skinny guy journal

[Double]

haha

70kg, not bad. i tried benching last week and did 0x70kg

 

[gav]

cmon double, keep up with the competition
hah, jus kiddin, i wish i was your weight dude

back and traps
68kg

deads on the fvcking smith machine
90kg * 6
110kg * 4
110kg *2 bar's ****e

bent over bb rows
55kg * 8
65kg * 6
70kg * 6

wide grip chin ups
7reps
6reps

lat pulldowns
70kg * 6
70kg * 6

machine upright rows
79kg * 7
79kg * 7

shrugs
110kg * 4
110kg * 4

 

[gav]

chest, shoulders and abs
weight: fvck knows, mirror says i'm ripped

db incline warmup
20kg * 10
20kg * 10

bb flat bench
60kg * 6
65kg * 6
67.5kg * 5

bb incline
60kg * 6
60kg * 5
60kg * 4

db flies
14kg * 8
14kg * 8

seated bb shoulder press
60kg * 5
60kg * 5
60kg * 5

db lat raises
10kg * 8
10kg * 8

bb flat bench- half reps
60kg * 15

cable leg raises
40kg * 15
40kg * 15

db side crunches
10kg * 40
10kg * 40

 

[Double]

how about some competitive dipping dude


the majority of my higher bodyweight is fat but better then being a skinny rag j/k bro

 

[Metalixia]

wow! i thought that at 5'8 and 140 pounds, i was bad... but some people here started off really lanky!

 

[Lifeforce]

Yeeah, sometimes nature is cruesl. 135 with clothes and food in gut at 5'10, hat was me. I heard of a guy at 6.3 which started of at 110 I think.

 

[gav]

new goals

now - 67-68kg

short term - 69kg by friday 1st July

longer term - 71kg by 31st August

long term - 73kg by 31st December

 

[Lifeforce]

sounds good man. Good of you to set goals like that, I figure you will do a very clean bulk to achieve this. Lifs are comming up btw, your inclines are very strong, stronger than mine, but my regular bench is stronger than yours. Hmm.. =)

 

[gav]

i haven't set goals in ages. time to start gainin back some mass. this weekend was shockin - thought i had gained some weight during the week since there's more fat in my diet now (mum's cookin) but on friday after drinkin loads of water i was only 67kg! then i had over the top cardio friday, saturday and most of today, which i wasn't complainin about then .

weird about the benches dude. i tried that thing mind over matter recommended to you btw. push the bar up with your arms half way only loads of times. not workin yet anyways, although i only did one set. i think that smith machine's ****ed up my chest

 

[Double]

4kg in 1,5month wont come easy man espiacially in the hot summertime i dont feel like eating much. good luck you will really have to focus to achieve this goal

 

[gav]

I AM A SKINNY BASTARD

 

[gav]

67kg
legs and abs

ATTG squats
60kg * 4
80kg * 4
70kg * 4
60kg * 9
50kg * 20 WIDOW

stiff leg deads
70kg * 6
70kg * 6
70kg * 6

2 sets weighted leg raises
2 sets weighted side crunches

i'm only just realising again how much you really have to eat to put on muscle. today, i've been stuffing my face, the way i used to do it; eating til i feel weighed down.

double, you reckon it's harder eating in the summer? it certainly is hot here, but i've been drinking ****loads of water to compensate. hopefully it does the job.

btw, since i was 69kg only 2 weeks ago, do you think i can make it back to that easier than getting back to say 71kg which i haven't been in like a year

 

[Double]

imo in summertime people do more outside activities which are bad for eating and burn calories. also even if im hungry i dont really want to eat just wanna relax and drink some cold coke instead of multiple chicken+rice+oatmeal but maybe ive just gotten too lazy. its really strange i have lost the connection to massive eating, too. since my cut i dont wanna gain any fat because cutting really suxx......but not gaining any fat is not an effective way to gain muscle right 8[

 

[gav]

weight: 68kg
chest + calves

incline db bench
20kg * 10
20kg * 10

incline bb bench SMITH
60kg * 6
70kg * 5
72.5kg * 5
75kg * 4

flat bb bench SMITH
65kg * 5
65kg * 4

db flies
10kg * 10
10kg * 10

-
bb calve raises
90kg * 10
90kg * 10
90kg * 10

The focus is no longer on making lifts because that's easy now. It's all about the eating. Last week, i'm convinced i fvcked my chest not because of the smith machine, but by my lack of eating after the workout.

MOAN THE ****IN PROTEIN

 

[Double]

btw yeh getting to around 70kg will be "easy" but i think till 73kg will run pretty good as well your body is used to lifting weights and it didnt grow over the last months so it should be doable

 

[gav]

weight: 69kg hahaha, end of week record achieved already

obviously water weight plays some part in this so i'm going to hit 70kg by Friday, so that my dry weight is nearer 69kg.

triceps and biceps
-

overhead cable tricep press
60kg * 4
55kg * 8
55kg * 7
55kg * 6

cable pushdowns
55kg * 6
55kg * 6
55kg * 6

one arm overhead extensions
10kg * 6 each arm

cable bicep curls
55kg * 7
59kg * 5
62kg * 3 not too sure about these cable weights tbh, cuz those would be fvckin awesome curls

db hammers
20kg * 5
20kg * 5
20kg * 5

machine bicep curls
37kg * 5
36kg * 6

 

[gav]

back and traps

deads w/ smith

100kg * 4
100kg * 3 can't do them cuz the bar slips way too much

chin ups forward wide grip

8reps
7reps
6reps

lat pulldowns
1set

upright rows
2sets

bent over bb rows (smith)
60kg * 7
60kg * 7

shrugs (smith)
100kg * 6
100kg * 5
100kg * 4

i absolutely hate shrugs. every time i do them i hurt my neck + part of my shoulders, which i'll have to correct tomorrow with some db raises

 

[Warboss Alex]

Heavy deadlifts will take care of your traps - no need to bother with shrugs IMO.

 

[MindOverMatter]

Heavy deadlifts will take care of your traps - no need to bother with shrugs IMO.

I'll agree here. I used to do both deadlifts and shrugs early on, and this was my weak point. By doing both, I was overtraining the muscle. As soon as I left shrugs out of my routine, I started making gains again.

I also don't recommend doing upright rows. They accelerate rotator cuff degeneration. While I'm on the subject, take of yoru rotator cuffs. Once you go up in weight on your bench / military press, do rotator cuff exercises before your heavy compounds, to properly warm up.

Here's a good set of exercises you can do to strengthen your rotator cuffs: http://www.bodybuilding.com/fun/likness22.htm

And avoid any behind the neck exercise.

 

[gav]

Weight: 70kg

shoulders + abs

db lat raises
10kg * 8
10kg * 8

db shoulder press
20kg * 8
20kg * 8
20kg *8

bb seated shoulder press (smith )
60kg * 6
60kg * 6
60kg * 6

cable leg raises
40kg * 15
40kg * 15

side crunches
10kg * 100

i've met my goal for the end of the week (69kg), which is pretty gd. now, over the weekend i'm going to try to keep it up, instead of having another usual disastrous 4kg plunge.