Skinnyfat WORKOUT LOG

[y0lked]

Sick 1 plate PR! Also, glad you are sticking with pendlay rows, its a bad habit to switch exercises when you feel tired doing them. its that constant load and repeated exposure to the stimulus that will make you grow! Btw are you gaining 1lb/week?

[Blade96]

14? damn i started at 14 too but made v poor progress due to eating

[Fattgott]

Lower body HYPERTROPHY today

So I didn't really enjoy today due to being tired and I had a headache, but I pushed through.

Squat 55kg 8,8,8,8,8

Damn man, going from always doing 15 reps total to doing 40 reps is hard, even at such a low weight. Will increase next time. Form felt real solid.

Deadlift 75kg 7,8,6

These are mostly to perfect technique, as I don't really care about hypertrophy for the glootz and lower back. I stopped the set once I felt my technique was getting worse.

Chin ups 1,2,3,4,3,2,1

Did ladders with a friend(i do 1, he does 1, i do 2, he does 2 etc. and when you fail you work down)

Hamstring curls 42.5kg 12,12,12

Kept the session short and simple cause of my headache.

Sick 1 plate PR! Also, glad you are sticking with pendlay rows, its a bad habit to switch exercises when you feel tired doing them. its that constant load and repeated exposure to the stimulus that will make you grow! Btw are you gaining 1lb/week?

Brah 1 plate is 60kg, haven't repped that out yet, but I'm gonna smash it next week. I'm not counting calories because it's not really feasible with school food and other things, but I am definitely gaining weight. Morning weight today was 81.9kg, so it's more than 1lb a week since last time.

14? damn i started at 14 too but made v poor progress due to eating

Yeah, some of my mates have troubles eating and stay really skinny, it's the opposite for me lmao.

How old are you now?

[Fattgott]

Did a whole upper body day because I didn't have time to train 5 times this week. So here's upper HYPERTROPHY:

Bench 57.5kg 5,5,5

So much easier than on wednesday. Feels good, gonna get 60kg next week.

DB incline bench 14's 8,8,8,8

Increase since last time.

DB row 8,8,8,8

Increased since last time, gonna increase again next time.

Chin up(negatives) 8,8,8,8

Did these SO SLOW, these sets were torture.

I tried some shoulder presses but my shoulder started hurting so I avoided them.

DB curl 8's 15,15

Side raises 3's 12,12,12

[kurse196]

what program you running?

[y0lked]

Lower body HYPERTROPHY today

So I didn't really enjoy today due to being tired and I had a headache, but I pushed through.

Squat 55kg 8,8,8,8,8

Damn man, going from always doing 15 reps total to doing 40 reps is hard, even at such a low weight. Will increase next time. Form felt real solid.

Deadlift 75kg 7,8,6

These are mostly to perfect technique, as I don't really care about hypertrophy for the glootz and lower back. I stopped the set once I felt my technique was getting worse.

Chin ups 1,2,3,4,3,2,1

Did ladders with a friend(i do 1, he does 1, i do 2, he does 2 etc. and when you fail you work down)

Hamstring curls 42.5kg 12,12,12

Kept the session short and simple cause of my headache.





Brah 1 plate is 60kg, haven't repped that out yet, but I'm gonna smash it next week. I'm not counting calories because it's not really feasible with school food and other things, but I am definitely gaining weight. Morning weight today was 81.9kg, so it's more than 1lb a week since last time.




Yeah, some of my mates have troubles eating and stay really skinny, it's the opposite for me lmao.

How old are you now?

Good **** man! I was just you know, positively affirming it was going to happen haha. Next bench day get it! How come you didnt try it for 3? Whats on the menu for the rest of the week?

[Fattgott]

Good **** man! I was just you know, positively affirming it was going to happen haha. Next bench day get it! How come you didnt try it for 3? Whats on the menu for the rest of the week?

