RE: Vi's Journal - Quest to Escape the Skinny Physique
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/19/2007 7:58:54 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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.
< Message edited by vdk_au -- 3/5/2007 7:59:31 PM >
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/21/2007 8:03:22 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/23/2007 11:01:32 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/26/2007 1:22:43 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/26/2007 2:41:07 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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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
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 2/26/2007 10:33:30 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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I've going to take a week off for this week. My back of my neck (the bony part) is hurting. As much as I don't want to take a week off, it's better than doing any damage if i continue.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/5/2007 8:02:47 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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My first workout since the week off. I was going to keep the poundages the same before the week off, but I decided not to for my squats, and instead increase it by 1kg. It was a good idea, as I managed to complete the required reps. My calve raises however were worse than 2 weeks ago, I was losing my grip, so I had to put the weight today.
Hack Barbell Squats 6-6-6-6 37.28kg (increase by 1kg next week)
Lying Leg Curls 8-8-8 15.05kg (increase by 0.5kg next week)
Calf Raises 10-10-8 31.18kg (keep same weight next week)
Crunches 15-12-10 No Weight.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/7/2007 10:29:53 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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I decided again to increase the weights, instead of staying with the same ones in my previous workout (I had a week off), but it was a good choice again. I somehow did very good on my workout.
Exercise Reps Weight
Bench Press 6-6-6-5 28.18kg (keep same weight next week)
Military Press 6-6-6-4 12.06kg (keep same weight next week)
Bench Dips 6-6-6-4 3.5kg (keep same weight next week)
Crunches 18-10-9 No Weight
I may be missing out two workouts out of my three next week due to a busy schedule, but I'll see if I can include a single exercise or two from my workout to do instead.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/9/2007 7:45:30 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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I caught the flu, and I've been sick since Yesterday. Today however I still decided to do my workout, althought it wasn't as good, it was still ok. I'll have to change my workout next week to a 2 day workout instead, as I'll be having a busy week. Today when I did my biceps, my first set I could only get 6 reps, where usually I get 8. So I decided to do chin-ups and I actually performed very well so I've decided now to get rid of bicep curls, and do chin-ups instead, well on leg day, and pull-ups instead of having its own day, I'll move it to back day.
Exercise Reps Weight
Barbell Deadlifts 6-6-6-6 21.6kg (struggled so keep same weight)
Barbell Rows 6-6-6-6 20.6kg (struggled so keep same weight)
Barbell Curls 6 12.06kg (will remove and do pull-ups instead)
Chin-ups 5-3-2-2-1 No Weight
Crunches 15-10-5 No Weight
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/12/2007 9:23:40 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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As this week will be hetic, I have compacted my 3 day workout to a 2 day workout for this week, but also reducing some of the exercises. I'm still sick, but decided to still workout. I didn't do as well as usual, but I think there several factors involved: sick, doing squats and bench on the same day (I don't do that usually). I was too tired to do bench dips, so I decided to try some parallel dips which I couldn't perform which is why I always have done bench dips. Amazingly I was able to do 2 dips, hopefully after a few more months on bench dips, I can switch to parallel dips.
Hack Barbell Squats 6-6-6-6 38.28kg (increase by 1kg next week)
Bench Press 6-6-5-4 28.18kg (keep same weight next week)
Military Press 6-5-4 (too tired, so did 3 sets only)
12.06kg (keep same weight next week)
Parallel Dips (was only doing for fun today to see if I could perform them)
2-1
Crunches 15-11-9 No Weight
Chin-ups 3-2-2 No Weight
< Message edited by vdk_au -- 3/12/2007 9:26:56 PM >
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/19/2007 10:25:40 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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I didn't have time to log my pull day, and I lost the record for it, so I can't log it. Anyways, today was my leg day, and I'm so happy, I was able to complete my required reps for squats again. Hopefully it'll keep continuing this way. :D
Hack Barbell Squats 6-6-6-6 39.28kg (increase by 1kg next week)
Lying Leg Curls 8-8-5 15.05kg (keep same weight next week)
Calf Raises 10-10-10 31.18kg (increase by 1kg next week)
Chin-ups 4x2x2x2x1 No Weight.
Crunches 10-10-10 No Weight.
My leg curls have gone down, I guess it's from not doing them for 2 weeks, anyways I should be back on track next week. My crunches have suffered, somehow these last few sessions, I'm doing really crap at them. In a few more weeks, I'm going to reduce it from 3x to 2x a week.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/22/2007 4:02:22 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Today was a very hot day, and I felt like crap, however I still did my workout, and I did 'Ok'.
Exercise Reps Weight
Bench Press 6-6-6-4 28.18kg (keep same weight next week)
Military Press 6-6-5-5 12.06kg (keep same weight next week)
Bench Dips 6-6-6-6 3.5kg (increase by 0.5kg next week)
Crunches 12-12-9 No Weight
(in reply to vdk_au)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/23/2007 7:32:59 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Today was Pull day. It was pretty good except for pull-ups. I struggled with it today, I guess because I was tired from deadlifts/rows and my shoulders were sore when doing the pull-ups. I decided not to go to failure, but although I decided to do 2 less reps than usual, it was like still my failure today, and I decided to do only 3 sets today, instead of 5. Hopefully next week it'll better. For example instead of doing 5/3/2/2/1, I would try and aim for 2/2/2/2/2 and once that is completed, I would try 3/3/3/3/3 etc. I also have decided to do crunches only 2x a week, and on my first day and second day of crunches, I would a stomach vacumn exercise, and on the 2nd day, add the plank exercise.
