skinny guy journal

[gav]

legs and shoulders

smith squats
80kg * 6
90kg * 5
92.5kg * 4 record
92.5kg * 3

leg extensions
98kg * 9
98kg * 7

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

standing calf raises
90kg * 10, 12, 13, 14, 14

seated
60kg * 8, 8, 8

db shoulder press
26kg * 4, 5, 4

machine shoulder press
66kg * 6
68kg * 4, 3

db lat raises
14kg * 8, 8

 

[gav]

back and biceps

deads
117.5kg * 4 new record
117.5kg * 3
117.5kg * 3

wide grip pullups
bw * 8, 7, 6

bent over bb rows
60kg * 7 (bad form)
50kg * 8, 7

bb curls
35kg * 4
30kg * 7
30kg * 6

cable rope hammers
50kg * 7, 7, 6

db twisting hammers
16kg * 5, 5

 

[gav]

chest, tris, abs

incline db bench
28kg * 7
30kg * 4 record
30kg * 4

bb flat bench (free)
60kg * 6
65kg * 5 record
65kg * 4

db flies
18kg * 7 record
18kg * 7
18kg * 6

dips (all the way down)
bw * 8, 6

cable pushdowns
55kg * 3, 4, 5

bent over cable presses
55kg * 5, 5, 5

one arm db tricep extensions
12kg * 3 record
12kg * 4 record
12kg * 4

cable leg raises
32kg * 15, 11, 8 (3 sets feels much better than 2)

twisting incline situps
bw * 20, 13, 8

i feel stronger than ever now; i'm now back up to the 155lb mark with new records all over the place; only this time there's a lot more shape and definition.

i'll put new pics up 2moz after i get the bytch to take them

 

[gav]

legs and shoulders

smith squats
90kg * 4, 4, 4

leg exts
98kg * 9
107kg * 7

prone leg curls
50kg * 8
57kg * 6, 5, 4

calve raises
standing: 100kg * 15, 15, 15, 13, 10
seated: 60kg * 8, 8, 8

db shoulder press
26kg * 7, 5, 4

machine shoulder press
64kg * 6
68kg * 5
71kg * 3

db lat raises
14kg * 8, 8
12kg * 8

 

[gav]

back and biceps

wide grip chinups
bw * 10, 8, 6

deads (from standing to half way down, cuz my ass can't take it after yesterday's squats)
100kg * 2
110kg * 3
110kg * 3

bent over rows
55kg * 8, 8, 8

bb bicep curls
35kg * 5, 4, 4

cable rope hammers
59kg * 7, 6, 6

 

[DoubleJuan]

i rowed 5,5,4x55kg today.....looks like a close battle not like the 100kg lifeforce rows in these days keep it going mate we must up the weight!!

 

[organizedconfusion]

for anyone who is frustrated with their current results try my routine ,it's under the thread name-" for all the skinny guys"...

 

[gav]

legs
smith squats
95kg * 4, 5, 4

leg extensions
105kg * 8, 8, 8

stiff leg deads
82.5kg * 7, 7, 7

calve raises
standing
110kg * 17, 16, 16, 15, 15
seated
60kg * 7, 7, 7

tomorrow, chest, tris and abs
tuesday, back, biceps and shoulder
wednesday legs
etc.

trying reversing my chest and back workouts, since it has been 3 weeks of the same routine. the only problem is fitting in my shoulders since i can't put them on a leg day, then do my chest the day after; just means my back day will be pretty long. see how it goes

 

[gav]

chest, tris and abs

smith bench flat
77.5kg * 4
77.5kg * 4
80kg * 3

db incline bench
28kg * 6, 6, 7

incline flies
16kg * 8
18kg * 7, 7

dips
bw * 10, 9, 9

cable pushdowns
59kg * 3
57.5kg * 5, 5

one arm db exts
12kg * 3, 5, 5

 

[gav]

back, shoulders and biceps

deads
115kg * 5
120kg * 5 NEW RECORD
120kg * 4

wide grip pullups
bw * 9, 8, 7

bent over bb rows
60kg * 8, 8, 8

db shoulder press
26kg * 7, 6, 5

machine shoulder press
68.5kg * 4
71kg * 3
71kg * 3

db lat raises
14kg * 8, 8, 8

bb curls
35kg * 5, 4
30kg * 7

cable rope hammers
59kg * 6, 5, 5

preacher curls
15kg + bar * 6, 5

I didn't really like doing my shoulder after my back, because my biceps had already partially been worked so the shoulder exercises felt weird at first. ( my warmup 22kg db shoulder presses nearly stopped at 4 reps; after the warmup set, it was fine)

Might take tomorrow off since i've just finished another 3 day split, then lift thursday, friday, saturday

This new routine's certainly working for me though. Since i started 3 weeks ago, i've put on more than half a stone in weight! - about 9 pounds.

