Skinnyfat WORKOUT LOG

[Fattgott]

Heavy OHP, Volume bench press + Chest/Arms


OHP 1xAMRAP, 2x5 @80%


Set 1: 32.5kg x 10 reps
Set 2: 32.5kg x 5 reps
Set 3: 32.5kg x 5 reps

First set was hard as fuark. My arms are super long, so the ROM is long and I can't get enough oxygen between reps since I'm holding my breath during the reps. Seconds and third sets easy.

Bench press 3x8-10 @70%

Set 1: 52.5kg x 10 reps
Set 2: 52.5kg x 10 reps
Set 3: 52.5kg x 10 reps

DB Incline bench 18kg dumbells x 10,8,8,7

Pec flyes, bicep curls, DB skullcrushers

Session was chill, not much to say. Really itching to get to lifting some heavier weights and maxing out at the end of the cycle.

So jealous of the height gains lol

Mixed feels my man. It's cool to be taller but it's gonna take longer to build noticeable muscle now. It's cool though, in the long run it's worth it IMO.

[Felipon]

Heavy OHP, Volume bench press + Chest/Arms


OHP 1xAMRAP, 2x5 @80%


Set 1: 32.5kg x 10 reps
Set 2: 32.5kg x 5 reps
Set 3: 32.5kg x 5 reps

First set was hard as fuark. My arms are super long, so the ROM is long and I can't get enough oxygen between reps since I'm holding my breath during the reps. Seconds and third sets easy.

Bench press 3x8-10 @70%

Set 1: 52.5kg x 10 reps
Set 2: 52.5kg x 10 reps
Set 3: 52.5kg x 10 reps

DB Incline bench 18kg dumbells x 10,8,8,7

Pec flyes, bicep curls, DB skullcrushers

Session was chill, not much to say. Really itching to get to lifting some heavier weights and maxing out at the end of the cycle.




Mixed feels my man. It's cool to be taller but it's gonna take longer to build noticeable muscle now. It's cool though, in the long run it's worth it IMO.

Haha everyone says that! I think i would rather be taller than have more muscle.. And im not even short

[Fattgott]

Squat and deadlift

**** session from the start to the finish.

Squat 6x6 @75%
Set 1 70kg x 6 reps
Set 2 70kg x 6 reps
Set 3 70kg x 6 reps
Set 4 70kg x 6 reps
Set 5 70kg x 6 reps
Set 6 70kg x 6 reps

Just felt bad. As soon as I did my first rep with the bar as a warmup I just felt some bad pain in my knees and hips. I just kept warming up and it felt a little better. Still felt bad but I just pushed through and finished the sets.

Deadlift 2x3

Set 1 105kg x 3 reps
Set 2 105kg x 3 reps

Was way too beat up after the squats to do lots of heavy deadlifting. Miserable session, hopefully the next one will be better.


Going to go to my mates summerhouse for a few days so I'll continue logging again when I'm back.

[Fattgott]

So I was actually supposed to go to my mates NEXT wednesday.

The reason my last session sucked was because I was actually sick, I felt it as soon as I got home from the gym. I rested 2 days then I trained today. Since I missed a session, I did squat+bench+ohp instead of just bench+ohp.

Heavy Bench, Volume OHP, Squat workout

Bench press 1xAMRAP, 2x5@80%

Set 1 60kg x 10 reps
Set 2 60kg x 5 reps
Set 3 60kg x 5 reps

Damn, didn't know I would get 10 on the AMRAP.

Squat 8RM then 3x5 with the same weight

Set 1 75kg x 8 reps
Set 2 75kg x 5 reps
Set 3 75kg x 5 reps
Set 4 75kg x 5 reps

OHP 3x8-10 @70%

Set 1 27.5kg x 10 reps
Set 2 27.5kg x 8 reps
Set 3 27.5kg x 8 reps

Chinups and pulldowns





Good session. Tomorrow I will do my shoulder accessories that I missed plus back and deadlifts.

[Fattgott]

Weird workout again

Deadlift+shoulders/arms/back accessory

Deadlift 2x3

Set 1 112.5kg x 3 reps
Set 2 112.5kg x 3 reps

Added 5kg since last time.

DB Shoulder press 14kg DB's

10,10,10,10

Chinups

Set 1 BW x 6
Set 2 BW x 6
Set 3 BW x 4
Set 4 BW x 4
Set 5 BW x 4
Set 6 BW x 4

Sickening chinup strength loss.

Barbell row 3x5-8

Set 1 50kg x 8
Set 2 50kg x 6
Set 3 50kg x 8

DB rows, curls, lateral raises

[Kameronn]

Pls don't go and lose gains

[Fattgott]

Going to be leaving for a week tomorrow, so today I'll do my OHP heavy work, my squat workout and my bench volume work, and I'll try to fit in some accessory work after that. Going to be hard. I might be able to get a gym session in later this week with my mate but I doubt that.

