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.....
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...
Last edited by invadergames; 03-07-2008 at 09:53 AM.
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,
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....
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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...
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
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...
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.
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...
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.
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...
Last edited by invadergames; 03-23-2008 at 07:46 AM.
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
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.
Last edited by invadergames; 03-27-2008 at 08:23 AM.
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
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).
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...
Last edited by invadergames; 03-30-2008 at 08:45 AM.
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
Last edited by invadergames; 03-31-2008 at 05:15 PM.
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.
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
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!
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?
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.
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.
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.
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.
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...
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.
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