Skinny Fat Program

[invadergames]

Doing rippetoes...
I'm skinny fat, and am looking to bulk clean and hopefully eventually drop the bf%. You can check my pics below to see where I'm at and the skinny fat... First bulk, then cut afterwards.....

Stats:
Height:5'10-5'11
Weight: 155
Age: 19


Previous Workout:
Food Intake: 200g Protein
Sleep 7 Hours
Squat(Smith): 185 5, 5, 5,
BB Rows (First time) : 105 5, 5, 5
Military Press (First time) :50 5, 5, 5
Chinups: 8, 8




Today's Workout:
Food Intake: 200g Protein
Sleep 8 Hours
Bench:
160 5, 5, 5,
Squat (First time with no machine, picked a light weight to be careful): 110 5, 5, 5
Deadlift: 200lb 5
Dips: 8, 8
Decline Bench Press 15, 15, 15

[invadergames]

I'm going to post every other day with the diet of the past day and the present day, along with the present day's workout. Sorry my initial posts are so brief... I"m in a hurry. I'll be more colorful as I go on, I promise...

[invadergames]

Yesterday I had a good 200g of protein and had gotten 7 hours of sleep.

Today I got 250g of protein.... I hated chicken and protein powder today. I got a good 10 hours of sleep today.

I felt energized before and after the workout... I just wasn't tired...

Anyway, here's what happened today:
Squats: 120lb, 5, 5, 5 <--- seemed a bit easy...I'll jump up next workout, I jumped up 10 pounds from my first test workout without the smith machine
Standing Press: 55lb, 5, 5, 5, <---- moved up 5 pounds from last week, but still seemed a bit too easy
Bent Over Rows: 70lb, 5, 5, 5, <--- Seemed easy, I'll jump up again, disregard teh BB rows in the OP, it's the wrong weight
Dips 10, 10 <--- went low, my arm socket started to bother me though
BB Curls 50lb, 10, 10 <---- went slow and kept elbows right against rib cage, no swaying, focused on bicep... died on 9 and 10 of 2nd set
TriEx --- 70lb, 8, 8,

I'll jump up again next workout....

[Tyr616]

im going to subscribe we are kind of in the same situation.

[invadergames]

im going to subscribe we are kind of in the same situation.

The more the merrier.... good luck to you bro...

[invadergames]

So yesterday I intook a good 220g protein and kept it around a 3000-3500 caloric intake. Got a good 10 hours of sleep... LOVED it

Today, I got around 230g of protein and kept it around 3000 calories..... but I'm again, I'm starting to hate whey protein even more and despise dry chicken.. sacrifices for bulking and eating cleanly... I also got a good 8 hours of sleep last night.


Today's Workout:
Squat: 125, 5, 5, 5, <---- Up 5 pounds, will move up again, getting REAL low
Bench Press: 160, 5, 4, 3.5, <---i actually did 5 each set, but this is how much i got without any assistance at all from a spotter..... i'mma need to reset AGAIN... wtf
Deadlifts 205, 5 <---up 5 pounds, used a little back on the 4th and 5th rep, I'll have to pay close attention next time.
Chinups: 8, 6 <---- i don't think i gave myself enough rest before starting the second set.. .i really struggled just to get 6
Abs: 15, 15 <---- was really lazy about this....especially if i want ripped abs when i lose this fat i'll prbly gain with bulking

Afterwards... Today I was a bit tired after my workout, which I guess means I'm doing something....


-----------------------

I guess, on a side note, I should list my goals.

I want to get to around 165-170 and fill out my frame with muscle. Seeing as I'm 5'11 and only 155 pounds with a bunch of flab, I was told I was "skinny fat" and that I needed to gain muscle to fill up the areas with flab. I really want to bulk as cleanly as possible because I don't want extra fat. In the end, all I really want is a nice build with my abs showing, with a drop in body fat percentage... which will hopefully get rid of the flab around my body and the bit of weight in my face. I hope this program will help me, if anyone has any input, PLEASE feel free to chime in as I continue to post my log...

[invadergames]

Diet Day before yesterday: 3500 around 240g protein. 6 hours of sleep.

Yesterday's diet: 250g protein 3500calories 5 hours of sleep. <-- sucked

Yesterday's workout:
Squats 135 5, 5, 5<----- Up 10. Very slow, had to turn my foot a bit to get the last two reps on my last set....
Standing Press 60, 5, 5, 5, <---- up 5 pounds
BB Rows 75<--- 5, 5, 5, <--- UP 5
Dips (Chest Version? I think) 10, 10 <--- I went really low, but is this the chest or tricep version?
Abs - 15, 15

[Lonepilgrim]

Hey good luck, keep tearing up the weights---yeah I cant get enough sleep ether

[invadergames]

Yesterday
Diet: 180g protein
Sleep: 5 hours

Today's diet:
Diet: 180g protein
Sleep:8 hours

My workout was so bad today... perhaps because of the diet or sleep? But I just don't see how the little dip in both of them could have such a pronounced effect on my workout today... When I was squatting I could feel the soreness in my legs even before I started.. On the other hand... I felt really comfortable with the bench press today... real good reps, slow, controlled.. though I didn't hit my last rep on my last set....

