Bookmark this thread:     |
Login  | |
|
A Skinny Journal (Progress Pics - Page 3) - Feb. 16 2008 13:12:04
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
I thought I'd start a journal to keep track of my progress. I've already been going to the gym for around a month now (doing everything wrong, with no core exercises) but only recently started with a proper routine and diet.
When I joined this forum my weight was 9'6. I am now 10'2 (the scales are a bit dodgy so it's a give or take on that.) which is amazing I think! Don't think I've ever been in the 10's before. Well as you may have guessed, my goal is to increase mass! Tired of being so skinny! I'm the skinny type, not skinny and fat... just pure skinny.
Current Stats: (I'll keep the stats updated)
Sex/age: Male, 25
Height: 5'10
Weight: 11 stone
BF: Not sure.
I'm currently doing a 3 day split. Here is my routine:
Day 1
Barbell deadlifts 3 x 8
Chins 3 x 8
Bent over barbell row 3 x 8
EZ bar bicep curl 3 x 8
Day 2
Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Dips 3 x 8
Tricep pushdowns 3 x 8
Day 3
Barbell squat 3 x 8
leg press 3 x 8
Stiff-legged deadlift 3 x 8
Leg curl 3 x 8
calf raises 3 x 15
My current diet:
Meal 1 - 9:00am - 30g whey with water, 100g muesli/weetabix with 250ml whole milk, 1 banana = 730 calories
Meal 2 - 11:15am - 3 Whole Eggs, 3 slices of wholemeal bread, 200ml orange juice = 673 calories
12:00pm - GYM
1:00pm - 30g whey with water (only on gym days), 1 banana = 215 calories
Meal 3 - 2:00pm - full tin of tuna, 100g of brown rice and full tin of heinz beanz = 846 calories
Meal 4 - 5:00pm - low fat Yogurt, 1 apple, 25g of peanuts, 4 oakcakes. = 597 calories
Meal 5 - 8:00pm - meat, 200g small potatoes, large portion of mixed veg = 420 calories
Meal 6 - 11:00pm - 30g whey with 200ml whole milk, 100g muesli/weetabix with 250ml whole milk = 500 calories
Please comment and let me know what you think in terms of training and diet. Cheers!
Jeff
< Message edited by JeffSW -- May 25 2008 20:58:03 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 16 2008 13:19:53
| |
|
swift
Posts: 4766
Joined: Mar. 21 2007
From: uknown
Status: offline
|
id be tempted to do skullcrushers instead of rope pushdowns.
rope pushdowns is still a very good exercise though.
Thats a good routine though, its decent
Good luck mate
_____________________________
ABC
| |
|
|
RE: A Skinny Journal - Feb. 16 2008 13:21:13
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
I've already completed my first week of training so I might as well post it up.
DAY 1
Barbell deadlifts = 30kg
Chins = Still can't do these on my own, using the assisted pull-up machine.
Bent over barbell row = 30kg
EZ bar bicep curl = 20kg
DAY 2
Incline barbell bench press = 30kg
Flat dumbbell bench press = 12.5kg
Standing military barbell shoulder press = 20kg
Dips = Failed halfway through 3rd set. Still better than I thought I'd do.
Tricep pushdowns = The weights are only numbered. So 3rd weight.
DAY 3
Barbell squat = 35kg
leg press = 10th weight
Stiff-legged deadlift = 40kg
Leg curl = 10th weight
calf raises 3 x 15 = 65kg
< Message edited by JeffSW -- Feb. 25 2008 15:15:15 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 16 2008 13:25:31
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
quote:
ORIGINAL: swift
id be tempted to do skullcrushers instead of rope pushdowns.
Never tried skullcrushers before but I'll give em a shot.
< Message edited by JeffSW -- Feb. 16 2008 14:14:19 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 16 2008 13:31:38
| |
|
222orange
Posts: 1023
Joined: Sep. 24 2006
Status: offline
|
Good luck mate, i never thought i would gain weight but i have done, just keep pounding away at the compounds, get a decent amount of food in you and you'll grow. 
_____________________________
My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115
1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.
| |
|
|
RE: A Skinny Journal - Feb. 16 2008 13:40:21
| |
|
swift
Posts: 4766
Joined: Mar. 21 2007
From: uknown
Status: offline
|
quote:
ORIGINAL: JeffSW
quote:
ORIGINAL: swift
id be tempted to do skullcrushers instead of rope pushdowns.
Never tried skullcrushers before but I'll give em a shot.
Its worth doing mate, i do them after close grip dips now.
just keep training hard and slowly taper food intake up, thats my advice
_____________________________
ABC
| |
|
|
RE: A Skinny Journal - Feb. 18 2008 13:20:00
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 4: Monday 18th Feb 08
Barbell deadlifts: 10kg increase
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
8 x 40kg
Assisted chins:
8 x ...
