I normally have one of these on another site, however at the risk of sounding snobbish I don't want idiots going to that site and fucking it up. Anyways here is my training journal from yesterday. At the moment im about 84kg

Skinny guy routine

Breathing squats (3 deep breaths in between each rep) to 28cm paint tin (aka box squats):
92.5 x 20
92.5 x 20

Bench:
75 x 12
75 x 10

SLDL:
80 x 12
80 x 12

Bent rows:
70 x 10
70 x 10
70 x 10

Military press:
50 x 9
50 x 9
50 x 8

BB curls:
30 x 8
30 x 8
30 x 8

Dips: bodyweight +5kg
14
14
12

I started this routine 5 weeks ago my first workout looked like this:

May 28 2009

Breathing squats to 28cm paint tin
57.5kg x 20
57.5kg x 15

Bench:
57.5kg x 12
57.5kg x 12

SLDL
57.5kg x 12
57.5kg x 12

Bent rows
52.5kg x 10
52.5kg x 10
52.5kg x 10

Military press:
37.5kg x 8
37.5kg x 8
37.5kg x 8

BB curls
25kg x 10
25kg x 10
25kg x 10

I simply do this routine 3 times a week and maybe on some off days do a bit of "cardio" such as Ukrainian deadlift complexes and some HIIT.

ah, I see we have an ns boy here


2 sets of 20 rep squats? that'd kill me lol I thought box squats we're lower though


what did you do before this routine?

sldl?

I'm guessing stiff legged dead lifts.

Did mostly 5x5 stuff (actually the routine i just wrote below). U can check the ns journal section lol. Box squats are usually done to a height of 28cm at m&ms.

SLDL is stiff leg dead lifts.

Im doing this routine for another 2-3 weeks which will be 2 months straight of it then i will be going back into strength training which will look something like this:

Monday:
Squats: 5x5
Military press: 5x5
Bent rows: 3x8 - three sets of 8 reps
Bench press: 5x5
Deadlifts 5x3

Wednesday:
squats 2x15
Bench: 4x6
Chins: 3 x max
Single DB press: 2x5
BB curls: 3 x 8
Dips: 3x8

Friday:
Squats: 3x8
Military press: 5x3
Incline Press: 3x6
Dead lifts: 5x3
DB clean and press: 5x3
Chins: 2xmax

Although i might shift some exercises around to bring up some weaker lifts. I'll do the strength stuff for about 6 weeks, if im still gaining strength then i'll drag it out to 8 weeks and then ill do a week or two of heavy triples then go back to the skinny guy routine and start all over again. Im happy with my weight at around 84-85kg although i have a lot of fat to lose of my waist - thats where i collect all my fricken fat.

Good work.

I will say it does look very different to what you normally see.

What kind of strength gains do you get from that particular 5x5 program.

Breathing squats (3 deep breaths in between each rep) to 28cm paint tin (aka box squats):
95 x 20
95 x 15

Bench:
75 x 12
75 x 11

SLDL:
82.5 x 12
82.5 x 12

Bent rows:
72.5 x 10
72.5 x 10
72.5 x 10

Military press:
50 x 10
50 x 10
50 x 8

BB curls:
30 x 12
30 x 12
30 x 12

Dips: bodyweight +5kg
16
14
14

Body weight was 83.5kg this morning. Was soft on the squats, legs had another 3 good reps on the second set however i pussied out - pretty flat today considering im on very low carbs.

whykickamoocow:
its hard to say man, but basically i went from military pressing 50kg 5x5 to 70kg 5x5, squatting 70kg 5x5 to 120 5x3 benching 70 5x5 to 100kg 5x5 and deadlifting 60kg to 160kg. This was over a 4-6 month period of hard work.

when you say 60kg to 160kg deadlift do you mean max or 5x5 weight?

max weight although i was doing 140kg 5x5

yeah thought so, cause 160kg 5x5 would be tough as lol


so your about the same as me, I cant push my max past 170-175kg it's annoying, I wanna lift 4 plates

Bench: in kg's
20 x 10
60 x 10
90 x 8
90 x 7
90 x 7
90 x 5 drop set 80 x 5

Chins
15
12

DB overhead press power cleaned from the floor
30kg each arm x 5
30kg each arm x 5
30kg each arm x 5

Stiff leg deadlifts
60 x 10
100 x 11
100 x 10
60 x 10

Dips
bodyweight x 18
+10kg - 10
+10kg - 10
bodyweight 10

Curls and tricep press downs.

Im upto 87-88kg squatting 120kg 5x5, deadlifting 150 for 4x4, benching 95kg 5x5, and my overhead pressing 67.5 5x5... squatted a 1rm of 140kg on tuesday with more in the tank yet to test dead and bench 1rm

if anyone is interested in my proper training log its found here:

http://www.nissansilvia.com/forums/index.p...3497&st=240

thats the up to date one, i just used this one when n/s is down lol...

Gone back to the skinny guy routine but im a little stronger..


