R-Man's Small Guy Log

Whats going on, I’m new here and decided to start a log. Why you say, because everyones doing it. Naw, I’m usually active in the weight room, but I lack consistency like a whores period. So perhaps keeping a log will help keep me accountable for, I dunno, a goal or some shit. But all kidding aside, it really is disheartening sometimes when I have to tell people I’m 150lbs. I am 5’7 but still, 185lbs sounds decent for that height yea? Yea. 185lbs sounds good. So I guess that would be my goal.

I call this the small guy log because I am indeed, short as hell. I’m 24, so that basically means that 5’7 will be what I’ll be for the rest of my life. Well, until I turn 50 and start shrinking.

185lbs would be a good goal for me because its a weight that I’ve never reached. It sucks for short guys to get too bulky, because then we would look even shorter. So, for aesthetic purposes, the cut off will be 185lbs, and be as strong as any 185lber in the world can be.

I also value flexibility, for I believe it’s a necessity in injury prevention, and reaching around to fully wipe ones ass. Please do not judge me. I will kill you.

I kid, but all kidding aside, I hope to fill this log with genuine insights from my training, and philosophies on training.


bodyweight 185lbs

Best Lifts
Bench Press 265lbs
Deadlift 415lbs
Squat 335lbs
Pull Ups bodyweight + 90lbs x 5

While I’m up, I shall post my supplements

Nitro-Core by ON
Whey from GNC
Omegasorb Concentrated Liquid Fish Oil around 900mg of dha epa per serving
GNC Vitamin B complex
Vitamin E
Vitamin C
Calcium +DHEA
SuperGreen by YOR
Repair by YOR
Fish Oil Caps by Natures Bounty


Dumbbell Chest Press
80lbs 4 x 12
105lbs 1 x 5 1 x 4

150lbs 2 x 15

Weighted Dips
90lbs 1 x 8 1 x 5
50lbs 1 x 5 jettison 5

Standing Cable Fly
80lbs 3 x 12

Bench Press
45lbs 2 x 50


Looking over the workout makes it seem that not much was accomplished tonight. I was pretty tired to begin with and it was evident from the start. However, I pushed through and got what I got in. Having a whey shake right now. I’ll jump in the shower and then go grocery shopping for the rest of the week.

just went to the store and bought 600 grams of protein for 8 bucks.


5 whole eggs
4 slices of bacon in between 2 slices of whole wheat bread


45lbs 1 x 12
135lbs 2 x 8
225lbs 2 x 5
275lbs 1 x 4 <—hurt back on 4rth rep

Bulgarian Squats
80lbs 4 x 6

Superset (Back Extensions/Mule Kicks)
Back Ext BW 4 x 12
Mule Kicks 80 100 125lbs 4 x 12 *2 sets on 100

Leg Extensions into Leg Curls
3 x 12… heavy as possible

I tweaked my back a bit doing a trap bar deadlift about 2 months ago… the pain has subsided since then but it likes to creep up when im doing deadlifts. Squats seem to be fine, but its the deads that gets it going.

Today’s workout felt like it lagged some much needed intensity. I can blame it on the back, but I should’ve warmed up properly before touching that trap bar two months ago. Hopefully its nothing serious and goes away so I can go back to lifting heavy.

I gave in and threw in some leg extensions for the sake of hitting the quads. Any kind of external load on foot put my back in agony tonight. Those bulgarian squats were hell.

I take a break tomorrow and start back up with BACK on thursday. I, love, back.


“Bench Press
45lbs 2 x 50”

WTH!? What the hell is that? 2 sets of 50!?!?!

derek pounstone uses it to increase stamina

im not no WSM, but it actually felt really good.

You’re not Derek Poundstone… you’re 24 y.o. 5’7" 150lb guy trying to be 185lbs same height guy.

You don’t need stamina, you need to eat to gain and work to gain strength/size. A strongman competitor such as Poundstone needs stamina for the events he does… you aren’t a strong man (yet).

Keep it simple… lift heavy, lift often, and eat well.

i think you might’ve rushed into some words. I used 4 exercises for my tits. If that in anyway is too complicated for you, well, that sucks man. God forbid I added incline for that day…

And how exactly would having stamina, or performing a 50 rep workload affect my progress?

Can you tell me why you need endurance/stamina beyond that of a normal healthy 5’7" 150lb guy that works out? It’s like you chose a random person that workouts, took 1 thing from his routine and decided it was the best thing for you.