 

[gav]

legs, calves and abs

squats (smith)
90kg * 6
95kg * 4
95kg * 3

leg exts
111kg * 8, 8, 8 NEW RECORD

stiff leg deads
80kg * 7, 7

prone leg curls
64kg * 4
57kg * 4

standing calve raises
120kg * 10, 10, 10, 10 NEW RECORD

seated calve raises
60kg * 8
62.5kg * 7, 7 NEW RECORD
55kg * 8

cable leg raises
12.5kg * 15
15kg * 10
17.5kg * 8 NEW RECORD

ab machine
64kg * 8
57kg * 8

decline situps (twisting)
5kg * 15
5kg * 15

 

[gav]

chest and triceps

flat bench press (free)
65kg * 7 NEW RECORD
70kg * 4 NEW RECORD
70kg * 3

db incline bench
28kg * 7
30kg * 4 NEW RECORD
30kg * 5 NEW RECORD

db flies (full extension)
12kg * 7
12kg * 7
14kg * 6

cable rope pushdowns
55kg * 6, 6, 6

bent over rope extensions
55kg * 5, 5, 5

db one arm exts
12kg * 4, 4

negatives (stretching)
14kg * 1


good day for lifting, bad day for eating (so far)
after the gym i had a 25g protein shake in 500ml whole milk. 30 minutes later i had half of one and left the rest sitting out in milk. one hour after that i drank the rest and feel like sh!t (i know they give warning about drinkin it within 20 mins of making it up - is that important?)

 

[gav]

ok, 2 lessons learnt

1. never drink whey if it has been sitting out in milk for over an hour

2. if possible, don't take it with whole milk, because it REALLY does mean slow absorption

fvck that was some sickness session

 

[DoubleJuan]

gratz on the free bench records man =)

0,5L whole milk=16g fat.....i dont think this amount slows down the digestion that much...low fat is better of course. hmmm the times where i couldnt drink the whole protein shake and wanted to complete it later.....umm i couldnt drink the fvcking whey it tastes so awful.....so yeh it suxx

 

[gav]

last night was a disaster. i don't think it was because of the whey powder, i think it was because i've picked up something off the burd. she's been insanely sick the past week and now she has given it to me.

every 30 minutes last night i woke up and spewed. now today i can't eat to save myself looks like my training's halted

 

[gav]

back and shoulders

deads
110kg * 6
120kg * 5
122.5kg * 4 NEW RECORD

wide grip pullups
bw * 12 NEW RECORD
bw * 8
bw * 7

bent over bb rows
60kg * 8
62.5kg * 8 NEW RECORD

db shoulder press
26kg * 6
28kg * 4 NEW RECORD
28kg * 3

machine shoulder press
71kg * 5
73.5kg * 3
73.5kg * 5 NEW RECORD

db lat raises
14kg * 9
16kg * 6 NEW RECORD
16kg * 5

-bounced back after that sickness episode; i'm hungry as fvck now and lifting more than usual

 

[silverwex]

hey gav,

dont think Ive posted on your thread before - anyway, great lifts man, keep up the great work.

silver

 

[DoubleJuan]

good progress man.....but the crowd wants to see pictures!!!!!!!!!:cheer:

 

[SinisaD]

Hi there guys. I am 19, 5'10 and am 160 LBS (i kinda look skinny :-D). I been reading over your progresse's and I might say I am quite impressed by the gains you guys made. That was awsome work.

Like you I have a certain goal. I wish to bulk up to about 180 LBS thats my goal. But there is one little problem. I am not very familuar by the certain ways or what exerciese's to start off doing for certain areas. But I do got my EATING plan down :-D!.

So I have a request if anyone wouldent mind doing. This is more directed towards GAV and LifeForce . Because I have been following your progress hehe . Quite impressive. If it wouldent be too BIG of a PROBLEM could you two PM me or post your workout schedules. Like from Monday To Sunday. Like what exercise you do on each day for what part of the body , when you rest, WHICH exercises do you PERFORM on the area your working out for the day and like the amount of repetitions you do for each of the body's exercise. Once again if it's not a problem your always welcome to ***** at me .

So presuming you would help me. I will start off my lifting and start posting my progress or what stuff I did on each day like Both of you did! o one more thing. After I start lifting let the friendly race of WHO GETS TO 180 LBS first begin ! You might have ur work cut out kinda cuz am a hard gainer food wise no matter how much i eat it would seem i gain rather slowly good metabolism i guess (genetics what can i say :-( )

 

[Warboss Alex]

Originally posted by DoubleJuan
good progress man.....but the crowd wants to see pictures!!!!!!!!!:cheer:

Last time Gav posted a picture I felt an urgent need to buy up the meat counter of my local supermarket..