For this week I'm HOPEFULLY hitting 3 PR's, gonna be real hard though. 60kg for bench 3x5, 80kg for squat 3x5 and 102.5kg(or 105kg if I feel good) for deadlift. Even if I don't get all 5 reps on all sets I will still hit PR's because I've never done any of these weights before.

What do you mean try it for 3?

Just hyping myself up to destroy heavy squats and deadlifts tomorrow, but my sleep schedule is phucked now. I came home at 4pm and passed out slept until 9, now it's 4am where I live, gonna go to sleep when I finish studying.

what program you running?

I'm doing Candito's novice strength/hypertrophy routine, but I kind of butchered it by changing a few rep schemes(3x6 to 3x5) and ADDING ANOTHER DAY. If I feel like it I also do bench for 3x5(instead of 4x8) on hypertrophy day just to get stronger.

I tried the shoulders/arms workout, but I didn't really enjoy it and would rather just do a full upper body hypertrophy workout like Candito suggests, so I'm switching back to that. The routine's gonna be the same except the last day, in which I am gonna do: Bench press 4x8, DB Incline bench 4x8, DB row 4x8, Chin up 4x8, DB Shoulder press 3x10 and then arms.

[Fattgott]

Had the most retarded session today fukkk. Loaded up 55kg for squar warmup, felt heavy(like 70kg). Went up to 70 and it felt REALLY heavy. Then 75kg, heavy again. Loaded up 80 for working sets and it felt like a 1RM. So I did 1 rep X 3 sets with 80kg.

So I moved on to deadlifts, maybe it would go better. Nope. Loaded up 105kg for working set and I got 2 reps.

I guess bad workouts happen but it feels like these weights were atleast 10kg heavier than they should be.

Did some calf raises(3x15 25kg) and chinups(30 reps in like 9-10 sets).

Feels bad, will repeat squat 80kg next lower body day not gonna let these puussy weights win.

[y0lked]

For this week I'm HOPEFULLY hitting 3 PR's, gonna be real hard though. 60kg for bench 3x5, 80kg for squat 3x5 and 102.5kg(or 105kg if I feel good) for deadlift. Even if I don't get all 5 reps on all sets I will still hit PR's because I've never done any of these weights before.

What do you mean try it for 3?

Just hyping myself up to destroy heavy squats and deadlifts tomorrow, but my sleep schedule is phucked now. I came home at 4pm and passed out slept until 9, now it's 4am where I live, gonna go to sleep when I finish studying.

Nice, PRs are PRs! Well since you arent on any program why arent you trying to go heavier with lower reps. Unless youre doing progressive overload, just going up in weight when youre comfortable is means for slow stalled progression. Especially as a beginner you need to hit maximal attempts. You can do this by adding 5lbs to a lift every week regardless oh how you feel. Thats how starting strength is devised. Or you can increase weight and decrease reps every workout. Ie:
5 x 5 at 135 week 1
6x 3 at 145 week 2
5 x 5 at 140 week 3
6 x 3 at 150 week 4
etc.

When you fail you just reset the weight back to a week before the failure and go at it again with the same weight and reps. Anyways, see how this is hella confusing? Thats why programs are developed because they are the tried and true methods they have been implemented to thousands of athletes with success.

[Fattgott]

Nice, PRs are PRs! Well since you arent on any program why arent you trying to go heavier with lower reps. Unless youre doing progressive overload, just going up in weight when youre comfortable is means for slow stalled progression. Especially as a beginner you need to hit maximal attempts. You can do this by adding 5lbs to a lift every week regardless oh how you feel. Thats how starting strength is devised. Or you can increase weight and decrease reps every workout. Ie:
5 x 5 at 135 week 1
6x 3 at 145 week 2
5 x 5 at 140 week 3
6 x 3 at 150 week 4
etc.

When you fail you just reset the weight back to a week before the failure and go at it again with the same weight and reps. Anyways, see how this is hella confusing? Thats why programs are developed because they are the tried and true methods they have been implemented to thousands of athletes with success.

