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SkinnySadMan
11-01-2005, 07:11 AM
Let's see if the skinny ****er gets bigger and stronger.

NOW: NOVEMBER 1 - Bodyweight 132-135 lbs. Height 5'7

Will be doing 3 sets of 12 on all lifts, even main compounds. I used to do 5x5 on main compounds, and 3x8 on other stuff.

Format: Sets x Reps * Type of Lift * Poundages * (Comments/notes)

Monday: LEGS/SHOULDERS

Legs

3x12 Squat: Soon to find out.
3x12 Front Squat: " "
3x12 Overhead Squat: " "
3x12 Romanian Deadlift: " "

Wednesday: CHEST/TRICEPS

3x12 Flat Bench Press: " "
3x12 Close Grip Bench Press: " "
3x12 Dips: " "
3x12 Tate Press: " "

Friday: BACK

3x12 Conventional Deadlift: " " (Should I do singles?)
3x12 Barbell Bent Over Rows: " "
3x12 Chin Ups: " "
3x12 T-Bar Rows: " "

Shoulders

3x12 Military Press: " "
3x12 Push Press: " "
3x12 Incline Bench Press: " "
3x12 Side Raise: " " (Elbows are Bent at 90 degree)

Any comments and suggestions, please tell me !!

SkinnySadMan
11-15-2005, 11:45 PM
Nov. 16/05 1:46 a.m.'

2 minutes rest after each set, 3-4 mins rest after each exercise.

3x12 Back Squats: 90 lbs.
3x12 Front Squats: 70 lbs.
3x12 Overhead Squats: 50 lbs.
3x12 Romanian Deadlift: 120 lbs. (Hmmm...knees were shaking so much lol)

Daaaaammmmnnn, so weak.

SkinnySadMan
11-16-2005, 10:47 PM
Thursday, November 17/05 12:39 a.m.

3x12 Flat Bench: 80 lbs.
3x12 Close Grip: 60 lbs.
3x12 Dips: bodyweight
3x12 Tate Press: 20 lbs. dumbells
3x12, 8, 12 Dumbell Shoulder Press: 25 lbs, 25 lbs, 20 lbs.

SkinnySadMan
11-18-2005, 10:01 PM
Fri. Nov. 18/05

3x12 Conventional Deadlift: 140 lbs.
3x12 Barbell Bent Over Rows: 70 lbs.
3 sets of 8,6+2, 5+3 Chin Ups: Bodyweight......couldn't even complete 3x8 :(
3x12 Dumbell Bent over rows (1 arm on bench): 25 lbs, approx. 32 lbs. on last set.

2x12 Dumbell Bicep Curls: approx. 12 lbs.
2x12 Hammer Curls: approx. 12 lbs.
3x12 Behind the back barbell wrist curls: 70 lbs.

SkinnySadMan
11-21-2005, 11:42 PM
Nov. 16/05 1:46 a.m.'

2 minutes rest after each set, 3-4 mins rest after each exercise.

3x12 Back Squats: 90 lbs.
3x12 Front Squats: 70 lbs.
3x12 Overhead Squats: 50 lbs.
3x12 Romanian Deadlift: 120 lbs. (Hmmm...knees were shaking so much lol)

Daaaaammmmnnn, so weak.

finished workout....... Tuesday, Nov. 22/05 1:41 a.m.

3x8 Back Squats: 100 lbs.
3x8 Front Squats: 80 lbs.
3x8 Overhead Squats: 60 lbs.
3x8 Romanian Deadlift: 130 lbs.

SkinnySadMan
11-21-2005, 11:43 PM
finished workout....... Tuesday, Nov. 22/05 1:41 a.m.

3x8 Back Squats: 100 lbs.
3x8 Front Squats: 80 lbs.
3x8 Overhead Squats: 60 lbs.
3x8 Romanian Deadlift: 130 lbs.

current Short term goal: Back Squat bodyweight for 3x12

Long term goal: Squat 2x bodyweight, Overhead squat bodyweight 12 times.

SkinnySadMan
11-23-2005, 06:38 PM
Thursday, November 17/05 12:39 a.m.

3x12 Flat Bench: 80 lbs.
3x12 Close Grip: 60 lbs.
3x12 Dips: bodyweight
3x12 Tate Press: 20 lbs. dumbells
3x12, 8, 12 Dumbell Shoulder Press: 25 lbs, 25 lbs, 20 lbs.

Wednesday, Nov. 23/05 8:36 p.m.

3x8,10,12 Flat Bench: 90 lbs.
3x10 Close Grip Bench: 70 lbs.
3x10 Dips: Bodyweight +10 lbs.
3x8 Tate Press: 25 lbs.
3x12 Dumbell Incline Press: two 25 lbs. dumbells
3x12 Dumbell Military Press: two 20 lbs. dumbells

Crap workout? Please comment.

Sensei
11-24-2005, 06:06 AM
IMHO, you're trying to do too much in each session, I think you should limit yourself to 2 (or 1) exercise/bodypart. Add volume if you think you need it. Switch exercises or change the set/rep scheme every two-three weeks to keep yourself from going stale.

So, what was crap about yesterday's workout? If it were me, I would have stuck w. just BP and dips. You definately don't need the close grip BP, Tate Press and DB incline in that workout - they're good exercises, but you're just hitting the same muscles that are probably already getting enough from the BP and dips.

bschatz88
11-24-2005, 06:49 AM
You definately don't need the close grip BP, Tate Press and DB incline in that workout - they're good exercises, but you're just hitting the same muscles that are probably already getting enough from the BP and dips.

It seems like all your lifts have gone up, but I agree with Sensei here. Although, it's hard for me to say because I'm not the biggest fan of your split in the first place. But hey man, if you think it's gonna work for ya then go for it. Oh btw, I saw your picture thread, and you're gonna be massive if you lift and eat right. I'd kill for your genetics.

Happyyyy Thanksgiving :ninja:

SkinnySadMan
11-24-2005, 02:10 PM
IMHO, you're trying to do too much in each session, I think you should limit yourself to 2 (or 1) exercise/bodypart. Add volume if you think you need it. Switch exercises or change the set/rep scheme every two-three weeks to keep yourself from going stale.

So, what was crap about yesterday's workout? If it were me, I would have stuck w. just BP and dips. You definately don't need the close grip BP, Tate Press and DB incline in that workout - they're good exercises, but you're just hitting the same muscles that are probably already getting enough from the BP and dips.

Thanks, but I was going pretty light (light enough so I am sure I can complete the sets). So I guess I'll have to go much heavier next week. BTW I'm not too sure if I should do shoulders on Monday (right after legs).....or keep them on Wednesday (chest/tri).

So I'll try this:

3x8-12 Flat bench
3x8-12 Dips
3x8 Military Press
3x8 Arnold Press
3x8 Push Press or Incline Bench ?

Another thing, does doing 3x8 one week, 3x10 next week count as changing rep scheme? How about adding a complete set ?

....Or please do create a whole new simple routine like this one for me? :) If you don't mine. heh

SkinnySadMan
11-24-2005, 08:29 PM
It seems like all your lifts have gone up, but I agree with Sensei here. Although, it's hard for me to say because I'm not the biggest fan of your split in the first place. But hey man, if you think it's gonna work for ya then go for it. Oh btw, I saw your picture thread, and you're gonna be massive if you lift and eat right. I'd kill for your genetics.

Happyyyy Thanksgiving :ninja:

Thanks for the comments, always appreciated.

HelpMeLift
11-24-2005, 08:46 PM
dude, judging from your PR #s, why the hell are you lifting such light weight? at a 180 lbs bench, 270 lbs deadlift, and a 200 lbs squat, why are you doing sets of 12 with 90, 140, and 100 respectively? am i the only one who noticed this?

i'm just a few pounds heavier than you but from my own experience when i maxed 185 on bp's, 135 x 12 was more than doable. at a 270 deadlift you should be able to dead 205 for at least 12 reps, and with a 200 lbs squat, you should be able to do 155 lbs easily. seriously man you're so much stronger than what you're lifting now, so why not use more challenging weight?

SkinnySadMan
11-25-2005, 01:09 AM
dude, judging from your PR #s, why the hell are you lifting such light weight? at a 180 lbs bench, 270 lbs deadlift, and a 200 lbs squat, why are you doing sets of 12 with 90, 140, and 100 respectively? am i the only one who noticed this?

Working on form, especially deadlift. BTW I don't know, it's weird I remember working with 130 lbs. for 3x8 on flat bench, I was struggling... pretty much failure on last set (couldn't complete). But I tested for new 1rm and got 180.

Sensei
11-25-2005, 03:40 AM
Monday: LEGS/SHOULDERS

Legs
3x12 Squat: Soon to find out.
3x12 Front Squat: " "
3x12 Overhead Squat: " "
3x12 Romanian Deadlift: " "

Wednesday: CHEST/TRICEPS
3x12 Flat Bench Press: " "
3x12 Close Grip Bench Press: " "
3x12 Dips: " "
3x12 Tate Press: " "

Friday: BACK
3x12 Conventional Deadlift: " " (Should I do singles?)
3x12 Barbell Bent Over Rows: " "
3x12 Chin Ups: " "
3x12 T-Bar Rows: " "

Shoulders
3x12 Military Press: " "
3x12 Push Press: " "
3x12 Incline Bench Press: " "
3x12 Side Raise: " " (Elbows are Bent at 90 degree)

Any comments and suggestions, please tell me !!
How about this instead, keeping the sets/reps the same and changing exercises (or the set-rep scheme) every third week? I assume your 3 sets of 8-12 do NOT include warm-up sets, so it should be more than enough work.
Monday - Legs/Back
SQ, RDL, Chinups, Rows
Wednesday - Chest
BP, Dips
Friday - Back/Shoulders
DL, Rows, Military Press, Bent Over Laterals

edit: btw, working on form is very important, but working on form with challenging weights is even more important. Although it's true you shouldn't sacrifice form for weight, you need to challenge yourself to maintain form while grinding out some reps too.

HelpMeLift
11-25-2005, 09:42 AM
How about this instead, keeping the sets/reps the same and changing exercises (or the set-rep scheme) every third week? I assume your 3 sets of 8-12 do NOT include warm-up sets, so it should be more than enough work.
Monday - Legs/Back
SQ, RDL, Chinups, Rows
Wednesday - Chest
BP, Dips
Friday - Back/Shoulders
DL, Rows, Military Press, Bent Over Laterals

edit: btw, working on form is very important, but working on form with challenging weights is even more important. Although it's true you shouldn't sacrifice form for weight, you need to challenge yourself to maintain form while grinding out some reps too.

exactly. skinnysadman, it's possible to keep proper form while using a challenging weight. seriously those #s are a joke compared to your pr #s.

SkinnySadMan
11-25-2005, 02:14 PM
How about this instead, keeping the sets/reps the same and changing exercises (or the set-rep scheme) every third week? I assume your 3 sets of 8-12 do NOT include warm-up sets, so it should be more than enough work.
Monday - Legs/Back
SQ, RDL, Chinups, Rows
Wednesday - Chest
BP, Dips
Friday - Back/Shoulders
DL, Rows, Military Press, Bent Over Laterals

edit: btw, working on form is very important, but working on form with challenging weights is even more important. Although it's true you shouldn't sacrifice form for weight, you need to challenge yourself to maintain form while grinding out some reps too.

Thanks, will try this one. Will post results later on today.

SkinnySadMan
11-25-2005, 06:45 PM
Fri. Nov. 25/05

Okay.....

3x8, 12,12 Deadlift: 180 lbs. (Should of done 12 reps on first set....)
3x12 Barbell Bent Over Rows: 90 lbs. (last set on 10th rep, had to stop...I want)

3x8 Barbell Military Press: 70 lbs. (Barely completed very last 2 reps)
3x8 Bent Over Laterals: 2 12 lbs. dumbells (I really don't know what to say..... but damn I am pathetically weak all over)

About the Barbell Bent over rows, why is it so hard to push for more reps when you start feeling uncomfortable? I did half reps on 9th and 10th, and stopped, but then did another 2 half reps to complete my last set. WTF will I get results like this ?

I also added 3x8 dumbell bicep curls, 25 lbs. dumbells. My poundages aren't increasing.

Sensei
11-25-2005, 10:24 PM
I wouldn't just add exercises indiscriminately. If you are working the push and pull exercises hard enough, your beach muscles should be growing too. How many sets are you doing including your warm-up sets? What kinds of warm-up sets/reps do you typically do?

The reason I ask is that if you are doing any kind of warm-up at all, you are very easily doing well over 20 sets/training session.

SkinnySadMan
11-25-2005, 10:32 PM
I don't do warm up sets.

So it wouldn't help any bit if I do a little tiny work on an isolation movement, would I be jsut wasting my time ? I'm still a newb.

Sensei
11-26-2005, 12:09 AM
You don't do any warm-up whatsoever???

Extra isolation work, cardio, etc. is up to you. It's just that it can be a slippery slope and if you think it's affecting your main exercises in any way (and it probably will), have the brains to dump it.

Edit: btw, that's my opinion on the matter. It just seems to me that if you are working hard enough on the main exercises, you won't even want to bother with curls...

SkinnySadMan
11-29-2005, 12:20 AM
finished workout....... Tuesday, Nov. 22/05 1:41 a.m.

3x8 Back Squats: 100 lbs.
3x8 Front Squats: 80 lbs.
3x8 Overhead Squats: 60 lbs.
3x8 Romanian Deadlift: 130 lbs.

Finished workout.......Tuesday, Nov. 29/05 2:20 A.M.

3x10 Back Squats: 100 lbs.
3x10 Romanian Deadlift: 130 lbs.

3x8 Chin Ups: Bodyweight only, barely finished very last rep.....
3x8 Dumbell Bent Over Rows: 40 lbs. dumbell

2x15 on all rotator cuff stuff.

Alright when I reach 3x12 on legs I'll switch to....

Say Iono Front Squats and Overhead squats? Any comments on this ?

SkinnySadMan
11-30-2005, 09:40 PM
Wednesday, Nov. 23/05 8:36 p.m.

3x8,10,12 Flat Bench: 90 lbs.
3x10 Close Grip Bench: 70 lbs.
3x10 Dips: Bodyweight +10 lbs.
3x8 Tate Press: 25 lbs.
3x12 Dumbell Incline Press: two 25 lbs. dumbells
3x12 Dumbell Military Press: two 20 lbs. dumbells

3x8 flat bench: 120 lbs. (Barely got the very last rep)
3x8,8,6+2 Dips: Bodyweight +35 lbs, +25 lbs, +25 lbs. (Failure on 6th...rest few seconds did extra 2).
3x8 Dumbell Tricep extension: 15 lbs. dumbell. Weird...it's like my muscles don't feel fatigued but instead it is my elbow joints that's holding me back.

2x15 on all rotator cuff stuff....approx. 4-5 lbs.

EDIT.....Amount of sleep before this work out: 4-5 hours. I got called in crappy ass work.

SkinnySadMan
12-02-2005, 11:14 PM
Fri. Nov. 25/05

Okay.....

3x8, 12,12 Deadlift: 180 lbs. (Should of done 12 reps on first set....)
3x12 Barbell Bent Over Rows: 90 lbs. (last set on 10th rep, had to stop...)

3x8 Barbell Military Press: 70 lbs. (Barely completed very last 2 reps)
3x8 Bent Over Laterals: 2 12 lbs. dumbells


I also added 3x8 dumbell bicep curls, 25 lbs. dumbells. My poundages aren't increasing.

Saturday, Dec 03/05 1:11 a.m..... Finished workout

3x8 Deadlift: 200 lbs. (Heart rate was about 162 BPM after last set)
3x12 Barbell Bent Over Rows: 90 lbs. (same thing as last week... gave up on 10th rep.....)

Went for 3x10....NOT, did 10, 8, 6, 4 Military Press: 70 lbs. (I should of read this journal before working out, I would of kept it at 3x8).
3x8,8,10 Bent Over Laterals: two 12 lbs. dumbells.

3x10 Barbell Shrugs: 140 lbs.
2x8 Bicep Curls: 25 lbs. dumbells.

SkinnySadMan
12-06-2005, 12:09 AM
Finished workout.......Tuesday, Nov. 29/05 2:20 A.M.

3x10 Back Squats: 100 lbs.
3x10 Romanian Deadlift: 130 lbs.

3x8 Chin Ups: Bodyweight only, barely finished very last rep.....
3x8 Dumbell Bent Over Rows: 40 lbs. dumbell

Finished Workout......Tuesday, Dec. 06/05 1:11 a.m.

3x8,8,10 Back Squats: 130 lbs.
3x12 Romanian Deadlift: 130 lbs.

