Skinnyfat WORKOUT LOG

[Fattgott]

Bench press

75kg x14
65kg x10,12,15

Pull ups

bw x6
+15kg 4x6

[Fattgott]

ok life has been really hectic these past few months, but now things should start cooling down and I've decided to actually start making some gains for once.

So I'm supposed to have been bulking for a few months, but haven't been weighing myself and apparently I slightly lost weight. Now I'm going to focus on getting a strong ass bench, chinup, front squat, seal row, dips. Gonna be training 3x/wk and wrestling 2x/wk. Lately my shoulders have really been acting up and hurting, I think it's due to doing such high reps on bench. I'm suspecting my internal rotator muscles, so I will be training internal rotation with cables 5x10-15 2x/wk. Also will be stretching and continuing my back prehab. Will be eating to gain weight and weighing myself multiple times a week so I can keep track. No special diet, just eating a lot. Will be taking a scoop of protein powder atleast 5 days a week so I'm sure to get my protein intake atleast.

Lost a lot of strength, especially in the bench. Also the shoulder pain which is concerning and I think saps a little strength. Today I even failed 100kg(pls kill me). I don't think that's a permanent strength loss, so I'll just do 5x5 and add 2.5kg each session and see how far that takes me, then switch to something more advanced.

Progression scheme:
Front squat = linear progression 3x5, will probably add some stuff when I need more volume to progress but right now I'm at the beginner phase still.
Chin up = x reps in y time at z weight(so for example, 20 reps in 10 minutes with 25kg added)
Bench press = 5x5 paused linear progression
other stuff = 4x5-8, add weight when 4x8 is achieved

Current(30 june) > Goal in 3mo(30 september)

Morning weight: 90kg > 95kg
Bench press: sub 2 plate > 110kg
Chin up: sub 40kg > 45kg
Front squat: 120kg > 140kg
Dips: 45kg > 55kg
Shoulder pain: lots > nothing

For my shoulder pain, every session I will write how much pain I'm feeling from 1-10(really arbitrary scale, but will help me to see if I'm making progress).

[Fattgott]

Last sunday:

Chinup

+30kg x15 reps in 10 min

Seal row

70kg x6,5,5,5

[Fattgott]

last tuesday

Dips

+22.5kg x6,6,6

bunch of back accessories

[Fattgott]

today

Chinup

+25kg x20 reps in 10 minutes

Paused bench

100kg xF (lmao)
70kg 5x5 - easy

Seal row

70kg x8,8,8,5

shoulder pain: right 7/10, left 5/10

[Fattgott]

forgot to log a session last week, got sick afterwards so didn't train until today

Front squat

95kg 3x5

+ acessories

[Fattgott]

Today

Paused bench press

72.5kg 5x5

Chin up

+40kg fail
+20kg - 25 reps in 10 minutes

High incline DB press

22kg 4x8 - add weight for next time

Seal row

70kg 4x5

shoulder pain: left 4/10, right 5/10

[Fattgott]

haven't had time to log the last 2 sessions

Pause bench

75kg 5x5

was pretty hard actually

lat pulldowns, side raises and bunch of other accessories

shoulder pain left 2/10 - right 2/10

----------------

Front squat

77.5kg 3x5

supposed to do 97.5kg 3x5 but didn't feel recovered at all
I'm working manual labour 5x/wk now so my lower body is pretty smoked all the time. Not sure how to fix this but I'll figure something out. I think with enough sleep and food it will be okay, 3 sets of front squats a week shouldn't be too hard to recover from but we will see.

Pause bench

77.5kg 5x5

Chin up

+27.5kg x15 reps in 8 minutes

Seal row

70kg 4x6

shoulder pain: left 2/10 - right 2/10

It seems my shoulder pain is going away WHILE benching, but it still hurts if I do the original problem movement(protraction of scapula while externally rotated, so overhead exercises). Not sure why this is but I'm gonna keep doing paused bench and stretching and see what happens. Also I have been slacking on doing my back prehab and weighing myself in the mornings. Gonna improve that. Also I need an actual progression scheme for chins, so here it is:

Start at +20kg and do 20 reps in 10 minutes, increase weight once I complete this. Once I can do +25kg x20 reps in 10 minutes I work up towards +35kg x15 in 10 minutes, then +40kg x10 in 10 minutes. Meanwhile I'll keep doing my rows and pulldowns for extra volume and hopefully strength.

