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RE: A Skinny Journal - Mar. 5 2008 14:47:15
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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DAY 11: Wednesday 5th March 08
Incline barbell bench press: 2.5kg increase
(Warmup 10 x 20kg)
8 x 35kg
8 x 37.5kg
8 x 37.5kg
4 x 40kg (just wanted to see if I could do it)
Flat dumbbell bench press: 1.3kg increase
8 x 15kg
8 x 15kg
8 x 15kg
4 x 17.5kg (just wanted to see if I could do it)
Standing military barbell shoulder press:
(Warmup 10 x 15kg)
8 x 25kg
6 x 25kg
5 x 25kg
Damn, these just seem to get heavier even though it's the same weight as last week. 2nd hardest exercise after chins.
Dips:
8 x BW
8 x BW
8 x BW
DB Shrugs: Started these new today.
8 x 15kg
8 x 15kg
8 x 15kg
After each set I held the DB's for a further 10 seconds just to help improve grip.
Tricep pushdowns:
(Warmup 10 x 2nd weight)
8 x 3rd weight
8 x 3rd weight
8 x 3rd weight
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RE: A Skinny Journal - Mar. 7 2008 14:07:36
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
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DAY 12: Friday 7th March 08
Barbell squat:
(Warmup 10 x 20kg)
8 x 50kg
8 x 50kg
8 x 50kg
Forward Leg press: 6kg increase
8 x 147kg
8 x 153kg
8 x 153kg
RDL:
(Warmup 10 x 20kg)
8 x 60kg
8 x 60kg
8 x 60kg
Leg Curl: 1 weight increase
8 x 13th weight
8 x 13th weight
8 x 13th weight
Calve raises: 6kg increase
15 x 79kg
15 x 79kg
13 x 79kg
Abs machine: 1 weight increase
15 x 11th weight
15 x 11th weight
15 x 11th weight
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RE: A Skinny Journal - Mar. 7 2008 14:13:09
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R3261
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quote:
Tired of being so skinny! I'm the skinny type, not skinny and fat... just pure skinny
lol.i started out at 8.5 stones. not skinny and fat... just pure skinny
remember food is your friend, your lover
good luck mate
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RE: A Skinny Journal - Mar. 7 2008 14:54:58
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
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quote:
ORIGINAL: R3261
lol.i started out at 8.5 stones. not skinny and fat... just pure skinny
remember food is your friend, your lover
good luck mate
Cheers mate!
< Message edited by JeffSW -- Mar. 7 2008 15:49:25 >
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RE: A Skinny Journal - Mar. 9 2008 12:32:01
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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Well I finally weighed myself this morning before eating and after the toilet. I weigh 10'2. Even though when I started this journal I claimed I was 10'2 then. However when I weighed myself back then it was in the gym, straight after working out and with my shoes/clothes on. So I bet I was 10 or just under back then. And when I started the gym in September 07, with no routine or proper eating I weighed myself on the same scales after the gym weighing around 9.6 stone. So I'm happy.
So every Sunday, I'll weigh myself and see how it goes. I want to put on 1lb every week or at least every 2 weeks.
Also I finished my first month of training with proper routine and proper eating... well at least most of the time. Again this month was just a learning month really. Realising my form was wrong with deadlifts early was great as that could have caused trouble later on. Eating is good but I've started slacking in the mornings and not getting up till around 11 or so which means I miss a meal. Got to sort that out.
Anyway, thought I'd just update since it's been 1 month of proper training/eating.
Jeff
< Message edited by JeffSW -- Mar. 12 2008 19:21:41 >
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RE: A Skinny Journal - Mar. 10 2008 23:41:59
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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DAY 13: Monday 10th March 08
Barbell deadlifts: 10kg increase
(Warmup 10 x 20kg)
8 x 60kg
8 x 60kg
8 x 70kg
Deadlifts are just class! My favourite pull! Going from 60 to 70 was easy enough and I felt I could have got a few extra reps. I think even next week I'll be increasing again assuming all goes well.
Assisted chins:
8 x 3rd weight
8 x 3rd weight
6 x 3rd weight
Still too scared to try my own bodyweight! Silly I know. I've got at least try next week.
Bent over barbell row: 2.5kg increase
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
8 x 42.5kg
These are tough!