3x10,8,5+3 Chin Ups: Bodyweight only (My chin-ups never improves?)
3x10 Dumbell Bent Over Rows: 40 lbs. dumbell (sloppy form)

2x15 on all rotator cuff exercises.

catinga
12-06-2005, 01:03 AM
chin ups are hard to improve on bro, just keep working at them.

SkinnySadMan
12-07-2005, 11:32 PM
3x8 flat bench: 120 lbs. (Barely got the very last rep)
3x8,8,6+2 Dips: Bodyweight +35 lbs, +25 lbs, +25 lbs. (Failure on 6th...rest few seconds did extra 2).
3x8 Dumbell Tricep extension: 15 lbs. dumbell. Weird...it's like my muscles don't feel fatigued but instead it is my elbow joints that's holding me back.



1:30 a.m. Thursday, Dec. 8/05

3x10,10, 7+3 Flat bench Press: 120 lbs. (unracked on 7th)
3x10,9,6,4 Dips: Bodyweight +25 lbs. (I went for 3x10....I guess that didn't happen).
3x10 Dumbell Tri. Extension: 15 lbs. dumbell (I didn't really complete these reps...)

2x15 on all rotator cuffs.

SkinnySadMan
12-11-2005, 01:53 AM
Saturday, Dec 03/05 1:11 a.m..... Finished workout

3x8 Deadlift: 200 lbs. (Heart rate was about 162 BPM after last set)
3x12 Barbell Bent Over Rows: 90 lbs. (same thing as last week... gave up on 10th rep.....)

Went for 3x10....NOT, did 10, 8, 6, 4 Military Press: 70 lbs. (I should of read this journal before working out, I would of kept it at 3x8).
3x8,8,10 Bent Over Laterals: two 12 lbs. dumbells.

3x10 Barbell Shrugs: 140 lbs.
2x8 Bicep Curls: 25 lbs. dumbells.

Friday's Workout... Dec. 09/05

3x10 Deadlift: 200 lbs. (well I had to rest 20 seconds before completing last 2 reps)
3x8 Barbell Bent over rows: 95 lbs. (Didn't really struggle)

3x10,10, 6, 4 Military Press: 70 lbs.
3x12 Bent over laterals: two 12 lbs. dumbells.

SkinnySadMan
12-11-2005, 10:52 PM
Finished Workout......Tuesday, Dec. 06/05 1:11 a.m.

3x8,8,10 Back Squats: 130 lbs.
3x12 Romanian Deadlift: 130 lbs.

3x10,8,5+3 Chin Ups: Bodyweight only (My chin-ups never improves?)
3x10 Dumbell Bent Over Rows: 40 lbs. dumbell (sloppy form)

2x15 on all rotator cuff exercises.

Monday, 12:30 A.M Dec. 12/05

3x10 Back Squats: 130 lbs.
3x8 Overhead Squats: 70 lbs.

3x10,7+2, 5+.....chin ups: bodyweight (bleh)
3x10 Dumbell bent over rows (1arm on bench): 40 lbs. dumbell

I think I need to increase my "Mental Toughness"

SkinnySadMan
12-14-2005, 01:44 AM
1:30 a.m. Thursday, Dec. 8/05

3x10,10, 7+3 Flat bench Press: 120 lbs. (unracked on 7th)
3x10,9,6,4 Dips: Bodyweight +25 lbs. (I went for 3x10....I guess that didn't happen).
3x10 Dumbell Tri. Extension: 15 lbs. dumbell (I didn't really complete these reps...)

2x15 on all rotator cuffs.

4x10,10,7,6 Flat Bench Press: 120 lbs.
4x10,10,8,6 Dips: Bodyweight +25 lbs. (crap...I forgot how much I really did)
3x8 Close grip bench: 90 lbs. first set, but droppped to 70 lbs. on last two sets.

2x15 rotator cuffsssssss.......

My progress sucks? Maybe I'm not eating enough? Crap Routine? Not enough rest? iono....maybe everything is not enough?

Sensei
12-14-2005, 06:18 AM
4x10,10,7,6 Flat Bench Press: 120 lbs.
4x10,10,8,6 Dips: Bodyweight +25 lbs. (crap...I forgot how much I really did)
3x8 Close grip bench: 90 lbs. first set, but droppped to 70 lbs. on last two sets.
2x15 rotator cuffsssssss.......
My progress sucks? Maybe I'm not eating enough? Crap Routine? Not enough rest? iono....maybe everything is not enough?I don't think your progress sucks. Don't expect increases in weight or reps EVERY week, unless you start your training cycle w. very low weights and then very gradually bump them up - even then, you are probably going to stall from time to time.

If you are starting to feel stale, mix up the exercises and/or the set/rep scheme for a while.

SkinnySadMan
12-18-2005, 02:56 AM
Sunday's workout.....finished at around 2 a.m.

3x8 Deadlift: 210 (Worried about my form....I think I'm rounding my back)
3x6,8,8 Good mornings: 90 lbs, 70, 70.

3x10 Military Press: 70 lbs. (Struggled on last 2 reps)
3x8 Incline press: 90 lbs., 70, 70 (shoulders crackle so much when I do these)
3x10,12,12 Bent over laterals: 12 lbs.

Didn't do rotator cuffs today, and I haven't directly worked out my abs for like, a month.

Sensei
12-18-2005, 06:16 AM
If you are having form issues w. your deadlift, you might consider doing low reps (1-3) and high sets (5-10) for a while, keeping the weight around 200. Make every repetition perfect.

SkinnySadMan
12-21-2005, 12:34 AM
Monday, 12:30 A.M Dec. 12/05

3x10 Back Squats: 130 lbs.
3x8 Overhead Squats: 70 lbs.

3x10,7+2, 5+.....chin ups: bodyweight (bleh)
3x10 Dumbell bent over rows (1arm on bench): 40 lbs. dumbell

I think I need to increase my "Mental Toughness"

3x12 Back squats: 130 lbs. (good, short-term goal reached)
3x8 Overhead squats: 70 lbs.

2x8 chinups....bodyweight only

Okay, I didn't want to finish my workout. This has happened to me couple of times before. It's like your stomach goes out of control, and it feels like you have no energy....(my hands are still shaking). I also felt like puking...so I didn't drink or eat anything as of yet, other than an apple. I also felt dizzy. It was a crap feeling overall.

SkinnySadMan
12-24-2005, 10:42 PM
4x10,10,7,6 Flat Bench Press: 120 lbs.
4x10,10,8,6 Dips: Bodyweight +25 lbs. (crap...I forgot how much I really did)
3x8 Close grip bench: 90 lbs. first set, but droppped to 70 lbs. on last two sets.

2x15 rotator cuffsssssss.......

Sunday, Dec. 25/05 12:40 a.m.

4x10,10,5,4 Flat bench: 120 lbs.
3x10, 10, 7 Dips: +25 lbs.
3x10 Close grip bench: 70 lbs.

3x10 Bent over rows: 95 Lbs.
2x6 Military Press: 75 lbs.

2x15 rotator cuffsszzzsszzzzzxxx

This was suppose to be wednesday's workout (except for bentover row and Military press), lol.

SkinnySadMan
12-28-2005, 10:01 PM
Forgot to update...

Previous Squat workout:

3x8 Back Squat: 140 lbs.
3x8 Overhead Squat: 75 lbs.

3,5,7,4,3 Chinups: BW only...
3x10 Bent over rows: 40 lbs. dumbell

And This workout: ((Flat Bench))

4x10,10,6,6 Flat Bench: 120 lbs. (WTF I still can't get 3 sets of 10 !!!!!)
3x10 Dips: +25 lbs.
3x12 Close grip bench: 70 lbs.

SkinnySadMan
12-31-2005, 11:11 PM
Saturday, Dec, 31 11:41 p.m.

8 sets of 3 reps Conventional Deadlift: 210 lbs. 4x3, 220 lbs. 3x3, 240 lbs. 1x3
3x12 Bent over rows: 95 lbs.

3x12,12,.....7(!) Military Press: 70 lbs.
4x12 bent over laterals: 12 lbs.

SkinnySadMan
01-02-2006, 10:03 PM
3x10 Back squats: 140 lbs.
3x10 Romanian Deadlift: 140 lbs.

3,5,7,5,3 BW chin ups
3x6,8,8 rows: 45 lbs. dumbell

SkinnySadMan
01-04-2006, 07:06 PM
Wed. Jan 4/06 9:04 p.m.

4x10,10,8,6 Flat Bench: 120 lbs.
3x10 Close grip: 80 lbs.
4x12,9,6,5 Dips: +25 lbs.....heh I guess I wasted too much energy on close grip.
3x10 Dumbell Flyes: 20 lbs. dumbells

2x15 on 3 types rotatorrrrrrrrssssssssssssssssssssss exerisesss

SkinnySadMan
01-11-2006, 09:16 PM
Wednesday, Jan. 11/06 11:14 p.m. -workout finished- ....*drinks down dextrose and protein*

4x10,10,8,6 Flat Bench: 120,120,120, 125
3x12 Close grip Bench: 80 lbs.
3x10,10,8 Dips: 25 lbs.

3x8 Back Squats: 150 lbs.
3x8 OH Squat: 70,70, 90 lbs. (I must rested like 10 mins before I did last set...slacked off).

SkinnySadMan
01-14-2006, 02:27 AM
Friday's workout on Jan. 13/05

8x3 Conventional Deadlift: 4 sets at 230, 4 sets at 240 (I tried 260 on last set... but decided to drop back down to 240 :P)
3x10 Bent over rows: 110 lbs.

3x8 Military Press: 80 lbs. (barely got very last rep)
3x8 Standing Lateral Raises: 15 lbs. dumbells
3x12 Arnold Press: 2 sets at 20 lbs. dumbells, last set at 25 lbs. dumbells

2x16 on all rotator cuff exercises (I do three of them).

SkinnySadMan
01-18-2006, 06:28 PM
Wednesday's Workout, Jan. 18/06

3x8 Flat Bench: 125
3x8 Close grip bench: 90 lbs.
3x8,11,12 Dips: +30 lbs.
2x12 OVerhead extension (1 arm): 12 lbs. dumbell

3x10 dumbell side bend: 50 lbs. dumbell

3x16 on rotator cuffs

SkinnySadMan
01-24-2006, 10:49 AM
Monday's Workout, Jan. 23/06

3x10 Back Squat: 150 lbs.
3x12,12,8 Romanian Deadlift: 160 lbs. (Ughs.... I can't hold onto 160 lbs. long enough until I finish my reps)

3x12,12, 10 Bent Rows: 40 lbs. dumbells, 50 lbs. dumbell last set.
10, 8, (7 min. rest....) 10 reps Chin ups bodyweight.

SkinnySadMan
01-27-2006, 07:40 PM
-- Did not do Chest/Tricep lifts on Wednesday :cries: --

Fri. Jan. 27/06 ***Had a mild headache...and did this workout about an hour after I got home from work (maybe thats why my focus was a bit off?)***

8x3 Conventional Deadlift: 240 lbs.
3x12 Barbell Bent over rows: 110 lbs. (Last few reps were getting sloppy)

3x10,10,5 Military Press: 80 lbs.
3x12,12,10 Lateral Raise: 15 lbs.
3x10 Arnold presses: 25 lbs. dumbells

SkinnySadMan
01-31-2006, 09:54 AM
Jan. 30th Monday's Workout

3x12 Back Squats: 150 lbs.
3x12,10,10 Romanian Deadlift: 160 lbs., 150 lbs., 150 lbs. (Ughs...weak grip can't hold onto the bar long enough)

3x10 DUmbell Bent over rows (1arm): 45 lbs. dumbell
2x8 Chinups.. bodyweight got lazy and didnt do last set.

2x18 rotator cuff exercises.

SkinnySadMan
02-02-2006, 12:18 AM
Feb. 1 WEdnesday's Workout.

3x8,8,10 Flat Bench Press: 125 lbs.
3x8,10,10 Dips: Bodyweight +35 lbs.
4x6,8,8,8 Skull Crushers: 30 lbs. + the EZ curl bar.
3x12 DumbelFlyes: 15 lbs for first set, 20 lbs. dumbells

2x18 on rotator cuffs.

SkinnySadMan
02-06-2006, 09:32 AM
This was Saturday's (Jan. 5) Workout

15x1 Speed Deadlift: 140 lbs. 45 s rest each set
3x8 Barbell Bent over rows: 130 lbs., 120 lbs., 120 lbs.

4x10,10,7,6 Mlitary Press: 80 lbs.
3x10 Arnold Press: 25 lbs.

SkinnySadMan
02-06-2006, 09:38 AM
Some new SHort to medium-term goals:

- bodyweight +50 lbs. Dips for 3x8 (currently at +35 lbs.)
- Back Squat 200 lbs. for 3x8 (Currently at 160 lbs.) .....*Actually my old 1rm was 200 lbs. weeee I'll be happy if I can do that for 3x8*
- Bench Press bodyweight (135 lbs.) for 3x8 (currently at 125 lbs.)

SkinnySadMan
02-06-2006, 09:49 PM
Monday's WOrkout Jan. 06/05

3x8 Back Squat: 160 lbs.
3x10 Romanian Deadlift: 150 lbs.

3x8,8,10 Dumbell 1arm rows: 50 lbs.
3x10,6,8 Chin-ups: Bodyweight only.

3x18 On rotator cuffs.

SkinnySadMan
02-08-2006, 04:42 PM
Wednesday, Jan. 08/05

Had a fever yesterday, still have it now.

3x,10,10,9 Flat Bench: 125 lbs.
3x12 Dips: +35 lbs.
3x10 Skull Crushers: 30 lbs.
3x8 Dumbell Flyes: 25 lbs.

3x18 on Roator Cuffs

SkinnySadMan
02-11-2006, 12:28 AM
Friday's Workout

8x3 Conventional Deadlift: 4 sets at 240, 4 sets at 250
3x10 Barbell Bent over rows: 120 lbs. (last few reps were getting sloppy)

3x10,10,9 Military Press: 80 lbs. (last few reps were getting sloppy)
3x12 Side laterals: 15 lbs. dumbells.

SkinnySadMan
02-13-2006, 07:17 PM
Monday Jan. 13

3x10,10,12 back Squats: 160 lbs.
3x12 RDL: 150 lbs.

3x10,10,6 Chin ups: Bodyweight
3x8 Bent Rows: 50 lbs. dumbell

3x16 rotator cuffs

SkinnySadMan
02-15-2006, 08:50 PM
Wednesday's Workout Feb. 15/06

3x12,10,9 Flat Bench: 125 lbs.
3x8 Dips: +45 lbs.
4x12,12,7,6 Skull Crushers: 30 lbs.
3x8,12,12 Dumbell Flyes: 25 lbs. dumbells

3x8 Side bends: one 60 lbs. dumbell
3x12 Hanging knee raise

clvmike19
02-15-2006, 09:02 PM
Get rid of that "Which Ill probably never reach" in your sig line. You can and will do it. You sound like me...and we dont need another one of those around here :D

SkinnySadMan
02-15-2006, 09:15 PM
Yes Sir ! .... AND DONE!

clvmike19
02-16-2006, 05:50 AM
Thats more like it...I was 135 when I started lifting waaaay back in early 2003. I got upto 170lbs, just eating like crazy and doing heavy compound exercises. Bench, Squats, Lunges, BB Rows, DB Rows, and Deadlifts. Then I slacked off :( Then I broke my clavicle last October. So I was at 150lbs. Right now Im at 157 and going up. Better meet me there soon.

SkinnySadMan
02-17-2006, 04:36 AM
Hey man, finally another reply from someone else reading my log, hehe. Anyways if your still reading this (or anyone else), is my progress a little slow or what?.... A decent progress at least, or maybe it seems like I'm undertraining ?

I must add another leg movement on monday.

clvmike19
02-17-2006, 07:38 AM
If youre not happy with your gains as of now try two things....

1. EAT MORE! Even if you think you're eating enough. You're not if you're seeing gains in weight/power. Food fuels everything you do and since you're a skinny ass like me. You need to eat a ton. Keep track of cals and try to get 1.5g of protein for pound of bodyweight. If you can get some protein and weight gainer. Tuna is a great/cheap source of protein. Drink a ton of milk (chocolate if you want, I hate regular milk). But keep it consistent...get your daily eating routine down and itll start adding up.

2. Change your routine. Im no expert, but this is what has worked for me. Here is what you should have somewhere in your routine. Bench, Squat/Leg Press, Rows. Well here is my routine....

Day 1- Bench Press, Pushdown, Vertical Press, DB Extension, HS Press

Day 2- Low Row, DB Row, DB Curl, Single Arm Low Row, BB Curl

Day 3- Leg Press, DB Lunges (Key!), Leg Curl, Leg Extension

Day 4- Shoulder Press, DB Shrug, Shoulder Raise, BB Curl,

I do these at 3x8...Im also rehabbing my broken clavicle so its a little different from what I used to do. No squats or deadlifts. You may want to consider those two exercises.

then rest for 3 days, but still eat like its my job. Any other questions let me know...or someone who knows much more than I will stop in and set me straight.

clvmike19
02-17-2006, 07:42 AM
If you start eating like a madman (and doing it consistently, that is key) and lift consistently...you WILL see gains.

