The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    Skinny dudes training log

    Figured I would start a log to help keep track of my progression on this 5/3/1 program. I just started this program Monday and I love it so far. Every day I feel fresh when I get in, and fresh when I leave. My body really seems to enjoy one compound per workout instead of trying to squeeze in 5 sets of bench/squats two days a week (i.e madcow 5x5).

    I set a 3 month goal for myself to do the following:

    1) Go from 228 pounds to 240 (height is 6'5")
    2) Bench 315 x 1 I have hit 295...nailed 280x3 last time I lifted heavy
    3) Squat 405 x 1 I have hit 375
    4) Deadlift 500 x 1 I have hit 450


    I am doing a 4 day upper/lower split.

    Monday:
    Bench (5/3/1) (280 max)
    DB Bench 3x10
    Skullcrusher 2x10
    Pullups light DB x5, medium DB x5, heavy DB x 3, bodyweight max reps (just before failure)

    Tuesday:
    Squats (5/3/1) (360 max)
    Leg press 3x10
    Calf raise 3x10

    Thursday:
    Military (5/3/1) (135 max)
    DB Shoulder press 3x10
    Pendlay rows light x5, medium x5, heavy x 3, super light max reps (just before failure)
    Bicep DB curl 2x10

    Friday:
    Deadlift (5/3/1) (430 max)
    Good mornings 3x10
    DB Lunges 3x10

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  3. #2
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    Monday 02/15/10

    First day of the new program...probably wasnt a great idea to try snowboarding the day before. I fell on my left shoulder all day and it was really aching today. Luckily its my first day on the program and the weight is pretty light.

    Bench (280 input)
    135x10 warmup
    185x5
    210x5
    240x7 (I had more left but my shoulder was nagging me bad so I shut it down, I think I could have easily had 10 if I was really fresh)

    DB Bench
    3x10 at 70 pounders...was too easy, I need to up the weight or add some sets next time.

    Skullcrusher
    2x10 AT 110 pounds, plates only. I have no idea what the ez bar curl in my gym weighs, so I will just keep track of the weight of the plates only.

    Pullups
    25 pound DB x 5
    35 pound DB x 5
    50 pound DB x 3
    Bodyweight x 15 (at 230 pounds, I think this is pretty solid)

    Foam rolling + lots of stretching of entire body
    Last edited by mchicia1; 02-18-2010 at 07:27 PM.

  4. #3
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    Tuesday 02/16/10

    Squats (360 input)
    135 x 5 warmup
    225 x 3 warmup
    235 x 5
    270 x 5
    305 x 6

    These were rough today because my legs were still axed from snowboarding

    Leg Press
    Weight is plates only
    3x10 @ 410 pounds. First time in about 5 years since ive done them.

    Seated calf
    3x10 3 plates. Trying to mix in some more calf work because mine are pathetically small.
    Last edited by mchicia1; 02-18-2010 at 07:26 PM.

  5. #4
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    Thursday 02/18/10

    Weigh in
    230.5 pounds. Woo hoo. Weighed myself about 10 days ago and I was 227-228ish. First time over 230 since about 6 months ago.

    Military (135 input)
    bar x 10 warmup
    85 x 5
    100 x 5
    115 x 12

    I know the weight is light, but my military press, even at this weight, has never felt this light. I had tons left in the tank afterwards but my shoulder was still semi aching from the snowboarding so I stopped it.

    Pendlay rows
    135 warmup
    185 x 5
    195 x 5
    205 x 3
    135 x 20 (had TONS left, since I started pullups my lat endurance has gone through the roof...they really respond to high reps for some reason)

    Seated DB shoulder press
    3x10 @ 55 DBs

    Bicep curls
    2x10 @ 45 DBs...yawn

    Massive amounts of foam rolling/stretching as my legs were still toasted from tuesday's workout.

  6. #5
    WBB Team Captain Coke's Avatar
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    Good luck with your goals man, off to a fine start in here.

  7. #6
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    Friday 02/19/10

    Today was a tough day...my legs still werent recovered from snowboarding plus added volume on Tuesday's workout. I was still extremely sore and it adversely affected my DL pulls.

    Warmup
    Squats 135x5, 225 x 3

    Deadlifts (430 input)
    280 x 5
    310 x 5
    365 x 6...Legs were burning really bad, as if I was doing 20 reps. I think on a fresh day I could get 10 easily.

