skinny guy journal

[nosexbox]

OK, I belong on the short bus. I just saw the stuff at the top of the "health and fitness" section.

 

[Lifeforce]

Good job on the deadlifts mate. Lol.. we seem to be about the same weight on the db presses in the incline. I dropped 5 kg each db one week and now I have been working my way back.

 

[gav]

cheers lifeforce. that won't do mate, you're 20lbs heavier than me and we're incline pressin the same anyways, you're a d!ck btw. those deadlifts are fvcking unreal!!! 140 *5???? i'm gonna get my grip up with some statics when uni starts so i can start reppin the big weights as well. keep droppin the fvckin bar

--------

shoulders and abs
weight: 152lbs

db shoulder press
26kg * 5
26kg * 7 = RECORD
26kg * 5

machine shoulder press
68.5kg * 4
71kg * 4
73.5kg * 3 NEW RECORD

db lat raises
14kg * 8
14kg * 8
14kg * 8

5 set ab workout

next week i'm shoulder pressin the 28kg dbs. this was after a day at work stackin shelves

 

[gav]

chest and triceps

flat bench (smith)
80kg * 4 = RECORD
82.5kg * 2 NEW RECORD
80kg * 3

incline bench
70kg * 3
67.5kg * 4

incline flies
16kg * 10
16kg * 10

dips
bw * 12
bw * 10

cg bench
50kg * 6
55kg * 4
55kg * 4

overhead cable exts
100lbs * 4
100lbs * 4
100lbs * 4

pushdowns
110lbs * 4
100lbs * 4

+ 4set ab workout for tomorrow's monster deads

 

[gav]

back and biceps

deads
125kg * 4 NEW RECORD
122.5kg * 4
122.5kg * 4
122.5kg * 4

wide grip chinups
bw *
8reps
7reps
4reps

bent over smith rows
50kg * 8
55kg * 8

smith curls
40kg * 6
40kg * 6
40kg * 5
40kg * 5

db hammers
16kg * 6
16kg * 6
16kg * 6

reverse smith curls
35kg * 6
35kg * 8

 

[gav]

legs + calves

smith squats (half attg)
85kg * 5
85kg * 5
85kg * 5
85kg * 5

leg exts (machine)
85kg * 8
95kg * 8

stiff leg deads
80kg * 8, 7, 6

standing calf raises
80kg * 20

seated calf raises
75kg * 8, 7, 6

over the last few weeks my diet has been slipping; more chocolate and junk shyt just to make up the calories. now, it's just gonna be one off day a week.

plus i bought this big fvcker whey bucket - 2.5kg to last me this month

 

[gav]

chest and triceps today

chest:
82.5kg * 3 NEW RECORD left shoulder fvcked up
82.5kg * 3 NEW RECORD
82.5kg * 3 NEW RECORD
then my left shoulder packed in for good so no more chest fvcking sore just now, i can't even pick up a glass of milk

normal tricep workout

 

[Double]

**** man ****ING SHOULDER

 

[gav]

legs
weight: 68kg

squats (smith)
90kg * 3 NEW RECORD
90kg * 3
90kg * 3
90kg * 3

leg exts
90kg * 8
90kg * 9

straight leg deads
80kg * 8
80kg * 6
80kg * 5

4 sets seated calves

my shoulder has been resting for just under a week now but it's still niggling. tomorrow if it feels ok i'm gonna bench some dbs

 

[gav]

tried a chest day yesterday but my shoulder completely fvcked me over. it's sore on the front of my shoulder just as it attaches to the bicep, so i can't work out my biceps or chest
trying to sort it by doing db lateral raises everyday, which makes it feel a lot better. any other advice lads?

back and triceps

deads
100kg * 6
110kg * 8
115kg * 8
115kg * 7

wide grip chin ups
bw *
10
7
5
4

4sets tricep pushdowns 64kg * 6
3 sets bent over tricep extensions 59kg *6
2 sets db overhead onearm exts 10kg * 5

 

[RaWBLooD]

whats wrong with your shoulder? you had an injury ??