Hey bro. I'm actually doing linear progression for the squat, bench and deadlift. On my upper strength days, I do the bench for 3x5, then increase weight once I hit all 5 reps on three sets. On my lower strength days I am doing squats 3x5, and deadlifts 1x5. If you look back you can see I did squat 75kg, then 77.5kg then I attemped 80kg today. Was a bad workout so I failed the sets, but I'm gonna repeat the weight on friday. For the deadlift I also did 100x5 last week, and today I attempted 105x5. Afterwards I just do some higher rep accessory work, like Candito suggests.

Here is the routine I am on(candito's novice routine) but I changed the reps schemes from 3x6>3x5. Gonna stick to this for atleast a few months.

http://www.powerliftingtowin.com/can...inear-program/

[Fattgott]

Upper body

Bench press 60kg 2

I did 2 reps, and my elbow just wasn't feeling right.

Pendlay row 55kg 5,5,5

Row is catching up to bench, I MIGHT be starting to like these but don't quote me on that.

OHP 35kg 5,5

Doing 2 sets of 5 instead of 1 set of 6, since I like OHP. Haven't done these for a while. I push pressed the last rep though, so I will probably repeat the weight next time.

DB shoulder press 12kg DB's 10,8,6

Tired after OHP, but I will try for 10 on all sets next time.

Chin up 5,5

Last rep was a grinder, still not ready to add weight.

I've decided not to write in depth about the additional exercises, but I did Side raises(4x12), Facepulls(4x12), Bicep curls(3x8) and Tricep pressdowns(3x8). Good workout IMO just a little dissapointed about my elbow during bench.

[y0lked]

Hey bro. I'm actually doing linear progression for the squat, bench and deadlift. On my upper strength days, I do the bench for 3x5, then increase weight once I hit all 5 reps on three sets. On my lower strength days I am doing squats 3x5, and deadlifts 1x5. If you look back you can see I did squat 75kg, then 77.5kg then I attemped 80kg today. Was a bad workout so I failed the sets, but I'm gonna repeat the weight on friday. For the deadlift I also did 100x5 last week, and today I attempted 105x5. Afterwards I just do some higher rep accessory work, like Candito suggests.

Here is the routine I am on(candito's novice routine) but I changed the reps schemes from 3x6>3x5. Gonna stick to this for atleast a few months.

http://www.powerliftingtowin.com/can...inear-program/

Canditos programs are pretty good. I like his style of training, im glad youre on a program tho! Nice.

Upper body

Bench press 60kg 2

I did 2 reps, and my elbow just wasn't feeling right.

Pendlay row 55kg 5,5,5

Row is catching up to bench, I MIGHT be starting to like these but don't quote me on that.

OHP 35kg 5,5

Doing 2 sets of 5 instead of 1 set of 6, since I like OHP. Haven't done these for a while. I push pressed the last rep though, so I will probably repeat the weight next time.

DB shoulder press 12kg DB's 10,8,6

Tired after OHP, but I will try for 10 on all sets next time.

Chin up 5,5

Last rep was a grinder, still not ready to add weight.

I've decided not to write in depth about the additional exercises, but I did Side raises(4x12), Facepulls(4x12), Bicep curls(3x8) and Tricep pressdowns(3x8). Good workout IMO just a little dissapointed about my elbow during bench.

Sorry to hear about the elbow, what does your warm up look like before you bench?

