Not ANOTHER SS log! ...BM's skinny to BEAST log...hopefully.

Hey guys, thought I'd make a journal to track my progress while doing Rippetoes! I'm pretty darn skinny and weak, and always have been lol. I'm looking to change that though, hopefully through this program. I started this program at 125 lbs and been able to get my weight up to 142lbs as of this morning. I'm not too sure when I'm gonna stop bulking...maybe 160-170 lbs? I think that's a good goal weight.

I'm currently on winter break, so have tons of time to get in my meals and work outs...a little worried I'm gonna skip a lot when school starts again, but I think I'm pretty focused at this point. I also work on the weekends at an auto part manufacturing factory which is funding my meals and weights haha.

I've been on this program for about 4 months now..except I've had a lot of off days, days where I had no motivation at all to hit the weights or a month where I'd forgo the original novice program and start a different one(Practical Programming cause it had chins lol...). I started again 2 weeks ago and have been going at it religiously and sticking to my schedule and the original novice program.

[B]The Original Novice Program[/B]

Workout A

Squat
Bench
DL

Workout B

Squat
Press
Power Clean

Start every week with A, B, A

[B]What I started with[/B]

5'6" 125 lbs in body weight

Squat 115 lbs
Bench 65 lbs
DL 115 lbs

Press 45 lbs
Power Clean 45 lbs



[B]As of 01/04/11[/B]

5'6" 142 lbs in body weight

Squat 200 lbs
Bench 115 lbs
DL 205 lbs

Press 75 lbs
Power Clean 45 lbs

The press and power clean basically didn't change cause I hate doing them haha...For a while I just took them out all together, cause whenever I got to my gym, the only thing I wanted to do was squat and deadlift..But starting this week I'll try to find some sort of motivation to get my press and power clean numbers up.



[B]My usual meal plan[/B]

Meal 1

1 scoop ON whey
1 cup of quick oats
frozen berries
multi

480cals
7g fat
63g carbs
36g protein

Meal 2

2 slices of whole wheat bread
150g of chicken breast

323 cals
13g fat
24g carbs
49g protein

Meal 3(pre-workout)

1 scoop ON whey
2/3 cup of quick oats
frozen berries
banana

450 cals
5g fat
66g carbs
33g protein

Meal 4(post-workout)

100g of chicken breast
2/3 cup of quick oats
multi

435 cals
12g fat
40g carb
37g protein

Meal 5 and 6

255g of pasta
150g of chicken breast
multi

1223 cals
14g fat
189g carb
77g protein

Meal 7

2 tbsp of PB
1 scoop ON whey

300 cals
15g fat
11g carb
30g protein

[B]Total[/B]
------------------

3,311 cals
66g fats
393g carbs
263g protein


This is what I usually eat every day, cept I left out dinner with mom and bro which could be anything. I have a feeling I'm eating a bit too much but I don't see any noticeable problem areas on my body so far. Although I can't say I'm seeing any noticeable improvement, but maybe it's just my untrained eye. My mom says I got bigger though :D

[B]Monday 01/03/11[/B]
[B]
Squat[/B]

45 x10
80 x5
120 x3
160 x2

200lbs 3x5

Struggled a tiny bit on form on the last few reps

[B]Bench[/B]

45 x10
55 x5
80 x3
100 x2

115lbs 3x5

Form was kind of messy here...I think I'll do 115 again on Friday and if I still struggle, I'll go down in weight. Bench has never been a strong lift for me =(
[B]
DL[/B]

80 x10
120 x3
170 x2

205lbs 1x5

Have a feeling I'm gonna stall soon..haha. 205 was heavy as fuk for me.

[B]Wednesday 01/05/11[/B]

Squat

45 1x10
80 1x5
120 1x3
160 1x2

205 2x5
185 1x5

Couldn't do my last set with 205, so I dropped down 20 lbs and even that took a lot out of me. I haven't been sleeping properly for the past week so maybe that's why. I'm gonna do 205 again tomorrow and see how that goes.