SkinnySadMan
02-17-2006, 02:43 PM
Lol, hehe I wasn't expecting more advice. But yeah... thats the main problem for me. Others who are familiar with me in the forums probably know it's probably the 100th time that they've heard me say I can't eat properly.

BTW I workout at home.

clvmike19
02-17-2006, 06:29 PM
You can eat properly...its just a matter of doing it, and getting set in a routine. Once you get going you'll be fine...oh add bananas to your diet. About 100 cals per and their good for you!

If you workout at home...make due with what you can. What kind of setup do you have? Or is it possible to join a gym?

SkinnySadMan
02-18-2006, 07:19 PM
Yes, I work out at home...can't go to the gym, I will get performance anxiety. I have a bench at home, which I can also use as a squat rack. I could switch the rack backwards. That and I have a barbell, and an ez curl bar....obviously some plates :) Gotta invest in a new olympic set though. But wait a min, that's okay cause I'm still struggling with small weights so that's not a problem as of now.

Saturday's Workout Feb. 18/06

10x2 Speed Deadlifts: 140 lbs. 1 min rest each set.
10x2 Speed Squats: 110 lbs. 1 min rest each set.

3x12,7,8 Military Press: 80 lbs. ( ? ? ? ? ? ? ? ? )
3x8 Side raise: 20 lbs. dumbells
3x10 Front Raise: 10 lbs. dumbells (WOMEN CAN DO THIS !!!!!!)

3x10 barbell rows: 120 lbs.

****I really want to add more back exercises, the only thing I've been doing is bent over rows.

clvmike19
02-18-2006, 11:54 PM
You need to break up your days man....back/bi, chest/tri, legs...add a fourth for shoulders or something if youd like. Dont worry about performance anxiety in teh gym. Its about you and your self improvement. Dont worry about how much your lifting, worry about making steady progress week to week. The numbers will add up, and if you do it right, in a month youll be very impressed with yourself (depending on EATING right and LIFTING right).

SkinnySadMan
02-20-2006, 10:22 AM
Yeee-haw I got called in at work, no Squats today... weeeeee. Can I get a whole bloody ****ing month of a steady schedule... ? damn.

SkinnySadMan
02-20-2006, 01:04 PM
Okay, whatever... I didn't become lazy. I had about 3 hours to get a workout and a meal in. More than enough time.

3x12 Back Squats: 160 lbs. Nice, confident in 170 lbs. 3x8 next week.
3x8 Romanian Deadlift: 160 lbs.
3x8 Front squats: 90 lbs. I gotta practice that olympic lift to get into front squat position, proper bar placement, all that crap...(right wrist hurting).

3x10 Dumbell Bent rows: 50 lbs.
3x10,8,6 Chin-ups. Bodyweight only. Seriously, I don't know.

Oh god.... I'm going to orgasm whenever I do 200 lbs. 3x8 on squats.

clvmike19
02-20-2006, 07:32 PM
Good work on the squats! 200 should be coming up in a few weeks if you stay consistent. :D Just make sure you clean yourself up.

clvmike19
02-20-2006, 07:33 PM
oh yeah stop by my journal! Pog Mo Thoin....(thats the name)

SkinnySadMan
02-22-2006, 06:43 PM
Oh heck, what a crap day. Wednesday's WOrkout Feb. 22/06 All reps have decreased except the benching.

3x12,12,9 Flat Bench: 125 lbs.
3x10,7,8 Dips: +45 lbs.
3x12,10,6,6 Skull Crushers: 30 lbs.
3x12,10,12 Dumbell Flye: 25 lbs. dumbells

2x15 Hanging Knee raise

I didnt bother to finish off with Side bends. Alright, maybe i should just stop for a while. I think I'm just wasting my own time, and other people's time, and aswell as web space on the forums (lol...)

It's pretty pathetic it's been a while and I still can't rep out my bodyweight on the bench which is 135 lbs.

clvmike19
02-22-2006, 07:44 PM
Listen up! It can and will be done...you just have to put the effort into it. That means eating right, and eating alot. Trust me, I did it @ 135lbs...you can do it too. Dont give up, bc I want to see you make the progress.

Maybe you should consider changing your routine? Let me know if I can help.

SkinnySadMan
02-24-2006, 07:00 PM
Friday's Workout, Feb. 24/06

Back/shoulders

6x3 Conventional Deadlift: 250 lbs.
3x10 Barbell bent over rows: 120 lbs. *added +5 lbs on last set.
3x8 Good mornings: 110 lbs.

3x8,10,8.5 Military Press: 80 lbs. *How come my military press won't ever increase??
3x6 Lateral Raise: 20 lbs. dumbells
3x10,12,12 Front Raise: 10 lbs.

From: http://www.t-nation.com/findArticle.do?article=280rotator2

3x8 Cuban press: 35 lbs. *I really don't know how to do these properly... Need to more information.
3x8 L-lateral raise: 10 lbs. dumbells
2x12 Side Lying Dumbbell Abduction to 45°: 5 lbs. dumbell
1x15 on this one other rotator cuff lift: 5 lbs. dumbell.

EDIT> Forgot to add that I also did these:

2x10 Bicep Curls: 25 lbs. dumbell
3x15 Barbell shrugs: 140 lbs. Woooh CHEAT CHEAT CHEATED...

SkinnySadMan
02-24-2006, 07:01 PM
I might do some more research on types of lifts I can do. I might stop for 1-2 weeks, and re-arrange my workouts then start again.... I *MIGHT*..

clvmike19
02-24-2006, 08:23 PM
No need to stop...youll lose progress/time. Just eat more...and maybe cut back a little on the lifts. Try 4-5 types of exercises per day. Doing each one in sets of 3x8...so maybe Barbell Rows would look like this:

125x8, 125x8, 125x8

Then maybe DB Rows?

40x8, 40x8, 40x8

Try that out for a bit...cant hurt and for teh bulking you want lower reps/higher weight from what Ive learned.

SkinnySadMan
02-25-2006, 11:09 AM
Yeah, thanks for suggestions. I'm also going to switch my benching with 5x5...if I still not gaining... then obviously I'm going to have to eat more, and that is the MOST DIFFICULT for me to commit.

clvmike19
02-25-2006, 06:43 PM
Most difficult and most important!

For bench Id recommend staying with the 3x8, or what I found effective for building strength (back when I had real bench numbers) was doing a reverse pyramid on the bench or other core lifts.

Basically increase weight/decrease reps....like this:

135x8, 145x6, 155x4, 165x2

or however youd like to do it....keep at it man. I want to see some numbers and eating in here!

SkinnySadMan
02-27-2006, 10:06 PM
Monday's Workout, Feb. 27/06

3x8,8,10 Back Squats: 170 lbs.
3x10,10,8 Romanian Deadlift: 160 lbs.
3x8,10,10 Front Squat: 90 lbs.

Chinups: 3 sets of 8,8,6 Bodyweight only.
8,6,5 Bicep Curls: 25 lbs. dumbell

Rotator Cuffs.

clvmike19
02-27-2006, 10:12 PM
Squatting and Deads=Pow3r!

Good work man. Dont know what a "Romanian" Deadlift is, but keep at them.
How do you do the Front Squat? I never tried it.

SkinnySadMan
02-28-2006, 12:14 AM
Just have the barbell held infront of me. I keep the barbell on my front delts. I gotta do more research and refine my form...then I can do more weight. I really gotta nail the form before I start adding poundages... even if it takes me 3 months. Feels awkward on the wrists. ---Also hurts my front delts...I don't know where to place the bar.

RDL: http://www.bodybuilding.com/fun/issa63.htm

It's pretty much a Stiff-legged deadlift except you don't lower the weight all the way down to the floor. Gives you that nice *FEELING* stretch in your hamstrings.

clvmike19
02-28-2006, 06:03 AM
Oh cool. Front Squats would freak me out. Id be afraid of dropping teh bar.

SkinnySadMan
03-01-2006, 07:00 AM
I have a sore throat. My temeperature has increased. I have a headache. I feel weak. Might have to call in for work tomorrow.

No Chest/triceps today.

I musta slept about 4 hours yesterday. I don't go to school, and my little brother has to be waken up by mommy, and we share the same room. Now... when mom wakes up my lil brother all you hear is BLABER BLABBER BLALH BBLAHH BLAHHHHHHH *Hear that voice in a foreign language*. I'm always awake on the weekdays around 7-8 a.m. I can never get back to sleep until about 1- 2 hours later....then sleep another 4-5 hours.

SkinnySadMan
03-06-2006, 07:18 PM
Monday's Workout which wasn't really a workout.... I just want to give myself a few more days to recovery. *horks out snaught*

3x8 Cuban Press: 40 lbs.
1x12 Side lying dumbell Abduction to 45 degree: 7 lbs. dumbell
2x10 L-lateral raise: 15 lbs. dumbells.

Did a couple reps of power cleans. I want to learn the technique... Started with 90 lbs. Then tried 110 lbs. for a few reps, then did a bit more with 130 lbs. My collarbone and front delts are red... it has like rashes lol.

clvmike19
03-06-2006, 07:45 PM
Take it a little easy until you feel better...keep eating right! Keep at it.

SkinnySadMan
03-08-2006, 06:11 PM
WEdnesday's Workout:

Flat Bench: 130 lbs. x8, 140 lbs. x6 150 lbs. x4, 160 lbs. x2
3x8,10,9 Dips: +45 lbs.
3x10 Skull Crushers: 30 lbs.

3x6 Saxon Side bends: 15 lbs. dumbells
3x15 Hanging knee raises: bodyweight

SkinnySadMan
03-10-2006, 07:25 PM
Friday's Workout, March. 10/06

8x3 Conventional Deadlifts: 250 lbs.
3x8 Bent Over Barbell Rows: 125 lbs. -- I tried a wide grip on last set.
3x10 Good mornings: 110 lbs. -- Oooohhh... I better be careful about these.

3x10,8,7 Military Press: 80 lbs. -- Whatever....
3x8 Lateral Raise: 20 lbs. dumbells
3x8 Front Raise: 15 lbs. dumbells.

SkinnySadMan
03-14-2006, 10:00 PM
Did not workout on Monday. Tuesday's workout, March. 14/06

3x8 back Squats: 170 lbs.
3x12,12,11 and 1/4 Romanian Deadlifts: 160 lbs. -- OMG!!!! My stupid weak ass grip.... I'm pretty weak but OMG my grip is even more pathetically weak !!!! I GGGGAAAAAAAAHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!! my grip failed me going for the LAST REP.

3x8 Front squats: 110 lbs.

That is all.

clvmike19
03-14-2006, 10:17 PM
Are you making progress in weight? Eating?

SkinnySadMan
03-14-2006, 11:11 PM
Nope and nope. If I get resutls their tiny.

Heres the thing.. I can't eat "lots of food" if I can't enjoy the food. I didn't eat much today.... I bet I didn't eat even 2000 calories. I think I'll take a picture of the fridge.... LOL.

SkinnySadMan
03-14-2006, 11:21 PM
Okay sometimes theres the days when I can actually eat over 3000-3500 calories -- I know it's still not a lot....but it's better than 2000-2500 calories.

Look! my fridge is like... EMPTY! The foods I have are.... umm weird either mommy has to cook them (Filipino dishes)... or things that I'd have to prepare but don't know how to: For example lasanga. ANd the rest are just nasty and can't eat. I.E. Rice and canned salmon is just really boring and I'd wanna kill myself if I had to eat the same nasty foods every day.

clvmike19
03-14-2006, 11:34 PM
The thing is if you want gains there is no way around it...you have to eat! I eat the same bloody things everyday 4-5 days a week. Tuna, Peanut Butter, Chicken, Turkey, Milk, Bananas, Yogurt (just added this) and Protein Supplement. It gets tedious sometimes....but then I think of my motivation and it fuels me. Get the motivation to eat. For me its a few things...playing football again in the fall....women....the ex's thatve done me wrong...and the feeling I get seeing myself improve.

Ive burned myself out before...I slacked for a long time and didnt goto the gym, didnt eat right, drank too much; but now I have something in me that drives me on....I guess you need to find your "it" and reason for doing this and take it from there.

SkinnySadMan
03-15-2006, 02:52 PM
Thanks Mike.

I think it's time for me to find my "A" reason for >IT<!!! .... if ever... hehehe

clvmike19
03-15-2006, 07:47 PM
You have one or you wouldnt be here....just focus on it.

SkinnySadMan
03-15-2006, 09:14 PM
Wednesday's Workout, March. 15/06

x8,6,4,2,2 Flat Bench: 130 lbs. x8 , 140 lbs. x6 , 155 lbs. x4 , 160 lbs. x2, 165 lbs. x2

3x10,10,9 Dips: +45 lbs.

3x12 Skull Crushers: 30 lbs. Barely completed, will add 5 lbs. next week.

3x8 Saxon side bends: 15 lbs. dumbells
3x15,10....... got lazy Knee raises... got lazy so I stop.

TRied to do Rotator cuffs... stopped after 3rd set.

SkinnySadMan
03-17-2006, 09:40 PM
Friday's Workout, March 17/06

10x1 Speed Deadlifts: 150 lbs.
10x3 Speed squats: 110 lbs.

3x10 Barbell Bent Over Rows: 125 lbs. The last 4 reps were cheated half reps.
3x10 Dumbell Bent Rows: 50 lbs. dumbells
3x6 Chin ups: Bodyweight

SkinnySadMan
03-22-2006, 07:09 PM
Monday:

3x10 Back squats: 170 lbs.
3x8 Romanian Deadlift: 170 lbs.
3x5 Front squats: 3x5

3x5 Military Press: 90 lbs.
3x10 Side Raise: 20 lbs.
3x12 Frost Raise: 15 lbs.

Wednesday:

8,6,4,2 Flat Bench: 135x8, 145x6, 155x4, 170 x2
3x12,10,8 Dips: +45 lbs.
3x8 Skull Crushers: 35 lbs.

3x8 Saxon SIde bends: 15 lbs. dumbells
3x12 Hanging knee raises

SkinnySadMan
03-24-2006, 09:51 PM
Friday's Workout March 24/06

5x3 Conventional Deadlift: 260 lbs.
3x6 Bent over Barbell rows: 130 lbs.
3x6 Dumbell 1arm Bent over rows: 60 lbs. dumbell

5x5 Military Press: 90 lbs.
3x10 lateral Raise: 20 lbs. dumbells
3x12 Frost raise: 15 lbs. dumbells

SkinnySadMan
03-28-2006, 08:02 PM
Tuesday's Workout, March 28/06

I didn't workout on monday. After work, I jsut feel all beat up and I just want to collapse when I get home. I know it's a psychological thing, but when I lay down in bed.. I just feel like staying there and NOT move.

4x6 Back Squats: 180 lbs. - Going to go for 3x10 next week
3x8 Romanian Deadlift: 170 lbs.
3x8 Front Squats: 110 lbs.

3x8 Chin-ups

That is all.

SkinnySadMan
03-29-2006, 03:23 PM
Wednesday's Workout

8,6,4,1 Flat Bench: 135 lbs. x8, 145 x6, 160 x4, 175 x1
3x12,12,8 Dips: +45 lbs. -- Going for 50 lbs. 3x8 next week (One of my goals)
3x10,9,10 Skull Crushers: 35 lbs.

TOo lazy to do Saxon Side bends. lol
3x10 Hanging Knee Raise: bodyweight

Rotator cuffs.

SkinnySadMan
04-05-2006, 06:11 PM
Forgot to update Log.

Legs workout on Tuesday, April 4/06

3x10 Back Squats: 180 lbs.
3x6 Romanian Deadlift: 180 lbs.
3x6 Front Squats: 120 lbs.

3x8 Chin ups: Bodyweight only
3x8 Bicep Curl: 25 lbs. dumbells. I don't remember whether I completed these or not.... damn my I'm so weak.

Chest/Triceps Wednesday, April 5/06

Flat Bench: 140 lbs. x8, 150 lbs. x6, 160 lbs. x2... [I don't remember whether I did 3 reps or failed on 4th] Either way I dropped it on my stomach.. owe.

3x6 Dips: +50 lbs.
3x12,10,10 Skull Crushers: 30 lbs., 35 lbs., 35 lbs.
Overhead Tricep 1arm Extension: 15 lbs. dumbell

SkinnySadMan
04-08-2006, 05:47 PM
I'm trying KevinStarke's workout a try....

