TheSplat
Master Don Juan
I'm bulking as soon as I get back to school so I can have access to a weight room. I'm doing hypertrophy-specific though, so we'll compare the results. I'm looking for 10 lean lbs in the 7 weeks of HST.
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skinny guy journal
- Thread starter gav
- Start date
things have started back up. i'm 153-154lbs still with a low bf%
today's split (chest, tris, abs):
bb Bench Press - 55kg - 7 reps, 5 reps, 5 reps
Close grip bb bench - 40kg - 8 reps, 6 reps
closegrip decline db bench - 14kg -10 reps 18kg - 8reps
db flies - 14kg - 10 reps, 10 reps.
16kg - 8 reps
4 sets of 8 max inclined situps (twisting to the sides as well) with a 10kg db above me
4sets of leg raises (cable), 32kg * 8reps
single arm tricep extensions - 8kg db * 8reps *3sets
i'm at a very good gym now, so i'll be making steady gains on my lifts (last week, i could only bench out 8reps of a 50kg bb, now i'm up 5kg). once i get a new camera, i'll post up some new pics
later, gav
today's split (chest, tris, abs):
bb Bench Press - 55kg - 7 reps, 5 reps, 5 reps
Close grip bb bench - 40kg - 8 reps, 6 reps
closegrip decline db bench - 14kg -10 reps 18kg - 8reps
db flies - 14kg - 10 reps, 10 reps.
16kg - 8 reps
4 sets of 8 max inclined situps (twisting to the sides as well) with a 10kg db above me
4sets of leg raises (cable), 32kg * 8reps
single arm tricep extensions - 8kg db * 8reps *3sets
i'm at a very good gym now, so i'll be making steady gains on my lifts (last week, i could only bench out 8reps of a 50kg bb, now i'm up 5kg). once i get a new camera, i'll post up some new pics
later, gav
Alpine
Master Don Juan
Hi,
Well I've started bulking this week. I've been the same weight for around 10 yrs, yes 10 yrs. Before this I had some success as a teenager and then life, career and other sh1t took priorities.
I'm about 5'7'' on a good day and currently 124lbs.
I will post progress and feel free to give me some stick if you don't see the weight going up.
Well I've started bulking this week. I've been the same weight for around 10 yrs, yes 10 yrs. Before this I had some success as a teenager and then life, career and other sh1t took priorities.
I'm about 5'7'' on a good day and currently 124lbs.
I will post progress and feel free to give me some stick if you don't see the weight going up.
skinnydart
Master Don Juan
6' tall and still trying to break that 120lb barrier... 
Looking forward to see the pics. Those are some improvement in lifts gav. I like the pic, try working a little more on the lats to get a V-shaped look. I ignored the lats in the beginning and only after a couple of weeks training them I have a lot better V-shape than before. You have really nice triceps too.
Do you still use the Skinny-guy routine?
Do you still use the Skinny-guy routine?
i never used the skinny guy routine. i'm just saying i'm a skinny guyOriginally posted by Lifeforce
Looking forward to see the pics. Those are some improvement in lifts gav. I like the pic, try working a little more on the lats to get a V-shaped look. I ignored the lats in the beginning and only after a couple of weeks training them I have a lot better V-shape than before. You have really nice triceps too.
Do you still use the Skinny-guy routine?
you're right about the lats. they definitely need some work. what exercises do you do for them? i've been doing bb pullovers (about 20kg) at my old gym. i can do a lot more exercises at my new gym now, like lat pulldowns (the only other lat ex i know)
hey, i thought it was women you're after in that bootcampYou have really nice triceps too.
. cheers man, playing golf really helps build up your triceps and shoulders.Lat pulldowns are good, try getting some pull-ups in there too. I use a combination of chin-ups and pull-ups because I am not that strong to be able to do many pull ups. Don't know why I abandoned pull-downs.. they are great!
"hey, i thought it was women you're after in that bootcamp . cheers man, playing golf really helps build up your triceps and shoulders."
Lol... you really got me there.
"hey, i thought it was women you're after in that bootcamp . cheers man, playing golf really helps build up your triceps and shoulders."
