Skinnyfat WORKOUT LOG

[Blade96]

Thanks for the comment.

Doesn't Rippetoe say to increase the weight even if it way hard, so you adapt to higher weights?

Following your log bro, good luck!

does he say that? could you link me please

[Oggie22]

shoulder is still hurting, not much motivation so ill keep it quick

squat 70kg 5,5,5

deadlift 95kg 5,5,5

did some accessories and stuff too, will progress on the squat and deadlift, but i am unsure about my form on the dl

Post up some videos of your form if you want, so we're able to critique it

[Fattgott]

Post up some videos of your form if you want, so we're able to critique it

I'll be sure to film my set next time I deadlift, will post here. I read the deadlift section of Starting Strength, it puts me in a weird starting position, but I guess I gotta get used to it.

does he say that? could you link me please

I recall that it said that, but I might have just dreamed it or something. I remember reading that strength gains are made when you push your limits, even if you can only do 1-3 reps.

[Fattgott]

Trained yesterday but forgot to log. Was a pretty good session, but my shoulder pain is still flaring up due to squats. Gonna try benching before squatting tomorrow.

Squat 72.5kg 5,5,5

Didn't feel as hard as I thought it would. My shoulder pain flares up at the end of the sets, thought it was gone before training. I skipped bench feelsbad.

So since I didn't have anyone to film my deadlifts, I went somewhat light and did more reps to perfect my form.

OHP 37.5kg 5

Shoulder hurt, didn't attempt more sets. Felt a lot easier still than the last times I did it.

Deadlift 80kg 6,6

AND HOLY SHIIEEET I USED A NEW CUE FOR DEADLIFTS AND MY LOWER BACK AND HAMSTRINGS ARE SO MUCH MORE ACTIVATED.

*****://www.youtube.com/watch?v=hlBMGsRly1c

I used the "Pull yourself to the bar" cue, and it massively helped me stay tight. Hopefully it works at heavier weights tomorrow. Will film my set and post here.

Chins 15 reps 4 sets

A really good session, even though I didn't do any pressing.

[Fattgott]

Shoulder still hurting, skipped squats to see if that's the problem. Felt a little sick today, had a headache too, couldn't push myself too hard.

Bench press 55kg 5,5,5

Last rep was a grinder, but I got it. First pressing after a week+ off, so I am not complaining. Will increase next time.

Deadlift 95kg 5

Here's a video, what do you guys think about my form? Will increase to 100kg next time if form is approved.



Curls 20kg 21s, 18s

If you don't know, 21s are when you do the bottom half of the motion for 7 reps, the top half of the motion for 7 and then the full rep for 7 reps. That is 1 set(21 reps). Did that once, then did 18s(6 reps). Got a massive pump.

[Blade96]

Shoulder still hurting, skipped squats to see if that's the problem. Felt a little sick today, had a headache too, couldn't push myself too hard.

Bench press 55kg 5,5,5

Last rep was a grinder, but I got it. First pressing after a week+ off, so I am not complaining. Will increase next time.

Deadlift 95kg 5

Here's a video, what do you guys think about my form? Will increase to 100kg next time if form is approved.



Curls 20kg 21s, 18s

If you don't know, 21s are when you do the bottom half of the motion for 7 reps, the top half of the motion for 7 and then the full rep for 7 reps. That is 1 set(21 reps). Did that once, then did 18s(6 reps). Got a massive pump.

Back too curved for my liking but probably acceptable for others

[y0lked]

Back too curved for my liking but probably acceptable for others

Back looks fine due to his porportions. OP you have a very advantageous structure to the deadlift. One thing to focus in on is keeping the hips from shooting up by digging your heels into the floor. Try to engage your lats a little more as well and that will help with your spine position.

[Oggie22]

Back looks fine due to his porportions. OP you have a very advantageous structure to the deadlift. One thing to focus in on is keeping the hips from shooting up by digging your heels into the floor. Try to engage your lats a little more as well and that will help with your spine position.

This, and I can't really tell from the video but make sure you're engaging your glutes as much as possible too. (no homo for looking at your ass)

[Fattgott]

Back too curved for my liking but probably acceptable for others

This, and I can't really tell from the video but make sure you're engaging your glutes as much as possible too. (no homo for looking at your ass)

Back looks fine due to his porportions. OP you have a very advantageous structure to the deadlift. One thing to focus in on is keeping the hips from shooting up by digging your heels into the floor. Try to engage your lats a little more as well and that will help with your spine position.