[Fattgott]

also recently weighed myself(at 20:30 so I'm fully hydrated + food in my belly and such) and I weigh 89kg... wtf. I've been eating like a madman but still I've apparently lost weight, so I'm probably burning a lot more calories than I think at my job. It's not super intense, but I'm walking + lifting light(<15kg) things for about 7 hours a day. I think I'm eating more than 3500 calories a day, but maybe I need to increase that to 4000+. I haven't been wrestling this summer since the club doesn't have training in july so I wonder how much I'll have to be eating when that starts again.

Anyways that's a wakeup call, gotta eat way more. Oil and butter will be my friend.

[Fattgott]

good session, tried a little deadlifting today

Paused bench press

80kg 3x5

very hard
absolutely pathetic

Deadlift

140kg x1
150kg x1
160kg xF

got 160kg to lockout but dropped it due to grip. Moved pretty slow anyways. Expected this strength loss considering I lost weight and haven't deadlifted for months.

Lat pulldown

77kg x15,12,10,10 - figure if I increase this it will help my chins

Shoulder pain: left 3/10, right 4/10 - though I skipped the high incline DB press because there the shoulder pain was probably 8/10 and really sucked. Weird.

[Fattgott]

also decided to stop ****ing around with my own program and actually start a real one. Usually I like the high specificity high frequency programs but now that I'm wrestling and have less interest in PL as a sport and more just general strength I'm gonna do regular american PL training. Decided I'll try 5thset program for a few mesocycles and see how it works. Will be interesting to see since I'm only performing the main lift once every 9 days, which is like 1/3 of the frequency I'm used to. So I'll be running it for front squat, bench and deadlift(technique/speed to save my back/hips etc). Also gonna be running my own program for chins since I literally can't find any good weighted chins program online, most people just treat it as some lame accessory. Not too sure how good this program is, seems pretty retarded actually(who does shrugs??) but I figure 5 months of dedicated and focused training while bulking will hopefully give me good gains.

this is mostly just a bunch of nonsense for me to keep track of my gains

Training maxes:
BP: 95kg
Front squat: 110kg
Deadlift: 150kg

Starting weights:
Front squat: 82.5kg
Bench press: 70kg
Deadlift: 105kg

Program:

d1 paused bench press:
Bench press 4x2 + 1xAMRAP - start at 77.5% first mesocycle, +2.5kg each microcycle, 80% for 2nd and 3rd mesocycle
Board press 3x5 - start with 60% of 1RM and add 5lbs each time 3x5 is completed
Chins
Side raises 2x10 - start sub max and progressively add weight until near 10RM is reached(then just start slowing the negatives)
Pec dec rear delt flye - same protocol as side raises

d2 front squat:
Front squat 4x2 + 1xAMRAP - start at 77.5% first mesocycle, +2.5kg each microcycle, 80% for 2nd and 3rd mesocycle
BW reverse hyper 5x10
DB rows 5x8 - increase when target reps is achieved
DB shrugs 3x20 - increase when target reps is achieved

d3 bench accessory:
DB incline press 5x8 - increase when target reps is achieved
Chins
Tricep ext. 2x12-20 - increase when 2x20 is achieved
Overhead tricep ext 2x12-20 - increase when 2x20 is achieved
Band pull aparts 3x30

d4 deadlift:
Deadlift 5x3 - start at 70%, increase 2.5kg/microcycle
Rack pulls below knee 3x3 - increase 2.5kg/microcycle
Seal rows 5x8 - increase weight when target reps are achieved

[Fattgott]

mesocycle 1
microcycle 1
day 1

Chin ups

+20kg x25 reps in 10 minutes

Paused bench press

75kg x2,2,2,2,8

Board press

65kg 3x5

extremely easy

accessories

[Fattgott]

mesocycle 1
microcycle 1
day 2

Front squat

82.5kg 4x2, 1x6

really easy here too
gotta focus on core tightness and staying upright. Slight knee valgus too even when it's really easy which is weird.

