RE: Vi's Journal - Quest to Escape the Skinny Physique
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/24/2007 5:53:19 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/27/2007 6:40:49 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/28/2007 4:00:31 AM
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twistedlink
Posts: 7819
Joined: 5/31/2005
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Hmmm....vdk when you write barbell rows do you mean bending over to a pure 90 degree angle then lifting it to the chest and lowering it again slowly?
Because if you can row like that with 22.68kg, then you can definitely deadlift more than 18.6kg
Id go as far as to say that barbell rows are dangerous if not done properly, more dangerous than deads.
Whenever i do barbell rows every rep i try to look in the mirror to make sure my back is extremely straight.
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/28/2007 4:51:04 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/28/2007 6:13:11 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
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Fair enough, i've just never seen anyone barbell row more than they deadlift (when they properly train with the deadlift anyway).
I'm pretty sure your form for deadlifts are fine, but checking never hurt, so once you get your form checked you'll be able to rack out some more nice deadlifts without worry, but whatever we see progress with is good, and considering youve gained lots of weight since you started-thats progress.
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/29/2007 12:16:41 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to twistedlink)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/29/2007 1:27:09 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/29/2007 10:24:58 AM
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twistedlink
Posts: 7819
Joined: 5/31/2005
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I always like to put one set per exercise in my routine where i cant properly do it, and use half reps, or partials, or body weight, i just never post it up, and its only for one set, i find it breaks strength plateus the best way naturally personally.
When i do barbell rows i like to be at pretty much 90 degrees and my back as straight as can be, then lift it up to my chest and control it down, my back never hurts during this either, but i feel the contractions better when im over 70-90 degrees than 45 degrees-just feels like awkard shrugs to me at that angle.
Barbell rows are great, get my lats and upper back real sore everytime, and they inflame etc.
I cant wait to post up pics actually as last time my traps sucked, theyre damn huge now (for my size and physique) 
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/29/2007 8:24:46 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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!
(in reply to twistedlink)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 1/31/2007 7:47:26 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/5/2007 7:26:34 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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!
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/7/2007 8:23:12 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/8/2007 8:56:15 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/9/2007 6:53:31 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/11/2007 7:50:05 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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!
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/12/2007 7:44:25 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/14/2007 7:34:32 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/15/2007 9:14:06 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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.
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/16/2007 8:12:53 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/18/2007 7:45:38 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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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.
(in reply to vdk_au)
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