Squats: 140, 5, 4, 4, (I was extremely weak in this today, even though I only jumped 5 pounds instead of 10... and my form was sloppy and my last rep required me to push off the guard rail with my hands to ensure i got up....
I think this is due to the fact that I get usually lower than 90 degrees and I tried to do it with this weight and was unsuccessful... but even so... I was just so sore and unable to do it.)
Bench 160 5, 5, 4 (a reset) --- real comfortable, may do one more reset before moving up... we'll see how I feel next workout
Deadlift: 210, 4 <--- up 5 pounds, I was only able to do 4, and the last rep was nothing to brag about either.....

I decided against accessory exercises today, because I was extremely pissed about my main lifts barely moving, despite the modest jump from last workout... which brings me to my next question:
"I jump up 5-10 pounds EVERY squat, deadlift workout if able, correct? not weekly...right?"
I ask because I just don't think I'll be able to continue to move up at this rate. I'm prettty pissed.. if anyone can help give guidance, I'd appreciate it.

My next workout will be Monday -- hopefully by then I'll be able to have enough rest to be ready... we'll see. REALLY PISSED...

[Tyr616]

Yesterday
Diet: 180g protein
Sleep: 5 hours

Today's diet:
Diet: 180g protein
Sleep:8 hours

My workout was so bad today... perhaps because of the diet or sleep? But I just don't see how the little dip in both of them could have such a pronounced effect on my workout today... When I was squatting I could feel the soreness in my legs even before I started.. On the other hand... I felt really comfortable with the bench press today... real good reps, slow, controlled.. though I didn't hit my last rep on my last set....

Squats: 140, 5, 4, 4, (I was extremely weak in this today, even though I only jumped 5 pounds instead of 10... and my form was sloppy and my last rep required me to push off the guard rail with my hands to ensure i got up....
I think this is due to the fact that I get usually lower than 90 degrees and I tried to do it with this weight and was unsuccessful... but even so... I was just so sore and unable to do it.)
Bench 160 5, 5, 4 (a reset) --- real comfortable, may do one more reset before moving up... we'll see how I feel next workout
Deadlift: 210, 4 <--- up 5 pounds, I was only able to do 4, and the last rep was nothing to brag about either.....

I decided against accessory exercises today, because I was extremely pissed about my main lifts barely moving, despite the modest jump from last workout... which brings me to my next question:
"I jump up 5-10 pounds EVERY squat, deadlift workout if able, correct? not weekly...right?"
I ask because I just don't think I'll be able to continue to move up at this rate. I'm prettty pissed.. if anyone can help give guidance, I'd appreciate it.

My next workout will be Monday -- hopefully by then I'll be able to have enough rest to be ready... we'll see. REALLY PISSED...

You can keep trying to up the weight every workout def, but just make sure you don' t sacrifice your form too much and eventually you will have to slow down at that rate.

[invadergames]

So I'm late in entering this but...
3/16...
Slept 6 Hours, 230g protein

3/17
Slept 5 Hours, 180g protein...
but again...
my workout wasn't too great

Squat: 130, 5, 5, 4.5 <--- went down, but for some reason, my quads were still dead... I don't know what's up
Bench: 160, 5, 5, 4.5 <-- hoping to nail next workout and finally move up
Deadlift: 210, 4.5, <--- better than last time, but still coudln't completely get that last rep, stalled and put back down halfway...

I'm hoping my results will be better today... we'll see.. but I haven't go much sleep because of midterms, and that's not really helping anything at all... I'll post later today...

[invadergames]

Yesterday:
6 Hrs Sleep, 220g protein

Today:
5 Hrs Sleep 230g protein

Today I felt so much better... I really couldn't say why, maybe it's because I took an hour nap before working out? Whatever the case.... It just felt a lot better and it made my squat sets (reset) seem like nothing.

Squats: 135, 5, 5, 5 <---- went real low and was able to hit everything rep perfectly... no fatigue... was really happy about this
Military Press: 65, 5, 5, 5 <---- up 5, was happy about the heavier weight, though I did struggle with the last reps, which I think means the weight is just perfect
BB Rows: 75, 5, 5 <---- up 5, could really feel it in my back this time... I paused a bit as I brought it into my chest, so that way I could feel the burn... is that ok?
Dips (Chest Version): 12, 12,
Abs STEEP Decline 15, 15

Overall,
I liked this workout and was happy with the gain and the squats, despite the reset. I'm going to destroy that next squat workout.