7 x ...
6 x ...
Bent over barbell row: 10kg increase
(Warmup 10 x 20kg)
8 x 37.5kg
8 x 40kg
8 x 40kg
EZ bar bicep curl:
(Warmup 10 x 10kg)
8 x 20kg
8 x 20kg
8 x 20kg
< Message edited by JeffSW -- Feb. 25 2008 15:14:42 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 20 2008 13:35:44
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 5: Wednesday 20th Feb 08
Incline barbell bench press: 5kg increase
(Warmup 10 x 20kg)
8 x 30kg
8 x 35kg
6 x 35kg
Flat dumbbell bench press: 2.5kg increase
8 x 12.5kg
8 x 12.5kg
8 x 15kg
Standing military barbell shoulder press: 5kg increase
(Warmup 10 x 10kg)
8 x 20kg
8 x 22.5kg
8 x 25kg
Dips:
8 x BW
7 x BW
4 x BW
Tricep pushdowns:
7 x 4th weight
8 x 3rd weight
8 x 3rd weight
< Message edited by JeffSW -- Feb. 25 2008 15:14:20 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 20 2008 19:23:34
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
Was good workout today! Getting 3 sets of 8 dips is proving very hard! And moving onto tricep pushdowns I sometimes wonder if I'm overdoing it as they are just burning!!
I'm thinking of adding some shrugs in! Not sure yet, but my traps are the worst part imo.
Also my biceps were still not fully healed from Monday, nothing to bad but a slight training ache... is it ok to work out even with this? Even though my exercises today where not bicep challenging, they are still used of course.
Anyway, looking forward to Friday! I hate rest days haha
< Message edited by JeffSW -- Feb. 20 2008 19:24:23 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 20 2008 19:29:52
| |
|
187
Posts: 4194
Joined: May 31 2007
From: southend essex
Status: offline
|
good luck with this mate.
you'll find your going to make some big gains in the first few months :)
i reckon you could psh yourself more on the deadlifts, looks like you can squat and sldl more...
the hardest bit for me is getting all the calories in lol
_____________________________
A NINJA JOURNAL
Got a question? Read the articles section here
| |
|
|
RE: A Skinny Journal - Feb. 20 2008 19:43:40
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
Thanks for the comment!:)
Aye, I can bench the same weight as I squat/sldl currently, something isn't right there! (and it's an incline bench too!!) Gonna really push myself on Friday and try to rectify that haha
Calories have been quite easy for me, mainly because I'm a student and only in 3 days a week for a few hours so I have plently for free time to get coursework done and most importantly: to EAT.
< Message edited by JeffSW -- Feb. 20 2008 19:51:04 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 22 2008 13:54:52
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 6: Friday 22th Feb 08
Barbell squat: 15kg increase
(Warmup 10 x 20kg)
8 x 40kg
8 x 45kg
6 x 50kg
Forward Leg press: 4 weight increase
8 x 137kg (14th weight)
8 x 137kg
8 x 137kg
SLDL: 15kg increase
(Warmup 10 x 20kg)
8 x 40kg
8 x 45kg
8 x 55kg
Leg Curl: 2 weight increase
8 x 10th weight
8 x 12th weight
8 x 12th weight
Calve raises:
(Warmup 15 x 55kg)
15 x 65kg
15 x 65kg
13 x 65kg
Abs machine: Started this new today
15 x 9th weight
15 x 9th weight
15 x 9th weight
< Message edited by JeffSW -- Feb. 25 2008 15:13:47 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 22 2008 17:08:01
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
Was good today! Increased squat/sldl. Probaly could have lifted more on the sldl but I believe my grip is the weak point there.
Saw a guy beside me doing 110kg deadlift then going over to the assisted pullup machine! But maybe he was too drained to do real pullups. Was pretty strange to see just! Or maybe that is normal haha
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 25 2008 15:09:39
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 7: Monday 25th Feb 08
Barbell deadlifts: 10kg increase
8 x 40kg
8 x 50kg
6 x 50kg
Assisted chins:
8 x ...
8 x ...
8 x ...
1 x BW (managed to do 1 after the assisted pulls, gonna try them on my own next week before I go assisted... might be able to pull of at least 3 or more.)
Bent over barbell row:
(Warmup 10 x 20kg)
3 x 50kg (couldn't do more than 3 and those 3 didn't really feel right, form wise, etc so went back down to 40kg.)
8 x 40kg
8 x 40kg
8 x 40kg
EZ bar bicep curl:
(Warmup 10 x 10kg)
8 x 20kg
6 x 22.5kg (just this 2.5kg increase was enough to stop me getting the usual 8 reps)
6 x 22.5kg
Overall felt weak. Have been staying at my gf's for a few days so food/sleep patterns arn't the best but still ok.