Day 4 [ Saturday ] Squat Day – April 08/06

Back Squat -

90 x 10
120 x 8
170 x 6
170 x 6
200 x 4
230 x 2

Romanian Deadlift –

150 x 10
170 x 8
180 x 6
180 x 6

Front Squat –

110 x 10
130 x 6
130 x 6
130 x 6

Hammer Curls -
15 x 10
20 x 10
20 x 8
25 x 6

DB Shoulder Press -
20 x 12
25 x 12
30 x 10
30 x 8

Lateral Raise –

15 X 10
20 X 6 *eeek*
15 X 8
15 X 8

clvmike19
04-09-2006, 01:52 PM
Still at it...very good!

SkinnySadMan
04-09-2006, 05:32 PM
lol man, I was so close to just stopping. I thought life is nothing and pointless.. weird. ****ing depression.. arrghhh

clvmike19
04-09-2006, 07:26 PM
Ive fought that before...and still do at times...dont give up.

SkinnySadMan
04-11-2006, 05:51 PM
Day 1 [Monday] Heavy Bench Day - Tuesday. April 11/06 ... I delayed it... was too lazy to workout yesterday.

BB Bench -
90 lbs. x 8
75% [ 135 ] x 6
75% [ 135 ] x 6
80% [ 145 ] x 5
80% [ 145 ] x 5
85% [ 155 ] x 3 [ I was supposed to do 4 reps ]
85% [ 155 ] x 4

Incline DB Bench -
25 x 12
35 x 8
35 x 8
50 x 4 [ I was suppose to do 6 ]

lol the 50 lbs. was weird cause I had to use two 25 lbs. plates on the dumbell. I need to buy more 10 lbs. and 5 lbs. plates...and also some 2.5 lbs. plates.

Weighted Dips -
BW x 15
BW+25 x 12
BW+45 x 6 [ I was supposed to do 10 reps ]
BW+45 x 6 [ I was supposed to do 10 reps ]

SkinnySadMan
04-12-2006, 07:45 PM
Day 2 [ Wednesday ] Deadlift Day - Wednesday, April 12/06

Deadlift -
135 x 8
225 x 6
250 x 1
280 x 2

Speed Pulls -
65% [ 180 ] x 3
65% [ 180 ] x 3
65% [ 180 ] x 3
65% [ 180 ] x 3
65% [ 180 ] x 3
65% [180 ] x 3
65% [ 180 ] x 3
65% [ 180 ] x 3

Chinups -
BW x 4
BW x 10

...Got lazy with chins so I went over to Rows:

BB Rows -
90 x 10
110 x 10
120 x 8
140 x 6

Barbell Good Mornings –

90 x 10
90 x 10
90 x 10
90 x 10

Chinups: 2x10

Rotator cuffs:

Cuban Presses -

20 lbs. (only the bar) for 3 x 10

L-Lateral Raise -

10 lbs. dumbells 1 x 10

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
04-14-2006, 06:50 PM
Day 3 [ Friday ] Speed Bench Day: April 14/06

Speed Bench -
70 x 10
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3

Close Grip Bench Press Triples -
70 x 10
100 x 6
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

Skull Crushers - If the Ez curl bar weighs 15 lbs. then .... [ ]

+10 x 12 [ 25 lbs. total ]
+20 x 12 [ 35 lbs. total ]
+30 x 10 [ 45 lbs. total ]
+40 x 10 [ 55 lbs. total ]
+40 x 8 [ 55 lbs. total ]

Tricep Overhead Extension –

15 x 12
15 x 12
15 x 12

SkinnySadMan
04-15-2006, 08:26 PM
Day 4 [ Saturday ] Squat Day – April 15/06

Back Squat -

90 x 10
130 x 8
180 x 6
180 x 6
210 x 4
230 x 2
240 x 1 [new PR]

Romanian Deadlift –

150 x 10
170 x 8
180 x 6
180 x 6

Front Squat –

110 x 10
130 x 8
140 x 6
140 x 6

Hammer Curls -
20 x 10
20 x 10
25 x 8
25 x 6

DB Shoulder Press -
25 x 10
30 x 8
30 x 8
40 x 6 [Barely]

Lateral Raise –

10 X 10
15 X 8
15 X 8
20 X 6

SkinnySadMan
04-17-2006, 09:56 PM
Hours of sleep last night: I'm guessing around 3-4, then I went to work and lift boxes varying from 1 gram to 50 lbs. or a bit more... got home and decided to be NOT lazy about my workout and that especially that it's a SHORT workout.

Day 1 [Monday] Heavy Bench Day -

BB Bench - Cool, I'm going to add 5 lbs. to each set next week.
40 x 10
70 x 8
100 x 6
75% [ 135 ] x 6
75% [ 135 ] x 6
80% [ 145 ] x 5
80% [ 145 ] x 5
85% [ 155 ] x 4
85% [ 155 ] x 4

Incline DB Bench - Man.. left shoulder kind of bothering me on these.
25 x 10
35 x 8
35 x 8
45 x 6

Weighted Dips - Sadly, my last two sets stayed the same. Hmm, could of it been the lack of sleep?
BW x 15
BW+25 x 12
BW+45 x 6 [ Was aiming for 8 reps ]
BW+45 x 6 [ Was aiming for 8 reps ]

Ughs... my back (maybe spine) is still hurting from Squat day. Must have been improper form of power cleans.

SkinnySadMan
04-17-2006, 10:39 PM
Wow I just got off my ass and decided to see if my Squat is parallel or below. I was very disappointed. It appears to be that my squat is JUST parallel, maybe a tiny bit below parallel.

I don't have spotters, so I have this little stool I use that's about 12 inches in height. I'm 5'7. Damn why couldn't this stool be 2-4 inches lower cause now I'm going to have to find a different "box"... and it's going to be a b*tch getting used to the new depth. My squat 1rm PR will probably drop like 40 lbs.

SkinnySadMan
04-19-2006, 09:36 PM
Day 2 [ Wednesday ] Deadlift Alternate [speed squats] Day: April 19/06

Speed Squats – 8 x 3

65% [ 155 ]

Speed Pulls – 8 x 3

65% [ 185 ] x 3
65% [ 185 ] x 3
65% [ 185 ] x 3
65% [ 185 ] x 3
65% [ 185 ] x 3
65% [185 ] x 3
65% [ 185 ] x 3
65% [ 185 ] x 3

BB Rows -
90 x 10
110 x 10
120 x 8
140 x 6 [ Man these feel real heavy for me ]

Chinups – BW x8 Chins, x8 Pull ups, x8 Chins, x4 Pull ups

Barbell Good Mornings –

110 x 10
110 x 10
110 x 10
110 x 10

Rotator cuffs:

Cuban Presses -

30 lbs. for 3 x 8

L-Lateral Raise -

10 lbs. dumbells 1 x 10

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

fixationdarknes
04-19-2006, 10:01 PM
Hm, looks pretty good man. I seem to be a bit unfamiliar with what your routine is like though. Keep up the ace work! :p

SkinnySadMan
04-19-2006, 11:26 PM
lol thanks, it's geared towards powerlifting. But to be honest, I don't really know what I'm doing.

Meat_Head
04-20-2006, 10:45 AM
As long as you're working hard and lifting heavy weights, you're doing fine! You can pm a mod if you want to change the name of your journal, btw.

SkinnySadMan
04-20-2006, 05:03 PM
Hehe, I guess I'll change it to something else.. don't know what though, probably something stupid, and cheezy. :)

SkinnySadMan
04-21-2006, 10:05 PM
Hours of sleep : around 4-5 hours, food eaten; not so much.

Day 3 [ Friday ] Speed Bench Day: Friday April 21/05

Speed Bench -
90 x 10
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3

Close Grip Bench Press Triples - On my last rep... my right arm started losing form, you know the casual thing your body does when trying to find an easier way to lift something.

90 x 12
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3

Skull Crushers -
+10 x 12
+20 x 12
+30 x 10
+45 x 8 [ Aiming for 10 ]
+45 x 8

Tricep Overhead Extension – Cool, I can finally do these with 20 lbs.'ers (hehe) without that feeling of "too much stress" on my elbow joint.

20 x 8
20 x 8
20 x 8

DB Shoulder Press –

25 x 10
30 x 8
30 x 8
40 x 5 and a half [ hehe... ]

Lateral Raise –

10 X 10
15 X 8
15 X 8
20 X 8

SkinnySadMan
04-22-2006, 08:04 PM
Hours of sleep: Around 9 hours, Overslept 2-3 hours (11-12 hours total) Food: Normal amount.

Day 4 [ Saturday ] Squat Day – April 22/06

Back Squat - I using a new depth...

90 x 10
130 x 8
180 x 6
180 x 6
200 x 4
220 x 1

Romanian Deadlift –

150 x 10
170 x 8
190 x 6
190 x 6

Front Squat – Using new depth...

110 x 10
120 x 8
130 x 6
130 x 6

Dumbell One-Arm Rows –

30 x 10
45 x 8
45 x 8
55 x 6

Chin-Ups – 4 x 8

Hammer Curls -
20 x 10
20 x 10
25 x 6
25 x 6

SkinnySadMan
04-24-2006, 10:29 PM
Hours of sleep: about 6-7 hours.

Day 1 [Monday] Heavy Bench Day -April 25/06 Drank a glass of coffee, then dextrose+taurine (I always take this, but normally not coffee) before workout.

BB Bench - Adding 5 lbs. to all sets next week.
90 x 12 [ Warm up ]
75% [ 140 ] x 6
75% [ 140 ] x 6
80% [ 150 ] x 5
80% [ 150 ] x 5
85% [ 160 ] x 4
85% [ 160 ] x 4

Incline DB Bench - Adding 5 lbs. to the 2nd and 3rd rep next week.
25 x 10
40 x 8
40 x 8
45 x 6 [ Still struggling a bit with last set, but actually got 6 reps and could of done extra reps if I "really" pushed. ]

Weighted Dips - Keeping weights the same next week.
BW x 15
BW+25 x 12
BW+50 x 6
BW+50 x 6 [Barely]


Rotator Cuffs:

Cuban Presses -

30 lbs. for 3 x 8

L-Lateral Raise -

15 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
04-26-2006, 07:35 PM
Day 2 [ Wednesday ] Deadlift Day: April 26/06

Deadlift –

135 x 8
240 x 6
270 x 1
300 x 1 [2nd rep…. went up probably 1-2 inches LOL…… too heavy!!! ]

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows -
90 x 10
120 x 10
130 x 8
140 x 8 [ last 3 reps were... ummm sloppy half reps ]

Chinups – BW 4 x 8


Barbell Good Mornings –

120 x 10
120 x 10
120 x 10
120 x 10

KevinStarke
04-26-2006, 07:41 PM
Barbell Good Mornings –

120 x 10
120 x 10
120 x 10
120 x 10

Hell yah! Great workout all around man. Are my eyes decieving me or is that the Coan/Phillipi routine?

SkinnySadMan
04-26-2006, 11:14 PM
Coan/Phillipi routine ?

I did a search and found your thread called "Give Powerlifting a Shot!" and found your sample routine. Now I am using it... muahahaha :D thanks to you.

KevinStarke
04-27-2006, 07:52 AM
Awww your makin me blush haha.

SkinnySadMan
04-28-2006, 10:37 PM
Day 3 [ Friday ] Speed Bench Day: April 29/06

Speed Bench - Lol Holy crap, after I finished, I realized I used a 7.5 lbs. plate on one side, and a a 10 lbs. plate on the other !!!
90 x 12
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3
60% [ 107.5 ] x 3

Close Grip Bench Press Triples - Aiming for 5 sets of 5 with same weight next week. This is the most I've ever close grip benched.. it's like a PR lol.

90 x 12
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3

Skull Crushers - Alright, keeping these the same for next week, maybe add some extra reps.

+15 x 12
+25 x 12
+35 x 10
+45 x 10 [ Barely ]
+45 x 8 [ Barely ]

I did the Shoulder Pressing before the two other isolation Tricep exercises, so I don't fully burn out my triceps... it makes my OH pressing weaker.

DB Shoulder Press –

25 x 10
30 x 8
35 x 8 [ Started to lose form... struggling around last 2 reps ]
40 x 6 [ Struggled on last 2 reps ]

Lateral Raise –

10 X 10
15 X 8
20 X 8
20 X 8


Tricep Overhead Extension – On 2nd set, I only did 6 reps with my left arm.

20 x 8
20 x 8

Tate Press:

25 x 8
25 x 8

Rotator Cuffs:

Cuban Presses -

30 lbs. (only the bar) for 3 x 10

L-Lateral Raise -

15 lbs. dumbells 1 x 12 [ form... getting... sloppy.... as... rep... go .. higher.... ]

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

karsel
04-28-2006, 11:21 PM
Nice training man, lifts are alot like mine, similar height,weight,goals :lurk: . keep it up.

SkinnySadMan
04-28-2006, 11:34 PM
Cool, I got a twin. :D

SkinnySadMan
04-29-2006, 07:22 PM
Day 4 [ Saturday ] Squat Day – April 29/06

Hamstrings to Calves Back Squat -

90 x 10
130 x 8
180 x 8 [ barely ]
180 x 6 [ barely ]
200 x 2 [ Aim’ed for 4, but only did 2 reps, 3rd rep I dropped the barbell … grinded my back, OUCH!!!! ]

****... maybe I should go back to parallel squats.. I think I'm having trouble keeping my back straight/ arched throughout the movement. I squat barefooted.

Romanian Deadlift –

150 x 10
170 x 10
190 x 8
190 x 8 [ Okay... my grip is starting to fall apart ]

Front Squat –

110 x 10
125 x 8
135 x 6
135 x 4

Dumbell One-Arm Rows –

30 x 10
50 x 8
50 x 8
60 x 6

Chin-Ups – 3 x 8 [ Got lazy and did not do the last set ]

Hammer Curls -

25 x 8
25 x 8
25 x 4
25 x 4 ...

yes I'm weak woohoo...

Since I didn't really complete my squats, I aimed for 20 rep deep squats with 140 lbs. ... but I backed out on 10th rep LOL!!!!

KevinStarke
04-30-2006, 09:24 AM
Thats some deep squatting, good efforts all around man.

SkinnySadMan
05-02-2006, 12:14 AM
Thanks Kevin, but this workout sucks!!! MY WRIST in trouble !!! :(

Day 1 [Monday] Heavy Bench Day - May 01/06

BB Bench – Relatively easy…
90 x 12
75% [ 145 ] x 6
75% [ 145 ] x 6
80% [ 155 ] x 5
80% [ 155 ] x 5
85% [ 165 ] x 4
85% [ 165 ] x 4 [ Sticking point starting to slow me down half way on the rep. Otherwise, there wasn't too much intensity. ]

Incline DB Bench -
25 x 10
45 x 8
45 x 8
45 x 8 [ struggled ]

DAMN! As I lower the dumbells, my wrists SNAPPED! It didn't break.. but I heard a snap on both wrists. It ****ing hurt ! I had to stop, I might stop working out altogether for 2-3 weeks.

I might get an X-ray on this and see what I can do.

karsel
05-02-2006, 11:50 PM
Dman man that sucks, i have little girly wrists that don't like much pressure either. Maybe you should try wrist straps if they are really vulnerable? Hope all works out fine

SkinnySadMan
05-07-2006, 07:38 PM
lol karsel, it does suck 45 lbs. dumbells too much pressure, my wrists could not support the poundage.

Anyways, well I didn't workout for the rest of that week. Anywho.....

Day 1 [Monday] Heavy Bench Day - Did this on Sunday instead, May 7/06

BB Bench – Well I injured my wrists a week ago (read above), but anyways I completed the reps with the same poundages as last week.

90 x 12
75% [ 145 ] x 6
75% [ 145 ] x 6
80% [ 155 ] x 5
80% [ 155 ] x 5
85% [ 165 ] x 4
85% [ 165 ] x 4 [ Sticking point is halfway through. ]

Incline DB Bench -

25 x 10
45 x 8
45 x 8
45 x 8 [ struggled ]

Weighted Dips - Same poundages :(
BW x 15
BW+25 x 12
BW+50 x 6 [ Struggling ]
BW+50 x 6 [Barely]

Rotator Cuffs –

Cuban Presses -

30 lbs. for 3 x 8

L-Lateral Raise -

15 lbs. dumbells 1 x 8 <---- [ I should use 10 lbs. ]

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

I did some unplanned forearm isolation work:

Reverse wrist curls -

15 lbs. dumbells for 1 set ... I barely did like 5-8 reps
10 lbs. dumbells for 2 sets

Behind the back barbell wrist curl -

70 3 x 12 [ Easy...should increase +20 lbs. next week ]

Normal Wrist curls -

25 lbs. dumbells 3 x 12

Did some more reverse wrist curls -

1 set with 10 lbs. dumbells, these felt more comfortable for some reason.

Tried to build myself a wrist roller, and failed miserably... lol wasted like 20 mins of my workout.