[invadergames]

3/20
6 Hours sleep, 220g
3/21
8 Hours sleep, 180 grams, I was stuck in the airport 'cause of delays and cancelations, so no work out... which really pissed me off.. anyway, when I finally got home I slammed a steak sub, which I think may have really helpd me out that next morning

3/22
I was able to throw up weight today like it was nothing, even after a couple of jumps in weights in my lifts.... I think it had to do with the extra rest (2 days) and the extra calories and carbs, that I got from the late night sub, because I might not be getting enough I guess since I only pay attention to the protein mark of 200g.
7 Hours sleep

Squats: 135, 5, 5, 5, <---- up 5lbs was too easy, which is something I love to see
Bench Press: 165, 5, 5, 4.5 <---- up 5 lbs and beasted through it, though I couldn't get that last rep.. no worries... next time I'm smacking it
Deadlifts: 215, 5 <--- up 5 pounds and was able to hit all reps despite not hitting all reps of 210 2 days ago, I felt really good so I tried this weight anyway
Abs Decline:15, 15,
Leg Lifts: 15
Dips: 12, 12

Overall, I think the lesson is that I just need a few more carbs to increase weights as quickly as I am.. I'm excited to see how much further I can go at this rate...

[invadergames]

3/23:
6 Hours Sleep 250g Protein

3/24:
6 Hours Sleep 240g Protein

I guess my original problem was that I wasn't getting enough carbs.. now my weights are jumping and I feel like the workout was nothing... I'm enjoying it

Squats: 140, 5, 5, 5 <-- Up 5 pounds, and was still easy.. I'm jumping up 10 next workout
Military Press: 70, 5, 5, 5 <--- Up 5 pounds, these reps were hard, namely the last one, I might do this weight again or move up 5... depends on how I feel next workout
BB Rows: 80, 5, 5, 5 <--- Up 5 pounds, these reps weren't that bad.. but then again BB Rows never really are for me.. I'm jumping up again next week
Leg Lifts: 15, 20 <-- I really need some consistent ab workout that'll hit every part of my abs... we'll see what I can come up with..
Chinups: 7,5 <--- wasn't able to do as many chinups as last time though... can't really explain that...

Anyway... lesson learned.. make sure I eat enough, even if I do hit the protein mark... making sure I get enough carbs in the process... Excited to jump up again

[invadergames]

Yesterday's workout:
6 Hours of Sleep + A days worth of work before the workout

250g of protein the day before and the day of

Squats: 150, 5,5,5 <--- Jumped up 10 pounds and still foudn it rather easy... I'm really happy with how this is progressing.. though my next weight jump may only be 5 pounds to ensure that I maintain proper form
Bench: 165, 5, 5, 5 <--- This workout was real easy, I didn't feel the least bit tired afterward, I'll be moving up (Finally) next bench workout
Deadlift: 225 5<--- jumped up another 10 and felt it was real easy. I felt I could have a done few more reps.
Dips: 15, 10 <--- died on triceps the last set

I'm really happy with my jumps in weights each workout, I've been taking in a lot of protein and carbs to make sure that I can do this, but it looks like I'm putting on a bit of weight in the proces... not anything huge, and perhaps some is water weight (face is a bit swollen), but I am DEFINATELY going to need to cut big time later. I'm wondering how much I should let my weight go up before I cut again, but I'm going to go up to about 165-175 and judge how I look once I get there. Regardless, I love the progress and hope to keep tearing up my deadlift and my squats, and inching my bench press up there.

[invadergames]

Today was really rushed, really pressed for time.... so I only got my major lifts in, no accessory work today

Squats: 155, 5, 5, 5 <--- up only 5 pounds, but I made sure to get low, though it was a bi tmore difficult today to get through the set, which means I'm progressing, i guess, next workout I'll jump only 5
Military Press: 75, 5, 5, 5 <--- up 5 pounds, I barely got the last reps, I may have to do this weight again and make sure my technique is perfect... we'll see how I feel
BB Rows: 85, 5, 5, 5<--- up 5 pounds again, each time I do this it gets more difficult, but I'm always able to get through the set just fine, i'll be jumpin up 5 again next workout

Again, I'm progressing rather quickly, and I'm pretty happy about it, I just have to make sure that I keep eating enough so that way I'm not too sore or that I don't stall in the middle of a workout... today was a bad workout, and by that I mean short, because of my being pressed for time, I hope I never have to do that again... I feel ****ty about having to cut my accessory work... overall though, it was a good workout

[infiNatey]

Hey, I just started on Rippetoes SS program 2 weeks ago. I'll be following your journal, check mine out if you have time.
I'm jealous of your bench, its my weakest exercise (weakest in a relative sense, its obviously better than military press and rows).

[invadergames]

Here are my one month progress pics... these past 2 weeks, I've been forcing myself to walk with my shoulders back... so that explains the change in my posture....

