TallAndThin's Log

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TallAndThin's Log

Postby TallAndThin » Sun Mar 20, 2016 5:08 pm

Going to start GSLP tomorrow (3/21). Following the mass gain base with rotating lifts, plus added in FM push-ups 6 days a week. My only prior lifting experience is a brief stint done with Starting Strength while doing a strict Paleo diet. After about six weeks I quit as I was unable to continue progressing with the weights - probably due to not eating enough (I was consuming 2600 calories of Paleo approved food).

I have the body of a runner - long, lanky limbs. I do enjoy running and in the past have run many 10k's and half marathons. I'm going to stop running and put all my focus into getting stronger. For once in my life I would like to have some muscle.

Here are my current statistics:

Age: 37
Weight: 173 lbs
Height: 6.0 ft
Chest: 37.75 inches
Arms: 12.0 inches
Neck: 14.5 inches
Thighs: 21.5 inches
Waist at naval: 32.0 inches

Last time my body fat was checked (late January) it was around 11%. It was calculated on an Omron impedance meter. I've never been overweight, although this is the leanest I've ever been due to the amount of running I've done over the last year.

I have read both the Greyskull LP 2nd edition and SWOLE 1st edition books. I get the concept of eating palm sized portions of protein and fist sized portions of carbs six meals/day. Do you think that the meal plan outlined in SWOLE will be enough food? I really don't want to repeat my SS experience. Should I start with additional food on day 1 (maybe start with the base meal plan + 1 "calorie bomb" shake as outlined in SWOLE)?

I will try to get some pictures uploaded - but as you can guess from the stats - you'll see a tall, lanky guy with pretty much zero muscle.

Advice and thoughts are appreciated!
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Re: TallAndThin's Log

Postby johnnypain » Mon Mar 21, 2016 5:38 pm

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Re: TallAndThin's Log

Postby TallAndThin » Mon Mar 21, 2016 7:56 pm

Day 0 pictures. Honestly, any diet advice is welcome. Like I said, I've been doing strict Paleo for a long time now with very low carb intake. The thought of tripling/quadrupling my carb intake seems very foreign and I am worried I will just blow up like a balloon and still not put on any muscle.

day0_picts.png
day0_picts.png (224.5 KiB) Viewed 9171 times
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Re: TallAndThin's Log

Postby TallAndThin » Sat Mar 26, 2016 11:39 am

Week 1 Results

600 push-ups (FM)

Mon
Inc Bench -40 lbs @ 2x5, 1x12
EZ Bar Curl - 20 lbs @ 2x10
Back Squat - 100 lbs @ 2x5, 1x14

Tues
Chins Ladder - 1/2/3 x 2
Rowing - 5 x 500m

Wed
Overhead Press - 35lbs @ 2 x 5, 1 x 8
Weighted Chins - body weight @ 2 x 6
Yates Rows - 40 lbs @ 1x19, 1x18
Deadlift -160 lbs @ 11

Thurs
Chins Ladder - 1/2/3 x 2
Rowing - 5 x 500m

Fri
Decline Bench - 50 lbs @ 2 x 5, 1 x 12
Seated Curls - 25 lbs @ 1 x 10, 1 x 8
Front Squat - 10 lbs @ 2 x 5, 1 x 15

Sat
Chins Ladder - 1/2/3 x 2
Burpee / Press - 35 lbs @ 63 in 10 minutes
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Re: TallAndThin's Log

Postby SNAKE-EYES » Sun Mar 27, 2016 10:05 am

For best results, keep a good log for all your food and workouts. Stick to a plan consistently and try to make as few changes as possible. Then when you stop and evaluate the results you are getting, you can make small changes and know how different tweaks to your diet or training actually affect you. If you try to make a bunch of changes at once you won't know why things are going better/worse. Just ballpark your diet based on SWOLE and stick with it. Watch the mirror and the progress on your lifts to guide you. Chasing your BW on the scale is a mistake. Don't be discouraged when it comes time to do a reset on your lifts, that is what is supposed to happen and you will be resetting (and rotating lifts) your whole training career.

"Consistent effort over time is by far the most important variable."

Good luck, and welcome to the board.
Life before death, strength before weakness, journey before destination.
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Re: TallAndThin's Log

Postby TallAndThin » Sat Apr 02, 2016 4:22 pm

Week 2 progress

My upper body is sore. Might be too much activity on Tues/Thurs/Sat. What do you think?

