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

[JerG]

10/28/2019

Weight: N/A

Military Press
172.5 x 4
172.5 x 4
172.5 x 4
172.5 x 4
172.5 x 3.5
150 x 11


Deficit SLDL
320 x 10
340 x 10
350 x 10


Bench Press
185 x 12
185 x 12
185 x 10


Db Arnold Press
50's x 14
40's x 15
40's x 8


Dips
#6 x 15
#6 x 15
#6 x 15


Tricep Pressdown
#6 x 15
#8 x 12
#8 x 12


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


Highlight: Military Press 172.5 x 4,4,4,4, 150 x 11

Review

Pretty solid session.

[JerG]

10/30/2019

Weight: 193.4

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


Db Rows
80 x 15
110 x 10
80 x 20


Assisted Pull Ups
#8 x 15
#8 x 12
#8 x 10


Barbell Curls
95 x 12
95 x 12
95 x 12


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


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


Smith Machine Shrugs
225 x 10
225 x 10
225 x 10


Overhead Squats
Light Sets


Highlight: Lat Pulldown / Db Rows

Review

Good session.

[JerG]

11/1/2019

Weight: 193.2

Bench Press
230 x 10
230 x 9
230 x 9
195 x 18


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


Deficit SLDL
365 x 8
365 x 6
365 x 8


Military Press
115 x 12
115 x 12
115 x 10


Dips
#6 x 20
#6 x 20
#6 x 20


Db Laterals
30's x 12
30's x 12
30's x 12


Tricep Pulldown
Volume

Highlight: Bench Press

Review

Solid session.

[JerG]

11/2/2019

Weight: 193.0

SSB Squats Paused Reps
260 x 8
270 x 8
280 x 8
300 x 6
310 x 5
280 x 8


Elevated Lunges
120 x 10
120 x 10
120 x 10


Bb Rows
160 x 20
160 x 16
160 x 16


Bb Curls
85 x 18
85 x 18
85 x 18


Assisted Pull Ups
#7 x 12
#7 x 10
#7 x 10


Seated Db Curls
45’s x 15
45’s x 15
45’s x 15


Bench Db Rows
45’s x 13
45’s x 13
45’s x 13


Highlight: SSB Squats and Lunges

Review

Good session.

[JerG]

11/04/2019

Weight: 197.0

Military Press
172.5 x 5
172.5 x 5
172.5 x 5
172.5 x 5
172.5 x 5
155 x 8


Deadlifts
325 x 7
225 x 12
225 x 12
225 x 12


Bench Press
135 x 10
155 x 10
155 x 10
175 x 10
175 x 10
135 x 10


Db Arnold Press
40’s x 20
40's x 16
40's x 12


Dips
#5 x 15
#5 x 15
#5 x 15


Tricep Pressdown
#8 x 12
#10 x 12
#10 x 12


Db Laterals
40’s x 12
40’s x 12
40’s x 12


Highlight: Military Press 172.5 x 5,5,5,5,5

Review

Good session. I felt strong on military press. On deadlifts I had my toes elevated on the lighter sets and liked that. I did a lot of technique work on bench press.

[JerG]

11/6/2019

Weight: 196.8

SSB Squats Paused Reps
300 x 3
315 x 3
320 x 3
330 x 3
340 x 3
345 x 3
280 x 12


Assisted Pull Ups
#7 x 14
#6 x 10
#6 x 10


T-Bar Rows
70 x 12
70 x 12
70 x 12


Lat Pulldown Wide Grip
#9 x 12
#9 x 12
#9 x 12


Barbell Curls
95 x 13
95 x 13
95 x 13


Shrugs
225 x 12
225 x 12
225 x 12


Seated Db Curls
60's x 9
60's x 9
60's x 9


Highlight: SSB Squats

Review

Good session. I was stronger on SSB squats than I expected.

[JerG]

11/8/2019

Weight: N/A

Bench Press
210 x 8
220 x 8
230 x 6
200 x 12 Paused
205 x 6 Paused
185 x 10 Paused


Db Steep Incline Press
65's x 10
65's x 8
65's x 8


Skulls
110 x 7
110 x 10
110 x 10


Military Press
120 x 10
120 x 10
120 x 10


SLDL
245 x 10
245 x 10
245 x 10


Dips
#10 x 12
#10 x 12
#10 x 12


Db Laterals
40's x 10
40's x 10
40's x 10


Highlight: Bench Press

Review

Working on technique on bench press. Dealing with a bit of elbow pain but nothing too crazy.