    Good Mornings
    5x10 at 95 pounds (lol). First time ever doing them, may as well go light .

    Calf raise
    3x10 at 4 plates

    Lunges
    Skipped these today to make sure I start next week 110%

  8. #7
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    Good luck with your goals & 230lb at 6'5" isn't that skinny!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  9. #8
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    Quote Originally Posted by StLRPh View Post
    Good luck with your goals & 230lb at 6'5" isn't that skinny!
    Thanks . And when you see yourself every day, you always think you are skinny . I picked 240 randomly based on football players builds at that height/weight. I think they look real good at that size.

  10. #9
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    Monday 02/22/10

    Felt really tired after work so I took a 1.5 hour nap. Woke up, drank a 1 scoop nitrean shake, results, b-complex, nitor, and a banana. Felt great after this

    Bench (280 input)
    135x5 warmup
    195x5
    222x5
    250 x 6.5 (Im not counting the 7th as a complete rep because my ass came off the bench pretty bad)

    My form sucked on the last set for some reason. Pretty sure I had 9 reps in me with good form.

    Above should have been 3 reps for the first sets...I was really focused and completely overlooked the fact that today was the 3 rep day and not the 5. Oops. The weight for those sets was light so I dont think it will hurt me in the long run. No big deal.

    DB Bench
    5x10 at 70 pounders...added two more sets since last week.

    Skullcrusher
    2x10 AT 115 pounds, plates only.

    Pullups
    20 pound DB x 5
    40 pound DB x 5
    55 pound DB x 3
    Bodyweight x 16 (Weighed a pound more than last Monday's workout, so this is a PR. Hit 15 last week.)

    Abs
    Decline with empty ez-curl bar behind head. 2x10. Need to decide whether to put these with the lower or upper body days. Testing this out to see if my abs feel fatigued on squats tomorrow because I would rather do them on upper days as I am fresher at the end of the workout. After a leg session I am borderline puking every time.
    Last edited by mchicia1; 02-23-2010 at 12:11 PM.

  11. #10
    WBB Team Captain Coke's Avatar
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    Keep at it dude. No doubt you will be making an even greater impression with the added size, just got to get extra calories in, especially with your frame.

  12. #11
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    Quote Originally Posted by mchicia1 View Post
    Thanks . And when you see yourself every day, you always think you are skinny . I picked 240 randomly based on football players builds at that height/weight. I think they look real good at that size.
    I started at 165 and 6'4". Now I'm a little below 220. Goal is the same as yours. Great job on the bench workout.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  13. #12
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    Quote Originally Posted by StLRPh View Post
    I started at 165 and 6'4". Now I'm a little below 220. Goal is the same as yours. Great job on the bench workout.
    Appreciate that...sounds like we had similar eating habits growing up . I actually dont like eating at all really. Eating enough takes more willpower than the actual workout.

  14. #13
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    My maximus and nitrean just got here.

    Lift days: 2 scoops nitrean plus 16 oz milk two hours prior to training and maximus plus 16 oz of milk right after
    Non lift days: 2 scoops nitrean plus 16 oz milk twice a day.

    I am gaining weight extremely slowly right now so I am hoping the extra calories from a maximus shake 4x/week will push me over the edge.

  15. #14
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    Tuesday 02/24/10

    Squats (360 input)
    135 x 5 warmup
    225 x 3 warmup
    250 x 3, beltless
    290 x 3, beltless
    325 x 6, belt

    MUCH MUCH better than last week. I did the same amount of reps, but went up 20 pounds. I have a slight cold too, so I could really feel the pressure building up in my head on the squat ascent....so I axed it after 6. My back has not felt this good in 3 years. I finally don't feel anything back there. This was the first time I have squatted where I could plummet into the bucket and explode out of it like I was doing speed sets at 135. When my back was aching, I would have to do a slow and steady descent into a slow moving ascent or my back would get destroyed. Foam rolling + daily stretching ftw.

    Leg Press
    Weight is plates only
    5x10 @ 365. These are weird...its ******edly easy to push the weight, but it still burns like crazy.

    Seated calf
    3x10 3 plates + 35.

    I think I will be at 405 squat in no time.
    Last edited by mchicia1; 02-24-2010 at 08:35 AM.

