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