Press

45 1x5
50 1x5

55 3x5

I was finding my starting weight for press today, and seems like I'll be starting from the bottom once again!


Bent-over Rows

45 1x5
55 1x5

65 3x5

Took out Power Cleans and subsituted it with Bent-over Rows. Found out starting weight today, fun lift!

Can't wait to deadlift tomorrow :D

Fuuu, missed workout on Friday, too busy the entire weekend. But got back into it today. I should really just lift in the morning, it'd solve all my problems.

[B]Tuesday 01/11/11[/B]

[B]Squat[/B]

45 x10
70 x5
110 x3
145 x2

185lbs 3x5

Had to deload, couldn't safely do 205 again. Suuuuucks

[B]Bench[/B]

45 x10
60 x5
80 x3
105 x2

120lbs 3x5

Gonna do 120 again on Thursday to see if my form will get better.

[B]DL[/B]

80 x10
120 x3
170 x2

210lbs 1x5

Didn't stall! 210 was pretty easy for some reason. Really excited about my DLs cause I'm so close to 2 plates!!

OT: just got my jar of jack3d, gotta say this stuff is pretty intense...face was so tingling for a good half hour and I couldn't sit still in between sets, at some points I didn't even want to rest and just wanted to set after set lol

[B]Thursday 01/13/11[/B]

[B]Squat[/B]

45 1x10
75 1x5
115 1x3
145 1x2

190 3x5

Set went pretty well, hard but not to the point where my form is messed.


[B]Press[/B]

45 3x5
50 1x3
55 1x2

60 3x5

Thought I was gonna struggle again cause it seems like I always do on this but it went well!


[B]Bent-over Rows
[/B]
45 1x10
55 1x3
60 1x2

70 3x5

Feels like I can lift more than 70 for reps...but I'll still stick to low weight and work my way up.


[B]Hanging Leg Raises[/B]

3x10

Forgot to add that I've been incorporating these in all my workouts so far.

Overall pretty happy with my workout today. Focused a lot on form and stoked about getting my squat number up!


[B]OT:[/B] Hmm, wish I could change my OP/title, it's not SS anymore after I replaced power cleans with BO rows =/ It's kethnaab's routine

[B]Progress Pic![/B]

Thought I'd put together my progress pictures from when I started. It seems most of my improvement is in my back, nothing too significant about anything else though....at least from what I can tell. I dunno if you can tell from the pictures, but I seem to store a **** ton of fat in my stomach/waist area. I have some serious love handles :(.

[img]http://i53.tinypic.com/2uopgl3.jpg[/img]

[B]Sunday 01/16/11[/B]

[B]Squat[/B]

45 x10
75 x5
115 x3
155 x2

195 lbs 3x5


[B]Bench[/B]

45 x10
60 x5
85x3
110 x2

125lbs 3x5

Bench isn't the greatest lift for me, and usually I mess up form but today was a lot better, controlled and slow, focused a lot on doing it correctly this time around. I'm glad I got through lol


[B]DL[/B]

85 x10
125 x3
180 x2

215lbs 1x5

So damn close to 2 plates..Gonna have to stock up on plates soon.

[B]Hanging Leg Raises[/B]

3x10


Overall a pretty good workout today, I think I'm on my way to consistent increases in my lifts *knock on wood*. I reaaally hope I don't stall, cause this is getting me pumped for my next work out :D

OT: Oh yeah, going to revise my diet a bit..I think 3.3k cals is a bit much as per someone's advice. I probably don't need that many calories given my height, so I'll be dropping down to about 2700 cals and see how that goes for me.

[B]Tuesday 01/18/11[/B]

[B]Squat[/B]

45 x10
75 x5
115 x3
155 x2

200 lbs 3x5


[B]Bench[/B]

45 x10
65 x5
85 x3
115 x2

130lbs 3x5

Gonna do 130 again Thursday.

