skinny guy journal

[S0LID]

Monday

Back/biceps

dead lifts
75kg- 12 reps
85kg- 12 reps
90kg- 8 reps
95kg- 8 reps

goal 120kg

few weeks ago i was starting on 90kg, and only managing 4 reps. The squat plus deadlift theory is bang on! I feel so much more comfortable doing them as well.

db curls
20kg- 6 reps (gd form)
hammer curls- 6 reps (much harder, just managed it)
concentration curls 20kg- 4 reps (not bad)

pull ups (all the way up and down)
8 reps, 4 sets

Gav I'm sure this Friday I'll hit 70kg on seated military press (free weights). You have to remember I've been lifting for 3 years. I started experimenting, and only these past 2 weeks my routine is good. If I started training/ eating like I am now I'd be one of them 200pounders with 17" guns.

I've learnt more from you, DJben, and Lifeforce than I did on 2 pluss years on bb.com!

 

[DJBen]

Haha... I learnt all my stuff from hanging out with doormen etc. Basically, if it's too good to be true, it is. A doorman at a pub called The Swan where I live has what looks to be 20+ Inch arms. I've learnt enough from the guy to almost complete my knowledge of BBing to a high standard [in my oppinion atleast - I'm probably being big headed ]

The most important things I've learnt about is post workout nutrition, high protein intake, and lots and lots of carbohydrates.

When you can constantly look better than the average guy on creatine, dextrose, animal-stak etc, you know you're doing something right similarly, when you go and train with someone you dont see very often and they seriously accuse you of being on roids.. thats also shows you're doing something right ;P [or illegal ... my parents swear that my 5lb tub of whey is steroids ]

S0lid, try this next deadlift day:

60KG - 15 reps
80KG - 10 reps
95KG - 4 reps
120KG - 2 reps
125-130KG - as many as you can do

You'll be amazed at how much you can deadlift if you approach a 1RM the right way.

Tell me how it goes

 

[S0LID]

wow, thanks again ben! I will def try it.

 

[S0LID]

Wednesday

chest and triceps

I never have a spotter as I train at home.

flat bench (elbows in)
60k 8
70k 6
75k 5 (few weeks back I was only doing 80k for 4 with a wide grip)

close grip bench
60k 6
65k 6
70k 3 (stuck to my chest so I changed grip n pushed it up, so kinda a 4th rep)

incline bench (I've kinda rejected this press in the past)
60k 6
65k 6 (chucked on wrist support for this set)
70k 6

triceps dips, plus 15k 10 reps
triceps dips, plus 30k 3 reps (hahaha, got a few quater reps in too)
tri dips, body weight, 20 reps

1 set behing head dumbell ext. 10k 16

triceps kickbacks. 10k 12

then some triceps poses to realy finish them off.



I weighed in at 154lbs (in boxers and tshirt). I meusured my arms yest and they've hit 14 1/2 (shame their so dam long). forearms 11 1/2. I feel like i've lost fat too, as i'm alot more ripped. Anyways 14 more lbs left to hit my goal.

When i do I'll post some more pics up.

 

[gav]

back and biceps today. weight: 159lbs, 72 kg

deadlifts
80kg * 8
90kg * 7
95kg * 5

chinups front grip
6reps
5reps
4reps

chinups reverse grip
7reps

one arm rows
28kg * 8

Lat pulldowns
52kg * 7
52kg * 5
52kg * 6

Hammer curls
18kg * 5
18kg * 7
18kg * 5

Concentrated curls
14kg * 5 - right hand
12kg * 4 - left hand

14kg * 5 - right hand
12kg * 4 - left hand - my left hand gave in


what do you think about this back split. i haven't done any rows or bb pullovers. is that a bad idea?

cheers,
gav

 

[Lifeforce]

Whoa, nice deadlifts gav!

I haven't done so many barbell rowa either as long as you get pull-ups or reverse grip chinup as you call them it's good.

Skip the concentration curls, you want mass, lift barbell curls. :]

 

[DJBen]

I'd just like to add, if you need to get the same effect as hammer curls, use EZ Bars.