Newbie grippers (the ones from Wall-mart LOL)

3 x 12 squeezes each hand.

Decided to play with plate curls -

10 lbs. plate for 3 x 12

SkinnySadMan
05-07-2006, 07:40 PM
I'm going to put some ice on my wrists. lalalalala......

SkinnySadMan
05-09-2006, 08:53 PM
Day 2 [ Wednesday ] Deadlift Day: I actually did this on Tuesday, May 09/06

Deadlift – The goal is 340 deadlift x 1 It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

140 x 8
240 x 6
270 x 1
300 x 1
300 x 1 [ I think my back was starting to round... Uh Ohhhhh ]

Speed Pulls – 8 x 3 Bah... I may have to watch out on how fast I'm pulling and keeping my back straight.

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows - keep the same poundages next week.
90 x 10
120 x 8
130 x 8
140 x 4 [ 5th and 6th rep were half reps  The first 4 reps…. Well it feels heavy for me  ]

Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

BW x 8
BW+25 lbs. x 5
BW+35 lbs. x 4
BW+50 lbs. x 3


Barbell Good Mornings – Do 4 sets of 10 next week.

130 x 8
130 x 8
130 x 8
130 x 8

SkinnySadMan
05-11-2006, 10:34 PM
I didn't do this wokout last week because I hurt my wrists. It's still hurting a but......

Day 3 [ Friday ] Speed Bench Day: I actually did this on thursday may 11/06.

Speed Bench -
90 x 12
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3

Close Grip Bench Press Triples – Work up to 5 sets of 5

90 x 12
150 x 5
150 x 4 [ 5th rep failure.. had to grind the barbell off me. ]
150 x 4
150 x 3
150 x 3

Skull Crushers -
+10 x 12
+20 x 12
+30 x 10
+40 x 10 [ Struggling… almost failure. ]
+40 x 7 [ Failure on 8th rep. ]

Tricep Overhead Extension – Forgot how much I completed, but I know my left arm is lagging behind 1-2 reps.

20 x 8
20 x 8 [ I think i did 7 with my left arm. ]
20 x 8 [ I think i did 7 with my left arm. ]

SkinnySadMan
05-13-2006, 08:49 PM
Day 4 [ Saturday ] Squat Day – May 13/06

Hamstrings to Calves Back Squat -

90 x 10
110 x 8
160 x 8
160 x 8
180 x 4
200 x 1

Romanian Deadlift – Grip strength falling behind on last set.

150 x 10
170 x 8
190 x 6
190 x 6

Front Squat –

90 x 10
125 x 6
125 x 6
125 x --- Passed out... then woke up and found myself under the barbell. LOL....

Dumbell One-Arm Rows –

30 x 10
50 x 10
50 x 10
60 x 6

Chin-Ups –

BW x 8, x 5 ... I got lazy didn't want to continue anymore...

Anyways if I DID CONTINUE... I planned on doing more FOrearm work:

Hammer Curls –

25 x 6
25 x 6
25 x 4
25 x 4

Reverse Wrist Curl –

10 lbs. 2 x 8

Behind the back Wrist Curl –

80 lbs. 2 x 8

Wrist Curl –

25 lbs. 3 x 10

Plate Curls – 2 x 8

SkinnySadMan
05-15-2006, 09:25 PM
There wasn't much improvement this session.

Day 1 [Monday] Heavy Bench Day - May 15/06

90 x 12
75% [ 150 ] x 6
75% [ 150 ] x 6
80% [ 160 ] x 5
80% [ 160 ] x 5
85% [ 170 ] x 2 [ I must of lost form or something… barbell started wobbling so I racked. ]
85% [ 170 ] x 3 [ Hehe, 3rd rep almost failure…. Phew. ]

Incline DB Bench – Keeping these poundages the same until they feel easy.
25 x 10
45 x 8
45 x 8
45 x 8 [ Damnit I’m still struggling. ]

Weighted Dips – Got weaker….

BW+25 x 10
BW+25 x 10
BW+50 x 5 [ Was suppose to be 6 reps ]
BW+50 x 4 [ Was suppose to be 6 reps ]

Lateral Raise –

10 X 10
15 X 8
15 X 8
15 X 8



Rotator Cuffs –

Cuban Presses -

30 lbs. for 3 x 10

L-Lateral Raise -

10 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
05-17-2006, 08:33 PM
Day 2 [ Wednesday ] Deadlift Alternate Day: May 17/06

This workout took almost 2 hours.

45 seconds to 1 minute rest after each set for speedy sets.

Speed Box Squats – 8 x 3 [ Off a 12’ box, I am not sure if my ATF squat will benefit from this at all. ]

65% [ 155 ] –

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows - keep the same poundages next week. Work up to 10 full reps for each set.
90 x 10
120 x 10
130 x -(5??)- [ I counted 5 proper reps, then the rest of the couple reps were just half assed.]
140 x 4 [ 5th and 6th rep were half reps  The first 4 reps…. Well it feels heavy for me ] Anyways I actually tried to do more, but bah... I don't know what to say.

Chinups – Wrists are hurting… a bit. Work up to 5 full reps on each set.

BW x 8
BW+25 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 3 [ Grip…….. ]

Barbell Good Mornings –

140 x 6
140 x 6
140 x 6
140 x 6

Military Press –

90 x 6
90 x 6
90 x 6
90 x 6 [ Started to struggle on the 5th and 6th reps ]

Lateral Raise – Hehe, I practically just tossed these… improper form lol. You are supposed to do these in a conrolled manner, right ?

15 lbs. 1 x 12
20 lbs. 1 x 12

Front Raise –

15 lbs. 2 x 12

SkinnySadMan
05-19-2006, 10:47 PM
Day 3 [ Friday ] Speed Bench Day: May 19/06

Speed Bench –

90 x 12
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3

Close Grip Bench Press Triples – Work up to 5 sets of 5

90 x 12
150 x 5
150 x 5
150 x 5
150 x 5
150 x 3 [ Failed on 4th, had to grind barbell off me. ]

Skull Crushers – Heh… same difficulty as last week, no changes…. Although I did push a few extra reps with the Close Grip Benching.

+10 x 12
+20 x 12
+30 x 10
+40 x 10 [ Struggling… almost failure. ]
+40 x 7 [ Failure on 8th rep. ]

Tricep Overhead Extension –

Right Arm:

20 x 8
20 x 8
20 x 5
15 x 11 [ Failure on 12th. ]

Left Arm:

20 x 8
20 x 8
20 x 5
15 x 8 [ Failure on 9th. ]

Some pumped pics, barely 140 lbs. bodyweight. I noticed my left traps are bigger than my right... or could be the weird angle.. or maybe one is just more tired than the other?? Lol.

SkinnySadMan
05-21-2006, 12:49 AM
Day 4 [ Saturday ] Squat Day – Finished at 2:30 a.m. Sunday, May 21/06

Got 2 hours of sleep, went to work for 9 hours, went home sleep for about 3-4 hours.... work out. Tonight I get 4-5 hours of sleep and work again.

Hamstrings to Calves Back Squat -

90 x 10
120 x 8
170 x 6
170 x 6
180 x 4
200 x 2

Romanian Deadlift – Grip strength falling behind on last set.

150 x 10
170 x 8
190 x 6
190 x 8  [ +2 reps improvement ]

Front Squat –

130 x 5
130 x 6
130 x 6

Dumbell One-Arm Rows –

30 x 10
55 x 6
55 x 6
60 x 6

Chin-Ups –

BW 3 x 8
BW 1 x 6, 2 negatives

Hammer Curls –

25 x 6
25 x 6
25 x 4
25 x 4

Reverse Wrist Curl –

10 lbs. 2 x 8

Behind the back Wrist Curl –

80 lbs. 2 x 8

Plate Curls – 2 x 8

SkinnySadMan
05-22-2006, 08:23 PM
Day 1 [Monday] Heavy Bench Day - may 22/06

90 x 12
75% [ 150 ] x 6
75% [ 150 ] x 6
80% [ 160 ] x 5
80% [ 160 ] x 5
85% [ 170 ] x 3 [ Nope… not yet. (4 reps is goal) ]
85% [ 170 ] x 3

Incline DB Bench – Keeping these poundages the same until they feel easy.
25 x 10
45 x 8
45 x 8
45 x 6 [ I did 8 reps last week…wtf ]

Weighted Dips –

BW+25 x 10
BW+25 x 10
BW+50 x 8
BW+50 x 5 [ Aiming for 8 reps. ]

Rotator Cuffs –

Cuban Presses -

35 lbs. for 3 x 8

L-Lateral Raise -

10 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
05-24-2006, 08:51 PM
Day 2 [ Wednesday ] Deadlift Day: May 24/06

Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

140 x 8
240 x 6
280 x 1
300 x 2 [ A new PR. Okay.. well the 2nd rep was barely acceptable because the bar was slipping off my hand. ]
300 x 1

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows - keep the same poundages next week. Work up to 10 full reps for each set.
90 x 10
120 x 8
130 x 8
135 x 8 [ After 5 reps I just started using leg drives… sloppy. ]

Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

BW+25 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 3
BW+50 lbs. x 2 and a half


Barbell Good Mornings – Try to aim for 4 x 10 next week.

140 x 8
140 x 8
140 x 8
140 x 8 [ I think my back was starting to round. ]

Military Press – Added +6 total reps this week, a PR.

90 x 8
90 x 8
90 x 8 [ The last 2 reps was sloppy and I used a leg drive. ]

Lateral Raise –
15 lbs. 2 x 8

Front Raise –

15 lbs. 2 x 8

LiFtHaTiRoN
05-24-2006, 10:13 PM
Nov. 16/05 1:46 a.m.'

2 minutes rest after each set, 3-4 mins rest after each exercise.

3x12 Back Squats: 90 lbs.
3x12 Front Squats: 70 lbs.
3x12 Overhead Squats: 50 lbs.
3x12 Romanian Deadlift: 120 lbs. (Hmmm...knees were shaking so much lol)

Daaaaammmmnnn, so weak.
You should cut down your rest time between sets at a max of 1:30 and after excersizes 1:30 too. 2 minutes, and 3-4 minutes rest is way too long, your muscles are able to regain their strenght, and fight the fatigue in that time, its not how much weight you can lift for that time, its how tired you can get your muscles in that time. Worry about stimulating a response in the central nervous system. Cut the rest time down and you will see improvements fast.

SkinnySadMan
05-24-2006, 11:16 PM
Yeah I think that was a major mistake I did when I was doing a 8-12 range. :( Anyways I'm resting 3-4 minutes on the major heavy compounds (Bench, squat, deadlift), and 2 minutes rest for the assisstance work, and 1 minute on isolation work.

SkinnySadMan
05-25-2006, 01:46 AM
lol I can only do 40 regular flat pushups non-stop. Jeeeez....

probably 1-2 one handed pushups.

Clifford Gillmore
05-25-2006, 01:48 AM
Your chest is massive!

SkinnySadMan
05-26-2006, 09:17 PM
Massive for real -- I wish :D .. massive for my size? I guess so. :D lol

Day 3 [ Friday ] Speed Bench Day: May 26/06

Speed Bench –

90 x 12
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3

Close Grip Bench Press Triples – Work up to 5 sets of 5 <--- *BOOM* Goal reached. Time to bump it up +5 lbs. next week. Same goal... 5x5 with 155 lbs.

90 x 12
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Skull Crushers – Well…. Still the EXACT same reps as last week.

+10 x 12
+20 x 12
+30 x 10
+40 x 10 [ Struggling… almost failure. ]
+40 x 7 [ Failure on 8th rep. ]

Tricep Overhead Extension –

20 x 8 [ left arm is about 1-2 reps weaker. ]
20 x 8

Tate Press -

25 lbs. 2 x 8 [ Struggling on these lol. ]

Rotator Cuffs –

Cuban Presses -

35 lbs. for 3 x 8

L-Lateral Raise -

10 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

SkinnySadMan
05-28-2006, 09:45 PM
Day 4 [ Saturday ] Squat Day – Actually did this on Sunday, May 28/06

Hamstrings to Calves Back Squat -

90 x 10
120 x 8
170 x 6
170 x 6
180 x 6 [ +2 rep PR. ]
200 x 2

Romanian Deadlift – This is a new PR for sets/reps.

200 x 6
200 x 6
200 x 6

Front Squat – Felt weaker on these....

130 x 5
130 x 6
130 x 4

*** I GOT LAZY AND DIDN'T DO THE REST OF MY WORKOUT ***

Dumbell One-Arm Rows –

30 x 10
55 x 6
55 x 6
60 x 6

Chin-Ups –

BW 3 x 8
BW 1 x 6, 2 negatives

Hammer Curls –

25 x 6
25 x 6
25 x 4
25 x 4

Reverse Wrist Curl –

10 lbs. 2 x 8

Behind the back Wrist Curl –

80 lbs. 2 x 8

Plate Curls – 2 x 8

SkinnySadMan
06-04-2006, 06:59 PM
It's been almost a week... I wanted a break because.. uuuh I'm lazy. Tomorrow on Monday is Bench Press day.... or chest day.

Anyways, I got a new PR today, 200 lbs. x1 on Flat Bench press. I'm currently at 1.428 ratio for 1 rm.

SkinnySadMan
06-05-2006, 10:11 PM
Week 1

Day 1 [Monday] Heavy Bench Day – Monday, June 05/06

Going to try and add +5 lbs. to all sets next week, and work from there.

90 x 12
75% [ 140 ] x 6 [ Lol I was suppose to have 150 lbs. on the barbell… oh well. ]
75% [ 140 ] x 6
80% [ 160 ] x 5
80% [ 160 ] x 5
85% [ 170 ] x 4
85% [ 170 ] x 4

Incline DB Bench – Keeping these poundages the same until they feel easy.
25 x 10
45 x 8
45 x 8
45 x 7 [ Well I tried pushing for 8th but the iron won. Anyways I don’t want to stick with the 45s so I’m going to use 50s for 3x5 next week and work from there. ]

Weighted Dips – Going to add +5 lbs. (55 lbs. total) next week for 3x7 and work from there.

BW+50 3x6
BW+50 1x8

Rotator Cuffs –

Cuban Presses -

35 lbs. for 3 x 8

L-Lateral Raise -

10 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

SkinnySadMan
06-07-2006, 09:16 PM
Week 1

Day 2 [ Wednesday ] Deadlift Day:

Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

140 x 8
240 x 6
280 x 1
300 x 2 [ A new PR. Okay.. well the 2nd rep was barely acceptable because the bar was slipping off my hand. ]
300 x 1 [ Tried for a double but couldn’t even get it off the ground. ]
300 x 0 [ Barbell slips off from hands halfway through ROM. ]

Well, I don't think this is working out for me, I think I'll do 3 x 3 at 280 lbs. next time.

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows – Try for 3 x 8 next week.

130 lbs. 4 x 6

Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set. These stayed the same from last week.

BW+25 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 3
BW+50 lbs. x 3 [ I did 2 negatives after. ]

Barbell Good Mornings – Add +5 lbs. next week at 3 x 6

140 x 8
140 x 8
140 x 8

Military Press – Added +5 lbs. this week.

95 x 6
95 x 6
95 x 7 [ I tried to go for 8 but 7th was too hard. ]

Lateral Raise – I used less momentum this time.

20 lbs. 2 x 6

Front Raise –

20 lbs. 2 x 6

Workout finished!! *drinks down shake* ... TIME TO PLAY SOME BATTLEFIELD 2: MODERN COMBAT BABY!!!!!!!!!! WOoOooooOHhhh....!!!!

SkinnySadMan
06-09-2006, 09:52 PM
Week 1


Lol easy workout, actually doing the rotator cuffs was harder!!! I had a cup of coffee, then after I drank down 25g of Fructose, and 50g of Dextrose with 2 cups of water, along with 5g of Taurine.

Day 3 [ Friday ] Speed Bench Day: I'll do 120 lbs. next week.

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3
60% [ 115 ] x 3

Close Grip Bench Press Triples – Try to work to a full 5 x 5.


155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Skull Crushers – I changed these to 3 x 6

+50 x 6
+50 x 6
+50 x 6 [ Struggling….it was do-able but it was getting hard. ]

Tricep Overhead Extension – These felt easier.

20 x 8
20 x 8

Tate Press – These also felt easier.

25 lbs. 2 x 10

Rotator Cuffs –

Cuban Presses -

35 lbs. for 3 x 10

L-Lateral Raise -

10 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
06-10-2006, 10:46 PM
Week 1


Day 4 [ Saturday ] Squat Day –

Hamstrings to Calves Back Squat - Bah... I don't know, these seems hard to increase, maybe it's all in my head >> giving up too easily perhaps.

