Bookmark this thread:     |
Login  | |
|
RE: Skinny guy getting big! - May 8 2008 11:39:53
| |
|
john_cappa
Posts: 2353
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: skinnybloke
Haha yeah I just realised I am benching more aren't I :S.
The reason I'm doing rack deadlifts is because I'm using 10KG plates that are quite low to the floor. After I buggered my lower back last year I became very unflexible, even to the point that I can barely actually reach to put my shoes on right now. It's really hard for me to to deadlifts from that low on the ground till I become a bit more flexible and till I get some 20KG plates.
Did you bugger your back deadlifting?
Make sure your form is spot on as your back is not worth the risk
quote:
ORIGINAL: skinnybloke
Haha yeah I just realised I am benching more aren't I :S.
Yep! remedy this or you will turn into a chest and bicep boy and be subject to ridicle on here 
quote:
ORIGINAL: skinnybloke
Yeah the weight prob is the water. I started it around the 2nd of April. Have just realised the pasta/ravioli i've been eating isn't wholemeal so I'm gonna have to go out to the shops today to get some wholemeal pasta. Unfortunately haven't had any pasta at home the last 3 days so I've skipped a meal on all 3 days. Hope I've still put on some weight this week :(. Otherwise I'll just try harder next week again.
dont worry too much if it is not wholemeal, too get caught up too much in the specifices IMO
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: Skinny guy getting big! - May 14 2008 1:23:00
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Weighed 74.1KG yesterday :(. Been hard to eat lots as I've been away quite a bit.
Will post my lifts up from the last week later on today.
| |
|
|
RE: Skinny guy getting big! - May 20 2008 9:03:58
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
quote:
ORIGINAL: john_cappa
Did you bugger your back deadlifting?
Make sure your form is spot on as your back is not worth the risk
Yeah I buggered it deadlifting and then completely destroyed it while squatting one day.
Am slowly upping the weight so I don't screw my back up again.
Weighed myself this morning AFTER brekky as I forgot to before and weighed in at 76.2KG so I'm guessing I was probably about 75ish KG before brekky. A kilo gain since last week.
Woo back on track! 
Past lifts since posting last will follow.
Also I am going to lay off the creatine for the next 2 weeks. Just feel that it is not giving me anything at all I reckon.
< Message edited by skinnybloke -- May 20 2008 9:11:11 >
| |
|
|
RE: Skinny guy getting big! - May 20 2008 9:10:20
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Monday 5th May
Bench Press 60KG 5-5-5-4-3
SSP 20KG 5-5-5-5-5
CGBP 35KG 8-6
Skullcrushers 16KG 8-8
Wednesday 7th May
Squats 57.5KG 5-5-5-5-5
Hamstring curls 37.5KG 5-5-5-5-5
Calf Raises 60KG 25-25
Friday 9th May
Rack Deadlift 63.5Kg 8-8-8-8
Bent over row 36KG 8-8-8-8
Chins 5-4-4-3
Barbeel Curls 21KG 8-8
Reverse curls 12.5KG 10-8
Superset with
Hammer curls 9.5KG dumbells 5-4
superset
5KG 30sec/20sec
| |
|
|
RE: Skinny guy getting big! - May 20 2008 9:15:34
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Monday 12th May
Bench Press 62KG 5-5-5-3-2
Dips 5-5-5-5-5
SSP 20.5KG 5-5-5-5-4
Skullcrushers 17KG 8-6
superset with
CGBP 20KG 10-6
Wednesday 15th May
Squats 60KG 5-5-5-5-5
Hamstring curls 40KG 5-5-5-5-5
Calf Raises 65KG 25-21
Friday 17th May
Rack Deadlift 67.5Kg 8-8-8-8
Cable row 50KG 8-8-8
Chins 4-3-3
Barbeel Curls 22KG 8-6
Reverse curls 13.5KG 10-8
Superset with
Hammer curls 9.5KG dumbells 7-4
superset
5.5KG 40sec/25sec
Swapped bent over rows with cable rows as I just can't be over enough to do em and its hitting my traps more than its hitting my back.
| |
|
|
RE: Skinny guy getting big! - May 20 2008 9:16:58
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Monday 19th May
BP 63.5KG 5-5-5-3-3
Dips 5-5-5-5-5
SSP 22.5KG 5-5-5-5-5
Skullcrushers 17KG 8-6
superset with
CGBP 22.5KG 8-7
| |
|
|
RE: Skinny guy getting big! - May 23 2008 11:06:23
| |
|
john_cappa
Posts: 2353
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: skinnybloke
Monday 19th May
BP 63.5KG 5-5-5-3-3
Dips 5-5-5-5-5 add some weight or up the reps mate!
SSP 22.5KG 5-5-5-5-5
Skullcrushers 17KG 8-6
superset with
CGBP 22.5KG 8-7
Whats SSP??
