Skinnyfat WORKOUT LOG

[Fattgott]

Hey bruvs, I'm skinnyfat at 180cm / 80kg, and I want to start a workout log to be able to track my progress and make sure I am not ****ing around.

Current lifts
Squat: 65kg
Bench press: 55kg
Deadlift: 90kg

Goal lifts for 1 jan 2015
Squat: 85kg (20kg increase)
Bench: 70kg (15kg increase)
Deadlift: 115kg (25kg increase)

Hopefully I will reach these goals. My OVERALL goal is to build a good physique, but I want to build a strength base first. The routine I am doing currently is Starting Strength, with some extra pressing volume. Check it out:

Starting Strength

A:
Squat 3x5
Bench press 3x5
Bench press LIGHT 2x10
Deadlift 1x5
Chin ups

B:
Squat 3x5
OHP 3x5
OHP LIGHT 2x10
Row 3x5
Curls

[Fattgott]

So, I guess I will post today's workout. I did workout A.

Squats 67.5kg 5, 5, 5

Squats are always killer for me, definitely the hardest and most taxing lift IMO. I completed the sets though and set a personal best. Will increase weight next time.

Bench press 57.5kg 5, 2, 3

The first set was fine, and the reps were clean except the last one which was a grinder. The second two sets were disasters though. I trained with a few mates who had never been in a gym before, so I was kind of distracted. I will repeat the weight next time and complete it. Hoping for that 1 plate bench soon.

Deadlifts 90kg 5

I love doing deadlifts, really a fun lift. I feel like my technique/form is a little off, but I will work on improving it. I will increase the weight 5kg nex time.

Chin ups

I can't do real chins now, except for maybe 3 bodyweight ones. My tactic is just to do many reps between sets, and try to build up the strength to do atleast 5 reps.




Overall a good workout, dissapointed at the bench, but I did set a PR on it still(57.5kgx5).

[DarioBoop]

I think you should take a longer rest between your sets in bench

[Fattgott]

Hey mates, not going to update on rest days usually I think.

Morning weight today: 78.6kg

Does anyone know what weight gain I should be aiming for per week?

I think you should take a longer rest between your sets in bench

Yes man, definitely. I was kind of distracted, so I couldn't focus between sets. Going to go by myself or with only 1 friend usually, so I think I will be stronger then.

[DarioBoop]

Most people go 1 or 1/2 lb

Following your log! Let's get these gains

[Fattgott]

Most people go 1 or 1/2 lb

Following your log! Let's get these gains

Thanks mate! I'm gonna go for 1lb/week, but since I am not counting calories it might be inaccurate.

Gonna go check out your log.

[Fattgott]

Was really tired today because I slept at my mates the day before. Lifted anyways, turned out to be a good workout.

Squat 70kg 5,5,5

Squats felt good, few reps were grinders but that's expected for squats. ALSO, PERSONAL BEST SQUAT . I will go for 72.5 on tuesday.

OHP 35kg 5,2,3

Damn, I love doing OHP, I feel so powerful BUT THEY ARE SO HARD. 32.5kg is easy, but there is so much difference between so little weight. Just gotta keep grinding. Will repeat this weight next time.

OHP 20kg 10,10

Doing a lighter weight press to build strength on each day. Started out light with the OHP, just the empty barbell.

Barbell pendlay row 42.5kg 5,5,5

What can I say? Don't really enjoy these, and I never feel my back working. I will increase the weight next time.

Curls 8kg DB 10,10,10

Overall a good workout, I'm really happy about the squats.

[Oggie22]

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Hoping to see some good progress from you

[Fattgott]

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Hoping to see some good progress from you

Thanks bro, hoping for good progress too.

It's kind of demotivating when I see all good progress posts and they all do push pull legs, or some different kind of split, but no good progress from SS. I understand it's supposed to get me strong before moving on to a split, but a lot of those guys just started with a split. Not sure if I should stick to SS or do PPL twice a week(with 3x5 compounds and linear progression).

Adding a few accessories though in the meanwhile:

A:
Squat 3x5
Bench press 3x5
Bench press 2x10 light
Deadlift 1x5
Chin ups 3x5-8
Side raises 3x12

B:
Squat 3x5
OHP 3x5
OHP 2x10 light
Row 3x5
Curls 3x8-12

[Oggie22]

Thanks bro, hoping for good progress too.

