T Nation

Tall Skinny Bastard


#1

My first log. Been a semi-skinny bastard always, but that's mostly due to not eating that much and having a high BMR and being pretty active. Anyway, been lifting on and off for ~10 years, mostly dicking around and not making good progress. Decided to start a program and stick with it and EAT.

Height: 6'8"
Weight: 234 (starting weight 220 6 weeks ago)
BF - dunno. Around 15% probably.

Took some measurements 5/18 to supplement starting info:
Bicep - 15"
Chest - 44"
Waist - 36"
Hip - 43.5" (I suffer from big ass disease)
Thigh - 25.5"
Calf - 16.5"

Max lifts at beginning:
DL - 260x5
Squat - 240x9 - a little iffy on depth on a few of them
bench - 190x7

Max lifts updated:
DL - 270x6
Squat - 250x5 - full depth on all
bench - 200x6

5/13 workout:
warmups: treadmill for a few mins, squats with bar, split squats, hang clean - 5xbar, 5x85, 3x135, 3x155

DL - 3x135, 3x185, 5x215, 5x225, 5x245

Walking lunges - 4x10 35lbs dumbells

RDL - 4x10 145 lbs

Back extension - 4x10 BW

I do the lunges and RDL in a superset with as little rest as possible. Last set I'm huffing and puffing like a mofo. Today it was easier than last week and I wasn't totally spent. Time to move up in weight next week.

Low back was sore from bench on weds. I think I'll switch up my bench and DL days so I'm fresh for DL, as low back is my limiting factor.


#2

5/14 workout

OK workout, could have done more but was pressed for time.

Warmup with push ups, internal/external rotator work

Push press - bar, 85, 105x5, 115x5, 125x5

Lat pulldown - 4x10 120lbs

Dips 8,8,8,5 BW

Plank with legs on gym ball 2x1 minute

Pulldowns and dips were in super set. I hadn’t done dips in ages, they actually felt pretty good until I hit the wall on my last set. Push press is weak…fucking monkey arms.


#3

5/16 workout

Squats - warmup with barx2, 135, 185, 215x3, 225x3, 235x7,2,2,1

Pallof press - 4x10 90lbs

bulgarian split squat - 4x10 35lbs dumbells

I didn’t eat enough carbs before this workout, some the last set of pallof and bulgarians I had a massive headache going and felt a little nauseous - hypoglycemia is a bitch. Pushed through it, grabbed a gatorade at the store and all was good. Gotta make sure to eat enough carbs before workouts from now on so I don’t have a repeat of this.

on a side note - after eating like a madman and drinking 1/2 gallon of water, I’m over 240lbs for the first time in my life :smiley:


#4

5/18

Warmup with some push press, external/internal rotator work

Bench:
barxsomex2
85x10
135x3
160x3
170x3
180x3
190x5 and FAIL on #6

Push press
105x4x10 PR - last time I failed on set 4. up 5lbs next week.

Cable row
130x4x10 felt easy enough, 10lbs up next week

Pec-deck
160x10
160x8

ez-curl bis
60x10
60x6

Good workout, except bench was a little weak feeling. Just felt heavy. I usually work out in the afternoon, so that might have something to do with feeling less than 100%.


#5

5/19

warmup

hang clean
10xbar
5x85
3x135 easy. I used to max at 155, current max 175 but could pull more.

DL
135x5
185x3
225x3
235x3
250x6

fucked up my weights, was supposed to pull 260x3+, but I’ll take 250x6. Had 1 or 2 more with decent form left in me. Lower back is coming along well, didn’t feel it start to round at all.

Walking lunge
4x10 40lbs dumbells

RDL
4x10 155lbs

Back extension
4x10 BW

Awesome workout. I got my whey isolate today, and a jug of gatorade mix. I was amped up to work out, but even then I think the new preworkout protocol helped with performance. I felt strong all the way through to the end. I’ll make a note about recovery on saturday, as RDL usually makes my hams hurt for at least 3-4 days.

Traditional choco-milk after workout.

Off to foam roll (or more precisely, PVC roll).


#6

5/22

Push press
barxsome
85x5
100x3
110x3
120x3
130x7

Dips
8,8,8,7 - 2 more than last week on last set

Pulldown
2x10 130
2x10 120
This hit the upper back/lats really well. Usually my arms start to go before my back, seems like technique is getting better.

Was a little lethargic feeling all day. Mind was not in it. Looking forward to next week to break some PRs.


#7

5/23 workout

squats
barxsome
135x6
135x5
185x5
200x5
225x3
250x5

front squats
135x6
135x5
135x5
135x5
135x5
135x5

DL
225x5

Workout sucked. Hip was bothering during squats, couldn’t make it go away even with 15 mins of warming up. Just wasn’t feeling it. Front squats were humbling as well. Gotta do those more often as I suck at them.


#8

5/25

bench
bar x a lot
85x5
135x5
160x5
180x3
200x6 PR!

Push press
105x3x10, 8

cable row
140x4x10

pec-deck
160x2x10

push ups x 20

GREAT workout. Bench record broken. Mental 200lbs barrier utterly destroyed. Great pump after workout as well.


#9

5/26 workout

DL
bar x some
135x5
185x5
225x5
245x3
270x6 PR!

Great pulling set. Low back started wanting to round after 6, so called it quits.

RDL
155x4x10 Felt too easy, gotta put more weight on this. RDLs kill my hamstrings, we’ll see how I feel later this weekend.

Hack Squat
2pps 10
1pps 2x10 Holy burn. Short rests between sets made this pretty painful. Good thing I’m masochistic.

Abs
Push up position plank side plank ~ 1 min each

Awesome workout. New PR smashing the old one. Grip strength is coming along really well - it used to be my limiting factor. Feeling good.

My recovery is feeling a lot faster since adding whey isolate and gatorade powder (50g each) as my pre/during workout meal. And I have much better energy throughout the workout. Highly recommended.


#10

Worked out at a local soccer field today.

ran 4 laps
20 pushups
20 situps
20 supermans

Then 4x:
ran 1 lap
10 pushups
10 situps
10 supermans

Some plyometric work - depth jumps, box jumps, 1 leg box jumps

10x20 yard sprints

Good workout - kicked my ass.

First day of eating 2000 cals. I used to eat that in a meal…my stomach hates me. It’ll go away in a week.


#11

5/28

Push press
bar
85x5
120x5
130x3
135x8

pulldowns
140x2x10
130x10
120x10

Dips
7,8,6 - these felt really weak

lat raises
40x3x10

ez curl
60x10
60x10 a few forced reps


#12

soccer field workout - ran a bunch of laps, did some shuttle runs, push ups, plyo jumps. Felt good to be outside. Also worked on my tan since it’s an awesome day.

Current weight - 231 (-3lbs from start) Progress on track.

Had a cheat day yesterday diet wise - went out grilling with the wife and a friend and ate too much.

Gonna hit the gym later today for a little bit. It’s deload week, so just going easy and stretching a lot.


#13

Gym membership is up, and moving in progress, so no weights. Lifting heavy ass boxes when moving is giving me a good workout though.

I’ve been hitting the field from running, sprints, and plyometrics.

Weight this morning 231.