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: Skinny guy getting big! - May 24 2008 9:10:57
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Seated shoulder press with dumbells. Thats the weight on each dumbell, not together.
I'm gonna have a week off next week as i've been on this routine for 8 weeks now and after that am gonna try a different rep range.
Gonna most likely change to 2x10 for most things. Gonna see how that goes for 4 weeks.
Should I make it 2x10 or 3x10?
Im planning on every 4 weeks changing the reps, so something like 5x5, 2x10, 3x8 as I am making some decent gains off this routine and would like to keep it up for a bit.
| |
|
|
RE: Skinny guy getting big! - May 24 2008 12:04:22
| |
|
john_cappa
Posts: 2353
Joined: Apr. 5 2007
Status: offline
|
i would favor at least a 3x10 or even a 4x10 pyramiding the weight up
eg for your SSP try 16,18,20,22 all by 10, you might only get 6 out on the 22 but in time you will get 10 out before jumping up a weight then.
I much prefer pyramiding weight than sticking on the same weight for a 5*5
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: Skinny guy getting big! - May 27 2008 14:26:18
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Thanks rocky! Yeah I decided that it would be best to just go nice and simple as I haven't ever really gained much with isolations.
Definitely loving this routine.
John:
Reckon I might just go 3x10 and 4x10 for some of the big ones maybe. I've never been a fan of pyramiding weight as its such a pain in the ass swapping weights around between every set.
Whats the advantage of doing it your way as I just see it as keeping the same weight for all sets would end up having you lift heavier than ya would the other way...
Im actually thinking of adding in a light shoulder/traps session as I want to hammer them a bit more to build them huge as I reckon they are lacking a little.
Probably something like this on a Thursday:
3x10 Dumbell side raises
4x10 Barbell shrugs
Weigh in today:
75.6KG! Another .6KG put on woo 
| |
|
|
RE: Skinny guy getting big! STARTING PICS PAGE 1 - Jun. 1 2008 13:14:27
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Just thought I would post up a comparison post of the last 8 weeks from the start of my bulking to where I am now.
Begin weight 2nd April: 71KG
May 27th: 75.6KG
CHEST/TRIS
Bench Press 48.5KG 5-5-5-5-5
Decline Bench Press 40KG 5-5-5-5-6
Seated Shoulder Press 15KG 10-7-5-4 <-- Slightly bad form
Close Grip Bench Press 30KG 7-6-5
Skullcrushers 16 5-5-5
LEGS
Squats 32.5KG 5-5-5-5-5
Hamstring Curls 25KG 5-5-5-5-5
Calf Raises 50KG 20-20
BACK/BIS
Rack Deadlifts 51KG 8-10-10-10
Cable Rows 55KG 8-6-5
Chins 5-5-4-4-3
Barbell Curls 18KG 10-10-6
Reverse Curls 10KG 10-10 SUPERSETTED WITH hammer curls 7.5KG 10-7
AFTER 8 WEEKS
CHEST/TRIS
Bench Press 63.5KG 5-5-5-3-3 +15KG
Dips 5-5-5-5-5
Seated Shoulder Press 22.5KG 5-5-5-5-5 +7.5KG
Skullcrushers 17 5-5-5 +1KG
SUPERSET WITH
Close Grip Bench Press 22.5KG 7-6-5
I swapped CGBP around with skullcrushers and supersetted them instead now so CGBP has obviously gone down.
LEGS
Squats 62.5KG 5-5-5-5-5 +30KG
Hamstring Curls 42.5KG 5-5-5-5-5 +17.5KG
Calf Raises 65KG 30-30 +15KG
BACK/BIS
Rack Deadlifts 70KG 8-8-8-8 +19KG
Cable Rows 50KG 8-8-8 -5KG<--- Lowered these as I was hammering my forearms/bis more than my back I reckon with a high weight
Chins 4-4-3-3-3-3
Barbell Curls 23KG 8-6 +5KG
Reverse Curls 15KG 9-8 +5KG SUPERSETTED WITH hammer curls 9.5KG 8-6 +2KG
I'll continue bulking for another at least 2 months and definitely start cutting around september to look better for summer!
< Message edited by skinnybloke -- Jun. 1 2008 13:18:31 >
| |
|
|
RE: Skinny guy getting big! STARTING PICS PAGE 1 - Jun. 3 2008 8:20:40
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Started again yesterday. Was really exhausted from work and other stuff, had a power nap an hour before lifting which for some reason absolutely rooted me.
Had a real ****house session.
Will post it up in the next couple days.
Weekly weigh-in: 76KG. Another .4KG gain. Can't complain I guess.