[JerG]

11/9/2019

Weight: 195.4

SSB Squats
320 x 7
320 x 9
320 x 7
320 x 7
330 x 2


Elevated Lunges
130 x 8
130 x 8
130 x 8


Bb Rows
165 x 15
165 x 12
165 x 12


Bb Curls
75 x 16
75 x 16
75 x 16


Assisted Pull Ups
#6 x 13
#6 x 6
#10 x 16


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


Seated Db Curls
35’s x 20
35’s x 20
35’s x 20


Highlight: SSB Squats and Lunges

Review

Good session.

[JerG]

11/11/2019

Weight: 195.6

Military Press
175 x 4
175 x 4
175 x 5
175 x 5
175 x 4
155 x 10


Bench Press Paused Reps
210 x 9
210 x 8
210 x 6


Db Arnold Press
50's x 16
50's x 12
50's x 10


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


Tricep Pressdown
#9 x 13
#9 x 13
#9 x 13


Db Laterals
25’s x 20
25’s x 20
25’s x 20


Overhead Squats
Light Sets


Highlight: Military Press 175 x 5,5, 155 x 10

Review

I felt strong today on military press. I felt like this was a good session overall.

[JerG]

11/13/2019

Weight: 197.2

SSB Squats Paused Reps
300 x 3
330 x 3
345 x 4
350 x 3
350 x 3
355 x 3
285 x 10


Assisted Pull Ups
#6 x 14
#6 x 13
#6 x 8


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


Barbell Curls
100 x 12
100 x 12
100 x 12


Shrugs
225 x 14
225 x 14
225 x 14


Seated Incline Db Curls
35's x 10
35's x 10
35's x 10


Highlight: SSB Squats

Review

Pretty good session.

[JerG]

11/15/2019

Weight: 196.0

Bench Press
230 x 8
235 x 6
215 x 7 Paused
215 x 6 Paused
215 x 3 Paused


Db Incline Fly
40's x 12
40's x 12
40's x 12
25's x 12


Military Press
95 x 12
75 x 12
75 x 12


SLDL
Volume


Dips
Volume


Db Laterals
Volume


Highlight: Bench Press

Review

This was a struggle. Poor sleep the past few nights and I felt like I had no energy at all unfortunately. Hope to have a better session tomorrow.

[JerG]

11/16/2019

Weight: 192.6

SSB Squats
325 x 6
325 x 9
325 x 6
325 x 6
325 x 6


Elevated Lunges
130 x 9
130 x 9
130 x 9


Bb Rows
165 x 16
165 x 13
165 x 13


Bb Curls
80 x 15
80 x 15
80 x 15


Assisted Pull Ups
#5 x 10
#5 x 10
#5 x 10


T-Bar Rows
90 x 10
90 x 10
90 x 10


Seated Db Curls
25’s x 15
25’s x 15
25’s x 15


Highlight: SSB Squat 325 x 9

Review

Good session.

[JerG]

11/18/2019

Weight: 199.6

Military Press
175 x 5
175 x 5
175 x 4
175 x 1
160 x 8


Deficit Deadlifts Big Deficit
305 x 12
305 x 8
305 x 8


Bench Press Paused Reps
Light Sets


Incline Db Fly's
45's x 8
45's x 8
45's x 8


Dips
Light Sets


Tricep Pressdown
Light Sets


Db Laterals
Light Sets


Highlight: Military Press 160 x 8

Review

Was alright. My elbow was causing some issues. I might resort to wearing an elbow sleeve more.

[JerG]

11/20/2019

Weight: 197.0

Deficit Deadlifts Big Deficit
340 x 10
340 x 12
340 x 8
340 x 8


Assisted Pull Ups
#5 x 12
#5 x 10
#5 x 10


T-Bar Rows
90 x 11
90 x 11
90 x 11


Barbell Curls
100 x 13
100 x 13
100 x 13


Seated Incline Db Curls
35's x 11
35's x 11
35's x 11


SSB Front Squats
Light Sets


Highlight: SSB Front Squats

Review

Decent session. I liked the exercise selection.

[JerG]

11/23/2019

Weight: 195.4

Bench Press Paused Reps
215 x 9
225 x 5
225 x 5
225 x 3


Db Incline Fly
40's x 15
40's x 15
40's x 15


Flat Db Bench
60’s x 12
60’s x 12
60’s x 15


Military Press
Light Sets


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


Tricep Extensions
Light Sets


Highlight: Bench Press

Review

I actually started with military press but my elbow pain prevented me from wanting to continue with that. Sort of took it easy the rest of the session. I was making progress with my military pressing but I may stop lifting heavy with it for a while.

