skinny guy journal

[mid_au]

nice lifting gav! good job on the new records.. i weigh around the same as you, i wish i could lift what you do! keep it up

 

[gav]

shoulders, biceps and triceps
(exam on friday again, so cramming more than just lecture notes)
weight: 69.5kg

db shoulder press
22kg * 6
22kg * 6
22kg * 6

shoulder press machine
64kg * 3

db lat raises
10kg * 5
10kg * 5

db forward raises
14kg * 6
14kg * 6

bb bicep curls
35kg * 5
35kg * 5
35kg * 4
35kg * 4

hammer curls
30kg * 6
30kg * 6
30kg * 6

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

overhead db extensions (1arm)
10kg * 6

 

[gav]

legs
weight: 68kg - FVCKING EXAMS! AND SEX TO HARDCORE TRANCE

squats
90kg * 6
90kg * 6
100kg * 5
100kg * 5
90kg * 6

stiff deads
75kg * 6
75kg * 6

leg curls
91kg * 6
91kg * 6

calve raises
seated:
70kg * 8
70kg * 8
standing
70kg * 8

 

[gav]

yesterday: back
weight: 68kg

wide grip pull ups
10reps
7reps
6reps

deads
105kg * 5
105kg * 5

-------------
today: chest/shoulders
weight 68kg

db incline bench
28kg * 5
28kg * 5
28kg * 5

bb bench
65kg * 5
65kg * 4

decline bench
26kg * 4
26kg * 4

flies
10kg * 15
12kg * 10

db shoulder press
20kg * 5
20kg * 5

lateral raises
9kg * 7
9kg * 7

----------------
I've lost a little strength recently, most of which is mental. should be back to usual by next week, provided i don't have to work all week

 

[gav]

arms
weight: 68kg

bb bi curls
35kg * 4
35kg * 5
35kg * 4
35kg * 3

db curls
20kg * 6
20kg * 5
20kg * 5

reverse grip pullups
10reps
10reps

overhead tricep cable extensions
61kg * 5
61kg * 5
61kg * 4
61kg * 4

cable pushdowns
50kg * 6
50kg * 5
50kg * 5

overhead db exts
10kg * 6
10kg * 6

 

[gav]

thursday
shoulders + abs

db shoulder press
22kg * 6
22kg * 5
22kg * 5

machine shoulder press
61kg * 6
61kg * 4
61kg * 5

lat raises
10kg * 6
10kg * 6

usual ab workout

--------
friday
chest
db incline bench
28kg * 6
28kg * 6
30kg * 3

bb flat bench
65kg * 6
67.5kg * 5 NEW RECORD

db decline
26kg * 4
22kg * 5

db flies
12kg * 8
12kg * 8

seated calve raises
55kg * 8
55kg * 8
55kg * 8

pullups widegrip
5reps
5reps

pullups reverse narrow grip
10reps
----
---
weight: 69kg

 

[gav]

legs and calves
weight: 68kg

leg press
150kg * 5
150kg * 4
150kg * 5

squats
90kg * 5
90kg * 5

leg curls
91kg * 6

stiff leg deads
70kg * 6
70kg * 6

seated calve raises
50kg * 8
50kg * 8
50kg * 8

 

[gav]

back and traps
weight: 68kg

deads
90kg * 6
110kg * 4
120kg * 2
110kg * 4

wide grip chin ups
9reps
4reps

narrow grip
6reps

bent over bb rows
50kg * 7
55kg * 6

shrugs
110kg * 4
90kg * 6
90kg * 6
90kg * 6

Chest + lats are looking really good just now. Tomorrow, i'm hitting the 70kg mark with my benches.

 

[gav]

chest + abs
weight: 68.5kg

incline db bench
28kg * 6
28kg * 6
28kg * 6

bb flat bench
60kg * 3
65kg * 4
65kg * 4
i was lifting stuff at work before the gym today, so i was struggling with these lifts

decline db
22kg * 6
22kg * 6

db flies
decline: 12kg * 8
flat: 12kg * 10

normal ab workout

 

[Double]

moan the eating gav, you are too strong for your weight, get it up man

 

[gav]

shoulders
weight: 68kg

db shoulder press
22kg *6
22kg * 10 !!! NEW RECORD
26kg * 4 NEW RECORD

machine shoulder press
64kg * 9 NEW RECORD
66kg * 9 NEW RECORD
68kg * 9 NEW RECORD

lat raises
10kg * 8
10kg * 8
12kg * 6 NEW RECORD

the gym was playin some proper music the day :woo: - dance, not ****ING RADIOHEAD
so i was making some major lifts

 

[Double]

what a record spree man nice one

 

[gav]

cheers double

biceps and triceps
weight: 68kg

bb curls
35kg * 5
35kg * 5
35kg * 6

ez bar curls (concentrated)
30kg * 5
20kg * 15

db hammers
20kg * 4

reverse narrow pullups
10reps
10reps

overhead cable tri press
59kg * 8
64kg * 4 NEW RECORD
59kg * 8

tri cable pushdowns
55kg * 6 NEW RECORD
50kg * 10 NEW RECORD
50kg * 8

Overhead db onearm presses
10kg * 8
10kg * 8

 

[gav]

legs
weight: 68kg

squats
50kg * 6 ATTG
70kg * 4 ATTG
70kg * 4 ATTG
50kg * 20 ATTG - first widowmaker ever. took me 10 minutes to recover

stiff leg deads
20kg * 8
20kg * 8

calve raises seated
40kg * 20
40kg * 20
55kg * 20

 

[semag]

I like that leg day there Gav.... good choices. Make sure you got a spotter for the widowmaker!!!

 

[Centaurion]

I just looked quickly over your journal, and I got some questions.

- why are you doing DB shoulder press AND machine shoulder press?
- why are you doing incline DB press BEFORE bench press?

and also, I would add some close grip BP on the triceps day. It's probably the best triceps excersise there is.

 

[gav]

Originally posted by Centaurion
I just looked quickly over your journal, and I got some questions.

- why are you doing DB shoulder press AND machine shoulder press?
- why are you doing incline DB press BEFORE bench press?

and also, I would add some close grip BP on the triceps day. It's probably the best triceps excersise there is.

db shoulder + machine press - i'm looking for around 8sets for my shoulders, 3 from db, 2 from lat raises, i just figured that machine shoulder presses would be a good one to throw in there, especially since i can lift more with it; with my db shoulder press, i can turn the weights for a fuller range of motion, which probably cancels out some weight

incline db press before bench - again, i turn the dbs at the top, large range of motion; this gives me a good warm up so i can hit the bench with full strength. without the incline db press with twists, i'm weaker on the bb bench

 

[gav]

chest + abs
weight: 68kg

db incline bench
28kg * 10 NEW RECORD
30kg * 4
30kg * 7 NEW RECORD

bb flat bench - the last two in each set were negatives
67.5kg * 4
70kg * 4
65kg * 4

db decline
26kg * 6

db flies
12kg * 10
12kg * 10

db lateral raises
10kg * 6
10kg * 6

normal ab workout

 

[gav]

new gym
68kg
legs

squats
60kg * 4 attg
80kg * 5 attg
80kg * 6 attg
70kg * 6 attg
50kg * 20 attg WIDOW

stiff leg deads 2sets
leg curls 1set

standing calf raises
110kg * 8
80kg * 20
80kg * 20

 

[Lifeforce]

Holy **** man, you are suppossed to do super squats two-three times a week with 1 st only, I'd die if I'd do 5 set of squats like that!