Anyway, I think I put on a bit of weight.... noticeable fat, not much muscle definition I think... but my lifts have improved quite a bit, so I couldn't say for certain if I'm eating too much or what... let me know what you think...

Any clues as to where my bf% is at? I still have a bit chubbiness in my face and still have the love handles... After this bulk, I want to make sure I get my bf% low enough to get rid of the handles and the chubbiness around my body, so I can cut up my arms and slim down my face...After all this bulking and cutting, I would actually prefer to be be lean, almost no fat and pure lean muscle


Anyway, I'm going to be continuing this bulk for at least 2-3 more months, we'll see what happens then...

Sorry for the weird lighting...

[infiNatey]

Can see some weight you put on in your midsection, other pics look similar

[invadergames]

Past Two Days Diet:
210g protein 3000-4000 calories

Today's Diet:
220g protein 3000-4000 calories

Bench:170, 5, 5, 5 <--- Up 5 pounds and hit every single rep, even the last one but barely... and i lost all form on it, I'm probably going to do this one again one more time before moving up... but I'm really surprised I jumped up and hit them all
Squats: 160, 5, 5, 5< --- up 5 pounds, but really bad form, and not really sure if i went low enough... for some reason this lift is giving me the most trouble... i'm going to do this weight again next workout
Deadlift: 230, 5 <--- up 5 pounds and hit every rep, pretty happy with it, but may do it again, just for perfect form
Dips: 15, 15 <--- died on the last rep... turned all red and collapsed after the 2nd set
Abs: 15, 15, 15 <--- on a STEEP decline.. going to need to add weights now

I'm really happy with my jumps I'm nearing the hypothetical peak before reset given on rippetoe's stalling and resetting section for both my bench and my deadlift... but my squat is really lagging behind... I don't know what could be the cause especially because my other lifts are going up.... I hope it's just a fluke, but I don't think so, especially because I bench press more than I squat....



----
on a side note, I'm gaining a bit of fat.... I actually fit into my jeans now without a belt

[thedrivenone]

Exact same mold as you dude. 5'10, 150lbs, 13% BF. Skinny fat. Worst possible scenario. Anyways, my log is called the TheDrivenOne- The Passionated Expierence.

I've stopped thinking 3 weeks ahead, and am thinking months ahead. I'm clean bulking for a long ass time. Maybe a little less than a year, add a good solid 25-30lbs. Hopefully we can communicate and make this rough situation into a bright one.

[invadergames]

Yeah, hopefully man, I'll drop by your log.. I'm looking forward to putting this physique behind me, and we can motivate each other to reach our goals

speaking of being 5'10, when I went home for break last week, my parents asked me if I grew... I'm wondering if it was just the deadlifting, sleep, or what, because I haven't really grown since 9th grade --- I've been the same height ever since. I'm guessing I'm around 5'11 now... we'll see next time I get a real measurement

[thedrivenone]

been the same height since 9th grade too. it blows the cawk to be that way.

I love my long arms, but I'm 5'10, and have a 6'5 wingspan so getting guns is a challenge. I just wish I was 6'5 with a 5'10 wingspan.

Anyways are you just starting this clean bulking program? If so, 3000-4000 calories is a lot. I'm working around 2400 cal and I'm just starting. Next month will be about 2650. Then about 2900. When I hit the summer though, I'm just going STFU & EAT and sleep. Every day!

[infiNatey]

haha, tell me about the long arms! I'm 21 now and have been 6 feet tall since grade 9. You guys probably both have similar builds to me, I'm just an inch or two taller. Are we all doing rippetoes, or just all bulking up?

[invadergames]

Honestly? I would prefer to be cut and lean... but I've been told to bulk up and then cut down, since that makes the msot sense. So I'm doing rippetoe's and for now I'm bulking up.<--- Did that even answer your question? lol

Anyway, to tell you the truth I usually eat around 3100 max, but there are days once in a while when I eat more. Problem is that when I was eating the 2400 cals... i wasn't seeing many gains and stalled a bit, so I upped my caloric intake, but now I'm gaining a bit too much fat, so I'm going to lower it a bit again. I got a protein powder (it also tastes good, cookie dough from ON's 100% Gold Standard whey) now so I should be able to get the grams in without all the extra calories and fat from getting it from other sources.

Good luck to you guys... I'll be watching you both.

[invadergames]

Yesterday's diet: 200g protein 3000 cals
Today's Workout: 220g protein

Squats: 160, 5, 5, 5 <--- hit every rep great, will move up 5 pounds next workout, i also added a warmup set, which helped a bit
Military Press: 80, 5, 5, 5 <--- hit every rep, but near the end got sloppy, probably should have done 75 one more time, anyway, I'll be doing this weight again next time
Rows: 90, 5, 5, 5, <--- was a good weight and did nice slow reps
Chinups: 7, 4 <--- died out pretty quickly today, though I had so much energy afterwards, but not in the muscle groups I had worked out :)

Anyway, I'm progressing, albeit slower than I wanted to on the squats, but it's still moving up, I have to get this up, because, as present, I'm benching more than I squat..... which is just wrong.

I'm also going to clean up my diet a bit more to prevent more fat gain.

So far, so good...

[thedrivenone]

haha, tell me about the long arms! I'm 21 now and have been 6 feet tall since grade 9. You guys probably both have similar builds to me, I'm just an inch or two taller. Are we all doing rippetoes, or just all bulking up?

I'm just bulking up. I care about fat, but I don't see how I'll get fat if I'm always eating well, doing cardio regularly, and at times doing an anaerobic workout session.

I'm adjusting to the bulk, it's my 3rd day into it...mine was legs today, and i figured out there such bitches.

[mightymice]

I just started starting strength this week , im 5'10 160 lbs and about 14% body fat lol. I'm trying to bulk too but definitely worried about getting fat before the summer. I cant decide if I wanna bulk for a while or 2 months, and then cut down for last half of summer.

[invadergames]

I don't really want to keep the extra fat during summer either, but I figure I'll bulk for all of april, and all of may, and then cut down? Well, it all depends on how this bulk goes...

[thedrivenone]

I just started starting strength this week , im 5'10 160 lbs and about 14% body fat lol. I'm trying to bulk too but definitely worried about getting fat before the summer. I cant decide if I wanna bulk for a while or 2 months, and then cut down for last half of summer.

thing is 2 months won't do much. i'm just going to gradually bulk take it month-by-month. I'm adding 150cals per week on my diet. I hope my beginning of May I can eat about 3000 cals at least. I may try some supps around that time. I want my strenght to go up, my eating capacity to go up, and then I'll find the right supplement.

[invadergames]

I'm very disappointed with today's workout... maybe I didn't eat enough today?

Anyway,
Bench: 170 5, 5, 4, <--- really bad today, I needed a spot on the 5th of my 2nd set, and I needed a spot on my fourth of my last set and wasn't able to put up a 5th rep at all.
Squats: 165, 5, 5, 5 <--- only think I'm proud of in this entire workout, may work with same work next time before I move up
Deadlift: 230 0--- couldn't grip the bar good to do reps, perhaps I was just so tired from the squats, almost slipped out of my hands halfway through the first rep -- this reallllllllyyyyyy pissed me off
Curls: 70lb 7, 4,

Maybe I need more protein earlier in the day? I got enough sleep.....

[infiNatey]

You should be getting protein at every meal, but it wont be your protein intake that gives you energy during a workout. You need to be eating some carbs before a workout, I try for some whole wheat pasta and chicken before my workouts.

I think I'm correct with carbs being what you want, if I'm not, someone will correct me I'm sure.

[IWantIt]

Yeah man nice log going, repping you since I don't know why you're in the red. However, go into the nutrition section and learn about pre and postworkout nutrition, proper dieting etc. Protein isn't everything. good luck

[invadergames]

Thanks, guess I didn't have enough carbs pre workout... i'll read the thread and rep back for you.

[invadergames]

Today I weighed myself for the first time in forever and was at 160.25lbs. Which means only about 20 more pounds to go before the bulk ends.

I also took some spaghetti and a nice preworkout shake, and I think that, along with the warmups which I don't usually do, did the trick for my squats,
I also got 8 hours of sleep <--- loved it.

Squats: 170, 5, 5, 5, <--- really easy today after the warmups and what not. I'll be jumping only 5 though, just to be cautious, next workout.
Military Press: 80, 5, 5, 5 <--- was really hard to do, I was arching my back today, so I may lower it next workout, but will definitely not go up
Rows: 95, 5, 5, 5 <--- was a bit difficult, but could still do it to do, I'm not sure if my form is perfect, though its not bad, i'll be careful with this. i prbly won't go up.
Chinups: 4, 7, 4

My shoulders were dying by the end of the workout. I'm happy with my squats going up, I"ll be jumping up again, since it was so easy. I think the extra carbs + warmup really did the trick for me.

[invadergames]

This was actually supposed to be entered two days ago, but with exams and whatnot, I've been delayed.

Squats: 175 <--- 5,5,5 Went up 5 pounds and did well, but will move up another 5 next workout
Bench: 170, 5,5,5 Last rep on the third set I died out but got it, I'm debating whether or not to move up next workout, we'll see how I feel
Deadlifts: 210 5 <-- reset, mostly to get my perfect form back

It was a short workout because this week was exam frenzy. Later today I'll post my workout for the day.