[JerG]

11/24/2019

Weight: 192.6

SSB Squats
330 x 5
330 x 9
330 x 6
330 x 5
330 x 5


Elevated Lunges
130 x 10
130 x 10
130 x 10


Bb Rows
165 x 16
165 x 14
165 x 14


Bb Curls
80 x 16
80 x 16
80 x 16


Assisted Pull Ups
#5 x 14
#5 x 10
#5 x 10


T-Bar Rows
70 x 15
70 x 15
70 x 15


Seated Db Curls
25’s x 16
25’s x 16
25’s x 16


Highlight: SSB Squat 330 x 9

Review

Pretty good session.

[JerG]

11/26/2019

Weight: 197.0

Bench Press
240 x 5
240 x 5
225 x 9 Paused
225 x 7 Paused
225 x 5 Paused


Deficit Deadlifts Big Deficit
225 x 12
225 x 12
225 x 12


Db Incline Fly
35's x 16
35's x 16
35's x 16


Bench Db Laterals
15's x 12
15's x 12
15's x 12


Military Press
Light Sets


Tricep Extensions
Light Sets


Highlight: Bench Press

Review

Session could have been better today.

[JerG]

11/20/2019

Weight: 195.6

Deficit Deadlifts Big Deficit
350 x 12
350 x 12
360 x 8
360 x 8


Assisted Pull Ups
#5 x 15
#5 x 10
#5 x 11


T-Bar Rows
90 x 8
70 x 10
70 x 10


Low Rows
Volume


Barbell Curls
105 x 10
105 x 10
105 x 10


Seated Incline Db Curls
35's x 12
35's x 12
35's x 12


SSB Front Squats
Light Sets


Highlight: Deficit Deadlifts

Review

Decent session. I’m trying to find a row that feels good.

[JerG]

11/30/2019

Weight: 197.4

Bench Press Paused Reps
225 x 11
230 x 9
230 x 6
205 x 13


Incline Db Press
60’s x 12
60’s x 12
60’s x 12


Incline Db Fly’s
45’s x 12
45’s x 12
45’s x 12


Skulls
70 x 15
70 x 15
70 x 15


Dips
#8 x 15
#8 x 15
#8 x 15


Military Press
Light Sets


Db Laterals On Bench
25’s x 12
25’s x 12
25’s x 12


Stiff-legged Deadlifts
Light Sets

Highlight: Bench Press 225 x 11 Paused

Review

Decent session. Still having some elbow pain. I wore an elbow sleeve and worked around it. I’m focusing more on bench press than military press now.

[JerG]

12/1/2019

Weight: N/a

SSB Squats
340 x 4
340 x 6
340 x 4
340 x 4
340 x 4


Elevated Lunges
140 x 6
140 x 6
140 x 6


Bb Rows
Light Sets


Bb Curls
85 x 15
85 x 15
85 x 15


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


Seated Db Curls
25’s x 17
25’s x 17
25’s x 17


Low Rows
90 x 12
90 x 12
90 x 12

Highlight: SSB Squat 340 x 6

Review

Decent session.

[JerG]

12/3/2019

Weight: N/A

Bench Press Paused Reps
230 x 10
235 x 9
235 x 6.5
215 x 11.5


Db Incline Press
65's x 13
65's x 13
65's x 13


Db Incline Fly's
45's x 15
45's x 13
45's x 13


Skulls
80 x 12
80 x 12
80 x 12


Bench Db Laterals
25's x 15
25's x 15
25's x 15


Military Press
Light Sets


Stiff-legged Deadlifts
135 x 15
135 x 15
135 x 15


Highlight: Bench Press

Review

Decent session.

[JerG]

12/5/2019

Weight: 195.4

Deficit Deadlifts Big Deficit
360 x 11
365 x 9
365 x 8
365 x 8


Assisted Pull Ups
#4 x 14
#4 x 8
#4 x 8


Low Rows
140 x 10
140 x 10
140 x 10


Iso-Lateral Rows
100 x 10
100 x 10
100 x 10


Barbell Curls
105 x 11
105 x 11
105 x 11


Seated Incline Db Curls
35's x 13
35's x 13
35's x 13


Highlight: Deficit Deadlifts

Review

Good session.

[JerG]

12/7/2019

Weight: 198.6

Bench Press Paused Reps
245 x 7
245 x 6
245 x 3
215 x 10


Db Incline Press
70’s x 10
70’s x 10
70’s x 7


Skulls
100 x 14
100 x 12
100 x 12


Db Incline Fly's
45's x 15
45's x 15
45's x 14


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


Military Press
Light Sets


Stiff-legged Deadlifts
Light Sets

Highlight: Bench Press

Review

Decent session.

