skinny guy journal

[Double]

MindOverMatter if you only had posted that link months ago then i would still be able to flat bench =] but i guess i wouldnt have listened anyway so it's ooooright.



70kg well done my boy you far ahead of your goals. with this gaining rate 90kg should be possibly as a x-mas present for yourself:woo:

 

[gav]

Originally posted by Double

70kg well done my boy you far ahead of your goals. with this gaining rate 90kg should be possibly as a x-mas present for yourself:woo:

we'll see mate, 73 still sounds like a big number. today i tried to cram down a plate of beans + a pint of milk + 150g of chicken before going out. unfortunately when i was eating the chicken down the road, i threw up royally after a 2 minute chunder battle; just like the old days
cheers man

 

[Double]

haha the good ol' days someday i will be back in the real bulking =]
#cheers gav

 

[gav]

legs
weight: 69kg

squats
60kg * 6
80kg * 5
70kg * 8
55kg * 20 NEW RECORD

stiff leg deads
70kg * 8
70kg * 6
70kg * 2 pulled my fvckin hamstring

calf raises
90kg * 10
90kg * 20
90kg * 20
90kg * 20

 

[gav]

chest + abs
weight: 69kg

-----
warmup

incline db
20kg * 12
20kg * 10

incline bb
60kg * 6
70kg * 2
------

incline bb bench (smith)
75kg * 4
77.5kg * 3 NEW RECORD
72.5kg * 6

flat bb bench
65kg * 6
65kg * 8
65kg * 6

db flies
10kg * 10
14kg * 8
someone tell me about my flies, cuz i reckon i could do 18kg +, but i only use 8kg-14kg dbs on them so i can get max stretching

bb flat bench (half presses)
60kg * 10

cable leg raises
32kg * 20
32kg * 20

side crunches
10kg * 100

 

[MindOverMatter]

Hey bro.

The thing about flyes is that they are an isolation exercise, which means the execution of the exercise comes before the weight used. If you use 18kg (40+lbs) dumbbells and your form suffers, it's not worth it.

Try doing a set of 14kg (30lbs each) where you seem to reach failure at 8 reps, and then do a set of 16kg (35lbs) to failure. Always focus on the form. When you can do 16kgs with perfect form, move on to the 18kgs.

Focus on the full range of movement, and the contraction. Also don't rush the rep, and don't clang the DBs. Right before they're about to touch, have the weights go back down (slowly). Do each rep slowly (both up and down), perfectly. Get a spotter to help you do a few forced reps.

 

[gav]

weight: 70kg - and it's only wednesday, might be able to hit 71kg by friday

biceps and triceps

cable curls
110lbs * 6
110lbs * 6

db hammer curls
20kg * 6
20kg * 6

more cable curls
110lbs * 6
110lbs * 5

cable overhead tricep press
100lbs * 6
100lbs * 6
100lbs * 6

cable pushdowns
110lbs * 8
120lbs * 6
120lbs * 6

db one arm extensions
10kg * 8

cheers Matter for that, i've never tried goin any higher with the flies cuz i think i remember hearing that arnie only went to 16kg, but maybe it was 32kgs

 

[Double]

one hell of a cable session!!i should check out a gym sometime, too, i would love to know how that cable exercises feel

 

[gav]

back

wide forward grip chinup
8reps
6reps
5reps

deads (smith)
60kg * 8
100kg * 4
100kg * 4
100kg * 5

bent over bb rows
60kg * 7

seated rows (machine)
70kg * 7
80kg * 7

 

[MindOverMatter]

hey bro

according to his book, arnold did his flyes in a 10, 8, 8, 6 rep range. For a guy that benched 500lbs+, 6 reps of 35 lbs flyes wouldn't make him feel a thing hehe. Don't be hesitant to work your way up, as long as your form is good.

 

[gav]

arite, cheers matter. i told a guy in the gym once that arnie never went above 16kg on his flies; the dude did 18kg and started walking about like superman

shoulders and abs

db lat raises
10kg * 8
14kg * 6 new record

db shoulder press
20kg * 12
20kg * 10

bb shoulder press (smith)
60kg * 6
60kg * 8 new record
65kg * 5 new record

cable leg raises + hanging leg raises to the sides
35kg * 15
35kg * 15

side crunches
10kg * 160 new record (i reckon i could do over 300 of these, they just get fvcking boring after a while and it starts to seem like cardio)

 

[gav]

Just back from holiday and a week's break from the gym. felt sh!t today (worst i've been in ages) but i knew i had to start lifting again. (lifts are in the 8-10rep range according to diesel's guide).