Exercise Reps Weight
Barbell Deadlifts 6-6-6-6 22.68kg (increase to 23.68kg next week)
Barbell Rows 6-6-6-6 21.6kg (increase to 22.68kg next week)
Pull-ups 3-2-1 No Weight
Crunches 12-12-8 No Weight
Plank 1 set ~55 seconds
Stomach Vacumn 1 set ~1 min 25 seconds.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/25/2007 12:56:22 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
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Nice to see the weights going up, especially them squats!
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/27/2007 1:03:18 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
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Thanks twistedlink, I'm glad someone is reading my journal. :D
Anyways, these last two weeks or so I've been really exhausted, I guess because the amount of hours I'm at Uni. Anyways today was my leg workout, and it went good. However, I'm a bit worried about the recent knee problem I developed. I'm not sure if it's from the hack squats, climbing up the stairs at Uni with my bag, or jump roping so I have avoided the last two, and I'll guess I'll have to wait, but the pain did slightly aggrevate when I was doing squats, but yea, I'll have to see.
My leg curls today went crap, I accidently did a set which was 4kilos or so lighter, then I realised and did my normal weight, but I did crap, and I hardly could do any reps, so I have decided to less the weight next week, but I guess I was also tired, which contributed to it.
Hack Barbell Squats 6-6-6-6 40.78kg (increase by 1kg next week)
Lying Leg Curls 8*-6-3 15.05kg (decrease by 1kg next week)
Calf Raises 10-10-10 32.18kg (increase by 1kg next week)
Chin-ups 3x3x3x1 No Weight.
Crunches 12-12-12 No Weight.
(in reply to twistedlink)
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 3/27/2007 5:06:55 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Haven't updated my weight for a while, anywayz weighing it at ~57kg/125.4lbs (so 2kg up from the first post i did on this journal). I was hoping for 58kg at end of this month, but I guess it'll probz take till mid april.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/2/2007 6:33:28 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Well I'm actually 58kg now, so it's all good. Hopefully I can get to 70kg by end of next yr. :D. Later today I'll be doing my squats today, hopefully again today, I'll be able to complete all reps.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/3/2007 3:30:54 AM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Today was my leg day, and finally I have being unable to complete the required reps for squats this week, it was going to happen sooner or later, as I had being able to increase the weight every week for many weeks.
Hack Barbell Squats 6-6-6-4 41.78kg (keep same weight next week)
Lying Leg Curls 8-8-5 14.06kg (reduce by 2.5 kg next week)
Calf Raises 10-10-10 33.18kg (keep same weight next week)
Chin-ups 3x3x3x3 No Weight.
Crunches 10-10-6 No Weight.
I have decided to reduce lying leg curls by 2.5kg, and I will be increasing it to 10 reps x 3 sets instead of 8 reps x 3 sets. Also My crunches are not getting better, it's pissing me off, but hopefully it will soon. I might add my other 2 workouts that I haven't logged on here, but I don't have time for it now, gotta study for test tomorrow. :D
< Message edited by vdk_au -- 4/3/2007 3:31:54 AM >
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/4/2007 11:26:15 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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Today was my push day, and I was very disappointed with my flat bench press. I decided to instead of doing my usual 6x4, I decided to decrease the weight by around 5kg, and have a shorter time rests (from 3 mins to 90 seconds), and do 10 reps instead of 6. However, I failed miserably, and I had to decrease the weight further for my 2nd and 3rd set, and I still didn't get my required reps. I'm going to switch back to my current routine.
Bench Press - Forget about it
Military Press 6-6-6-6 12.06kg (increase by 1kg next week)
Bench Dips 6-6-6-6 4kg (increase by 0.5kg next week)
Chin-ups 3-3-2 No Weight
I tried to do pull-ups but I had no energy so I did chin-ups, which wasnt a good idea, as I had already done them on Tuesday. Somehow these last two weeks, I haven't being able to do as many pull-ups as two weeks ago, I'll give them another try next week, and if I can't, I'll just do chin-ups for the time being.
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RE: Vi's Journal - Quest to Escape the Skinny Physique - 4/6/2007 11:44:07 PM
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vdk_au
Posts: 2268
Joined: 2/13/2006
From: Australia
Status: offline
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My back day today, I actually included a bench press in it just to see how I performed with the higher rep, and indeed I had to reduce it alot in comparison to when I was doing the low reps. I have decided from next week, I'll be hitting each muscle group 2x over like a 1.5 wk period, of course still working out 3x a week. The thing I'm disappointed is I'll have to reduce all the weight by a significant amount, about to the same weight that I started about 6 months ago. I hope this change of plan is going to benefit me. I just don't think my current routine wasn't just right for me. I'll see how it goes...
Exercise Reps Weight
Barbell Bench Press 10x10x8 18.6kg
Barbell Deadlifts 6-6-6-6 24.68kg
Barbell Rows 6-6-6-4 22.68kg
Crunches 12-12-19 No Weight
Plank 1 set ~1 min
Stomach Vacumun 1 set ~2min
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