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!
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09-29-2008, 08:46 PM #1
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
JerG: Lifting, Cardio, And Food - My Journal.
Last edited by JerG; 09-29-2008 at 08:48 PM.
JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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09-30-2008, 07:17 AM #2
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09-30-2008, 09:26 PM #3
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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 fridayJOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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09-30-2008, 09:51 PM #4
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10-01-2008, 08:29 AM #5
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10-01-2008, 08:44 AM #6
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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?
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 blueberriesJOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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10-01-2008, 08:56 AM #7
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10-01-2008, 09:06 AM #8
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10-01-2008, 06:16 PM #9
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10-01-2008, 06:21 PM #10
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10-01-2008, 06:27 PM #11
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10-01-2008, 06:36 PM #12
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10-02-2008, 07:02 PM #13
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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.JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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10-02-2008, 07:04 PM #14
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10-02-2008, 07:08 PM #15
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10-02-2008, 07:10 PM #16
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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, hahaLast edited by JerG; 10-02-2008 at 07:12 PM.
JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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10-02-2008, 07:11 PM #17
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10-02-2008, 07:18 PM #18
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10-02-2008, 08:11 PM #19
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10-02-2008, 08:20 PM #20
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10-02-2008, 09:12 PM #21
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10-04-2008, 10:33 AM #22
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10-04-2008, 12:26 PM #23
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
What time you goin?
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.JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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10-04-2008, 12:48 PM #24
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10-05-2008, 05:04 PM #25
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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.JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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10-05-2008, 06:43 PM #26
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10-05-2008, 07:43 PM #27
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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10-05-2008, 07:46 PM #28
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10-07-2008, 08:06 PM #29
- Join Date: Feb 2007
- Location: Pennsylvania, United States
- Age: 33
- Posts: 8,613
- Rep Power: 4801
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.JOURNAL: http://forum.bodybuilding.com/showthread.php?t=110936481
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10-07-2008, 08:16 PM #30
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