RE: Vi's Journal - Quest to Escape the Skinny Physique
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/8/2007 8:13:10 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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My Leg Day today, it was good, except my last exercise (pull-ups), I didn't do as well as last week, must have been the planks that screwed me up. anyways, here's what I did today.
Exercise Reps Weight
Hack Barbell Squats 8-8-8 31.18kg (completed, so increase to 32.18kg)
Lying Leg Curls 8-8-8 11.3kg (increase to 12.8kg next week)
Calf Raises 8-8-8 24.68kg (increase to 26.18kgkg next week)
Planks 1min, 1 min, 1min -
Pull-ups 1/2 1/2 -/2
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/10/2007 11:00:39 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Before my workout, about 45 minutes, I somehow went to the toilet about 6-7 times in a matter of 20 minutes, it was very annoying and I have been going to the toilet today excessively, don't know why though.
Anyways, today was push day and it was good. It was extremely hot today, and I thought I would do bad, but it was probably one of my best push days.
Exercise Reps Weight
Bench Press 8-8-7 26.18kg
Military Press 8-8-6 10.06kg
Bench Dips 8-8-6 No Weight
Side Bends 10-10-10 13.5kg - Completed but not increasing weight
Hopefully after next week, I should be able to increase the weight for at least one of the exercise for push day. Today I tried some visulations, with my bench press, during my rest period, I imagined someone I hated and just started to punch him really hard, lol, maybe that's why I did well today, anyways, I'll try it for my next workout and see how it goes.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/12/2007 10:26:32 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Today was my pull day. It wasn't as good as I expected, but I guess because 2 weeks ago, I had increaed my poundages for the next week, but I missed last week's pull day, which probably explains why I had difficulty, but overall I'm happy.
Exercise Reps Weight
Deadlift 8-8-6 26.18kg
Barbell Rows 8-8-8 27.18kg
Pull-ups 8-8-6 1/2 - 1/2 - 1/2
Barbell Curls 8-8-5 10.06kg
I completed my total reps for barbell rows, but it was difficult as I missed out one week as stated previously, so I'll stick to the same weight next week.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/14/2007 6:45:15 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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I weighed myself today, and I gained another 1kg. So I'm at 56kg now so I'm pretty happy.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/14/2007 6:52:07 PM
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Wannabe_Draper
Posts: 551
Joined: 10/30/2006
From: Australia
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Hey V,
Glad to see you are putting on the kegs, good to see the training log still going too!
Hey out of curiosity, are you including the wieght of the bar when posting the wieght you are doing?
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/14/2007 11:14:47 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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I don't include my bar weight, but the weight of the bar is probably no more than 1kg, which explains why it can only support up to 40kg, so in a few months when my squat reaches that point, I'll have to buy a new one.
So as you can tell my strength is not that good, but I'm making progress which is the main thing.
(in reply to Wannabe_Draper)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/15/2007 2:34:17 AM
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dougdarock
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Joined: 1/13/2007
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1Kg bar? I never saw one. Anyways, 40Kg is the ammout I'm bench pressing at the moment, and I've been so for around 1 month, maybe I'm overtraining cuz before I used to incread 2Kg bench press every week.
Can you tell us your current measurements? including weight
_____________________________
Motivation comes by itself when improvement is seen!
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/15/2007 1:46:20 PM
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Wannabe_Draper
Posts: 551
Joined: 10/30/2006
From: Australia
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Oh yeah man, I totally agree! You are progressing and its awesome! Everyone has to start somewhere, you should be proud of your achievements and your dedication.
I was just asking so I could get a clear idea of where your at. That is a very light bar though, whats it made of? Have you ever weighed it?
(in reply to dougdarock)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/15/2007 7:37:08 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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quote:
ORIGINAL: dougdarock
1Kg bar? I never saw one. Anyways, 40Kg is the ammout I'm bench pressing at the moment, and I've been so for around 1 month, maybe I'm overtraining cuz before I used to incread 2Kg bench press every week.
Can you tell us your current measurements? including weight
I can kinda pick up the bar with 2 fingers (balance is the problem, not weight), so it's really light. It's actually lighter than my dumbell with screwlocks (2.5kg), and the barbell is a spring collar one.
My weight is currently 56kg, up 9kg since July 2006 (47kg then). I'll get some measurements soon.
< Message edited by vdk_au -- 1/15/2007 7:38:54 PM >
(in reply to dougdarock)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/15/2007 7:47:30 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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quote:
ORIGINAL: Wannabe_Draper
Oh yeah man, I totally agree! You are progressing and its awesome! Everyone has to start somewhere, you should be proud of your achievements and your dedication.
I was just asking so I could get a clear idea of where your at. That is a very light bar though, whats it made of? Have you ever weighed it?
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
(in reply to Wannabe_Draper)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/15/2007 7:51:41 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Today was my leg day, and it was excellent! After I finished my squat, I had a sudden feeling that I had done less weight than last week, but quickly checked and I had actually done more, so it was all good. Anyways, here's what I did this week.
Exercise Reps Weight
Hack Barbell Squats 8-8-8 32.74kg (completed, so increase to 33.74kg)
Lying Leg Curls 8-8-8 12.8kg (increase to 13.8kg next week)
Calf Raises 8-8-8 26.18kg (increase to 27.68kg next week)
Planks 1min, 1 min, 1min -
Pull-ups 1/2 1/2 -/2
My pull-ups are still lagging behind, I wish I had a lat-pulldown to help me progress slowly, as my strength is not that great and it's hard to start with pull-ups immediately. I guess I'll have to keep trying!
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/15/2007 11:49:26 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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
-----------
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!
< Message edited by vdk_au -- 1/16/2007 12:02:29 AM >
(in reply to dougdarock)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/16/2007 2:23:53 PM
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Wannabe_Draper
Posts: 551
Joined: 10/30/2006
From: Australia
Status: offline
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quote:
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
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/18/2007 10:46:50 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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
(in reply to Wannabe_Draper)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/20/2007 2:06:05 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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...
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/20/2007 8:39:19 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/21/2007 7:21:34 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/22/2007 7:33:04 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/24/2007 1:53:17 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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