DB row

38kg 5x8
increase to 40s next time

DB shrug

20kg 3x20 - very easy, probably increase to 30kg next time

Reverse hyper


bw 3x20

[Fattgott]

Saturday
mesocycle 1
microcycle 1
day 3

DB Incline press

22.5kg 5x8

increase for next week

Pull up

bw 4x10

triceps and band pullaparts

shoulder pain left 4/10, right 4/10

[Fattgott]

forgot to log last session, on monday

Deadlift

105kg 3x5

very easy, keeping the reps really quick and form tight

Chin up

+40kg x1
equal to my max, so the strength on chins is back. Next goal is 100lbs(45kg)

Seal row

70kg 5x8
add 2.5kg next week

[Fattgott]

good session

Chin up

+22.5kg x25 reps in 10 minutes
veeeeery tough lol, only barely managed.

Paused bench press

77.5kg x2,2,2,2 - AMRAP x8

felt smooth and technique is feeling more natural now

shoulder pain left 5/10, right 5/10

Board press

67.5kg 3x5

accessories

[Fattgott]

mesocycle 1
microcycle 2
day 2

Front squat

85kg 4x2, 1x6

DB row

40kg DBs 5x8
42kg dbs next week

DB shrug

30kg DBs 3x20
pretty easy still


-------------

mesocycle 1
microcycle 2
day 3

Incline DB press

24kg DBs 5x8

pretty easy which is good. If I focus on keeping a good tempo(not too explosive) my shoulders feel fine. 26kg dumbells next week

Shoulder pain: left 4/10, right 2/10. Pretty frustrating that my shoulder pain isn't improving. Just gonna keep doing stretches and rehab work and see if it helps. On the bright side, it's not getting worse either.

bunch of triceps and a bit of biceps

[Fattgott]

yesterday

Deadlift

110kg 3x5
still very easy

Rack pull

110kg 3x3

Seal row

72.5kg 5x8

add 2.5kg next week.

[Fattgott]

mesocycle 1
microcycle 3
day 1

Paused bench press

80kg 4x2, 1x9

very nice, +2.5kg and +1 rep on the AMRAP since last week. Back on the gains train for the first time in a while, probably 100% due to actually eating good now. Will be going on holiday for a week so hopefully I don't lose all gains while away.

shoulder pain: left 1.5/10, right 1.5/10

Chins

+25kg x20 reps in 10 minutes
mostly doubles

Board press

70kg 3x5

extremely easy still

accessories

[Fattgott]

Forgot to log past few sessions.

---

repeated the previous workout

Mesocycle 1
Microcycle 3
Day 1

Pause bench

80kg 5x2

---

Mesocycle 1
Microcycle 2
Day 2

Front squat

87.5kg 4x2, 1x8

adding 5kg for next week if I get 8+ reps on the AMRAP.

DB row

42kg 5x8
44kg next week

---

Mesocycle 1
Microcycle 3
Day 3

Incline DB press

26kg 5x8

accessories

shoulder pain 5/10 on both shoulders

[Fattgott]

mesocycle 1
microcycle 3
day 4

Deadlift

115kg 3x5

Block pull

115kg 3x3

Seal row

75kg 5x5

---

mesocycle 1
microcycle 4
day 1

Pause bench

82.5kg 4x2, 1x6

Board press

72.5kg 3x5

---


mesocycle 1
microcycle 4
day 2

Front squat

92.5kg 4x2, 1x3

DB row

44kg 5x8

getting pretty tough now
46kg next week

[Fattgott]

mesocycle 1
microcycle 4
day 3

Incline DB press

28kg x8,8,8,6,1

same weight next week

bunch of triceps

pull ups bw 4x8

[Fattgott]

haven't logged in a couple weeks but training has been going great, I will try to remember my AMRAPs off the top of my head just so I can have them documentet