< Message edited by JeffSW -- Feb. 25 2008 16:15:47 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 26 2008 13:18:00
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
Was just researching about deadlifts and now realise I've been doing them all wrong! I do a continues lift for 8 reps! I now know I should let it hit the floor between each rep! I think next week I'll be able to lift much heavier.
Good thing I found this out sooner than later!
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 27 2008 13:25:05
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 8: Wednesday 27th Feb 08
Incline barbell bench press: 2.5kg increase
(Warmup 10 x 20kg)
8 x 35kg
8 x 35kg
8 x 35kg
8 x 37.5kg (8th rep, spotter helped, but managed first 7 on my own)
Flat dumbbell bench press: 1.2kg increase
7 x 16.2kg
7 x 16.2kg
7 x 16.2kg
Was at a differnet gym today and they didn't have 15kg db so had to use 16.2kg instead. Failed always on my 7th rep. Gonna be annoying going back to 15kg in my gym or else just try to push my way up to 17.5kg.
Standing military barbell shoulder press:
8 x 20kg
6 x 25kg
6 x 25kg
Used the olympic barbell this time round instead of those small pre-made barbells (whatever they are called?) and found it even more difficult than before, even though the weight was the same. Think it was more the size difference and harder to balance, etc.
Dips: finally managed 3 sets of 8 without failing
8 x BW
8 x BW
8 x BW
Tricep pushdowns:
8 x 6th weight
8 x 7th weight
8 x 6th weight
Again, differnet gym, different weights. So I'm not sure if I increased or not as the weights are just numbered.
< Message edited by JeffSW -- Mar. 4 2008 14:10:43 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Feb. 29 2008 16:03:36
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 9: Friday 29th Feb 08
Barbell squat:
(Warmup 10 x 20kg)
8 x 50kg
8 x 50kg
6 x 50kg
Forward Leg press: 10kg increase
8 x 147kg
8 x 147kg
8 x 147kg
RDL: 5kg increase
(Warmup 10 x 20kg)
8 x 40kg
8 x 60kg
8 x 60kg
I realised that I'm not actually doing SLDL and more of a Romanian deadlift. I don't have the flexibility for the SLDL. I have to deadlift when picking the bar up and deadlift again when putting it down. That is how inflexable I am. I really need to improve that somehow!
Leg Curl:
8 x 10th weight
8 x 12th weight
8 x 12th weight
Calve raises: 8kg increase
15 x 73kg
15 x 73kg
13 x 73kg
Abs machine: 1 weight increase
15 x 10th weight
15 x 10th weight
15 x 10th weight
< Message edited by JeffSW -- Feb. 29 2008 16:13:07 >
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Mar. 3 2008 13:07:18
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
DAY 10: Monday 3rd March 08
Barbell deadlifts: 10kg increase
(Warmup 8 x 40kg)
8 x 50kg
8 x 60kg
8 x 60kg
Felt my form was excelent today! Not only excelent but finally correct! I felt I could have went higher than 60kg but just wanted to keep my form. I'll lift more next week.
Assisted chins:
6 x 3rd weight
6 x 4th weight
8 x 5th weight
Awful today! This are just horrible! Didn't bother with my own BW today, but I probably should as I feel I'm getting worse with these.
Bent over barbell row:
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
8 x 40kg
EZ bar bicep curl:
(Warmup 10 x 10kg)
8 x 20kg
8 x 22.5kg
8 x 22.5kg
_____________________________
My Journal
| |
|
|
RE: A Skinny Journal - Mar. 3 2008 15:08:11
| |
|
jack5r
Posts: 2675
Joined: Jul. 26 2007
Status: offline
|
Like the routine. Only thing I would differently is put bench before Inc bench although I can see why you prefer it like that. I'm guessing your doing inc first so your shoulder are slighly better rested for shoulder press?
Good routine, good progress on your lifts so far. Take some pics, whether you post them or not, just to keep track of your progress. Take some more in a month or two and you should see some nice progess with that routine and a good diet.
GL
_____________________________
JOURNAL
Age - 18
Bench - 90kg (at 62kg)
Deadlift - 110kgx5 (at 62kg)
Squat - 100kgx2 (at 64kg)
| |
|
|
RE: A Skinny Journal - Mar. 3 2008 16:05:32
| |
|
JeffSW
Posts: 129
Joined: Jan. 31 2008
From: N'Ireland (Living in Sweden)
Status: offline
|
I have taken pics about 3 weeks ago. I'll post them up along with the new pics in a month or two.
I guess I could switch round the inc bench and see how that works but I feel it works pretty good already. I'll try it out though.
Thanks for the comments!
Jeff
_____________________________
My Journal
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread