Skinnysteve's log.

[skinnysteve]

Hey guys im starting a log to help me stay on track. also i hope i make some good progress to share with you guys.


starts Monday 2nd of february.

**Monday-chest/triceps
Tuesday-back/biceps
**Wednesday-Shoulders/calves
thursday-arms/abs*
**friday-legs

*abs if i can be bothered i migh do abs more than once a week to increas core strength for footy.
** on these days i will be doing 30-45 mins sprint training aswell. might do it in teh alvo or in the mornings depending on the weather.

current stats:
height: 180 cms/5'10''
weight: 69kg's/154lbs
bf%:12%
age:16

bench:85kgx1
squat:100kgx1
deadlift:130kgx2

Stack:
BSN-true mass
gaspari-sizeone and superpump250
fishoils
multi vit
LOTS OF FOOD

[kickinthepants]

good luck with your goals, train hard/smart and be consistant.

[skinnysteve]

thanks man. ive been pretty consistent for over 5 months now (at the gym) i used to workout at home for about 6 or 7 months before that aswell.

i will rep you again but im on spread.

[pushuporshutup]

bench:85kgx1
squat:100kgx1
deadlift:130kgx2

Nice lifts, very proportional. Good luck with all your goals, I will follow this for sure.

[kickinthepants]

thanks man. ive been pretty consistent for over 5 months now (at the gym) i used to workout at home for about 6 or 7 months before that aswell.

i will rep you again but im on spread.

ahh dont worry about it, ill get u on recharge

[Headstrong33]

I have a fairly similar work out I go..
Mon/chest and tri's
Tues/back and bi's
wed/legs and shoulders
thurs/chest and tri's
fri/back and bi's
sat/shoulders and legs
sun/rest

[skinnysteve]

monday 2nd feb

chest/tri's
flat bench press (warm up) , 40kgx15, 50kgx10, 60kgx8, 70kgx6
incline bench 40kgx10,50kgx8, 50kgx8
incline db press (each hand) 15kgx8, 10kgx8, 20kgx8, 10kgx8, 20kgx6, 10kgx8
pec dec machine 30kgx8,30kgx7,30kgx6
dips 4 with 10kg db in legs, 10,10
rope pushdowns 30kgx8,30kgx8,30kgx7
skullcrushers 15kgx8,15kgx8,15kgx8

[skinnysteve]

tuesday 3rd of feb

back/bi's
deadlifts
barx10
60kgx10
80kgx8
(staps/belt) 100kgx7
120kgx4

pullups
3 sets of 8/7/5

wide grip lat pull down
40kgx10
50kgx10
60kgx8

bent over row things (with the bar up against a corner)
20kgx15 (none including bar)
30kgx10
40kgx8

dumbell curls
10kgx15 (each arm)
12.5kgx10
15kgx8

[kickinthepants]

tuesday 3rd of feb

back/bi's
deadlifts
barx10
60kgx10
80kgx8
(staps/belt) 100kgx7
120kgx4

pullups
3 sets of 8/7/5

wide grip lat pull down
40kgx10
50kgx10
60kgx8

bent over row things (with the bar up against a corner)
20kgx15 (none including bar)
30kgx10
40kgx8

dumbell curls
10kgx15 (each arm)
12.5kgx10
15kgx8

t-bar or corner row is the name i believe!

[skinnysteve]

didnt take my journal to the gym so this will be a bit rough.

wednesday-shoulders
db shoulder press (seated)
warm up-10kg (each hand)
15kgx10
20kgx8
22.5kgx8

rear delt raise (bent over and seated)
10kgx10
10kgx8
10kgx8 (supersetted it in with db press)

front delt raise.
8kgx12
8kgx10
8kgx8

rear delt machine
25kgx10
20kgx10
20kgx8

[skinnysteve]

squats
10xbar
10x50kg
8x60kg
5x80kg

smith squats (im doing these to practice ATG squats)
20kgx12
30kgx10
40kgx8

45*leg press (touch knees too chest on every rep)
4 platesx12
6 platesx10
6 1/2 plates x8

leg extension
30kgx10 - 20kgx12
40kgx10 - 20kgx10
50kgx10 - 20kgx8

lunges
10kgx16 steps (2 sets)

stiff legged deads
40kgx10
40kgx8
40klgx6

good mornings
barx10 (3 sets)

[skinnysteve]

CHEST-
flat bench press
warm up barx15
40kgx12
50kgx10
60kgx8
65kgx8
70kgx8

incline bench
40kgx10
50kgx8
60kgx6

db incline (each hand)
15kgx10
17.5kgx10
20kgx8

flat cable flys (each hand)
20kgx10
25kgx8
25kg8

pushdowns (cable machine)
40kgx10
40kgx10
40kgx8

skullcrusher
15kgx10
20kgx10
20kgx10

[andre3k1]

IMO i would do abs 3 x a week

maybe do some abs work on Sunday at home (would take 30 mins) and throw them in again on tuesday.

