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
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01-04-2011, 09:20 AM #1
Not ANOTHER SS log! ...BM's skinny to BEAST log...hopefully.
Last edited by behrmode; 01-04-2011 at 09:26 AM.
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01-04-2011, 09:21 AM #2
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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01-06-2011, 10:13 AM #3
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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01-11-2011, 01:18 PM #4
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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01-13-2011, 02:10 PM #5
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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01-14-2011, 01:34 AM #6
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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01-16-2011, 04:17 PM #7
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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01-18-2011, 05:00 PM #8
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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01-21-2011, 04:31 PM #9
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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02-01-2011, 09:04 PM #10
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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02-03-2011, 05:29 PM #11
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02-03-2011, 10:56 PM #12
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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02-03-2011, 10:58 PM #13
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02-04-2011, 07:34 AM #14
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!
haha yeah it's pretty damn popular around here! thanks for the support brah
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02-05-2011, 04:50 PM #15
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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02-08-2011, 04:47 PM #16
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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02-24-2011, 02:29 PM #17
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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02-26-2011, 06:48 PM #18
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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03-01-2011, 07:02 PM #19
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03-03-2011, 04:21 PM #20
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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03-05-2011, 04:50 PM #21
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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03-08-2011, 10:29 AM #22
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03-10-2011, 07:48 PM #23
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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03-12-2011, 05:19 PM #24
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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03-15-2011, 06:52 PM #25
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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03-23-2011, 08:02 PM #26
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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