It's kind of demotivating when I see all good progress posts and they all do push pull legs, or some different kind of split, but no good progress from SS. I understand it's supposed to get me strong before moving on to a split, but a lot of those guys just started with a split. Not sure if I should stick to SS or do PPL twice a week(with 3x5 compounds and linear progression).

Me and my friend have very similar lifts. I'm running BLSS and he's running Coolcicada's PPL using the same progression scheme.
I can honestly say that we've both been progressing at nearly the same rate in terms of strength. Occasionally one of us will get ahead of the other, but our lifts soon level out again.
What I suggest? Do compound lifts multiple times a week with linear progression. It's up to you how you want to get that done. Just be consistent and the gains will come either way.
The important thing is that you are progressively overloading, getting enough rest and eating properly. As long as you do that, you'll progress just fine

[Fattgott]

Gonna be quite a negative post, because today's workout and my day in general was pretty ****ty. I was tired all throughout the school day. I popped 2 caffeine pills and and had a candybar, because I thought it would give me energy to work out. So, I went to the gym anyway because I wasn't gonna be a little fuccboii, might have been the wrong decision though.

Squats 72.5kg, 70kg 1(72.5kg),5,5(last 2 sets at 70kg)

So, I warmed up and even 60kg felt hard. I worked up to 72.5kg, and I did 1 rep, and then failed the second one(thank god for pins . I deloaded, because I knew it was useless to use that weight and it would only lower my morale even more. 70kg felt surprisingly easy compared to just 2.5kg heavier, but still was hard. I got 5 reps on both sets. I will repeat 72.5kg next time I train.

Bench press 57.5kg ?, 5, ?

So, I thought to myself "bench will go better, gonna progress now". I was determined to do it. I warmed up, then asked a dude in the gym to spot. Instead of only helping me when it was hardest, he helped me on all reps. It made it quite easy, I was pretty frustrated. I rested 1 minute, then did 5 more reps, without a spotter. Last rep was a huge grinder, but I got it. The last set, I asked a new spotter, and he helped me on the last 2 reps. He said he didn't put any weight at all, but I am not sure. I will eat so much and try to do 60kg next time, because I feel like I would complete the weight if it wasn't such a bad day.

Bench press 40kg 10, 10

Wow, these were harder than expected, never done high rep bench so I felt a good burn in my chest, tris and even delts. The lockout was hardest, but I got the reps.

Deadlift 1x5 95kg 5

Fun lift, was tired even collecting the weights, but I got the weight up. I will increase weight next time.

Chin ups 3x5-8 7,5,5

Was tired like I said, but I did these with a band. Not much to say, performed bad on all lifts really.
Like I said, I probably should I have skipped the workout, but I am not gonna let it get me down, just gotta keep on grinding. It's a marathon not a sprint.



Took a pic today in the bathroom. Still look like **** though, working on it . Sorry for it being sideways. Can't embed posts yet

Me and my friend have very similar lifts. I'm running BLSS and he's running Coolcicada's PPL using the same progression scheme.
I can honestly say that we've both been progressing at nearly the same rate in terms of strength. Occasionally one of us will get ahead of the other, but our lifts soon level out again.
What I suggest? Do compound lifts multiple times a week with linear progression. It's up to you how you want to get that done. Just be consistent and the gains will come either way.
The important thing is that you are progressively overloading, getting enough rest and eating properly. As long as you do that, you'll progress just fine

Thanks man, I've had a problem with program hopping, and would probably have done so again if I didn't start this log. I will build a small strength base with SS(to hit my goals for this year), then move on to a strength/hypetrophy hybrid routine such as a ppl or an upper lower. Gonna stick to SS for the moment though.

[Fattgott]

Hey guys, I was supposed to take a rest day today, just to get in some extra recovery before training, but I went to the gym with my friends, just to watch them train. I promised that I was not gonna train, but I wanted to show off a little, so I did a double on the bench press at 60kg. I also did a few reps on the deadlift, and a single at 100kg. Might not have been smart, but what's done is done. Gonna go HARD tomorrow and try to kill that 35kg OHP for 3x5.

[Fattgott]

So, I was supposed to train yesterday, but I decided to take a nap after school then go to the gym. Woke up 5hrs later :O

Anyways, three rest days = recovery gains. Todays workout was good.

Squat 72.5kg 5,5,5

I was wearing some unflexible adidas long pants, so my form and depth was affected a little, but I pushed through and smashed the weight. Will increase next time.

OHP 35kg PR 5,5,5

The last reps in the sets were real grinders, but I got it. Real happy about that. Will progress next time.

Bench press 40kg 10,10

I changed the days for my 2x10 presses for dem frequency gains. Hopefully it wont affect recovery. Still getting used to higher reps.

Pendlay row 45kg 5,5,5

Will increase next time.

I was short on time, so I didn't do any accessories. It was a nice chill saturday workout though.

[Fattgott]

dont have the motivation to log, so i will keep it short

i think I might have a small injury. Last time I did deadlifts, on one of the reps I was looking down at my feet instead of forwards. I felt something in my neck, but finished the set. Now I really notice, I have pain in my spine on my lower neck/trap area. I even skipped deadlifts, the warmups were making the pain flare up.

Squat 75kg 4,3,3

Bench 2 reps at 60kg, 3 reps at 57.5kg, 3 reps at 57.5kg

OHP 25kg 10,10

Deadlift ???

Curls 8kg DB 10,10,10

[Fattgott]

Hey guys, I am going to take a break from doing squats and deads for a few days(hopefully). I just want my pain to subside before doing them. I am dropping deads because I really feel the pain, and squats because of the position of the bar, right on the painful spot. Here is my routine for the next few days:

A:
Front squat 3x5
Bench 3x5
OHP 2x10
Chin ups 2x6-8
Bodybuilding accessories

B:
Front squat 3x5
OHP 3x5
Bench 2x10
Row 3x5
Bodybuilding accessories

[DarioBoop]

Hope you recovery soon

[Fattgott]

Hope you recovery soon

Thanks man, I hope so too.

I went to the gym today, and tried doing front squats and rows, but those also strained the upper back. I could really only do OHP(37.5kg, 4,3,2 reps on the three sets but OHP is real hard) and then bench press(42.5kg 10,10). I tried doing barbell curls, but EVEN THOSE hurt my back. I'm just gonna stay away from the gym for a week or so, don't want to accidentally **** up and make my break longer than it should.

[Patlix]

Hey man really loving the progress! Good increasing the weights each time. For some reason, I find it really difficult to add extra weights... Maybe I'm just scared because sometimes I just can't lift it.
Anyways, good luck with the lifts bro.

[Fattgott]

I trained today, wasn't sure if I should have due to my injury, but it felt like I had recovered.

Squat75 kg 3, 2

So, this was way too much weight for some reason, my form was **** even on the first rep. I decided to deload to 70kg, focusing on form.

Squat 70kg 5

Will repeat 70kg next time, and work my way up.

Bench press 57.5kg 3

I decided to deload to 55kg, and focus on the movement.

Bench press 55kg 5,5

Will increase next time.

OHP 25kg 10,10

Went good but was pretty hard.

Deadlift 100kg 1

Even on my warmups I felt the pain on my neck/spine. I decided to try anyways, but after the first rep I knew that was a bad idea. I will stay away from deadlifts for a few workouts, just let my injury recover.

Chinups 15 total reps

I try to do 15 reps in as little sets as possible, it was mostly like this: 3,2,2,2,3,1,2

Curls 8kg DB

Good workout overall, atleast I can do squats and bench without pain.

[Fattgott]

Squat 70kg 5,5,5

My form broke down more than I wished. Not sure if I should push through it and progress or enforce proper form. I think I will just progress to 72.5kg, and then just focus hard on form, if I must deload so be it.

OHP 37.5kg 2,3,3

So OHP is so fkn hard to progress on, 35kg feels lightweight and then 37.5kg feel heavy AF. For squats, 70 and 72.5 feel the same, but for OHP it's such a difference. Will retry next time.

Row 47.5kg 5,5,5

Used a different bar today, not sure if the weight was light or I was strong.

Chins 15 reps

I did this in 7 sets, hopefully I will be able to do it in 5 or 3 sets soon.

[Fattgott]

Trained yesterday but slept at a mates so updating today.

Squat 70kg 5,3,5

I decided to do 70kg again today, just focus on perfect form. The form felt real solid actually. I didn't attempt more than 3 reps on set 2 because I felt that form was breaking down. Will repeat next time, if I fail again I will deload. Feels good to have form down.

Bench press 57.5kg ???

So I am going to stop asking for spotters at the gym, and just do the roll of shame if needed, since every time I ask a random to spot they help way too early, and they help way too much. Will repeat next time and deload if needed.

