2018

Weight: 189.4lbs


SSB Squats
290 x 3
325 x 3
325 x 3
330 x 3
330 x 3


Hack Squat V2 Pauses
500 x 6
500 x 6
500 x 6


Lat Pulldown
#9 x 12
#9 x 12
#9 x 12


Db Curls
25's x 15
25's x 15
25's x 15


Hammer Curls
25's x 15
25's x 15
25's x 15


T-Bar Rows
80 x 12
80 x 12
80 x 12


Highlight: SSB Squats

Review

Happy with SSB Squats. Those are pr's for now. Elbow has been feeling some inflammation so unfortunately had to go light on back and bicep work.

[JerG]

7/29/2018

Weight: 191.4lbs


Bench Press
220 x 9
220 x 10
220 x 9
195 x 16


Military Press
115 x 16
115 x 12
115 x 12


Db Incline Fly's
25's x 15
25's x 15


Skulls
70 x 12
70 x 12
70 x 12


Db Laterals On Bench
35's x 12
35's x 12
25's x 15


SLDL
185 x 15
185 x 15
185 x 15


Cuban Rotations
10's x 15
10's x 15
10's x 15

Highlight: Bench Press 220 x 10

Review

Decent. Elbow feeling a little better I think. Still taking it easy on some things. Focusing on some higher rep work on this day.

[JerG]

Did one set of 320 x 6 on SSB Squats and then tweaked my middle back on the next set. I think it's a strained muscle. It felt, and still feels, quite uncomfortable. And I decided to cut the workout short there and go for a long walk around my neighborhood. I think I have been squatting too heavy, too often lately. I haven't been missing reps, but at the same time I've been grinding out too many. I think I'd be better off having more light sessions and I always trying to increase the weight so much. Best case scenario in hou having more light sessions and I always trying to increase the weight so much. Best case scenario now is that my back hurts tomorrow and I'm able to lift on Wednesday. We'll see how it goes.

[JerG]

8/1/2018

Weight: 190.8lbs


Military Press
135 x 3
162.5 x 5
162.5 x 5
162.5 x 4
162.5 x 5
162.5 x 6
165 x 3


Bench Press
200 x 14
200 x 12
200 x 8


Incline Db Bench
75's x 9
75's x 9
75's x 9


Skulls
110 x 13
110 x 10
110 x 7


Db Laterals
15's x 15
15's x 15
15's x 15


Cuban Rotations
10's x 15
10's x 15
10's x 15


Pull Ups
29
#8 x 20
#8 x 20


Highlight: Military Press 162.5 x 6

Review

This is the best my military press has felt in weeks. I have to be happy about 162.5 x 6 on the last set. I got these micro plates and they served me well today. Back felt pretty good, not quite 100%. Can hopefully do some (lighter) SSB Squats on Friday.

[JerG]

Legs/back/bi deload again today. Middle back still feeling tweaked.

[JerG]

8/6/2018

Weight: 193.0lbs


Bench Press
220 x 11
225 x 11
230 x 9
230 x 5
200 x 16


Military Press
115 x 17
115 x 14
115 x 12


Db Incline Press Pauses
55's x 12
55's x 12
55's x 10


Skulls
80 x 12
80 x 12
80 x 12


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


External Rotations

Highlight: Bench Press 225 x 11

Review

Decent. Lots of reps. Still not sure what I'm lifting tomorrow since my back isn't 100%.

[JerG]

7/27/2018

Weight: 189.8lbs


Landmine Squats


SLDL
275 x 12
295 x 12
315 x 12
340 x 12
365 x 3


Pull Ups
12
12
12


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


Db Curls
25's x 15
25's x 15
25's x 15


Hammer Curls
25's x 15
25's x 15
25's x 15


Highlight: SLDL 340 x 12

Review

Working around back injury. Didn't like landmine squats but surprisingly SLDL felt fine.

Felt a little under-recovered. Did 400 calories on the airdyne just yesterday after pressing workout, it may or may not have kicked my ass.

[JerG]

8/8/2018

Weight: 191.8lbs


Military Press
135 x 3
162.5 x 5
162.5 x 6
162.5 x 6
162.5 x 6
162.5 x 5


Bench Press
205 x 12
205 x 10
205 x 7


Incline Db Bench Pauses
60's x 13
60's x 9
60's x 9


Skulls
110 x 16
110 x 12
110 x 10


Db Laterals
20's x 16
20's x 16
20's x 16


SLDL
340 x 15
315 x 7
225 x 12


Highlight: Military Press 162.5 x 6,6,6

Review

Volume pr on military press. Have had significant stomach issues the last two days so I was decently happy with this. Just trying to make small improvements in weights or reps/volume over time. The 340 x 15 SLDL set at the end was nice as well. Pretty well-rounded session.

[JerG]

8/10/2018

Weight: 185.6lbs


SSB Squats
250 x 5
290 x 3
300 x 1
290 x 3
250 x 5


Hack Squat V2 Pauses
180 x 10
270 x 10
360 x 12


Pull Ups
Bw x 30
Bw x 20
Bw x 15


HS Rows
90 x 10
180 x 10
180 x 10


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


Hammer Curls
30's x 15
30's x 15
30's x 15


Highlight: Pull Ups - 30

Review

Felt decent. Super light weigh-in today for some reason. Back felt fine on SSB squats which is awesome. I will build those back up over time.

Also going to the beach Labor Day weekend. No cutting necessary for me, just a few days of calorie restriction before and I'll be good.

[JerG]

8/13/2018

Weight: 189.0lbs


Bench Press
225 x 11
230 x 10
230 x 10
200 x 16


Military Press
115 x 17
115 x 8
95 x 20


Db Incline Press Pauses
55's x 12
55's x 12
55's x 12


Skulls
80 x 13
80 x 13
80 x 13


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


External Rotations

Highlight: Bench Press 230 x 10

Review

Decent session.