Lol... you really got me there.
back and bicep workout today
deadlifts (i tried 80, managed four reps, but my form was awful)
60kg * 9
60kg * 10
65kg * 9
Lat Pulldowns
45kg * 8
38kg * 8
45kg * 8
BB pullovers
20kg * 8
25kg * 8
One arm rows
28kg * 8
Chinups
6reps
5reps
6reps
8reps (bicep-exercising grip)
Hammer Curls
12kg * 10
14kg *9
14kg *8 (breaking previous record by 4kg)
BB curls
25kg * 8
25kg * 8
i'm weighing slightly over the 11stone (154lb) mark now. I can feel it shooting up now, cuz i've been eating so much. I haven't been full up at all today and i've eaten a whole chicken amongst other things.
here's a little summary
1. 1/2 cup porridge with milk + creatine + 1scoop mrp
2. grilled chicken burger + chips
workout
3. 100g chicken strips + can of tuna + 2 scoops mrp (40-45g protein total)
4. one roll with chicken, chicken + potatoes (about 40g worth of protein)
5. chicken + pasta (about 40g worth of protein)
6. peanut butter sandwich
7. porridge + peanut butter
on top of that, i've drank about 3 litres of water and had a multivit tablet. on an average day, i slack off and don't manage to get 7 meals in. today was different though because i made a bloody good effort to cook some good meals that i would definitely eat. it took a little longer and the kitchen is a bit of a state but i'm happy.
deadlifts (i tried 80, managed four reps, but my form was awful)
60kg * 9
60kg * 10
65kg * 9
Lat Pulldowns
45kg * 8
38kg * 8
45kg * 8
BB pullovers
20kg * 8
25kg * 8
One arm rows
28kg * 8
Chinups
6reps
5reps
6reps
8reps (bicep-exercising grip)
Hammer Curls
12kg * 10
14kg *9
14kg *8 (breaking previous record by 4kg)
BB curls
25kg * 8
25kg * 8
i'm weighing slightly over the 11stone (154lb) mark now. I can feel it shooting up now, cuz i've been eating so much. I haven't been full up at all today and i've eaten a whole chicken amongst other things.
here's a little summary
1. 1/2 cup porridge with milk + creatine + 1scoop mrp
2. grilled chicken burger + chips
workout
3. 100g chicken strips + can of tuna + 2 scoops mrp (40-45g protein total)
4. one roll with chicken, chicken + potatoes (about 40g worth of protein)
5. chicken + pasta (about 40g worth of protein)
6. peanut butter sandwich
7. porridge + peanut butter
on top of that, i've drank about 3 litres of water and had a multivit tablet. on an average day, i slack off and don't manage to get 7 meals in. today was different though because i made a bloody good effort to cook some good meals that i would definitely eat. it took a little longer and the kitchen is a bit of a state but i'm happy.
Last edited:
Leg Workout Yesterday (best leg workout i've ever done)
Leg Press (machine)
300lb * 8
360lb * 8
Squat
50kg * 8
60kg * 5 (very poor form - one side of the bb was heavier than the other - very stupid mistake)
55kg * 7 (increase of 5kg)
Leg Curl machine
84kg * 9
84kg * 9
Horizontal Leg Curl machine
72.5kg * 9
79kg * 8
Leg Press (machine)
300lb * 8
360lb * 8
Squat
50kg * 8
60kg * 5 (very poor form - one side of the bb was heavier than the other - very stupid mistake)
55kg * 7 (increase of 5kg)
Leg Curl machine
84kg * 9
84kg * 9
Horizontal Leg Curl machine
72.5kg * 9
79kg * 8
Peter Parker
Don Juan
Hey dude I’m down for some competition. When I started I was at 153lbs now I’m jumping between 157lbs and 160lbs. In two weeks I’ll be at 165lbs, when I get there I’ll tell you what it feels like.
