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skinny99
09-15-2009, 12:56 PM
Ok so here is my tale! Started working out about 4 months ago,didn't really know what I was doing. Worked out making up my own program as I went,really following what I know now as a "Bodybuilder" program,lots of reps,excercizes, and isolation. Started out weighed 305ish pounds and weak as puppy piss:eek: Got in the gym and lost about 50lbs in three months with a low carb,high protien diet. Pretty easy to improve considering my previous diet and amount of activity! About three weeks ago I felt like I had reached a plateau,got me to looking around thinking about maybe some "juice" and found this site! Obviously after reading on here a little bit I found that the way I had been training was not the most effective way to reach my goals.

So here a my goals! My number one goal is to be skinnier,when I started I weighed 305lbs and wore size 50 pants:moon: I don't have a specific weight goal,I really just want to get down to size 38 pants! However like everyone I want more! I want to be strong and in shape and look good in my clothes!
Specific weightlifting goals include being able to Bench Press 275X3 and Deadlift 400x1!

So to achieve these goals I have started to use the "Starting Strength" program and am going to more accurately chart and maintain my diet. I have ordered Starting Strength,Nitrean,Fish oil and Creatine 500 from At Large Nutrition. I have previously used no supplements,however I have been taking a multi vitamin,B-12,Glucosimine and Xenadrine pretty much daily for the past 4 months!

I started SS last Tuesday 9-8-09 and this is the workout I did! Some of these excersizes are new too me and am still working out the weights and some I am just being conservative! Here we go!!

9-8-09 Workout A
Squats
105x5x3

Bench
155x5x3

Deads
145x5x1

Assisted Dips
5x3x #12 On the machine

Overall this was a very light workout! Worked on form the most!

9-9-09
Squats
115x5x3

OHP
95x5x3

Powerclean
115x3x5

Assisted Pullups
5x3x#18 on the machine


9-11-09
Squats
120x5x3

Bench
165x5x3

Dead
160x5x3

Assisted Dips
5x3x#12 on the machine

Think I got my form good on the deads,160 felt like nothing so I did A couple more reps at 215 and had no trouble so I am going to go up a little more!


Going to the gym today at 6:30! Really ready to go!

http://www.wannabebig.com/forums/showthread.php?t=129318

patrick3217
09-15-2009, 01:12 PM
Great work on starting man!! I am at 300lbs and looking to lose weight and been hit and miss for a long time. Recently got pretty serious and it will be good to watch you through this!

skinny99
09-15-2009, 07:58 PM
Went to the gym tonight and had a good hard workout!!

B-Workout 4th session 09/15/09

Squats
130/5/3

Overhead Press
105/5/3

Powerclean
125/3/5

Assisted Pullups
#17/5/3

Diet
I know it is light but I am most worried about losing weight! My Nitrean shoild be here Thursday to add to the protein!

2:00pm 4 eggs scrambled with 3 slices Velveeta
4:30pm 1 can of Chicken with a spoonful of Mayo
Also 1 Multi Vitamin,1 B-12,2 Glucosimine,1 Vitamin C and 2 Xenadrine that I take everyday around an hour before I workout.
9:00pm 1 can of Chicken and 1 hard boiled egg with a spoonful of Mayo

It was a good workout,I want to go workout tommorrow but I know I have to rest!

skinny99
09-16-2009, 01:36 PM
Just got back from the gym! No weights just cardio and abs.

21 minutes on the treadmill heart rate in the 130 range most of the time!
21 minutes on the bike heart rate in 125 range most of the time!

20 incline situps
20 incline crunchs

30second plank x2

30 cable side bends x2

20 rotational excercizes x2

25 machine ab excercizes (sit up)

Also weighed myself at Publix 261lbs

Haven't ate yet today,I like to do cardio before I eat.
Fixin to eat a chicken breast and a couple of hard-boiled eggs!

Also here is a picture from the other day.

skinny99
09-16-2009, 07:19 PM
Diet
1:00pm 1 Hard Boiled Egg+Xenadrine
4:30pm 1lb of Grilled Chicken Breast with a slice of Velveeta each
9:00pm 1 can of Chicken with a dallop of sour cream
9:15 Multi,B-12,Vitamin C,2 Glucosimine,3 Ibuprofen

1280 Calories
58.8 Fat grams
9.5 Carb Grams
168.1 Protien Grams

Ready to work tommorow! Gonna eat more and be ready!

skinny99
09-17-2009, 07:24 PM
SS A Workout session 5

Squat
130x5x3

Bench
175x5x3

Dead
245x5x1

Assisted Dips
#9x5x3

Diet

10:00am 6 Scrambled eggs with 4 slice Velveeta Cheese
1:00pm 1 Hard Boiled Egg
1:30pm Vitamin Stack
2:30pm 10oz Grilled Chicken
4:00pm 1 Hard Boiled Egg
5:00pm 2 Xenadrine
6:00pm Worked Out
8:30pm 2 Hard Boiled Egg chopped up in a can of Tuna with a dab of Mayo

2164 Calories
136.4 grams of fat
23.3 grams of carbs
200.7 grams of protein

Really good session! Bench felt light,Deadlift was easy I can go up more!!:evillaugh:

skinny99
09-19-2009, 08:55 AM
Took 09/19/09 off from the gym! Gotta rest :( My supplement shipment showed up,Thanks Atlarge!

Diet
12:30pm 1lb of ground beef with Taco mix and cheese
1:30pm Fish Oil,Vitamin Pack no Xenadrine today
4:30pm 2 scoop Nitrean Shake,with 1 Tsp of creatine 500
9:00pm 12 Hot chicken Wings and three Bud Lights (This was a little cheat but not many carbs and still has protein!)

2931 Calories
156.5 grams of Fat
43.9 grams of Carbs
260.1 grams of protein (Body Weight)

Headed to the gym this afternoon!!

mweav6387
09-19-2009, 09:21 AM
Subscribing to your journal should be a great motivator!

skinny99
09-20-2009, 05:33 PM
Ok so I did good work out on 9/19/09,I ate good on the 19th and 20th but I did drink some beer :( It is the nectar of the gods!!

9/20/09 B Workout SS Session 6

Squat
135/5/3

OHP
110/5/3

Powerclean
135/3/5

Good solid workout!

Diet 9/19/09
11:00am 2 scoops of Nitrean+Creatine 500+2 Xenadrine+ 2 Boiled Eggs
5:00pm 2 scoops of Nitrean+Fish Oil
5:30pm 15oz of Grilled Chicken
6:00pm-2am 14 beers

2577 Calories
52.1 Grams of fat
73.1 Carbs
245.1 Grams of protien
Too much beer!!

Diet 9/20/09
8:30am 2 scoops of Nitrean+Creatine+2 Xenadrine+Fish Oil
12:00pm 9.6oz of Pork Tenderloin+5oz of Grilled Chicken
4:30pm 2 scoops of Nitrean+Creatine+Fish Oil
6:00pm 4oz of Pulled Pork with steamed Broccoli and a Dab of Mayo

2918 calories
100 Grams of Fat
72.9 Carbs
263.8 Grams of Protein (Body weight)

I am doing good overall eating,just need to layoff the beer a little!

Unholy
09-20-2009, 08:58 PM
Hey buddy! I was in the same boat as you, started 10lbs lighter. How tall are you?

skinny99
09-21-2009, 07:48 PM
Unholy I am 5'10"! Kinda short :(

09/21/09 SS Workout A Session 7

Squat
135X5X3
Screwed up reading my notes:bang:

Bench
190/5/3

Dead
265/5/1

Assisted Dips
#6/5/3

70 Total ab reps

I felt like a Monster in the gym today!
Nothing felt heavy,after my warmups I raised my working sets on Bench and Dead 10lbs compared to my plans. I still felt like I could have went up more!
I started Nitrean,Creatine 500,and Fish oil on 09/19/09 and I feel really strong already! I am really excited about the gains I think are coming! My Results and Nitor should be here tommorow and that should help even more!

Diet
9:00am 2 Scoops of Nitrean+5g of Creatine 500
1:30pm 4oz of Deep Fried White Fish+Small Salad+1oz of Green Beans
4:00pm Cup of Salad
5:15pm 12oz of Grilled Steak
9:00pm 2 Scoops of Nitrean
10:00pm 2 Hard Boiled Eggs

1883 Calories
94.1 Grams of Fat
20.8 Carbs
230.9 Grams of Protein

200oz of Water Today! Worked in the yard at my Dad's house :boring:

Unholy
09-21-2009, 07:55 PM
Woah! Why so low on the carbs mate?

skinny99
09-21-2009, 08:27 PM
Unholy my number one goal is to lose fat! I am a pig :( If I can maintain my strength and lose fat I will be happy! I don't feel tired or hungry and it has worked well so far. When I get to size 38 pants I will introduce some carbs into my diet. I know it is not optimal for strength gains but my goals are very set. I am hoping keeping my protein intake up will negate/lessen the lack of carbs.

skinny99
09-22-2009, 07:06 PM
9/22/09
Just a little Cardio about 15 minutes HIIT style
Diet
8:30am 2 Scoops of Nitrean+Creatine
1:00pm 15oz Hamburger Steak+Salad+Green Beans
4:00pm 1 Hard Boiled Egg
5:00pm 12oz of Steak

2395 Calories
138.8 grams of Fat
16.0 Carbs
258.4 grams of Protein

DGabe24
09-23-2009, 03:23 PM
1 hard boiled egg??? Lol doesn't that leave you STARVING??

skinny99
09-24-2009, 10:23 PM
1 hard boiled egg??? Lol doesn't that leave you STARVING??

That was just to hold me over til I got done cooking my STEAK !!!

09/23/09 SS Workout B session 8
Squat 145/5/3 need to go to 155

OHP
125/5/3 Kicked my ass! Gotta stay:eek:

Powerclean
140/3/5 Solid!

Bent over one arm Dumbell Rows
75/5/3 Good

20 Crunches
20 Situps
30 Leglifts
2X30sec Planks

Diet 09/23/09
9:00am 2 Scoops Nitrean+Creatine 500
11:00am 2 Hard Boiled eggs
4:00pm Salad
5:00pm 10oz Cube Steak
9:00pm-12:00pm 6 Miller Lights

1813 Calories
51.1 Grams of Fat
48 Carbs
167.9 Grams of Protien

Hung out with my brother (Visiting from PA) and missed my late shake and drank some beers! Not a good protien day!

Diet 09/24/09
9:00am 3 Scoops of Nitrean+Creatine 500
9:15am 10oz of Cube Steak
2:00pm 2 Miller Lights
9:00pm 16 Chicken Wings

2837 Calories
103.7 Grams Of Fat
47.8 Carbs
302.6 Grams of Protein

Good Protein Day,had to drink a couple beers today took my brother out on the boat(He is on vacation)!!

SS A Workout tommorow and I am gonna kill it BABY!!:ninja:

skinny99
09-25-2009, 03:57 PM
09/25/09 SS Workout A Session 9

Squat
155/5/3 Good sets!

Bench
200/5/3

Dead
285/5/1 Running out of grip strength:swear:

Assisted Dips
#6/5/3

Good hard workout!

Diet
9:30am 2.5 Scoops of Nitrean+Creatine 500
10:30am 2 Hard Boiled Eggs
2:30pm 16oz of Grilled Pork Chops
2:45pm 1 Scoop Results
5:30pm 2.5 Scoops of Nitrean
6:00pm 1 Hard Boiled Egg

2135 Calories
91.5 Fat
49.4 Carbs
268.4 Protein
Good eatin day! First day using results and Nitor pre workout! Felt great not jumpy but definitly energized!

skinny99
09-28-2009, 09:51 AM
Went to my family reunion this weekend! First time in twenty years,ate bad from 3:00pm 9/26/09 til 8:00pm 9/27/09! Hoping to use the extra carbs to have a monster workout today!
Today is SS Workout B session 10!

mweav6387
09-28-2009, 11:42 AM
glad to see your back hope you had fun, made some improvements over my last few sessions :)

skinny99
09-28-2009, 08:57 PM
9/29/09 SS Workout B Session 10
Squat
160/5/3

OHP
125/5/3

Powerclean
145/3/5

Assited Wide grip Pullups
#18/5/3

Diet
12:00pm 2 scoops Nitrean
3:00pm Boiled Egg
4:00pm 8oz Pork Chop
5:00pm 2 Scoops results

1528 Calories
44.2 Fat
88.1 Carbs 80 from Results
19.6 Protein

Light eating day,ate too much Saturday and Sunday!
Ran out of steam doing Pullups:eek:

skinny99
09-29-2009, 08:22 PM
9/30/09
Ab Workout
15 Vertical Ab Machine
15 Decline Situps
15 Decline Crunches
15 Cable Obliques
15 Oly Bar Rotations
15 Cambered bar bent over Rotations
15 Weighted Machine crunches
15 Leg Lifts

Good Workout

Diet
9:00am 2 Scoops Nitrean
9:30am 8oz Pork Chop
6:00pm 3 Scoops Nitrean
7:30pm 5.5oz of Lettuce with Ranch
8:00pm 12oz Gator Meat

1600 Calories
49.3 Fat
12.1 Carbs
263.7 Protein

Good Day!! Feel great! Ready to kill it tommorow!

skinny99
09-30-2009, 08:07 PM
9/30/09 SS Workout A Session 11

Squat
165X5X3

Bench
205X5X3

Dead
305X5X1

Assisted Dips
#4X5X3

Diet
10:00am 2 Scoops Nitrean
4:30pm 8oz Pork Chop
5:00pm 2 Scoops Results
9:00pm 3 Scoops Nitrean

1468 Calories
41g Fat
87.5g Carbs 80 carbs from the Results
183.3g Protein
A little light on protein but I am trying to cut for two weeks!

Good workout! Everything felt heavy although I still progressed!
I know if I ate more it would be easier but I want to lose more fat.

DGabe24
09-30-2009, 08:45 PM
It just amazes me your cals are that low lol

Do you have any energy issues??


Make sure to keep ur fats over, at LEAST 40g or youre going to start having some hormonal issues (test decreasing, etc.)

Protein high, and the restricted calories should come from low carbs.

Keep it up man, we're all in this for the long haul

skinny99
09-30-2009, 09:45 PM
Energy is varied but Results and Nitor help get me energized for the gym! Good to know about the fat! I normally try to keep my calories around 2500ish but I ate bad over the weekend so I am kinda cycling. I didn't even track my weekend so I don't know where I am at and I am going out to eat with my family tommorow night so I have to be careful! Gonna have Prime Rib so Fat shouldn't be an issue.

I always say that this not a sprint but a marathon. Very true for me as it is hard to lose fat without being a wimp.

DGabe24
09-30-2009, 10:50 PM
Energy is varied but Results and Nitor help get me energized for the gym! Good to know about the fat! I normally try to keep my calories around 2500ish but I ate bad over the weekend so I am kinda cycling. I didn't even track my weekend so I don't know where I am at and I am going out to eat with my family tommorow night so I have to be careful! Gonna have Prime Rib so Fat shouldn't be an issue.

I always say that this not a sprint but a marathon. Very true for me as it is hard to lose fat without being a wimp.

Sounds good man, I saw a few of those days, with the low cals / protein and was just like :eek::eek:

I would have slept all day on that kind of food lol

Regardless, if you see progress then keep at it. Dont fix it if it ain't broke.