[JerG]

8/13/2018

Weight: 189.0lbs


SLDL
350 x 12
365 x 7
365 x 7
365 x 2


Hack Squats Pauses
370 x 12
370 x 12
370 x 12


Pull Ups
30
20
16


Lat Pulldown
#8 x 17
#8 x 17


T-bar Rows


Db Curls
60's x 12
60's x 12
60's x 12


Hammer Curls
35's x 15
35's x 15
35's x 15


Highlight: SLDL 350 x 12

Review

Tried out the combo of SLDL and Hack Squats and actually really liked it. Can manage hack squats a little better than SSB squats currently. Still will likely do those lighter on Friday, though.

[JerG]

8/18/2018

Weight: 190.4lbs


Bench Press
225 x 11
235 x 4
205 x 8


Incline Db Press
60's x 12
60's x 12
60's x 12


Tricep Pressdown
3 sets


Db Laterals
35's x 12
35's x 12
25's x 15


Cuban Rotations
10's x 15
10's x 15
10's x 15

Highlight: Bench Press 225 x 11

Review

Elbow causing issues, took it easy today.

[JerG]

8/20/2018

Weight: 189.0lbs


SLDL
350 x 14
350 x 12
350 x 4
315 x 10


Hack Squats Pauses
410 x 10
410 x 10
410 x 10


Pull Ups
12
12
12


Lat Pulldown
#8 x 18
#8 x 18


T-bar Rows


Db Curls
25's x 15
25's x 15
25's x 15


Hammer Curls
25's x 15
25's x 15
25's x 15


Highlight: SLDL 350 x 14

Review

Decent session.

[JerG]

8/22/2018

Weight: 189.4lbs


Military Press
140 x 3
150 x 9
150 x 8
150 x 8
150 x 8


Bench Press
205 x 12
205 x 10
205 x 8


Incline Db Bench Pauses
50's x 20
50's x 12
50's x 12


Skulls
70 x 12
70 x 12
70 x 12


Db Laterals
20's x 16
20's x 16
20's x 16


SLDL
225 x 12
225 x 12
225 x 12


Highlight: Military Press 150 x 9

Review

Happy with Military Press. Elbow still hurts but the pain is tolerable. Went a little lighter and did more reps today.

[joshgamer]

Nice bro you're killing it

[JerG]

Nice bro you're killing it

Thanks man, appreciate the kind words

[JerG]

8/20/2018

Weight: 189.0lbs


SLDL
275 x 12
275 x 12
275 x 12


Hack Squats Pauses
380 x 12
380 x 12
380 x 12


Pull Ups
12
12
12


Lat Pulldown
#8 x 18
#8 x 18


T-bar Rows


Db Curls
25's x 15
25's x 15
25's x 15


Highlight: Hack Squats

Review

Couldn't sleep, early morning workout

[JerG]

8/26/2018

Weight: 190.4lbs


Bench Press
230 x 10
230 x 10
230 x 4
185 x 10 pauses


Incline Db Press
60's x 14
60's x 10
60's x 10


Skulls
70 x 20
70 x 20
70 x 20


Db Laterals
20's x 18
20's x 18
20's x 18


Military Press Slow Negatives
95 x 10
95 x 6
95 x 6


Highlight: Bench Press 230 x 10, 10

Review

Was alright.

[JerG]

8/27/2018

Weight: 189.0lbs


SLDL
350 x 15
350 x 14
350 x 10
275 x 12


Hack Squats Pauses
270 x 10
270 x 10
270 x 10


Pull Ups
25
16
12


Bb Rows
135 x 10
135 x 10
135 x 10


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


Hammer Curls
40's x 12
40's x 12
40's x 12


Highlight: SLDL 350 x 15

Review

Solid session.

[TGreggors]

How do you perform those SLDLs? Do you actually touch the bar to the ground? That is some serious work capacity that you have there

[JerG]

8/29/2018

Weight: 191.0lbs


Military Press
140 x 3
150 x 9
150 x 9
150 x 9
150 x 7
95 x 10


Bench Press Pauses
190 x 10
190 x 7
175 x 10


Incline Db Bench Pauses
60's x 16
60's x 11
60's x 11


Skulls
80 x 20
80 x 12
80 x 12


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


Light Squats / Core Work


Highlight: Military Press 150 x 9,9,9

Review

Happy with Military Press. Felt like I sore of ran out of gas afterward but still happy with my overhead volume. It just takes a lot out of you.

[JerG]

How do you perform those SLDLs? Do you actually touch the bar to the ground? That is some serious work capacity that you have there

Thanks man. I go until the bar almost touches the ground, but does not quite reach it. It's sort of like touch and go, but there is no bounce, so it's actually harder. I feel like it works better than touch and go as well.

[JerG]

8/31/2018

Weight: 189.0lbs


SLDL
275 x 12
300 x 12
300 x 12
300 x 12


Hack Squats Pauses
420 x 12
420 x 12
420 x 12


Pull Ups
30
22
16


Bb Rows
145 x 10
145 x 10
145 x 10


Db Curls
60's x 10
60's x 10
60's x 10


Hammer Curls
40's x 16
40's x 16
40's x 16


Highlight: Hack Squat 420 x 12,12,12

Review

Happy with this workout. Went a little lighter on SLDL and then hit hack squats hard. Really like that combo. Elbow still has some tendinitis but I was able to work through it.

In other news, I turn 28 today. I've had this journal for 10 years now. Pretty sure that has to be a record, haha.

Also I'm going on a beach vacation from Sunday to Wednesday. I'll lift Sunday before I go and Wednesday when I return. But while I'm at the beach, I'm just going to be chilling.