View Full Version : Im a Fag Journal
Stats:
Age: 23
Height: 6'4
Weight: 71.5kg/11.4stone
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Cardio 10mins
Squat
12x20kg, 12x30kg, 12x30kg, 12x30kg
Row
12x1, 12x3, 12x3, 12x4
DB Bench
12x5kg, 12x17.5kg, 12x17.5kg, 12x17.5kg
Haven't been to the gym in ages. Synopsis, im skinny and weak
PikeKing
20-06-2005, 21:38
lets see if you can keep to it this time, if not i will kill you...
from what I remember of your training in the past 17.5kg for 12 reps isnt that bad considering the time off.
How hard did it feel?
benching didnt feel very hard. squats didnt feel that hard either. or rows for that matter.
still i bet im gonna feel the doms in my legs tomorrow
PikeKing
20-06-2005, 21:40
how can u reply so fast with all that food that should be in your hands?
good to see you are working out again
BUT apart from your bench which isnt TOO bad, you desperately need to increase the weight next time!!!
50kg squats and 30kg rows or you are robs bitch
PikeKing
20-06-2005, 22:14
what kind of rows you doing?
cheers fred.
50kg squats! i have no chance...sign me up as robs bitch!
pike, um sitting ones? on the machine
cheers fred.
50kg squats! i have no chance...sign me up as robs bitch!
lol, course you can... 3x12 @ 30kg you can do atleast a few reps with 50kg <buff>
PikeKing
20-06-2005, 22:32
like this?
http://www.exrx.net/AnimatedEx/BackGeneral/CBSeatedRowStraightBack.gif
or like this?
http://www.exrx.net/AnimatedEx/BackGeneral/LVInclineRow.gif
PikeKing
20-06-2005, 22:34
lol, course you can... 3x12 @ 30kg you can do atleast a few reps with 50kg <buff>
dont listen to this goon, you are hardly in the position to try and 'get a few reps' with a heavier weight
Height: 6'4
Weight: 71.5kg/11.4stone
Just a suggestion, but you might want to think about eating more. Or anything.
Do you have injury issues to worry about or are you merely detrained?
first one pike!
yeah i gotta start eating lots more scourge. lots lots more!
im not injured, and dont seem to be prone to injury thank god. the only problem i have is my right elbow, which is shattered..but its ok..only decreases my ROM a little bit on that arm
dont listen to this goon, you are hardly in the position to try and 'get a few reps' with a heavier weight
he said 3x12 @ 30kg was easy
he will get more than a few reps if he puts his mind to it
he said 3x12 @ 30kg was easy
he will get more than a few reps if he puts his mind to it
Yeah, but ramping the weight up to quick after just coming back is probably not a great idea.
That's how you do stupid shit like tear your hamstring. :(
i'm just trying to encourage him, last time he wouldnt up the weight and iirc was even going backwards on some stuff, just dont want to see him doing that again
as long as some weight goes on the bar each week wether it is 2.5kg or 20kg it doesnt matter though
i'm just trying to encourage him, last time he wouldnt up the weight and iirc was even going backwards on some stuff, just dont want to see him doing that again
as long as some weight goes on the bar each week wether it is 2.5kg or 20kg it doesnt matter though
Fair enough, but remember that 50kg is a 66.67% jump from 30kg. That's a big jump, even more so at 12 reps.
Slowly, slowly, catchy monkey - 2.5kg a week is 130kg a year.
thanks for the encouragement fred, will try to stick abit more weight on next time. But i will take it slow.
doms not too bad today. thought they would be worse.
food intake so far today:
toast
pint of milk + whey
bacon bagguette
2x double cheese burger
1x salad
1 pint of milk
2 cheese sandwhiches
1 pint of milk + whey
BengDogg
21-06-2005, 19:32
Good to see ya back mate, hope you keep it up!!!
1xsalad? Whilst bulking? Noooooooo!
