Vi's Journal - Quest to Escape the Skinny Physique

Well I started doing some basic calisthenics back in November 2005, and gained around 3kilos to around 52kg in Feb 2006. I developed back pain so I stopped doing it, and I went from 52kg to 47kg in July 2006. In July 2006, I got back to training, and started doing weights.

In Summary
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Continuous training from July 2006
Age: 20
Height: 173cm / 5'8

Thanks for the "squat opinion" but yea, personally I just want to keep increasing them, hoping to eventually squat around my own weight. I would like to also achieve it for bench, but I'm not sure If I can, or if I can, it'll probably take me some time.

Edit: So I'm pretty much the same age, height as you, except many kilos lighter! BTW, I'm most likely a pure ectomorph, which explains why I'm really light!

ORIGINAL: vdk_au
I just went to weigh the bar, just for you! ;). I used our mechanical scales, so it's hard to tell exactly, but it was less than the 1kg mark. The bar and weights came with the bench I purchased at K-mart for like around $130AU, so it was really cheap. The bar can only hold up to 45kg as stated on their website, thus explaining why it is so light. This is the one I purchased: http://www.hyper-extension.com/item.aspx?ID=101

My friend recently bought a bench from that company as well, which includes a lat-pulldown, and a squat rack intergrated for only $150AU. I wish I had that one, lol, so I could start with lat-pulldowns as I'm pretty weak at pull-ups, and able to do back squats, which I currently can't without a rack.
http://www.hyper-extension.com/item.aspx?ID=31

 
 
Thanks man :)  That is a light bar! But as long as your are still challenging yourself then its all good!
 
Hey I also have some equipment from Hyperextension, I won this home gym last year, but havent set it up yet, hopefully its pretty good... http://www.hyper-extension.com/item.aspx?ID=127  Hey if you need a good rack, I just bought this one from ebay, its pretty good and shipping is pretty cheap around Australia... I think there are a few more for sale still.  http://cgi.ebay.com.au/ws/eBayISAPI.dll?ViewItem&ih=020&sspagename=STRK%3AMEWA%3AIT&viewitem=&item=300070462126&rd=1&rd=1

"If you think you need a spot, just go harder"

Shane - my maori friend + ex-training partner

Thanks man, but yea, I don't have room for it, but what I have now is sufficient enough.

Anyways, yesterday I missed out my "Push" day so I did it today. I was at my friends place today, just mucking around, and I think I screwed up my right shoulder playing tennis. Anyways today I did my workout. I was doing a 5 minute warmup on the bike as usual but I felt tired as so I gave up at 3 minutes, but I thought I'd still do the workout. It amazed me that I was full of energy during the workout and completed all my reps. I didn't do military press so I'll do that on Pull day. My right shoulder hurts if I move it.

Exercise                        Reps                          Weight
Bench Press                  8-8-8                          26.18kg (increase to 27.18kg next week)
Military Press                 Delayed to Sunday        10.06kg
Bench Dips                    8-8-8                         No Weight (completed so will add weight next wk.)
Side Bends                    10-10-10                    13.5kg - Completed but not increasing weight

These few days my diet has been slacking a bit. I ate less than what I normally did and yesterday, oh man, that was bad. I ate less and than for lunch, I had fried foods (ahh!!!), which made me very full so my next meal I couldn't eat really, but I manged to get just a bananna and a cup of milk down. Then we went out with the other families, cousins, etc to dinner as our uncle from H.K. came down. The entire foods were fried foods, and I think I ate a bit too much of it. Oh well, now I just have to pick myself up and get back to the clean foods!

I missed out my Pull day yesterday so I'll be doing it later today. Hopefully I'll do well...

I did my Pull workout before, and it was terrible. My deadlift was too heavy for me, so I had to drop it by 1kg, and that was still too heavy, so I dropped it by another 1.5kg. I dropped my rows purposly so I could concentrate on feeling those lats, but it still didn't happen. Anyways, I didn't do my military press last time because my shoulder was hurting so I did it today, and I didn't do well. I removed my pull-ups, and amazingly my bicep curls seemed really easy. I'm going to dedicate off workout days just for pull-ups, as they are difficult for me, and to get some endurance going.