[B]DL[/B]

85 x10
130 x3
185 x2

220 lbs 1x5

Form was really crappy, gonna do 220 again on Thursday...my upper back keeps rounding(lol usually it's the lower back that rounds for most people..) not sure why...

[B]Hanging Leg Raises[/B]

3x10

[B]Friday 01/21/11[/B]

[B]Squat[/B]

45 1x10
80 1x5
120 1x3
160 1x2

205 2x5
205 1x3
135 1x5

Something popped near my upper thigh as I was doing down in the hole on 3rd set of 205...gonna go see doctor on Tues about it. It doesn't hurt, so I'll try doing 205 again on Sunday.


[B]Press[/B]

45 3x5
50 1x3
55 1x2

65 3x5


[B]Bent-over Rows[/B]

45 1x10
55 1x3
60 1x2

75 3x5


[B]Hanging Leg Raises[/B]

3x8

[B]Tuesday 01/18/11[/B]

[B]Squat[/B]

Went to see the doc today, told me no more squats(or even running..bad timing cause I was gonna add a little bit of cardio) for a month til the torn muscle in my quads is healed. Sucks but I'm glad it'll only be a month, prob just gonna hit upper body a lot harder during this time.


[B]Bench[/B]

45 x10
65 x5
85 x3
115 x2

130lbs 3x5

Hit these off pretty easily. A whole plate on Saturday!


[B]DL[/B]

85 x10
130 x3
185 x2

220 lbs 1x5

Hit these pretty easily too, form felt good as well. Two plates on Saturday, fuk yea!!


[B]Dips[/B]

1x9
1x5
1x4


[B]Wide-grip Pull ups[/B]

1x5
1x3
1x2

I decided to add dips and pull ups since I won't be squatting three times a week. My chest kind of lags so added these two to my workouts. I've been doing these for the past week and they haven't really hurt my progression so I think I'll keep these at least during the month I can't squat.

[B]Thursday 02/03/11[/B]


[B]Press[/B]

45 3x5
50 1x3
60 1x2

70 3x5


[B]Bent-over Rows[/B]

45 1x15
55 1x3
70 1x2

85 3x5


[B]Dips[/B]

1x15
1x5
1x4


[B]Wide Grip Pull Ups[/B]

1x5
1x5
1x3


[B]Progress Pictures @150 lbs:[/B]

[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201102010003.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201102010009.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201102010011.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201102010013.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201102030010.jpg[/IMG]

them love handles

Nice log. Good luck on Saturday with those 45's hehe. I just started SS a few weeks ago, and I went from 75 lb to 95 lb bench, and I know 135 lbs is gonna be a big deal, to me atleast hehe. I was around 152 lbs or so when I started, but I had a lot more fat than you. I'll be sure to check up on your log every once in a while, good luck with SS.

P.S. I also feel like I'm eating waaay too much, but all my jeans still fit so not gonna stop hehe.

Lot's of SS logs popping up in here.

In on this.

[QUOTE=Xorgath;623137703]Nice log. Good luck on Saturday with those 45's hehe. I just started SS a few weeks ago, and I went from 75 lb to 95 lb bench, and I know 135 lbs is gonna be a big deal, to me atleast hehe. I was around 152 lbs or so when I started, but I had a lot more fat than you. I'll be sure to check up on your log every once in a while, good luck with SS.

P.S. I also feel like I'm eating waaay too much, but all my jeans still fit so not gonna stop hehe.[/QUOTE]

thanks man! benching a plate is a huuuge deal hahah, i could only bench 60 when i first started lol.

fuuuu, hate this fat. i thought my diet was pretty clean but i guess it's the sauces and **** that i eat lol cause my diet is basically oats, eggs, whey, chicken breast, and pasta.

good luck on SS bro!

[QUOTE=Kirra;623138253]Lot's of SS logs popping up in here.