900 push-ups (FM)

Mon
Inc Bench - 50 lbs @ 2x5, 1x10
EZ Bar Curl - 20 lbs @ 1x12, 1x10
Back Squat - 110 lbs @ 2x5, 1x14

Tuesday
Chins Ladder - 1/2/3 x 2
Burpee/Press #1 - 10 minutes / 40 lbs 54 reps
Burpee/Press #2 - 10 minutes / 40 lbs 55 reps

Wednesday
Overhead Press - 40lbs @ 2 x 5, 1 x 7
Weighted Chins - 2.5lbs @ 2 x 6
Yates Rows - 60 lbs @ 1x14, 1x12
Deadlift -170 lbs @ 11

Thursday
Chins Ladder - 1/2/3 x 3
Burpee/Press #1 - 10 minutes / 40 lbs 59 reps
Burpee/Press #2 - 10 minutes / 40 lbs 56 reps

Friday
Decline Bench - 60 lbs @ 2 x 5, 1 x 12
Seated Curls - 25 lbs @ 1 x 15, 1 x 10
Front Squat - 30 lbs @ 2 x 5, 1 x 13

Saturday
Chins Ladder - 1/2/3 x 2
Burpee/Press - 10 minutes / 40 lbs 64 reps
Manmakers #1 - 15 lbs @ 5 sets of 5
Manmakers #2 - 15 lbs @ 5 sets of 5
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Re: TallAndThin's Log

Postby Berserker » Sun Apr 03, 2016 10:04 am

You're killing it with the volume, man! I hope you're eating like horse too!

I'm not surprised you're sore, that's a lot of work... be a bit careful doing so many pushups vs so few chin-ups, you could end up with some shoulder issues and bad posture. I try to do at least as many pulls as I do push reps throughout the week to even things out.
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Re: TallAndThin's Log

Postby TallAndThin » Thu Apr 07, 2016 7:53 pm

Thanks for the feedback Berserker. I doubt I'm eating like a horse though. I'm tracking my food this week in MFP and will post the macros this weekend.

In the meantime today I managed to strain my pec muscle while doing pushups. Probably added two much volume too quickly (600 week 1, 900 week 2, and I was on target to hit 900 again this week). I pushed through the tenderness today and finished out my sets but that seems to have made it worse so I'm thinking a few days of rest from pushups may be in order. 3 weeks in and already injured does not make me happy. :evil:

Anyone have thoughts on healing? Ice, heat, stretches, sex ("But honey, its therapeutic I swear!")?

Thanks!
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Re: TallAndThin's Log

Postby sam » Fri Apr 08, 2016 12:57 am

Definitely sex :) aaaand then rest.

My guess is that JP would say 'reset' all the 'extra stuff' youre doing, start low and work back up again. Since your goal is muscle, focus most on the weights going up and eating :)
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Re: TallAndThin's Log

Postby TallAndThin » Mon Apr 11, 2016 7:39 pm

Week 3 progress

Injured right pec on Thursday so numbers aren't what I was hoping. Also, I tracked 5 days worth of eating with MFP. I'm not eating as much as I thought. Averaged approximately 2400 calories from 100g fat, 175g carbs, and 180g protein.

600 push-ups (FM)

Mon
Inc Bench - 55 lbs @ 2x5, 1x9
EZ Bar Curl - 20lbs @ 1x16, 1x11
Back Squat - 130 lbs @ 2x5, 1x12

Tuesday
Chins Ladder - 2/4/6 x 2
Burpee/Press - 10 minutes / 40 lbs 69 reps
Manmakers #1 - 20 lbs @ 5 sets of 5
Manmakers #2 - 20 lbs @ 5 sets of 5

Wednesday
Overhead Press - 42.5lbs @ 2 x 5, 1 x 7
Weighted Chins - 5lbs @ 1 x 6, 1 x 5
Yates Rows - 70 lbs @ 1x13, 1x12
Deadlift -180 lbs @ 11

Thursday
Chins Ladder - 2/4/6 x 2
Burpee/Press - 10 minutes / 40 lbs 77 reps
Manmakers #1 - 20 lbs @ 5 sets of 5
Manmakers #2 - 20 lbs @ 5 sets of 5

Friday
Decline Bench - skipped due to injury
Seated Curls - 27.5 lbs @ 1 x 12, 1 x 11
Front Squat - 40 lbs @ 2 x 5, 1 x 16

Saturday
Walked 4.5 miles
Didn't do anything else hoping to recover from injury by Monday :)
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