Exercise                        Reps                            Weight
Deadlift                       8-8-8                           23.68kg (increase to 24.86kg next week)
Barbell Rows                8-8-8                            23.18kg (increase to 24.86kg next week)
Barbell Curls                 8-8-8                            10.06kg (increase to 11.06kg next week)
Military Press                8-8-5                           10.06kg
Reverse Crunches         8-10 x 3                        No Weight.

I avoid direct admonial exercises as they aggrevate my lower pain. However today I tried reverse crunches, and my lower back pain was minimal when performing them in comparison to swiss ball crunches, etc. I'll try it again in my next workout, and if it's good, I'll keep doing it, if not, I'll remove it.

I have decided to dedicate pull-ups on its own day so I can maximise my performance. I also, instead of doing negatives straight after my full motion pull-up, I leave it to last, so it doesn't take away my energy for the next set. I was very amazed at what I could do. Hopefully with this method, I can get my pull-up numbers to increase.

Full motion pull-up: Reps: 1, 2, 2, 1, 2, 1, 1 (Total: 10 reps, 7 sets)
Negative pull-ups: Reps: 2, 2, 2, 2, 2 (Total: 10 reps, 5 sets)

Hopefully I can increase the numbers for the next pull-up workout. I'll be doing it twice a week on my non-workout days, and I aim to increase the rep's for the full motion and negative by 1 after 2 sessions.
                        

Today was my leg day. It didn't go as expected but I guess it's because I had to return my friend's 2 x 0.5kg weights, so I had to today instead of upping the weight by 1kg from last week, I had to increase it by 1.5kg. After this week, I'll be taking my one week rest period. So these poundages won't be increasing, but rather staying the same for the week after the rest period.

Exercise                        Reps                            Weight
Hack Barbell Squats        8-8-6                           31.18kg
Lying Leg Curls              8-6-5                           11.3kg (lower by 0.5kg the week after the rest)
Calf Raises                    8-8-8                           27.68kg

As mentioned in the previous post, I tried reverse crunches again, but it did aggravate my back pain, so I tried another exercise. I think I finally found the right abdominal exercise to do!!! I tried doing crunches with my legs on the swiss ball, and it didn't hurt. I'll try it again for my next workout to confirm this. But I'll be getting rid of my swiss ball as it is slightly big for me, but I tested before to do these on the stool and it works so it's great. I won't record what I did for crunches today because I was just experimenting which one works for me without aggravating my lower back pain.

I went with my friends to play squash today. I don't usually do cardio, and oh man it was a great cardio workout :D. I played 2 hours and I was like tired as. A lot of running, and smashing in the walls, somehow my left knee hurts, I don't know why but it must have been from the squash cos it wasn't hurting before that.

Today was my Push day, and it was ok. The thingt that annoys me is I've being doing the same weight for military press for like 2 months! I'm not progressing on it, but hopefully after my 1wk rest, and changing my rep ranges will help. I confirmed that crunches with legs on stool don't hurt my back, so yep, I'll be doing crunches now!

Exercise                        Reps                            Weight
Bench Press                  8-6-5                           27.18kg
Military Press                 8-8-5                          10.06kg
Bench Dips                    8-8-6                          2.5kg
Crunches                      10-10-10                     No Weight

I removed side bends from my routine, I won't be doing them anymore.

I just finished my Pull day. I once again reduced the weight for deadlifts and rows. My deadlift form was suffering so I reduced it. I reduced the rows so I can contract my lat's as much as properly. I've basically set myself back by over 1 month by reducing all these weights, but hopefully it'll be for the good. I'm still fairly unconfident about my deadlifts, but I keep trying. I'll get my friend to come over again to check my form.