90 x 10
140 x 8
170 x 8 [ I did 6 reps last week. ]
170 x 5 [ I did 6 reps last week. ]
180 x 5 [ I did 6 reps last week. ]
200 x 1 [ I did 2 reps last week... I actually had to ditch the barbell on 2nd rep because I failed. ]

Front Squat – Hmm, these felt a bit more solid.

130 x 6 [ I did 5 reps last week. ]
130 x 6
130 x 6 [ I did 4 reps last week. ]


Romanian Deadlift – Grip strength falling behind on last set.

200 x 8
200 x 8
200 x 6 [ Could of did more but… GRIP ISSUES. ]

Dumbell One-Arm Rows – Try for 3 x 8 next week.

60 x 6
60 x 6
60 x 6

Chin-Ups –

BW 2 x 8
BW 1 x 5 [ I was weaker with these this session. ]
BW 1 x 3 negatives.

Hammer Curls –

25 x 6
25 x 6
25 x 6

Reverse Wrist Curl –

10 lbs. 2 x 10

Behind the back Wrist Curl –

90 lbs. 2 x 6

Deadlift static hold –

90 lbs. 2 x 1 minute holds

Forgot to do plate pinch curls lol.

SkinnySadMan
06-12-2006, 10:49 PM
Week 2

Day 1 [Monday] Heavy Bench Day – Keep these poundages the same for next week.

90 x 12
75% [ 155 ] x 6
75% [ 155 ] x 6
80% [ 165 ] x 5
80% [ 165 ] x 5
85% [ 175 ] x 4 [ Struggling on 4th rep. ]
85% [ 175 ] x 3 [ Tried for 4th rep. ditched the barbell, got stuck at around 3-4 inches off the chest. ]

Incline DB Bench – I'll use 50 lbs. dumbells next week for 3 x 6, or maybe 3 x 4.

45 x 8
45 x 8
45 x 8 [ Just barely…. BARELY. ]

Weighted Dips – Forgot to add +5 lbs. so I tried to do 3 x 8. Do +60 lbs. next week but do 3 x 4

BW+50 2 x 8
BW+50 1 x 6 [ Failure at 7th. ]

No rotator cuffs for this week.

SkinnySadMan
06-14-2006, 07:52 PM
Week 2

Day 2 [ Wednesday ] Deadlift Alternate Day: June 14/06

Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

65% [ 135 ] – 8 x 3

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows – Try for 3 x 8 next week.

135 lbs. 4 x 6


Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

BW+35 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 3
BW+50 lbs. x 3
BW x 10 [ I did 10 partials, from the top to bottom half of ROM. ]
BW x 8 [ I did 8 partials, from the top to bottom half of ROM. ]

Barbell Good Mornings – Try for 3 x 8 next week.

145 x 6
145 x 6
145 x 6

Military Press – Added +5 lbs. this week.

100 x 6
100 x 6
100 x 6 [ Starting to struggled 5th and 6th rep but wasn't too difficult. ]

Lateral Raise – I used less momentum this time.
20 lbs. 2 x 8

Front Raise –

20 lbs. 2 x 8

SkinnySadMan
06-16-2006, 07:09 PM
Week 2

Day 3 [ Friday ] Speed Bench Day:

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3

Close Grip Bench Press Triples – Try to work to a full 5 x 5.


155 x 4
155 x 4
155 x 4
155 x 4
155 x 4


Skull Crushers – Try to add +5 lbs. next week for 3 x 6.

+50 x 8
+50 x 8
+50 x 8 [ Struggling….almost failure. ]

Tricep Overhead Extension – Keep these the same for next week.

25 x 6
25 x 6

Tate Press –

30 lbs. 1 x 6
25 lbs. 1 x 12

No rotator cuffs today.

SkinnySadMan
06-18-2006, 08:25 PM
Week 2


Day 4 [ Saturday ] Squat Day – June 18/06

Hamstrings to Calves Back Squat - Almost no improvement.

90 x 10
140 x 8
170 x 8
170 x 6 [ Last week I did 5 reps. ]
180 x 5 [ same as last week. ]
200 x 3 [ lol.. a small PR improvement. ]

Front Squat – Hmm, try to work up to 3 x 6 from here.

140 x 3
140 x 3
140 x 3


Romanian Deadlift – Grip strength falling behind on last set. Do 210 lbs. for 3 x 5 next week.

200 x 8
200 x 8
200 x 8 [ GRIP …. Ahh it’s slipping away from hands. ]

Dumbell One-Arm Rows – Use 65 lbs. for 3 x 6 next week.

60 x 8
60 x 8
60 x 8 [ Lol these sets were getting sloppy…]

Chin-Ups –

BW 1 x 8
BW 1 x 5
BW 1 x 5 [ I was weaker with these this session. ]
BW 1 x 8 [ Partials from top to half of ROM. ]
BW 1 x 6 [ Partials from bottom to half of ROM. ]

Hammer Curls –

25 x 6
25 x 6
25 x 6

Reverse Wrist Curl –

10 lbs. 2 x 10


Deadlift static hold –

190 lbs. 2 x 30 second holds


Behind the back Wrist Curl –

100 lbs. 2 x 6

SkinnySadMan
06-19-2006, 09:49 PM
Week 3

Hours of sleep today: 2 hours.

Day 1 [Monday] Heavy Bench Day – June 19/06

Barbell Flat Bench Press - Add +5 lbs. next week to all sets.

90 x 12
75% [ 155 ] x 6
75% [ 155 ] x 6
80% [ 165 ] x 5
80% [ 165 ] x 5
85% [ 175 ] x 4 [ Struggling on 4th rep. ]
85% [ 175 ] x 4 [ Barely. ]

Incline DB Bench – Added +5 lbs. this week at 3 x 6. It was rather easy.

50 lbs. 3 x 6

Weighted Dips – Added +5 lbs. this week at 3 x 6.

BW+55 3 x 6 [ Last 2 reps were getting hard, otherwise it was almost easy. ]

Rotator Cuffs –

Cuban Presses -

35 lbs. for 3 x 10

L-Lateral Raise -

15 lbs. dumbells 1 x 6

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
06-21-2006, 10:06 PM
Week 3

Day 2 [ Wednesday ] Deadlift Day: June 21/06

Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

140 x 8
240 x 6
280 x 3
280 x 3
280 x 3
280 x 3

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows – Crap, I forgot that I used 135 lbs. last week, damnit.

130 lbs. 3 x 8 [ I kind of hitched the last rep. ]

Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

BW+35 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 3
BW+50 lbs. x 4

Lol forgot to do the partials.

Barbell Good Mornings – PR of +4 total reps this week.

140 x 10
140 x 10
140 x 8 [ ROM started to get smaller. Wouldn't want to snap my lower back in half. ]

Military Press – PR of +3 total reps this week.

100 x 8
100 x 8
100 x 5 [ I tried to go for 8 but 6th was failure. ]

Lateral Raise – Keep this the same next week.

20 lbs. 2 x 10

Front Raise – Keep this the same next week.

20 lbs. 2 x 10

fixationdarknes
06-21-2006, 11:38 PM
Good session skinny. I say the Deadlift goal is very possible. Just keep eating and have confidence when pulling that crap! Just do it!

karsel
06-22-2006, 05:57 PM
Havent dropped in for a while. Looking strong, keep it up mate.

SkinnySadMan
06-23-2006, 10:18 PM
Thanks for dropping by, I don't really respond to the training journals either (when I got something to say, 3 other people had already said it)... I read some journals from time to time though.

ottomanart
06-23-2006, 10:26 PM
Hours of sleep today: 2 hours.

Wow... whats up with that....?!?!?!?!

The lifting looks good man. Keep at it!:thumbup:

SkinnySadMan
06-23-2006, 11:47 PM
I have delayed sleep phase syndrom. I don't work full time so my schedules get changed sometimes.

I shoulda took melatonin that night.

SkinnySadMan
06-24-2006, 01:44 AM
Week 3

Day 3 [ Friday ] Speed Bench Day: June 24/05 (It's 3:42 a.m. just finished my workout lol...practically Saturday :D )

Speed Bench – Use 125 lbs. next week.

90 x 12 (Not speed, just warm-up)
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3

Close Grip Bench Press Triples – This was rather easy, I struggled the most on very last rep, still I didn’t struggle too much. +5 lbs. next week at 5 x 4.


155 x 5
155 x 5
155 x 5
155 x 5
155 x 5

Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

+55 x 6
+55 x 6
+55 x 5 [ Struggling a lot...did not go for 6th ]

Tricep Overhead Extension – Keep these the same for next week.

25 x 6
25 x 6

Tate Press –

25 lbs. 1 x 12
25 lbs. 1 x 12

Rotator Cuffs –

Cuban Presses – Not sure if I’m doing these properly lol.

35 lbs. for 3 x 12

L-Lateral Raise -

15 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

SkinnySadMan
06-24-2006, 08:03 PM
Week 3

Day 4 [ Saturday ] Squat Day – June 24/06

Hamstrings to Calves Back Squat – I hate squats. God damnit I hate doing squats. Holy crap, damn man I hate doing squats!

90 x 10
140 x 8
170 x 6 [ Did 8 reps last week. ]
170 x 6
180 x 5
200 x 2 [ Did 3 reps last week. ]

Front Squat – PR of +6 total reps from last week.

140 x 4
140 x 5
140 x 6


Romanian Deadlift – Alright, this is ridiculous. I am RDLing more than I can ATF squat, my forearms can’t even keep up with the intensity. I’m either going to drop these poundages or change the exercise. Negative -4 total reps this week.

200 x 8
200 x 6
200 x 6

Dumbell One-Arm Rows – Hmm I think this is the part where I get stuck.

60 x 8
60 x 8
60 x 8

Hammer Curls –

25 x 8
25 x 8
25 x 8

Reverse Wrist Curl –

15 lbs. 2 x 10

Behind the back Wrist Curl –

100 lbs. 2 x 8

Deadlift static hold –

200 lbs. 2 x 30 second holds

Chin-Ups –

BW 3 x 8
BW 1 x 5 [ Partials from top to half of ROM. ]
BW 1 x 5 [ Partials from bottom to half of ROM. ]

SkinnySadMan
06-26-2006, 08:16 PM
Week 4

Day 1 [Monday] Heavy Bench Day –

90 x 12
75% [ 160 ] x 6
75% [ 160 ] x 6
80% [ 170 ] x 5
80% [ 170 ] x 5
85% [ 180 ] x 3 [ Failed half way of ROM, tried to fight it but… bah nothing. I nailed my pelvis bone with the barbell..didn't hurt though. ]
85% [ 180 ] x 3 [ Barely. Almost gave up on last one. ]

Incline DB Bench – I hate getting into position with these.

50 lbs. 1 x 7
50 lbs. 1 x 7
50 lbs. 1 x 6 [ Almost failure. ]


Weighted Dips –

BW+55 3 x 6 [ These felt easier than last week. ]

Rotator Cuffs –

Cuban Presses -

35 lbs. for 3 x 12

L-Lateral Raise -

15 lbs. dumbells 1 x 12 [ I rested inbetween some reps lol. ]

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
06-29-2006, 08:21 PM
Week 4

Day 2 [ Wednesday ] Deadlift Alternate Day: June 29/06

Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

65% [ 135 ] – 8 x 3

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows – I used a more upright position.

140 lbs. 4 x 6 [ These were rather easy. ]

Chinups – Work up to 5 full reps on each set.

BW+35 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 4
BW+50 lbs. x 4


Barbell Good Mornings – Going to keep these the same.

140 x 10
140 x 8
140 x 10

Military Press – Holy crap, I remember when my 1 rep max for this was 110 lbs. ! I can rep it out now! I could of got 3 x 6.

110 x 5
110 x 5
110 x 5

Lateral Raise –

25 lbs. 2 x 6

Front Raise – PR of +4 total reps this week.

25 lbs. 2 x 6

SkinnySadMan
06-29-2006, 09:51 PM
This is what my typical average day would look like on days I work out:

2:00 p.m. [ Wake up ] - Drink a Protein Shake
3:00 p.m. [ Breakfast ]
6:00 p.m. [ Lunch ]
7:30 p.m. [ Drink pre-workout water; this ain't no shake but just water+dextrose+taurine. ] - Most of the time I drink coffee before.

8:00 p.m. [ Work out ]
10:00 p.m. [ Post Workout Shake+Creatine+Taurine. ]
11 p.m. [ Eat food ]

...Stay up the rest of the night and eat more food if I feel like it.

SkinnySadMan
06-30-2006, 09:23 PM
Week 4

Day 3 [ Friday ] Speed Bench Day:

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3

Close Grip Bench Press Triples – These were rather easy/

160 x 4
160 x 4
160 x 4
160 x 4
160 x 4 [ Getting the last rep was “almost” hard, otherwise easy. ]

Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

+50 x 6
+55 x 6
+55 x 5
+50 x 5 [ Not sure if I should keep these the same or just lower the weight and go for more reps. ]

Tricep Overhead Extension – Keep these the same for next week. I was like 1 rep weaker for these this week.

25 x 6
25 x 6

Tate Press –

25 lbs. 1 x 10 [ -2 reps from last week. ]
25 lbs. 1 x 12

Rotator Cuffs –

Cuban Presses – Not sure if I’m doing these properly lol.

40 lbs. for 3 x 8

L-Lateral Raise -

15 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
07-04-2006, 12:13 AM
WOAH!! I skipped Squat day because I was lazy!!!!

Anyways...

Week 5

Day 1 [Monday] Heavy Bench Day – June 03, 2006

90 x 12
75% [ 160 ] x 6
75% [ 160 ] x 6
80% [ 170 ] x 5
80% [ 170 ] x 5
85% [ 180 ] x 4 [ Barely. ]
85% [ 180 ] x 4 [ Barely. ]

Incline DB Bench –

50 lbs. 1 x 7
50 lbs. 1 x 8
50 lbs. 1 x 7 [ Almost failure on 7th. ]


Weighted Dips –

BW+55 2 x 8
BW+55 1 x 6

Abdominals – Man I had this pretty scary cramping up incident after the knee raises

Saxon Side Bends –

20 2 x 6
15 1 x 6

BW Hanging Leg raises - After the 2nd set I experienced PAINFULL stomach cramps. My abs were uncoordinately contracting ON THEIR OWN!!!!! It felt like my intestines were going to explode and I was going to die if it lasted any longer.

2 x 8
1 x 6

BW Sit ups -bodyweight only.

Rotator Cuffs – No rotator cuffs for this week.

SkinnySadMan
07-05-2006, 11:09 PM
Week 5

Day 2 [ Wednesday ] Deadlift Day: July 06/06 as I am posting this.

Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

140 x 8
240 x 6
280 x 5 [ +2 reps PR. ]
280 x 5 [ +2 reps PR. ]
280 x 5 [ +2 reps PR. ]
280 x 3


Speed Pulls – 8 x 3 *** no speed pulls this session ( July 05/06 )

BB Rows – Added 10 lbs. this week. Was having some trouble doing full ROM though.

150 lbs. 3 x 6

Chinups – Work up to 5 full reps on each set.

BW+35 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 2
-- I backed out… got lazy.

Lol forgot to do the partials.

Barbell Good Mornings – Added +10 lbs. this week.

150 3 x 6

Military Press –

110 lbs. 2 x 6
110 lbs. 1 x 4

Lateral Raise – 25s too heavy stick with the 20s.

25 lbs. 1 x 6, 1 x 4
20 lbs. 1 x 8

Front Raise – Keep this the same next week.

20 lbs. 1 x 10, 1 x 12

SkinnySadMan
07-08-2006, 10:47 PM
Week 5 Forgot to post this...posting it today.

Day 3 [ Friday ] Speed Bench Day: July 7, 2006

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3

Close Grip Bench Press Triples – These were rather easy/

160 x 5
160 x 5
160 x 5
160 x 5
160 x 5 [ Almost failure on 5th rep, losing form as well. ]

Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

+50 3 x 6 [ Almost failure on last set last rep. ]

Tricep Overhead Extension – Keep these the same for next week.

25 x 6
25 x 6

Tate Press –

25 lbs. 1 x 12
25 lbs. 1 x 12

Hanging Knee raise (or leg lifts… whatever…) –

BW 3 x 12 – Hell, I have no idea what I could do to add weight.

Saxon Side Bends –

20’s 3 x 6

Rotator Cuffs – No rotator cuffs this week.

SkinnySadMan
07-08-2006, 10:51 PM
Week 5

Day 4 [ Saturday ] Squat Day – July 9, 2006 12:51 A.M.

Hamstrings to Calves Back Squat – Aim for 3 x 8 next week.

140 x 8
180 x 6
180 x 6
180 x 6

Front Squat – Aim for 3 x 7 next week.

140 x 6
140 x 6
140 x 4


Romanian Deadlift – I dropped the weight down by negative 40 lbs. I don’t know why but I just did. Do 170 lbs. 3 x 10 next week.