EZ bar bicep curl:
(Warmup 10 x 12.5kg)
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg
Hopfully I can inrease some weight next week. Feels like I've been on this weight for too long! But then it's still very challenging so I suppose that is all that matters?
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RE: A Skinny Journal - Mar. 12 2008 14:12:22
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
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DAY 14: Wednesday 12th March 08
Incline barbell bench press:
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
6 x 40kg
Flat dumbbell bench press:
8 x 17.5kg
7 x 17.5kg
7 x 17.5kg
Standing military barbell shoulder press:
(Warmup 10 x 15kg)
8 x 25kg
8 x 25kg
6 x 25kg
Dips:
8 x BW
8 x BW
6 x BW
DB Shrugs:
8 x 15kg
8 x 15kg
8 x 15kg
Tricep pushdowns:
(Warmup 10 x 2nd weight)
8 x 3rd weight
7 x 3rd weight
8 x 3rd weight
< Message edited by JeffSW -- Mar. 12 2008 14:13:19 >
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RE: A Skinny Journal - Mar. 12 2008 16:37:48
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Xian
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Hey , Your routine is interesting , i'm going to keep a close eye over your progress
Crack on with the chins, i love chins took me a couple of weeks to do em did 8 x 2 , 6 x 3 , 5 x 5 and now i'm 3 x 8
I think the key with your training is eating eating eating eating.
Just remember that if you felt that you could have done more , IMO you should have done more.
Good luck.
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RE: A Skinny Journal - Mar. 12 2008 19:20:19
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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Hey, cheers!
You know maybe I should just lift more if I feel I can. Most of the time I'm dead by the last set but sometimes, especially when deadlifting, I feel I can lift more even though it's completely killing me! That is the one exercise I don't get scared doing so maybe that is why I push it more. Squats on the other hand I panic because what if I can push myself back up! We don't have a squat rack so if I fail, I'm f0cked!
Next week I'm trying chins for real... even If I do only manage one or two it's still an improvement. But maybe I'll surprise myself.
Anyway, thanks for the reply.
< Message edited by JeffSW -- Mar. 12 2008 19:21:59 >
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RE: A Skinny Journal - Mar. 13 2008 10:46:39
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Roots
Posts: 1303
Joined: Jan. 27 2008
From: Telford W Midlands
Status: online
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quote:
ORIGINAL: JeffSW
Hey, cheers!
You know maybe I should just lift more if I feel I can. Most of the time I'm dead by the last set but sometimes, especially when deadlifting, I feel I can lift more even though it's completely killing me! That is the one exercise I don't get scared doing so maybe that is why I push it more. Squats on the other hand I panic because what if I can push myself back up! We don't have a squat rack so if I fail, I'm f0cked!
Next week I'm trying chins for real... even If I do only manage one or two it's still an improvement. But maybe I'll surprise myself.
Anyway, thanks for the reply.
no shame in walking out mate! i did it yesterday, just drop the weight and walk forward. though i understand it is nicer with a rack or cage!
and as for deadlifts mate, if your happy with your form and strength try upping the weights and doing less reps. i personally think DL is the one lift that is built for single, doubles or triples, i rarely do more than 3 reps on a working set. dunno if that interferes with your routine, just a suggestion. you could try a couple of sets more weight maybe 4 reps? see what you think.
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RE: A Skinny Journal - Mar. 14 2008 14:11:58
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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DAY 15: Friday 14th March 08
Barbell squat:
(Warmup 10 x 20kg)
8 x 50kg
8 x 50kg
8 x 50kg
Forward Leg press: 22kg increase
8 x 168kg
8 x 175kg
8 x 175kg
RDL:
(Warmup 10 x 20kg)
8 x 60kg
8 x 60kg
8 x 60kg
Leg Curl:
8 x 13th weight
8 x 13th weight
8 x 13th weight
Calve raises:
15 x 79kg
15 x 79kg
13 x 79kg
Abs machine:
15 x 11th weight
15 x 11th weight
15 x 11th weight
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RE: A Skinny Journal - Mar. 17 2008 15:40:06
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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DAY 16: Monday 17th March 08
Barbell deadlifts:
(Warmup 10 x 40kg)
8 x 70kg
8 x 70kg
7 x 70kg
Assisted chins:
6 x 3rd weight
6 x 4th weight
6 x 4th weight
Bent over barbell row:
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
8 x 40kg
Droped back to 40kg from 42.5kg mainly because I was having a bad gym day.