LOL@666...the salad makes me feel abit better after eating all that mcdonalds crap...im loving it! 3 things off the pound saver menu for £3...or as i like to call it, the pound gainer menu..ho ho ho!
cheers bengdogg ill try.
ok todays routine went:
Deadlift
12x20kg, 12x30kg, 12x40kg, 12x40kg
Rack Chins
10, 6, 5
Push Press
12x20kg, 12x20kg, 12x20
Took the deads nice and easy. Went full out on the chins.
For the last few weeks I've been feeling very tired. Im constantly tired at work, in my lunch break I sometimes fall asleep. When i get home i normally lay on my sofa or bed and find it hard to get up. My job isnt too labourous, half the time im sat at a desk getting up regularary, the other half either in my car, walking around or crawling under desks ;)
This is day in day out. The other day I even slept for over 12 hours and was still tired the next day.
Anyone got any ideas or anything which might help apart from drinking shed loads of cafine? Surely this cant be normal for a 23 year old?
Diet yesterday:
1 porridge
1 bacon baguette
1 6" sub (chicken) and pint of milk
1 pint of whey
Cottage pie, vegatables, potatoes
bannana
Fish oil
So basically pretty ****ing shit. Mainly due to the fact after training and my tea I fell asleep.
Had about 11 hours sleep last night. Yet im sat here tired. This is weird. Doms in my lats already from yesterday, woo hoo!
Measurements
Chest: 35 inches :(
Biceps: 11.8 inches :(
Waist: 32.6 inches
Forarms: 10.6 inches
For the last few weeks I've been feeling very tired. Im constantly tired at work, in my lunch break I sometimes fall asleep. When i get home i normally lay on my sofa or bed and find it hard to get up. My job isnt too labourous, half the time im sat at a desk getting up regularary, the other half either in my car, walking around or crawling under desks ;)
This is day in day out. The other day I even slept for over 12 hours and was still tired the next day.
Anyone got any ideas or anything which might help apart from drinking shed loads of cafine? Surely this cant be normal for a 23 year old?
i get this too but i cant sleep during the day
do you find anything helps?
my problem before is that ive always drank lots of tea, which has kept me going. but as part of a healthy diet i cant see how 10+ cups of tea a day will play a part so i only have about 2 a day now.
BengDogg
25-06-2005, 10:16
give up the caffien and lie without the stimulants, i do this and fel far more energetic for it, drink more water/milk
bengdogg, i gave up the caffine about 2 months ago.
I don't understand what you mean by "lie without the stimulants" tho?
my water and milk intake is up quite abit now.
will creatine help? if so anyone know any cheap places to buy it?
yeah i avoid caffeine and stimulants and that includes tea if im tired, it just makes me feel worse
the best remedy is sleep, if you can seriously still have 12 hours and be tired you need to see your GP
BengDogg
25-06-2005, 12:05
bengdogg, i gave up the caffine about 2 months ago.
I don't understand what you mean by "lie without the stimulants" tho?
my water and milk intake is up quite abit now.
will creatine help? if so anyone know any cheap places to buy it?
i meant live without the stimulants, my typing isnt so hot these days ;)
sorry should of spotted it was meant to be live!
Goals
I would like some help in setting myself a target with a time scale for something to aim for. Has anyone got any ideas of what someone with my current physic and condition (underweight and detrained) could achieve after x time? So I can use this as something to aim for?
Weight wise is 2lbs a week possible? Or 1lb more likely?
Todays workout:
Squats
12x20kg, 12x30kg, 12x32.5kg, 12x32.5kg
DB Press
12x6kg, 12x20kg, 12x20kg, 7x20kg
Seated cable Rows
12x1 plate, 12x4 plates, 12x4, 12x4
PikeKing
27-06-2005, 22:32
did the squats feel much harder?
PikeKing
28-06-2005, 08:09
3 sets with 35 next time
will do! cant wait to do db presses again, reckon i can polish off the last 5 reps and move on to 22.5kg. only thing is 20kg feels very heavy!!
