skinny guy journal

[gav]

back/biceps

deads (smith)
60kg * 8
90kg * 6
--
110kg * 6
110kg * 5
110kg * 4

wide grip chin ups
bw * 9
bw * 8
bw * 7

seated rows (machine)
86kg * 7
86kg * 6
86kg * 6

lat pulldowns
60kg * 6
65kg * 8 faithless's insomnia came on at this point, nearly broke the machine on the first rep :woo:

db curls
16kg * 7
16kg * 7
16kg * 6

cable hammer curls
50kg * 6
50kg * 6
50kg * 6

only 2 weeks before i get back to a proper gym and start makin some gains again

 

[Double]

re gav


is the 3x5x70kg bench on the smith machine or normal - it's some good weight for 3sets but im getting there.


have fun in your new gym man

 

[gav]

re double

it's on the smith machine mate so it's not too good. 2 weeks ago i hit 80kg * 4 on the smith.
was that 65kg you were doing? once i'm back in the proper gym that's where i'll be starting i reckon. then i'll start pumpin it up and beatin your ass with a stick

shoulders and abs today (good gym)

seated db shoulder press
22kg * 10
26kg * 6
26kg * 7 NEW RECORD

shoulder press machine
64kg * 6
64kg * 6
64kg * 6

db lat raises
12kg * 8
12kg * 8
12kg * 8

cable leg raises
12.5kg * 20
12.5kg * 20

ab crunch machine
57kg * 15
57kg * 15

incline side situps
10kg * 30

weight's at 69kg (first check in 3 weeks now). i've been really impressed with the definition i'm getting in my upper body, but thought it was at the expense of mass. clearly not too bad.

 

[Lifeforce]

Awesome pressing man on the db shoulder presses ! Deads are looking solid to man.

 

[gav]

cheers lifeforce, i was amazed i could even lift the 22s with my weak left arm. one day on and my chest and shoulders are looking huge

 

[gav]

legs

Attg squats (smith)
50kg * 6
60kg * 4
70kg * 2
--
80kg * 5
80kg * 6
80kg * 5
80kg * 6

leg extension machine
86kg * 8
100kg * 8

stiff leg deads
80kg * 8
80kg * 8
80kg * 7

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

 

[semag]

good workout.

 

[gav]

chest + tris + lower abs

flat bb bench (smith)
80kg * 4
80kg * 3
75kg * 4

incline
70kg * 5
70kg * 4

flies
16kg * 10
16kg * 10

dips
bw * 10
bw * 10

overhead cable extensions
100lbs * 4
90lbs * 6
90lbs * 6

cable pushdowns
110lbs * 8
110lbs * 7
110lbs * 8

one arm golf swings
40lbs * 20

cable leg raises
70lbs * 20
70lbs * 20

 

[gav]

back + biceps

deads (smith)
60kg * 8
90kg * 6
-----------
112.5kg * 6 NEW RECORD
115kg * 5 NEW RECORD
117.5kg * 4 NEW RECORD
115kg * 4
somehow i can deadlift more with a free bar

wide grip chinups
8reps
5reps
4reps

lat pulldowns (no bent back)
80lbs * 7
80lbs * 7

bicep curls (twisting)
16kg * 7
20kg * 5
20kg * 5
20kg * 4

machine bicep curls
36kg * 6
36kg * 5
36kg * 5

my body's getting back to its very best; tshirts are starting to tighten up and my chest is looking huge, which is a good start to me becoming more masculine.

jaw exercises are another good thing, squaring my jaw up

i've also grown a pretty koosht goatee in a week, but since i still work at mcdonalds i have to chop it off, which pisses the shyt out of me cuz i reckon it goes well with my face. it might just be me, but fight club hits the nail straight on the head with the feminised corporate world. tomorrow, if i go in with a nice bit of masculine facial hair the boss will tell me off with his fvcking pink tie hanging around his neck grrrrrrrrr i'd like to bench that ****

 

[Anomalous]

I'm 160, 6'3 and i dont even work out.

Damn i'll be like 180 easy!