[invadergames]

Today's workout: Only 6 hours of sleep, thanks to exams.
210g protein

Squats: 180lb 5, 5, 5, <--- decent form, but only moving up 5 to ensure that it stays that way
Military Press: 80lb 5, 5, 5 <--- hit every rep but still arched back a bit during reps despite staying at the same weight, i may move down if i don't have my form perfect next workout
Rows: 95lb, 5, 5, 5 <--- same weight, hit every rep, will probably move up, but want to make sure my form is perfect force. I don't accelerate as I pull it in, so I may watch a couple videos to ensure I'm doing it right and adjust accordingly
TriEx: 70lb 6, 8 <--- same weight as before, but my triceps were dead
BB curls: 50lb, 10, 10 <--- same weight as before, but my biceps were dead
Abs: STEEP Decline, 10, 10 <--- I really need to find a consistent ab workout that will work for me.


Overall, I'm happy with my squats moving up, albeit not as quickly as in the beginning. My press, however, is another story and isn't really moving up at all, mostly stalling. We'll see how everything works out as time passes.

[invadergames]

One month lift progress:

Age 19
Weight: 154-160

Squat: 110--->185 (+75) Deceptively high because I first started my squats without the smith machine to be really low as to maintain proper form, and have been progression at 5lb increments now.
BB Rows: 70--->95 (+25) Starting to slow down, may even need to stay at this weight
Military Press: 50--->80 (+30) Haven't moved in three workouts from this weight, probably going to need to reset
Bench: 160--->170 (+10) Moved up 10lbs, probably moving up 5lbs next workout
Deadlift: 200lb --->230 (+30) Somewhat of a stall, haven't been able to move this weight ever since my squats have been moving up. May need a reset.

[invadergames]

Today's workout:

Squats: 185 5, 5, 5 <--- hard and needed a spotter just in case, will do the weight again
Bench: 175 5, 4, 3.75 <-- happy about jumping up, but will probably be on this weight for awhile though
Deadlifts: 225, 2 <---- ever since my squat went up, I haven't been able to deadlift as much... i'm going to have to lower my deadlifts to 185 and work my way up
Abs: 10 only body weight, 7 with 10lb weight, <---- i really need to get a good ab workout regimen together


Though I'm happy with the squats and bench moving up, I'm really disappointed that I haven't been able to have a dead lift workout that went well the past 2 times I've done it. I think it's because the squats are getting more taxing on my legs. Anyone else encounter this problem, or have any ways to remedy the situation? As of right now, I'm going to lower my deadlift weight to about 185 and work back up again.

[invadergames]

Today's workout:
Squats: 185, 5, 5, 5 <----- same weight, this time was easier... will move up next workout by 5 pounds
Military Press: 80, 5, 5, 5 <---- still pretty bad form... will reset at 65-70lbs next workout and move back up
Rows: 100, 5, 5, 5 <--- decent form... but still ain't feeling the workout that much
Chinups: 7, 6


The workout today was alright. I maintained my squats and will move up, but the military press is still ****, so I'm going to reset it. On another note, my brother, who is 3 years younger than me, has been able to jump up 20lbs in weight on his bench (185 now) in the time it took me to jump up 5 (175). That's annoying.. I wish I put my better years of hormones to better use. Ahh whatever.

2 more months of bulking... or 15 more pounds... whichever comes first.

[invadergames]

Today I finally found a good scale, not old and a guessing game like the one I measured with a week ago. I'll try to start weighing myself every workout, since I may be putting on weight too fast. Only time will tell....

Weight: 163.5 (Only 12-17lbs left on this bulk)

Squats: 190, 5, 5, 5 <---- went up 5 and hit them all, will probably go up another 5 next workout, but will review my form because someone said my feet were spread apart too much, making my knees shake as I go up, he said I was going too low?
Bench: 175, 5, 5, 3 <---- hit all in my second set, hopefully will get the last two reps next week and go slower on my reps
Deadlifts: 200, 5 <--- reset because of not being able to do it for the past couple weeks, started at 200 and found it doable, will jump up 5 or 10 depending on how fatigued I am next workout....

Only did my main lifts since I was short on time..... Regardless... I'm progressing nicely, though I may be putting on too much fat right now... I'll be watching the scale to make sure I'm not putting on weight too fast....

[invadergames]

I've been MIA, but I'll get back to logging.
The last week has been rough with exams and sickness, which ended in my missing a workout. I'm pissed, but life goes on.
Monday the 21st:
Squats: 195: 5, 5, 5 extremely hard, so did weight again the next workout
MP: 65,5,5,5 reset, because of bad form before, but not perfect so did wight again
Rows: 100,5,5,5 Good, move up 5
Abs: 15, 15

Skipped workout in between because of hecticness (pissed about it, first skipped workout in a month or so.