PikeKing
28-06-2005, 12:23
i'm sure 20kg does feel heavy, its getting near to your bodyweight
ho ho ho :P
you wouldn't lift 20kg as you'd probably "injure" yourself again...like a nail or something
PikeKing
28-06-2005, 15:04
if u look in my journal i did lift 20kg on sunday
PikeKing
28-06-2005, 15:07
er.......yes :(
Goals
I would like some help in setting myself a target with a time scale for something to aim for. Has anyone got any ideas of what someone with my current physic and condition (underweight and detrained) could achieve after x time? So I can use this as something to aim for?
Weight wise is 2lbs a week possible? Or 1lb more likely?
20lbs in 8 days is possible mate. get eating. and start actually trying hard on squats. my skinny weak fotballing borther had a go the other day and bearing in mind this guy is like 9 stone and fitter than fit, he managed 50kg for 7 reps on his first try ever ever ever.
should that be 8lbs in 20 days?
yeah i do need to improve on my squats, they are definatly my weakest exercise. Body weight squats are bad enough for me. Will keep it at it tho
my diet yesterday was awful...
1 bacon sarni
1 lasagna with salad
gammon with potatoes and various vegitables
a few pints of milk
:'(
Todays workout
Deadlifts
12x20kg, 12x40kg, 12x60kg, 12x60kg, 12x60kg
Push Press
12x20kg, 12x22.5kg, 12x22.5kg
Rack Chins
10, 7, 5
Did one extra set of deads, just because i could. Chins stayed the same as last week.
No, I mean't what I said. 20lbs in 8 days. Eat more.
cheers rob. feeling abit sick after that session but will try to get something down me now
rob pike told me that you did actually do this yourself, gaining 20lbs in 8 days. i tracked down your bulking journal and read it all. im very impressed! im gonna knuckle down in the kitchen and start getting the milk in.
bad news today. went out on the sauce yesterday (after the gym) and because im hardly drinking these days its really made me feel quite sick today. food intake has been poor, just a typical days food for the average person. Will try and make up for it this afternoon.
Good lad.
Try to cut out alcohol for 1 momth (I haven't drank since the meet and its not as hard as I thought). Get a cow!
New weight: 11 stone 7lbs. Thats an increase of 3lbs since last week. Woo hoo
Good start! Keep the eats going.
Rogue_zero
30-06-2005, 21:00
going the right way, keep it up!
Be careful with your eating. If you eat like mad you will 'pork out'.. and porking out just isn't good!
Be careful with your eating. If you eat like mad you will 'pork out'.. and porking out just isn't good!
Tell me about it,especially when its summer
PikeKing
30-06-2005, 23:04
bad news today. went out on the sauce yesterday (after the gym) and because im hardly drinking these days its really made me feel quite sick today. food intake has been poor, just a typical days food for the average person. Will try and make up for it this afternoon.
I BLOODY KNEW IT!!! :013:
But your progress will be much slower. If you get fat and put on lots of muscle, then you can strip the fat off in a few weeks at most if you're pretty slim to start off with. Alternatively you can bulk very slowly and take lots longer to reach the same point.
cheers rougue and 666.
i think i have to agree with 666 on this, i have no problem losing fat!
had a bad eating day today. started a new job today so couldn't go in filled with food.
But your progress will be much slower. If you get fat and put on lots of muscle, then you can strip the fat off in a few weeks at most if you're pretty slim to start off with. Alternatively you can bulk very slowly and take lots longer to reach the same point.
My point is not to bulk wrecklessly, i.e. don't start guzzling pints of milk full of sugar and saturated fat, don't start piling sauce on your pasta to make up calories, don't eat cakes and fizzy drinks just because you're "bulking", etc.
Yesterdays workout
Squats
12x20kg, 12x35, 12x35, 12x35
DB Press
12x6kg, 12x20kg, 12x20, 9x20
Seated Cable Rows
12x2plates, 12x5, 12x5, 12x5
Upped the squats by 2.5kg. Seemed very very easy compared to last time. Very happy.