Thanks for the help mates.

Gonna focus on staying tight in the starting position and not jerking the bar upwards. How do I engage my lats and glutes?

[y0lked]

Thanks for the help mates.

Gonna focus on staying tight in the starting position and not jerking the bar upwards. How do I engage my lats and glutes?

lats- retract your scapulas and keep the bar close to your quads
glutes- "fu*k the bar"

try this: stand, feet together, and try to rotate your femur to make your quads face to your sides. You just engaged your glutes.

[Fattgott]

Gonna keep it quick since I have so much studying right now in school right now. I'm in the last year of swedish obligatory school(years 1-9), so I have need to get better grades for getting accepted into (high school?) not sure what it is called. I am switching to an upper/lower with strength days at the beginning of the week and hypertrophy the last 2 days, doing linear progression on the 1x5 deadlift, 3x5 squat, bench and OHP. Did lower today, but didn't feel good. I got a preworkout sample FREE, but it did NOTHING for me, other than make me light headed. 0/10

Squat 75kg 3,3,3

So, my knee was popping with no pain when going past parallel, which is weird af because it went away on the second set. I decided to do 3x3 because it psyched me out and made me perform worse. I belive my form was good this time, and will do 3x5 next time.

Deadlift 100kg ?

I got lightheaded, vision blurred. I think it's due to the pre workout that I took. I couldn't focus so form was off, so I decided to chill that session, and stay away from deadlifts until next time.

Seated calf raises 12.5kg 15,15,15,15,15

Did SUPER slow reps here, really burned. Will increase next time.

Chinups 15 reps 5,4,5,3 = 17 reps in 4 sets

making progress on chins

Doing upper body tomorrow, should be more fun.

[Fattgott]

So, I changed a few things(ALOT) but based my routine off Candito's strength/hypertrophy and PHAT. I didn't really like the 6 rep sets on Canditos. So here it is:

Monday: Lower Squat
Squat 3x5
Snatch grip DL 3x8
Calf raise 5x15 --- Optional
Hanging leg raises 2x10 --- Optional

Tuesday: Upper Strength
Bench press 3x5
Pendlay row 3x5
DB shoulder press 3x10
Chin up 2x5
DB curl 3x10

Wed: Rest

Thur: Chest/Back Hypertrophy
Bench press 4x8
Incline DB bench 4x8
Pendlay row 4x8
Lat pulldown 4x8
Chest flies 3x8-12 --- Optional
Seated row 3x8-12 --- Optional

Fri: Lower Deadlift
Deadlift 1x5
Squat 5x8
Hamstring curl 3x12
Calf raises 5x15 --- Optional
Hanging leg raises 2x10 --- Optional

Sat: Shoulder/arms hypertrophy
OHP 3x5
Barbell bicep curl 3x8
Skullcrusher 3x8
Side raises 4x12
Facepull 4x12
DB curl 2x12-15 superset with LIGHT tricep pressdown 2x12-15


-.-.--..-.--.


Progression:
For the Squat and deadlift: Increase 2.5-5kg each time you complete a weight
For the 3x5 pendlay row, 3x5 bench press and OHP: Increase 2.5kg each time you complete a weight.

I am content with progressing 10kg each month, because my goals are mostly aesthetics, so I don't really need a 30kg squat increase per month, and I don't feel like squatting 3 times for every time I bench or OHP is really helping me towards my goal.

[y0lked]

Never forget, consistency is key.

[Fattgott]

Upper body STRENGTH today, first time

Bench press 57.5kg 3,3,2

It's frustrating to miss this weight, because I've been stuck with it for so long, and I have no idea what is wrong with it. I rest long between sets, I've been gaining weight, so food isn't a problem and I sleep 8hrs a night.

Pendlay row 50kg 5,5,5

Boring lift.

DB shoulder press 10kg DB's 10, 10, 6 then 4 with 8kgs

Damn, first time I tried this so I went light, but it felt really unstable. I guess I gotta get used to the movement. Will repeat the weight next time.

Chin up BW 5,5

Got the reps Gonna add weight when this gets easy.