Bah on second thought I have absolutely no clue what i’m talking about… good luck /post


50lbs 1 x 25 1 x 10
80lbs 1 x 8
110lbs 1 x 8
150lbs 1 x 12
170lbs 1 x 12
190lbs 1 x 12
210lbs 1 x 12

80lbs 3 x 12

Inverted Rows
3 x 25

I was planning on taking the night off, but I went in and did a workout anyway. I was feeling quite tired, for unknown reasons. I had a pb&j about an hour before the workout started and walked on the treadmill for about .6 miles while watching the yankees spank the rangers. Although I was tired, I felt focused and intense. The right music playing will do that to ya. (August Burns Red, The Warriors) Plain Jane workout.

It felt like I did much more, but this 3 exercise routine took nearly an hour to accomplish… Which would mean I’m resting a bit too much. My lower back is still a bit sore so I had to lay off the seated rows for tonight. The SABO rows were much more feasible because I’me able to support my spine with my hand. Well, I’m exhausted. I had 5 eggs for breakfast, 4 slices of bacon, two summer rolls with 6 pieces of shrimp, coffee, pb&j, drinking one scoop of whey now, making chili and having that with 6 bean rice, and capping the night with one scoop of nitro-core. Eh, about 210 grams of protein today. Not bad. Def some rest tomorrow. Shoulders and arms on Friday and then off to the city for some carbs.

Forgot to add in…

15 mins of foam rolling and stretching

IRON, from Details Magazine
By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

I can’t wait to hit the weights tomorrow

yukgaejang, a korean soup with…

strips of lean beef
bean sprouts
etc etc

i added in rice with 6 different types of beans

im guessing its about 30> grams of protein per serving, this bowl having about 4 servings


Military Press
65lbs 2 x 8
95lbs 1 x 8
135lbs 5 x 5

75lbs on EZ curl bar

Preacher Curl
75lbs 2 x 8

Standing Curl
75lbs 2 x 8/6 x 3 (trade off with partner)

OH DB Press
120lbs (total) 2 x 10

Hammer Strength OH Press
45’s on each side 3 x 15

Reverse Flies
80lbs 2 x 10
120lbs 2 x 10

Yeaaaaaaaa buddyyyyyy

Felt like my shoulders were about to cave in tonight. It’s nice lifting on Friday because it’s so empty. Deliberate grunting and yelling ‘lightweight’ is kosher when no one hears you :slight_smile:

Time to eat, shower, and head to the city to drank some cold japanese beers.

[quote]RiVaL6 wrote:

5 whole eggs
4 slices of bacon in between 2 slices of whole wheat bread[/quote]

lol that probably tastes really good but looks disgusting


Bench Press
45lbs 1 x 25
135lbs 1 x 5
225lbs 1 x 2
245lbs 1 x 5
245lbs 1 x 3
265lbs 1 x 0
245lbs 1 x 1

Incline DB Chest Press
60lbs 1 x 12
70lbs 1 x 10
80lbs 1 x 8

Weighted Push Ups (elevated grips)
45lbs 1 x 8
90lbs 1 x 8
135lbs 1 x 8
180lbs 1 x 3

Standing Cable Flies
80lbs 1 x 15
95lbs 1 x 15
110lbs 1 x 15 1 x 14

Push Downs
75lbs 1 x 25
80lbs 1 x 15
100lbs 1 x 8

Shoulders are sore from Friday? The actual delts are fine, but I feel my joints are suffering.
Diet was terrible today. Good day though. Got some cool shit with money I made over the weekend down in Atlantic City.
I am doing good with consistency so far. I can always eat better, and I am now working on setting a decent sleep schedule. With that said, good night.


45lbs 1 x 25
135lbs 1 x 8
225lbs 1 x 5
245lbs 1 x 5
265lbs 1 x 0 <—adjustment
185lbs 6 x 3 1 x 5

Back is still a bit messed up. A member at the gym noticed that I was looking a bit uncomfortable so he asked me if I had a back injury. I told him about straining it about 3 months ago, and how it fucking sucks balls and shit.

He happened to be a chiropractor so he offered to adjust me. I haven’t gotten adjusted by a chiropractor for a year and boy did it feel good. He was a bigger guy. (he was doing OH pressed with 3 plates) so that strength played into a better cracks in my back.

After I squatted I went into the studio to throw some kicks and shadow box.

My lifting partner bailed on me mid way because his ex girlfriend called. She supposedly wants to get back with him.

Shitty workout, but the squats felt really, really good…

I need a break anyway.

BACK TOMORROW!!! gonna annihilate my back like none other.