weight: 69-70kg. bf% - 12% according to this guy on the street who used this electric pulse thing to measure my bf%

legs, calves and abs

squats
60kg * 10
70kg * 8
70kg * 9
70kg * 10

straight leg deads
60kg * 8
60kg * 8
60kg * 8

calve raises
60kg * 10
80kg * 10
80kg * 10

cable leg raises
70lbs * 15
70lbs * 15

side situps
10kg * 20
10kg * 20

 

[gav]

FVCK YEH!

chest & shoulders
weight: 70kg

incline db
20kg * 12
20kg * 10

bb flat bench
60kg * 12
65kg * 9

bb incline
65kg * 5
60kg * 8

dips
0kg * 8 (arms were shaking from the first rep )

bb incline half presses
60kg * 8

flies
14kg * 10

db shoulder press
20kg * 8
16kg * 12
16kg * 11

machine shoulder press
70lbs * 10
70lbs * 10
70lbs * 9

db lat raises
10kg * 13
10kg * 12

My whole upper body has suddenly inflated because of this workout + my abs are starting to hurt from yesterday's workout. If there ever was a better cure for depression than blasting it at the gym i'd like to hear it

 

[pimpfromdayone]

I'm am a new member, but I just thought I would check in here, since I am a skinny guy. I workout at home so I don't do all the excercises or know all the stuff, but here are the ones I can remember off the top of my head after working out for 2 months back in March. Btw, some of you aren't that skinny at like 150+ lbs, geez, you should consider yourselves lucky. Here are my stats:

Age: 18
Height: 5' 8"
Weight: 130 lbs

Workout schedule: Every other day, 1 hour per session, alternate between exercises.

Chest (Pecs) and Triceps-
Bench press: 115 lbs, 3 sets of 10 reps. Max: 145 lbs
Also performed Incline press and decline every other workout.

Biceps-
Curl: 30 lbs per arm, 3 sets of 10 reps.

Lats-
Chinups: my weight, 3 sets of 15 reps

Delts-
Military press, Upright row (can't remember stats)

Abs-
Situps- 3 sets of 50, or on a 45 degree decline bench 3 sets of 8 reps while holding a 45 lb plate on my chest, lol.

Calves-
Calf Raises on a stair- 4 sets of 20 in different feet positions (reg., wide, narrow) while holding a 45 lb weight with my hands... I try to use more weights but without a machine it is hard to balance.

Quads/Hamstrings-
no excercise, was happy with what I had, considered them really good

I am not sure what my body fat % is, but I have tested it before using that electronic tester they have now but I am pretty certain it was like 5%-8%.... I know for sure I don't have much...maybe after what I have told you about my workouts you can see if that sounds accurate...

I stopped lifting seriously after a couple months because I got a little discouraged and kinda felt I had reached my potential and maxed out, plus I had started to focus on other aspects of improving my game with women, but I know it takes a lot of time to see weight gains after your initial gains. My biggest obstacle is I don't do the diets like you guys do because I just have to be able to eat what I want to eat and when I want to eat. I consider my biggest strengths to be my abs, biceps, upper legs, and lats, with my biggest weaknesses being my pectorals, delts, and calves, which as you can see are the muscles I work on primarily, especially the chest.

Not bad for a beginner though right?

 

[Lifeforce]

It's looking good. However, leg exercises like squats are the key for growing big. Don't leave them out.

Most of us over 150 lbs started out way below, gav and I, solid, double and loads of others have begun at a very light weight. I was 135 with clothes and food at 5'8. So we really know where you are comming from.

Great you're doing something to change, you have any goal set for yourself? You have any pics of yourself?

 

[Double]

aight man.....pimpfromdayone when i was your age i was like 110lbs 5'09"......but the harder i lift and eat the better my genetics seem to be

 

[Lifeforce]

It all has to do with the puking double.

 

[gav]

Originally posted by Lifeforce
It all has to do with the puking double.

lol, i've joined the club again. last night i managed a spectacular sickness session after having one bite of chicken straight after the gym - spectacular as in 8 pukes within a minute.

pimpfromdayone, those are some nice lifts. what got me bulking from around your weight -( 130-135 ) to the high 140s was drinking milk, eating whey and not missing a single ****in meal. in fact, when i was on a cruise holiday last year, while the rest of the family sat eating frosties and cornflakes in the restaurant for breakfast, i came to the table with my bowl of porridge and whipped out my bucket of chocolate whey powder .

gd luck bud

and btw, you should open up your own thread and post every workout there

 

[Lifeforce]

lol.. those were the times... being hardcore adamant and eating everything in sight.

I hate it thoug..I'm the only one who hasn't puked from eating.. I've puked after doing squats.. but never when I've eaten. bah.. I guess I'm npt hardcore enough. Especially not hardcore to do a 8 puker.

lol... I can imagine the scene on the cruise =D

 

[Double]

ROFL dudes good to hear from you both keep em hardcore stories commin