[Fattgott]

So I've decided I don't really enjoy the routine I am on currently and I feel really burnt out, so I am switching to Greyskull LP. I'm realizing that since I am a beginner I should stick to a full body routine like most recommend for novices. I am NOT going to switch away from this routine for atleast a few months. I've realized that my problem is that I don't really stick to a routine when I look back. So now this is here to stay. I like the idea of GSLP since it isn't as intense at SS, not squatting and deadlifting on the same days, and more deloads with the amrap sets. So here it is:

Monday:
Bench / Overhead press alternating 3x5
Squat 3x5
Pendlay row / Chin up alternating 3x5

Wednesday:
Bench / Overhead press alternating 3x5
Deadlift 1x5
Pendlay row / Chin up alternating 3x5

Friday:
Bench / Overhead press alternating 3x5
Squat 3x5
Pendlay row / Chin up alternating 3x5

Progression:
- On the last set, do as many reps as possible(AMRAP)
- If you fail to get 5 reps on the last set, deload 10%
- Increase 5lbs for the squat, 5-10lbs for the deadlift and 2.5lbs(microplates) for the upper body lifts

I'll also be doing some accessories such as curls when I feel like it, but those are secondary lifts.

Canditos programs are pretty good. I like his style of training, im glad youre on a program tho! Nice.


Sorry to hear about the elbow, what does your warm up look like before you bench?

My warmup is basically just doing the exercise with lighter weight. If I am doing 60kg, I would warm up like this:

10 reps with the bar(20kg)
40x6
50x3
55x1
then working weight.

[connorpat1995]

In brah

5/5/5+ is awesome. High rep PRs, no stalling. You'll love it

[Blade96]

So I've decided I don't really enjoy the routine I am on currently and I feel really burnt out, so I am switching to Greyskull LP. I'm realizing that since I am a beginner I should stick to a full body routine like most recommend for novices. I am NOT going to switch away from this routine for atleast a few months. I've realized that my problem is that I don't really stick to a routine when I look back. So now this is here to stay. I like the idea of GSLP since it isn't as intense at SS, not squatting and deadlifting on the same days, and more deloads with the amrap sets. So here it is:

Monday:
Bench / Overhead press alternating 3x5
Squat 3x5
Pendlay row / Chin up alternating 3x5

Wednesday:
Bench / Overhead press alternating 3x5
Deadlift 1x5
Pendlay row / Chin up alternating 3x5

Friday:
Bench / Overhead press alternating 3x5
Squat 3x5
Pendlay row / Chin up alternating 3x5

Progression:
- On the last set, do as many reps as possible(AMRAP)
- If you fail to get 5 reps on the last set, deload 10%
- Increase 5lbs for the squat, 5-10lbs for the deadlift and 2.5lbs(microplates) for the upper body lifts

I'll also be doing some accessories such as curls when I feel like it, but those are secondary lifts.



My warmup is basically just doing the exercise with lighter weight. If I am doing 60kg, I would warm up like this:

10 reps with the bar(20kg)
40x6
50x3
55x1
then working weight.

simple, effective routine

[Fattgott]

simple, effective routine

In brah

5/5/5+ is awesome. High rep PRs, no stalling. You'll love it

Thanks brehs.


Did my first day today, I decided to take a deload and work my way up on all lifts, keeping proper form when I can.

Bench press 52.5kg 5,5,8

Just focused on wrist position and staying tight. Last rep was a grinder, will increase by 1kg next time and hopefully I'll hit 8 reps.

Squat 65kg 5,5,6

??? For some reason this was a LOT harder than I thought. I think it's because I did deadlifts and squats yesterday so I didn't get proper recovery. Will do 67.5kg next time.

Pendlay row 45kg 5,5,10

Pendlay rows are actually getting more enjoyable now. It's because I switched to thumbless grip and I'm being more explosive now. I remember doing 45kg last time a while ago and it was 10x harder than this here. Will do double increase next time since I got 10 reps on the AMRAP set.

Chin up 15 reps 4,4,3,3

Was tired AF after going to failure on pendlay rows. I'll be doing 3x5 chinups on monday, so I hope I can get 5 reps on 3 sets with bodyweight, but I will be deadlifting before so it's gonna be hard. Didn't have time for anything else since the gym was closing.