Enjoy the prime rib, you've earned it!

skinny99
10-02-2009, 06:28 PM
10/01/09
No workout this is my rest day! No abs or cardio either!
Diet
Didn't eat all day:tuttut:

7:00pm Went to supper with my Dad and Brother! Ate a big piece of Prime rib,some cucumber/tomato salad and a bowl and a half of vegetable beef soup! It was good. No bread or potato:thumbup:

1841 Calories
146.2 Fat
31.7 Carbs
95.4 Protein
Horrible eating day!

10/02/09
SS Workout B Session 12
Squat
165/5/3

OHP
125/5/3

Powerclean
125/3/2 :cry:

I planned a light deload onn this session as I knew I wasn't gonna eat good and I had struggled on OHP and PC last time! I did my OHP but couldn't even finish the PC's:eek:

I knew eating was important but I would never have imagined how weak I felt today!

Diet 10/02/09
5:00pm 2 Scoops Nitrean+2 Scoops Results
5:30pm 8 Oz Prime Rib
7:30pm 2 Scoops Nitrean
9:00pm 2 Fried Chicken Wings+2 Fried Chicken Breast(No Skin) I hate this site! It makes me think and analyze everything I eat and how I plan my activities!
2551 Calories
107.4 Fat
87.5 Carbs (80 from Results)
297.2 Protein

Went to visit dad and bro ate a little more!

Gonna be more focused this weekend!

skinny99
10-06-2009, 06:01 PM
Diet 10/03/09
8:45am 2 scoops Nitrean
9:00am 2eggs+3 Egg Whites Scrambled with cheese.
5:00pm 2 cans of Chicken w/Mayo

1378 Calories
73.5 Fat
17.6 Carbs
153.5 Protein
A little light on the protien!

Diet 10/04/09
Went on the boat all day!
9:30am 2 Mcdonalds Bacon Biscuits
2:00pm 2 little slices of Quesadilla+2 Grilled Chicken Breasts+
Mixed Veggies and Some french Fries
9:00pm 2 Chicken Wings
9:30pm 2 Cups Fried Okra
10:00am-10:00pm 30 Beers

Rough day! Drank and ate way to much,something that does't happen very frequently and cannot continue!:tuttut:

5612 Calories
121.1 Fat
356.8 Carbs 200 of Beer :(
180.7 Protein

10/05/09 Diet
Felt like crap cause of all the beer!
2:00pm-10:00pm 1 large Pepperoni Pizza from the Hut

3105 Calories
149.8 Fat
311.8 Carbs
127.5 Protein
Workout partner had to skip so I did too!

10/06/09 SS Workout A Session 13
Squat
185/5/3

Bench
215/5/3

Dead
315/5/1 with Straps for the working set only!

Assisted Dip
#4/5/2 They were tough! I was tired!

Today was a great day in the gym,I felt very strong and very motivated!
PR on all three lifts!!!

Diet
10:00am 2 Scoops Nitrean
1:00pm 8 Chicken wings
3:00pm 1 Cup Roasted Peanuts
4:00pm 1 Scoop Nitrean+2 Scoops Results
4:30pm 2 Nitor
7:00pm 24oz Beef w/Broccoli from Chinese place
8:15pm 2 Scoops Nitrean

2424 Calories
112.3 Fat
112.1 Carbs (80 from Results)
244.0 Protein

Not too bad of a day!

mweav6387
10-06-2009, 06:18 PM
stop cheating! can't use you as an inspiration if you're eating whole pizzas and drinking 30 beers a day!

i kid, i had well over 20 beers through the course of saturday thanks to tailgating with my fraternity, knights beat memphis too!

glad to see your still at it,
-mark

skinny99
10-07-2009, 07:06 PM
10/07/09 Diet
11:00am 2 Scoops of Nitrean
1:00pm 2 cans of Chicken w/Mayo
7:00pm 12 Chicken Wings
9:15pm 2 Scoops Nitrean
11:00pm 2 Boiled Eggs

2279 Calories
122.6 Fat
12.5 Carbs
272.8 Protein

This is a good non lift day!

Bought some food tonight so I can eat good through the weekend!

After yesterday's very intense workout I feel beat up! It feels great!

skinny99
10-08-2009, 09:44 PM
10/08/09
SS Workout B Session 14
Squat 195/5/3

OHP
135/5/3

Powerclean
145/3/5

Assisted Chip Ups
18,16,15/5/3

One Armed Dumbell Rows
75/8/3

It was a good day! Worked hard. Powercleans kicked my ass!
Also did 3 sets of Chin ups with no warmup sets!
And 3 sets of Bent Over Dumbell Rows with one warm up set.

Diet
9:30am 2 Scoops Nitrean
10:30am 2 Boiled Eggs
1:30pm 17oz of London Broil
3:00pm 2 Scoops of Results
5:30pm 3 Scoops of Nitrean
11:00pm 1oz of Cheese

2267 Calories
71.1 Fat
91.5 Carbs (80 from Results)
302.8 Protein


Pretty good day! Worked hard,new PR on Squat and Powerclean!

Harris
10-09-2009, 07:20 AM
Good progress, man! Its always good to look through someone's journal and see their numbers always rising.

Also, props for keeping track of your diet. This is something I just can't do. What do you weight now?

skinny99
10-10-2009, 01:41 PM
Harris I haven't weighed lately! :(

10/09/09
No Workout! Trying to rest.

Diet
9:00am 2 Scoops of Nitrean+Creatine 500
10:00am 5oz of Steak
12:45pm Fajita's with no wrap
7:00pm 22oz of Steak
10:30pm Pork Rinds

2730 Calories
136.6 Fat
26.9 Carbs
329.9 Protein

Was trying to eat a lot so I would feel strong for my lunchtime workout on 10/10/09! Didn't seem to work very well :confused:

10/10/09
SS Workout A Session 15 12:45pm
Squat
200 lbs 3 times+1+1 Then 2+1+1 Missed three times and kinda hurt my left quad trying not to fall down:eek: I just gave up and moved on! I didn't feel strong while warming up for squats!

Bench
220/5/3 Hit every rep except last,one last set! Spotter got a little ancy,(had to wait to find one) I think I had it any how!! Bench feel great!

Dead
325/1/1+285/2/2+285/1/1+285/1/1
Forgot my wraps:( Felt ok warming up 275 wasnt bad on my hands but when it was time to do 325 I couldn't hang on. Did the first one and lost it halfway down so I went down to 285 and did a pair of double and a pair of singles! Figured I would work on free grip strength! Weight was ok though I think I can get into the mid 300's with wraps no problem!

No accesory work as I was whooped plus I had been there a long time! Gym was dead,I had to wait for someone to spot my bench about 20 minutes :boring:

Was not a good workout! Gonna take monday off and come back wed and do Workout A again! Need to rest my legs and upper back! I feel like I have been beat with hammers on my whole body! I love it but it is time for a couple days extra rest and a little more eating! Will post todays diet later as I am not done eating!

skinny99
10-12-2009, 08:53 PM
10/10/09
Diet
9:00am 2 Scoops Nitrean
9:45am 2 Boiled eggs
10:45am 2 Scoops Results+2 Nitor
12:30pm Worked out
5:00pm Chips and Salsa
9:00pm Double Cheeseburger
7:00pm-1:00am 15 Beers

4730 Calories
99.9 Fat
431.9 Carbs
195.5 Protein

Not to bad considering the beer! Gotta drink one night a week!

10/11/09
Diet
10:30am 2 Bacon Biscuits from McDonalds
1:30pm 6" Italian BMT from Subway
1:45pm Couple hands full of chips
6:00pm Chips and Salsa

2210 Calories
103.5 Fat
225.2 Carbs
49.1 Protein

Not a good day! Just chilled out!

10/12/09
Diet
1:00pm Chicken Tenders and Mac and Cheese
3:00pm Banana
5:00pm 8 oreo's and a 14oz of Milk
8:00pm 28oz of Bada** homemade chili with crackers!!
11:30pm 8 oreo's and 14oz of Milk

5490 Calories
285.6 Fat
463.1 Carbs
292.6 Protein

I planned on eating some extra carbs and calories and I did! Gonna eat some more chili and banana's and oreo's tommorow! Also gonna eat wednesday til after I workout and then going back low carb til Halloween! Gotta have candy then:clap: Plus got a couple party's to go to!!

I hope the extra food will help me feel strong wed and fri! We will see:whip:

skinny99
10-14-2009, 06:24 PM
10/13/09
Diet
9:00am 2 Scoops Nitrean+Banana
12:30pm Big Bowl of Chili with Crackers
2:30pm Oreo's Milk
6:30pm Chips and Salsa
9:00pm Banana
10:00pm Oreo's and Milk

5145 Calories
228.9 Fat
558.7 Carbs
243.5 Protein

10/14/09
SS Workout A Session 16
Squat
175/5/3
Felt like it strained my back! Don't know what was goin on!

Bench
225/5/3
Through it right up!

Dead
325/3/2
I normally do 5/1 but I almost threw up after 3rd rep! So I did two sets of three with wraps! Weight felt fine just hard to keep my abs flexed and still breath! I need a solution to that problem?

Over all not a bad workout but my back felt very tight and hurt a little after squatting! The weight didn't feel very heavy but it strained my back. Bench and Dead feel great.

Diet
10:30am 2 scoops Nitrean
12:30pm Nice bowl of Chili
1:15pm 2 Scoops of Results
3:30pm Worked out!
5:15pm 2 Scoops of Nitrean
6:30pm Banana
9:00pm Chips and Salsa

3390 Calories
98.9 Fat
388.3 Carbs
214.8 Protein

Last day eating extra carbs!

Weighed 269 today :( Gonna go on a starvation diet! It is gonna suck.

skinny99
10-15-2009, 07:19 PM
10/15/09
Went to the gym and did some cardio and ab/lower back work!
18 minutes on treadmill. Kept HR at about 115 most of the time.
23 minutes on bike.HR about 110 most of the time.

Spent about 5 minutes doing some full body stretching.

Did kettleballish swings w/10 lb plate
10xLeft Side
10XRight Side
10XPullthrough to above head Really kept the blood flowing

1X10 #4 Cable Obliques
1X10 #5 Cable Obliques

2X10 Decline Crunches w/10lb plate
2X10 Decline Situps w/10lb plate

1X10 Laydown crunch machine 85#
1X10 Vertical Ab Machine 165#

1X10 Good Mornings w/25# EZ Bar
1X10 Good Mornings with 45# OLY Bar

2X10 Rotational w/10lb plate

Kept my heartrate up most of the time. Didn't really rest except to refill water bottle. Felt good.

Diet
10:30am 2 Scoops Nitrean+Creatine 500
8:30pm 2 Scoops Nitrean

470 Calories
7.0 Fat
6.0 Carbs
96.0 Protein

Gonna major carb and calorie cycle on my off days! Gotta get my belly a little smaller.

skinny99
10-16-2009, 09:16 PM
10/16/09
SS Workout B Session 17
Squat Hurt my back again :( Lower right corner!
180/5/3

OHP
140/5/3

Started to do PC's and the back pain just stopped me dead!
I don'rt know what is wrong but this is the second time my back has been sore after squatting. Gonna reevalute it Monday after lunch. If there is any pain or discomfort I am gonna take monday off also. I can't have my back hurtin.

Diet
11:00am 2 Scoops of Nitrean+Creatine 500
1:30pm 7.5oz of Grilled Pork Chop
5:30pm 2 Scoops of Nitrean
9:00pm 1 Beer :boring:

1102 Calories
37.0 Fat
12.6 Carbs
156.2 Protein

Good Eating day! Staying on a cut.

Really worried about my back,I don't want to miss any gym days,but I don't want to hurt myself worse.

skinny99
10-18-2009, 07:18 PM
10/17/09
Diet
7:30am 2 Scoops of Nitrean+Creatine 500
7:45am 3 Boiled Eggs
10:00am 2 Big Hot Dogs(No bun)
3:00pm Beef jerky
9:00pm 10 Chicken Wings
3:00pm-12:00pm 10 beers

3129 Calories (1097 from beer)
134.4 Fat
82.9 Carbs (65.8 from Beer)
190.7 Protein (8.8 from beer)

Beer is my devil! I have decided only one night a week!

10/18/09
Diet
10:00am 2 Scoops Nitrean+Creatine 500
6:00pm 2 Small Porkchops
7:00pm 13 Chicken Wings

2020 Calories
116.0 Fat
3.5 Carbs
229.0 Protein

Good day today! Took my niece to the movie,she had pocorn and candy and I didn't touch a bite! Tough to do!

Back feels good! Gonna do SS A workout tommorow but go lighter weight and more reps on squat. Gonna Do 155/8/3. Figure this will keep me working hard but not hurt my back! Then build the weight back up 10# a session,lowering the reps back down 1 at a time til I am at 5 again,and in 6 sessions I will be up to a new PR! If anyone has a different idea LMK!

skinny99
10-19-2009, 07:47 PM
10/19/09 SS Workout A Session 18
Squat
155/5/4
I wanted to do 8/3 but I run out of breath after my fourth rep and can just barely get #5 done! So I did 4 sets of 5 instead! Felt good,back was fine!

Bench Press
225/5/2
225/5/1
235/2/1
Ok I had a wierd day! I was on standby to pick my niece up,sis called as I finish my second set so I have to leave and pick her up and babysit for a couple hours!
So I didn't know if I should go back and finish or what. I went back,did 3 warmup sets,did my 225X5X1! Felt pretty strong so I threw 10lbs on and did 2 more reps,they were tough though,I don't think I could've done 5 right then! Still a PR for me,as I had never been over 225 yet!

Squat
335/5/1 w/wraps
355/1/1 w/wraps

So I set a new PR on deads also! 335 is the most I had done for 5 and 355 is the most I ever did period!

Assisted Dips
8,7,6,5,4,0/5/6
#5/2/1
So I did 6 sets of 5 dips starting with #8 assistance and finishing with no help! Then did 2 reps with 5# between my ankles! Need a belt,the act of holding the weight with my legs screws me up :(

Shrugs
135/10/1
225/10/1
315/10/1
405/5/2

I did these mainly for grip work! I tried a hook grip up to 225 but it didn't work for 315 and up. Did double overhand for the rest,no straps. ROM wasn't very big on 405 but it was good for my hands!

It was a good overall work out even though it was split up by about 4 hours.

Diet
9:30am 2 Scoops Nitrean+Creatine 500
3:00pm 2 Scoops Nitrean
3:15pm 7 big Buffalo wings
9:00pm 2 Scoops Nitrean

1205 Calories
45.5 Fat
9.4 Carbs
187.6 Protein

Didn't eat much today,trying to losse weight. Weighed in at 260 today,9 pounds lighter than 5 days ago! Gotta keep going.

mweav6387
10-19-2009, 08:04 PM
Putting up some sone sick numbers man just cut back on those beers and you'll be golden

skinny99
10-19-2009, 08:20 PM
Putting up some sone sick numbers man just cut back on those beers and you'll be golden

I am down to one night a week! It is tough,I am single! There have been some good nights lately!:hump:

skinny99
10-21-2009, 08:12 PM
10/20/09
Went to the driving range and hit golf balls for an hour!
Cardio/Stretching
20 Minutes on Bike
20 Minutes on Treadmill
Kept heartrate around 120 the whole time

Did about ten minutes of Static stretching

Diet
9:30am 2 Scoops Nitrean+Creatine 500
12:00pm 7.5oz of Pork Chop
5:00pm 2 Scoops Nitrean
7:00pm 7.5oz Pork Chop
7:15pm 1oz of Cheese
10:00pm 2oz of Pork Rinds (I was starving)

1787 Calories
85.0 Fat
7.4 Carbs
236.6 Protein

Good Non Lift Day

10/21/09
Played Golf at Lunchtime
SS Workout B Session 19

Squat
160/5/4
Felt good! No back Pain

OHP
145/5/1
145/4/1 Missed 5th rep
135/5/1 After playing golf my shoulders and left tricep are definitly not 100%
I think I can redo this weight again on Monday and finish all reps.

PowerClean
150/3/5
Felt good! Coulda done more weight!