EZ bar bicep curl:
(Warmup 10 x 10kg)
8 x 22.5kg
8 x 22.5kg
6 x 22.5kg
Bad day today, just felt overall weak and my grip almost completely failed while doing deadlifts. But what can you do but move on.
< Message edited by JeffSW -- Apr. 2 2008 21:40:02 >
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RE: A Skinny Journal - Mar. 19 2008 15:23:02
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
Status: offline
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DAY 17: Wednesday 19th March 08
Incline barbell bench press:
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
5 x 40kg
Flat dumbbell bench press:
8 x 17.5kg
5 x 17.5kg
5 x 17.5kg
Standing military barbell shoulder press:
(Warmup 10 x 15kg)
8 x 25kg
6 x 25kg
5 x 25kg
Dips:
8 x BW
8 x BW
8 x BW
DB Shrugs: 2.5kg increase
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg
Tricep pushdowns: 1 weight increase
(Warmup 10 x 2nd weight)
8 x 4th weight
10 x 4th weight
6 x 4th weight
Seemed like a bad start today. My left shoulder was just killing me today and It completely failed during my 2nd set on DB presses. Mmm funny that this week was the first week I haven't done any stretches ... think I'm going back to stretching, always feel better that way.
So last week I was doing ok, but couldn't complete dips... this week I'm doing rubbish but doing dips was easy and felt great. Very strange haha
< Message edited by JeffSW -- Apr. 2 2008 22:11:48 >
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RE: A Skinny Journal - Mar. 21 2008 14:53:57
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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DAY 18: Friday 21st March 08
Barbell squat: 2.5kg increase
(Warmup 10 x 20kg)
8 x 50kg
8 x 50kg
8 x 52.5kg
Went good today!
Forward Leg press:
(Warmup 10 x 150kg)
8 x 175kg
Forgot to bring water and couldn't last anymore without it! So went home and got some, only 1min walk from the gym to was np getting it quickly. Didn't continue with leg presses when I returned, just moved on to RDL.
RDL:
(Warmup 10 x 20kg)
8 x 50kg
8 x 50kg
8 x 60kg
Droped the weight to make sure my form was good. It was, so went back up to 60kg for last set.
Leg Curl:
8 x 13th weight
8 x 13th weight
8 x 13th weight
Calve raises:
15 x 79kg
15 x 79kg
13 x 79kg
Abs machine:
15 x 11th weight
15 x 11th weight
15 x 11th weight
< Message edited by JeffSW -- Apr. 2 2008 22:12:33 >
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RE: A Skinny Journal - Mar. 24 2008 15:06:39
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JeffSW
Posts: 97
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From: N'Ireland (living in Liverpool currently)
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DAY 19: Monday 24th March 08
Barbell deadlifts: 2.5kg increase
(Warmup 10 x 40kg)
8 x 70kg
8 x 70kg
8 x 72.5kg
(Right hand)
Used mix grip... felt fine.
Assisted chins:
3 x BW (hurt my upper left arm haha )
4 x 3rd weight (arm hurt too much)
8 x 5th weight
8 x 5th weight
Bent over barbell row:
(Warmup 10 x 20kg)
8 x 40kg
8 x 42.5kg
8 x 42.5kg
EZ bar bicep curl: 2.5kg increase
(Warmup 10 x 12.5kg)
8 x 22.5kg
8 x 22.5kg
8 x 22.5kg
3 x 25kg
OMG I HATE CHINS
< Message edited by JeffSW -- Apr. 2 2008 22:13:00 >
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RE: A Skinny Journal - Mar. 26 2008 19:33:48
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
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DAY 20: Wednesday 26th March 08
Flat dumbbell bench press:
8 x 17.5kg
8 x 17.5kg
8 x 17.5kg
Same shoulder pain I had last week. Also switching the bench presses around. doing flat db first now.
Incline barbell bench press:
(Warmup 10 x 20kg)
8 x 40kg
5 x 40kg
5 x 40kg
These just feel like they are getting heavier! Maybe I should lower the weight?