[JerG]

12/8/2019

Weight: 196.6

VSquats
450 x 10
470 x 10
500 x 10
510 x 10
520 x 10


Elevated Lunges
140 x 10
140 x 10
140 x 10


Barbell Rows
115 x 12
115 x 12
115 x 12


Pull Ups
Bw x 7
#10 x 12
#10 x 12


Barbell Curls
80 x 15
80 x 15
80 x 15


Low Rows
140 x 12
140 x 12
140 x 12


Iso-Lateral Rows
140 x 10
140 x 10
140 x 10


Seated Db Curls
30’s x 15
30’s x 15
30’s x 15


Highlight: V Squat 520 x 10

Review

Solid session. I plan to focus more on V Squats than SSB Squats for a while at least.

[JerG]

12/10/2019

Weight: 196.6

Bench Press Paused Reps
245.5 x 5.5
225 x 10
225 x 3
155 x 15


Db Incline Press
70's x 12
70's x 12
70's x 10


Skulls
70 x 15
70 x 15
70 x 15


Db Incline Fly's
50's x 12
50's x 12
50's x 12


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


Highlight: Bench Press

Review

This could have been better.

[JerG]

12/12/2019

Weight: 197.4

Deficit Deadlifts Big Deficit
365 x 11
370 x 10
370 x 10
370 x 6


Pull Ups
#4 x 14
Bw x 5 Wide Grip
Bw x 5 Neutral Grip


Barbell Rows
125 x 15
125 x 15
125 x 15


Barbell Curls
105 x 12
105 x 12
105 x 12


Low Rows
140 x 15
140 x 15
140 x 15


Seated Incline Db Curls
30's x 18
30's x 18
30's x 18


Lat Pulldown Wide Grip
#8 x 15
#8 x 15
#8 x 15


Highlight: Deficit Deadlift 365 x 11, 370 x 10, 10

Review

Solid Session.

[JerG]

12/14/2019

Weight: 194.2

Bench Press Paused Reps
235 x 10
240 x 8
240 x 4
205 x 12


Db Incline Press
70’s x 15
70’s x 10
70’s x 7



Db Incline Fly's
45's x 15
45's x 15
45's x 15


Skulls
120 x 7
120 x 8
120 x 8


Db Laterals
35’s x 17
35’s x 17
35’s x 17


Military Press
Light Sets


Stiff-legged Deadlifts
185 x 15, 15, 15

Highlight: Bench Press

Review

Decent session.

[JerG]

12/15/2019

Weight: 199.2

V Squats
540 x 10
590 x 10
610 x 10
630 x 6


Elevated Lunges
150 x 8
150 x 8
150 x 8


Barbell Rows
135 x 12
135 x 12
135 x 12


Lat Pulldown
#8 x 16
#8 x 16
#8 x 16


Barbell Curls
65 x 12
65 x 12
65 x 12


Low Rows
140 x 12
140 x 12
140 x 12


Iso-Lateral Rows
140 x 10
140 x 10
140 x 10


Seated Db Curls
25’s x 15
25’s x 15
25’s x 15


Highlight: V Squat 610 x 10

Review

V Squats felt good today. The weights felt heavier as the workout progressed afterwards though.

[JerG]

12/17/2019

Weight: N/A

Bench Press Paused Reps
240 x 8
240 x 6
220 x 10
220 x 6


Db Incline Press
75's x 11
75's x 7
75's x 7


Skulls
120 x 11
120 x 9
120 x 8


Db Incline Fly's
50's x 14
50's x 14
50's x 11


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


Elevated Lunges
155 x 10
155 x 10
155 x 10


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


Military Press
Light Sets

Highlight: Skulls

Review

This could have been better.

[JerG]

12/19/2019

Weight: 196.4

Deficit Deadlifts Big Deficit
375 x 10
375 x 10
375 x 9
375 x 9


Barbell Rows
135 x 13
135 x 13
135 x 13


Lat Pulldown 2 Handles
70 x 12
80 x 12
90 x 14


Lat Pulldown Wide Grip
#10 x 10
#10 x 10
#10 x 10


Barbell Curls
115 x 8
115 x 8
115 x 8


Seated Incline Db Curls
30's x 19
30's x 19
30's x 19


Elevated Lunges
160 x 8
160 x 8
160 x 8


Split Squats
40's x 10
40's x 10
40's x 10


Highlight: Deficit Deadlift 375 x 10, 10

Review

Very good session.