DB curl 8kg DB's 10,10,10
¨
Facepulls ?? 15,15

Never forget, consistency is key.

What do you mean by consistency? Getting in the gym and pushing yourself without missing sessions?

[DirtyBulkUmad]

Saw you posted in my log

Watched your deadlift video. One thing that seems so minor but helped me a lot was to NOT look up on the deadlift. When you pull the bar off the ground, have your head neutral with your upperbody, so you will be looking down. Kind of lead the movement with the base of your neck and don't lift your head to look up at any point. This helped me "pull back" so much more and stopped my hips rising so drastically. Give it a try

[y0lked]

What do you mean by consistency? Getting in the gym and pushing yourself without missing sessions?

Not only that, but making large and small goals that you accomplish in your training. For instance, progressing on accessory lifts 5lb or 1 rep from week to week. Basically dont let your efforts be scrambled and random like "today ill focus on this, next week that" etc

Saw you posted in my log

Watched your deadlift video. One thing that seems so minor but helped me a lot was to NOT look up on the deadlift. When you pull the bar off the ground, have your head neutral with your upperbody, so you will be looking down. Kind of lead the movement with the base of your neck and don't lift your head to look up at any point. This helped me "pull back" so much more and stopped my hips rising so drastically. Give it a try

+1

[Fattgott]

Not only that, but making large and small goals that you accomplish in your training. For instance, progressing on accessory lifts 5lb or 1 rep from week to week. Basically dont let your efforts be scrambled and random like "today ill focus on this, next week that" etc


+1

I've got my goal to hit those numbers before january(85kg squat for five, 110kg deadlift for five and 70kg bench for five), but the problem is achieving those goals. I'm not sure I can do these, but I am gonna eat big and atleast try for them.

ANOTHER GOAL, I will NOT stop bulking until I hit these numbers, and maybe even longer. Just want to get rid of this fat, but I'll push through.

[y0lked]

I've got my goal to hit those numbers before january(85kg squat for five, 110kg deadlift for five and 70kg bench for five), but the problem is achieving those goals. I'm not sure I can do these, but I am gonna eat big and atleast try for them.

ANOTHER GOAL, I will NOT stop bulking until I hit these numbers, and maybe even longer. Just want to get rid of this fat, but I'll push through.

There you go! Your body will most likely adapt to the work load and increase in LBM will actually help you keep the fat off as your metabolic rate will increase. Dont forget to hit your goal accessory lift numbers every week as well. They are just as important as the main lifts.

[Felipon]

In man!
Why'd you change your routine so fast?
I think a full-body 3x a week is the best way to juice out all the noob gains. Atleast thats what ive read on these threads

[Fattgott]

In man!
Why'd you change your routine so fast?
I think a full-body 3x a week is the best way to juice out all the noob gains. Atleast thats what ive read on these threads

Thanks bro. I'm switching because I really just don't enjoy squatting 3x/week, every single session. Also SS doesn't fit with my goals. For example, I don't want/need 7.5kg gain on my squat(while progress on bench and dead is a lot slower) each week(though it would be nice ), and for some reason I am not progressing as fast as others. It's probably since I am young(14) so my strength and my hormones aren't really the same as a grown man.

There you go! Your body will most likely adapt to the work load and increase in LBM will actually help you keep the fat off as your metabolic rate will increase. Dont forget to hit your goal accessory lift numbers every week as well. They are just as important as the main lifts.

Yep, gonna be progressing on the DB presses and rows, but it's gonna be slower because the dumbells go up in 2kg increments, so I have to progress by 4kg(10kg each side > 12kg each side etc.) Thanks for all the help and advice mate.

[y0lked]

Yep, gonna be progressing on the DB presses and rows, but it's gonna be slower because the dumbells go up in 2kg increments, so I have to progress by 4kg(10kg each side > 12kg each side etc.) Thanks for all the help and advice mate.

Fer sure! Im subbed!

[Fattgott]

Chest/Back today Was a chill session, first time doing it so weights are my true capability atleast for some excercises.

Bench press 55kg 5,5,5

Was actually harder than I thought, but I think that's because I benched heavy 2 day ago. I decided to do 3x5 heavy instead of 4x8 because I want to hit 57.5kg on tuesday.



Filmed my second set, anyone have any tips to improve form? I have a hard time with the setup/staying tight.