In on this.[/QUOTE]

haha yeah it's pretty damn popular around here! thanks for the support brah

[B]Saturday 02/05/11[/B]


[B]Bench[/B]

45 x10
65 x5
85 x3
120 x2

135lbs 3x5

Yeahhhhhh, finally got to benching 45s whoo!


[B]DL[/B]

90 x10
135 x3
190 x2

225 lbs 1x5

Two plates! ****ing hard though, grip is starting to get difficult too. I don't have more than two 45s so it didn't look as awesome lol but I'm happy I've finally gotten to two plate DLs


[B]Dips[/B]

1x8
1x5
1x4


[B]Wide-grip Pull ups[/B]

1x4
1x3
1x2

Think I'm just gonna leave these two for Workout B days...was really difficult today, not sure if it was because the DLs and bench or if today was just one of those days where you aren't in top notch condition.

[B]Tuesday 02/08/11[/B]


[B]Bench[/B]

45 x10
65 x5
85 x3
120 x2

135lbs 3x5

Did 135 again..wasn't confident I got form down good enough to go up another 5lbs. Was okay today...bench is prob the hardest lift for me =(


[B]DL[/B]

90 x10
135 x3
190 x2

230 lbs 1x5

Felt pretty solid..gonna post up a form check in a little bit.


[B]Wide-grip Pull ups[/B]

1x7
1x4
1x4


[B]Dips[/B]

1x8
1x4
1x3


Thought about it and just said fcuk it, I'll do pull ups and dips 3x a week lol. I want my squats back =(

[youtube]dLiWpa221JI[/youtube]

[B]Thursday 02/24/11[/B]

[B]Squat[/B]

45 x 10
50 x 5
75 x 3
100 x 2

135 x 5
135 x 6
135 x 7

TODAY IS A GLORIOUS DAY. I can finally squat again with no pain whatsoever. I got a little excited and went over the amount of reps I'm supposed to do...but I can squat again!! It felt like I could do at least 200 with ease but didn't wanna risk it.

[B]Press[/B]

45 x 10
50 x 5

65 x 5
65 x 5
65 x 5

I could've done more here, but wanted to take it slow after my hiatus.

[B]Bent-over Rows[/B]

45 x 10
65 x 5
80 x 3
100 x 2

120 x 5
120 x 5
120 x 5

Don't wanna add anything to my workouts this time..just strictly the core compound lifts and nothing else.

So happy I can squat again :D

[B]Saturday 02/26/11[/B]

[B]Squat[/B]

45 x 10
55 x 5
80 x 3
110 x 2

140 x 5
140 x 5
140 x 5


[B]Bench[/B]

45 x10
65 x5
85 x3
120 x2

135 x 5
135 x 5
135 x 5


[B]DL[/B]

65 x 10
95 x 3
140 x 2

165 x 5
165 x 5
185 x 5

165 felt pretty easy so added another 20lbs, 185 felt pretty easy too so prob just start with 185 and go from there.

[b]Tuesday 03/01/11

Squat[/b]

45 x 10
55 x 5
80 x 3
105 x 2

140 x 5
140 x 5
140 x 5


[b]Press[/b]

45 x 10
50 x 5

70 x 5
70 x 5
70 x 5


[b]Bent-over Rows[/b]

45 x 10
65 x 5
80 x 3
100 x 2

125 x 5
125 x 5
125 x 5

[B]Thursday 03/03/11

Squat[/B]

45 x 10
60 x 5
90 x 3
120 x 2

150 x 5
150 x 5
150 x 5

Feels pretty good so far, no pain.


[B]Bench[/B]

45 x10
70 x5
95 x3
125 x2

140 x 5
140 x 5
140 x 5

Bench today was really ****ty. It must be either my form or I'm not eating enough or both but reps felt shaky and uncertain. Last set took a lot out of me even after 5 minute rest.


