Age: 27
Height: 5'11"
Weight: 178lbs
BF%: 17%

Diet: PN Compliant around 3500 calories/day

Supplements: Fish oils ,Prior/During/Post Workout 2 scoops Biotest Surge, 1 scoop with morning and bedtime snack Biox Milk Protein, Multivitamin, greens+

Program: 2 days of Rippetoe, 1 day Personal Trainer

Goals: I've never been to strong and now I would like to gain some strength, some size, and gain some self confidence. I have a small frame and was a typical ecto growing up. I've been going to the gym for the last 3 months and been working on my form and have some moderate gains (3 Strength days and 2 30 min cario fat burn zone eliptical sessions). I have been doing a 10x4 routine with a trainer one day a week then the other 2 days by myself.

I would like to try rippetoes when I am not with a trainer to help gain some strength. Ideally by the time 29 rolls around I would like to be in decent shape. I figured I have learned the motions properly now and hopefully this program will fit into what I do for the next few weeks. After which I can see where to go from there.

I wasn't entirely sure what my 5 reps were going to look like so I just increased it a bit over what I usually do and decided to go from there. I wasn't to far off but I know I will be increasing the squats and deadlifts more than 2.5% next time (I think they might have been a little light)

Day1

Squat 3x5 = 135lbs
Bench Press 3x5 = 105lbs
Deadlift 1x8 = 135lbs
Dips 2x8

8 Hours sleep, PN Compliant thus far today

Workout felt good

Squat 3x5 = 145lbs
Standing Military Press 3x5 = 85lbs
Bent Row 3x5 = 95lbs
Chinups 2x8 = BW
Decline Situp 2x10 = BW

8 Hours sleep, PN Compliant thus far today

30 min elliptical (130 HR)

7.5 Hours sleep, PN compliant

Felt Good, knocked the crap outta me

Squat 3x5 = 155lbs
Bench Press 3x5 = 115lbs
Deadlift 1x8 = 175lbs
Dips 2x8 = BW

Wednesday
2 hours beach volleyball (league)

Thursday
7 inning slow pitch baseball game (shortstop)

Today
Squat 3x5 = 165lbs
Standing Military Press 3x5 = 90lbs
Bent over row 3x5 = 100lbs
Chinups 2x8 = BW
Decline Situp 2x10 = BW + 10lb plate

Wasnt sure if I was gonna make it to the gym today, I am getting married next weekend and last night was a few to many drinks night...

Felt brutal but made it through

Squat 3x5 = 170lbs
Benchpress 3x5 = 120lbs
Deadlift 1x5 = 180lbs
Dips 2x8 = BW
Decline situp 2x10 = BW + 25lb plate

Squat 3x5 = 175lbs
Standing Military Press 3x5 = 95lbs
Bent over rows 3x5 = 105lbs
Chinups 1x7, 1x6 = BW
Decline situp 2x10 = BW + 25lb plate

Chinups were deadly today, I felt the burn in the arms today prior to the chinups hence why I think I just came up short of my 8's.

Good sweat, felt great

Squat 3x5 = 180lbs
Benchpress 3x5 = 125lbs
Deadlift 1x5 = 200lbs
Dips 2x8 = BW
Decline situp 2x10 = BW + 25lb plate

Late posting yesterdays workout, felt good. Last rep of press almost didn't make it.

Squat 3x5 = 185lbs
Standing Military press 3x5 = 100lbs
Bent over rows 3x5 = 115lbs
Chinups 2x8 = BW

tough one today but made it through

Squat 3x5 = 190lbs
Benchpress 3x5 = 130lbs
Deadlift 1x5 = 210lbs
Dips 2x8 = BW
Decline situp 2x10 = BW + 25lb plate

http://www.fitday.com/...l?Owner=rev1980

is about a typical day of food intake give or take (also have a couple multivitamins). I add whole wheat pasta about 75g on a training day on the pwo meal.

If anyone has any advice to tweak my diet or if I am off on something please let me know.


Squat 3x5 = 195lbs
Standing Military press 3x5 = 105lbs
Bent over rows 3x5 = 125lbs
Chinups 1x6, 1x5 = BW
Decline Situp 2x10 = BW + 25lb

I will probably reset military press as I barely got the 5th and my back was starting to arch

arg gym was packed today and couldn't get to a benchpress (huge line for it) so had to revert to workout B after waiting 8 mins after squats (just brisk walked around indoor track)

Missed 1 workout last week...had beach vball tournament and mountain biking and just couldn't get there. Grrrr...

Squat 3x5 = 205lbs
Standing Military Press 3x5 = 90lbs (reset)
Bent over rows 3x5 = 125lbs (didn't raise cause I couldn't remember what I did last week as wasn't expecting to do this workout today and guess wrong)
Chinups 1x8, 1x3 = BW
Decline Situp 2x10 = BW +25lb

Took a big hit in the head so took the week off last week to recover.

Squat 3x5 = 210lbs
Bench Press 3x5 = 135lbs
Deadlift 1x5 = 220lbs
Dips 2x8 = BW

Was pretty gased after doing the warmups and the sets. Week off seemed really noticable!!

