DrSassyPants' Workout Journal

[DrSassyPants]

After soaking up a ton of good info from this site, I've gotten a membership at a decent gym and decided to start working out seriously. The last time I had access to a good weight room and used it consistently was in high school (several years ago). I loved it. There's a lot of positive things that come out of it. Life has a tendency to get in the way though, not to mention just plain laziness. But no more excuses! My first goal is to never hear a "who's pushing you away from the dinner table?" comment directed at me ever again. But first, some vital stats:

When I started (6/17):
Height: 5'11"
Weight: 148 lbs
Waist: 32"
Currently (7/3):
Weight: 154 lbs
Waist: ~31"

Some good initial progress, but nowhere near where I'd like to be. 154 lb. looks pretty damn skinny on my frame. I look good without a shirt on, but anyone in a public place would see me and just think I'm skinny. And it's amazing people make comments about it. I don't remember the last time I could call somebody a fatty and get away with it. Probably because they could eat me....but I'm getting off topic.

From everything I've read, it seems the way to free myself of skinniness is to eat and then eat some more. I'm gradually adjusting to this because my appetite is far from carnivorous. Right now I'm getting anywhere between 2800-3200 calories a day, and I'll up that as my body weight goes up. My usual macronutrient breakdown is about 90 g fat, 260 g carbs, and 260 g protein. I'm getting most of my protein from eggs, whey protein, chicken, lean ground beef, tuna, and dairy (milk, cottage cheese). As far as carbs goes, the list is whole grain bread, baked potatoes, whole grain pasta, whole grain rice, peanut butter, and oatmeal. I'm drinking lots of water too.

Now, the workout part! I started weak and still am, but atleast I'm making good progress. Here's the workouts since I've started keeping track:

6/26

Bench Press - 3 x 6 @ 115 lb. (up from 95 lb. the previous week!)
DB Press- 3 x 7 @ 80 lb. (40 lb. DB each arm)
Overhead Triceps Extension- 2 x 8 @ 30 lb, 1 x 5 @ 40 lb

6/28

Shoulder DB Press - 1 x 8, 1 x 7, 1 x 6 @ 60 lb
DB Shrugs - 3 x 8 @ 80 lb (40 lb DB)
Sumo Leg Press - 3 x 10 @ 150 lb. (didn't hit the hams enough, need to work on form)
Squat - 1 x 10 @ 95 lb., 3 x 8 @ 115 lb.

6/30

Hammer Curls - 1 x 8 @ 22.5 lb, 1 x 8 @ 25 lb, 1 x 7 @ 25 lb
Barbell Curl - 2 x 7 @ 60 lb.
Lat Pulldowns - 1 x 8 @ 70 lb, 2 x 7 @ 80 lb
DB Rows - 2 x 8 @ 35 lb. (each side)

7/3

DB Press - 1 x 10 @ 25 lb, 2 x 8, 1 x 7 @ 90 lb.
Incline Bench - 3 x 6 @ 95 lb. (no spotter, ugh)
Skullcrushers - 1 x 8 @ 30 lb, 3 x 6 @ 50 lb

Hopefully these gains will continue (i gained big from the previous week as well where i didn't keep record). I'm going to start doing deadlifts when I get a bit stronger and have some more faith in my back (I've had back injuries in the past). For now though, I'll try to kill myself on squats.

Any feedback, comments, and suggestions are all welcome! I'm going to keep this journal updated regularly so you guys (and myself) can track my progress. I have "before" pictures, so I'm looking forward to the point where I can post those with my "after" pictures =) I have a loose goal of a body weight of 170-180 lbs. by the end of the year. This to me is a realistic goal if I stay on course. I'm following the Warboss method of gaining muscle AND losing fat, no bulking and cutting. We'll see what happens...

 

[Lifeforce]

Hey man, good to see you've decided to change your physique! Just want to wish you good luck with everything. Looking forward to see some grinding work on the squat =)

 

[DrSassyPants]

Thanks for the comments, Lifeforce. I've read your journal posts and you have really come a long way. It motivates guys like me Keep at it!