160 lbs. 3 x 10

Dumbell One-Arm Rows – Add +5 lbs. next week at 3 x 6.

60 x 6
60 x 6
60 x 6

Pull Ups –

BW 3 x 6
Partials x 6
Partials x 6

Hammer Curls –

25 3 x 6

EZ-Curl bar Reverse Wrist Curls –

+30 lbs. (15 lbs. on each side) – 3 x 6



Deadlift static hold –

200 lbs. 1 x 40 seconds [ I could barely do 30 seconds before. ]
200 lbs. 1 x 25 seconds [ Felt a sharp pain somewhere on my back so had to stop. ]
200 lbs. 1 x 30 seconds [ Ouch, my hands…]

SkinnySadMan
07-10-2006, 09:30 PM
Week 6

Day 1 [Monday] Heavy Bench Day – July 10/06

Flat Bench Press - Added +5 lbs. to all sets this week.

90 x 12
75% [ 165 ] x 5 [ Aim for 6 reps next week. ]
75% [ 165 ] x 5 [ Aim for 6 reps next week. ]
80% [ 175 ] x 5
80% [ 175 ] x 5
85% [ 185 ] x 3 [ barely. Aim for 4 reps next week. ]
85% [ 185 ] x 3 [ barely. Aim for 4 reps next week. ]

Incline DB Bench – Add +5lbs. at 3 x 5 next week.

50 lbs. 1 x 8
50 lbs. 1 x 8
50 lbs. 1 x 8


Weighted Dips – I have a video if these, if anyone wants to see them I’ll post them on YouTube, I also have a video of the incline pressing.

BW+60 3 x 6

Abdominals –

BW Hanging Leg raises –

BW 2 x 12
BW 1 x 9...rest a bit +3.

Saxon Side Bends –

15’s 3 x 6

BW Sit ups – 3 x 15

Rotator Cuffs –

Cuban Presses -

40 lbs. for 3 x 8

L-Lateral Raise – [ No rest, must do right after the Cuban Pressing. ]

15 lbs. dumbells 1 x 4… had to stop for a bit… 1 x 8

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

SkinnySadMan
07-12-2006, 10:01 PM
Week 6

Day 2 [ Wednesday ] Deadlift Alternate Day: July 12/06

Tested for 1 rep max on parallel squats, I did 90 x 8, 140 x 6, 230 x 1, 240 x 1, 250 x 1, and then 260 x 1. New PR = 260

Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

65% [ 135 ] – 8 x 3

Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows – [ Form getting sloppy...like bouncing the barbell. ]

150 lbs. 3 x 8

Chinups – Work up to 5 full reps on each set.

BW+35 lbs. x 5
BW+35 lbs. x 5
BW+50 lbs. x 3
BW+35 lbs. x 4…+2 [ ****EGO CHECK**** ]


Barbell Good Mornings – Do Try for 4 x 8 next week.
150 4 x 6

Military Press – ****ing wrists...

110 3 x 6 [ Last set was pretty hard, and my wrist is getting messed up. ]

Lateral Raise –

20 2 x 8

Front Raise –

20 lbs. 2 x 12

SkinnySadMan
07-15-2006, 10:15 PM
Damn forgot to post the Friday workout.

Here it is:

Week 6

Day 3 [ Friday ] Speed Bench Day: July 14/06

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3
60% [ 125 ] x 3

Close Grip Bench Press Triples – These were rather easy.

170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

+50 4 x 6 [ Left Elbow = Starting to feel a sharp pain on the last set. ]

Tricep Overhead Extension – Keep these the same for next week.

25 x 6
25 x 6

Tate Press –

25 lbs. 1 x 14
25 lbs. 1 x 14

Hanging Knee raise (or leg lifts… whatever…) –

BW 2 x 15 – Hell, I have no idea what I could do to add weight.
BW 1 x 8

Saxon Side Bends –

15’s 3 x 6

Rotator Cuffs –

Cuban Presses –

40 lbs. for 3 x 10

L-Lateral Raise -

15 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

AND Today:

Week 6

Day 4 [ Saturday ] Squat Day –

Hamstrings to Calves Back Squat – Aim for 3 x 8 next week.

90 x 10
180 x 8
180 x 8
180 x 8

Front Squat – Aim for 3 x 8 next week.

140 3 x 7


Romanian Deadlift –

200 lbs. 2 x 6
200 lbs. 1 x 8

Dumbell One-Arm Rows – Try for 3 x 8 next week.

65 3 x 6

Pull Ups –

BW 3 x 8
Partials x 6
Partials x 6

Hammer Curls –

25 2 x 8

EZ-Curl bar Reverse Wrist Curls –

+30 lbs. (15 lbs. on each side) – 3 x 8



Deadlift static hold – Well…

200 lbs. 1 x 40 seconds
200 lbs. 1 x 35 seconds
200 lbs. 1 x 25 seconds

SkinnySadMan
07-17-2006, 11:14 PM
Week 7 Hours of sleep today: 14 hours !! I really have to ditch this oversleeping habit.

Day 1 [Monday] Heavy Bench Day – July 17/06

Flat Bench Press - Add +5 lbs. Next week.

90 x 12
75% [ 165 ] x 6 [ +1 rep from last week. ]
75% [ 165 ] x 6 [ +1 rep from last week. ]
80% [ 175 ] x 5
80% [ 175 ] x 5
85% [ 185 ] x 4 [ +1 rep from last week; barely completed. ]
85% [ 185 ] x 4 [ +1 rep from last week; barely completed. ]

Incline DB Bench – Tried for 3 x 9, I need to buy more smaller plates. Keep these the same for as long as it takes to be able to do 3 x 10

50 lbs. 1 x 9 [ +1 rep from last week. ]
50 lbs. 1 x 9 [ +1 rep from last week. ]
50 lbs. 1 x 6 [ Negative -2 from last week. ]

Total rep volume from these last week were actually the same. :(


Weighted Dips – Keep these the same until it feels easier.

BW+65 3 x 6 [ Barely did last set, I was struggling so much. ]

Abdominals –

BW Hanging Leg raises –

BW x 15
BW x 12
BW x 12

Saxon Side Bends – Try for 3 x 8 next session.

15’s 3 x 6

BW Sit ups – 3 x 15

Rotator Cuffs – No rotator cuff training this week.

SkinnySadMan
07-18-2006, 02:13 AM
Foods eaten today - see picture attached.

Wow, lol about HALF of my total calories comes from Liquid shakes and the olive oil.

SkinnySadMan
07-19-2006, 10:22 PM
Week 7

Day 2 [ Wednesday ] Deadlift Day: There wasn't any changes (increases) in my numbers today... except for the Heavy deadlifting.

Deadlift – Conventional Style.

90 x 10
240 x 6
290 x 3
290 x 3
290 x 3
290 x 3


Speed Pulls – 8 x 3

65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3
65% [ 195 ] x 3

BB Rows –

150 lbs. 2 x 8
150 lbs. 1 x 6

Chinups – Work up to 6 full reps on each set.

BW +35 lbs. 2 x 5
BW +35 lbs. 1 x 3

Lol forgot to do the partials. <---- AGAIN forgot about this session.

Barbell Good Mornings –

150 2 x 8
150 1 x 7

Military Press –

110 lbs. 1 x 7
110 lbs. 1 x 6
110 lbs. 1 x 5

- Did not do any isolation movements this session...because I forgot to.

SkinnySadMan
07-20-2006, 11:52 PM
Week 7

Day 3 [ Friday ] Speed Bench Day:

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3

Close Grip Bench Press Triples – These were rather easy.

170 x 5
170 x 5
170 x 5 [ Woah! Barely! Just BARELY. ]
170 x 4
170 x 4

Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

+50 2 x 8
+50 2 x 6

Tricep Overhead Extension – Keep these the same for next week.

25 x 7
25 x 7

Tate Press –

25 lbs. 1 x 14
25 lbs. 1 x 12

Hanging Knee raise (or leg lifts… whatever…) –

BW 2 x 15 – Hell, I have no idea what I could do to add weight.
BW 1 x 10

Saxon Side Bends –

15’s 3 x 6

Sit Ups -

3 x 15

SkinnySadMan
07-23-2006, 06:07 PM
Week 7

Day 4 [ Saturday ] Squat Day – July 23/06

Hamstrings to Calves Back Squat – 5 x 5 Wow these felt good.

90 x 10
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Front Squat – Aim for 3 x 8 next week.

140 2 x 8
140 1 x 6


Romanian Deadlift – Added +10 lbs. this week.

210 lbs. 3 x 6

Dumbell One-Arm Rows – Try for 3 x 8 next week.

65 2 x 6
65 1 x 8

Pull Ups –

BW 2 x 8
BW 1 x 4

-- Got lazy did not do partials –

Partials Middle to Top x 6
Partials Bottom to Middle x 6

EZ-Curl bar Reverse Wrist Curls – Added +5 lbs. this week.

+40 lbs. (20 lbs. on each side) – 3 x 6

Hammer Curls – Added +5 lbs. this week.

30 lbs. 3 x 5

Deadlift static hold – Added +10 lbs. this week.

210 lbs. 3 x 20 second holds.

SkinnySadMan
07-24-2006, 08:24 PM
Week 8 LAST WEEK AND AFTER THIS WEEK I TAKE ONE FULL WEEK OFF!!!!!

Day 1 [Monday] Heavy Bench Day –

Flat Bench Press –

90 x 12
75% [ 170 ] x 6
75% [ 170 ] x 6
80% [ 180 ] x 5
80% [ 180 ] x 3
85% [ 190 ] x 2
85% [ 190 ] x 2

Incline DB Bench – Tried for 3 x 9, I need to buy more smaller plates. Keep these the same for as long as it takes to be able to do 3 x 10

50 lbs. 1 x 9
50 lbs. 1 x 9
50 lbs. 1 x 8


Weighted Dips – Keep these the same until it feels easier. Aim for 3 x 5 next week.

BW+70 3 x 4

Abdominals –

BW Hanging Leg raises –

3 x 12

Saxon Side Bends – Try for 3 x 8 next session.

15’s 3 x 6

BW Sit ups – 3 x 15

Rotator Cuffs –

Cuban Presses -

40 lbs. for 3 x 10

L-Lateral Raise – [ No rest, must do right after the Cuban Pressing. ]

10 lbs. dumbells 1 x 12

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
07-28-2006, 09:23 PM
Forgot to add reply...

Week 8

Day 2 [ Wednesday ] Deadlift Alternate Day: July 26/06

Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

65% [ 135 ] – 8 x 3

Speed Pulls – 8 x 3

65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3

BB Rows –

160 lbs. 4 x 4

Chinups – Work up to 6 full reps on each set.

BW +35 lbs. 2 x 6
BW +35 lbs. 1 x 5

Partials x 10
Partials x 8


Barbell Good Mornings –

150 3 x 6

Military Press – Jeez, I think I’m getting weaker for some weird reason.

110 lbs. 2 x 6
110 lbs. 1 x 4

Side Laterals –

2 x 8

Week 8

Day 3 [ Friday ] Speed Bench Day: July 28/06

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3

Close Grip Bench Press Triples – A minor improvement on these; +1 total reps.

170 x 5
170 x 5
170 x 5
170 x 5 [ Tough. ]
170 x 4 [ Failure on 5th. Had to grind barbell off me. ]

Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

+50 2 x 8
+50 1 x 7
+50 1 x 5

Tricep Overhead Extension – Keep these the same for next week. Was 1-2 reps weaker this week.

25 x 6
25 x 5

Tate Press – 2 reps weaker this week.

25 lbs. 1 x 14
25 lbs. 1 x 12

Hanging Knee raise (or leg lifts… whatever…) –

BW 2 x 12 – Hell, I have no idea what I could do to add weight.
BW 1 x 10

Saxon Side Bends –

15’s 3 x 6

Sit ups -

3 x 20

Rotator Cuffs –

Cuban Presses –

40 lbs. for 3 x 12, 10, 8

L-Lateral Raise -

15 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

some other type of rotator cuff exercise -

7 lbs. dumbell 2 x 12

SkinnySadMan
08-01-2006, 09:39 PM
Week 9

THis was done on Monday, July 31/06

Deep Squats - 200 lbs.

5, 5, 5, 4, 3

I did 2 reps of front squats, then I gave up. I felt like quitting somehow. So I stopped working out.

3 hours later...

High rep chest day.

Flat Bench - 135 lbs.

3 x 10

Incline Dumbell Bench - 35 lbs. dumbells

3 x 10

Dips - 35 lbs. attached

3 x 10 ( I struggled on the 3rd set on 9th and 10th rep. )

SkinnySadMan
08-02-2006, 10:50 PM
Week 9

Back and Shoulders Day - August 2/06

Deadlift Conventional - 200 lbs.

3 x 12

Babrell Bent Over Rows - 160 lbs.

5 x 5

Chin Ups - 35 lbs. attached

3 x 6, 6 , 5

Babrell Good Mornings - 150 lbs.

3 x 8

Military Press - 75 lbs. Barbell

3 x 12,12, 9

Side Raise - 12 lbs. dumbells

2 x 12

Front Raise - 12 lbs. dumbells

2 x 12

Front Squats - 75 lbs. barbell

3 x 12

SkinnySadMan
08-05-2006, 05:18 PM
Week 9

Day 4 [ Saturday ] Squat Day – Aujust 5/06

Below Parallel Squat – 5 x 5

Warm up : 90 x 10
Set 1 : 200 x 6
Set 2 : 200 x 6
Set 3 : 200 x 6
Set 4 : 180 x 8

Notes: Pretty intense, but it wasn’t “HELL”. Try doing 200 lbs. on 4th set next week.

Front Squat – 140 lbs.
Set 1 x 8 reps – Easy.
Set 2 x 8 reps – A bit harder, but rather easy.
Set 3 x 8 reps – Got a bit intense.

Notes: Add +10 lbs. next week, and do 3 x 5.

Romanian Deadlift – 210 lbs. barbell

Set 1 x 6 reps – Easy. More than do-able
Set 2 x 6 reps – Easy.
Set 3 x 6 reps – A bit harder.

Notes: I notice the deadlift static holds are helping my grip with the Romanian Deadlifts.

Dumbell One-Arm Rows – 65 lbs. dumbbell

Set 1 x 7 reps - Would of strained on 8th rep.
Set 2 x 7 reps – Medium intensity
Set 3 x 7 reps – Barely at 7th rep.

Notes: Working up to 3 x 8. Left and Right strength seems about the same.

Pull Ups – Bodyweight

Set 1 x 8 reps
Set 2 x 6 reps

--- Had to stop for 15 minutes…getting the ****ing stomach runs. ---

Notes: Did not do partials this session.

EZ-Curl bar Reverse Wrist Curls – +40 lbs.

3 x 6

Notes: Wrist hurting…like wrists wants to snap off. Re-adjusted grip, ahh feels much better.

Hammer Curls – 32 lbs. dumbbell (30 lbs. + handle)

2 x 6
1 x 6 (5 reps for right bicep)




Deadlift static hold – 210 lbs.

Set 1: 25 seconds
Set 2: 25 seconds
Set 3: 25 seconds

Notes: Make sure I am not hunching my back, let the barbell press against the thighs. I think this is what caused my recent back aches.

SkinnySadMan
08-09-2006, 11:10 PM
Day 2 [ Wednesday ] Deadlift Day:

Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

140 x 8
240 x 6
300 x 2
300 x 2
300 x 2
300 x 2

Did two sets of speed pulls and I just stopped. I am getting this weird lower back strain.

Seeing a doc next week, and I'm going to ask him about massage therapist and perhaps a chiropractor.

SkinnySadMan
08-18-2006, 09:14 PM
Day 3 [ Friday ] Speed Bench Day: August 18/06

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3
60% [ 110 ] x 3

Close Grip Bench Press Triples –

150 lbs. 5 x 5

NOTES: Keep the same next week...let those damn elbow tendons get used to it.

Skull Crushers –

15 lbs. on each size 3 x 10

NOTES: Don't try to increase it everyweek until no straining on the elbow joints.

Tricep Overhead Extension –

12 lbs. 2 x 12

Rotator cuffs stuff -- no need to add detail here.

**workout cmoplete**..... **puts ice pack on both elbows**

SkinnySadMan
08-21-2006, 08:16 PM
Week 1:

Day 1 [Monday] Heavy Bench Day – Aug 21/06

Flat Bench Press – 5 x 5

90 x 12 – Warmup

150 x 5
155 x 5
160 x 5
165 x 5
170 x 5
175 x 5

NOTES: Keep the same next week.

Incline DB Bench – 3 x 8

35 lbs.

NOTES: Go for 3 x 10 next week.


Weighted Dips – 3 x 8

+25 lbs.