Exercise                        Reps                            Weight
Barbell Deadlifts             8-8-8                           18.6kg
Barbell Rows                 8-8-8                           22.68kg
Barbell Curls                  8-8-6                           11.06kg
Crunches                     15-10-10                       No Weight.

I could perform 15 reps on my first set of my crunches, but on my 2nd and 3rd set, I full contracted my abdominals, thus I couldn't perform as much. My abdominals were burning for those set's. Anyways, I'm very happy to have found an abdominal exercise that doesn't aggravate my lower back pain.

twistedlink, I'm not very confident with deadlifts, thus explaining why I do less weight. For barbell rows, I bend forward just before my back starts roundint, which is around 45 degrees.

Thanks twistedlink. I'm thinking of actually dropping my barbell rows once again, but what do you think about it? I'm thinking of dropping by another 2-4kilos, to get a full contraction feel in my lats. It'll set me back again, but I think it'll be beneficial.

Anyways, this week from after tomorrow will be my week off. I'll be doing 6x4 for the next cycle, except some exercises such as deadlifts which will stay at 8x3, calf raises 10x3, crunches 10-15x3, leg and curls 8x3.

This week I'll be including cardio for the first time, I'll be doing a HIIT training maybe with jump roping. I'll probably do 8-10 times of jump roping for about 30-60 seconds, with 30-60 second rest b/w, but it depends on how good I'm at jump roping and I haven't done cardio for awhile, so I might need a longer rest. I'll be probably doing it 3 times this week, and when I get back to my workout, I'll reduce it to maybe 1 or 2 times a week. 

Thanks twistedlink. I've anyways decided to drop the weight for the barbell rows again and concentrate on getting the contraction feeling in my lats. For the angle, I do it 45 degrees because personally I can't go any further before my back starts rounding. In fact it's probably less than 45 degrees, I can't go much down further.

Anyways, today I did my pull-up day again, and it was terrible compared to last week.

Full motion pull-up: Reps: 2, 1, 1, 1, 1, 1, 1, 1, 1, 1 (Total: 11 reps, 10 sets)
Negative pull-ups: Reps: 2, 2, 2, 2, 2 (Total: 10 reps, 5 sets)

That'll be the last workout for this whole week as I'll be on officially my week break.

I included some cardio workout for the first time. I'll be probably doing it for 3 times this week with jump roping. My first jump roping workout today was great, but it was very demanding. I was annoyed I kept tripping over the rope, sometimes on the first or second spin, but once I got it I could go on average about 25 seconds, then I'd take a 60 second rest. The longest I went for was 45 seconds. But I have to admit much concentration is needed with jump roping compared to say running. If you get tired in running, you can still pretty much run without, but with jump roping if you get tired, then you pretty much have to say finish, as you need full concentration or else you'll trip over the rope. Hopefully I'll get much better and fitter at jump rope to the point where I can jump rope for 2 minutes, that'll be a great!

Today was again another cardio jump rope day. I did better than last time, and I did it on concrete. Although not the ideal surface, we don't have much grass, in fact it's like mostly dirt, which is the reason last time when I was doing jump roping, I was gathering dust onto my shoes and my legs.

I did like on average 30 second jumps, with 60 second rests b/w. I'm a bit sore on the feet, and my joint on the legs.

Today was my first workout from the week off. I have changed most of the compound rep/set ranges from 8/3 to 6/4.

Exercise                        Reps                            Weight
Hack Barbell Squats        6-6-6-6                        31.18kg (increase by 1kg next week)
Lying Leg Curls              8-8-6                           11.3kg (keep same weight for next week)
Calf Raises                   10-10-10                       27.68kg (increase by 2.5kg next week)

My appetite was really crap the last few days, I guess because my activity levels were reduced (my week off from weights) so that's probably why. Today after my workout, I had my lunch and it was easy to swallow. Let's just see if it'll happen for the rest of the day, which means I've got my appetite back!

Push day today. I finally completed the reps for Military Press, damn I had been on the same weight for more than 2months and finally I've come through.