Assisted Wide grip Chins
18,17,16,15,14/5/5

Calf machine
30/1/1
Just a little vanity workout

Diet
10:00am 2 Scoops Nitrean+Creatine 500
11:00am 7.5oz Pork Chop
1:30pm 1 Beer
4:00pm 16oz of Cube Steak+1 Cup of Cottage Cheese
8:00pm 2 Scoops Nitrean

2218 Calories
73.5 Fat
19.5 Carbs
338.4 Protein

Pretty Good Lifting day Diet! Should not have drank the beer:tuttut: Trying to stay under 2k Cals a day! Stayed under 20 Carbs:clap:

Just gonna do Cardio tommorow!

skinny99
10-24-2009, 08:55 AM
10/22/09

Went and chipped and putted for about an hour!

Cardio
25 minutes on bike HR 120ish
25 minutes on treadmill HR 120ish

Diet
10:00am 2 Scoops of Nitrean+Creatine 500
3:00pm Cube Steak and Cottage Cheese
6:00pm 2 Scoops Nitrean
10:00pm 2 Pickled Okra Spears+2 Sugar free Jello's with whipped cream

1010 Calories
24.7 Fat
14.0 Carbs
179.4 Protein

Not too bad for a non-lift day!
Still doing a major two week super cut cycle til Halloween!

10/23/09
Hit about 100 golf balls in the morning! 9:30am
Went to the gym at 1:00pm

SS Workout A Session 20
Squat
165/5/4
Still doing an extra set due to low weight!

Bench
225/4/3
Missed one rep in each set. The golf is tough on my shoulders and tri's! I have to practise to get ready for 11/05/09! Gonna get to play TPC Sawgrass with Jim Furyk!!!:D

Dead
345/5/1
Felt great! First two flew up and only really struggled/worked a little with the last one! New PR! I think with the right warmup I can do 405!

Missed dips ran out of time!

Diet
9:00am 2 Scoops Nitrean+Creatine 500
12:00pm Chicken breast+Cheese and Cottage Cheese
3:00pm 2 Scoops Nitrean
7:30pm Double Cheeseburger with just the bottom of the bun!!
2:30am 2 Pickled Okra Spears

1781 Calories
66.1 Fat
35.2 Carbs
250.0 Protein

A little light on fat and heavy on carbs,but I was busy from morning til night so I should have burnt it up pretty good!

Playing golf today!

skinny99
10-24-2009, 11:51 PM
10/24/09
Played 21 holes of golf today! It was fun!
Was busy the rest of the day!

Diet
10:00am 2 Scoops Nitrean+Creatine 500
11:00am 10oz Chicken Breast w Cheese
2:00pm 2 Hot dogs (no bun)
4:00pm 2 Slim Jims
11:30pm 2 Boiled eggs

1665 Calories
85.0 Fat
18.0 Carbs
199.0 Protein

Was really busy today,didn't get my second protein shake. Kept the carbs and calories low. Went to the races and didn't drink any beer even though all my friends did!
It was tough but it feels good to have some discipline and self control!

skinny99
10-25-2009, 07:10 PM
10/25/09
Didn't do much active stuff today just watched football!
Diet
9:00am 2 Scoops Nitrean+Creatine 500
11:30am 10oz Chicken Breast+2 Slices of Cheese
2:00pm 1 Boiled Egg
4:00pm Cheese stick
7:45pm 20 T-Bone steak(med rare)+Cup of Cottage Cheese+Green Beans

2484 Calories
85.6 Fat
24.1 Carbs
347.8 Protein
Not too bad! Sunday is usually a "cheat" day! So I thought this wasn't to bad! I didn't eat much beef this week and wanted a good steak! Stayed off the beer so that is a victory!

skinny99
10-26-2009, 07:35 PM
10/26/09 SS Workout B Session 21
Squat
175/5/3 w/belt
185/5/1 w/belt
I started to wear a weight belt and squats felt great!

OHP
135/5/3
Doing a light deload!

Powerclean
155/3/3
160/3/2
Added 5lbs to the last two sets,I could tell the difference but still did it fine! New PR for me! My legs are definitly stronger!

One-Armed Dumbell Rows
75/8/3
Went a little slower with these and they were a good excersize!

A good day in the gym,felt strong motivated! Only took one Nitor,two almost makes me feel jittery in the gym. Like I am using my energy to vibrate!:omg:



Diet
10:00am 2 Scoops Nitrean+Creatine 500
1:30pm 7oz Steak+Green Beans
6:00pm 2 Scoops Nitrean
8:30pm Couple Stalks of Pickled Okra

882 Calories
20.2 Fat
14.0 Carbs
156.3 Protein

Not to bad. A little light on the protien,losing fat is still my first goal!

skinny99
10-27-2009, 06:29 PM
10/27/09
Hit a bucket of golf balls!
Then went to gym!
30 minutes on treadmill HR above 125
25 minutes on bike HR above 115

10#/10/1 Decline Crunch
10#/10/1 Decline Situp
25#/10/1 Decline Crunch
25#/8/1 Decline Situp

Plank/30sec/3

Did some more stretching!

Diet
10:00am 2 Scoops Nitrean+Creatine 500
10:45am 5 eggs w/cheese and 7oz of steak
6:00pm 10oz chicken breast w/cheese+Cottage Cheese
8:00pm Jello(Sugar free)

1669 Calories
64.2 Fat
17.5 Carbs
240.3 Protien

Good eating day! 800 calories ahead this week! Gonna use some up tommorow having lunch with my friends! Mexican(gonna have all the fajita stuff and no fajita shells)

Workout A tommorow! Gonna be heavy on DL!

skinny99
10-28-2009, 06:37 PM
10/28/09 SS Workout A Session 22
Squat
195/5/3 w/belt
Back to my previous max! Felt pretty easy,didn't even take long rests!

Bench
215/5/1
220/5/1
225/4/1 missed #4 on last set:eek:
Bench doesn't feel strong! Shoulders feel weak,due to all the golf I think.

Dead
355/5/1 w/belt PR
395/1/1 w/belt PR
Did a nice 355 for 5reps! Felt good only slowed down on #5:evillaugh:

Waited about 5 minutes and did a 395 single! Felt good went up fine! I love deadlifting! It is fun!

Assisted/Unassisted Dips
#6/5/1
#4/5/1
BW/5/3

Dips are definitly stronger! I never could really do BW before!
Gonna build it up to 3X8 then start adding weight!

I was tired no other work!

Diet
9:00am 2 Scoops Nitrean+Creatine 500
12:30pm 7oz steak+Cottage Cheese
6:00pm 3 Scoops Nitrean (PWO)
8:15pm 1 can of chicken+2 Boiled eggs+Mayo+A1 (A new way to eat it,pretty good,A1 helps everything)
10ish Prob have some sugar free Jello!

1749 Calories
72.1 Fat
18.9 Carbs
249.7 Protein

Good eatin day I think! Under 20 carbs which is my goal,right there about 1700 calories which is my goal and 250 protein which is my goal!

Cardio and golf tommorow!

Good eatin day!

Aaron72
10-29-2009, 09:04 PM
Woah! Why so low on the carbs mate?

Unholy is right on this sorry to say. but if your wanting to lose weight carbs will not hurt you. This summer i was wearing 40 jeans i was pretty much a fat ass compared to all my friends. I started on a high protein high carb diet. I cut so much it wasnt even funny. i went from havin a huge belly to six pack in just a few months. carbs wont hurt you buddy they could only help. With the routine that you have been using havin carbs in there wont hurt you one single bit. But great job so far!!!!

skinny99
10-29-2009, 09:24 PM
Scared to death to eat any carbs! I have lost a lot of weight before doing a similar although not quite as healthy of a diet! I ate some carbs for a couple weeks! I started to gain weight,so I went back to this and am now losing about 3.5 pounds a week the last two weeks on low carbs again! I am gonna run this setup til December then mix it up some! I prob could eat more carbs if I kept the calories down and still lose but I like this plan for now. Thanks for the advice though!

10/29/09
Played 18 holes of golf!
Didn't want to go to the gym!
Did three laps around my nieghborhood alternating between walking jogging and "sprinting" (I don't run very fast so sprint is a stretch)!
No time on the first lap
10m51s second lap+45 second rest and water break
10m33s third lap
It was good running outside! I was sweating like a slave!

Diet
9:00am 2 Scoops Nitrean+Creatine 500
11:30am 7oz of steak+1/2cup Cottage Cheese
6:30pm 2 Boiled Eggs
8:00pm 10 Chicken Wings

1616 Calories
84.5 Fat
8.8 Carbs
196.1 Protein

Not a bad day! A little low on protein! I coulde have had another shake and no wings but I wanted some! Still stayed under all my goals just didn't reach my protein goal!

Aaron72
10-29-2009, 09:29 PM
Scared to death to eat any carbs! I have lost a lot of weight before doing a similar although not quite as healthy of a diet! I ate some carbs for a couple weeks! I started to gain weight,so I went back to this and am now losing about 3.5 pounds a week the last two weeks on low carbs again! I am gonna run this setup til December then mix it up some! I prob could eat more carbs if I kept the calories down and still lose but I like this plan for now. Thanks for the advice though!

See You did gain weight but that wasnt fat. I weighed about 217 when i started body building for 3 months of lifting 3 days a week hard. Eating a very strict diet. i ended on 215 before i had to stop due to my father getting remarried and then i gained all it back because i got all stressed out and eat unhealthy for like a month. I only lost 2 pounds but i looked so much better. I had moved back to my home town like 2 months later. I had friends that didnt see me for about 6 months that didnt recognize me one bit. I had people saying dang you lost tons of weight and OMG your not fat anymore. SO carbs do not hurt you. eating high protein high carbs puts on muscle not fat =)

skinny99
10-30-2009, 06:54 PM
10/30/09
SS Workout B Session 23
Squat
205/5/3 w/belt PR

OHP
140/5/3
Real clean lifts!

Powerclean
165/3/5 PR
These were tough! I got to socializing with a member of the opposite sex and was just at the gym to long! I still did the lifts though!

Assisted Palms Facing each other Chin Ups
18,16,14,13,12/5/1
11/4/1
Did 5 sets of 5 chins going with less assistance each time! Not much rest either! Felt good,beat my shoulder,back and biceps up!

BW/12/1 Decline Crunches
BW/12/1 Decline Situps

Good workout,took a long time!

Diet
10:00am 2 Scoops of Nitrean+Creatine 500
12:30pm 5.8oz of Lean Pork Chops+1/2 Cup Cottage Cheese
5:30pm 3 Scoops of Nitrean
Lots,lots of water!

1112 Calories
38.0 Fat
11.5 Carbs
177.5 Protein

A little low on eating but I am having pizza with my nieces and nephews tommorow night and wanna save calories. I think what I eat the night before means more than what I eat immediatly before my workout!

2 Nitor's in the morning and 1 about 1/2 hour before lifting! Felt pretty good!

Wieghed again 254.5 on scale but gonna go with 255! 3 more pounds baby!

GoodyGirl
10-31-2009, 10:16 AM
1112 Calories
38.0 Fat
11.5 Carbs
177.5 Protein

I ate more than you today. First day I have calculated food intake. Resisted all temptations.
1660 calories for me.
210.0 Protein (about 1.3g/lb BW)
130.0 Carbs
25.7 Fat
You are making me look like a piggy OINK lol

skinny99
10-31-2009, 02:53 PM
I usually eat more than this but I am saving some calories for some pizza and candy tonight (Prob not much candy :( though)

skinny99
10-31-2009, 10:35 PM
10/31/09
Ran four laps around nieghborhood!
11m35s 1st lap
10m35s 2nd lap
8m43s 3rd lap
9m51s 4th lap

Running felt great! I am going to go to five laps in the morning!

Went and played 18 holes of golf!
Walked about 3 miles trick or treating.

Diet
9:00am 2 Scoops Nitrean+Creatine 500
4:00pm 5.8oz of Pork Chop
6:30pm Ate some sandwiches+Chips+Spinach Dip+Veggies and Ranch dip!
12:15am 2 Oreos (Last two I had left)

3082 Calories
174.2 Fat
230.2 Carbs
208.3 Protein

I had planed a cheat/refeed meal for tonight and think I did good!
No candy,I did have some sandwiches,pasta salad and veggies!
Nothing crazy and just barely over my weekly goal!
Needed for my sanity also!

1673 Calorie average for the last two weeks! Only 73 calories over my goal!
Not too bad,still learning about nutrition! I will be under for the next two weeks!

skinny99
11-01-2009, 09:51 PM
11/01/09
Got up early and ran five laps before going out on the boat today!
12m27s Lap 1 (Kinda a warmup)
10m12s Lap 2
9m50s Lap 3
8m36s Lap4 PR
11m11s Lap 5 (Cool down last half)

Gonna run 3 laps in the morning as I am doing Squats and Deadlift in afternoon!

Diet
11:50am 10 Chicken Wings (Hot)
12:30pm 1 Cup Cottage Cheese
7:00pm Went to the Japanese Steakhouse (Steak,sushi and some pasta)
12-8pm Drank 4 beers (Very good for me,usually it is an 18 pack on the boat)

2979 Calories
97.3 Fat
237.7 Carbs
196.4 Protein

Ate a little more than I wanted to but did a good job controlling myself drinking beer! I love beer and it was a warm day on the boat and I only had three beers. Friends went out to eat and I went with them and ate a lot for me(nothing crazy for some of y'all)some steak,chicken,sushi and pasta!

I am going to go for some PR's tommorow and hopefully the extra carbs with really help my energy in the gym tommorow! We shall see!!:nod:

mweav6387
11-01-2009, 09:59 PM
Great job with the beers man I know they are your vice

skinny99
11-02-2009, 08:35 PM
Thanks Mark! Felt good to do the right thing!

11/02/09 SS Workout A Session 24
Squat
Warmed up for 225 workset!
Did 265/1/1 w/belt felt easy so I did the 285/1/1 w/belt before the work sets!
Then did 225/5/3 had to grind out #5 on last two sets but made the lifts!

Bench
Did my bench a little different! Warmed up like I was doing a 215 work set!
Then did a 245/1/1 PR
Then did 215/4/1
Then did 205/3/2
Then did 185/5/1 Speed reps
Then did 135/10/1 Speed reps
Trying to work on my explosiveness! I was already running out gas by the single!

Dead
Warmed up like I was gonna do 365 workset!
Then 415 miss
Then 415 miss
Then 365/3/1 Crappy workset!
I was just out of real energy! I couldn't get comfortable over the bar and couldn't get my HR and breathing under control! I also was pissed I didn't make my PR's! Also I think running effects my hamstrings more than my quads which makes Dead's harder! I had run 6 miles over the weekend!

Dips
#4/6/1
0/6/3
0/2/1

Warmed up my dips with 16lb assistance then did three good unassisted set sets of six,ran out of energy for the last and could only do two! It wasn't long ago I couldn't even comprehend an unassisted dip so good progress I think! I am gonna build this to 4x8 then start adding weight!

Diet
10:00am 2 Scoops Nitrean+Creatine 500
1:30pm 6oz of Pork Chop
6:00pm 3 Scoops of Nitrean
10:00pm 1 Boiled Egg

1101 Calories
40.1 Fat
8.1 Carbs
173.2 Protein

Gonna be real light on food til thursday! Gotta keep my average calories in check and am having breakfast and lunch out on thursday and know it will not be as conservative as normal! Plus gotta makeup for this weekend!

Gonna run 5 laps in the morning!

skinny99
11-03-2009, 08:56 PM
11/03/09
Ran 5 laps this afternoon!
10m26s 1st lap
8m44s 2nd lap
11m16s 3rd lap
11m34s 4th
11m30s 5th

Had to walk most of the last three laps,my legs were wore out!
Between running and the heaviest Squat and Dead day I had ever done I just was whooped!