Pls don't go and lose gains

What do you mean?

[Fattgott]

Hard workout: Heavy OHP, Squats, Volume Bench, Chest/Arms accessories

OHP 1xAMRAP, 2x3 @85%

Set 1 35kg x 7
Set 2 35kg x 3
Set 3 35kg x 3

AMRAP was brutal but the second sets were ezpz.

Squat 5x5 @80%

Set 1 75kg x 5
Set 2 75kg x 1
Set 3 75kg x 5
Set 4 75kg x 5
Set 5 75kg x 5
Set 6 75kg x 5

Was gonna do the second set, I did my first rep and the bar bounced too far up my back/neck. Just kept going though and did 5x5.

Here's a video of my fourth set



Filmed in vertical because otherwise you don't see me fully.

Bench press 3x6-8 @75%

Set 1 x 8 reps
Set 2 x 8 reps
Set 3 x 5 reps

Failed the last set, didn't rest long enough.

Chinups @ bodyweight x 6,6,6,6,6,6 (6x6)

Sickening gain of chinup strength.

DB Incline press 20kg DBs x 10,7,6,7

Overhead tricep extenson, cable lateral raises

Good but long session.






"Physique" update, gaining a little fat on this bulk but I do feel like I'm gaining more mass too. Current weight around 79-80kg, gonna go hard until I hit 90kg hopefully.

[Fattgott]

Home now, managed to get a session in while I was away.

Squat workout, Heavy bench press, Volume OHP, some accessories

Squat 5rm, then 3x3-4 with the same weight

Set 1 80kg x 5 reps
Set 2 80kg x 4 reps
Set 3 80kg x 4 reps
Set 4 80kg x 4 reps

Bench press 1xAMRAP, 2x3 @85%

Set 1 65kg x 5 reps
Set 2 65kg x 3
Set 3 65kg x 3

Harder than it should have been, wasn't used the to ****ty bar and ****ty bench setup at the gym I was at.

OHP 3x6-8 @75%

Set 1 30kg x 8
Set 2 30kg x 8
Set 3 30kg x 8


Chinups @ bodyweight 8,6,6,6,4

Facepulls, pushups

[Fattgott]

Great session, bad day

I'm going to stop logging my accessory work because I feel like it's just cluttery and doesn't benefit my logging. I think that as long I know I'm getting a stronger 1-10 rep max for squat/bench/deadlift/ohp/chinup I'm going to get stronger in everything else.

Heavy OHP, Volume bench press + chest/shoulders accessories

OHP 1xAMRAP, 2x1 @90%

Set 1 37.5kg x 7 reps
Set 2 37.5kg x 1 rep
Set 3 37.5kg x 1 rep

So surprised that I hit 7 reps on my AMRAP, feels good. The second and third sets were easy.

Bench press 60kg 3x5 @80% 5,5,5

Felt strong.

Chinup @BW 7,6,4,4,4,3

Sickening chinup strength inconsistency

Was a really good session, but I've been feeling pretty down the past few weeks because of my body image. Pretty sure I've been using the internet looking at shirtless guys(no homo) too much lately. Even though training is going well, almost every day I feel too skinny/too fat/too little muscle, and generally I don't like what my body looks like. I keep getting caught up on things I can't change like my hips or my nipples. Feels bad but I guess it's just motivation to try harder and keep going and be a beast in the gym.

[connorpat1995]

I only bother tracking progress on those lifts. Chasing PRs on rows or RDLs is counter-productive

keep putting that work in on the chins. doing a ton of them is what got mine pretty heavy

[Fattgott]

I only bother tracking progress on those lifts. Chasing PRs on rows or RDLs is counter-productive

keep putting that work in on the chins. doing a ton of them is what got mine pretty heavy

Damn 9 reps with 15kg and you're around my bodyweight. 9 reps is basically my max with bodyweight.

My strategy is just to do 4-6 sets of chins every single time I work out. I find that I can do chinups every time I train and easily be recovered for the next day.

Did you do any special programming? Also, at what point did you start adding weight?

[Kameronn]

How you're feeling about your body image is a factor that drove me to powerlifting. There are just chitty things about our bodies we can't change like our nipples srs, and it sucks. No matter what I do also I'll look like I "skip leg day" to the public because my calves refuse to grow.

Bright side of all this is no matter what these skewed views from idiots on this website say, from anyone in the outside world, you look like you lift and will impress people with just 6 months of serious weight training. I know it may not seem like it to you, but everyone else will notice. I still think people are trolling me when they said I look huge in real life because of this internet view of what's fit but hey, if the rest of the world thinks I lift then I'm okay with that.