Standing military barbell shoulder press:
(Warmup 10 x 17.5kg)
8 x 22.5kg
8 x 22.5kg
8 x 25kg
Dips:
8 x BW
8 x BW
7 x BW
DB Shrugs: 2.5kg increase
8 x 20kg
8 x 20kg
8 x 20kg
Tricep pushdowns:
(Warmup 10 x 2nd weight)
8 x 4th weight
8 x 4th weight
8 x 4th weight
Think of just ditching DB press and switching to barbell instead. The pain in my shoulder is just too much at times. But why am i getting a pain in my left shoulder during flat DB press? Bad form? I would have thought bad form but my right shoulder is fine!
< Message edited by JeffSW -- Apr. 2 2008 22:13:27 >
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RE: A Skinny Journal - Mar. 28 2008 20:52:54
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JeffSW
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From: N'Ireland (living in Liverpool currently)
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DAY 21: Friday 28th March 08
Barbell squat: 2.5kg increase
(Warmup 10 x 20kg)
8 x 50kg
8 x 52.5kg
8 x 55kg
Forward Leg press:
(Warmup 10 x 150kg)
8 x 175kg
8 x 175kg
8 x 175kg
RDL: 2.5kg increase
(Warmup 10 x 20kg)
8 x 60kg
8 x 62.5kg
8 x 62.5kg
Leg Curl:
Machine was out of order
Calve raises: 7kg increase
15 x 79kg
15 x 86kg
13 x 86kg
Abs:
15 x BW
15 x 10kg weight
10 x 10kg weight
Stopped using the abs machine and just got onto decline bench holding a weight... was much better.
< Message edited by JeffSW -- Apr. 2 2008 22:14:20 >
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RE: A Skinny Journal - Mar. 31 2008 18:43:11
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JeffSW
Posts: 97
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DAY 22: Monday 31th March 08
Barbell deadlifts:
(Warmup 10 x 50kg)
8 x 72.5kg
8 x 72.5kg
8 x 72.5kg
(left hand)
Assisted chins:
8 x 5th weight
8 x 4th weight
4 x 4th weight
Bent over barbell row: 2.5kg increase
(Warmup 10 x 20kg)
8 x 42.5kg
8 x 45kg
8 x 45kg
EZ bar bicep curl:
(Warmup 10 x 15kg)
8 x 25kg
8 x 25kg
8 x 25kg
..with the exception of chins, was a good day!
< Message edited by JeffSW -- Apr. 2 2008 22:17:54 >
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RE: A Skinny Journal - Apr. 2 2008 20:26:24
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
Status: offline
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DAY 23: Wednesday 2nd April 08
Incline barbell bench press:
(Warmup 10 x 20kg)
8 x 40kg
8 x 40kg
7 x 40kg
Flat barbell bench press: Started these new today to replace DB press.
Rubbish, couldn't even warmup as my shoulder was in such pain.
Did 3sets of 8 on the cable machine instead.
Standing military barbell shoulder press:
(Warmup 10 x 17.5kg)
8 x 25kg
8 x 25kg
6 x 25kg
Dips:
8 x BW
8 x BW
8 x BW
DB Shrugs:
8 x 20kg
8 x 20kg
8 x 20kg
Tricep pushdowns:
(Warmup 10 x 2nd weight)
8 x 4th weight
8 x 4th weight
6 x 4th weight
I feel I never improve on chest day and it could be my shoulder... think I'll make a seperate forum post and ask advice.
< Message edited by JeffSW -- Apr. 2 2008 22:18:09 >
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RE: A Skinny Journal - Apr. 4 2008 16:52:38
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JeffSW
Posts: 97
Joined: Jan. 31 2008
From: N'Ireland (living in Liverpool currently)
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DAY 24: Friday 4th April 08
Barbell squat:
(Warmup 10 x 20kg)
8 x 55kg
6 x 55kg (think I didn't rest long enough after 1st set)
8 x 55kg
RDL: 5kg increase
(Warmup 10 x 20kg)
8 x 62.5kg
8 x 65kg
8 x 67.5kg
Done these before Leg press this week, as the gym was busy and didn't want to lose the bar
Forward Leg press:
(Warmup 10 x 150kg)
8 x 175kg
8 x 175kg
8 x 175kg
Leg Curl:
8 x 13th weight
8 x 13th weight
8 x 13th weight
Calve raises:
15 x 86kg
15 x 86kg
13 x 86kg
Abs:
15 x BW
15 x 10kg weight
15 x 10kg weight
< Message edited by JeffSW -- Apr. 4 2008 16:55:29 >
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