 

[Lifeforce]

Originally posted by gav
tried a chest day yesterday but my shoulder completely fvcked me over. it's sore on the front of my shoulder just as it attaches to the bicep, so i can't work out my biceps or chest
trying to sort it by doing db lateral raises everyday, which makes it feel a lot better. any other advice lads?

back and triceps

deads
100kg * 6
110kg * 8
115kg * 8
115kg * 7

wide grip chin ups
bw *
10
7
5
4

4sets tricep pushdowns 64kg * 6
3 sets bent over tricep extensions 59kg *6
2 sets db overhead onearm exts 10kg * 5

Do dogcraps towel stretches.. they are awesome for the deltoid. Deads are comming up, lower weight but higher rep than last time. Ever thought of switching to pull-ups? I did it a while ago and they give more lat workout IMO when done strict than chins done strict.

 

[semag]

you tried DC's shoulder therapeutic stuff LF?? nice

 

[Lifeforce]

Yeah! I've had some trouble with it when I lift, and it has helped, pretty amazing. =D

 

[Double]

thats great man! good job on the deads as well gav!

 

[gav]

legs yesterday
weight: 67-68kg

smith squats (attg)
60kg * 6
80kg * 4
---
90kg * 4
90kg * 4
90kg * 4
90kg * 4

leg exts (machine)
90kg * 8
90kg * 8

stiff leg deads
3 sets, 80kg * 6

calve raises
4 sets, 65kg * 8

i've started doing those towel things lifeforce; they're working pretty well straight after doing them, but my shoulder's still pretty fvcked.

would you recommend me doing deadlifts or pullups tomorrow if it's still sore? the injury doesn't affect my performance on the deads, but it's a little sore on the pullups.

it's really starting to affect me personally; i'm not taking the gym so seriously anymore and i can feel the lack of testosterone. feels like i'm reverting to afcdom again.

 

[ShyRyder]

Originally posted by gav
it's really starting to affect me personally; i'm not taking the gym so seriously anymore and i can feel the lack of testosterone. feels like i'm reverting to afcdom again.

Man I know exactly how u feel. I must have been going throuth the motions for the last 3 months. Partly because of injuries partly cause i lost motivation. Maybe you should take a week of review your goals and compeletly change your work out. thats what im going to do right now. It's no fun if your not challenging yourself. hope your shoulder gets better man.

 

[Lifeforce]

Originally posted by gav
legs yesterday
weight: 67-68kg

smith squats (attg)
60kg * 6
80kg * 4
---
90kg * 4
90kg * 4
90kg * 4
90kg * 4

leg exts (machine)
90kg * 8
90kg * 8

stiff leg deads
3 sets, 80kg * 6

calve raises
4 sets, 65kg * 8

i've started doing those towel things lifeforce; they're working pretty well straight after doing them, but my shoulder's still pretty fvcked.

would you recommend me doing deadlifts or pullups tomorrow if it's still sore? the injury doesn't affect my performance on the deads, but it's a little sore on the pullups.

it's really starting to affect me personally; i'm not taking the gym so seriously anymore and i can feel the lack of testosterone. feels like i'm reverting to afcdom again.

Cool man, keep doing them and your shoulder will probably heal out. =)

I don't want to answer this, I have literally no clue. A good advice is to take it easy and listen to what your body tells you. If you feel up for deads, then do them.

Cool squats btw... 4x90 ATG is strong. Isn't this a new record? Last week you did 3x90.

 

[gav]

yep, new records coming and my legs are growing!

but yesterday i fvcked my back, real bad! i was doing bent over tricep extensions on the cable and when i squeezed out the last rep i felt my entire upper back just go.

i'm giving it + my shoulder til monday to recover. any stretchin techniques for the back mate?

 

[Double]

i want squat like that too