Saturday the 26:
Squats: 195, 5, 5, 5 did well, so move up 5
Bench: 175, 5, 4, 3 moved down, but will shoot for it again next workout
Deadlift: 205,5,5,5 easy, will move up next workout
Dips: 15, 12
Abs: 15, 15, 15

Monday, Today, the 28th
Squats: 200, 5, 5, 5, really easy, will move up
MP: 65, 5, 5, 5, Will move up, too easy
Rows: 105, 5, 5, 5, good workout, but will move up
Abs: 15, 15, 15
Chinups: 5, 3, no power left, last exercise done

Weight: 167.0 <---- This has a bit of water weight factored in because of the time I weighed myself, but I think I need to cut back on my diet since I'm gaining weight a bit too quickly. That's about a 2.5 pound gain in 10 days.

[invadergames]

Squats: 205, 5, 5, 5 <--- the last set seemed easiest, even though I did a warmup, this is up 5, will move up 5 again
Bench: 175, 5, 4, 4 <--- if I can't get this again, I may need to reset
Deadlift: 215 5 <--- good, but I didn't like my form that much, so I may need to do this again
Dips: 15, 9
Abs: 15, 15, 10

Weight: 168.... (I'm running into a problem with my weight, hopefully it's just water weight tho, I think I'm putting it on too fast, with little increase in my lifts, though rest and diet have been good, I just may be eating a bit too much. I'm going to need to cut sooner than expected, but I still want to wait until I hit 180 before doing so.)

I'll post pics soon, but I'm afraid my bf% has remained the same during my bulk and my body hasn't been recomposed in regards to fat muscle ratios.

[invadergames]

Because of the constant need for resetting, and slow progression, do you guys think it's time that I change up my workout? So that way I can gain muscle faster? I'm wondering if Rippetoe's is hindering me.

[invadergames]

I guess I'm talking to myself?... lol

Yesterday's workout:
Squats: 210, 5, 5, 5 <--- will move up 5 again next workout
Military Press: 70, 5, 5, 5, <---- will move up 5 again next workout
BB Rows: 110, 5, 5, 5 <--- will stay the same since this is getting hard now
Chinups : 6, 3 <-- died
Abs: 15, 15, 15

[Farley1324]

How much sleep do you average.

[invadergames]

lol

8-10 hours no joke. I honestly think my test levels dropped off and that may factor in.

[Farley1324]

lol

8-10 hours no joke. I honestly think my test levels dropped off and that may factor in.

No, that's not it. Get over it.

I don't recall seeing you list 10 hours sleep in the journal anywhere. I saw a lot of 6s and one 8.

[invadergames]

That's very true. I initially logged hours of sleep and diet and rest and diet was basically not so great then, but ever since I stopped logging it, it was because I started to sleep and eat well enough, so I didn't feel the need to write it down.

That's why I'm really questioning wtf is going on....

[Farley1324]

What does your whole diet look like.

Not just protein.

Calories, carbs, fat, carbs, what kind of foods, how often you eat, etc.


And: Are you gaining weight?

[invadergames]

I've moved up in the past 6 months a total of 30 pounds from 130 to 167, because I started working out and stopped running the 3-5 miles a day that I used to, because I was told to stop and start working out because I was "skinny fat".

In the past 2 months(when I started doing rippetoe's religiously) I've moved up about 15 pounds, but some of the gain was fat, and that's obvious. But my proportions have been the same.

I intake at 3000-3500 calories daily, and around 180g protein, around 180g carbs, and around 100g fat. I eat three times a day. My foods are mostly meat, bread, and spaghetti, but i have whey protein, and am taking black powder now.

[invadergames]

Yesterday's Workout:
Squats: 215, 5, 5, 5 <--- up 5, may redo, form slipped slightly, but was still good enough to move up if i want
Bench: 175, 5, 5, 5 <--- hit every rep, may do one more time to refine form, but may move up depending on how I feel (really happy about this)
Deadlift: 220, 5, 5, 5 <--- was easy, noticed the bar was smaller, so that really helped me, and from now on I will only be lifting with that bar.
Abs: 15, 15, 15
Dips: 10, 11

Weight: 166 <--- probably due to the time I weighed myself during the day... we'll see what happens...

[invadergames]

Haven't worked out in three days due to final papers, but I hit the gym again today, but was interrupted after my bench sets to go help set up a dinner, and when I came back.. after all that running I did for that dinner, I ****e dup my squats and deadlift workout. Anyway..

Squats: 220, 5, 5, 2 <--- really ****ed up, I'm going to do this again
Bench: 180, 5, 3, 3 <--- moved up 5lbs and was able to do pretty well.. I should be moving up again at the end of next week hopefully
Deadlifts: 225, 3 <--- I really had no business doing this especially if I couldna't get all my sqauts:
Abs: 15, 15, 15 (Steep decline)
Dips: 8, 8

Weight: 165, probably because I had done so much running around before weighing myself... otherwise i'm increasing my lifts while losing weight... which sounds great, but is probably not the case.

And... I also need to buy a belt... like now...

