RMcDonagh's log to having a normal body.

[RMcDonagh]

Intro

Since I was a kid and people knew what skinny was I've been the skinny kid, always underweight, low strength, ribs showing like a corpse, under <10BF% until I started bulking, awkward looking body. Well since May I've decided it's time for this **** to stop.

From now on I'm eating well, no more **** in my diet, no more ****ing about sitting on my ass playing Xbox, it's time to get strong and then get big. I've had enough of being the weak skinny ass kid, I want a body that people will recognize as being strong, I want to lift more than any of my friends can. I want to be ****ing normal for once, not some ugly awkward looking ****.

Real Life
My name is Richard, I'm a Junior in highschool. Right now I play golf and normally Rugby but I'm taking my Junior and Senior year off it to focus on getting the body I want and suppose a bit for school as well as from now on I have to do a minimum of 3 hours of study 5 days a week from here on. No hobbies really, Gym, Golf, hanging out with friends, **** all else really.

Don't know what I want to do yet in life so I need to do a **** load of study in school so I do well in my exams and have the most options open to me. Army has always appealed to me.

Goals And Current Lifts

My goals are to get to about 205 Ibs (approx 95 Kilos) by September 2011, when I'll start college or either enlist in the army, most likely the 16th regiment of the British Army (The Paras).

I don't have any long term goals for what I want lift. Currently it's just hit my own BW or higher in each lift, ye, I am that week that I still haven't hit my BW in Squats and Bench.

Exercise: Current / Target
Bench: 110x4 / 180x8
Squat: 135x5 / 220x8.
OHP: 65x3 / 90x8
PowerClean: 95x5 / 155x8
BB Row: 82.5x5 /
DL: 155x5 / 310x8


Diet

Right now I'm eating quite well, I'm still bulking but I've changed it to a clean bulk as my BF% was going up hugely during my dirty bulk while my lifts weren't going up so I figured might as well try it clean.

Average days diet:
Morning:
Protein shake, 1.5 scoops, 35g protein.
Chicken roll, approx 25-g30g protein, 30-40g carbs, 3-5g fat.

Snack: 100g chicken fillet, approx 20g protein, 2 hashbrowns, approx 20-30g carbs, 5g fat

Lunch: Varies, usually will contain 25-30g protein, 30-40g carbs, 5g-10g fat.

Snack: Depends whether I'm going to the gym or not after school.
Gym day: 3 scoops No Xplode, no snack.
Rest day: 100g of Almonds.

Dinner: Usually 30-40g of protein, 40-60g in Carbs, 5-10g fat.

Snack before bed: 1.5 scoops protein shake, 35g protein.

Average day:
Protein: 170 +/- 20g
Carbs: 190g +/- 20g
Fat:70g +/- 15g

Pretty much the 4/4/2 ratio, not entirely concerned about as long as I'm close to it.

Workout

Currently doing Rippetoe's SS, was doubting it at first but after doing it for the first time and barely being able to move afterwords I do realise it is an effective program. I assume 9/10 people know what Rippetoes is so I wont go into detail about it.

Rippetoes FAQ for the people who don't know it.
http://forum.bodybuilding.com/showthread.php?t=117429161


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Thanks for reading anyway, will appreciate posts, comments, support etc. Will rep those who are helpful and supportive.

Thanks
~RMcDonagh.

[RMcDonagh]

Todays workout

Did workout A of Rippetoes today, can't go gym tomorrow or Tuesday so did tomorrow's workout today.

Workout A:
W xRxS
Bench Press: 105x5x3, failed the last rep of set 3 so should get it next time.
Squats: 121x5x3, tried 135, got the first set but knew I'd fail the next set if I tried.
DL: 155x5x1, did it with ease so I'm going to go 10 Ibs heavier on Friday.
Dips: 25x8x3 Still can't do Dips as of yet so I did it between 2 benches, legs on one, hands on the other.
Core: did about 10 minutes various core exercises, streched my upper abs to much so stopped.


Felt pretty good leaving, legs felt like jelly and my abs were burning so I knew it was a good workout. First time doing Rippetoe's and I already love it, not filled with volume, just about progressing onto heavier lifts.

~RMcDonagh

[RMcDonagh]

Was doing workout B today, went very well. Set some new PR's. I had weights for gym class today so I also maxed out on my DL as well since I wont be doing it much today.