Started with bench today

bench:
20 x 10
60 x 10
85 x 8
85 x 8
85 x 8 - pissed this in

Breathing Squats:
20 x 10
60 x 10
105 x 19 - fucking failed on the 20th rep spewing!

Bent rows:
85 x 8
85 x 8
85 x 10

Military press:
20 x 10
60 x 8
60 x 8
60 x 8

SLDL:
60 x 6
87.5 x 12
87.5 x 14

Dips:
Bodyweight + 12.5kg x 17
Bodyweight + 12.5kg x 13
Bodyweight + 12.5kg x 11

Cable machine Bicep curls:
Lvl 4.1 x 12 each arm
Lvl 4.1 x 12 each arm
Lvl 4.1 x 12 each arm

Close grip bench press:
70 x 10

Hammer curls
15kg each arm x 8 each arm

strict 2 min rest periods between sets. Weight this morning was 89.2kg.

thought id throw up a little update
2nd November:

Bench:
20 x 20
60 x 10
90 x 8
90 x 8
90 x 8

Squats:
20 x 8
60 x 5
80 x 5
110 x 19

Bent rows:
60 x 6
90 x 8
90 x 8
90 x 8

Military press:
65 x 8
65 x 8 - last two pp
65 x 8 - last one pp

SLDL
92.5 x 14
92.5 x 12

Dips:
+17.5 x 15 - 4 min rest period due to some dude talking to me.
+17.5 x 15
+17.5 x 11

Cable curls:
lvl 5 x 12
lvl 5 x 12
lvl 5 x 10 - last two negs

bench:
20 x 12
60 x 12
92.5 x 8
92.5 x 8
95 x 8

Squat:
20 x 10
60 x 10
110 x 20

Went home cause i was wrecked after the squats haha

Squat:
20 x 10
60 x 8
100 x 8
120 x 8
120 x 6

Military press
20 x 10
60 x 7
77.5 x 3
80 x 3
80 x 2
80 x 1

Incline press
60 x 10
70 x 6
70 x 8

Deadlift
60 x 5
100 x 5
140 x 5
180 x 3
180 x 2
180 x 1

Dips:
body weight 24
+20kg x 10
+20kg x 9
bodyweight x 12
bodyweight x 12
bodyweight x 12

Curls
machine lvl 4.1 x 12 each arm x 3 sets

Military press
20 x 10
60 x 7
70 x 6
70 x 6
70 x 6
70 x 6 - last one pp

Bent rows
60 x 10
80 x 10
90 x 8
90 x 8
90 x 8

Bench
60 x 10
80 x 6
97.5 x 8
97.5 x 8 - last 3 spotted
140 x 2 - negatives

Deadlift
60 x 5
100 x 5
140 x 5
170 x 4
170 x 3
170 x 3.5 got
170 x 1 too fucked by now

Bench
20 x 10
60 x 10
80 x 10
87.5 x 8
87.5 x 8
87.5 x 9
90 x 7

Chins:
16
14

DB overhead press
27.5 x 8
27.5 x 7
27.5 x 8

SLDL:
60 x 10
100 x 10
100 x 7 - grip was shagged

Dips:
bodyweight 23
+ 10kg x 12
+ 10kg x 12
+ 10kg x 10

DB preacher Curls:
17.5kg x 5 - each arm
15 x 6 each arm
15 x 6 each arm

Trying to add reps to my training.

missed training session yesterday which im spewing about...did it today instead

Squats
20 x 10
60 x 8
100 x 8
120 x 6
140 x 3
140 x 2.5 - nailed half way up on third rep
140 x 1.5 - nailed half way up on second rep

Military press:
20 x 10
60 x 7
70 x 5
80 x 3
80 x 3
80 x 3 - last one pp

Incline db press
30 x 8
30 x 8
30 x 8 - this was too easy should have gone 35s but wanted to recover for deads lol

Deadlifts
60 x 5
100 x 5
140 x 5
180 x 3
180 x 0 - lower back wasnt strong enough today, i reckon drained from squats
140 x 8
140 x 8

Dips
24
15

Curls in the end

Military press:
20 x 15
60 x 7
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

Bent rows:
60 x 8
80 x 8
90 x 8
90 x 8
90 x 8

Bench:
20 x 10
60 x 10
80 x 5
97.5 x 5
97.5 x 5
97.5 x 5
97.5 x 5

SLDL:
60 x 10
100 x 10
110 x 10

Ukrainian Dead lifts
50 x 20
50 x 20
50 x 20

that is all

Didnt have much time and trained in the AM for the first time in god knows...

Bench:
20 x 15
60 x 10
80 x 8
90 x 8
90 x 8
90 x 8

Chins:
18
14

DB overhead press:
30 x 7
30 x 7
30 x 5

Deadlift:
60 x 5
100 x 5
140 x 5
160 x 5
160 x 5
160 x 5
got kicked out..

not bad a session for just an hours time there... later today will do some arm stuff to get the old guns growing...