Diet
10:00am 2 Scoops Nitrean+Creatine 500
1:00pm 11.6oz of Pork Chop
8:00pm 1 Boiled Egg

1183 Calories
61.0 Fat
3.6 Carbs
147.1 Protein

Light eating day!

skinny99
11-05-2009, 04:14 PM
11/04/09
Chipped and putted for about an hour!
Diet
I ate too much and drank to much beer!
4262 Calories
82.4 Fat
303.3 Carbs
161.9

11/05/09
Ate breakfast and Lunch at TPC Sawgrass! I got to Play golf with Jim Furyk today so I ate a sandwich when we ate lunch!

2473 Calories
135.2 Fat
118.5 Carbs
189.6 Protein

Now back to the grind of low calories!
1500 a day for the next 7 days should put me back on track!
Plus gonna run the next three days!

skinny99
11-06-2009, 06:52 PM
11/06/09 SS Workout B Session 25
Had to skip running this morning. Legs were tired and I wanted to hit my Squat goals!

Squat
235/5/3 w/Belt Steadily makin gains!

OHP
145/5/3 Good lift! Solid no misses only really ground it out a little bit!

Powerclean
170/3/5 Tough! Missed #3 on 4th set! Somebody walked near me about mid thigh on the lift and i got distracted! I reset and did the last rep again! No big deal,the whole PC just felt hard! I think I am gonna go down to 155lbs for Wed and come back up to 175lbs 10lbs at at time so I will be higher next Fri!

Assisted Wide Grip Pullups
16,15,14/5/1
17/6/1
18/5/1
20/5/1
20/2/1

I was tired at the end of this workout!

Diet
12:30pm 2 Peices of Fried Fish+Salad+Green Beans+Broccoli
6:00pm 2 Scoops of Nitrean+Creatine 500 (PWO)

1056 Calories
53.1 Fat
48.2 Carbs
100.3 Protein

Not a good day! Missed my morning shake,gotta keep the calories and carbs down. I will be pretty strict for a few days! Got 4 chicken breasts marinating as we speak!

skinny99
11-08-2009, 07:22 PM
11/07/09
Played 27 holes of golf! Riding.
Diet
10:00am 2 Scoops of Nitrean+Creatine 500
11:00am 1 Cup of Cottage Cheese
7:00pm 24oz Ribeye Steak! Yummy!

1659 Calories
54.6 Fat
9.0 Carbs
269.2 Protein

Good day!

11/08/09
All I did today was watch the dolphins lose and Jimmy Johnson wreck!

Diet
10:30am 5 eggs w/cheese
2:00pm 10 wings and two beers
5:00pm About 10 Saltines w/Peanut Butter
7:30pm 10oz Chicken Breast and Macaroni and Cheese

3085 Calories
165.3 Fat
123.8 Carbs
224.7 Protein

Not a very good day:tuttut: Wasn't very motivated or happy:drooling:
Ate kinda bad! Gonna run and lift tommorow!

skinny99
11-09-2009, 04:55 PM
11/09/09 SS Workout A Session 26
Squat
240/5/3 w/belt

Bench
225/5/3 + 255/1/1 PR + 135/10/1 Speed set w/Pinky on rings

Dead
365/5/1

Dips (Not Assisted Baby!)
12lb assistanceX5 Warmup
7/3/1 Unassisted dips Dips felt good,gonna get 8 reps Friday!

Good session for me felt strong!

Diet
12:00pm 2.5 Scoops of Nitrean
2:00pm 5oz of Chicken Breasts
6:00pm 2.5 Scoops of Nitrean

827 Calories
15.9 Fat
7.5 Carbs
161.9 Protein

Didn't eat much gotta make up for the excess calories over the last week!

skinny99
11-11-2009, 08:52 PM
Ok so I had a really good monday and I am paying for it!
11/10/09
Didn't really do anything athletic!
Diet
9:00am 3 Scoops of Nitrean+Creatine 500
12:00pm 5 oz Chicken Breast+Cottage Cheese
5:00pm Peanut butter and Crackers
8:00pm 6 Beers + 7 Chicken Wings

2520 Calories
98.3 Fat
107.4 Carbs
202.6

Not too bad but it gets worse! Ended up drinking more and staying up late!

11/11/09
SS Workout B Session 26
Ok so I hung out with a friend last night and stayed up late drinkin then got up early to drive her home and went to breakfast! Then went and played 36 holes of golf with my boys! It was a fun day but very tiring!

Squat
245/1/1
195/5/1
205/1/1

Ok so Mon was a great but tough Squat day! Between playin playin golf and still being sore my legs just had no power left in them :(

OHP
150/3/1
135/3/1
30#DB/1/1
40#DB/1/1
Basically my tri's and shoulders take a beating playing golf and I am a Pussy!

I was already tired by the end of OHP so I went home! I don't know if I should've just skipped and waited til tommorow or just go real light and do the whole workout? I also dont know if I should redo this workout fri or just keep on schedule especially since I would do this workout twice next week.

Diet
I ain't breakin it down but it was not good. :tuttut:

5102 Calories
189.7 fat
601.7 Carbs
145.2 Protein

Pretty much as bad of an eatin day as I can have! I am disappointed with myself!


I am having a hard time making decisions and sticking to them all the time! I know going out and eating badly are detrimental to my goals but another goal for me is to have a good time and enjoy life! I had a really good time last night and today but totally wasted a gym day and it will take me two weeks to make a dent in the calorie surplus that I created. It is easy to be good sitting in front of the computer but real life is a little more complicated!
I am not gonna let a 24 lapse get me off track though!

skinny99
11-16-2009, 09:08 PM
11/16/09
Ok so I did a horrible workout on 11/10/09,I am a little bitch! So to celebrate my ineptness I went out drinking Thursday and Friday night. I did have a real good time however the option of making it to my Friday SS workout was pretty much lost! Didn't track my diet all weekend but it wasn't to bad except for the beer! Moving on to fix it!

SS Workout B Session 28
I redid the session I punked out of on Wed!

Squat
245/5/3 Nice sets! Felt strong!

OHP
150/3/5
I missed #5 on the second set but immediatly did it anyhow! Just lost my form(got too far away from my nose).

Powerclean
170/3/5
Missed #3 on the 3rd set. Just lost concentration,again just restarted and did the rep! Still quality sets! PC's kick my ass,they are very hard for me!

One Armed Dumbell Row
50/5/2
75/8/3
These felt great! Wanna do 10 next time!

Diet
Didn't eat good today!
12:00pm Cookies and Milk
5:00pm Peanut Butter and Crackers
9:00pm 3 Scoops of Nitrean+Creatine 500 (PWO)
10:30 Peanut Butter and Crackers

1140 Calories
47.3 Fat
81.5 Carbs
102.5 Protein

Not a good eating day,didn't have a food prepared so I ate junk.
Went to the store so I can eat tommorrow!

mweav6387
11-17-2009, 11:49 PM
I may pass you on the squats but i would kill for your upperbody, i struggled on 85lbs this week for my ohdb, 150 is killer man. the pendlay rows are working well for me, i can actually feel it in my back unlike when I was attempting to do PC's

skinny99
11-18-2009, 08:06 PM
Mark you have inspired me to build my squats quicker! Can't get beat:tuttut:

11/17/09
Diet
1:00pm 8oz of Cube steak + Green beans
8:00pm Cookies and Milk

1142 Calories
43.6 Fat
104.7 Carbs
82.3 Protein

Missed my protein shake :(

11/18/09
SS Workout A Session 29
My legs(mostly quads) were sore yesterday and today! Didn't know how I was gonna lift!
Squat
250/4/3 Missed #5 on all three sets:redface:
It really isn't my legs that give out it is my breath. I can't hold my form and breath! I try taking a couple breaths at the top and resetting but I can't make my self keep my abdomen tight,I feel like I need to breath! Also when the weight was lighter and my form would break down I would just power through the lift and twice I strained my back and had to deload while it healed. Now when I miss I just set the weight on the rack and start over! Being a hero wont help me keep training I don't think and niether will doing a lift completly wrong!

Bench
230/4/1
230/3/1
225/5/1
Bench was tough! I knew it was gonna be tough as I had played 18 holes of golf earlier in the day.Still tried to move up on the weight! I will get 230lbs on Monday!

Dead
375/3/1
375/1/1

My legs were fried after the squat but I went after the deads hard anyhow!
I don't know how you all other guys on SS progress on squats and deads on the same day! Again I don't have much endurance!

Diet
9:00am Cereal+Whole Milk
2:00pm Cube Steak Sandwich on Whole Wheat Bread
5:00pm 1 Cookie with my Vitamins and Nitor
9:00pm 2 Scoops Nitrean+Creatine 500+ 3 Cookies

1657 Calories
54.1 Fat
158.8 Carbs
140.4 Protein

Shoulda had another shake earlier!

Gotta keep trainin! I will be looking for volunteers to come help me off the toilet tommorrow I think! Any takers?

skinny99
11-23-2009, 08:12 PM
11/20/09
SS Workout B Session 30
Squat
250/3/1
Tweaked my back again trying to progress. :(

OHP
150/2/1
Warmed up normal but as I got to working sets back just was killin me.
Did 3 sets of 8 of seated dumbell press 20/30/40

Went home feeling like a little b*t*ch!

11/23/09
SS Workout A Session 31
Squat
215/5/1
225/5/1
235/5/1
305/1/1 PR All w/belt

Bench
265 miss
265/1/1 PR
225/5/3
Need to remember to keep my tempo up just a little! I get to careful sometimes :(

Dead
375/3/1 w/belt
315/5/1 w/belt

Tried to do 375/5/1 but just ran out of juice. Went back about 3 minutes later and did a very fast set of 315! I am gonna deload my deads.

Dips
#4/5/2
0/8/1
0/6/1
0/5/1

Good dip session,did 8 unassisted for the first time! Now gotta work on getting all the way to 0/8/3! I will get there!

Diet
I haven't been tracking my diet but I am eating above maintenance for sure!
Hasn't hurt my waistline though,I am on the last hole of my favorite belt and had to go down to the 5th notch on my weightlifting belt!
Prob will weigh on wed! Gonna eat more through friday and then go on starvarion til Dec 12th!

mweav6387
11-24-2009, 01:42 AM
nice one skinny! good to see you back at it hitting the ground running. I'm down to 261lbs now as well, catching up!

skinny99
11-24-2009, 08:30 PM
Thanks Mark! Good to see progress from you too!

11/24/09
5 minutes on treadmill
30 Minutes on bike

10 minutes stretching
10 minute ab workout with my buddy Danny

My chest is tight from yesterdays workout. Really worked on stretching my chest and shoulders. Also my hamstrings are really tight.

Not tracking calories but eating a fair amount.

B Workout tommorow!

skinny99
11-27-2009, 12:18 PM
11/25/09 SS Workout B Session 32
Squat
225/5/1
235/4/1
Hip joints hurt for some reason. Quit early.

OHP
135/5/3
Nice clean set!

Powerclean
155/3/5
Easy!

Wide grip Pullups
#18/5/1

Narrow Grip
#18/5/1

EZ Bar Preacher Curl
45/5/1

Hammer Curl
35/8/1
45/8/1
55/8/1

I was hanging out talking to a girl and did some curls! I normally don't but it was a worthwhile cause :) !!!

Diet
Didn't track but I have been being pretty careful although I am eating more carbs than before. Didn't go crazy on T-day although I drank some beer, I didn't eat like a hog.I only had one piece of pumpkin pie(My favorite) and only two plates of food all day.

Have A workout tonight.

skinny99
11-29-2009, 11:27 AM
11/27/09
SS Workout A Session 33

Squat
250/5/3 W/Belt PR
315/1/0 Missed a single after the workset

Bench
230/5/3 PR

Dead
335/5/1 Straps and Belt
Really fast only slowed down for the last rep! Was gonna do a heavy single but had to run!

Diet
Been steaddily drinkin beer but not really overeating! Actually feel pretty trim. Havent been on the scale in a week or so! Prob will this week!

Wished I would have got them 1rm on Squat and Dead as I am gonna cut carbs out for 10-14 days straight and I know that will negativly effect my heaviest lifts! The carb cycle should cut some more fat as I have got my metabolism up right now! Then back on some food during the cruise!

GoodyGirl
11-29-2009, 03:48 PM
Hey Skinny Boy, good to hear you've had to tighten your weight belt! Nearly time for an updated weight loss photo?

skinny99
11-29-2009, 06:33 PM
Hey Skinny Boy, good to hear you've had to tighten your weight belt! Nearly time for an updated weight loss photo?

Yeah Maybe this week I will be able to get a couple pics!

mweav6387
11-29-2009, 07:33 PM
nice man you're almost to a majority of your goals as well, I'll probably set some goals after new years for june.

skinny99
11-29-2009, 07:40 PM
Yeah I am going after my Squat goal tommorrow and if I get it I am gonna go light on Wed squats and try and get my Deadlift goal! Bench is just lagging a little as I think the amount of golf I have been playing hurts shoulder and tricep recovery the most! Goals really help me push myself! If I didn't have set goals it would be much easier to be lazy in the gym!

skinny99
11-30-2009, 11:36 AM
SS Workout B Session 34

Squat
255/5/3 w/Belt
Really good set!

OHP
145/5/3
Good set! Bounced my knees on last rep of second set :(
Have too make sure I keep it strict! Felt good though!

Powerclean
165/3/5
Kicken my butt as always but no misses!

One Armed Dumbell Rows
55/8/1
75/8/2
75/10/1

Felt good!

Weighed 255 today!
That isn't a loss but it stayed the same over the last 18 days. Even though I have not really been careful with my diet. My waist is still getting smaller,I am almost in size 40 pants which will be 10 inches smaller! I am also lifting more and feel way stronger,all good things.

Will post exact diet later!

skinny99
12-01-2009, 07:53 PM
11/30/09
Fitday Breakdown
2565 Calories
159.4 Fat
37.1 Carbs
236.6 Protein

12/01/09
2260 Calories
111.8 Fat
135.4
172.4 Protein


Also did a light HIIT workout 11/30/09 for about 45 minutes

skinny99
12-03-2009, 04:55 PM
SS Workout A Session 35
Squat
235/5/1
245/5/1
255/3/1
Quit after 3 reps on last set. My back was fatigued and I couldn't hold my form. I played 25 holes of golf before I lifted,and my back was already a little tired!

Bench
275/0/1 Miss:( I tried a PR
230/5/3
225/5/1
Worked my form with a guy from the gym! I am still having trouble with bar position at the bottom :confused:

Dead
355/5/1
415/1/1 PR

Good session! Deads felt great!

skinny99
12-05-2009, 01:33 PM
SS Workout B Session 36
Squat
260/5/3 w/belt PR
315/0/1 Missed a 1rm again! Gonna have to do it before a workset.

OHP
155/1/1 missed next rep
135/5/1
145/5/1
150/3/1

Powerclean
180/4/3
180/2/1
180/1/1

Missed #3 on 2nd set. When I was done with 5th set I waited a couple seconds and did a single. Gonna do this weight again and get a clean set.

Weighed 252 today!

skinny99
12-07-2009, 06:57 PM
12/07/09 SS Workout A Session 37

Played 25 holes of golf! Shot a new low round of 82!

Squat
245/5/1 w/belt
255/5/1 w/belt
245/3/1 w/belt
My back was tired from golf and I wanted to go heavier on deads! I swear all those reps squatting fatigue my lower back more than 1 set of heavy deads!

Bench
235/5/3 PR
Moved my grip to pinky on rings and killed it benching!