[Fattgott]

Good session, once again.

Squat + Deadlift

Squat 3x1 @85%

Did 3 sets of 1 rep at 80kg, was really really really easy. Just a few days ago I did 80kg for 1x5 and 3x4. Not sure what the point of this squat day was.

Deadlift 2x3

Set 1 115kg x 3 reps
Set 2 115kg x 3 reps

Reps felt slow as ****.

Here's a video of my second set:



Any tips/critiques of my technique and setup? I have no idea what happened on the last rep with my with knee, just a misgroove. After my regular sets I also did a hold at the top with 2pl8 double overhand so I could train my grip.

Chinups @BW 6,4,4,4,4,4

actually felt a slight lat pump for the first time

I still think people are trolling me when they said I look huge in real life

Fuuuarrk I know this feel. Whenever I wear a tank top outside the gym people I know are always commenting on my arms/chest/traps. It feels so weird, because I feel small as ****. I guess it's just that people aren't used to seeing people who lift(especially at my age) so they notice just a tiny hint of muscular development.

[Fattgott]

Good session.

Heavy bench + volume OHP

Bench press 1xAMRAP, 2x1 @90%

AMRAP SET: 5 reps
Set 2 and 3 67.5kg x 1 rep

AMRAP set wasn't even RPE 10, and it felt easier than my 65kg AMRAP(5 reps) last week so that's great. The rest of the sets were easy.


OHP 3x5 @80% 5,5,5

Hard to keep my legs/glootes/core tight on the OHP because it's extremely taxing to flex them all while doing really long range of motion. Gotta work on that.

[connorpat1995]

your whole setup need to get a lot tighter on the deadlift.
Set your ass higher so that it isn't shooting up at the beginning, think about pulling back at the first half and firing your glutes on the lockout

agreed on the online fitness definition of looking good.A lot of the guys pushing that are 5'5 manlets that are tiny in real life but can look massive and shredded on instagram.

[Fattgott]

Good session but really tiring.

Squat + deadlift

Squat 3RM, then 2x1 with the same weight

3RM: 90kg
Set 2 and 3 90kg x 1 rep

I let myself get intimidated by the weight, and lost focus. I've never done more than 80kg for reps ever so 90kg seemed scary(lol). Instead of focusing on form I just did the reps, which resulted in some ass raising and knee caving, but not too much tbh. My singles were okay though.

Deadlift

I warmed up, and was going to pull a single at 110kg before doing 117.5kg for 2x3. but 110kg moved really slow. I think that's because I deadlift the day before yesterday. So I decided to do some volume work instead.

100kg x 6,5,3

These sets were brutal because my grip kept failing. I used Connor's tip and set the bar closer to my shins so my hips were higher, and I definitely felt stronger, and more easily kept that bar close to me instead of letting it drift away. I want to see how it looks at heavier weight though, since this wasn't heavy enough for my form to break down as much as it usually does.

Video of set 2 and 3, as you can see the bar rolls into my fingertips and my thumb lets go at the top of the reps because my grip fails.

[Fattgott]

Greg nuckols progression week 4

So this is my "max out" week, where I'll test my 1rms. I don't think these 1rms will be very accurate since I have never actually really maxed out, so I'm still learning how to grind and how to pick the right weights. So the week will look something like this.

Today
OHP max
Light squat(3x3 @65%)
Light bench(same)
Normal 2x3 heavy deadlift

Thursday
Squat max
Normal deadlift volume workout

Friday
Bench max
accessories

[Fattgott]

Absolutely pissening session.


OHP 1rm test

I started out warming up, then I put up 40kg. I pressed it easily, flew up like a 5rm, atleast it felt like that. I then went up to 47.5kg, and I tried to press it but it wouldn't go past my forehead. I tried 2 more times, then gave up, and loaded up 45kg. Already fatigued from failing 3 times at a heavier weight, I missed that too. I rested, then said **** that. I cleaned it up and got into the starting position. I started pressing, and again it got stuck at my forehead. I kept pressing and the bar was barely moving, but I kept going. I swear it was the longest rep of my life, I could even think clearly in the middle of the rep. After god knows how long I managed to lock it out. If anyone's seen the movie Unbroken, I thought about that plank pressing scene as I was grinding it out. I think I could hit this weight with only a slight grind if I wasn't fatigued.

Still, sickeningly pathetic progress for a month to only add 2.5kg to OHP. Not sure why that happened.

Squat 3x3 @60kg, Bench 3x3 @50kg easy

Deadlift 2x3 @117.5kg

Hit 3 reps on both sets, but they were really painful because I cut my middle and ring finger with an axe this weekend(lmao). Reps were pretty slow and felt heavy.

Okay session, weird as hell though. I was really sleepy throughout too.

