I am that skinny fat guy.....

[marquettedomino]

I thought I might try a journal on here again. I did one almost a year ago but stopped. So I will start offf with a bit about myself.

I have always been a skinny fat guy. So last year I decided to change it. I started training with a personal trainer. I worked with him for 6 months. When I started with him I couldnt even do 1 full pushup, 10 body squats, 1 full Dip, or any chins/pullups. I was 195lbs when I started. Around 2 months in my right shoulder started to hurt constantly. I went and got an MRI of it and it showed that I had Suprasponatous Tendonitis. But no tear. It was from the work I had been doing for the last 15 years. So I stopped any upper workouts besides some rehab. When I stopped with my trainer I was able to do 5 full pushups, 30 body squats, 5 full dips, and 1 chin but no pullup. Somewhat disappointing for 6 months with a trainer, but what could i do. I was in better shape than when I started.

For the most part I did not lift for 2 months. I ran for a few weeks but injured my foot. I started working out again the first of Sept. I started with the P90 series for a month just to get in better overall shape. Made really good progress in that time. In Oct I started only lifting every other day. For the most part it was the SS program. All my main lifts went up drastically except Bench as my shoulders still hurt. Till 2 weeks ago I incorporated Dave Tates Bench form and my lift stared to increase again. And doing BB floor presses. Right now my 5RM for the main lifts are as follows...

Squat 200
bench 160
OHP 100
Standard DL 300
Pendlay Row 160(With great form)

I can now do 10 full Pushups but still no pullups. They really hurt my shoulders for some reason. For the last month I have been eating 3100 cals a day with at least 200g protein, 100G fat. I have gained 4 pounds.

Most of my lifts are not progressing and I am afraid of really hurting myself. I had to stop squatting for a week because of a sharp pain just above my knee when doing my squat warmup sets.

So today I started http://forum.bodybuilding.com/showth...#post980994433
I have plenty of time to lift.

I did legs today. I like the idea of a lower weight higher rep. I stared with a really low weight to begin with and will increase linearly till I cant do 10 reps on the first set.

[marquettedomino]

Legs
Instead of 50 total reps of RDLs I have split them into 25 RDL and 25 Standard Deads(with Mark Rippetoe form). I also did Back squats instead of front as I am using a Sherman Self Spotter and really have no way of doing fronts yet.
Here is the logs
5 min warm up(Jacks/jog) 5-10 min stretching.
BB Squat
50x6
100x5
140x10
140x8
140x7
140x5
140x5
140x5
140x5
140x5 I will increase this by 5lbs next WO

RDL
100x10
100x10
100x5(This was the first time doing this. I will increase 10lb next)

BB DL
200x10
200x5
200x5
200x5(these were fairly easy. +10 next time)

Seated LC
90x15
90x15
90x10
90x10(Really easy +15next)

Seated LE
90x15
90x10
90x8
90x7
90x5
90x5(Fairly easy +15 next)

Standing BB calf
160x15
160x15
160x10
160x10
160x10
160x10
160x5(+10 next)

Well that's it for today. Fairly easy WO. Will increase all lift next time around.

[Korr]

It sucks that you've had so many set backs, but it seems you have a good attitude about it. The fact that you are willing to try new workouts and work through your previous injuries is a great idea.

Good luck to you, and welcome back to the journals.

[marquettedomino]

It sucks that you've had so many set backs, but it seems you have a good attitude about it. The fact that you are willing to try new workouts and work through your previous injuries is a great idea.

Good luck to you, and welcome back to the journals.

Thanks. Any feedback will be greatly appreciated...

[marquettedomino]

Today is Chest/Tri/Delts
Holy crap what a WO

BB Bench.. Very strict form. Touched the bar just below my chest
50x10
80x10
110x5
140x9
140x6
140x5
140x3
140x4
140x4
140x3
140x2
140x3
140x3
140x3
140x5 I dug deep for the last 2 of those...lol
7 minute rest

BB Incline. I will stay light with these as they hit my shoulders really hard.
100x9
100x6
100x5
100x5
100x4
100x3
100x2
100x2
100x2
100x2
100x3
100x3
100x3
100x1(My tris are about toast right now)
7min rest

BB OHP
75x7
75x4
70x6 Had to drop the weight could not even get 75 started...lol
70x4
70x3
70x3
70x3
70x3
70x5 From here on I did not pause at the bottom of the lift. It was more of a flex bounce
70x4
70x4
70x4

10min rest

BB floor Press
100x10
100x7
100x5
100x5
100x5
100x4
100x4
100x3
100x3
100x2
100x2

10 min rest

Cable rope pushdowns
50x10
50x9
50x8
50x7
50x6
50x5
50x5

10min rest

DB Lat raise
30x10
30x9
30x8
30x8
30x7
30x8. I go a bit light on these as they hit the area of my shoulder where I have tendonitis. In the last few weeks I have been able to raise my arms straight out to the side with very minimal elbow bend

All in all a very good WO. Finished in just over 2 hours. I will probably keep the weights the same for next time

[DocJekyll]

Super Volume there man.