Deads
375/5/1 w/belt PR

Done and Done!

skinny99
12-09-2009, 07:47 PM
SS Workout B Session 38
Played 27 holes of golf!
Squat
265/4/1
Missed #5 and tweaked my back,doesnt hurt now but I gave up on squatting for the day. Wanted to still work my legs so did leg press! It is kinda ghey!

Leg Press
4pps/5/1
5pps/5/1

Calves
4pps/10/1
5pps/10/1

OHP
150/5/3
Good set!

Powerclean
185/1/3

Did one set and quit. I was exausted!

Need to sleep more!

mweav6387
12-21-2009, 04:55 PM
Skinny! Where ya at bud? Miss seeing your updates, taking the holiday season off or did you hurt yourself? Get back to me bud!

skinny99
12-21-2009, 10:07 PM
Here I am!! Update guys I just got back from a 7 day cruise! It was awesome! I ate more in the last week then I have in any 7 days in my life! I missed my Friday SS A workout before the cruise so it has been 11 days since I really lifted. I tried to go to the gym on the ship but the machines were pathetic and I just said screw it! 251 pounds before I left and 254 after the gym tonight so three pounds,not too bad considering how much I ate! I had already decided to go on a "cut" til Valentines day before the cruise and am starting that today! Had a grat day in the gym!

Squat
215/5/1 no belt
235/5/1 w/belt
245/5/1 w/belt
Easy should have went harder! Didn't know where I was strength wise!

Bench
235/5/1 Easy set! So How bout lets try a 1rm max PR!!
275/1/1 PR Woo Hoo I finally added that quarter plate! Lovin it! Easy lift!
285/1/1 Miss :( Only waited about 45 seconds(tried to use the energy) FAIL!!
240/3/1 missed #4
240/3/1 missed #4
The singles took to much energy! Gym closed Friday so I will do 240/5/3 on Saturday!

Deadlift Baby!!
435/1/1 w/belt PR Wow this felt heavy but a nice clean lift! I could have done 445 I think! Cant wait to get to 455!
380/5/1 w/belt PR The last rep was the most energy I ever exerted in my life! I thought I was gonna puke and shart at the same time! Just brutal but felt so good when I was done!

Great day in the gym! Going on calorie deficit I don't know if I am gonna be able to keep up with progression but we will see! If I stall big time I will reevaluate my routine til I eat at least at maintenance everyday! Wanna lose 24 pounds by Feb 14! I don't think the weight will be a problem but we will see about lifting heavy!

mweav6387
12-22-2009, 12:58 AM
bout friggin time! i get my hooks in wednesday since my wrists are small, cant wait!!

skinny99
12-23-2009, 07:20 PM
SS Workout B Session 40
Ok so I had a good session Monday and am paying for it! I guess 9 days off is enough to bring DOMS into the picture! I was so sore today! I tried walking and stretching,nothing helped! I lifted anyhow.

Squat
225/5/3
Did light weight but had short rest times!

OHP
140/5/2
145/5/1
50/5/1 Dumbell Presses
Shoulders and chest were sore so I took it easy but had a solid session.

Had to skip Powercleans! I am just a wuss!

skinny99
12-28-2009, 07:33 PM
SS Workout A Session 41
Squat
265/5/3 w/belt PR

Bench
245/3/1 -1
235/4/1 -1
225/6/1
Used up a lot of energy on squats! Bench kinda sucked!

Dead
355/5/1 w/belt no straps
I usually use straps when deading for reps but wanna work on grip more!
It wasn't bad though I could've done more! Weight felt super light!

Of course gym wasn't open Christmas and I played golf the next day so missed my 4th day other than my cruise week! I don't wanna miss at all!

skinny99
01-01-2010, 01:20 PM
01/01/10 SS Workout B Session 42
Squat
225/5/1
230/5/1
235/5/1

OHP
150/5/3
Time to move uo to 155 and get it!

Powerclean
205/1/1 PR This was the first heavy single I had ever done!
185/3/2 -1 Missed third rep of second set even after a long rest :(
165/3/2 Really easy!
175/3/1 Last one was ugly but got it!

Need to try 180 on wed!

One Armed Dumbell Row (supported)
75/10/3
I must be stronger as these have gotten easier! Need to get some magnetic weights as this is the heaviest dumbell at my gym :(

Seated DB Shoulder Press
50/5/1
Weight was easy to push but hard to control.

Palms Up OLY Bar Curl
45/5/1

Palms Down OLY bar Curl
45/5/1

I figured I would add a little extra as I worked out at noon and won't workout again til late on 01/04/10 and will be able to eat good over the weekend!

Gonna work on coming up with some detailed goals and will make another post in a day or two with that!

skinny99
01-03-2010, 04:17 PM
01/03/10
9 Min Hiit Treadmill

Sit down Calf Machine
Max stack/15/2

14 Min Hiit Treadmill

Fooled around and did a little stretching.

Just went to the gym to help my friend train! Gonna lift heavy tommorow.


Still working on my detailed goals for 2010 but I know the start of the year is gonna focus on weight loss. I just have lost that feeling of being smaller and need to go down. I know I wanna be around 240 by Valentines day.

skinny99
01-05-2010, 07:31 AM
01/04/10 SS Workout A Session 43
Squat
245/5/3 w/belt
Work but pretty easy. I could definitly tell I had ran the day before.

Bench
285/0/1 I missed a PR :(
Got it about 4" off the chest and lost the groove.
240/3/1 -1 missed #4
225/5/2
Close Grip Speed Bench (Thumbs on smooth,Fast as I could them)
135/10/1
Just wanted to workon speed

Dead
365/5/1 w/belt and no straps
Good solid session
455/0/1 miss PR
Just no gas in the tank

Incline Dumbell Bench Press
60/8/1
70/8/1
I think that my back and support muscles are holding my bench back,I fall out of the groove a lot. So some DB work and more time under the bar are the answer I think.

skinny99
01-05-2010, 05:44 PM
01/05/10

21min HIIT Stationary Bike
8-10min of stretching


Decline Situps
15lb Db/10/2

Decline Crunches
15 DB/5/1
0/5/1

6min Slow treadmill


Just trying to be active!

Weighed myself 251lbs which is pretty good for me!

skinny99
01-06-2010, 08:17 PM
01/06/10 SS Workout B Session 44
Squat
215/6/2
This was my first TM style recovery session

OHP
140/5/3
I wanted to do 155 but just had no energy.

Powerclean
155/3/5
Same thing! I wanted to do 180 but 135 warming up felt super heavy.

I started on low carbs again for a while on Sunday and it finally caught up with me. I slept in this morning(I never do). I thought that I had timed what I ate today optimally and took Nitor,but just had no energy. I think I will adjust and be Ok!

I did get to the 6th notch on my belt so I think I have lost a little more belly fat. All my clothes are loose so I can't really use them as a guide anymore. I am not buying any clothes until spring.

skinny99
01-07-2010, 04:29 PM
01/07/10
Buddy gave me a moutain bike so I went on a 20ish minute bike ride today. Also playing golf tommorow. Combined with low-carb and reduced calories,I don't know how much strength I am gonna have to lift heavy tommorow. We shall see.

skinny99
01-08-2010, 03:54 PM
Gonna adapt this program recommended by Zenmonkey starting Monday

Week A-

Squat
Bench
Clean
Row

Front Squat
OHP
DL
Pullups

Squat
Bench
Row

-------
Week B-

Squat
OHP
Pullups
Clean

Front Squat
Bench
DL
Row

Squat
OHP
Pullups

skinny99
01-08-2010, 07:36 PM
01/08/10 SS Workout A Session 45
Played Golf in Morning
Squat w/Belt
245/5/3
Solid

Bench
230/5/3
Not pretty,but solid

Dead
375/3/1
375/1/1
Lost my grip after 3rd rep,reset and did 1 more but was out of gas.

EZ Bar Curls
75/8/2
Just for Fun,pretty tough though.

skinny99
01-09-2010, 03:24 PM
01/09/10
10 minutes treadmill
Short break while I spotted bench for buddy.
15 minutes treadmill
5 minutes on stepper thing (whooped my butt)
15 Minutes on Bike

Good cardio session,didn't go to hard.

skinny99
01-11-2010, 08:41 PM
01/11/10 SS Workout A (Zen version) Session 46

Squat
255/5/3 w/belt 6th notch on belt
Solid.

Bench
235/5/3
Good lift

Powerclean
180/5/3
Solid

OneArmed Dumbell Row
75/12/3
Need heavier Dumbells

Hammer Curl (Immediatly after last set of rows)
25/8/1
Just for fun.

Good session!

skinny99
01-13-2010, 08:06 PM
0/13/10 SS Workout B (Zen) Session 47
Leg Press
5pps/5/3

OHP
145/5/3
Just didn't feel strong enough to do 155

Dead w/belt and no straps
375/4/1
Missed #5 after resetting my grip for #4 and trying to reset for #5 I just died

Assisted ChinUp
#20/10/3
Wow these were hard.

skinny99
01-14-2010, 06:46 PM
01/14/10
18 Holes of golf (riding)
45min Mountain Bike ride
10min on Stationary Bike
1 Round of fat burning complexes.
Wow they whooped my butt,can't do these and SS.

Just trying to be very active.

skinny99
01-15-2010, 09:45 PM
01/15/10 SS Workout A (Zen) Session 48
Squat
260/5/3 w/belt
Tough but solid

Bench
240/5/1
240/4/1
240/3/1

Chest Supported Row Machine
40/5/2 WU
85/5/1 WU
115/3/1 WU
130/2/1 WU
160/5/3 WS

Back was tired couldn't do reg Barbell Rows

skinny99
01-16-2010, 04:44 PM
01/16/10
6 min Stationary Bike

Static Holds (Smith Machine/Double Overhand grip)
195/2/1 10/10sec
245/2/1 10/10sec
295/2/1 10/10sec
345/2/1 10/10sec
395/2/1 7/8sec
415/2/1 5/5sec
345/2/1 10/10sec
295/2/1 10/2sec

Hands and forearms are fried!

Decline Situps (Weighted DB)
15/10/1
25/10/2

Just a little acc workout. Need to get my grip up for deads!

skinny99
01-18-2010, 10:46 PM
01/17/10
36 Holes of Golf
01/18/10
15min on treadmill

I was tired and didn't lift. Wanted to have a good session so I will lift tommorow.

skinny99
01-19-2010, 07:39 PM
01/19/10 SS Workout B Session 49

Squat
265/5/3 w/belt matched a PR

OHP
155/5/3 PR

Assisted Chinups
#20/10/3

skinny99
01-21-2010, 07:28 PM
01/21/10 SS Workout Zen Session 50

Leg Press
5pps/5/2
5.5pps/5/1 PR

Bench
240/5/3 PR

Dead
375/5/1 w/belt/no straps PR

OADBR
75/11/3 Rep PR

Off Road
01-21-2010, 07:36 PM
The consistant effort is paying off BIG.

skinny99
01-22-2010, 07:23 PM
The consistant effort is paying off BIG.

Thanks dude! I am trying.

11/22/10

25 Holes of Golf (Riding)


3 miles in 14 minutes on Mtn Bike

10 minutes on treadmill @ Gym (HIIT style)

Didn't eat much and feel good.
Gonna eat good in the morning and lift hard.

Off Road
01-22-2010, 10:51 PM
Skip the cart :ninja:

skinny99
01-23-2010, 03:34 PM
Skip the cart :ninja:

All my friends ride so it is tough to walk. Also two of my favorite courses are really not walk friendly (almost a mile between a couple of holes and quite a bit on some others) they wont even let you walk when it is busy! I actually like to walk and usually play better. Playin again tommorrow(Ridin).

01/23/10 SS Workout Zen Session 51
Squat
270/5/3 w/belt PR

OHP
160/5/3 PR
Really hard,had to grind out the last rep of the last two sets,but I wanted it bad.

Assisted Chin Ups
#19/10/3 PR

Hammer Curls (Dropset)
30/8/1
20/8/1
10/8/1

Just cause I felt like it! ^^

skinny99
01-25-2010, 07:33 PM
01/25/10 SS Workout Zen Session 52

Squat
275/5/3 w/belt PR
Solid lifts

Bench
242.5/5/3 PR
Got some micro plates and went to a 2.5 jump. All was good but hit the peg on the last rep of the last set. Spotter touched the bar but I finished the lift. I had the lift made pretty easy bar hadn't slowed down til it hit the peg. It was my fault,my setup was to far back on the bench. Won't happen again.

Powerclean
185/1/1 Just too heavy
165/6/3
I did an extra set to make up for less weight.Freakin PC's are tough.
Also real short rest times.

One Armed Dumbell Rows
75/12/3 Rep PR
Again real short rest times.

Good solid workout.

Off Road
01-25-2010, 07:49 PM
Keep at it Skinny, you're doing awsome.

skinny99
01-27-2010, 08:29 PM
01/27/10 SS Workout Zen Session 53

Ghey Leg Press
5.5pps/5/3 PR

OHP
162.5/5/3 PR
Tough :drooling:

Dead w/belt no straps
385/4/1 PR
385/1/1
Ran out of grip for 5th one. Waited bout 30sec and did #5.

Assisted Chin-up
#18/10/3 PR

I can dead more,but I am outta grip. Do y'all think alternating straps/no straps between Dead workouts? And just keep training grip on Saturdays? Or just keep trying to progress strapless. I really want my dead to be big.

SCmmaFAN
01-28-2010, 07:40 AM
Sounds like a tough workout!

I haven't read everything in your journal so I apologize if you have already addresses this but which grip are you using for the DL?

skinny99
01-28-2010, 02:48 PM
Sounds like a tough workout!

I haven't read everything in your journal so I apologize if you have already addresses this but which grip are you using for the DL?

Double Overhand on Warmups and Mixed on my Work Set of 5. Left hand away from body.

skinny99
01-28-2010, 08:06 PM
27 Holes of golf (Carry/Walking)
3 miles in 12min 11sec (Mtn Bike)

10min on treadmill

skinny99
01-30-2010, 06:19 PM
01/30/10 SS Workout Zen Session 54
Squat 285/5/3 W/belt PR
Tough but good. Back feels great.

Bench
245/4/3
Missed #5 on all three sets. Didn't have my reg spotter,told guy not to touch bar but couldn't get him to back up enough. Still my fault though. Moved to about 1.5 inches inside rings on final set,had a lot of bar speed on first three reps,however on fifth rep couldn't grind at all. Usually when I miss one it falls out of the groove and I just stop moving. With it narrow I actually lost the bar and had it come back to my chest,didn't slam or anything but I didn't have as much control. Is that normal for a narrower grip?

Barbell Row
165/5/3
These were new. Felt good,hard to tell how horizontal to get my back.

One Armed Dumbell Row Supported
75/6/3

Static Holds
225/1/1 15sec
315/1/1 15sec
405/1/1 8sec
495/0/1 miss
455/1/1 3sec
315/1/1 10sec
225/1/1 15sec

Gotta keep working on grip!

20 minutes on Stationary Bike,kept heart rate above 125 after first minute.

skinny99
01-31-2010, 05:35 PM
18 Holes of Golf (Riding) Cold as hell!
20min on Treadmil (HR 130ish)
20min on Stationary Bike (HR 120ish)

Gotta burn that fat.:boring:

skinny99
02-01-2010, 08:48 PM
02/01/10 SS Workout Zen Session 55
Squat
290/5/3 w/belt

OHP
165/4/3 Missed last rep on all three. :(

Chins (Assisted)
#16/10/2
#16/7/1
#19/3/1 Ran out of gas

Powerclean
175/2/9

15min on Stationary Bike (130 HR)

I am pretty happy with myself. I haven't felt good since Sat and didn't feel like going to the gym. I spent half the day trying to decide how I was gonna do less work when I got there. But I manned up and did the heavy squats and tried to do the rest. Strength was good but endurance was off,thats why I missed the reps. Did doubles on Pc's and worked on form with the kid from the gym. He did OLY lifting in school and knows how to do all the lifts.
175 felt light near the end of my session.