Weight: 156lbs
Shoulders:
Military Press
35kg * 8
35kg * 9
35kg * 5
Behind Neck Press
25kg * 10
Lateral Raises
8kg * 10
8kg *10
Stretching the dbs out in front of me
12kg * 10
Db shoulder flies
16kg *10
16kg *10
Abs:
Decline situps (to the sides as well) with an 8kg db above my head
10reps * 3 sets
Leg Raises
36kg *10
32kg * 10
32kg *10
Calves:
one leg standing calf raise
28kg db * 9
28kg *9
28kg *10
32kg * 8
i've finally bought some decent whey protein. 24g protein per scoop - cheap too - 900g for £18. much better than that 16g shyt i was taking
Shoulders:
Military Press
35kg * 8
35kg * 9
35kg * 5
Behind Neck Press
25kg * 10
Lateral Raises
8kg * 10
8kg *10
Stretching the dbs out in front of me
12kg * 10
Db shoulder flies
16kg *10
16kg *10
Abs:
Decline situps (to the sides as well) with an 8kg db above my head
10reps * 3 sets
Leg Raises
36kg *10
32kg * 10
32kg *10
Calves:
one leg standing calf raise
28kg db * 9
28kg *9
28kg *10
32kg * 8
i've finally bought some decent whey protein. 24g protein per scoop - cheap too - 900g for £18. much better than that 16g shyt i was taking
yeh, i don't know how i can manage so much. maybe i'm using my back in the workout - hard not to though
150lbs? well beyond me now
yeh, i'll keep posting these workouts. it's a lot better doin this cuz it makes me want to increase all my lifts
today was a hangover-cure workout, cuz i got wasted last night
weight (still 154lbs which is shocking considering how little i've had to eat or drink)
is it better to do a warm up first? i was going straight into these heavy presses
Bench Press
55kg * 8
50kg * 7 (perfect form)
50kg * 5
CG bench
40kg * 8
40kg * 8
40kg * 5
Decline Bench CG
16kg dbs * 8
18kg dbs * 6
Decline Flies
14kg * 10
16kg * 8
Tricep extensions
separate 8kg dbs * 8
16kg db * 7
16kg db * 6
weight (still 154lbs which is shocking considering how little i've had to eat or drink)
is it better to do a warm up first? i was going straight into these heavy presses
Bench Press
55kg * 8
50kg * 7 (perfect form)
50kg * 5
CG bench
40kg * 8
40kg * 8
40kg * 5
Decline Bench CG
16kg dbs * 8
18kg dbs * 6
Decline Flies
14kg * 10
16kg * 8
Tricep extensions
separate 8kg dbs * 8
16kg db * 7
16kg db * 6
Nice bench there gav. Don't we all love those after-wasted-training-days... and when we stand there we curse to ourselves... "I got to lay off that booze!"
Warm up is not required for baby weights when you start out, but now after your progress your weights are heavy enough to hurt you. I've experienced it skipping warm up, especially in deadlift and squats ****ing up my legs.
A warmup I use from Max-ot, it is great, don't leave you tired afterwards.
50% weight 10 rep
50% weight 10 rep
65% weight 6 rep
80% weight 3 rep
90% weight 1 rep
I looked at your shoulder workout, do you actually do 9 sets of shoulder? seems a little much to me.
Is your weight with or without clothes?
Found any new cameras lying around gav ?
Warm up is not required for baby weights when you start out, but now after your progress your weights are heavy enough to hurt you. I've experienced it skipping warm up, especially in deadlift and squats ****ing up my legs.
A warmup I use from Max-ot, it is great, don't leave you tired afterwards.
50% weight 10 rep
50% weight 10 rep
65% weight 6 rep
80% weight 3 rep
90% weight 1 rep
I looked at your shoulder workout, do you actually do 9 sets of shoulder? seems a little much to me.
Is your weight with or without clothes?
Found any new cameras lying around gav ?
Ive changed my routine alot. Since ive been doing the 5-6 day split for years. now it's like,
sunday-traps/forearms
4 sets shrugs 70k
wrist roller heavy 1 set 8k
behind back wrist curls 3 sets 50k
monday-back/biceps
3 sets deads 90-100k
3 setspull ups
3 sets db curls 20k each hand
some concentration curls 15k
wednesday-chest/triceps
bench press 3 sets (elbows in) 60k
1 set wide grip bench 60k
3 sets close grip bench 50k
3 sets weighted dips 20k strapped
1 hand triceps ext 3 sets
friday-legs/shoulders
3 sets squats (havnt done these for ages) 60k
3 sets straight leg deads 50k
3 sets mill press 50k
3 sets laterals 10k
3 sets bent over lateral 5k each hand
I try to get 8 hours sleep a night, plus naps.
I'm eating loads of protein, no more chips, daily. I'm using whey protein, cell tech, n large2, and dorian yates sup.
this is my first week of bulking, and I've gone from 140lbs(weighed after a night out on the drink, where I threw up all night) to 150lbs.
my goal is 168lbs.
sunday-traps/forearms
4 sets shrugs 70k
wrist roller heavy 1 set 8k
behind back wrist curls 3 sets 50k
monday-back/biceps
3 sets deads 90-100k
3 setspull ups
3 sets db curls 20k each hand
some concentration curls 15k
wednesday-chest/triceps
bench press 3 sets (elbows in) 60k
1 set wide grip bench 60k
3 sets close grip bench 50k
3 sets weighted dips 20k strapped
1 hand triceps ext 3 sets
friday-legs/shoulders
3 sets squats (havnt done these for ages) 60k
3 sets straight leg deads 50k
3 sets mill press 50k
3 sets laterals 10k
3 sets bent over lateral 5k each hand
I try to get 8 hours sleep a night, plus naps.
I'm eating loads of protein, no more chips, daily. I'm using whey protein, cell tech, n large2, and dorian yates sup.
this is my first week of bulking, and I've gone from 140lbs(weighed after a night out on the drink, where I threw up all night) to 150lbs.
my goal is 168lbs.
SOLID, nice lifts - and your only 150lbs? you must have a high % of muscle
weight - still 154lbs (that's clothed - tshirt, shorts and shoes)
unclothed is about 152 (that's early in the day though (no food/water weight))
Today's leg workout:
Did a warmup squat routine today, looking like this
20kg *10
20kg *8
30kg *6
40kg *4
45kg *1
then
squats
60kg * 8
60kg * 8
60kg * 8
(i don't think i'd have managed without that warmup)
leg press machine
155kg (340lbs) * 8
164kg (360lbs) * 8
160kg (plates) * 8
Leg Curl machine
91kg (200lbs) * 8
91kg (200lbs) * 9
Horizontal leg curl machine
79kg (115lbs) * 8
86kg (130lbs) * 6
So i made gains on everything today!
can someone tell me what skullcrushers are. cheers
and lifeforce, keep your pants on; the pics aren't coming for another 2weeks at least
weight - still 154lbs (that's clothed - tshirt, shorts and shoes)
unclothed is about 152 (that's early in the day though (no food/water weight))
Today's leg workout:
Did a warmup squat routine today, looking like this
20kg *10
20kg *8
30kg *6
40kg *4
45kg *1
then
squats
60kg * 8
60kg * 8
60kg * 8
(i don't think i'd have managed without that warmup)
leg press machine
155kg (340lbs) * 8
164kg (360lbs) * 8
160kg (plates) * 8
Leg Curl machine
91kg (200lbs) * 8
91kg (200lbs) * 9
Horizontal leg curl machine
79kg (115lbs) * 8
86kg (130lbs) * 6
So i made gains on everything today!
can someone tell me what skullcrushers are. cheers
and lifeforce, keep your pants on; the pics aren't coming for another 2weeks at least
Nice gav, up and running at 60 kg now without troble I still don't understand how your hamstrings can monster up 85 kg in leg curl, no wait 91 kg!!! It's insane!
I assume skull crushers are lying triceps extensions.
I have to admit it gav, you have nice tits I don't know if I can bear two more weeks...
I still don't understand how your hamstrings can monster up 85 kg in leg curl, no wait 91 kg!!! It's insane!I assume skull crushers are lying triceps extensions.
I have to admit it gav, you have nice tits
I don't know if I can bear two more weeks...