[invadergames]

2nd month lift progress:

Age 19
Weight: 160-165(though at a point 168 depending on time of day)
(+5) (+6 last month)... only 10 more pounds of weight to go

Squat: 185--->220 (+35) (+75 last month)
BB Rows: 95--->115 (+25) Starting to slow down, may even need to stay at this weight
Military Press: 80--->80 (+0) (+30 last month) Reset this month in order to get proper form and increase lift weight
Bench: 170--->180 (+10) (+10 last month) Moved up 10lbs again, hoping to increase weight a little more quickly this month
Deadlift: 230lb --->230 (+0) (+30 last month) Reset this month in order to get proper form and increase lift weight

Abs on the steepest setting of a decline bench are at 3x15, I may start working a weight into this as well

Dips are around 2x12, I will try to get this up to 2x15

Chinups are at 2x6, I will try to get 2x9... we'll see

I'm mainly pissed though about my lack of moving up in military press and deadlift, and my slow progression in my bench press. Hopefully next month proves to be better. I'm also going to start using a belt, since I haven't been, when squatting and deadlifting. My weight is my other issue. I want to get up to around 175 before I cut.. but my bf% seems the same as I started so I really want to cut, we'll see what happens, but I really hope I can reach 175 before I get sick of the weight I have on me (10 more pounds to go).

Pics will be coming soon.

[invadergames]

Today's workout:
Squats: 220 5, 5, 5 <--- used a belt for the first time, wasn't able to go exactly as low as before but my back felt 10x better, will move up 5 next workout
Military Press: 75 5, 5, 5 <---- good, will probably move up next workout
BB Rows: 115 5, 5, 5 <---- good, but slow, and wondering if I'm doing this right cuz i'm not feeling the burn in this one at all
Chinup: 1, 5 <---- just completely unable to do this...
Abs: 15, 15, 15

Today I worked out with a belt, and, after using it, I will never work without it again. I felt so much better, though it does prohibit me from going lower on my squats.. I may think that is a good thing because sometimes I go too low and almost topple over. All in all a good workout, but I wish I could have done better with my chinups.

[invadergames]

Today's workout:
Squats: 225 5, 5, 5 <--- used a belt again, and the set seemed easy.. a bit too easy.. I'm going to do this one more time and look at the mirror to make sure I'm going low enough with the belt
Bench Press: 180 5, 4, 3 <---- I did 5 on each set, but I had a spotter who was too eager to help.. hopefully I'll hit them all next workout
Deadlift: 230 5 <---- hit them all, but barely.. will do this one more time before moving up
Dips: 10, 10
Steep Delcine Abs: 15, 15, 15 <---- died on last rep, may add weight next workout

Weight: 166.5

[invadergames]

Squats:225 5, 5, 5 <---easy, good form, wil move up
Military Press: 80 5, 5, 5 <--- hit all, but still think this was too hard, will redo
BB Rows: 115 5, 5, 5 <--- going to redo, I don't like the way this feels right now
TriEx 80 7, 7
Bicep Curls 60 7, 7


I really don't like the slow progression of my Military press and BB rows, but I'll take what I can get, I guess..

[WorkingTitle]

Pictures?

[invadergames]

Yesterday's workout:
Squats: 230 5, 5, 5 <-- good, will move up
Bench: 180 5, 4.25, 3 <--- i felt sore even before starting this workout, i didn't get proper rest, i guess
Deadlift: 240 3 <-- too tired, I guess
Dips:10, 10

I noticed that I was still sore from my last workout and I should have waited one more day before working out... oh well....

Oh, and pictures will come as soon as finals are over this week, or I can squeeze some time in to do them... we'll see...

Weight: 169.5

[invadergames]

Today's Workout:
Squat: 235 5, 5, 5 <-- good, will be moving up
MP: 80, 5, 5, 5 <--- good, will be moving up
BB Rows: 120 5, 5, 5 <--- I wondered why I didnt' feel this workout for the longest time... it's because I haven't been using enough weight.. I'll jump up a good 10 pounds next workout
Chinups: 4, 5 <--- I haven't had enough energy for this exercise for the longest time
Abs: 15, 15, 15 <--- I haven't been able to add a weight... for some reason, when I ever I do, my right arm begins to spaz out as I keep it behind my head... is this because it's tired, with this being the last exercise I always do?

Weight: 169.3
Will be cutting at 175, i think... when I can upload the pics, I'll let you guys help me decide

[invadergames]

Today's Workout:

Squats: 240, 5, 5, 5 <-- didn't go low enough, was afraid because I realize the kind of weight I'm doing now, lol, will do again
Bench: 185, 4, 3.75, 3.5 <--- will do again, moved up and felt ok with it
Deadlift: 240 3 <----- i found out again that I can't do crap unless i use the skinny bar because my hands can't grip all the way around right
Dips: 10, 10
Abs: 15, 15, 15

Weight: 168, but definitely on an empty stomach, and dehydrated

Now that I'm done with finals, I'm going to be posting pics wihtin the next two days.

[WorkingTitle]

Wheres the pics?