Off Road
02-01-2010, 11:23 PM
Things are looking good Skinny. Don't worry too much about the reps, that's a lot of weight.

skinny99
02-02-2010, 07:25 PM
02/02/10
22min on Treadmill (130 HR)
5min Stationary Bike

skinny99
02-03-2010, 07:25 PM
02/03/10 SS Workout Zen Session 56
Leg Press
5.5pps/5/1
6pps/5/3

Bench
245/5/3 PR

Dead
385/4/1 w/belt
385/1/1 w/belt
315/5/1 wo/belt+straps

Did the first 4 reps of 385 solid as a rock. Lost my grip on #5 and tore my calluses off of my right hand. Still went back and got #5.
Felt strong so I used straps and did a super fast set of 315.

Pic of hand.

SCmmaFAN
02-03-2010, 08:32 PM
Nice - Battle Scars!

skinny99
02-04-2010, 04:44 PM
Nice - Battle Scars!

Chicks dig scars! Ha!

7 miles on Mtn Bike
Hit a large bucket of Balls
20 minutes on treadmill (130 HR)
20 minutes on stationary bike (115 HR)

Off Road
02-04-2010, 05:31 PM
Nice job ripping off the skin :)

skinny99
02-08-2010, 07:31 PM
02/05/10
Played 18 holes (riding)
So bad of a workout I can't post.

02/07/10
18 Holes (riding)

02/08/10
Deload Week
Squat
185/5/3 No belt,short rest

Bench
135/9/3
Did a speed bench workout. 1st finger on ringX3,pinkie on ringX3,1st finger on smoothX3.
Felt good

Incline DB Bench
50/8/1
65/8/1

Assisted Wide Grip Pullups
#20/5/5

Nice easy workout. Felt good!

skinny99
02-09-2010, 08:08 PM
02/09/10
20 min on treadmill (HR 135)
10min on Stationary Bike (HR 125)

skinny99
02-10-2010, 08:11 PM
02/10/10 SS Workout Zen (Deload week) Session 58
Leg Press
3pps/10/3

OHP
95/5/5

Dead
135/5/5

Long warmup.
14min on Stationary Bike (115 HR)

skinny99
02-11-2010, 07:14 PM
01/11/10
15min on Treadmill (132HR)
15min on Stationary Bike (135HR) Went hard!

Got a really good sweat. Was gonna do abs but I was tired.

skinny99
02-12-2010, 08:02 PM
02/12/10 SS (Zen) Session 59 (Deload Week)
10min on Treadmill Long warmup.
Squat
145/10/3 No belt

Bench
145/10/3

V-Grip Seated Cable Row
#8/10/3

Hammer Curls
25/8/1

15min on Stationary Bike (130 HR)

skinny99
02-13-2010, 05:39 PM
02/13/10
20 min on Stationary Bike (HR 125)

Decline Situps
BW/10/1
20/10/1
30/10/1

Quick and hard.

skinny99
02-15-2010, 08:51 PM
02/16/10 SS (Zen) Session 60
Let me start off today's entry by stating that I am a wuss!

Squat w/belt
295/5/1
295/3/2

Missed #4 on second set and didn't even try on third set.

OHP
165/1/1
OHP felt really bad so I decided to do Seated DB press
45/8/1
55/8/1
65/5/1
These felt good.

OADBR
75/8/3

Skipped PC's,went to the 500 yesterday and drank some beer. Also haven't been eating very much and I just felt weak. Gonna try and keep going heavy even though I am gonna really try to keep cutting the fat. I really want to be a lot more trim. I feel real strong but don't look very good yet. I would sacrifice some strength right now for some fat loss. I am getting there though,my weight belt is getting looser and I am prob only a week or two away from another notch.

skinny99
02-17-2010, 07:57 PM
02/18/10 SS (Zen) Session 61

Leg Press
6pps/5/3
Felt really hard. :(

Bench
247.5/3/1
247.5/4/1
247.5/2/1

Got tied up between 2nd and 3rd set and got cold. Stupid me :tuttut:

Dead
365/3/1 w/belt and straps
225/5/1 no belt or straps

It is really hard to feel weak at the gym. I want to keep eating light but am so conflicted. It feels good to eat very little,however when I am at the gym it really,really sucks. I just need to work on my fat loss goals for a while longer. I was getting stronger doing the carb cycling and not gaining weight but not losing fat fast enough. Gonna keep goin. I just can't lift heavy like I want to.

SCmmaFAN
02-18-2010, 07:44 AM
It's rough to feel weak in the gym. Do you have a long fast between your last meal/snack and your lift session?

skinny99
02-19-2010, 06:41 PM
It's rough to feel weak in the gym. Do you have a long fast between your last meal/snack and your lift session?

I eat in the morning and don't eat again til after the gym,if I eat again. But I am gonna work on getting some meals ready to take to work from now on. Cooking in bulk and premaking some other stuff. I really like to eat about two hours before I lift but my job is getting in the way right now. I am really focused on fat loss and it harder to have quick low-carb/low calorie foods. Junk is easy but I won't eat it.

skinny99
02-22-2010, 08:16 PM
02/22/10 SS (Zen) Session 62
Squat
295/4/1
295/3/1
295/3/1
195/5/1

Bench
247.5/4/1
247.5/3/2

Powerclean
185/2/7

Not to bad. Gonna reset.

skinny99
02-23-2010, 06:48 PM
02/23/10
Cardio
20 min on Treadmill (125 HR)
11 min on Stationary Bike (115 HR)

skinny99
03-01-2010, 08:19 PM
03/01/10
10min warmup on treadmill
Squat
275/5/3 W/belt

Bench
235/5/1
240/4/1
225/5/1

Powerclean
155/3/6

20min on Stationary Bike

Weighed myself again tonight. 251lbs after eating too much this weekend. We will see on Friday where I really am. Bought some size 40 jeans and they are not tight either,so I am gaining on my goals.Gotta keep going!

I missed Wed and Fri last week,it sucked,work is killing me.

Clover
03-01-2010, 08:28 PM
Good work in here man. That quote from Rip is the best! Deadlifting to me is the most rewarding lift, nothin like picking some heavy **** off the ground.

SCmmaFAN
03-02-2010, 07:33 AM
Looks like you're putting in some hard work. Do you have a date for your 220# goal weight?

skinny99
03-02-2010, 07:23 PM
Looks like you're putting in some hard work. Do you have a date for your 220# goal weight?

I think it will take me til about July 4th to get to 220 if I continue to lift heavy. I know I could lose more "weight" faster but I want to retain as much muscle as possible and continue to get stronger. It is a tough road to travel but I wanna keep goin. Only prob is how much I like pizza,cookies and milk,and cheeseburgers :evillaugh:

03/02/10
30 min on Treadmill (135 HR)
10 min on Stationary (125 HR)

A good hard session on the treadmill!

skinny99
03-02-2010, 07:24 PM
Good work in here man. That quote from Rip is the best! Deadlifting to me is the most rewarding lift, nothin like picking some heavy **** off the ground.

Thanks Clover some session are tougher than others!

skinny99
03-03-2010, 08:21 PM
03/03/10
OHP
135/6/3
My shoulders and tri's were still beat from mondays bench session. Did an extra rep.

Dead
385/5/1 w/Belt and No straps PR
445/0/1 Missed locking this out by about 1 inch:bang: Just lost my grip.
315/5/1 w/Belt and No straps

My hand finally healed from tearing my callus and my grip feels better. Also the liquid chalk helps a lot!

Close Grip Pullups
#14/8/2
#14/4/1
#18/2/1

I was tired. Had a long day at work and ran out of energy for chins:swear:

skinny99
03-04-2010, 09:11 PM
03/03/10
35min on treadmill (140 HR) Good session!

Decline Situp
BW/10/1
10/10/1
25/10/2
25/5/1
BW/4/1

Hit my abs hard!

skinny99
03-08-2010, 07:52 PM
03/08/10
Squat
325/1/1 PR
285/5/2
285/4/1
All with belt

Bench
230/5/4
230/4/1

OADBR
75/8/5

Did a lot of reps today. Also did a heavy single before I squatted. It was easy I should have done more weight. I was gonna do another single but didn't want to mess with my working sets too much.

it was a good day especially since I hadn't ate much today.

skinny99
03-10-2010, 08:42 PM
03/10/10
OHP
135/5/3
135/1/1
I was trying to do 5X5,but I had a sharp pain develop in the left front of my shoulder and in the crook of my arm.

Dead
395/3/1 w/belt No straps PR
365/1/1 w/belt No straps
315/6/1 w/belt and straps
The 395X3 was a PR for me but I really wanted 5 reps. I didn't really run out of grip I actually ran out of energy/strength. So I decided to go back and do 365 for a triple and the calluses on my hands really started to hurt so I stopped and did 315X6 with my straps. I shaved the calluses tonight so I hope that helps.

Wide Grip pullups
#20/6/5
Did an easy 30reps of wide grip pullups.

We will see how my shoulder and elbow feel Friday,I want to Squat,Dead and Powerclean but wont be able to if my shoulder and elbow still hurt.

Coke
03-11-2010, 12:30 AM
Props on the efforts, especially the new PRs with your deads and squats.

skinny99
03-12-2010, 08:22 PM
03/12/10
Squats
185/12/1
205/12/1

Bench
255/1/1
285/1/1 PR
290/1/1
155/3/3 All three grips Fast!
135/6/3 All three grips Fast!

Done and done!

I decided to do some high rep stuff this week so I did 2 sets of 12 rep squats. They felt good!
Also did a 1rm on bench. Felt great! Now back to normal programming with maybe some volume stuff mixed in. I will go back and test my 1rm's at the end of next month maybe.

Off Road
03-12-2010, 11:46 PM
You've got some nice PRs happening. Great job.

skinny99
03-17-2010, 11:49 AM
You've got some nice PRs happening. Great job.

Thanks OR I figured it was time to see where I was kinda!

The 1rm PR's won't change again for a while but I should have some 5X3 Work set PR's again soon!

Missed Monday due to work so gotta have a big session tonight. :evillaugh:

skinny99
03-17-2010, 06:35 PM
03/17/10
Squats
245/1/1
295/2/1
295/2/1
245/2/1

Couldn't get comfortable tonight.

OHP
145/5/3
145/4/1
135/5/1
50DB/5/1

Powerclean
165/2/1
185/2/1
155/3/6

Good session other than squats.

skinny99
03-18-2010, 06:45 PM
03/18/10
20min onTreadmill (130 HR)
7-8min of stepups to bench and Barbell cardio complexes.

Nice solid cardio workout.

Coke
03-18-2010, 09:08 PM
Those squats weren't bad man, good deal on the cardio too.

skinny99
03-19-2010, 07:56 PM
Those squats weren't bad man, good deal on the cardio too.

They sucked :confused: I should be doing 300 for 3 sets of 5!

03/19/10
Bench
245/4/1
245/3/1
235/2/1
135/5/1

Bench sucked! My left elbow is really sore on the inner joint. When I went to do 135 for 20reps i could tell how much I was favoring my left arm and trying to compensate with my right. I don't know wether to work through it or rest it?

Dead
325/2/1
395/1/1 w/belt
315/8/1 w/belt and straps

My left elbow was also hurting on my 395 set (should've been 5 reps) using mixed grip.
Used straps and Double Overhand on 315X8. Felt good and strong on this.

I had got to the gym late cause of work and that was all the time I had.

On another note I have a lot of respect for you guys that work all day and can consistently lift heavy night after night. My work schedule recently changed and it is so much harder to lift like I used to when I had an easy schedule.

Coke
03-19-2010, 09:50 PM
If the elbow keeps becoming an issue, give some glucosamine/chondroitin tabs a try...they were a great help to me a couple of years back when I experienced the same problem which is quite common for us lifters.

skinny99
03-20-2010, 07:08 PM
If the elbow keeps becoming an issue, give some glucosamine/chondroitin tabs a try...they were a great help to me a couple of years back when I experienced the same problem which is quite common for us lifters.

Unfortunatly I have already been taking a steady dose of glucosimine. I thought about some kind of a wrap but don't know what would work.

03/20/10
45min on treadmill. (130 HR)
15min on Stationary Bike (135 HR)

Decline Situps (Supersetted with Calf raises)
BW/10/1
Max Stack/15/1
15#DB/10/1
Max Stack/15/1
15#DB/15/1

Hard session on treadmill! Felt good.

Off Road
03-20-2010, 07:18 PM
Glucosmine never did anything for my achy knees. Everything is looking good in here, even though you think everything sucks :)

skinny99
03-21-2010, 02:20 PM
Glucosmine never did anything for my achy knees. Everything is looking good in here, even though you think everything sucks :)

I am going to up my intake of Glucosime to 4000mg a day and see if that helps. Also gonna up my fish oil up to 6000mg a day. We will see!

03/21/10
35min on treadmill (135 HR)
25min on Upright stationary bike (135 HR)

8min of complexes with just the bar. Including some weighted DB side bends.

Went and weighed myself 248lbs which is pretty good considering how my last 10 days of eating has been.

skinny99
03-22-2010, 09:17 PM
03/22/10
SS Workout A Session 1
Squat
265/5/3 w/belt

Bench
225/5/3

Powercleans
155/3/5

GCBP
180/8/1

20min on horizontal stationary bike (HR 140)

I decided to go back and do the original SS workout for awhile. Including a reset to weights that will have me PR'ing in about 20-30 days on my sets across. I am gonna do some extra cardio and eat less til at least May 1st. I think hitting all my reps for a while and not adding any acc work will be effective on my calorie deficit. I wanna lose some more fat. I will get to 240lbs by 4/15 (Birthday)! And would really like to be at 227-228 by 6/1. I am really dedicated to this goal,I have been trying to progress quickly and to lose fat at the same time and the results are OK but I think I can lose more weight than I can gain strength for a while.

I know this was a long post but it was mainly for me!

SCmmaFAN
03-23-2010, 07:26 AM
Welcome back to the original SS program! I think you have a good progression plan worked out for the next couple of months.

What are GCBP's?

skinny99
03-23-2010, 07:52 AM
Welcome back to the original SS program! I think you have a good progression plan worked out for the next couple of months.

What are GCBP's?

It was supposed to be CGBP! :fart:

I did a quick set of Close Grip Bench with the high school boys!

Off Road
03-23-2010, 08:23 AM
Nice start.

Coke
03-23-2010, 08:46 AM
No reason why you can't reach those short term goals bro, good luck.

skinny99
03-23-2010, 08:26 PM
Nice start.


No reason why you can't reach those short term goals bro, good luck.

Thanks guys! Feels good so far!

35min on Treadmill (135 HR)
20min on Upright Stationary bike (140 HR)

3 sets of 8 of Cardio Complex with just OLY Bar.
SLDL
OHP
GM
BS

skinny99
03-25-2010, 07:59 AM
03/24/10 SS Workout B Session 2

Squat
270/5/3 w/belt

OHP
140/5/3

Dead
365/5/1

All was a little hard but hit the reps!

Hamstrings are fried from all the cardio. I hope I can build up some tolerance on them or deads are gonna get really tough.

Coke
03-25-2010, 06:32 PM
Healthy dose of cardio and conditioning training, nice lifting too.

skinny99
03-27-2010, 05:38 PM
Healthy dose of cardio and conditioning training, nice lifting too.

Thanks Cocoa

03/27/10 SS Workout A Session 3
Squat
275/5/3 w/belt

Bench
230/5/3 -1
Missed last rep on last set :mad:

Powerclean
160/3/5
Easy! I flew through these,I think cause I was mad about missing the last rep on Bench!