Today (7/5):

Weight: 156 lb

Workout:

Shoulder DB Press:
1 x 10 @ 60 lb
1 x 10 @ 70 lb
1 x 6 @ 70 lb (10 lb increase, or 5 lb for each arm)

Sumo Leg Press:
2 x 10 @ 170 lb (20 lb increase)

Squat:
1 x 10 @ 115 lb
2 x 8 @ 125 lb (10 lb increase)
1 x 20 @ 95 lb

I love the widowmaker! First time doing it, and I could barely walk from the gym to my truck Probably could've managed 6 reps at 135 lb, but wanted to save some juice for the widowmaker. Just as a side note, I do warm-up sets for each body part, I don't post them though.

Food:

Thought I'd post what I ate today, if anyone's interested (i'm always interested in other people's meal plans).

Meal 1:
3 scrambled eggs
1 slice cheese
1 serving oatmeal + 1 serving peanut butter (actually makes oatmeal taste good!)

Meal 2:
1 cup milk w/ whey protein
Whole Grain Bagel

Meal 3:
Protein Bar
4 slices whole grain bread
1 can tuna

Meal 4:
2 lean ground beef burgers
1 cup brown rice
2 baked potatoes

Meal 5:
1 cup milk w/whey protein
1 cup cottage cheese
1 serving peanut butter

Comes to about 3000 calories, approximately 90 g fat, 300 g carbs, and 250 g protein. I'm no expert, but I think that's spot on as to what I need to be eating. I also worked today for 8 hours, so I'm proud today that i got in 3000 calories because i haven't been eating quite enough on work days.

Got called skinny again today by a chick (a friend of mine, but still..). It definitely keeps the motivation up. Keep the skinny comments comin' people!

 

[DrSassyPants]

7/7: Biceps, Back

Lat Pulldowns:
1 x 10 @ 80 lb
1 x 8 @ 80 lb
1 x 7 @ 80 lb

DB Row:
2 x 9 @ 35 lb

Hammer Curl:
1 x 10 @ 25 lb
2 x 7 @ 27.5 lb (up 2.5 lb)

Standing BB Curl:
3 x 10 @ 50 lb (less than last time, but i needed to use better form)

My back's feeling good, so I plan to start doing deadlifts soon. Going on vacation next week though, so it may have to wait a bit more.

Today's Weight: 154 lb
The weight's back down a little bit, but that's ok. I can tell some difference in my musculature already, and I don't want to gain weight too fast. 6 lbs. in 3 weeks so far. I may up my calories a little bit because I don't think I'll put on much body fat. Just have to balance that with my budget.

 

[DrSassyPants]

7/9 (Chest, Triceps)

DB Press:
1 x 10 @ 90 lb
2 x 8 @ 90 lb

Incline Bench:
2 x 6 @ 95 lb
1 x 4 @ 100 lb ( up 5 lb)

Skullcrushers:
3 x 8 @ 40 lb. (less weight, better form)

I should have waited another day for this workout. My forearms and biceps were still sore and I probably could have done better with some more rest. I felt the skullcrushers a lot more with the better form.

Today's Weight: 156 lb

Oh, and after I made a comment about my budget in the last post, I had to pay $500 for repairs to my truck yesterday.

 

[Lifeforce]

Hey man, you're making progress in your lifts. Adding 10 pounds to a lift is really hard work of you! It's good to see someone having the balls to actually do the widowmakers. It's hell doing them. But your legs will explode once you start adding 5 pounds every time. =) I remember doing 135 lbs for the first time dude, every time you add a full plate to the bar it just feels awesome!

Glad to see someone working on better form than just pounding the poundage and go balls out with bent back and dangerous angles. I hope you'll take this mindset to the deadlifts too and do singles w/ good form.

Tough luck with the truck dude, but don't worry. You can probably manage on less protein than people say you need. I've been almost bankrupted and had like 10$ a week for food but the gains have come anyway. You just need to take it at the right time. IMO you grow better if you stuff your face with protein the last hours before bed. Especially slow absorbing caseine (found in dairy). I don't get the reason why people eat protein all the day, you just need carbs on the day and when you sleep you need the protein for regrowth.

Anyway, keep up the work!

 

[DrSassyPants]

7/11 (Shoulders, Legs)

Shoulder DB Press:
2 x 9 @ 70 lb

Side Laterals:
2 x 8 @ 20 lb

Shrugs:
2 x 10 @ 80 lb

Sumo Leg Press:
2 x 10 @ 170 lb (better form, feeling it in the hammies more)

Standing Calf Raises:
1 x 15 @ 100 lb
1 x 10 @ 140 lb

Squats:
1 x 8 @ 115 lb
2 x 6 @ 135 lb (up 10 lb, finally got to slap on the 45's )
1 x 20 @ 100 lb (up 5 lb)

Not a bad workout, but I had to rack the widowmaker for a few seconds after my 16th rep. Both my arms were feeling tingly and almost numb, anyone ever have that happen? Anyway, I racked it for a few seconds and it went away so I did 4 more reps.

This is more of a reminder to myself than anything, but I need to start a good stretching routine. I've only been stretching legs the one time a week I work them out, and it's not going to cut it. Ass to grass isn't even an option right now because I'm lacking that flexibility (parallel is hard enough, i've always been tight in the legs). It's definitely going to hamper my progress though and I need to fix it now.

This is probably my last workout for a week or so, going on vacation I'm determined to keep decent eating habits though.

Today's Weight: 157 lb

 

[DrSassyPants]

Today's Weight: 157 lb

Back from vacation. Didn't eat as well as I would've liked, but not too bad. I'm just happy I didn't lose weight. Anyway, gotta work tomorrow morning but then I'm gonna hit the grocery store and go hard at it again. I've got a rough goal of 165 lb by the time I start college again in late August. I haven't weighed over 160 in years, but I'm about to :rockon:

 

[DrSassyPants]

7/21 (Shoulders, Legs)

Shoulder DB Press:
1 x 10 @ 70 lb
1 x 8 @ 70 lb

DB Shrugs:
2 x 10 @ 90 lb (10 lb increase)

Sumo Leg Press:
2 x 10 @ 170 lb

Standing Calf:
1 x 10 @ 140 lb

Squat:
1 x 8 @ 95
2 x 8 @ 125
1 x 20 @ 105 (5 lb increase)

Not a very good workout, but pretty much what I expected after a week break and subpar eating. Also, my knees started hurting before I even got to squats, so I didn't push myself all the way on those. Once again, I had to rack on the 20-repper for 10 seconds after I did 15, because my arms were getting numb. Is this a concern, anyone else have it happen before?

Thinking about substituting the shoulder DB press, I don't feel like I'm getting any stronger with it. Hmm....

Today's Weight: 155 lb

 

[DrSassyPants]

7/24 (Back, Biceps)

Hammer Curls:
2 x 8 @ 27.5 lb (up 1 rep)

Chinups:
1 x 8 @ body weight
1 x 5 @ BW

Lat Pulldown:
2 x 6 @ 80 lb (down a couple reps)

Deadlifts:
2 x 10 @ 70 lb

Shook this workout up a little bit, doing the barbell curls and hammer curls felt a little redundant, so I replaced one with chinups. But really I had just realized I could do chinups on the power rack, oops

First time for the deadlifts. They felt good, I feel like I had pretty good form. They felt really light too, so I'll jump it up a couple notches next time. I've read different things about how many sets to do. Any suggestions?

The diet is coming along better than ever. ~3200 calories and ~250 g protein. I'm looking forward to some good gains!

Today's Weight: 158 lb

 

[-V-]

Seems to be pretty good man! Keep the progress going. From the first sight what i can tell you is that you are doing too many repetitions. In my opinion increase your weight(DRAMATICALY! Yes I believe you can Lift more weight!) and lower your repetitions till 4-6 good form. Also make sure you are changing your work outs every 4 weeks and add some drop weights and negative weight trainning.

Pm me if u have any question would be glad to answer them.

Master V

 

[DrSassyPants]

-V-, thanks for the reply. You actually addressed something I've been wondering about. All the higher reps was really an effort to get my form down on exercises, but I think I'm past that and ready to lower my reps some and get stronger. Thanks for the advice!

7/27/06 (Chest, Triceps)

Incline Bench:
1 x 8 @ 95 lb
1 x 7 @ 100 lb
1 x 7 @ 105 lb (up 5 lb)

DB Press:
2 x 7 @ 90 lb

Skullcrushers:
1 x 8 @ 40 lb
3 x 6 @ 50 lb (up 10 lb)

I thought that this was an excellent workout, considering I haven't done a chest/tri workout in close to 2 weeks. My forearms are really limiting me on the DB press, the 45 lb. is really heavy for them and I can't go to 50, though I know my chest could handle them. Might have to change that exercise and come back to it after I get my deadlift weight up....