NOTES: Keep the same next week.
Rotator Cuffs –

Cuban Presses -

30 lbs. 3 x 12

L-Lateral Raise -

15 lbs. dumbells 1 x 10

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12


Did not do abdominals.

SkinnySadMan
08-23-2006, 09:06 PM
Week 1

Day 2 [ Wednesday ] Deadlift Day:

Deadlift – 200 lbs.

3 x 8

NOTES: Heart pumping and sweating.

Speed Pulls – NO SPEED PULLS FOR NOW.

ANyways before I did:

65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3
65% [ 200 ] x 3

BB Rows – 120 lbs.

3 x 8

NOTES: Easy.

Chinups – Bodyweight only for now.

3 x 6

NOTES:


Barbell Good Mornings – 100 lbs.

3 x 8

Military Press – 90 lbs.

3 x 6

NOTES: Add 10 lbs. next week.

Lateral Raise – Use 15’s for now

2 x 8

NOTES:

Front Raise – Use 15’s

2 x 8

NOTES:

SkinnySadMan
08-26-2006, 09:04 PM
Week 1

Day 4 [ Saturday ] Squat Day – August 26/06

Hamstrings to Calves Back Squat – 5 x 5

Warm up : 90 x 10
5x5 all sets at 150 lbs.

Notes: Sweating…

Front Squat – 90 lbs. 3rd set at 140 lbs.
Set 1 x 8 reps – Very very Easy.
Set 2 x 8 reps – Very very Easy.
Set 3 x 6 reps – Struggled at 6th.

Notes: Do 100 lbs. 3 x 8 next week.

Romanian Deadlift – 150 lbs.

Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps –


Okay this weird ****ing strain on my lower back won't ****ing go away I took like 3 weeks off and it's still WTF is wrong with me.

I had an X-ray done on this about a week ago and no doctors have been calling me back.

SkinnySadMan
08-28-2006, 10:52 PM
Week 2

Day 1 [Monday] Heavy Bench Day – August 28/06.

Flat Bench Press – 5 x 5

90 x 12 – Warmup

150 x 5
155 x 5
160 x 5
165 x 5
170 x 5 – Struggled on 5th rep.

NOTES: Add 5 lbs. next week.


Incline DB Bench – 3 x 10

35 lbs.

NOTES: Use 40 lbs. next week at 3 x 6.


Weighted Dips – 3 x 10

+25 lbs.

NOTES: Use +35 lbs. at 3 x 6 next week.

Chin Ups –

BW 2 x 10

I felt really light headed and got that weird stomach ache feeling (like I'm hungry but if I ate something it would induce barfing).

So I didn't continue on with the Rotator cuff training. Felt like stopping after 2 sets.

SkinnySadMan
08-30-2006, 10:39 PM
Week 2

Day 2 [ Wednesday ] Deadlift Day: Wednesday Aug. 30/06

Deadlift – 230 lbs.

5 x 5

NOTES: Add +10 lbs. next week at 5 x 5.

Speed Pulls – NO SPEED PULLS FOR NOW.

65% [ 170 ] x 3
65% [ 170 ] x 3
65% [ 170 ] x 3
65% [ 170 ] x 3
65% [ 170 ] x 3
65% [ 170 ] x 3
65% [ 170 ] x 3
65% [ 170 ] x 3

BB Rows – 150 lbs.

4 x 5

NOTES: Felt heavy but rather easy. Go for 4 x 6 next week.


Barbell Good Mornings – 130 lbs.

3 x 8

NOTES: Keep the same for next week.

Military Press – 90 lbs.

3 x 8

NOTES: Add 10 lbs. next week at 3 x 6

Lateral Raise – 20 lbs. dumbells

2 x 8

NOTES: 2 x 10 next week.

Front Raise – Use 15’s

2 x 8

NOTES: 2 x 10 next week.

SkinnySadMan
09-02-2006, 02:00 AM
Week 2

Day 3 [ Friday ] Speed Bench Day: Started the workout at around 2 a.m. and finished at around 3:30 a.m. It's Sept. 02/06 as I post in this log.

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3
60% [ 120 ] x 3

Close Grip Bench Press Triples – 155 lbs.

5 x 5 ---- Started slowing down on the last rep.

NOTES: Felt heavy but then I started to focus more and it felt a lot easier. ADD 5 lbs. next week.

Skull Crushers – +30 lbs. with EZ-Curl bar

3 x 12

NOTES: Felt a nice burn. Add +10 lbs. and go for 3 x 8 next week.

Dumbell One-Arm Rows – 40 lbs.

3 x 12

NOTES: These were really easy. Use 45 lbs. and go for 3 x 12 next week.

Chin Ups: +35 lbs. and then I used 25 lbs. only for the last 2 sets.

3 x 5

Notes: Did not do partials this session. Chin ups are always a bitch. Keep these the same for next week.

FORGOT TO DO HAMMER CURLS... but who cares.

Rotator cuff stuff.

NO ABS -- LAZY.

SkinnySadMan
09-03-2006, 10:59 PM
Week 2

Day 4 [ Saturday ] Squat Day – Sept. 03/06

Back Squat (Below Parallel…Obviously)– 5 x 5

Warm up : 90 x 10
5x5 all sets at 160 lbs.

Notes: Sweating but pretty easy. Use 170 lbs. next week. Lower back still hurting…

Front Squat – 110 lbs. 3rd set at 140 lbs.
Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps – Pretty hard for me, struggled on 8th.

Notes: Do 120 lbs. 3 x 8 next week.

Romanian Deadlift – 160 lbs.

Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps –

Notes: Freaking lower back is still hurting.

Sidior
09-04-2006, 12:04 AM
you seem to be making great progress in here bro...keep it up!

SkinnySadMan
09-04-2006, 02:58 AM
Hey, thanks! :)

...But I'm going in a downfall :( I was aiming for a 2.5x bodyweight deadlift before October hits. My lower back strain just got worst and worst so I got an X-ray done.

Took 3 weeks off before that X-ray, and started again but it still hurts.

:cry: :cry: :cry: :cry:

SkinnySadMan
09-07-2006, 09:17 PM
Week 3

Day 2 [ Wednesday ] Deadlift Day: September 7/06

Deadlift – 280 lbs.

4 x 3

NOTES: Heavy. Back hurts (in a bad way)… ouch but who cares.

Speed Pulls – NO SPEED PULLS FOR NOW.

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

BB Rows – 160 lbs.

4 x 4

NOTES: Back hurts.


Barbell Good Mornings – Heavier

150 lbs. x 5
170 lbs. x 3
180 lbs. x 2
200 lbs. x 1
180 lbs. x 2
170 lbs. x 3

NOTES: Add 5 lbs. Next week, keep 200 lbs. the same.

Military Press – 110 lbs.

3 x 5

NOTES: Heavy…Try for 3 x 6 next week.

Lateral Raise – 20 lbs. dumbells

2 x 10

NOTES: Keep the same next week.

Front Raise – Use 15’s

2 x 10

NOTES: 2 x 12 next week.

SkinnySadMan
09-09-2006, 02:20 AM
Week 3 I think I forgot to reply on Monday which was flat bench day, oh well.

Day 3 [ Friday ] Speed Bench Day: Sept. 9/06 (4:20 a.m. as I type this)

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3

Close Grip Bench Press Triples – 160 lbs.

5 x 5 – I think my rotator cuffs are starting to give in. The left one is crackling like it’s never crackled before.

NOTES: KEEP THE SAME FOR NEXT WEEK!

Skull Crushers – +40 lbs. with EZ-Curl bar

3 x 8

NOTES: Felt a nice burn. Keep the same next week.

Dumbell One-Arm Rows – 60 lbs..

3 x 6

NOTES: Felt pretty heavy, go for 3 x 8 next week.

Chin Ups: +35 lbs.

3 x 5

Notes: Completed. 

Hammer Curls – 25 lbs

2 x 8

Hanging Knee raise (or leg lifts… whatever…) –

BW 2 x 12 – Hell, I have no idea what I could do to add weight.
BW 1 x 10

Saxon Side Bends –

15’s 3 x 6

Rotator Cuffs –

Cuban Presses –

20 lbs. for 3 x 10

L-Lateral Raise -

15 lbs. dumbells 1 x 8

Side Lying Dumbbell Abduction to 45°

7 lbs. dumbell 2 x 12

SkinnySadMan
09-09-2006, 07:42 PM
Week 3

Day 4 [ Saturday ] Squat Day – Sept. 9/06

Warm up – Back Squat 90 lbs. x 10

Front Squat – 120 lbs. 3rd set at 140 lbs.
Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps – (140 lbs.) Pretty hard…sweating a lot, heart pumping.

Notes: Do 125 lbs. 3 x 8 next week.

Back Squat (Below Parallel…Obviously)– 5 x 5

5x5 all sets at 170 lbs.

Notes: Lower back still hurting…Add 10 lbs. next week.

Romanian Deadlift – 170 lbs.

Set 1 x 8 reps –
Set 2 x 8 reps –

Only did 2 sets because my lower back was starting to hurt more and more.

Notes: Freaking lower back is still hurting.

Sensei
09-09-2006, 11:31 PM
Rest, ice, ab work, technique work... You really need to address it. Can't ignore lower back pain like that for too long...

SkinnySadMan
09-11-2006, 08:24 PM
Hey Sensei ! I am not sure if I should either put Ice or Heat on my lower back. I am not sure if it is a muscle strain or kind of like a joint pain (tendonitis on lower back?) reason is because putting ice on muscle might make it worst, and vice versa; heat for muscle. At least that is what I've read before.

I have an appointment with the Massage Therapist on the 22nd. I saw a gym in the clininc. :) Apparently my mom said this guy is a weightlifter himself. Awesome.

Week 4

Day 1 [Monday] Heavy Bench Day – Sept. 11/06 Hmmm... anniversary of 9/11 attack.

Flat Bench Press – 5 x 5

90 x 12 – Warmup

160 x 5 – Easy
165 x 5 – Easy
170 x 5 – Medium; feeling the heaviness now; ermm barbell started wobbling a bit, perhaps I lost “My groove”.
175 x 5 – Easier than I thought it would be. (Psychological, I think it was because I got my brother to spot me)
180 x 5 – Cool, I bet if I didn’t have a spot I would probably chicken out and stopped at 3rd or 4th rep.

NOTES: Add 5 lbs. next week. Barely sweating.


Incline DB Bench – 45 lbs. Dumbells.

3 x 8

NOTES: Add +5 lbs. next week at 3 x 8.

Weighted Dips – +50 lbs.

3 x 6 - Easy.

NOTES: Add +5 lbs. next week at 3 x 6.

Chin Ups – No heavy work.

BW 3 x 8

NOTES: None.

Rotator Cuffs –

Cuban Presses - 25 lbs.

3 x 10

L-Lateral Raise - 15 lbs. dumbells

1 x 12

Side Lying Dumbbell Abduction to 45&#176;

7 lbs. dumbell 2 x 12

Sensei
09-11-2006, 09:43 PM
Hey Sensei ! I am not sure if I should either put Ice or Heat on my lower back. I am not sure if it is a muscle strain or kind of like a joint pain (tendonitis on lower back?) reason is because putting ice on muscle might make it worst, and vice versa; heat for muscle. At least that is what I've read before.

If it is inflamed tissue, you should use ice. If you are worried about it, use contrasting heat and then ice to shuttle blood through the area - end w. ice. I'm no MD, but ice shouldn't hurt it as long as you're not doing it before training.

Don't ignore it and massage is not going to make it heal any faster if you keep aggravating it with whatever you're doing in the gym...

SkinnySadMan
09-13-2006, 08:08 PM
Alright cool, thanks for the advice sensei. I'll do 5 mins hot and 5 mins cold on my lower back. 5m cold, 5m hot, 5. cold, 5. hot, 5. cold (25 mins total.)

Week 4

Day 2 [ Wednesday ] Deadlift Alternate Day:

Warm up Deadlift – 140 lbs. x 10

Light Deadlift – 70% of working sets from last week. 210 lbs.

4 x 6

NOTES: Sweating. Back hurts.

BB Rows (These are around 45 degree angl, my body is NOT parallel to the floor) – 160 lbs. Adding 1 extra rep on each set (total +4 extra reps).

160 lbs. 4 x 5

NOTES: Add 5 lbs. next week and go for 4 x 5. Back hurts.

Barbell Good Mornings – 160 lbs.

3 x 6

NOTES: Keep these the same next time I do them. back hurts.

Military Press – 110 lbs.  100 lbs.

110 lbs. 1 x 6
100 lbs. 2 x 6

NOTES: Woah !! 110 lbs. felt so much heavier, wtf happened !!?

Side Laterals – 25 lbs.

1 x 8

Front Raise – 20 lbs.

1 x 10

SkinnySadMan
09-15-2006, 11:28 PM
Week 4

Day 3 [ Friday ] Speed Bench Day: Sept. 15/06

Speed Bench –

90 x 12 (Not speed, just warm-up)
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3
60% [ 130 ] x 3

Close Grip Bench Press Triples – 160 lbs.

5 x 5 – Do these with some speed. Move the weight naturally, not too fast but don’t waste strength by pushing too slow.

NOTES: Add 5 lbs. next week.

Skull Crushers – +40 lbs. with EZ-Curl bar

4 x 8

NOTES: Add 5 lbs. next week.

Dumbell One-Arm Rows – 65 lbs..

3 x 6

NOTES: Keep these the same next week.

Chin Ups: +35 lbs.

3 x 5

Notes: Completed.

Hammer curls ------- forgot to do them again.

Rotator cuffs.

Workout took about 1 and a half hour complete.

SkinnySadMan
09-18-2006, 12:59 AM
Week 4

Day 4 [ Saturday ] Squat Day – Did this on Sunday, Sept. 17/06

Warm up – Front Squat 90 lbs. x 10

Front Squat – 125 lbs. 3rd set at 140 lbs.
Set 1 x 8 reps –
Set 2 x 8 reps –
Set 3 x 8 reps – (140 lbs.) Pretty hard…sweating a lot, heart pumping.

Notes: Keep the same for next week.

Back Squat (Below Parallel)– 5 x 3 (work up to 5 x 5)

5x3 all sets at 200 lbs. I wonder how much easier these would feel if my lower back problems went back to normal.

Notes: Lower back still hurting; hurts the most when I unrack. Seems like the more I arch it the more it amplifies the discomfortness. Oh man it feels like I could REALLY ROCK THE SQUATS if these BACK PAINS WENT AWAY!!!!!!!!

Romanian Deadlift – 200 lbs.

Set 1 x 6 reps –
Set 2 x 6 reps –
Set 3 x 6 reps –

Notes: Freaking lower back is still hurting. Perhaps I could of did 4 sets or 3 x 8 but everytime I think about how that... (ermmm I've said it many times already).... LOWER BACK is going to hurt makes me want to back off.

SkinnySadMan
09-18-2006, 10:50 PM
Week 5

Day 1 [Monday] Heavy Bench Day – Sept. 18/06

Flat Bench Press – 5 x 5

90 x 12 – Warmup

165 x 5 – Easy
170 x 5 – Easy
175 x 5 –
180 x 5 –
185 x 5 – Hmmm I forgot how I felt like. I should of edited this journal a lot earlier.

NOTES: Add 5 lbs. next week. I doubt I can complete it though.


Incline DB Bench – 50 lbs. Dumbells.

4 x 8

NOTES: Add 5 lbs. next week, 3 x 8. Maybe 4 x 8.

Weighted Dips – +55 lbs.

3 x 6 – These felt solid; a.k.a. I could of done more.

NOTES: Add +5 lbs. next week at 3 x 6.

Chin Ups – No heavy work.

BW 3 x 10, 8, 8

NOTES: lol I tire out so fast on these. Last rep was a bit painful (like… muscle failure wise).

SkinnySadMan
09-20-2006, 08:30 PM
Week 5

Deadlift today, but since my lwoer back just hurts even when only doing the first warm up sets of deadlift; 140 lbs. I just stopped.

Instead I did:

SHOULDERS:

5 x 3 Military press - 120 lbs.

NOTES: I think my left wrist got messed up. 2 months ago I started learning guitar; perhaps it's the lousy attempt at forming "Barre chords".

Lateral Raise - 25 lbs. dumbells for 1 set of 8

NOTES: A bit too heavy I swinged the dumbell.

Front Raise - 20 lbs. dumbell for 1 set of 10

NOTES: Feeling a bit too heavy.

BACK:

Barbell Good mornings -

130 lbs. x 5

150 lbs. x 1.... naaaahhhh I'm going to stop.

Massage therapist appointment on Friday.

SkinnySadMan
10-04-2006, 07:24 PM
Well I haven't worked out for 2 weeks.

Anyways about 10 days have passed since I went for my massage. My lower back doesn't hurt anymore when I bend over like romanian deadlifts or good mornings.

I will have to try and pull Sumo-style deads instead of conventional this time aswell.