Stationary Bike (Upright)
15min (129HR)

I didn't sleep much the last couple days or eat much. I am OK with that but it really effects my stamina on lifting. I still feel strong on the first couple reps but I run out of drive quickly. I am sure it is a sign of the lack of food and sleep!

Coke
03-27-2010, 09:37 PM
Still did very well despite the skipped meals and lack of sleep.

skinny99
03-29-2010, 09:00 PM
Still did very well despite the skipped meals and lack of sleep.

I know I am gonna have some tough session with the lack of food!


03/29/10 SS Workout B Session 4
Squat
280/5/3 w/belt

OHP
142.5/5/3

Dead
370/5/1 w/Belt

15min of cardio (135HR)

Deads were hard. I lost my grip as I locked out #5. I was out of breath and grip!

Clover
03-29-2010, 09:16 PM
Sessions are looking good. You will definitely be deadlifting 500 one day.

Coke
03-29-2010, 09:22 PM
Good deal man, great drive and intensity.

SCmmaFAN
03-30-2010, 09:25 AM
You got a good deadlift. It's by far your best lift.

skinny99
03-30-2010, 08:08 PM
Sessions are looking good. You will definitely be deadlifting 500 one day.


Good deal man, great drive and intensity.


You got a good deadlift. It's by far your best lift.

Thanks guys! And of course I think it is my worst lift :moon:

I should be over 405lbs by now!

03/30/10
Real Mountain Bike
20min ( In the AM)

Treadmill
25min (125 HR)

Upright Stationary Bike
20min (130 HR)

OLy Bar Complexes
2 sets of 8
RDL
OHP
GM
HIGH BAR SQUATS

Situps
BW/10/2

Good Solid Cardio session!

Coke
03-31-2010, 04:24 PM
Nice job with the cardio and complexes.

skinny99
03-31-2010, 07:57 PM
Thanks Cocoa!

03/31/10 SS Workout A Session 5

Squat
285/5/3 W/Belt

Bench
230/5/3

Powerclean
165/3/5

15min on Upright Bike (140 HR)

Ate and slept a little better and of course had a better lift day! Did Powercleans as a quickly as I could. I was dying when done but did all of them solid! If I take my time I could really do more weight I think :) we will see in a couple weeks!

Coke
03-31-2010, 11:37 PM
Fine looking effort guy, keep it up.

skinny99
04-01-2010, 08:53 PM
04/01/10
Treadmill 30min (155HR)
Upright Stationary Bike 30min (140HR)

Skipped Complexes it was already late.

skinny99
04-02-2010, 07:36 PM
04/03/10 SS Workout B Session 6

Squats
290/5/3 W/Belt

OHP
145/5/3

Dead
375/3/1
Just couldn't budge the bar for the 4th rep. Hammies are freid from cardio. Don't know what to do,the weight loss is more important so I giving up cardio.

15min on Upright Bike (125 HR)

Weighed my self 249lbs which is a pound up. I thought I had a good ten days but I was wrong. I think I am gonna try and track calories again for a while.

Off Road
04-03-2010, 09:17 AM
Your lift numbers are looking great.

SCmmaFAN
04-03-2010, 09:51 AM
... Weighed my self 249lbs which is a pound up. I thought I had a good ten days but I was wrong. I think I am gonna try and track calories again for a while.

You should definitely track your calories. I've had my share of days where I thought I ate great but the numbers said otherwise. Also, I've had many days where I thought I ate really bad but it wasn't the case.

Keep at it though, because you are getting closer and closer to your goal of 220.

Coke
04-03-2010, 04:29 PM
Solid lifting going on, props.

skinny99
04-03-2010, 05:46 PM
You should definitely track your calories. I've had my share of days where I thought I ate great but the numbers said otherwise. Also, I've had many days where I thought I ate really bad but it wasn't the case.

Keep at it though, because you are getting closer and closer to your goal of 220.

Yeah I have done it before but I hate tracking it,I may have to though. I wanna get this fat off!


Thanks Offroad I hope your back feels better!

04/03/10
Treadmill 30min (140HR)
Would have went a little longer but gym closed :mad:

skinny99
04-03-2010, 05:51 PM
Solid lifting going on, props.

I am really unhappy about my Deadlift. I was thinking about it and running makes my back and hammies tired and that is most of a Deadlift :bash:

I am gonna try and do a little more complex work and a little less running.

skinny99
04-06-2010, 09:16 PM
04/06/10 SS Session 7 Workout A

Squat
295/5/3 w/Belt PR
Not braggin but I felt like superman and just killed them!

Bench
232.5/5/3
Solid nothin special,just doin the work!

Powerclean
170/3/5
Still pretty easy,took a little longer between sets. One of the high school kids worked in my sets.

Had to skip Mondays workout and do it tonight. My new job is going really well but it is taking up a little more of my time and making my schedule a little harder.

Off Road
04-06-2010, 10:28 PM
Nice PR Skinny. You should feel like Super Man.

skinny99
04-12-2010, 09:23 PM
04//12/10 SS Session 8 Workout B
Squat
300/5/3 W/Belt PR

OHP
147.5/5/3

Dead
375/5/1

I had to miss some lifts last week due to work and some social engagments. I felt great tonight. Everything was pretty easy!

Off Road
04-12-2010, 11:45 PM
Woohoo...ya...300 lbs for sets/reps. Awesome!

Coke
04-13-2010, 09:10 AM
Way to raise up with the squats dude.

skinny99
04-13-2010, 09:22 PM
Woohoo...ya...300 lbs for sets/reps. Awesome!


Way to raise up with the squats dude.

Thanks guys! Who says SS doesn't work on a cut? Also weighed myself tonight! 245lbs so I am still gaining on squats and have lost more weight/fat! Weight belt is starting to get loose on the seventh notch,a couple more weeks and I will be down another! I ain't gonna make 240 by 04/15/10 (Birthday) but I am gonna go hard to the end of the month and try and get down to 240lbs.

4/13/10
30min on Treadmill (140HR)

Weighted Decline Situps
BW/10/1
30#/5/4

Legs are a little sore because of that short layoff! I will be able to lift tommorow for sure but Friday is a ?
The only disadvantage of getting in better shape is that my schedule is a little off due to girls:D

skinny99
04-15-2010, 05:39 PM
04/14/10
Superman showed up the last two session! This session I was Clark Kent :moon:

Push Mowed the grass.
18 Holes of golf.

SS Session 9 A workout
Squat
305/3/2 w/belt
305/1/1 w/belt

Legs were still sore from Monday,then mowed the grass and played golf. Figured I was gonna suck! Weight didn't feel that heavy but form broke down on 3rd rep of last two sessions.

Bench
235/5/1
235/4/2
Missed #5 on first and third sets. I dont even know why? :confused:

Powerclean
175/3/5

These were hard but solid except for one rep where some one walked near me midlift.

My abs are killing me from the ab workout 4/13/10. I may need to work them more often?

Clover
04-15-2010, 06:02 PM
Still a good session skinny, especially since you are doing linear progression.

Coke
04-15-2010, 06:04 PM
Doesn't look bad, made for an action packed day, lol.

skinny99
04-16-2010, 07:46 PM
Still a good session skinny, especially since you are doing linear progression.


Doesn't look bad, made for an action packed day, lol.

Thanks Guys! It was a long fun day! After I lifted I went out also!!! :hump:

04/16/10 SS Session 10 Workout B (Kinda)
Squat
305/5/3 w/belt PR

OHP
150/4/1

Worked late,gym was closing and I was tired. But I got my squats baby!

SCmmaFAN
04-16-2010, 07:57 PM
Nice job on the squats! Linear progression is brutal.

Off Road
04-16-2010, 08:08 PM
Those days happen...but often followed with renewed effort...keep at it Clark :)

Coke
04-17-2010, 12:55 AM
I got my squats baby!

No joke, squats are looking great.

skinny99
04-18-2010, 06:29 PM
Nice job on the squats! Linear progression is brutal.


Those days happen...but often followed with renewed effort...keep at it Clark :)


No joke, squats are looking great.

Thanks guys! Those sets hurt!

04/18/10
30min on Stationary Bike (120HR)

Bar Complex SS with Hammer Curls
SLDL/8/3
OHP/8/3
GM/8/3
High Bar Sqauts/8/3 (ATG)
40/4/3
30/4/3
20/4/3
10/4/3

I did the OLY Bar complexes and supersetted Dumbell Hammer Curl drop sets.
I didn't rest between any of the sets and they whooped my butt!!!!

Off Road
04-18-2010, 07:57 PM
That'll get you breathing hard.

Coke
04-18-2010, 10:31 PM
Dayum, killer stuff there man.

skinny99
04-20-2010, 06:53 PM
SS Session 11 Workout A
Squats
310/2/1
310/1/2 W/belt

My legs just feel fried! Cardio Sunday and lack of sleep plus some extra curricular activities just have me beat up:boring:

Bench
235/5/3
Pretty solid.

I skipped Powecleans. I was tired! I will kill them next week!

skinny99
04-24-2010, 07:19 AM
04/22/2010 SS Session 12 Workout B? (Kinda)
Squats
310/3/1 w/belt
310/1/2 w/belt

Tried to OHP but my left elbow started hurting bad.:scratch:

I think it was from the 27 holes of Golf I played the day before.

My life has gotten in the way of lifting this week. I ain't complaining though just have to work around my goals and life. As we all do!

Off Road
04-24-2010, 08:20 AM
At least you are getting the squats in. Those are the most important. I hope the shoulder ends up being a non-injury.

skinny99
04-26-2010, 09:27 PM
At least you are getting the squats in. Those are the most important. I hope the shoulder ends up being a non-injury.

I think squats are the most important also! I freakin love'em! :drooling:

4/26/10 SS Session 13 Workout B
Squat
310/5/3 w/Belt PR

OHP
150/5/3

The squats felt great! Surprise,surprise if I eat decent,sleep a little bit and don't spend half the night not sleeping :hump:my lifts are fine!

OHP wasn't bad, last rep on second set was a little slow. I wanted to Powerclean also but I got distracted by a "friend" that was at the gym tonight.

We will see about Wed as I have plans Tuesday night!

I

Off Road
04-26-2010, 09:42 PM
Nice job on the squat PR. Amazing what some rest will do for you.

SCmmaFAN
04-27-2010, 08:24 AM
You better stop horsing around with your "friend" at the gym :tuttut: and start working on those powercleans. :)

StLRPh
04-27-2010, 08:41 AM
Doing very good work with linear progression. Simple programming and effective. Who would have thought?

Coke
04-27-2010, 01:01 PM
Clearly into the squats and digging the movement, **** is awesome bro.

skinny99
04-28-2010, 06:50 AM
Nice job on the squat PR. Amazing what some rest will do for you.


You better stop horsing around with your "friend" at the gym :tuttut: and start working on those powercleans. :)


Doing very good work with linear progression. Simple programming and effective. Who would have thought?


Clearly into the squats and digging the movement, **** is awesome bro.

Thanks Guys! I should have a good rest of the week at the gym. Shouldn't be any "horsing" around unfortunatly. :boring:

4/27/10
15min on Treadmill (115 HR)
5 min Stretching

Just an easy cardio session. Didn't want to kill my hammies before I pull tonight.

skinny99
04-29-2010, 04:31 PM
4/28/10 SS Session 14 Workout B
Squats
315/5/1 w/belt
315/3/1 w/belt
315/1/1 w/belt

Weight wasn't really heavy just no energy. I have beeb low carb all week.

Bench
237.5/5/3
Solid and strong

Dead
395/3.5/1 w/belt LOL
395/1/1 w/belt
Missed locking out #4 by about 2 inches and then waited about 45 seconds and pulled 1 more.

225/3/1 w/belt
315/1/1 w/belt

Just working on form with the guy from my gym!

SCmmaFAN
04-29-2010, 07:54 PM
Some nice deadlifting work! I'm looking forward to you crossing over to 400# on it.

Coke
04-30-2010, 11:01 PM
Great job with the big three lifts bro.

Off Road
05-01-2010, 06:59 AM
Really working those low reps. Getting strong!

skinny99
05-01-2010, 05:19 PM
Some nice deadlifting work! I'm looking forward to you crossing over to 400# on it.


Great job with the big three lifts bro.


Really working those low reps. Getting strong!

Thanks guys! I am loving the steady progression. I hate missing reps but it happens. I am sooooo ready to be 4 wheels on deadlift! I will do it in May!

OR with the way I eat I would never have the energy to do higher reps. Low reps/high intensity is the best for me.

Had to work late Friday and today. No GYM:mad::bang:

Gonna try and kill it Monday!

skinny99
05-03-2010, 08:10 PM
05/03/10 SS Workout B Session 15
Squats
315/5/3 w/Belt PR
Killed em! Even went extra deep on the last rep of the last set.

OHP
155/5/3
Solid!

Powerclean
155/3/1
185/1/3

Just tired by the end OHP :drooling:

Clover
05-03-2010, 08:12 PM
Congrats man. Doing some great lifting.

Coke
05-03-2010, 09:47 PM
Congrats man. Doing some great lifting.

No doubt, major props.

skinny99
05-06-2010, 05:01 PM
Congrats man. Doing some great lifting.

Thanks guys!

05/05/10 SS Session 16 Workout A
Squat
320/5/1 w/belt
320/3/1 w/belt

Just ran out of gas. These all felt heavy :confused:

I also figured out that when the squats get really hard I am tweaking my inner elbow some how.I don't really know why but I am gonna work on my hand position and grip while squatting.

Bench
240/4/1

I missed #5 and quit,whatever I did squatting makes it hurt when I bench.

This is 24 hours later and all pain is gone.

I am gonna start doing 20rep squats for a few session but leave the rest of SS alone. Should be fun! I want to work on my cardio and conditioning. Also gonna do a severe calorie deficit for a couple weeks. Drop some fat and keep working on strength. I know it won't work for long but it should work for a short stretch. I need to get under 240lbs by the end on May if I am gonna be able to get to 220lbs by October.

Off Road
05-06-2010, 05:10 PM
05/05/10 SS Session 16 Workout A
Squat
320/5/1 w/belt
320/3/1 w/belt

These all felt heavy :confused:.
That's because they ARE heavy. Nice work.

Coke
05-06-2010, 08:30 PM
No joke, heavy squats, and benching as well.

skinny99
05-10-2010, 09:50 PM
That's because they ARE heavy. Nice work.


No joke, heavy squats, and benching as well.

Thanks guys! I feel like I should have been able to get all the reps though!

05/10/10
Squats
320/5/3 w/belt PR
Holy Cow these hurt. Probably the ugliest last rep of the last two sets ever,but they were deep and the bar still moved!

Bench
240/4/1
240/5/1
240/3/1

My pressing is just weak.

Off Road
05-10-2010, 11:46 PM
Hey...nice PR dude!

Coke
05-11-2010, 01:14 PM
Holding on strong man, make no mistake.

skinny99
05-13-2010, 08:55 PM
Hey...nice PR dude!


Holding on strong man, make no mistake.

Thanks guys!

05/11/10
BB Rows
45/10/1
95/8/1
135/6/1
155/5/1
185/3/3 Work Sets

Wide Grip Assisted Chinups
#15/5/1
#18/5/1
#20/5/1

Dropset DB Curls
40/4/2
30/4/2
20/4/2
10/4/2

I know soreness is not a good indicator but my biceps are sore. I think my pressing suffers because of my upper back and biceps so I am gonna work them some.