Just realised that I will be 12stone after I put on another .2KG which should def happen by next week. Woo lol
< Message edited by skinnybloke -- Jun. 3 2008 8:57:11 >
| |
|
|
RE: Skinny guy getting big! - Jun. 4 2008 11:44:58
| |
|
john_cappa
Posts: 2353
Joined: Apr. 5 2007
Status: offline
|
quote:
ORIGINAL: skinnybloke
John:
Reckon I might just go 3x10 and 4x10 for some of the big ones maybe. I've never been a fan of pyramiding weight as its such a pain in the ass swapping weights around between every set.
Whats the advantage of doing it your way as I just see it as keeping the same weight for all sets would end up having you lift heavier than ya would the other way...
Not sure of advantages to be honest but some thing like below
What Have We Accomplished During This Set?
-We have safely warmed up the targeted muscle to accommodate the heaver load.
-Using proper form we have not only called upon the targeted muscle but the host of supporting muscles as well. Therefore we are less likely to encounter an injury while training.
-By using light, moderate and heavy resistance we have called upon fast, slow and intermediate twitch muscle fibers.
gere is link
http://www.bodybuilding.com/fun/dulin3.htm
But considering your weights are flying up still id leave it as it is, progress is good!
quote:
ORIGINAL: skinnybloke
John:
Im actually thinking of adding in a light shoulder/traps session as I want to hammer them a bit more to build them huge as I reckon they are lacking a little.
Probably something like this on a Thursday:
3x10 Dumbell side raises
4x10 Barbell shrugs
you dont do any shoulder day but train it with your chest?
If doing a separate day id try
SSP or military press *at least 4 working sets
Lateral raises ( i do these one arm at time) * 3
Rear delt cable flys
Shrugs if you like to hit traps but i personally dont rate these as an exercise
quote:
ORIGINAL: skinnybloke
Weigh in today:
75.6KG! Another .6KG put on woo
great progress
_____________________________
quote:
I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle
My journal
| |
|
|
RE: Skinny guy getting big! - Jun. 6 2008 12:41:26
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Im just gonna keep it up my way as its too much of a pain in the ass for me to keep having to swap weights around.
And yes seeing as how I am making some decent gains, I will just keep it this way.
Am definitely going to change SSP to my shoulders/traps day.
Can't do rear delt cable raises at home so thats not gonna work. Any other suggestions?
| |
|
|
RE: Skinny guy getting big! - Jun. 6 2008 12:43:26
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Wasn't planning on uploading any pics for another month but decided to put one up anyway for now.
This is pumped after a back/bis sesh:
| |
|
|
RE: Skinny guy getting big! - Jun. 10 2008 0:25:34
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Weigh in:
76.7KG.
Don't know how I put on .7KG this week as my diet was absolutely shocking seeing as how it was my bday this week plus it was a long weekend during which I was pretty hung over. Ah well not gonna complain about a .7KG gain
| |
|
|
RE: Skinny guy getting big! - Jun. 13 2008 0:47:23
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Have been doing 10rep sets the last 2 weeks now. Starting to go alright now but its definitely a massive downer for your ego as I have to drop all the weights going from 5x5 to 3x10 and 4x10.
Monday 2nd June
BP 50KG 10-9-5
Dips 8-5-4
SSP 17.5KG 7-7-9-6
Skullcrushers 17.5KG 8-8
Superset
CGBP 22.5KG 10-7
Really wasn't feeling too great and could notice that in my lifts a lot.
Wednesday 4th June
Squats 40KG 10-10-10-12
Hamstring Curls 27.5KG 10-10-10-12
Calf Raises 65KG 25-25
Thursday 5th June
Side raises 5KG 10-10-10-10
Shrugs 45KG 10-10-10-10-17
Friday 6th June
Rack deadlifts 60KG 10-10-10-10
Bent over rows 30KG 10-10-10-10
Chins 3-3-3-3-3
Dumbell Curls 15KG 10-10-6
Reverse Curls 15KG 9-5
SUPERSET
Hammer curls 9.5 7-4
9.5KG 15sec-15sec
| |
|
|
RE: Skinny guy getting big! - Jun. 13 2008 0:50:28
| |
|
skinnybloke
Posts: 151
Joined: Apr. 2 2008
From: Australia
Status: offline
|
Monday 9th June
Had a tricep session as I had no one to spot me plus I was quite hungover from the night before
Skullcrushers 17.5KG 10-11-8
SUPERSET
CGBP 22.5KG 10-12-8
Single arm pushdowns 7.5KG 8-8
Wednesday 11th June
Squats 45KG 10-10-10-12
Hamstring curls 32.5KG 10-10-10-10
Calf raises 50KG 25-25 <<---- slower form this week
Thursday 12th June
Side raises 6KG 10-10-10-10
Barbell military press 20KG 10-10-10-7
Dumbell shrugs 20KG 10-10-10-10-20
Abs
| |
|
|
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?
looking good so far, I like the look of your routines, nice and simple. 
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