mesocycle 1
microcycle 4
day 4

deadlift 120kg 3x5

---

mesocycle 1
microcycle 5
day 1

pause bench 85kg 4x2, 1x5

---

mesocycle 1
microcycle 5
day 2

front squat 95kg 4x2, 1x5

---

mesocycle 1
microcycle 5
day 3

incline DB press 28kg 5x<8

---

mesocycle 1
microcycle 5
day 4

deadlift 125kg 3x5

---

mesocycle 1
microcycle 6
day 1

pause bench 87.5kg 4x2, 1x5

---

mesocycle 1
microcycle 6
day 2

front squat 97.5kg 4x2, 1x3

---

mesocycle 1
microcycle 6
day 3

incline db press 28kg 5x8

---

mesocycle 1
microcycle 6
day 4

deadlift 130kg 3x5

---

mesocycle 1
microcycle 7
day 1

pause bench 90kg 4x2, 1x5

---

mesocycle 1
microcycle 7
day 2(today)

front squat 100kg 4x2, 1x4 RPE 8
db row 46kg 5x8

current morning weight is around 94kg, feeling strong, wrestling is going well and all in all my gains are starting to come back. Hoping to front squat 140kg this year.

[Fattgott]

mesocycle 1
microcycle 7
day 3

incline db press

30kg 5x6

---

mesocycle 1
microcycle 8
day 1

paused bench press

92.5kg 4x2, 1x4

chin

20kg x3
22.5kg x3
25kg x3
27.5kg x3
30kg x3

---


mesocycle 1
microcycle 8
day 2

front squat

102.5kg 4x2, 1x3
db row 48kg 5x8

---

mesocycle 1
microcycle 8
day 3

incline db press 30kg x8,8,8,4,6

chins

22.5kg x3
25kg x3
27.5kg x3
32.5kg x3

---

mesocycle 1
microcycle 8
day 4

deadlift

180kg x1 - felt good, close to my max but have a few more kg in me
135kg x5

seal row

75kg 5x8

[Fattgott]

mesocycle 1
microcycle 9
day 1

pause bench

95kg 4x2, 1x3

getting pretty tough. If I don't get 3 reps next week I will start microloading 1kg, then eventually 0.5kg

---

mesocycle 1
microcycle 9
day 2

105kg 4x2, 1x5 rpe 10

---

mesocycle 1
microcycle 9
day 3

incline db press 30kg 5x8

finally increase to the 32's

---

mesocycle 1
microcycle 9
day 4

deadlift 140kg x2,4,4

trying to perfect my starting position

rdl

110kg 3x5 a little easier on my back than block pulls

seal row 77.5kg 5x8 - easy, increase to 80kg next week

[Fattgott]

mesocycle 1
microcycle 10
day 1

pause bench

97.5kg 5x2

very hard, gonna add 1kg each week now with microplates

---

mesocycle 1
microcycle 10
day 2

front squat

107.5kg 4x2, 1x3

DB row 50kg 5x8

---

mesocycle 1
microcycle 11
day 1

pause bench

98.5kg 5x2

tough

---

mesocycle 1
microcycle 11
day 2

front squat 110kg 5x2

gonna start doing 5x5 light front squats on deadlift days for some extra volume, should hopefully help progression.

---

mesocycle 1
microcycle 11
day 3

db incline press 32kg 3x5

also managed to chin up +45kg at around 96kg bodyweight

[Fattgott]

front squat 80kg 5x5 e(2)mom

seal row seal row 80kg x8,8,8,6,4

---


bench press

100kg 5x2

---

front squat 112.5kg 5x2

---

front squat 85kg 5x5 e(2)mom
seal row 80kg x8,8,8,7,7

---

bench press 101kg 4x2, 1x1 (reset to 90kg)

---

front squat 115kg 4x2, 1x3

---

bench press 5x5 e(3)mom

---

front squat 90kg 5x5 e(2)mom

---

bench press 82.5kg 5x5 e(2)mom

---

front squat 95kg 5x5 e(2)mom

---

front squat 120kg 5x2

---

bench press 85kg e(2)mom