Been ahwile since posted, moved to a 5x5 madcow routine, I know I should be on Starting Strength but doing this with a buddy and I am in no rushes

In all weights I rounded up at the bar (ie. 102lbs would be 105 at the bar)

I threw a 4x5 of Overhead Presses on Sundays workout (1x5 65lbs, 1x5 78lbs, 1x5 91lbs, 1x5 105lbs)

Last couple Fridays
Week1 Week2
Squat 5 100 102
5 125 128
5 149 153
5 174 179
5 199 204
Bench 5 63 64
5 78 80
5 94 96
5 109 112
5 125 128
BentRow 5 63 64
5 78 80
5 94 96
5 109 112
5 125 128
Assistance:
2 Sets of Weighted Hypers 35lbs
4 Sets of Weighted Situps 35lbs

Sundays Week1 Week2
Squat
5 100 102
5 125 128
5 149 153
5 149 153

Incline Bench
5 72 74
5 87 89
5 101 104
5 116 119
Deadlift
5 127 131
5 153 157
5 178 183
5 204 209
Assistance:
3 Sets of Situps 35lbs

Tuesdays Week1 Week2
Squat 5 100 102
5 125 128
5 149 153
5 174 179
3 204 209
8 149 153
Bench 5 63 64
5 78 80
5 94 96
5 109 112
3 128 132
8 94 96
Row 5 63 64
5 78 80
5 94 96
5 109 112
3 128 132
8 94 96
Assistance
3 Sets of Dips x 8 reps
3 Sets of Dumbell Bicep Curls x 8 reps 30lbs
3 Sets of Barbell Skull crushers x 8 reps 70lbs

Week 3 & 4

5 Reps unless noted

Friday
Squats
105 108
131 134
157 161
183 188
210 215

Bench
66 68
82 84
99 101
115 118
132 135

Row
66 68
82 84
99 101
115 118
132 135

2 Sets of Weighted Hypers x 35lbs
4 Sets of Weighted Situps x 35lbs

Saturday
Squats
105 108
131 134
157 161
157 161

Incline Bench
76 78
91 94
107 109
122 125

Overhead Press
60 65
73 78
85 90
98 103

Deadlift
134 138
161 165
188 193
215 220

3 Sets of Situps

Tuesday
Squat
105 108
131 134
157 161
183 188
215x3 220x3
157x8 161x8

Bench
66 68
82 84
99 101
115 118
135x3 138x3
99x8 101x8

Row
66 68
82 84
99 101
115 118
135x3 138x3
99x8 101x8

3 Sets of Dips x 8 reps
3 Sets of Dumbell Curls x 8 reps (2x30, 1x35)
3 Sets of Triceps Extensions x 8 rep (50lbs)

Life got busy as most excuses go and fell off the wagon... managed to grip the rear axle and getting my back to start driving again...

Started low and ramping up again with ss. Seems my months of slacking off did me harm and now im pissed off at myself for being stupid. On session 8 now from my restart...

currently at:
3x5 squat 170lbs (adding 5l bs session)
3x5 military press 75lbs (adding 5 lbs session)
5x3 row 110lbs (adding 5 lbs session)
3x5 bp 115 (adding 5 lbs session)
3x5 dl 175 (adding 10 lbs session)

Forumlated diet I been following for a week that will be my mandate for the rest of my ss (24 sessions total, 16 to go)

Postworkout drink
30g ON whey
50g gatorade

Post Workout meal
1-2 gloves garlic
1 onion
1 cup mushrooms
200g ground beef
100g wholewheat pasta
1 cup spinach

Total stats for below meals
3650 calories
118 grams fat
350 grams carbs
300 grams protein


Meal1
1 whole egg
1 cup egg whites
1 cup spinach
1 cup vegetable
1 apple
multivitamin
1 scoop greens
Fish oil

Meal2
150-200 grams chicken breast/beef 2 cups spinach
Baby carrots
15 almonds
1/2 cup brown rice

Meal3
150-200 grams chicken breast/beef 1 cup spinach
1 cup carrots
15 almonds
1 banana
1 cup brown rice

Meal4
150-200 grams chicken breast/beef
1 cup spinach
1 cup carrots
1/2 cup brown rice
Fish oil

Meal5
150-200 grams chicken breast/beef
1 cup spinach
1 cup broccoli
1 cup brown rice
15 almonds
1 banana
1 multivitamin
Fish oil

Meal6
1 cup cottage cheese
1-2 tbsp natty peanut butter
1 cup mixed veggies/spinach
1 cup berries
Fish oil

Friday Feb 6th
Squat warmup 2x5 45
warmup 1x5 65
warmup 1x3 100
warmup 1x2 135
working sets 3x5 170

Press warmup 2x5 45
warmup 1x5 35
warmup 1x3 50
warmup 1x2 60
working sets 3x5 72.5

Row warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 5x3 110
Assisted Pullups 1x8, 1x6, 1x5 (assist weight 40)
Assisted Dips 1x8, 1x8, 1x8 (assist weight 40)

Sunday Feb 8th
Squat warmup 2x5 45
warmup 1x5 70
warmup 1x3 105
warmup 1x2 140
working sets 3x5 175

Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 80
warmup 1x2 100
working sets 3x5 115

Deadlift warmup 2x5 70
warmup 1x3 105
warmup 1x2 145
working set 1x5 175
Assisted Pullups 1x8, 1x7, 1x6 (assist weight 40)
Assisted Dips 1x8, 1x8, 1x8 (assist weight 30)

Havent posted my last few workouts but here is tonights goals

Squat warmup 2x5 45 0
warmup 1x5 90 22.5
warmup 1x3 135 45
warmup 1x2 180 67.5
working sets 3x5 225 90

Bench Press warmup 2x5 45 0
warmup 1x5 65 10
warmup 1x3 90 22.5
warmup 1x2 115 35
working sets 3x5 130 42.5

Deadlift warmup 2x5 90 22.5
warmup 1x3 135 45
warmup 1x2 190 72.5
working set 1x5 225 90