Weights class: (Was at 11.20 till 12)
Deadlift: 220x3x1 NEW PR, gone up 65 pounds in my new DL max, extremely happy
Ez bar curls: 65x5x3

Pre-workout: 2 scoops No Xplode

Workout B: W x R x S
Bent over rows: 90x5x3
Squats: 130x5x3
Powercleans: 100x5x3 NEW PR
Dumbell preacher curls: 20x8x3

Post-workout: 2.5 scoops ON 100% Whey, 60g protein in total.

Diet was pretty good today, low in fat, normal carbs, high in protein.

Overall I'm extremely happy with today, significant jump in my DL and a new PR in Powercleans so I'm really starting to like Rippetoes.

[athlete1010]

Keep up the good work. I am built like you (6'4" 165) and am also looking to bulk up alot. It will be good to see your progress!

[Bigchrome]

Nice new deadlift PR! keep getting stronger! I don't know too much but Need help with anything just ask! Subbed.

[RMcDonagh]

Since I'm actually getting some replies now I might keep this log up.


Keep up the good work. I am built like you (6'4" 165) and am also looking to bulk up alot. It will be good to see your progress!

Thanks for the post man, if you have a log I'll certainly watch your progress as well, I'm finding it very hard to put on weight and muscle but when it happens it's certainly feels more rewarding.


Nice new deadlift PR! keep getting stronger! I don't know too much but Need help with anything just ask! Subbed.

Thanks man, I'll sub to yours. Found out my DL form is pretty wrong so I've dropped down 30k and I'm now lifting lighter with better form and I can already feel the difference. Need to get squat technique, found out I'm struggling with it as I have no flexibility in my hips / gluts / hams so working on those now.

[RMcDonagh]

Had a great legs workout today. Short and sweet but worked every muscle hard

Exercise: W x R x S
Squats: 140 x 5 x 3
Leg Press: 270 x 5 x 3
Ham curls: 130 x 8 x 3 (forget exact weight, roughly around this)
Lunges: 75 x 8 x 3
Seated Calf raise: 90 x 8 x 3
Standing Calf raise: 175 x 8 x 3

[Ruins]

What happened to starting strength?

[Lencho]

I am here to fix your squat problems.

[Lencho]

I was told the same thing you were about not being able to stay upright largely because of flexibility issues. It may take a while, but this is something you can easily remedy.


Step 1 - Don't stop squatting. Yes, you're going to continue to have that forward lean, but still - don't stop. Just be mindful of how deep you can go and how much weight you can handle. Also, focus and concentrate on staying upright. You are still going to lean forward, but this will at least get you thinking about it. Also, make sure that your bar placement, hand placement and elbow position are all conducive to staying upright.

Step 2 - Static stretch immediately after you lift. I'm talking just basic, straighten out your leg and touch your toes type stretching. Stretch your hips, hams and glutes, doing each area twice for 30 sec. each. There 's a link on glutes below that gives you a good hip stretch.

Step 3 - Stretch EVERY night. Get into a squat position and go down. Hold it for 15-20 seconds, all the while focusing on keeping your back upright. When you're able to get nice and deep and hold it comfortably, widen your stance. Get as deep as you can while still staying upright. If that's not quite all the way down, just hold it where you feel comfortable. Soon, you'll be able to get deeper and deeper with that foot placement. When you get as deep as you can go, widen your feet even more. The idea is to eventually get your feet ridiculously wide (wider than you'd ever use to actually squat).

Here's an article on glute activation. It will give you an idea of how to activate your posterior chain. When you strengthen and learn how use your hams and glutes in the squat, you're lower back will no longer feel the need to take over, thus getting rid of the forward lean (hopefully).

Glutes (http://www.tmuscle.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth)

Here's another thing to remember: You might just have a slight forward lean when you squat. Some guys stay up naturally, others lean forward naturally. Either way, it shouldn't keep you from getting a big squat.

Jesse Kellum - Very upright in the hole.

http://sp4.fotolog.com/photo/36/32/103/vitz/1244477077043_f.jpg


Ed Coan - A slight forward lean.

http://www.straighttothebar.com/images/posts/070227_coansquat.jpg



Jon Grove - A little more pronounced forward lean, IMO.

http://www.ivankobarbell.com/Action/COTT2-Jon-Grove-4.jpg



You should be able to find videos on youtube of all three of these guys.



Last thing:

Don't think, "Okay, I'm going to do this, and three weeks from now my form will be great." When I started seriously squatting, my form was pretty much sh*t. It took a year before I could say to myself, "Hey, my form isn't quite as sh*tty as it used to be!", and another year before I could say, "I think my form has gotten to be fairly decent." Just work hard, get stronger and more flexible, and reevaluate in six months or so.


If you keep this journal up, I'll keep following along.