[-=FLEX=-]

I think you need a few more sets in your routine...

[drudixon]

It sucks that you've had so many set backs, but it seems you have a good attitude about it. The fact that you are willing to try new workouts and work through your previous injuries is a great idea.

Good luck to you, and welcome back to the journals.

This! Glad to have you here. Keep it up.

[marquettedomino]

I think you need a few more sets in your routine...

IKR. The routine calls for 50 reps no matter how many sets it takes.... I think its gonna kill me....lol

[-=FLEX=-]

IKR. The routine calls for 50 reps no matter how many sets it takes.... I think its gonna kill me....lol

Interesting.

So how do you pick the weight?

[marquettedomino]

Interesting.

So how do you pick the weight?

I started with my 10rep max based on what I was using during my 3x5. I went a little light on legs because of the volume. You increase when you can do 12 or more reps on the first set.

[marquettedomino]

Nutrition was pretty good today. 3208 cals 405c, 229p, and 79f.

[-=FLEX=-]

IKR. The routine calls for 50 reps no matter how many sets it takes.... I think its gonna kill me....lol

I started with my 10rep max based on what I was using during my 3x5. I went a little light on legs because of the volume. You increase when you can do 12 or more reps on the first set.

Interesting.

You have a link to this program?

[marquettedomino]

Interesting.

You have a link to this program?

It was in my first post. http://forum.bodybuilding.com/showth...#post980994433 It is the routine by Kelei.

[marquettedomino]

I am definitely feeling yesterdays WO. So today was back/bi/rear delts. I hate pullups and chins cause I am a weak ass in that dept. I am doing assisted pullups and chin on my Hoist V6.
Here are the logs

Assisted chins....60lbs assisted
10
6
5
4
4
4
4
4
3
3
3
Probably gonna keep these the same next WO

Assisted WG Pullups 100lbs assisted
10
9
8
6
6
6
3
3
will decrease by 10lbs next WO

DB Bent Over Delt Raise
30x10
30x9
30x9
30x9
30x7
30x6
will increase by 5 next WO

Pendlay rows
160x10
160x8
160x7
160x5
160x5
160x4
160x4
160x4
160x3(I may keep these the same. I notice my form sux as the sets go on

BB Curl
85x12
85x7
85x6
85x6
85x5
85x5
85x4
85x5.. I will either keep these the same or go to a preacher curl because I noticed that I was starting to cheat these up the last few sets...

Cable rope face pulls
50x12
50x10
50x8
50x8
50x6
50x6
These will go up 10 next WO

Todays workout felt really good even though I hate pulls/chins. I know I need to do them though...

[marquettedomino]

Todays nutrition pretty good 3175 cals, 216P 108F 343C

[marquettedomino]

I took measurements last night. I was gonna add it to my first post but it seems that I can not edit that post.lol
These are all non flexed.

12/2011 11/2012
Right BI 12.625 14.0
Left BI 12.50 13.6
Right Calf 14.25 14.6
Left Calf 14.5 15.0
Right Thigh 23.0 24.2
Left Thigh 23.25 24.5
Since Chest and shoulders are so hard to measure for me. I am gonna go by before and after pics for them.

[RearDeltoids]

nice

[-=FLEX=-]

It was in my first post. http://forum.bodybuilding.com/showth...#post980994433 It is the routine by Kelei.

Thanks. Would never follow it to a "T", but maybe for an exercise or two. No way I'm dropping squats or deads from my routine.

What's that guy's claim to fame? Seems to have quite the following for a dude with no avi.....

[marquettedomino]

Thanks. Would never follow it to a "T", but maybe for an exercise or two. No way I'm dropping squats or deads from my routine.

What's that guy's claim to fame? Seems to have quite the following for a dude with no avi.....

Yeah I am doing back squats instead of front. Also doing both rdl and regular deads.

[marquettedomino]

nice

Thanks

[drudixon]

I think you need a few more sets in your routine...

Agree with Jim here. TBH, when I was starting out, I had no where near that volume and I grew great. Now that I'm late level intermediate, I do find I require more volume. That said, dang man, your workout must take 3 hours.

[marquettedomino]

Agree with Jim here. TBH, when I was starting out, I had no where near that volume and I grew great. Now that I'm late level intermediate, I do find I require more volume. That said, dang man, your workout must take 3 hours.