I skipped deadlifts due to my injury, hopefully it recovers soon. I just did some extra bodybuilding things like chins, curls and lateral raises.

Good workout session overall, just a little irritated about the bench thing. Atleast I know what to do now.

[Fattgott]

Slept for THREE HOURS last night, even though I layed in bed for 8. Adjusting to new sleep schedule I guess. Weirdly, I didn't feel very tired. Will sleep lots today.

Squat 70kg 5,5,5

These felt great, good form and all. Definitely better than the other times. Will increase next time I train.

OHP 37.5kg 2,3,2

So hard to progress. I'm just gonna keep eating big and gaining weight to break through numbers. If I fail next time I will deload.

Pendlay row 50kg 5,5,5

Chin ups 15 reps 5 SETS!

PR for me, completed 3 reps in all sets, so I did 15 reps in 5 sets, even after doing rows. Will try this next time I train, hopefully I will do it in 4 sets.



Nice workout overall. Hoping to hit 57.5kg with bench next time for 3x5, it's getting frustrating to be stuck on this weight. If I fail next time I will deload and work up.

[Fattgott]

Feeling a little discouraged today.

Squat 72.5kg 5,4,1

So my upper back lower neck pain flared up, and I had pain exactly when I put the bar, which ****ed some stuff up. I might have been able to do it, but I will repeat next time. I just did 1 rep with good form as the last set, didn't want to do more and increase the pain.

Bench press 57.5kg 3,5,3

Eh, I'm feeling discouraged. I hit 5 reps on the second set because my mate wasn't as eager to help as most other random people I ask to spot me. I will deload to 52.5kg, and work my way up.

So since I am still injured, I didn't do deadlifts. I did some chinups and went home.


One thing is clear to me now, even though I thought I did, I DIDN'T EAT ENOUGH. My problem is that I have more fat than I want right now, so bulking feels bad. I am weak as **** though.
I really don't care anymore, gonna go full on dreamer bulk so I can build strength.

[Fattgott]

Devoured a pack of cookies pre workout, didn't even notice when they were finished, was still hungry.

Squat 72.5kg 5,5,5

These felt pretty good, hard as usual. Will try to keep focused on proper form. Will increase next time.

Bench press 52.5kg 5,5,6

Not so hard, went for 6 reps at the end for some reason. Will increase next time.

Pendlay row 50kg 5,5,5

My row is finally closing in on my bench press, which is good, since it was so weak before. I might start doing rows a little more while I can't deadlift. Hoping for a recovery, so I can do them soon.

Lateral raises 10,10,20 LIGHTER

Fun workout. I tried doing facepulls, but I just couldn't figure them out, how to feel them. Anyone have any tips?

[Blade96]

Dude don't move up weight until you found the current weight easy - not just complete all reps. I really struggle with Bench too.

I stay on the same weight for the max of for times then I do something about it.

[Blade96]

Subbed for using kg

[Fattgott]

Dude don't move up weight until you found the current weight easy - not just complete all reps. I really struggle with Bench too.

I stay on the same weight for the max of for times then I do something about it.

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!

[Fattgott]

Forgot to log yesterday, but I went to the gym. On sunday I did pushups, and my shoulder started to really hurt. I couldn't bench or overhead press. Feels so frustrating since when one injury heals another comes.

Squat 75kg 3,2,1

idk why, but this was really ****ing heavy, and my form broke down. Will repeat next time.

Deadlift 95kg 5

Started not too heavy, but still a struggle. Feels good to be able to deadlift again. My form is a little off, hoping to fix it.

Chins 15 reps 5,4,4,3

I completed the chins in 4 sets, feels good. Progressing on these atleast.


I couldn't even do curls or lat raises without shoulder pain. I just rested that day and I hope I can bench tomorrow.

[Fattgott]

Squat 75kg 5,2.3

Felt lighter than last time, but my shoulder pain flaired up while doing this, and it really hurt. Feels bad that I am missing so much because of injuries. Will repeat next time, and deload if I fail. Couldn't bench or OHP because of shoulder pain.

Deadlift 97.5kg 3,2,1

Wanted to focus on correcting my form, I will do 97.5kg 1x5 next time.

Curls 8kg 10,10,10

Skullcrushers 20kg 10,10,10

Just did some arms since I wasn't rowing or benching.

Okay workout, nothing really special. Hopefully I can break this 75kg squat next time.

[Fattgott]

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

squat 70kg 5,5,5

deadlift 95kg 5

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