Project: Fix Lazy (Skinny) Bastard

[TTT]

Full Squat 10x3

Bench 8x3

Bent Over Rows 8x3

Stiff Leg Deadlifts 8x3

Overhead Press 8x3

Bicep Curls 8x3

All those should be using a 20kg 7' olympic BB (except maybe the curls cause you shouldn't be doing the curls in the power rack or bench press where the olympic BBs are anyway - unless the joint is deserted).

Stick to it.

Add as many Tricep pushdowns/cranium crushes as curls.

Muscle imbalance is not what you'd be after and stronger tri's aid with all press movements.

routine has BB rows and BB curls and Overhead press and Bench press

that's 2 pulling and 2 pushing exercises which work the bi's and tri's along with their main intent.

no need to add shit.

don't change anything from the program.

[iamhe77]

I am not going to split hairs with you Champ, but if you specialise on Biceps with a heavy weight exercise (ie a primary working muscle), they are going to develop a lot faster than the tri's that are only used as assisting muscles in that program.

Working Triceps independently is "shit" is it?

So you don't think having underdeveloped triceps would be a hindrance for chest and shoulder development?

[Birds]

Whilst it's probably a good idea sticking to a few basic exercises (being a beginner trying to get the hang of things and building solid foundations), I agree that you would stand to benefit from a tricep isolation exercise in conjunction with your bicep curl. If you're going to do it for one group of arm muscles, there is no harm in doing it for the other.

[KezR33]

Honestly at my small size I'm really not concerned about bigger biceps than triceps, ANY size is good size, even some fat. If it becomes an issue in the future I'll deal with it then. Also my triceps won't be undeveleoped comparitively to my chest and shoulders, in fact they'll be more in proportion than most who do isolation exercises. If my triceps become the weakest part of my bench press, then they're the muscles that are going to be stressed the most and forced to grow the most.

If it makes people feel any better I am considering switching BB curls for pull ups simply because I feel this routine lacks lat stimulation and I'd like big lats

[NickR33]

pull ups are awesome... build a big back and your arms will come along for the ride

upright rows are good too, shrugs as well... gotta have some traps to go with those lats;)

of course if you want the 'hollywood' look you will have no lats or traps... just delts, biceps and abs lol

[KezR33]

Lifts were coming along well until I lost my temper when my computer crashed for the 3rd time in a row and I punched the screen. Stupid I know, I was having a rough night. Screen is f**ked and worse my right hand is swollen to the point it hurts to grip a 2L milk let along any weight.

Hoping it'll be good by Monday.

Also, does anyone know a good free (or very cheap) iPhone app good for recording lifts? I have no way of currently recording my lifts at the gym, short of taking in a pen and paper.

[JKR-32]

Dude, just use the notes app that comes standard on your phone and then copy it into your diary when you get home. That's what I've been doing anyway. I find that when I'm having a good session, my hand writing is terrble because my hands are shaking and I get seat all over the paper, thus why using the phone now.

[Birds]

Roid rage to the max Kez!!!

[KezR33]

Quick update (I can't turn this stupid bold off)

Full Squat 40kg 10/10/6

Bench 40kg 8/8/7

Bent Over Rows 30kg 8/8/8

Stiff Leg Deadlifts 30kg 8/8/8

The above two lifts I did very light as my hand is still sore and I couldn't grip and pull the wieghts too well.

Overhead Press 20kg 8/8/8

Bicep Curls - didn't bother.

Wasn't the best day, not just because of my hand. I was pretty tired before I got there and didn't eat much for breakfast. Going to try and post more reguarly so I can better gauge my progress.

[NickR33]

yep that's it keep it up... hand strength is really important with free weights so a sore hand will really hold you back... I train heavy in the evening as it allows me more time to eat during the day... keep eating and lifting like that regularly and you should progress nicely

as your a skinny bloke you will be able to get away with more eating more carbs, especially on a workout day... so load up and drink the protein shakes... just having a bowl of cereal in the morning isn't enough... I big plate of eggs, toast, baked beans and a banana will make you feel heaps more energised when your in the gym

skinny frames don't store energy very well so you need to really fill the tank on the day

[Birds]

He could always invest in gloves

Agree with all that^

Evening training ftw.

[TTT]

Kez - I use a "day per page diary" to log my trainig.

you know.. an actual diary.. not an app called "day per page diary"

it takes ALOT less time to scribble an exercise, sets, reps and weight on paper, than it does on an app on a tiny screen when your hands a shaking like a mofo after finishing your set.