 

[gav]

shoulders + abs
weight: 69kg

db shoulder press
26kg * 6
26kg * 4
22kg * 8

machine shoulder press
66.5kg * 6
68.5kg * 6
71kg * 4

lat raises
14kg * 8
14kg * 8
14kg * 6

usual ab workout

 

[gav]

chest + tri workout - proper gym; free weights

incline db press
30kg * 5
30kg * 4
30kg * 5

flat bench (FREE!!! no spot)
60kg * 6
65kg * 4
70kg * 3 NEW RECORD

flies
12kg * 10
18kg * 6

dips (slowly all the way down)
bw * 10
bw * 8

cable tri exts
55kg * 7
55kg * 6
55kg * 6

cable pushdowns
55kg * 7
55kg * 6
57kg * 6

 

[pimpfromdayone]

Gotta be careful without the spotter don't you I always do only as many reps as I know for sure I can do.... can't do the last one to failure of course without a spotter..... I have had 130 lbs on my chest before from where I tried that one last set and didn't make it, multiple times in fact, it sucks, and I have to like push it off slowly to one side. It is possible to die if you can't get it off your chest, so you gotta be real careful. Good liftin man!

 

[gav]

back and biceps

deads (smith)
60kg *8
90kg * 6
110kg * 2
---
120kg * 3 NEW RECORD
117.5kg * 3
115kg * 4
115kg * 3

wide grip chin ups
7reps
6reps
5reps

lat pulldowns
90lbs * 7
90lbs * 6

hammers
20kg * 6
20kg * 6
20kg * 5

curls
20kg * 5
16kg * 6
16kg * 6
16kg * 5

cheers pimp. working out without a spot puts a lot more pressure on your lifts. i can usually manage normal benches without them cuz i know my limits. but yesterday, i tried some cg benches at 50kg. i only just managed to slip the bar back onto the rack; like half a foot off my face

 

[Warboss Alex]

Gav, do all of your chest and tricep work, and your shoulder work where possible, on the smith machine, no spotter needed, just put the safety wotsits in place and if you can't make, you just have to turn the bar hooks around.

And I don't think there's any point in doing lat pulldowns if you can do chin-ups mate.. and the pulldown is suspiciously weak given that you can pullup your bodyweight and deadlift over 100kg (albeit on the smith, you cheat ).

 

[Double]

GAV OWN THAT ****ING DEADLIFT GOOD JOB MAN!!!!!!

 

[gav]

Originally posted by Warboss Alex
Gav, do all of your chest and tricep work, and your shoulder work where possible, on the smith machine, no spotter needed, just put the safety wotsits in place and if you can't make, you just have to turn the bar hooks around.

kk mate, i'll consider the smith for more stuff now like military presses. though i was under the impression the smith weakens one arm over time. what tricep exercises btw? just cg benches?

Originally posted by Warboss Alex


And I don't think there's any point in doing lat pulldowns if you can do chin-ups mate.. and the pulldown is suspiciously weak given that you can pullup your bodyweight and deadlift over 100kg (albeit on the smith, you cheat ).

ye that lat pulldown thing sux; i was just tryin to have perfect form but those certainly were pvssy weights

lol, cheatin on the deads the smith's fvckin harder. record's 140 for 1 with a free bar

cheers double mate. i was seein far too many stars on that 120, so i stopped at only the 3rd rep

 

[Warboss Alex]

You can push more weight with the smith yes because the legs are taken out of the equation (I assume you're talking about rack deadlifts) so I guess it isn't cheating after all ..

Why the hell would the smith weaken one arm? Are they designed to target the right arm more than the left, for example? Not at all - if you mean it's often hard to get in the exact middle then yes, but as long as your arms are equidistant from the ends (or middle) of the bar then there's not a problem, if your body isn't aligned properly under the bench you'll feel it and be able to make the adjustment.

Stuff you can do on the smith: front shoulder press (military press), behind-neck shoulder press, close grip bench, reverse grip bench, incline bench, decline bench, even flat bench with varying width of arms, like you said you could also do rack deadlifts, smith rows and smith squats.. the smith machine is under-rated in my opinion.

 

[pimpfromdayone]

I'm no expert by any means, but if I think I would just stick with the big four: bench press, military press, deadlift, and squats. Unless you have been doing this for 5 years+ (I assume you haven't?), you should still be able to see the most total gains from those compound exercises. That's still the core of my workouts at least (when I do workout, lol), but of course I still do the pullups, bicep curls, and calf raises too But anyway, the triceps seem to be the thing holding me back in my bench presses (I "stick" after a certain height) so the bench press has really helped them a lot. It is good that these exercises build more than one muscle group at a time.

And yes, the lat bars just annoy me. It is funny because when I have done them I weigh less than the weight I am lifting (if you can do a pullup this will be the case) so it annoys me how it tries to lift me off the seat the whole time. I would buy a weight belt for pullups but I am happy with my lats as they are so oh well.

 

[nosexbox]

Sorry to be a pain, but is there some kind of basic workout or "bible" I can read about this?

I'm 31, almost 6' and 145 lbs. Not a whole lotta fat there. Would love to put on some weight.