There is nothing like a strong core. I am working hard to get one.

[skinnysteve]

yep i just do them monday wednesday thursday my obliques are getting really strong.

[andre3k1]

yep i just do them monday wednesday thursday my obliques are getting really strong.

oh, my bad. i only saw that you were doing them on thursday.

[skinnysteve]

Back day

deadlift
60kgx10
80kgx10
100kgx8
100kgx8

pullups
10
8
8
7

t-bar rows
40kg+barx10
50kg+barx10
50kg+barx8

pulldowns
50kgx10
60kgx8
70kgx8

seated cable row
50x10
60x8
65x8

[BUFFY]

Good to see another West Aussie on the forums. Good luck with your training mate... remember consistency will get you to where you want to be.

[skinnysteve]

**** shoulders workout long and boring and long crowded gym dont really wanna write about it today

[BUFFY]

**** shoulders workout long and boring and long crowded gym dont really wanna write about it today

A good idea to forget about it bro and make up for it in your next workout!

[Persi@n]

do you run before or after you lift weights? i usually do it after but some people said you should drink your protein drink before it so you don't lose anything dunno..

[skinnysteve]

i was ment to start running soon but the Aussie rules training has been moved back, so i think im starting this week or next.

[KCBadBoy]

im really interested in this log, i will def follow, it is now in my favorites!

your workout looks pretty intense

keep up the hard work

[skinnysteve]

cheers man.
i like my workout out alot aye.

[skinnysteve]

legs
squats (all atg)
barx10
60kgx8
70kgx7
80kgx5

smith squats (real low even lower then atg like 1 inch of the ground)
40kgx10
45kgx10
45kgx8

leg press (knees touch my chest on every rep)
60kgx10
80kgx8
120kgx8
160kgx5

leg extensions
3 sets of 50kgx10

lying hamstring curls superset with calf raise's
3 sets of 30kgx10
(calf raises) 100kgx10 3 sets (on the leg press machine)

lunges
3 sets of 12 steps with 10kg db each hands.







also a little update my weight is now at 70/71kg's :)

[Qualia]

looks good, good luck

[skinnysteve]

chest-
bench press:
warm up
50kgx10
60kgx8
65kgx8
70kgxx6

incline on smith machine (normal incline bench was bieng used)
40kgx10
50kgx8
60kgx8

decline bench
40kgx10
50kgx10
60kgx8

pec dec flies
40kgx10
40kgx8
40kgx6

tricep pushdowns
40kgx10 (x3)

skullcrushers
20kgx8 (x3)

[skinnysteve]

back day
deadlifts
warm up
60kgx10
80kgx8
100kgx8
120kgx1 (then my left glute started cramping :[ )

pullups
10 reps
8 reps
6 reps

lat pulldowns
50kgx8
60kgx8
70kgx8

t-bar row+ bar
40kgx10
50kgx8
50kgx8

cable row
50kgx8
60kgx8
70kgx8

[LeantoMean]

**** bro u'v got sum mega lifts man, keep it up!

[skinnysteve]

thanks man feels good to hear that.

[skinnysteve]

shoulders/traps

shoulder press DB
warm up
17.5kgx10
20kgx10
22.5kgx8
25kgx6
27.5kgx4 (new PR)

front lat raise
7kgx10 (each arm)
9kgx10
10kgx10

upright row
20kgx12
25kgx10
30kgx8

rear delt machine
22.5kgx8 (x3 sets)

BB shrugs
60kgx15
80kgx10
100kgx12

[skinnysteve]

leg day
squat
barx10 (warm up)
60kgx8
70kgx7
80kgx1 i got a wierd feeling in my groin so i stopped

leg extensions
40kgx10
50kgx8
60kgx8
70kgx6

leg press
80kgx8
120kgx8
140kgx6

lunges
10kgx20 steps
12.5kgx16 steps

lying leg curls
30kgx10
40kgx8
40kgx6


some douche bag was ont eh elg press for over 20 mins with it loaded to the max doing 1 inch ROM didnt use any other machine got up and left. was pretty angry.

[skinnysteve]

ok havent written in this log for 7 months almost now...
i have been playing AFL footy (junior league) and havent been going to the gym at all since a lil while after my last post.
as of this week i started again and as of monday i am starting to record my workouts in here.
i will give you a rough idea of what i will be doing for the next few months.