[B]DL[/B]

75 x 10
110 x 3
160 x 2

190 x 5

Despite my bench, DLs made it up today. Felt really solid and easy, form looked really good, no back rounding. I really wanna test my 1RM but only have 255..but I think I'll try on Saturday :D.

fuk u bench!! >:(

edit: just realized I was supposed to do workout A on tuesday, and today was supposed to workout B..=/

[B]Saturday 03/05/11

Squat[/B]

45 x 10
60 x 5
90 x 3
120 x 2

155 x 5
155 x 5

155 x 15


[B]Bench[/B]

45 x10
70 x5
95 x3
125 x2

140 x 5
140 x 5

140 x 7


[B]DL[/B]

75 x 10
115 x 3
165 x 2

195 x 9


I took pictures today just to see if I've improved anywhere. My chest looks like it got worse and biceps looks pretty much the same if not a bit smaller. But then again I've only gained about 5 lbs, so I'm at 155. Not sure if I should be happy or displeased lol

[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201103050003.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201103050011.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201103050012.jpg[/IMG]
[IMG]http://i1087.photobucket.com/albums/j479/behrmode24/image201103050018.jpg[/IMG]

[b]Tuesday 08/03/11

Squat[/b]

45 x10
65 x5
95 x3
130 x2

165 x5
165 x5
165 x5


[b]Bench[/b]

45 x10
70 x5
100 x3
130 x2

145 x3
135 x5
135 x5


[b]DL[/b]

80 x10
125 x3
175 x2

210 x11

[B]Thursday 03/10/11

Squat[/B]

45 x 10
70 x 5
105 x 3
140 x 2

175 x 5
175 x 5
175 x 5


[B]Press[/B]

45 x 15
60 x 5

75 x 5
75 x 5
75 x 5


[B]Bent-over Rows[/B]

45 x 10
70 x 5
90 x 3
110 x 2

130 x 5
130 x 5
130 x 5

I don't think I'm going the full ROM on the rows...I don't feel my back being worked on these. Going to move the weight down on these so I can get the full ROM cause right now all I feel are my biceps being worked on.

Other than BO rows, pretty good so far.

[B]Saturday 12/03/11

Squat[/B]

45 x10
70 x5
110 x3
145 x2

185 x5
185 x5
185 x5

Almost getting back to 200s for squats :D

[B]Bench[/B]

45 x10
70 x5
95 x3
125 x2

140 x5
140 x5
140 x5

Spent most of my workout practicing bench form, re-read SS and all the cues for the bench and I think I've got the general idea down now. 140 was still kind of difficult but felt better than before.


[B]DL[/B]

90 x10
135 x3
190 x2

225 x 5

:D 2 plate DL...again lol.

[B]Tuesday 15/03/11

Squat[/B]

45 x10
75 x5
115 x3
155 x2

195 x5
195 x5
195 x5


[B]Bench[/B]

45 x10
70 x5
100 x3
130 x2

145 x5
145 x5
145 x5

Another pretty tough bench today...Have a feeling I'm gonna stall on Saturday.


[B]DL[/B]

95 x10
140 x3
200 x2

240 x 5

Saturday I'll be doing 255 which is all the weights I have lol...kinda tight on money so not sure what I'm gonna do once I'm using them all. Probably start using the uni gym fuuuu

[B]Wednesday 23/03/11

Squat[/B]

45 x10
80 x5
120 x3
160 x2

205 x5
205 x5
205 x5


[B]Bench
[/B]

45 x10
70 x5
100 x3

120 x5
120 x5
120 x5

I was gonna do 135 today and 120 was one of the warmup sets...didn't think I could do 135 after finishing 120 so just kept going on 120. Feels more controlled and the bar speed was good on 120.

[B]DL
[/B]

100 x10
150 x3
205 x2

255 x 4

Heavy as fuk, I did the last rep but after watching the video, I didn't lock out completely.

Overall, a pretty good workout today.