 

[gav]

Chest and triceps and abs.. Weight: 71-71.5kg

Bench Press
warmup: 20kg * 10,
40kg * 5
50kg * 1

60kg * 4
55kg * 4
55kg * 4 (my wrists were giving in)

CG Bench
45kg * 8
47.5kg * 7
50kg * 5

db incline bench
18kg * 8
20kg * 6
20kg * 5

bb decline bench
40kg * 8
45kg * 8
45kg * 6

tricep extensions
16kg * 5

cable tricep pulldowns
32kg * 8

abs
decline situps with 10 kg db above my head
2sets

leg raises
4sets

i probably should have taken a day off to do my chest tomorrow cuz my back's still sore from yesterday's workout; forearms too and my lats are killing me...in a good kinda way

can someone here give me their opinion on bench pressing effectively - today i was doing it with a wide grip, elbows tucked, all the way down to my lower chest

cheers, gav

 

[DJBen]

To really target the chest, I like incline dumbell bench pressing. I dont know why. My form is nigh on perfect [so I've been told] with heavy weight, and I can really feel the chest stretching, contracting and pushing the weight up.

I'm sure someone has a different oppinion though

EDIT: I mean especially with incline dumbell presses. Hence the REALLY

 

[dockta]

Originally posted by DJBen
I can really feel the chest stretching, contracting and pushing the weight up.

This should be felt in ALL chest exercises.

 

[S0LID]

Friday

I warmed up with a few hindu squats, then jumping hindu squats.

squats (no spotter, just using rack)
60kg 12
70kg 10
75kg 8
80kg 6

stiff leg deads
50k 3 sets 12

seated, military press 50kg (feeling weak after squats) 10 reps

I had a pain in my shoulder so did some rotation movements, and switched to dumbells.

20kg 2 sets 8

lateral raises, 1 hand, slowwwww form
10kg 3 sets 8 reps

then finished with some bent over laterals

 

[gav]

shouders and abs today. weight - 71.5kg (after one meal)

military press
20kg * 6
30kg * 3
40kg * 6
40kg * 2
35kg * 7

behind neck press
25kg * 8
seated:
30kg * 7
35kg * 4

lateral raises
8kg * 8
8kg * 8

abs
situps - 10kg above my head - 3sets
leg raises - 8kg between my legs - 3sets

50crunches
20 core stretches

 

[S0LID]

behind neck presses are a bit dangerous.

 

[gav]

my mum came up to see me today. all she could talk about is how she doesn't like my muscles and that i've got to "stop being silly and childish; i thought you'd have got over the whole appearance thing by now; looks don't matter, it's about how you act" blablabla...shut up mum.

she tells me i'm going to end up like carlton in fresh prince - small head, big body. i reckon i'd need to hit at least 190 for that to happen.

 

[Hot Ice]

Originally posted by gav
my mum came up to see me today. all she could talk about is how she doesn't like my muscles and that i've got to "stop being silly and childish; i thought you'd have got over the whole appearance thing by now; looks don't matter, it's about how you act" blablabla...shut up mum.

she tells me i'm going to end up like carlton in fresh prince - small head, big body. i reckon i'd need to hit at least 190 for that to happen.

Now that's a very basic example why not to listen your mom and how she turns you into AFC.

It's funny how mothers are somehow afraid to awake into that fact that their sons become sexually "too" attractive as they want their sons be the nice guys.

My mom was also worried when I started going to gym.

 

[Hot Ice]

Originally posted by S0LID
behind neck presses are a bit dangerous.

I always do them with a smith so there's no worries on the last rep.

 

[gav]

those leg raises are starting to take effect now. i could barely walk home today because my lower abs were completely cramped

in fact, they're still hurting just now. anyone know how to ease the pain?

 

[DJBen]

Behind the neck presses can damage your shoulders. Nothing to do with going to failure.

Suck it up. Lower ab training is painful.

this'll probably be one of my lasts posts around here for a while. Any questions anyone wants to ask me, throw me a PM.

Good luck with your training guys. Go get huge.

 

[S0LID]

Sunday

bye Ben hope you do come back eventualy... Breaks into tears*

Moving swiftly on,

Traps/forearms
90kg shrug 12 reps (behind)
100kg shrug 8 reps (behind)
100kg shrug 8 reps (front)
100kg shrug 6 reps (front)

wrist roller 3 sets, up and down, 5kg

Gav, how often do you train them abs?

 

[jakethasnake]

Hey, you Euro fellas... just curious, but there's about 2.2 pounds in every kilo, right? I'm just trying to figure out your poundages.


Keep up the hard work!