T Nation

My Skinny Man Log


Like it says... I wanted to put together a log of all the workout plans I have for the rest of this year. Starting with WS4SB III, now here are some stats:

6'0", 147lbs, 11% BF, age 19

Bench Press 1RM - 115
Deadlift 1RM - 180
Back Squat 1RM - 130
Chin ups 15

40 yard dash - 5.75

I don't really have a way to measure my vert, so I just go by how much net I can get. I'm about 3 inchs from the rim.

Diet: The best advice I ever got about a diet was "your young, just eat everything" and I'm doing so. I do take a pre-workout and post-workout protein shake. Multi vitamin, fish oil and flax seed capsule all once a day. Lately I've been eating the same meals everyday so I counted about 3500 calories.

I want to get big but I want to be strong as well...I made a promise to my self that I would always be as strong as I appear.

Here's day 1 (max effort) of my WS4SB workout:

Barbell bench press:
1st (warm up) 30lbs 7 reps
2nd (warm up) 50lbs 7 reps
3rd 60lbs 5 reps
4th 70lbs 5 reps
5th 80lbs 5 reps
6th 90lbs 5 reps
7th 100lbs 5 reps

Incline bench press 3 sets of 8 reps, 40lbs

Horizontal pulling/rear delt superset - 4 sets of 6 reps

Bent-over barlbell row - 50lbs
Rear delt flyes 20lbs, 10 in each hand

Barbell shrugs - 3 sets of 8 reps, 50lbs

Hammer curls - 3 sets of 10 reps, 20lbs, 10 in each hand

Workout felt good, I have a good feeling about this one.
I'll post my dynamic-effort lower body tomorrow!


Good luck man.

You aren't as bad as where I started off. I was 6-2 and 135. I now am 6-3 at 248-255.

It took 10 years and was a lot of work and so much fun. :slightly_smiling:

Lift, eat, sleep repeat.


My goal is 200lbs so I guess that's pretty damn achievable.
Being tall and skinny sucks...but not impossible to gain weight. Thanks


Ok heres my lower body workout day 2:

A small warm-up with some pogo jumps and static stretches.

Deadlift off a 4" box

1st set 100lbs
2nd set 120lbs
3rd set 130lbs
4th set 160lbs
5th set 175lbs

Bulgarian split squats 3 sets of 8 reps
40lbs dumbbell in each hand

Swiss ball leg curls 4 sets of 10 reps

Weight swiss ball crunches with a 40lbs dumbbell

Felt good to start deadlifting again, one of my favs! Going to get some rest tomorrow, start the max rep workout on friday. I kind of have a mix of the ws4sb III lower body workouts and a vertical leap workout I found on Defranco's site. Around weeks 4-8 I'll change it up a bit and work more on heavy lifting.