I am right around 2 hours with warmup and stretching. It may go up to 2.5 hours as I increase weight closer to my true 10R max. But I have plenty of time atm.

I was doing basically the SS routine or 3x5 working sets. The issue I had with that was with my shoulder and knee injuries I got really worried about hurting myself badly. So I am really liking the lower weight with higher volume so far.

[marquettedomino]

So today was Legs/Lower back. I must say holey crap I think walking might be a challenge tomorrow...lol

BB Back Squats
85x6
120x5
150x12 PR Reps. Just think just 3mos ago I could barely do 150x5.
150x10
150x8
150x6
150x5
150x5
150x4... Gonna bump 5lbs next WO

RDL
140x12
140x10
140x10
140x8
140x10..Made sure these went all the way to the ground. going to 150 next WO

BB Deads
230x9
230x7
230x6
230x5
230x5
230x5
230x4
230x3
230x3
230x3... Will keep these were they are

Seated Leg Curl
110x15
110x8
110x7
110x7
110x7
110x6..I may do single legs next WO

Seated Leg Extensions
125x10
125x9
125x7
125x7
126x6
125x6
125x5..Same with this one gonna probably do single legs next WO

BB Standing Calf Raise
230x15
230x15
230x12
230x10
230x10
230x8
230x5.. This is the most that I have had on my back..

Depending on how I am feeling I may alternate RDLs and BB Deads every other Leg day.....

[marquettedomino]

Today is Chest/Tri/Delts

BB Bench
50x10
80x10
110x5
140x11
140x4
140x4
140x4
140x4
140x4
140x3
140x4
140x3
140x3
140x2
7 minute rest

BB Incline
100x12
105x6
105x4
105x4
105x3
105x4
105x3
105x3
105x3
105x3
105x3
105x3
105x2
7min rest

BB OHP
70x10
70x4
70x4
70x4
70x4
70x4
70x4
70x4
70x6 From here on I did not pause at the bottom of the lift. It was more of a flex bounce
70x5
70x4

10min rest

BB floor Press
100x12
105x5
105x5
105x5
105x5
105x4
105x4
105x3
105x3
105x3
105x9 did not pause at the bottom on these

10 min rest

Cable rope pushdowns
50x12
55x10
55x7
55x6
55x5
55x5
55x5

10min rest

DB Lat raise
35x10
35x8
35x8
35x7
35x6
35x5
35x5
35x5
All in all a very good WO. Finished in just over 2 hours.

[marquettedomino]

Took Yesterday off because we were shopping all day.lol

Today was Back and bi

Assisted chins 60lbs
11
6
4
3
3
3
3
3
3
3
3
3
3

WG Assisted Pullups
100lbs 12
90lbs assisted
8
6
5
5
5
5
5


DB Bent over delt raise
35x12
35x8
35x7
35x6
35x6
35x5
35x5
35x5

Pendaly Rows

165x10
165x5
165x5
165x5
165x5
165x5
165x4
165x4
165x4
165x4

Preacher EZ Bar Curls
65x9
65x5
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

Cable rope face pulls
55x12
55x10
55x8
55x8
55x6
55x6

[marquettedomino]

Today was legs

BB Squat
100x10wu
130x5wu
160x12
160x8
160x6
160x6
160x5
160x5
160x4
160x5

RDL
160x12
160x10
160x8
160x8
160x6
160x6

BB Deads
230x11
230x7
230x6
230x5
230x5
230x5
230x4
230x4
230x3

Single leg seated curls
60x12
60x10
60x8
60x8
60x6
60x6


Single seated leg extentions

70x10
70x8
70x6
70x5
70x5
70x4
70x4
70x4
70x4

standing BB Calf raise

235x15
235x15
235x12
235x10
235x10
235x8
235x5
140x20

[DocJekyll]

I commend your attitude towards volume.

[marquettedomino]

I commend your attitude towards volume.

I try...LOL

[marquettedomino]

Chest and tris today

BB Bench
50x10
100x10
120x5
145x8
145x3
145x4
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3
145x3


BB Incline Bench
105x7
105x5
105x5
105x4
105x4
105x4
105x3
105x3
105x3
105x3
105x3
105x3
105x3

BB Shoulder Press
71x10
71x5
71x4
71x4
71x4
71x4
71x4
71x3
71x3
71x3
71x3
71x6


BB Floot Press
110x9
110x4
110x4
110x4
110x4
110x3
110x3
110x3
110x3
110x3
110x2
110x3
110x3


Cable rope triceps
55x12
55x8
55x7
55x6
55x5
55x5
55x4
55x4

DB Lat raise
35x12
35x8
35x6
35x5
35x5
35x5
35x5
35x5