skinny guy journal

[Double]

are these parallel squats or how low to do you go?

 

[Lifeforce]

Good job with the squats! But I don't get your calf raises, your seated raises should be alot stronger than your standing.

 

[gav]

Originally posted by Lifeforce
Good job with the squats! But I don't get your calf raises, your seated raises should be alot stronger than your standing.

i can actually do 8 * 110kg with the standing calf raises

seated: can't push the weight up if it's above 50kg (i'm using the machine that has a rest above your quads and you push it up using your calves)

 

[gav]

Back and Traps
Weight: 69kg

Deads
-------------
60kg * 6
100kg * 4
-------------
110kg * 4
120kg * 2 NEW RECORD
125kg * 2 NEW RECORD
130kg * 1 NEW RECORD
-------------

Wide grip chin ups
8reps
5reps

CG lat pulldowns
71kg * 8
71kg * 6

Bent over bb rows
55kg * 6

shrugs
90kg * 6
90kg * 6

 

[Double]

gratz on the deads records man! i really need to catch up with you watch me when im done with cutting dude :woo:

 

[gav]

Chest and Abs
Weight: 69kg

DB Incline Bench
30kg * 5 NEW RECORD
30kg * 4
26kg * 6

BB Flat Bench
65kg * 5 NEW RECORD
65kg * 6 NEW RECORD
65kg * 6

DB Decline Bench
22kg * 6
22kg * 6

DB Flat Bench Flies
12kg * 10
12kg * 10

Cable Leg Raises
32kg * 15
32kg * 15

Ab crunch machine
57kg * 10
57kg * 10

Decline Twisting Situps
10kg * 10

 

[gav]

shoulders, biceps and triceps
Had to fit everything in today cuz i've got an exam tomorrow ffs
weight: 69kg

military press
47.5kg * 3 NEW RECORD!! broke the previous record by miles!
45kg * 3
42.5kg * 6

db shoulder press
26kg - couldn't get it up - could have if it was before the military presses

22kg * 5
22kg * 4
20kg * 6

db lateral raises
9kg * 7
9kg * 6

barbell curls
30kg * 6
35kg * 5 NEW RECORD (first time lifting these in ages)
35kg * 5

DB hammer curls
22kg * 6
22kg * 6
20kg * 6

cable overhead tricep extensions
59kg * 4 NEW RECORD
55kg * 6
55kg * 5
55kg * 4

db one arm overhead extensions
10kg * 6

 

[Double]

many records recently. gratulations man!

 

[Lifeforce]

Yeah, congrats! It looks like the bulking is going well =D

 

[gav]

yeh, cheers guys. only thing is i've injured my shoulder again after that workout; good job i'm off for the weekend

 

[gav]

Legs
Weight: 69.5kg

Squats
90kg * 6
90kg * 6
95kg * 6
95kg * 6
97.5kg * 6 NEW RECORD

Prone leg curls
69kg * 5 NEW RECORD
69kg * 4

Stiff Leg deads
60kg * 8

Seated calve raises
45kg * 8
45kg * 9
47.5kg * 8
52.5kg * 7
52.5kg * 8 NEW RECORD

Standing calve raises
90kg * 10

 

[mid_au]

good work gav looks like your doing great! your a bit stronger than me so ive got someone to chase.. theres nothing like a bit of competition to push you harder

 

[Lifeforce]

yeah, squats are comming up man, good job.

But I think you can go heavier on the SLDL gav, there seem to be alot of weight imbalance between squat and SLDL.

 

[gav]

Back
Weight: 69.5kg

Deads
60kg * 6
90kg * 6
------------
115kg * 4
125kg * 3 NEW RECORD
132.5kg * 1 NEW MAX RECORD
137.5kg * 1 NEW MAX RECORD (dropped the weight on the first attempt, 5 seconds later, picked it off the ground for a full deadlift)

Wide grip chin ups
7reps
5reps

CG Machine Pulldowns
73.5kg * 6 NEW RECORD
75.5kg * 6 NEW RECORD

BO BB rows
50kg * 6

Shrugs
90kg * 6

This would have been a back and traps day, but whenever i do heavy shrugs, my left shoulder gets fvcked up, in fact, it was fvcked at the start of the workout anyways

---------

Lifeforce, arite man, my SLDLs hurt my knee joints - i could do 70kg * 6, like i used to, but i use this set just to stretch the muscles, not to build muscle as such

Mid_au, hows it goin bud, you just started up yeh? your lifts are improvin pretty fast the now btw, whats your weight? you bulkin up yeh? i'm just tryin to keep my bf% as low as possible while puttin on muscle, which means my weight won't go up that fast. i could overload on the carbs pretty easily but i'd rather have a sixpack than a gut

 

[Double]

again a deadlift record man your rushing ahead! i dont do shrugs but i have shoulder problems too, i read some stuff about the shoulder and the problem can be that the rotator muscle is too weak because it doesnt get trained with ordinary exericises: http://exrx.net/Muscles/Supraspinatus.html
i will include exericises for this muscle at the end of my workouts, lets see if it gets better.

 

[gav]

Originally posted by Double
again a deadlift record man your rushing ahead! i dont do shrugs but i have shoulder problems too, i read some stuff about the shoulder and the problem can be that the rotator muscle is too weak because it doesnt get trained with ordinary exericises: http://exrx.net/Muscles/Supraspinatus.html
i will include exericises for this muscle at the end of my workouts, lets see if it gets better.

klkl, cheers double. i used to do front lateral raises actually. good excuse to go back to them

 

[mid_au]

Originally posted by gav
Mid_au, hows it goin bud, you just started up yeh? your lifts are improvin pretty fast the now btw, whats your weight? you bulkin up yeh? [/B]

yeah gav i started not too long ago.. ive gained a couple of kilos so far (69-72kg). my strength seems to be increasing but my im not gaining as much weight as i thought i would!? i thought if you get stronger your muscles HAVE to grow more?

my lifts are doing ok but i have weak legs, its somehting i really need to work on. look out for a post in my journal tomorrow. (its chest, shoulders, triceps day)

cheers

 

[Double]

getting stronger usually means having bigger muscles and a improved muscle coordination because of an improvement in your CNS(central nervous system). and they dont improve in the same speed. for example i had some weeks where i didnt get much stronger but put on plenty of mass. but before these weeks i made good strength improvements but not so much muscle mass improvements. espicially in the beginning your CNS isnt used to lifting weights so it will make some major improvemnts.

 

[gav]

Originally posted by mid_au
yeah gav i started not too long ago.. ive gained a couple of kilos so far (69-72kg). my strength seems to be increasing but my im not gaining as much weight as i thought i would!?

those are big gains mate, even for beginner ones. once your body adapts to the weightlifting and the heavy eating, your gains should slow down (but that's not a certainty; look at double and lifeforce)

the highest i ever got was 73kg during a creatine bulk at the start of the year, but a lot of cardio brought me back down (to like 67kg not too long ago)

 

[gav]

chest + abs
weight: 69.5kg

DB Incline bench
18kg * 6
22kg * 6
30kg - couldn't get it up, shoulder's still fvcked from last week
------------
28kg * 6
28kg * 5
28kg * 6

BB Flat Bench
67.5kg * 3 NEW RECORD
65kg * 4
65kg * 5

BB Decline Bench
60kg * 4 NEW RECORD
60kg * 4

DB Flies
10kg * 12
12kg * 8

Cable Leg Raises
32kg * 15
32kg * 15

Ab Crunch Machine
57kg * 10
57kg * 10

Incline Side Situps
10kg * 15