05/13/10
Deads
395/3/1 w/belt

OHP
157.5/5/3

Squats
135/20/1 w/belt

Drank too much Wed and was tired when I went to the gym. Still did some work!
I liked the 20 rep squats. :hello:

skinny99
05-14-2010, 07:00 PM
Conditioning
05/14/10
10 min on Horizontal Stationary Bike

Decline Crunches
BW/10/1

Decline Situps/Bar Complexes/Dropset Curls Superset
Situps 25/5/3
SLDL 45/8/3
OHP 45/8/3
GM 45/8/3
OLY Squats 45/8/3
Curls 45/4/3
35/4/3
25/4/3
15/4/3
5/4/3

This was a good conditioning workout. Heartrate was high and I was dying.

Coke
05-15-2010, 07:04 PM
Real fine conditioning dude.

skinny99
05-20-2010, 09:09 PM
Real fine conditioning dude.
Thanks Cocoa!

Work and Life have been killing my schedule! Missed the start of the week :drooling:

05/20/10
Squat
155/20/1 w/belt

Barbell Row
45/10/1
95/8/1
135/6/1
155/4/1
185/3/2
185/4/2

Wide Grip Lat PullDowns
#11/5/3

Dropset Curls/DB Shrugs Superset
45/4/3
35/4/3
25/4/3
15/4/3
5/5/3

Shrugs
75/10/3

Nice Solid sets. I didn't want to squat heavy,I have a long weekend of work and play and can't be as sore as I would be from going heavy. This was kinda a combo workout,other than the triples on rows nothing was max effort,so I didn't rest much. I was sweating like crazy and stayed out of breath. Whole workout including 7 minute warmup only took 45 minutes!

skinny99
05-22-2010, 08:23 AM
05/21/10
Deads
395/2/1 w/belt
315/5/1 No Belt w/straps

Weak :mad: I was tired and just didn't have the power!

OHP
160/5/3
Good session! I am pretty happy with OHP!

CGBP
160/10/1
170/10/1
185/8/1

Nice Session even though I was tired. Been having to work extra time and extra hard. I was yawning in the gym even with Nitor and an Energy drink.

Weighed myself 252lbs :swear: Not a big surprise, I have been busy and haven't been good about preparing food. Too much fast food and chips and salsa. Gonna go back hard on meal planning Monday again!

SCmmaFAN
05-22-2010, 01:47 PM
Big OHP there!

You already know not to sweat the weight. Life happens and we have bad eating sessions, etc. Just get back on the wagon, prepare those meals and you'll be back on your way.

Coke
05-22-2010, 03:00 PM
Looks real good for both days bro.

skinny99
05-25-2010, 08:21 PM
Big OHP there!

You already know not to sweat the weight. Life happens and we have bad eating sessions, etc. Just get back on the wagon, prepare those meals and you'll be back on your way.


Looks real good for both days bro.

Thanks Guys!

Missed Monday :mad:

05/25/10
Squats
325/2/2 w/belt
335/1/1 w/belt

Low Incline DB Bench
25/10/1
45/10/1
65/10/1
75/8/3

CGBP (Index finger on smooth)
135/10/1
155/6/1
185/4/1
205/3/1
135/10/1 (Ring finger on Smooth)

Not bad on the squats. I will get 325x5x3 next Tuesday!
I like the volume on pressing. It gives me a huge pump,it is a fun change!

skinny99
05-26-2010, 11:05 AM
05/26/10
BB Rows
45/10/1
135/8/1
155/6/1
185/4/4
205/2/1 This was hard!

Seated Narrow Grip Cable Rows
#10/8/3

Lat Pulldowns (Wide Grip)
#11/5/4

DB Curls (Drop Sets)
50/4/2
40/4/2
30/4/2
20/4/2
10/5/2

Supersetted with
DB Shrugs
75/10/2
And
EZ Bar Curls
25/12/1
45/10/1

Upright Stationary Bike
10 Minutes pretty easy!

Coke
05-26-2010, 02:48 PM
Super sessions dude, killing it.

skinny99
05-27-2010, 07:54 PM
Thanks Coke!

5/27/10
Deads
315/10/1 w/straps no belt

OHP
162.5/5/3

Squats
175/20/1 w/belt

Nice solid session. Squats were work baby! I was dying at the end but the weight was still moving fast! :)

I like these session! Just under an hour start to finish. It makes it easier to arrange gym time.

Coke
05-28-2010, 09:58 AM
Fine effort man, that **** requires some intensity, lol.

SCmmaFAN
05-30-2010, 02:30 PM
Nice session Skinny! Good volume on the deadlift and the OHP is moving up. You just can't beat a session like that.

Are you still cutting?

Off Road
05-30-2010, 02:37 PM
High rep squats are sooooo awesome! But they do SUCK :)

WBBIRL
05-30-2010, 04:21 PM
Hey just wanted to stop in and congratulate on what you've accomplished so far and offer a little advice.

Some days your calories look really low, if I read correctly at times your down under a 1000 for a lifting day. That's too low.

Secondly I've noticed a lot of your cardio is steady state low intensity cardio. Our bodies have a wonderful way of adapting to what
were doing and screwing up the progress we're making for the hard work we are putting in... so you have to stay a step ahead of yourself so to speak.

Try some high intensity interval training. If you have a place where you can jog outside like a local highschool with an outdoor track try sprinting 100 yards and then walking 100 yards. Jump rope is another good thing to do... jump rope for a few min and then take a rest. The stair master is another thing you can use.

Your calories are too low though at times. My base metabolic rate is crap and I'm about your height with and a little bit bigger of a frame. I can maintain on 2000 calories if I'm not lifting. Following a lifting regime and doing cardio I can cut at 2000 and that was a pretty good number for me. When I tried cutting on anything under there were very large diminishing returns. I'm not sure if Built is still around but she was a female nearly twice my age and under half my size who could cut on 2000 calories.... she led me to discover that I didn't have to eat 1500 calories a day to lose weight.

Don't be afraid to eat too much, you can always eat as much chicken as you want as long as its skinless and prepared with approved condiments. If say your calorie goals for the day were 1500 and your still hungry it won't hurt you to eat half a pound of chicken.

The right types of heatly fats can also help with your hunger, fats satisfy hunger very well. Just make sure you get the right kinds and don't go overboard.

The last two tips I have are to drink PLENTY of water and get enough sleep. A gallon per day would not be too much.



I know what your going through and how frustraiting it can be to work your ass for for a week and range from losing only one pound to maybe even gaining a pound. It really sucks, I have bounced from 320 to 240 and back and forth between for the last 5 years. I'm currently 275 and lookin to crash down through to about 200. I can say this, cardio in the hot summer sun sucks.

skinny99
05-31-2010, 07:46 AM
Fine effort man, that **** requires some intensity, lol.

Thanks!


Nice session Skinny! Good volume on the deadlift and the OHP is moving up. You just can't beat a session like that.

Are you still cutting?
Feels good! I have been eating a lot for the last few weeks and have put a few extra pounds back on. I am starting a "cut" again tommorow. I have to cycle my eating some so I don't go crazy! My life has been very busy and I haven't done a good job of controlling my diet. I got promoted at work and have to work more and have a new girlfriend that has been consuming some more of my free time and energy. I have to do a better job of managing my time,but I will!


High rep squats are sooooo awesome! But they do SUCK :)

You inspired me too go after them! I was tired of 2-3 max effort squat session a week so I think one ME session and one 20 rep session a week is a good blend! They do suck but in a good way!


Hey just wanted to stop in and congratulate on what you've accomplished so far and offer a little advice.

Some days your calories look really low, if I read correctly at times your down under a 1000 for a lifting day. That's too low.

Secondly I've noticed a lot of your cardio is steady state low intensity cardio. Our bodies have a wonderful way of adapting to what
were doing and screwing up the progress we're making for the hard work we are putting in... so you have to stay a step ahead of yourself so to speak.

Try some high intensity interval training. If you have a place where you can jog outside like a local highschool with an outdoor track try sprinting 100 yards and then walking 100 yards. Jump rope is another good thing to do... jump rope for a few min and then take a rest. The stair master is another thing you can use.

Your calories are too low though at times. My base metabolic rate is crap and I'm about your height with and a little bit bigger of a frame. I can maintain on 2000 calories if I'm not lifting. Following a lifting regime and doing cardio I can cut at 2000 and that was a pretty good number for me. When I tried cutting on anything under there were very large diminishing returns. I'm not sure if Built is still around but she was a female nearly twice my age and under half my size who could cut on 2000 calories.... she led me to discover that I didn't have to eat 1500 calories a day to lose weight.

Don't be afraid to eat too much, you can always eat as much chicken as you want as long as its skinless and prepared with approved condiments. If say your calorie goals for the day were 1500 and your still hungry it won't hurt you to eat half a pound of chicken.

The right types of heatly fats can also help with your hunger, fats satisfy hunger very well. Just make sure you get the right kinds and don't go overboard.

The last two tips I have are to drink PLENTY of water and get enough sleep. A gallon per day would not be too much.



I know what your going through and how frustraiting it can be to work your ass for for a week and range from losing only one pound to maybe even gaining a pound. It really sucks, I have bounced from 320 to 240 and back and forth between for the last 5 years. I'm currently 275 and lookin to crash down through to about 200. I can say this, cardio in the hot summer sun sucks.

Thanks for the advice! Some others have also given the same advice about the low calorie/low carb stuff. I quit that ultra low stuff a while back and was able to lose more weight and keep getting stronger without feeling like crap! When I am dedicated to carb cycling it has worked really well for me! I am able to control my weight pretty well now,I know exactly what I am eating and what its affects are. It is a good/bad thing!

SCmmaFAN
05-31-2010, 05:56 PM
Feels good! I have been eating a lot for the last few weeks and have put a few extra pounds back on. I am starting a "cut" again tommorow. I have to cycle my eating some so I don't go crazy! My life has been very busy and I haven't done a good job of controlling my diet. I got promoted at work and have to work more and have a new girlfriend that has been consuming some more of my free time and energy. I have to do a better job of managing my time,but I will!

Totally understandable! I hadn't seen you post anything about your weight, so I figured you might of hit a stopping point. Also, congratulations on finding a new girlfriend.

skinny99
06-02-2010, 09:41 AM
Totally understandable! I hadn't seen you post anything about your weight, so I figured you might of hit a stopping point. Also, congratulations on finding a new girlfriend.

Thanks!


06/01/10
Squats
325/5/2 w/belt
325/1/1 w/belt

Incline BB Bench
185/5/3

Dips
BW/3/3

Flat DB Bench Press
75/6/1

I am having some exertion headaches :confused:
I did the first two sets of squats solid,but as I finished the second set I developed a horrible headache. I rested a little longer than normal and tried to finish the last set but the headach returned during the first rep. I just chilled for a few minutes and did some pressing. Also had a one last night while I was doing some "strenuous effort" :drooling: I was not happy! Gotta figure this out? Any suggestions?

Coke
06-02-2010, 11:43 AM
I am not an expert but the headaches may simply be diet related, in other words, you may have to look more into the carb cycling day before you train...just looks like something in the diet needs to be tweaked.

Did ok with the session in the time being bro.

skinny99
06-15-2010, 07:56 PM
Ok I suck!
I lifted on 6/4/10 but cant remeber what I did!

06/15/10
Squat
355/1/1 w/Belt PR
325/2/1 w/Belt
325/1/1 w/Belt

BB Row
45/10/1
95/8/1
135/6/1
155/5/1
185/4/3
135/7/1

DB Dropset/DB Shrugs
50/4/2
40/4/2
30/4/2
20/4/2
10/8/2

75/10/2

Good easy session,I felt strong but had no stamina.

I got my new lifting shoes and loved squatting in them!

I have had a weird couple of weeks. Work has been killing me (Averaging about 75 hours a week)but I am making the bank :evillaugh: , and has put me in a position of deciding between hanging out with my new GF and lifting. I have been picking the GF but need to spend more time lifting. Work should ease back a bit and I will find the time.

Coke
06-16-2010, 05:04 PM
New lifting shoes rock, especially for squats - just got myself a new pair lately and I am very pleased.

skinny99
06-17-2010, 09:07 PM
New lifting shoes rock, especially for squats - just got myself a new pair lately and I am very pleased.
I like mine pretty good! I got the Rogue Rips. I don't really do any OLY stuff so I didn't need big heels.

6/17/10
Deads
365/2/1 w/Belt
405/2/1 w/Belt
405/3/1 w/Belt
I ran out of grip after rep 2 so I grabbed my straps and did 3 more reps. I only rested as long as it took to put my straps on the bar,so it was kinda like one long set but I would never count a set that had straps involved. The bars at the gym sucks,where I grip the bar is half on/half off the knurling (I pull conventional) and no real chalk. I like this way of pulling,I think my grip will still get stronger but I can do enough work to keep my deads rising!

OHP
165/5/3 PR

Squats
185/20/1 w/Belt

Seated DB OHP
40/10/1
45/10/1
50/10/1 These were Tough!

Supersetted with Calf Raises
225/10/2

This was a solid workout!

SCmmaFAN
06-18-2010, 09:18 AM
Very nice OHP and nice deadlifting too. Have plenty of fun with the new GF but keep hitting the iron too!

skinny99
06-18-2010, 11:48 AM
Very nice OHP and nice deadlifting too. Have plenty of fun with the new GF but keep hitting the iron too!

Thanks SCmmaFAN. I told my GF that I was rededicating myself to some gym time and she was very supportive!

2.7 mile "Jog" this morning before work!

Coke
06-18-2010, 12:08 PM
This was a solid workout!

Solid session indeed man, good job.

skinny99
06-21-2010, 08:50 PM
Solid session indeed man, good job.
Thanks Man!

Squat
325/4/3 w/belt

Bench
245/5/1
255/2/1 -1miss

CGBP (Pinkies on edge of smooth)
155/10/1
165/8/1
175/6/1
185/4/1

Weighted Decline Situps
20#/10/1
20#/10/1
35#/5/1

Squats were tough, I just run out of breath :mad: I need to drop 10 more pounds and work on my conditioning again.

First time heavy flat benching in a while,I felt pretty strong!

Coke
06-22-2010, 12:54 PM
Nice workout throughout guy.

skinny99
06-22-2010, 06:11 PM
06/22/10
BB Rows
155/6/1
185/4/4

Cable Lat Pull Downs
12/5/3

One Armed DB Rows
75/10/3

Calf Machine
225(Stack)/12/3

Hammer Curls
30/4/1
25/6/1
20/6/1

Simple solid workout! I am ready to Deadlift on Thursday!

skinny99
06-24-2010, 08:24 PM
06/24/10
Deads
365/2/1 No Belt
405/3/1 w/belt
405/1/1 w/belt and straps

Good session, I just ran out of breath! I am so out of cardio shape :redface:

OHP
167.5/0/1
145/5/1

I knew this was gonna suck :omg: My shoulders were still sore from Mondays bench session. Warming up I just didn't feel strong. I think I am gonna start to alternate my ME/RE on Bench and OHP. I think this will work.

Squats
195/20/1 w/belt
Good session but again breathing was a problem!

Coke
06-25-2010, 12:49 PM
Fine training throughout, make no mistake.

skinny99
06-25-2010, 06:59 PM
Fine training throughout, make no mistake.
Thanks man! I put pretty high expectations on myself! I am still learning my lifting cycles and subtlies! It will come!

06/25/10
Accessories
Seated DB OHP
20/15/1
25/15/1
30/15/1

Lightweight high reps,didn't want to over stress my shoulders but wanted to work them after last nights bad session.

SS with Seated Close Grip Cable Rows
#6/15/1
#7/15/1
#8/15/1

Then I Supersetted DB Curls Dropsets/Shrugs/Static Holds
50/4/3
40/4/3
30/4/3
20/4/3
10/6/3

Shrugs
285/5/1
385/3/1
285/3/1
195/10/1
105/10/1

Static holds
285
385
475
385
285

This was a good session,I didn't rest hardly at all between sets. I was pretty out of breath and sweating like a whore in church! :drooling: So it was kinda like cardio/conditioning.