Starting a modified SS and thought i’d should make a log . Going to keep it short and sweet. Im skinny and want to get big. I weight about 152 at 5,11" and want to be around 190 by June . Heres my stats and goals.
Body Weight - 152/190
Squat 5 x - 180/315
Bench Press 5 x - 135/225
DB Press 8 x - 40/70
Deadlift 5 x - 190/400
BB Row 5 x - 115/225
Workout A:
Squat 3 x 5
Seated Calf Raises 3 x 15
Bench Press 3 x 5
Incline Flys 3 x 10
Rows 3 x 5
DB Row 3 x 10
DB Curls 3 x 10
Rear Delt Flys 3 x 15
Workout B:
Squat 3 x 5
Calves 3 x 15
DB Shoulder Press 3 x 5
Deadlift 1 x 5
BB Shrugs 3 x 12
Dips 3 sets of failure
DB Skull Crushers 3 x 10
Days i work : Monday ,Tuesday , Friday
Diet:
morning - 2 peanut butter sandwhich with 4 cups of milk - 1200 calories
School - Protein Bar - 400 calories
Home - Rice and Chicken 4 cups of milk - 1200
Night - 1lb of ground beef with 2 or 4 cups of milk - 800-1200 calories
Thats about 220g of protein daily. I feel bad for my toilet lol.
Sup guys just finished an A workout today. It went real good. Progressed on all my lifts.
Squat
5 x 180
5 x 180
5 x 180PR
Seated Calves
15 x 20
15 x 30
15 x 30PR
Bench Press
5 x 135
5 x 135
5 x 135PR ← these felt real good. i surprised myself when i got all of the reps.
Incline DB Press
8 x 30
6 x 35
6 x 35<-- gonna go for 35s on all sets for 8 next time
Pendlay Row
5 x 115
5 x 115
5 x 115PR
Chin Ups
5 x BW
4 x BW
4 x BW really weak on these…
Rear Delt Flyes
15 x 55
15 x 55
15 x 55
DB Curls
10 x 20
10 x 25
6 x 30PR
Had a great over all workout
Here’s a starting pic of me.Might take a lower body picture tomorrow.
Diet so far:
morning:2 Peanutbutter sandwhiches with whole wheat bread and 4 cups of milk
school: 2 empanadas filled with cheese and beef and a milkshake
Home:Rice beans and chicken with 4 cups of milk
Snack: Protein bar
i’ve taken in about 3000 calories so far.Going to cook some groundbeef and maybe eggs later. Working out has gotten me hungrier.
Just finish a B workout. Everything went well . Not much to say lol
Squat
5 x 185
5 x 185
5 x 185PR<-easyyyyyy
Hack Squat Calve Raises
15 x 80
15 x 90
15 x 90
DB Shoulder Press
8 x 40
8 x 40<-i had to grind the last two reps out
8 x 40PR<-got the reps easily. got mad on this set lol could’ve gotten to 10 reps maybe
Machine Lateral Raises-got the idea of using this from CC. very good machine. i also held for about 2 seconds
10 x 10
10 x 15
10 x 20
going to do a straight of 20s next time
Deadlift
5 x 185<- even though i started off “light” this felt pretty hard and its annoying reseting . hopefully ill get form down soon and get stronger on these. going to do 190 instead of 195 to practice more form.
BB Shrugs
12 x 115
12 x 135
12 x 135PR
Dips
BW x 6
BW x 7
BW x 6
DB Skull Crushers
7 x 15
6 x 15
6 x 15
here’s another pic of me. Back relaxed
Food:
Didn’t go to school because i was sick so i had a weird schedule kinda lol.
Morning: Protein Bar with 4 cups of milk
Lunch:Rice , beans , and 1lb of chicken
Post workout: 4 cups of milk
Snack: 2 peanut butter sandwhiches
Im going to eat a hamburger with fries right now. So hungryyyy
You look naturally pretty lean but with fairly wide looking shoulders… you might have some decent potential man. Diet is looking right on point for an initial bulking diet, training should be fine for now as long as consistantly try and get stronger on everything you can’t go too wrong for now.
Make sure you hit all your bodyparts hard despite the SS template (eg. arms, calves) or you might be playing catch up as I am having to arm wise. I started at 5ft 10" 133lb, you are ahead of where I was in both strength and size, just make sure you stay consistant and you’ll make huge strides.
[quote]jake_j_m wrote:
You look naturally pretty lean but with fairly wide looking shoulders… you might have some decent potential man. Diet is looking right on point for an initial bulking diet, training should be fine for now as long as consistantly try and get stronger on everything you can’t go too wrong for now.