Speaking of the deadlift, even though the weight I lifted the other day was light, it hit muscles in my body I didn't know existed. It felt really good to be sore all over the next 2 days :woo:

Today's Weight: 160 lb

Awesome. In May I had been sick for a couple weeks, not eating much, and I was down to 145. So this feels really good.

 

[DrSassyPants]

7/28 (Legs)

Sumo Leg Press:
1 x 10 @ 190 (up 20 lb)
1 x 8 @ 190

Squats:
1 x 8 @ 95 (warm up)
1 x 8 @ 115 (warm up)
1 x 6 @ 135
1 x 5 @ 140 (up 5 lb)
1 x 18 @ 110 (up 5 lb)

Skipped shoulders today, they were too sore to workout. This was a great workout for the legs though. I started doing the widowmaker and after 3 reps I didn't think I would make it to 10, but somehow I willed myself to 18 and failed on 19. My legs are screaming at me right now 'cause they're pussies, but they'll learn to deal.

 

[DrSassyPants]

7/31 (Back, Biceps)

Hammer Curls:
1 x 8 @ 30 lb (up 2.5)
1 x 7 @ 30 lb

Chinups:
1 x 8
2 x 7 (up a set and some reps)

BB Row: (new)
2 x 9 @ 50 lb

Deadlift:
2 x 9 @ 95 lb (up 25 lb)

Today's Weight: 160 lb

 

[DrSassyPants]

8/2 (Chest, Triceps)

Incline Bench:
1 x 8 @ 105 lb
2 x 6 @ 110 lb (up 5 lb)

DB Press:
2 x 5 @ 100 lb (up 5 lb each arm)

Skullcrushers:
2 x 8 @ 50 lb
1 x 6 @ 60 lb (up 10)

Today's Weight: 160 lb

 

[DrSassyPants]

8/5 (Legs, Shoulders)

Military Press (new):
2 x 8 @ 70 lb

Sumo Leg Press:
2 x 10 @ 190 lb

Squats:
1 x 8 @ 145 lb (up 5)
1 x 7 @ 145 lb
1 x 5 @ 150 lb (up 5 more)

I dropped the widowmaker from my workout today. My knees have been hurting the last week and I didn't think I should tax them. But hey, up 10 lbs on the regular set, can't complain there. Someone complimented me on my change in physique the other day :rockon: It feels like just a small change so far though.

Today's Weight: 161 lb

 

[DrSassyPants]

8/8 (Biceps, Back)

Hammer Curls:
1 x 9 @ 30 lb each arm
2 x 5 @ 35 lb (up 5 lb)

Chinups:
1 x 9, 1 x 7 @ BW

Pullups:
1 x 5

BB Row:
2 x 8 @ 60 lb (up 10 lb)

Deadlift:
1 x 10 @ 95 lb
2 x 8 @ 105 lb (up 10 lb)

My back hurt after this workout, and has been hurting lately. It wasn't like I had pulled anything during the workout, it's just a dull muscle pain. I don't feel like I'm going to injure myself, and I feel strong, so I don't really see what to do differently.

The biggest difference I notice about myself so far is my legs. They don't feel like jello anymore....they feel muscular and much bigger than before. I can't wait to see how they look when I'm squatting 200 lb I feel more confident in myself as well.

Today's Weight: 160 lb

 

[Rata Blanca]

Very good job man, you know the most common problem on skinny guys are that we don't eat enough... make sure you are
btw, what exercise is the widowmaker? :s

 

[simon]

btw, what exercise is the widowmaker? :s

A 20 rep set of squats. If you can do 20 with a weight, try to get to 50. They're torture, but great.

Greatprogress, Sassy.

 

[DrSassyPants]

Thanks for the comments guys.

8/10 (Chest, Triceps)

Incline Bench:
1 x 8 @ 95
1 x 6 @ 110 lb
2 x 4 @ 115 lb (up 5 lb)

DB Press:
2 x 6 @ 100 lb (up 1 rep)

Skullcrushers:
2 x 4 @ 60 lb
1 x 8 @ 50 lb

I'm about to switch up these exercises....atleast the skullcrushers, I haven't gained much on it, and was actually weaker this time.

I've fallen off my eating habits a little bit the past few days because I was starting to have stomach/abdominal pain. I got a fiber supplement that'll hopefully help that out.

Next semester is right around the corner....I'm crossing my fingers that I can figure out a way to work, go to class, eat, work out, study, and sleep.

Today's Weight: 159 lb