Didn't quite make 12 reps with the db press on the last set. failed at 9 when they started wobbling all over the place lol. Im still not sure what the best way to do these are? i do them where my forearms are always vertical when raising them and my upper arms move from horizontal to vertical, almost like im balancing them on my forarms..so like this:
o-o o-o
|__O__|
to:
o-o o-o
| |
| O |
---
is that correct?
Seated cable rows were ok...i was doing them very explosivly, but still not moving my back. Are there any problems with this?
For the OHP it's best if you bring them down as far as you can, so the db touches your shoulder. Greater ROM is always better for bbing I think.
Nothing wrong with doing your rows like that.
666 its a flat db press...thats not teh same as a OHP is it?
Erm, sorry, no it's not the same. But either way you'd still be better bringing it down as far as you can so you get a better ROM. The lower you bring the db down, the more it recruits your pecs.
thanks for the advice 666.
Todays Workout:
Deads
12x20kg, 12x70kg, 12x70kg, 12x70kg
Push Press
12x20kg, 12x25kg, 2x25kg, 12x25kg
Chin Pulls?? (lat pull but with a chin grip)
12x1plate, 12x4plates, 12x5, 12x5
Pretty wierd session really. Deads went well, added 5kg for each set and completed them all. On the second set of push pulls my right tricep felt sore so i stopped just incase. Gave it 10 mins and did the 3rd set, half way thru felt sore again but i completed teh set. No problems with it since.
Had to find a replacement for the rack chins and some steroid ****s were camped out on the smith machine. So did lat pull downs but with a close chin grip.
PikeKing
05-07-2005, 09:31
good work young man, upper back must be growing with those DLs?
as for your tricep, you sure it wasnt just sore from the exercise?
uk machine
05-07-2005, 11:09
Had to find a replacement for the rack chins and some steroid ****s were camped out on the smith machine. So did lat pull downs but with a close chin grip.
smith machine is a dirty word! :016: nice volume on the deads, should start to pack some meat onto ya back
not sure my tricep might of been just sore...havent had any trouble with it since.
hopefully get some muscle on my back, or anywhere for that matter!
todays workout:
Squats
12x20kg, 12x37.5kg +2.5kg, 12x37.5kg +2.5kg, 12x37.5kg +2.5kg
DB Press
12x6kg, 12x20kg, 12x20kg, 10x20kg (+1 rep)
Seated cable rows
12x2plates, 12x6 (+1 plate), 12x6(+1 plate), 5x6(+1 plate)
in green is the increase over my last workout. Squats felt pretty comfortable, think i've got alot mroe weight to add on yet, but im gonna take it nice and slow, 2.5kg a time.
Db press, dam didnt get the 12 reps of the last set.
Seated cable rows felt hella heavy even tho its just one plate up from last time, form was all over the place at teh end of the second set. Will leave it at this weight but concentrate on form.
oh one huge difference i've noticed is last time i used to have to have the 20kg db's passed to me as i couldnt "get them up" on my own, but now i have no problem at all.
PikeKing
07-07-2005, 22:08
colours do work, gimpo
nice squats
I would like to change my routine to a three day split. However should i stick to this one as im still making progress? i.e. if its not broken dont fix it?
ok and on the issue about me using full ROM while DB pressing I found this article by Pikekings idol Paul Chek http://www.chekinstitute.com/articles.cfm?select=26 who is pretty much saying what im doing currently. Am i right on saying the consesus on this board is to actually go lower than what is actually comfortable/normal?
Although many will argue that you must train through the "full range of motion" to be strong for sport, this concept is unfounded. It is well known among Physiotherapists and exercise scientists that there is approximately a 15º +/- carry-over of strength developed at any specific joint angle with strength training. i.e. if you train the shoulder from 15º to 75º, the strength gained will carryover from 0º to 90º.
BengDogg
09-07-2005, 10:45
Good to see your sticking to it this time big fu man! Keep it up!
Old (two weeks ago)
Chest: 35 inches
Biceps: 11.8 inches
Waist: 32.6 inches
Forarms: 10.6 inches
New
Chest: 36.4
Biceps:12.2 tensed
Waist: 32.6
Forarms: 11.2 tensed
New weight 11stone 10lbs
I don't put much faith in those measurements apart from my weight.
