did a pretty crappy back workout today.

pulldowns, rows, seated row, some other crap. was at my condo gym which is useless.

after last night's crap work out had to make up for it this morning.

run
3 miles - 23:30 - first couple mins were walking/waking up.

doing chest tonight

went right after work so i could watch sports tonight.

incline db press
65x6; 65x8; 60x10; 60x9

SS incline flyes w/ pushups need to up flyes next time
25x12, 11; 25x12, 7

bench
115x8; 95x10; 95x12 - it really feels feeble to be so tired and benching so little. tried to bench first today but the 3 benches were in use. next time...maybe

smith close grip
115x6; 105x8; 95x10; 95x12

SS overhead rope w/ rope pushdowns
{27x5x12, 17.5x10} x 2

skulls
60x7, 40x11

dips
12,12,11

last night. think this is right...

bb curls
60x6, 8, 10, 50x12

incline curls
20x3x10

SS concentration curls w/ hammer curls
15x3x10

cable curls
27.5kgx10, 17.5kgx8

abs
minimal attempt. still hurt. didn't push it.

been slow lately. lots of dates at night which is good, but limiting my gym time. i guess the gym is to look good which is a positive for the dates. need to be able to do both. tough with work schedule. got after it today.

was a real shocker actually. wanted to do bench before incline db. used to be able to do 190x3x5. figured i may be stronger now so threw on 195. did 1, lol. 185, 1 lol. wtf. i guess this new workout system has made my bench less, even though i feel more cut. not benching as much as i used to.

bench
135x6; 175x5; 155x8; 135x12

incline db press
40x2x10; 40x12

SS incline flyes w/ pushups
30x10, 6; 30x12, 6

close grip (not on smith machine)
85x6; 105x8; 105x10; 85x12 - this was easy, but felt a little awkward.

SS overhead rope w/ pushdowns
2 x (30x12, 20x12)

dips
12x3

pec dec flyes - wanted to throw this in. not a big fan of the 1 unit they have at this gym though.

did some warmup stuff, then 130x10.

run

ran a quick mile. had to piss. may run in the morning.

3 mi. run this morning.

21:20

went last night. been busy with work/dates.

incline db press
65x6; 65x8; 60x10; 55x12

bench
115x3x10

incline flyes ss pushups
2x (35x12, 3)

close grip bench
95x6; 105x8; 95x10; 95x10

overhead rope ss rope pushdown
2x (30x12, 20x10)

dips
3x12

skull crushers
60x3, 40x22

been bad at updating this and actually going too.

went a few times in between, went yesterday too. i'll try to remember.

bb curls
70x6; 70x8; 70x8; 50x12

incline db curls
20x3x10

SS iso curls with hammer curls
15x3x10 of each

dropset cable curls
lots of 27.5, 22.5, 17.5, 12.5

abs
just sorta got after it with an unorganized array of stuff

incline db
65x6; 65x8; 60x10; 60x6

bench
105x3x10

flyes
30x3x10

dips
3x12

overpress ss with cable pressdown
27.5 x 10, 22.5 x 10

skulls
60x6

bad at updating. done ab ripper x on alternating days the over the past 6 days. went for an interval run yesterday morning.

gym tonight.

bb curl
60 x 6,8,10,12

incline curl
17.5x10; 15x2x10

SS iso curls and hammer
2x15

dropset cable curls
35 total from 27.5 down to 17.5

making the transition to morning workouts. maybe evening workouts too. gotta get after it hard.

fell asleep early last night, so perhaps that's why i was up early to hit the gym.

definitely weaker in the morning.

incline db press

tried to lift 70s. couldn't get the right one up.

65x6. 60x2x8, 60x4

bench
115x3x10

flyes
40x10; 35x2x10

close grip bench
95x3x10

SS overhead cable press and cable pressdown
25x2x10

morning workouts legit. ended up going on a date and to the jays game last night so would've missed the night workout.

this one i could even do in my building.

all supersets with minimal rest

3x of

db curls x 10 - 35,30,30
bar dips x 10

seated cable curls x 10 - 40,30,30
tricep press down x 10 - 40

hammer curls x 10 - 17.5,20,20
bent over kickbacks - 17.5,15,12.5

ab ripper x

another morning workout.

all supersets

4x of:

seated db lat raises 15x10
standing db shrugs 75x10, 70x3x10

standing cable front raise 17.5x10
db bent over rear delt raise 10x10, 7.5x2x10, 5x10 (need to double check form)

seated bb shoulder raise 75x10
standing bb shrugs 110x10

wow. not sure if just weak today, or since not doing starting strength any more my numbers have significantly dropped.

supersets

bench - 175x6, 175x5, 165x6
pullups - 2.5, 2, 2 - really bad

db incline press - 55x8, 55x8, 50x8
seated cable row - 50kg x 3 x 8

machine press - 110,120,130 x 10
bent over row - 95x3x8

cable cross flyes - 25x8, 20x2x8
close grip pulldown - 60kg x 3 x 8

went to the gym this morning. hit the treadmill for some HIIT.

16 mins, 2.5 miles, 400 cals.

came home, and did ab ripper x.

out of protein. re-ordered 10lbs. last night. also decided to get some creatine for the first time in my life.

Goals for August:

six-pack
defined chest (bench 200x3x8)
bigger biceps

very superficial goals but I want my body to look a lot better.

current photo:



and this is from November. not sure which is better. lighting better in november. at best no gains in 6 months is embarrassing.

Ugh, looking at those 2 pics pisses me off.
I basically took Dec/Jan and April off. Mostly girl reasons.

Need to stay focused. These morning workouts are really helping out.

Trying to eat a lot better too and drink less beer.

The standard S&F advice for skinnyfats in your situation is to bulk. My standard advice is to cut a few more pounds.

But seeing that you can only do two pull-ups, we must go with a new strategy.


Maintain. Get stronger. Recomp.

I could do 6 before when I actively did pullups as part of my routine. Going to put them back in.

But yes, right now is both a cutting and gaining phase.

Beer has to be the main culprit for the fatness. I eat pretty well, portions may be a bit big.

FWIW, right now I'm 6'4" 205lbs.

Bolded is most likely inaccurate. You are going by the treadmill calories being burnt? Also, are you tracking macros?

Just go by the treadmill. I enter my weight when I set up the run, and that's what it says at the end. Yes, maybe inaccurate.

As for tracking macros, I have no idea what that means. Googling now.

Wow. Back to square 1 with squats.

did squats starting strength style.

185x3 - dead
165x2x5

I really need to do squats every other day.

barbell curl - 70x6; 70x8; 60x2x10

superset iso curls and hammer curls
20x10, 20x6; 17.5x10, 17.5x8; 15x10, 15x10

incline curls - 17.5x3x10

tried some chinups - couldn't do 1. was at end though and my arms were dead. still embarrassing.

felt like this kid:
http://www.thescore.com/nhl/news/512325