  16. #15
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    Great workout; you'll be at 4 plates in no time
    Last edited by StLRPh; 02-25-2010 at 05:22 PM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  17. #16
    WBB Team Captain Coke's Avatar
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    Solid leg day guy.

  18. #17
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    Thursday 02/25/10

    Today was a ****ty workout. The following pun is intended...Basically drank my 2 scoops nitrean and results too close to eachother. On my last set of BB rows, I had to pay a 30 minute emergency visit to the stall . I guess besides that, it was a normal workout.

    Strict military press (135 input)
    Bar x 10 warmup
    95 x 3
    110 x 3
    120 x 11 (5 pounds more than last week, 1 less rep...I guess thats progress?)

    BB Pendlay strict rows
    135 x 5 warmup
    190 x 5
    200 x 5
    210 x 4
    Disgusting **** X 30 minutes
    140 x 21 (5 more pounds, 1 more rep than last week)

    DB Seated shoulder press
    55 x 10
    60 x 10 x 3
    60 x 9 (felt like I was gonna fail on 10 so I stopped)

    1 set of abs with ez-bar behind head. Have deadlifts tomorrow so I didnt want to really tax them.

    All in all, pretty standard workout.

  19. #18
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    Quote Originally Posted by mchicia1 View Post
    120 x 11 (5 pounds more than last week, 1 less rep...I guess thats progress?)
    If you use the formula Wendler suggests in the 5/3/1 book your estimated for 115 x 12 is about 161 and for 120 x 11 is about 164. So that's progress. And progress is good.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  20. #19
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    Quote Originally Posted by StLRPh View Post
    If you use the formula Wendler suggests in the 5/3/1 book your estimated for 115 x 12 is about 161 and for 120 x 11 is about 164. So that's progress. And progress is good.
    Thanks dude, that made me feel pretty damn good. I remember 3-4 months ago, I couldnt even press 135 once. I have a tough time maxing out on military press though...so I will keep going for rep records instead of 1RM records. Actually come to think of it, maxing out on bench is awkward for me too. Squats and DL's no problem though.

  21. #20
    WBB Team Captain Coke's Avatar
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    You may have lactose or some other sort of intolerance - if that's the case, try some lactaid milk...did very well up in there just the same.

  22. #21
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    Quote Originally Posted by CoCoa View Post
    You may have lactose or some other sort of intolerance - if that's the case, try some lactaid milk...did very well up in there just the same.
    Thanks...

    This only happens when I drink results close to nitrean. I have no problems drinking the milk + nitrean at any other time of day.

  23. #22
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    Friday 02/26/10

    I think I have a mild case of bronchitis or pneumonia...my fiance had to go to the emergency room for a 105 degree fever and it turned out to be pneumonia...My chest is extremely tight today and I feel pretty weak. Nonetheless, its my favorite workout of the week so I still went.

    Squats...basically a warmup for DL's
    135x5
    225x3
    275x3
    315x2

    My legs felt hella strong today so I just threw 315 on there to really get my body warmed up for the heavy deads.

    Deadlifts (430 input)
    225x3 warmup
    315x3 touch and go
    345x3 touch and go
    385x6 reset every rep.
    All belted

    My ****ing lungs gave out well before my legs...****! I had to stop because I just plain could not breathe with being sick and having the belt wrapped around me. Oh well...

    Calf raise
    3x10 @ 4 plates

    Good mornings
    5x10 @ 135

    1x10 abs with ez bar curl behing head (let out a nice fart on the 6th rep)
    1x6 abs again...failed after 6.



    I ****ing love deadlift day
    Last edited by mchicia1; 02-26-2010 at 04:19 PM.

  24. #23
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    Very solid workout. Just about all of us have gotten sick in the last month. I had to take almost three weeks off. Rest up and come back stronger.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  25. #24
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    Update.

    Spent an entire weekend moving from my apartment to my new house. Took a solid 20 hours of work...and of course my apartment is 5 flights up a winding staircase with no elevator. Needless to say, my back is very sore right before my 1 rep week. I am going to see how I feel today then decide if I will deload this week then go heavy next week.

  26. #25
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    Best of luck. I think I read a few times were Jim suggested just getting the goal reps when you're a little beat up and then moving on. Good luck on whatever you decide.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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