Make sure you hit all your bodyparts hard despite the SS template (eg. arms, calves) or you might be playing catch up as I am having to arm wise. I started at 5ft 10" 133lb, you are ahead of where I was in both strength and size, just make sure you stay consistant and you’ll make huge strides.[/quote]
Thanks a lot of man ,very encouraging . And yea i actually got a modified version of SS to fill in those gaps that original program had and so far its been working (: . Hopefully i’ll be able to get a lot of gains this winter/spring . Thanks again and good luck to you too.Looking great on the avi mann .
Hey, how long have you been lifting? You must have been playing sports for some time, or just got lucky on the genetics front - how old are you?
[quote]SamMcLoughin wrote:
Hey, how long have you been lifting? You must have been playing sports for some time, or just got lucky on the genetics front - how old are you?[/quote]
I tried lifting before but i quit very fas(about a month or not even) so me being “lean” or whatever isn’t an effect from lifting weights . I did do some karate when i was little around 10 lol if that helps.I use to play some baseball and some basketball once in a while . I wouldn’t consider myself a very active person though.
I’m still not sure why you would consider me lucky on genetics . All i am is some skinny kid with “abs” lol . I’m 18 by the way .
You just seem naturally broad and lean from your back pic, that’s all.
Good work. Just stick with it and who knows what you can achieve.
@Sam well thanks either way lol
@Spar thanks man , only time will tell
Today’s workout was good as usual .
Squat
5 x 190
5 x 190
5 x 190PR<–easyyy
Seated Calves
15 x 30
15 x 40
15 x 40PR
Flat Bench
5 x 140
5 x 140<-- thought i wasnt going to get last two reps
5 x 140PR
Incline DB
8 x 35<- i was extremely surprised. last workout these were heavy and now they’re very light . weird lol
8 x 40
8 x 40PR
Pendlay Row
5 x 120
5 x 120
5 x 120PR
Pull Ups
did sets to failure not sure on the reps. was pretty low
HS Iso Row
10 x 90
10 x 110
10 x 130PR
DB Curls
10 x 25
6 x 30
6 x 30<–eh… i hate working out biceps…
Rear Delt Flys - used dbs instead. felt more of a pump
15 x 10
15 x 10
15 x 10- the sets weren’t really full range so im going to keep at this until i get it at good form with full range
Overall im pretty happy with this workout. Also i just weighed in 158ishh
1 on the shoulder width and leanness. lucky bastard!
keep at it, growth is all about consistently pushing yourself in the gym and in the kitchen. if you do it right, you should fill out considerably by June. if you manage to stay similarly lean I’d consider that a bonus but don’t hold yourself back because you want to keep your abz year round.
where you at in jerz? PM me if you’d rather have just one stalker instead of a dozen.
Nice session, PRs everywhere!
@Spar today been pretty bad at eating since i had to do a lot of stuff for my cousins birthday but tomorrow ill be on top of it . I usually get in about 4000 calories a day with around 240g of protein .
@fr0 lol thanks man. Thats what im hoping for… really want to look like a totally different person by June and im tired of these “abz” i want to lose em already lol. Also i live in Passaic . you?
@Sam thanks .still pretty weak though lol
I’m right next to Wayne, I go to the LA Fitness there
Thats very close fr0. Theres a LA fitness near hear too in Clifton , i was going to sign up but its too expensive lol.
Anyways today workout was great. Even though yesterday i spent the night partying and drinking , i was able to progress on all of my lifts easily. It’s really weird . I’m diggin this whole body training thing.
Squat
5 x 195
5 x 195
5 x 195 PR i got the reps even easier than last sessions 190. can’t wait to hit 2 plates
Calve Raise Machine-this machine is great! I can finally do my calves unilaterally and the ROM is awsome.
15 x 20
15 x 30
15 x 30 PR
DB Sholder Press
7 x 45-got lazy and didn’t try to grind out the last rep
8 x 45-kinda hard
8 x 45-PR this was the easiest for me
Lateral Machine
10 x 20
10 x 30
12 x 30 PR - slow negatives
Deadlift
5 x 205PR <-form felt perfect and it kinda gave me a little lat pump
BB Shrug
12 x 125
12 x 155
12 x 155 PR
Dips
8 x BW
8 x BW
6 x BW PR
DB Skull Crushers
10 x 15
10 x 15
10 x 15PR on to the 20s