[Fattgott]

Greyskull LP



OHP 32.5kg 5,5,6

Damn, was harder than I thought.

Deadlift 90kg 5

It was pretty easy, but I forgot to do AMRAP since there is only 1 set.

Bench press 55kg 3,3,3 Bench 45kg 8,8

So I talked to a few powerlifters, and they said the best way to increase your pressing strength is to do it more often, and higher volume. They said that presses don't tax your body as much as the squat and deadlift. They recommended doing the press you didn't do for 20 total reps, so I'm doing bench 3x3, 2x8 on OHP day, then OHP 3x3, 2x8 on bench day. No AMRAP on these sets. The 3 rep sets were easy, but the 2x8 set was way harder than I thought, last rep was a real grinder.

Chin up BODYWEIGHT 5,5,4

Gonna hit 5,5,5 next time, then I'll start adding weight.

After doing the main lifts, I did some DB rows, curls and facepulls. Really enjoying the new routine. Also, I couldn't find microplates anywhere so I made some ghetto ones, .5kg each you mirin?:

[CharonRower]

Greyskull LP



OHP 32.5kg 5,5,6

Damn, was harder than I thought.

Deadlift 90kg 5

It was pretty easy, but I forgot to do AMRAP since there is only 1 set.

Bench press 55kg 3,3,3 Bench 45kg 8,8

So I talked to a few powerlifters, and they said the best way to increase your pressing strength is to do it more often, and higher volume. They said that presses don't tax your body as much as the squat and deadlift. They recommended doing the press you didn't do for 20 total reps, so I'm doing bench 3x3, 2x8 on OHP day, then OHP 3x3, 2x8 on bench day. No AMRAP on these sets. The 3 rep sets were easy, but the 2x8 set was way harder than I thought, last rep was a real grinder.

Chin up BODYWEIGHT 5,5,4

Gonna hit 5,5,5 next time, then I'll start adding weight.

After doing the main lifts, I did some DB rows, curls and facepulls. Really enjoying the new routine. Also, I couldn't find microplates anywhere so I made some ghetto ones, .5kg each you mirin?:

Man please, just follow the routine as written. If you keep changing stuff youre basicly just program hopping again..
Also, dont add weight to chin ups untill you can do about 3 sets of ten at bodyweight. It will take longer than you think.

[orion792]

Nice progress,I see you're using candito's linear strength/hypertrophy. I've been getting some nice progress on this routine,keep it up!
edit:just realized it was you that commented on my thread

[Fattgott]

Nice progress,I see you're using candito's linear strength/hypertrophy. I've been getting some nice progress on this routine,keep it up!
edit:just realized it was you that commented on my thread

I'm actually doing greyskull LP now.

Man please, just follow the routine as written. If you keep changing stuff youre basicly just program hopping again..
Also, dont add weight to chin ups untill you can do about 3 sets of ten at bodyweight. It will take longer than you think.

You know what mane you're right, I'll stick to the routine. Thanks for keeping me on track.

[Fattgott]

Greyskull LP

Damn today was a really chill session, feeling good. I really needed that deload on my lifts, just for mental reasons.

Bench press 53.5kg 5,5,8

Happy to hit 8 reps again after progressing. 55kg next time.

Squat 67.5kg 5,5,6

Feeling confident in my form, and I'm feeling it a lot in my legs now. Here's a video of the last set, what do you guys think of my form? Anything bad or anything I should change?



Pendlay row 47.5kg 5,5,7

Liking these a little more now, but that's cause I'm progressing and I can see it. My method was just to be more explosive, using a little bit of leg and hip drive just to get the weights up when it gets too heavy. A few weeks ago, I was struggling with 45kg, but when I kept progressing and now I deload, it's easy.

I was done for the day, but I did some chinups too.


Here's a leg pic, they're getting bigger. I need a tan though, you can't see any definition since I'm so pale.