Squats:
20 x 10
60 x 10
100 x 8
120 x 6
140 x 3
140 x 3
140 x 2 - drop set > 100 x 10

Military press:
20 x 10
60 x 8
70 x 5
81 x 3
81 x 3
81 x 4 - last one push press

Dips:
bodyweight x 20
+20kg x 12
+30kg x 7
+30kg x 6
+30kg x 7

DB incline bench:
32.5 x 8
32.5 x 6
32.5 x 6

Snach grip deadlift standing on 3cm blocks
60 x 10
100 x 3
100 x 5
100 x 5
100 x 5

left it at that, im getting slack with my squats and tricep work, gotta pick this up or my lifts will stall.

Squats:
20 x 8
60 x 8
100 x 8
120 x 8
120 x 8

Military press:
20 x 10
60 x 8
70 x 5
75 x 5
75 x 4
75 x 4

Bent rows:
60 x 10
92.5 x 8
92.5 x 8
92.5 x 8

Bench:
20 x 10
60 x 8
80 x 5
100 x 5
100 x 5
100 x 4
100 x 4

Deadlift:
60 x 5
100 x 5
140 x 3
180 x 1
200 x 0 - got it just under my knees
187.5 x 1 - new pb

Got home and ate then did

alternate seated curls
18 x 10 -> ss close grip bench 62.5 x 10
18 x 8 - made too much noise and didnt want to wake the old man, left it at

that.

Cleaning up my diet as i have gained a bit of fat over the christmas and new

year celebrations. Hopefully, Ill get leaner and stay the same weight.

Some goals for the 31st of january.

Deadlift 200kg current pb 187.5kg
bench 130kg current pb 122.5kg
squat 150kg current pb 140kg
military press 85kg current pb 81kg

reduce waist from 36.5" to 35"

bit of light hiit for today

using 27.5kg barbell

clean and press x 10
curl x 10
squat x 10
military press x 10
skipping x 100 skips
push ups x 20
bent rows x 15

one exercise after the other no rest until all of them are done, 2.5 min rest periods between each "set" - 3 sets

CGBP
47.5 x 15 -ss plate curls 15kg x 15
47.5 x 15 -ss plate curls 15kg x 15

Bench:
20 x 10
60 x 8
90 x 5
107.5 x 2
117.5 x 1
92.5 x 8
92.5 x 8

Chins:
18
Pullups
9

DB military press
30 x 8
30 x 7
30 x 7

SLDL:
60 x 10
100 x 10
120 x 4 - my left forearm was killing me by this stage

Dips:
bodyweight x 20
bodyweight +20kg x 9
bodyweight +40kg x 5 - started getting cramps in my stomach, turns out its gas haha

mon 1st feb


Squat:
20 x 10
60 x 8
100 x 5
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 3

DB bench press: in kg each hand
25 x 12
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

bent rows
60 x 10
95 x 8
95 x 8
95 x 8

Military press
20 x 10
60 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

UDLs

40 - 45 - 50
08 08 08

50 - 45 - 40
08 08 08

40 - 45 - 50
08 08 08

wed 3.2.2010

bench:
20 x 12
60 x 10
87.5 x 8
87.5 x 8
87.5 x 8
87.5 x 8
87.5 x 8

Chins:
16
13
9

Seated overhead DB press:
30 x 8
30 x 8
30 x 8

Dips:
body weight x 15
body weight + 20kg x 9
body weight +30kg x 6
body weight +30kg x 6
body weight +30kg x 6

Dead lift:
60 x 5
100 x 5
140 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 x 4 - wussed out on the last one oh wells, up it to 165 next week.

Looks like you've been having some good progress bro, I see you've made awesome progress on your deads and bench since you started

Keep it up

cheers buddy, yeah i wonna dead 180kg 5x5 and bench 120kg 5x5 as well as squat 140 5x5 once i do those things then I know I will be semi strong and not a complete novice to weightlifting lol.

I had a feeling over the weekend i didnt eat enough and it showed in my lifting tonight:

Squats:
20 x 10
60 x 8
100 x 5
130 x 5
130 x 5
130 x 4
130 x 1 - for some reason decided to do a pause squat, it wasnt a planned pause squat either lol.
120 x 5

DB bench: note to self never listen to mate on weight lifting.
25 x 5
50 x 2 - massive cramp in hip flexor dropped weights
50 x 5
50 x 3 - ran out of puff
45 x 5
45 x 5
45 x 5

Bent rows:
60 x 10
97.5 x 8
97.5 x 8
97.5 x 8 - felt strong

Military press:
20 x 10
60 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
didnt do the final set - was running out of time

UDLS:
55kg x 20
55kg x 20
55kg x 20

Very hard gym session on the last two reps of the UDLs i got a major exertion headache which im still nursing! f**king ouch! I played some tennis with a new racket for half an hour before my gym session maybe used up a bit of energy there. Or maybe im just weak haha. 89kg.