PikeKing
12-07-2005, 15:38
if you have done the test and thats what it says then you should stick to it
cheers bengdogg will keep at it!
Deads
12x20kg, 12x75kg (+5kg), 12x75kg (+5kg), 12x75kg (+5kg)
Push press
12x20kg, 12x25kg, 12x25, 12x25
Rack Chins
9 reps, 4, 4
Very pleased with the deads and push presses today. However as I obliterated my arms doing these my rack chins were a few reps off my previous chin session.
Todays workout
Squats
12x20kg, 12x40kg, 12x40kg, 12x40kg
DB Press
12x6kg, 12x20kg, 12x20, 12x20
Seated Cable rows
12x2plates, 12x6, 12x6, 6x6
Finally managed 3 sets of 12 with 20kg on the dbs, all time personal record. I think im gonna stick with it next time as i still find it very hard.
PikeKing
14-07-2005, 23:39
good work mate, slow and steady progress is the best kind.
hows the progress coming weight wise?
how hard were the squats?
got on the scales and they said 12stone 1lb. 6 days ago i was 11 stone 10...so thats 6lbs in 6 days??!!?!
maybe my scales are ****ed
squats wern't that bad
BengDogg
15-07-2005, 19:34
6 lbs in 6 days is not impossible, you could be right, try and use accurate scales 1 time a month maybe
think my scales are ****ed, today im back to 11stone 10lbs....lol
BengDogg
16-07-2005, 21:05
hahah its warm you could be dehydrated, do you weigh yourself in the evenings when your heaviest????
I weight myself off and on bengdogg, but in that case i did appear it lose it over night! lol
Yesterdays workout
Deads
12x20kg, 12x80kg, 12x80kg, 6x80kg
Push Press
12x20kg, 12x27.5kg, 12x27.5kg, 8x27.5kg
Rack Chins
10, 6, 5
I was using heavier weights than the last session here, that and i found it very hard to breath cause the air con was off. Still not bad considering.
Todays workout
Squats
12x20kg, 12x42.5kg, 12x42.5kg, 12x42.5kg
DB Press
12x6kg, 12x20kg, 12x20kg, 9x22.5kg
Seated cable rows
12x2plates, 12x6, 12x6, 12x5
Finally made it to 22.5kg on the db press!!! a small miracle! blew thru the squats. need to drop my weight on the rows back to 5 plates...6 is just too much and messes my form up
PikeKing
21-07-2005, 21:54
u really need at least one day between those two sessions
yeah i know pikey, i was very eager to get down the gym tho!!
Ok its been 1 month since i started training so i thought i'd review my progress. My routine has been exactly teh same since i started, same reps and sets.
Deadlifts: 20kg more
Push press: 7.5kg more
Rack Chins: No progress
Squats: 12.5kg more
DB Press: 5kg more
Seated Rows: 1 plate more
Hopefully i can keep this rate of increase up a little longer. The squat and deadlifts gains are a little overoptimistic seeing as i didn't start off using heavy weights, and i still think i could probably add 10kg to teh squats even now (although my deads are now definatly using the right weight!)
Sadly i have made no progress what so ever on the chins...hmmm
PikeKing
23-07-2005, 10:16
Sadly i have made no progress what so ever on the chins...hmmm
dont worry about that too much, chins were always the hardest thing for me to progress, and remember if your bodyweight is going then technically you are progressing as you are chinning more weight :041:
In 2.5 months:
My Squat increased by around 30kg
My Deadlift increased by 40kg
My Bench increased by 15kg
But my Chins are still not weighted :011:
BengDogg
23-07-2005, 11:04
dont worry about that too much, chins were always the hardest thing for me to progress, and remember if your bodyweight is going then technically you are progressing as you are chinning more weight :041:
Agree im 4 1/2 stone heavier than when i started training but still suck @ chins
I too am 4 1/2 stone heavier, i used to rule at chins, now i am shit
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