[Oggie22]

Squat looks solid, man

[connorpat1995]

Squats looking great.
One thing, your elbows are pointed pretty far back, they should be pointed more toward the floor. Pull your shoulder blades down and back and position your arms like you're gonna press the bar up
Hip and knee movement are just about perfect though

[Fattgott]

Greyskull LP

OHP 33.5kg 5,5,5

Damn this was way harder than I thought it would be, last reps on all sets were grinders. Seeing a deload coming up soon probably. I was also training earlier than usual(usually train at like 4pm, trained at 10am today).

Squat 70kg 5,5,6

Weights are hard as usual for squats but I think I can progress for a while without a deload still.

Chin ups ?????? 3,3,2

For some reason these were horrible. I just kept on doing sets of 1-2 and probably did atleast 20 reps.

I also did some lateral raises. Was a chill workout but I was a little tired from training so early.

Squats looking great.
One thing, your elbows are pointed pretty far back, they should be pointed more toward the floor. Pull your shoulder blades down and back and position your arms like you're gonna press the bar up
Hip and knee movement are just about perfect though

Squat looks solid, man

Thanks brahs, I'm gonna keep focusing on keeping the elbows pointing down.

[Kameronn]

I got that issue too man! Elbows always flare up. Squat looks great nonetheless. Great log and srs excited to see progress on Greyskull LP cus heard it worked wonder for people.

[Fattgott]

Greyskull LP

So I headed to the gym pretty late so I couldn't do many accessories, but I got the main lifts in.

Bench press 55kg 5,5,7

Keeping up with the AMRAP sets, a few weeks ago I was struggling with this weight. Happy to get 7 reps. I MIGHT have been able to get 8 but I didn't have a spotter and didn't want to strangle myself.

Deadlift 95kg 5

Fuark I always forget to do AMRAP on these. Anyways I'll increase weight next time.

Pendlay rows 50kg 5,5,6

Forgot my microplates at home so I increased 2.5kg. Was a chill session, been having a lot of good sessions lately but that's probably gonna change when the weights start getting heavier.

I got that issue too man! Elbows always flare up. Squat looks great nonetheless. Great log and srs excited to see progress on Greyskull LP cus heard it worked wonder for people.

Thanks bruv repped

[Blade96]

squat form looks goodbro

[Fattgott]

Greyskull LP

It wasn't the best day today, I felt it after the first OHP set, I was just exhausted.

OHP 35kg 5,5,6

Last reps were grinders, but I'm happy that I could bash out 6 reps on the last set.

Squat 72.5kg 5,5,5

Damn mane, this was hard for some reason. My form was breaking down a lot, and I just didn't feel well. Will do 75kg next time, hopefully that feels better.

Chin up 5,5,4,4,3,3

Did some extra sets since I couldn't do 3x5.

[y0lked]

Everything is looking good round here, merry christmas brah

[Fattgott]

Greyskull LP

Had a great lifting day today.

Bench press 56.5kg 5,5,9

Wow, I amazed myself by getting 9 reps on the last set. Definitely got stronger. I blame it on the christmas food gains. I'll increase to 57.5kg next time I bench.

Squat 75kg 5,5,6

Phuck, on the first 2 sets I felt my form a LITTLE bit off in a few different ways, but in the last set I redeemed myself. I had a few grinders, but I just pushed through. 77.5kg next time.

Pause deadlifts 4,4,4

I decided to do pause DLs today just to ingrain form for my conventional deads. I feel as though 1 set a week of deadlifts just isn't enough to get form down, so I'm gonna be adding pause DLs when I feel like it. I didn't have time to do pendlay rows though, gym was closing. Great session anyways.

Everything is looking good round here, merry christmas brah

Merry christmas mate, it's feeling good too. Greyskull and a deload in the lifts feels right, especially since I'm stronger after deloading, as you can see I got 9 reps with 56.5kg when I couldn't even get 3 reps with 57.5kg a few weeks ago.