Monday- chest
tuesday- back
wednesday- legs
thursday- shoulders
friday- light arms and heavy abs.


im hoping on consuming as much food as possible a little sample diet goes like this

8:00 am- Protien shake, 6 weetbix with 1 pack of oats and over 1/2 litre of milk
9:45 am- small snack, LCM pack of chips, protien bar
11:00am- chicken breast and rice/pasta
1:30pm- 2 tuna cheese and mayonaise sandwichs
3:30pm (before workout)- 4 weetbix with not alot of milk.
4:00pm-workout till 5:00pm
5:00pm (straight after workout)- have my protien/weightgainer shake with added milk powder for protien and calories.
6-7:00pm- dinner what ever mum cooks usually lean meat and 4-5 different veggies.
after dinner/before bed- icecream/deserts :)

[skinnysteve]

started with
Wide grip pullups- 7 reps
5 reps
4 reps
2 reps

Deadlifts- 40kgx10
60kgx8
80kgx5

lat pulldowns - 60kgx8
60kgx6
60kgx5

seated rows- 40kgx 10
50kgx8
60kgx6

underhand grip lat pull down -50kgx8
50kgx8
55kgx6

***about 10 mins on ab excersices.

[skinnysteve]

Ok so im just going to a right a quick goals list.

Long term goals:
gain 15kgs
160kg deadlift
100kg bench press
120kg squat
60kg over head military press

short term goals:
gain 5 kilos withing three months
get my lifts stronger than where they were before i stopped
build a awesome base for solid mass gains in the future.

are these good goals?
im not to sure what my 1rm are on my lifts but i will find out in a few months.



also anyone who posts in my log will get repped!

[skinnysteve]

bench press-
50kgx10
55kgx8
60kgx7
60kgx4

incline bench press-
40kgx10
45kgx7
50kgx4

decline DB press-
15kgx8
17.5kgx8
20kgx8
22.5kgx6

cable machine flyes-
20kgx10
25kgx8
27.5kgx7

pec dec-
20kgx11
25kgx8
27.5kgx7

[skinnysteve]

squat-
50kgx8
60kgx8
65kgx5
65kgx5

45/ leg press- (just plates weight unsure if the slide weighs anything?)
80kgx10
100kgx8
100kgx7

leg extensions-
30kgx12
40kgx10
50kgx8

leg curls superset wih calve raises-
30kgx8 50kgx12
40kgx8 50kgx10
40kgx8 50kgx8

lying leg curls-(onky 25 second rest between each set)
30kgx8
40kgx6
40kgx4


how does my leg workout look? we dont have a hack squat machine. should i remove/add any excersice to this wotkout im fairly stuffed after this workout it makes it hard to walk home once doing this. with my squats i was going so far down i just felt like i should start going ATG now while im on light weights unlike last time when i used to squat just to parralel with relativly heavy weights (for me) i had a ****ty diet yesterday because of lack of bread/fruit at home and school doesnt sell anything like that so i had to substitute bread for tins of tuna and a protien shake. i would really appreciate any input i will rep you if you leave positve feedback and constructive critisicm (unsure on spelling :P )
thanks

steve-OH#14

[skinnysteve]

standing overhead press-
25kgx10
30kgx8
35kgx6
40kgx3
45kgx1
(new PR)

duumbell military press-
15kgx9
17.5kgx7
17.5kgx7

bent over rear delt raise (seated)
10kgx10
10kgx8
10kgx8

cable machine side delt raise
10kgx9
10kgx8
10kgx6
10kgx4

front delt raise
10kgx10
10kgx8
10kgx6

rear delt machine
20kgx10
22.5kgx8
25kgx6

also done 3 sets of barbell shrugs at 80 kg

[Wolf-Baron]

subbed

[KRILLEN91]

subbed

[skinnysteve]

cheers guys.

[race_car99]

subbed, almost identical stats and we both live in australia

[skinnysteve]

lol yeh my weight is a bit lower now tho hopefully it will be bumped up soon just bought some creatine monohydrate today!!!

[race_car99]

mmm, im starting bulk on monday(had 2 weeks off coz i was tired of eating) and thinking of using it, do u recon its worthwhile, if u have used it b4 ino alot of people say yes, but still unsure

[skinnysteve]

i think it is worth it do some research and see if you want to use it.

[race_car99]

yea i have, cleared up any worries about medical stuff, im just a very indecisive person lol

[ry4n1994]

i think your routine look fine, i would try doing db flys once in a while