Exercise                        Reps                            Weight
Bench Press                  6-6-6-5                        27.18kg (keep same weight next week)
Military Press                 6-6-6 -6                      10.06kg (increase to 11.06kg next week)
Bench Dips                    6-6-6-6                        2.5kg (increse to 3.5kg next week)
Crunches                      12-10-10                     No Weight

Pull-up dedicated day today. I forgot to record the results, but I was getting 1-2 reps for each set

Full motion pull-ups = 12 reps in total
negative pull-ups = 12 reps in total

After this, I did jump roping, averaging around 25-30 seconds, 60 second rest then repeat until reached 10 sets.

Pull Day

Exercise                        Reps                            Weight
Barbell Deadlifts             8-8-8                           18.6kg
Barbell Rows                 8-8-8                           18.6kg
Barbell Curls                 8-x-x                           11.06kg
Crunches                     15-10-10                       No Weight.

I was kinda annoyed today. My left was twitching a little after my deadlifts, then after my rows, it got worse. I was doing my barbell curls, and on my 6th rep, my left leg was twitching really bad, but I continued. Anyways I was hoping it would be better on my 2nd set, but nope....my leg just got worse, and I had to put down the weight on like rep 4. I decided to leave it, and do crunches. My leg's were twitching a little bit, but not enough to stop me from doing my crunches. When I finished my leg stop twitching as much, so I decided to go back and do the barbell curls. I was aiming to do 2 sets, as I only got 1 complete set done before. But nope, my leg started to twitch again, I managed to complete the set, but stopped there. I'm annoyed, but hopefully it won't happen next week.

Pull-up dedicated day and cardio. I made a record today, I got 3 pull-ups in one go, may not seem alot to others, but this is really good for me. Although the reps after that were all 1, which wasn't as good as my very first day of dedicated pull-ups, previous page.

Full motion pull-up: Reps: 3, 2, 1, 1, 1, 1, 1,1, 1, 1 (Total: 13 reps, 10 sets)
Negative pull-ups: Reps: 3, 2, 2, 2, 2, 2 (Total: 13 reps, 6 sets)

I then did jump rope after this. I personally believe I have improved alot from my very first workout. Today I was averaging about 40 second jump roping, resting 60 seconds and repeating for 10 times. Who knew jump roping could be so fun as well!

Leg day today, and it was good as usual. Completed all the required reps, although towards the end of my last set for calf raises, my grip was failing, first time ever, but I managed to complete it still.

Exercise                        Reps                            Weight
Hack Barbell Squats        6-6-6-6                        35.24kg (increase by 1kg next week)
Lying Leg Curls              8-8-8                           14.05kg (increase by 0.5kg next week)
Calf Raises                   10-10-10                       30.18kg (increase by 1kg next week)
Crunches                     15-12-10                       No Weight.

I'm planning to probably add weights (1.25kg or more) to my crunches in a month or two.

Push day today. I hadn't had much sleep, I actually had only 2 hours of full sleep, the other hours I couldn't sleep, and then I had to wake up early to do my timetable for uni online. The effects were showing afterwards as I was getting a headache, but yea, it's better now. I was amazed that my energy levels were pretty good, despite my lack of sleep. However I would have been happy if I could have completed my bench press required reps, but I didn't so I guess another week of the same weight.

Exercise                        Reps                            Weight
Bench Press                  6-6-6-5                        27.18kg (keep same weight next week)
Military Press                 6-6-5-4                      11.06kg (keep same weight next week)
Bench Dips                    6-6-6-4                       3.5kg (keep same weight next week)
Crunches                      15-12-10                     No Weight  

Today was my pull-up day + cardio. It was bloody hot today, and it was the first time ever that I had sweat flowing down my face. I was tired as after my workout, I practically had no energy but I'm feeling a bit better now.

Full motion pull-up: Reps: 3, 2, 2, 1, 1, 1, 1, 1, 1, 1 (Total: 14 reps, 10 sets)
Negative pull-ups: Reps: 4, 2, 2, 2, 2 (Total: 12 reps, 5 sets).

