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  1. #1
    gooby pls behrmode's Avatar
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    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.

    The Original Novice Program

    Workout A

    Squat
    Bench
    DL

    Workout B

    Squat
    Press
    Power Clean

    Start every week with A, B, A

    What I started with

    5'6" 125 lbs in body weight

    Squat 115 lbs
    Bench 65 lbs
    DL 115 lbs

    Press 45 lbs
    Power Clean 45 lbs



    As of 01/04/11

    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.



    My usual meal plan

    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

    Total
    ------------------

    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
    Last edited by behrmode; 01-04-2011 at 09:26 AM.
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  2. #2
    gooby pls behrmode's Avatar
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    behrmode is offline
    Monday 01/03/11

    Squat


    45 x10
    80 x5
    120 x3
    160 x2

    200lbs 3x5

    Struggled a tiny bit on form on the last few reps

    Bench

    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 =(

    DL


    80 x10
    120 x3
    170 x2

    205lbs 1x5

    Have a feeling I'm gonna stall soon..haha. 205 was heavy as fuk for me.
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  3. #3
    gooby pls behrmode's Avatar
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    Wednesday 01/05/11

    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
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  4. #4
    gooby pls behrmode's Avatar
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    behrmode is offline
    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.

    Tuesday 01/11/11

    Squat

    45 x10
    70 x5
    110 x3
    145 x2

    185lbs 3x5

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

    Bench

    45 x10
    60 x5
    80 x3
    105 x2

    120lbs 3x5

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

    DL

    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
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  5. #5
    gooby pls behrmode's Avatar
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    Thursday 01/13/11

    Squat

    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.


    Press

    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!


    Bent-over Rows

    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.


    Hanging Leg Raises

    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!


    OT: 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
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  6. #6
    gooby pls behrmode's Avatar
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    behrmode is offline
    Progress Pic!

    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 .

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  7. #7
    gooby pls behrmode's Avatar
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    Sunday 01/16/11

    Squat

    45 x10
    75 x5
    115 x3
    155 x2

    195 lbs 3x5


    Bench

    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


    DL

    85 x10
    125 x3
    180 x2

    215lbs 1x5

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

    Hanging Leg Raises

    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

    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.
    Last edited by behrmode; 01-16-2011 at 04:37 PM.
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  8. #8
    gooby pls behrmode's Avatar
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    Tuesday 01/18/11

    Squat

    45 x10
    75 x5
    115 x3
    155 x2

    200 lbs 3x5


    Bench

    45 x10
    65 x5
    85 x3
    115 x2

    130lbs 3x5

    Gonna do 130 again Thursday.

    DL

    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...

    Hanging Leg Raises

    3x10
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  9. #9
    gooby pls behrmode's Avatar
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    Friday 01/21/11

    Squat

    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.


    Press

    45 3x5
    50 1x3
    55 1x2

    65 3x5


    Bent-over Rows

    45 1x10
    55 1x3
    60 1x2

    75 3x5


    Hanging Leg Raises

    3x8
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  10. #10
    gooby pls behrmode's Avatar
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    Tuesday 01/18/11

    Squat

    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.


    Bench

    45 x10
    65 x5
    85 x3
    115 x2

    130lbs 3x5

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


    DL

    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!!


    Dips

    1x9
    1x5
    1x4


    Wide-grip Pull ups

    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.
    Last edited by behrmode; 02-03-2011 at 05:27 PM.
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  11. #11
    gooby pls behrmode's Avatar
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    Thursday 02/03/11


    Press

    45 3x5
    50 1x3
    60 1x2

    70 3x5


    Bent-over Rows

    45 1x15
    55 1x3
    70 1x2

    85 3x5


    Dips

    1x15
    1x5
    1x4


    Wide Grip Pull Ups

    1x5
    1x5
    1x3


    Progress Pictures @150 lbs:







    them love handles
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  12. #12
    Registered User Xorgath's Avatar
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    Xorgath is offline
    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.
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  13. #13
    Registered User Kirra's Avatar
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    Kirra is offline
    Lot's of SS logs popping up in here.

    In on this.
    *Fat Kunt Krew (FKK)* President: Alan Aragon
    *C2H6O is the only macro that counts crew*
    *4th of October Victim Krew*
    *Neg incels for fun crew*
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  14. #14
    gooby pls behrmode's Avatar
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    behrmode is offline
    Originally Posted by Xorgath View Post
    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.
    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!