DB row 16kg each hand 8,8,8,8

These are a lot nicer to do than pendlay rows. Will do 18's next time, weight wasnt TOO heavy. Does anyone know if I should keep my shoulders pinched the whole time or should I let them go down at the start of the movement?

DB incline press 14k each hand 8,8,8,8

First time doing these too, and I was really unstable, probably cuz I'm not used to DB's. Gonna repeat this next time and nail down the form.

Lat pulldowns V grip 23.5kg 8,8,8,8

I líke chinups more, but I still can't do more than 5 reps.

Seated cable row 16kg 10,12,11

REALLY felt these in my lats, first time I feel them really activated.

Cable fly 5kg each side 10,10,10

Damn, felt these a lot in the chest.

Overall a nice session. Feels good doing hypertrophy for once.








Body update, hopefully it looks different in a few months

[Fattgott]

LEGS "Hypetrophy"(not rly)

Squat 75kg PR 5,5,5

Felt good to break past this weight, wasn't TOO hard, but squats are squats = hard all the time

Conventional DL 75kg 8,8,8

I decided to do light high rep conventional DL's on hyper day because I wanna enforce good form for the heavier weights. This was really hard actually, not used to these reps for deadlifts.

Calf raises 15kg 5,5,5,5,5

Doing slow ass reps = burning calves shaking after sets. Feels good.

Chinups 15 reps 4,3,4,4

Back tired from deads :O

Nice session, feels good to PR on squats, gonna smash 77.5kg on monday or tuesday. Looking forward to hitting shoulders and arms tomorrow.

[Fattgott]

Shoulders and arms AKA not so heavy day, still learning to go hard on the accessory high volume stuff, not just sq bench dl.

OHP 37.5kg 3,2,2

???? I hit 5 reps on it before when my shoulder hurt, and now I struggle with 3? Weird af. My CNS probably wasn't warmed up like it was when I did heavy ass squats before OHP.

DB OHP 10kg DB's 10,10,10

Did these standing so they can help my BB OHP.

BB curl 20kg 8,8,8

Will increase next time.

EZ bar skullcrushers 20kg 8,8,8

Will increase next time.

Side raises 3kg DB's 12,12,12,12

Facepulls 12,12,12,12

Tricep pressdown 17.5kg SS DB bicep curl 8's

Overall a chill day, felt like a huge bro doing these exercises though lmao
Dissapointed in the OHP will get it next time.

[Fattgott]

Lower body STRENGTH

Squat 77.5kg PR: 5,5,5

Was surprised I actually got this weight, but it felt good. Almost bodyweight squat now Progressing next time.

Deadlift 100kg PR: 5

Got this one too, feels good to hit 2 PR's in one workout. Form didn't feel 100% solid though, which is why I am enforcing form with higher reps on hypertrophy day. Will increase next time.

Chinups 15 reps 5,4,3,3

eh

Calf raises 20 15,15,15,15,15

Agonizing reps

[kurse196]

Looks good OP

subbed

[DarioBoop]

wut wut my boy getting in dem pr's

[Fattgott]

Looks good OP

subbed

wut wut my boy getting in dem pr's

Thanks for the support brehs. Feels good hitting PRs.

Benching tomorrow, gonna smash 57.5kg because I am sick of being stuck under 1pl8. Gonna go chug some milk for maximum recovery IDGAF if I get fat :OO

[kurse196]

Thanks for the support brehs. Feels good hitting PRs.

Benching tomorrow, gonna smash 57.5kg because I am sick of being stuck under 1pl8. Gonna go chug some milk for maximum recovery IDGAF if I get fat :OO

Know those feels

[Fattgott]

Upper STRENGTH TODAY!

Bench press 57.5kg PR 5,5,5

Fuaarrk these were so hard, really pushed myself today. Gonna be doing 1pl8 next strength day. Used a closer grip and felt a lot stronger.

Pendlay rows 50kg 5,5,5

will do 52.5kg next time.

Chin up 5,5

Do a few reps(maybe 10 total) between sets of bench, rows etc. so I am progressing good. Will add weight when I can complete 6 reps on each set.

DB shoulder press 10kg DB's 10,10,10

So much easier than before, will do 12's next time.

DB curls 10's 10,10,10

Did some jumprope, and chinup ladder with a mate. Really nice session, feels good smashing the bench weight.