My jump rope today wasn't as good as last time, I was averaging around 30-35 seconds for each jump rope. Hopefully next week it'll be better.

Pull Day today. I completed all the required reps, so I can increase the weight next week!

Exercise                        Reps                            Weight
Barbell Deadlifts             8-8-8                           19.6kg (increase to 20.6kg next week)
Barbell Rows                 8-8-8                            19.6kg (increase to 20.6kg next week)
Barbell Curls                  8-8-8                           11.06kg (increase to 12.06kg next week)
Crunches                     15-12-12                       No Weight

Pull-up and cardio day again. Today I made personal records for both! My pull-ups went up to 4 in a row! In just a matter of weeks doing multiple reps of full-motion pull-ups and multiple reps of negative pull-ups, I have doubled my pull-ups from 2 to 4! Hopefully by the end of the year, I'll be able to do 10 or so! My jump rope improved significantly and is  my best time currently. I averaged around 53 seconds, compared to last time which was 30-35 seconds.

Full motion pull-up: Reps: 4, 2, 1, 1, 1, 1, 1, 1, 1, 1 (Total: 14 reps, 10 sets)
Negative pull-ups: Reps: 5, 3, 2, 2, 2 (Total: 14 reps, 5 sets).

For my jump rope, I had 40/40/45/50 seconds and the remaining 6 were 1 minute. Hopefully I'll get it up to several minutes, in which I'll start concentrating on going for speed, and reducing the time b/w jump ropes from say 60 seconds to 45 seconds to 30 seconds.

Leg day today. It went pretty well, I'll be able to increase my squats again for next week. I think my weekly increases in the squats will start to slow down. When I started initially, I was able to increase it by 2.5kg every week for a few weeks, and now it's 1kg ever week, probably in a few weeks, I'll be able to increase it by 1kg every 2-3 weeks.

Hack Barbell Squats        6-6-6-6                        35.24kg (increase by 1kg next week)
Lying Leg Curls              8-8-6                           14.55kg (keep the same weight for next week)
Calf Raises                   10-10-10                       31.18kg (struggled, so will keep same weight)
Crunches                     15-12-10                       No Weight.

Hack Squat: Weight should be 36.28kg, not 35.24kg as shown.

My push day today, and I'm happy with the results.

Exercise                        Reps                            Weight
Bench Press                  6-6-6-6                        27.18kg (increase by 0.5kg next week)
Military Press                 6-6-6-6                      11.06kg (increase by 1kg next week)
Bench Dips                    6-6-6-4                       3.5kg (keep same weight next week)
Crunches                      20-12-11                     No Weight 

It was pull day today. It was fairly good overall, had my friend come over to check my form and it was all good. I accidently did 6 reps on my first set for deadlifts instead of 8, so I decided that I would do 4x6 instead of 3x8 now.

Exercise                        Reps                            Weight
Barbell Deadlifts             6-6-6-6                        20.6kg (increase to 21.6kg next week)
Barbell Rows                 6-6-6-6                         20.6kg (increase to 21.6kg next week)
Barbell Curls                  8-8-8                           12.06kg (keep same weight for next week)
Crunches                     20-12-12                       No Weight

Yesterday was my pull-up and cardio day. I again got my pull-up max increased in just one workout, from 4 to 5! However my jump rope wasn't too great. Although I actually got the best time in one jump rope (1 min + 10 seconds), my average was only around 35 seconds as opposed to last time which was like 53 seconds.

Anyways, the pull-up rep/set. I have removed negative pull-ups and I will only be doing pull-ups once a week now, due to lack of time

Pull-ups: 5-2-1-1-1-1-1-1-1-1 (Total Reps: 15, Total Sets: 10)

I weighed myself this morning and my weight was about 56.8kg (it's a mechanical scale, so it's hard to tell) so this means in a few more days when I reach 57kg, it will be officially a 10kg (22lbs) weight gain since July. I don't know how much of it was muscle, but my body does look significant better compared to my skinny 47kg in July