    Originally Posted by Kirra View Post
    Lot's of SS logs popping up in here.

    In on this.
    haha yeah it's pretty damn popular around here! thanks for the support brah
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  15. #15
    gooby pls behrmode's Avatar
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    Saturday 02/05/11


    Bench

    45 x10
    65 x5
    85 x3
    120 x2

    135lbs 3x5

    Yeahhhhhh, finally got to benching 45s whoo!


    DL

    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


    Dips

    1x8
    1x5
    1x4


    Wide-grip Pull ups

    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.
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  16. #16
    gooby pls behrmode's Avatar
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    Tuesday 02/08/11


    Bench

    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 =(


    DL

    90 x10
    135 x3
    190 x2

    230 lbs 1x5

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


    Wide-grip Pull ups

    1x7
    1x4
    1x4


    Dips

    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 =(

    Last edited by behrmode; 02-08-2011 at 06:16 PM.
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  17. #17
    gooby pls behrmode's Avatar
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    Thursday 02/24/11

    Squat

    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.

    Press

    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.

    Bent-over Rows

    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
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  18. #18
    gooby pls behrmode's Avatar
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    behrmode is offline
    Saturday 02/26/11

    Squat

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

    140 x 5
    140 x 5
    140 x 5


    Bench

    45 x10
    65 x5
    85 x3
    120 x2

    135 x 5
    135 x 5
    135 x 5


    DL

    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.
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  19. #19
    gooby pls behrmode's Avatar
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    behrmode is offline
    Tuesday 03/01/11

    Squat


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

    140 x 5
    140 x 5
    140 x 5


    Press

    45 x 10
    50 x 5

    70 x 5
    70 x 5
    70 x 5


    Bent-over Rows

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

    125 x 5
    125 x 5
    125 x 5
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  20. #20
    gooby pls behrmode's Avatar
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    behrmode is offline
    Thursday 03/03/11

    Squat


    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.


    Bench

    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.


    DL

    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 .

    fuk u bench!! >

    edit: just realized I was supposed to do workout A on tuesday, and today was supposed to workout B..=/
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  21. #21
    gooby pls behrmode's Avatar
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    behrmode is offline
    Saturday 03/05/11

    Squat


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

    155 x 5
    155 x 5

    155 x 15


    Bench

    45 x10
    70 x5
    95 x3
    125 x2

    140 x 5
    140 x 5

    140 x 7


    DL

    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




    Last edited by behrmode; 03-05-2011 at 05:23 PM.
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  22. #22
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    behrmode is offline
    Tuesday 08/03/11

    Squat


    45 x10
    65 x5
    95 x3
    130 x2

    165 x5
    165 x5
    165 x5


    Bench

    45 x10
    70 x5
    100 x3
    130 x2

    145 x3
    135 x5
    135 x5


    DL

    80 x10
    125 x3
    175 x2

    210 x11
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  23. #23
    gooby pls behrmode's Avatar
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    behrmode is offline
    Thursday 03/10/11

    Squat


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

    175 x 5
    175 x 5
    175 x 5


    Press

    45 x 15
    60 x 5

    75 x 5
    75 x 5
    75 x 5


    Bent-over Rows

    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.
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  24. #24
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    behrmode is offline
    Saturday 12/03/11

    Squat


    45 x10
    70 x5
    110 x3
    145 x2

    185 x5
    185 x5
    185 x5

    Almost getting back to 200s for squats

    Bench

    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.


    DL

    90 x10
    135 x3
    190 x2

    225 x 5

    2 plate DL...again lol.
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  25. #25
    gooby pls behrmode's Avatar
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    behrmode is offline
    Tuesday 15/03/11

    Squat


    45 x10
    75 x5
    115 x3
    155 x2

    195 x5
    195 x5
    195 x5


    Bench

    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.


    DL

    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
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  26. #26
    gooby pls behrmode's Avatar
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    behrmode is offline
    Wednesday 23/03/11

    Squat


    45 x10
    80 x5
    120 x3
    160 x2

    205 x5
    205 x5
    205 x5


    Bench


    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.

    DL


    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.
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