[Dahmkooler]

OHP is a tough lift for everybody, 5 lbs a month is nothing to hang your head over. But the important thing is that you keep working hard and you do it for a long time; 1 month of training is nothing in the grand scheme of things, unless you injure yourself.

By the way, Greg's programs are really awesome, I'm glad to see people using them. I ran his DUP linear progression after SS, and I really liked the setup and seemed to make good progress. My only gripe was 13 rep squat sets

[Kameronn]

It hasn't been long since you've had a lot of specificity toward overhead pressing, and even with that being said, 5 lbs is still good. OHP is a tricky lift like the poster above me said.

[Fattgott]

It hasn't been long since you've had a lot of specificity toward overhead pressing, and even with that being said, 5 lbs is still good. OHP is a tricky lift like the poster above me said.

OHP is a tough lift for everybody, 5 lbs a month is nothing to hang your head over. But the important thing is that you keep working hard and you do it for a long time; 1 month of training is nothing in the grand scheme of things, unless you injure yourself.

By the way, Greg's programs are really awesome, I'm glad to see people using them. I ran his DUP linear progression after SS, and I really liked the setup and seemed to make good progress. My only gripe was 13 rep squat sets

You guys are probably right. I can't think of anything I did wrong in training, and I managed to hit my AMRAP sets pretty good every week, so I guess 5lbs is what I'm supposed to be gaining. OHP has always been hard as **** for me to progress.

I like the Greg's programs too since they are so customizable and you have so many to choose from. For example if I want to bench 1x/week, squat 2x/week and deadlift 3x/week I can just put the programs together. Also, I like that the days aren't set in stone. I could fit the programs into a fullbody split, upper/lower etc.

I think I'm going to be changing up my programming though, because I believe I could increase my max faster than 1x/month. That's why I'm looking at Nuckols' 2x/week beginner bench, which let's you add to your max based on your AMRAP sets each week. Problem is that OHP won't be a main lift anymore, which I'm not sure I want.

[Fattgott]

VERY tough session today

Squat 1RM test

warmup
Attempt 1: 90kg x 1 rep
Attempt 2: 100kg x fail
Attempt 3: 100kg x 1 reps

I was really scared/nervous or whatever since squats are so damn hard and I've never had more than 90kg on my back before. I tried for 100kg and failed, but I wasn't going home without the 2 plate squat, so I tried it again. I was really intimidated and shaky but I grinded it out and managed to smash the rep. Really happy about that tbh. These squats were especially hard.

VIDEO:



Deadlift 3x5 75% of my heavy sets

Was totally knackered after the squats so my technique was off. Manged to get all 5 reps of all 3 sets.

[Dahmkooler]

Congrats, 100kg is a big milestone

[Fattgott]

Absolutely **** workout, first bad session in a while

Was going to max out on bench, but my back kept cramping up when I was pressing so after a few attempts I gave up. Tbh I'm not sure if the strength was there either way.

Chinups 6,6,6,6

Gonna try to get to 4x8 then start adding weight.

Did some other accessories too.

Congrats, 100kg is a big milestone

Thanks man, I'm really pleased to have finally hit it.

[connorpat1995]

Have you gauned weight during this training cycle?

[Fattgott]

Have you gauned weight during this training cycle?

Yep, around 1.5kg this month which is right on point for my goal.

[Fattgott]

Program hopping log

So I ran a cycle of Nuckols' progression, but I feel like I want to do something else. I really liked a few things about the progression, but some things I didn't, for example, spending a 1 out of 4 weeks JUST maxing out. I think I'd rather hit small rep PR's, which is why I'm going to be switching to the Texas Method. I'll be doing the 4 day program from Lascek's book(pt. 1).

This is a screenshot my template, I might be changing a few things around later once I get on the program.



I'll start the program on monday.

[Fattgott]

Quad and ham soreness popped up 2 days after my max squat and is still here today, weird as hell.

Last weeks bodyweight: 80.6kg

Texas Method - Upper VD

Bench press VD 55kg / 120lbs 5x5 got all reps

Very easy, but it still felt wrong. I tried widening my grip and it felt a little better. I went from pinkies on rings to ring fingers on rings(on the PL bar).

Chinups @BW 4x7 PR

Tough but I managed to get 4x7. I'll try to add reps and soon enough I'll be at 4x8. Good progress considering I couldn't do 1 chinup at the start of the year.

LTE 27kg 3x10 (add weight next time)

[Fattgott]

**** session

Texas Method - Lower VD

Squat VD 70kg / 155lbs 5x5 got all reps

Even though it was easy, the reps felt wrong and just bad allround. 3 hours of sleep is no good.

Deadlift 70kg / 155lbs 3x5 got all reps

Still felt wrong but it was very light weight.

Couldn't be bothered doing anymore so I just left.