And, the diary doesn't end up breaking if you get chalk and sweat and water all over it.

And, for 45 minutes, you can get away from your phone.

on the topic of time of day training, I had trained mornings (5am) for years and years.

summer/winter... and always outside on the patio.

couple of things lead me to having to train at night and it is ALOT better. for me..

mainly the spine and knees and elbows for me.

Only bad thing is that it pushes dinner back later.

or

I do some of my training, then have dinner, then finish it off.

NOTE: don't do squats or deadlifts straight after eating dinner. bench or press or rows seems fine so far.

[Birds]

I don't have any big meals straight before any exercise...always f***s with me, makes me feel sick or I lack energy (pasta is the worst). But a lot of my exercise are full body. I try to leave at least an hour.

[TTT]

mine are always squats and a press or deads and a press.

so on the nights where I train, I'll put a chicken in the oven, do the squats or deadlifts and dinner will be ready.

eat, then go out and bench or press.

[NickR33]

ah to train at home, I'm jealous... soon, very soon... although the wife wasn't too thrilled about the idea of putting a massive power rack with bench in the spare room... might have to put it outside

training on a full stomach is hard because all the blood is in your stomach heating it up and digesting your food... means less blood to your extremities

cold drinks aren't recommended while eating or immediately after eating... cools your stomach contents down... digestion is most efficient at a higher temperature so your body has to work extra hard to heat your stomach back up... yes I'm one of those freaks who drinks hot water... blame my parents

I eat before basketball games but just make sure I only eat a small portion, then I eat the remainder when I get back... eat too much and it feels like I'm in slow motion on the court

[KezR33]

I have a gym at home. I bought it like four years ago. Power rack, adjustable bench, adjustable dumbells and barbell + about 150kg worth of rubber coated weight. Cost me $900 inc postage at the time. I use it quite a bit, I actually get really good work outs done on it because I can grunt, swear, blast my choice of music, hell, I can squat naked if I get too hot, but I prefer the gym I go to because it is bigger, the equipment is FAR better, I often go with a buddy and if I workout at home its too easy to stop half way through a workout.

As for the food thing, I thought a lot about it last night and decided its whats really holding me back. From now on I'm going to focus on eating everything, and gym will just be a suppliment. Last night I went and bought two dozen eggs (half of which I plan to hard boil), 2 loaves of bread, 6L of milk, a kilo of mince and a ton of pasta. It was all dirt cheap too with Coles' new pricing. I'm going to try and eat till I feel sick, then eat some more.

Also trying the late night gym thing, gonna head in at 7pm tonight so I'll post an update then of my lifts.

[NickR33]

just eat often throughout the day... that way you won't have to have giant meals that make you feel sluggish and ill... I always have a bunch of stuff in the fridge at work... bananas, yogurts, nuts, muesli bars, boiled eggs, the sphincter of the universe, chicken etc... every couple of hours I grab something to eat... people think I'm weird... but they always know who to ask when they get hungry!

[Birds]

Yeah graze it up. You don't need to have massive meals, just eat often. Constant supply of energy to the body throughout the day. You get used to grazing and you'll be able to control your intake very easily - trying to lose or gain weight is much easier than with set meals. People are astounded at how often I eat. Mates have gone out to dinner, I've filled myself up...then when we go back to a mate's place to chill, I've stopped by Maccas on the way there lol.

That said, whenever I eat pasta it's usually a massive plate of the stuff.

[KezR33]

Squat 40 x 8/8/5 - I really pushed myself to beat my last session, but legs were still quite sore from Wednesday.

Bench 42.5 x 8/8/4

Bent over row 40 x 8/8/8

SLDL tried for 70kg but my hand hurt like hell gripping that much weight so I didn't bother.

Military Press 20 x 8/7/1

I'll start doing pull ups once my hand heals.

[TTT]

lol at the word filter switching turk3y...

training at home is great.

I couldn't go back to a health club type gym.

PTC franchised out to Sydney and Brisbane. Brissy one is in the joining suburb to me so I've been there a few times to test out proper 1rms etc but other than that, it's all at home.

Honestly, I find training with my shit* equipment better for when I go in to the PTC Brisbane to test PB's or comps with his good stuff.

Deadlifting with a cheap oly bar with "ok" knurling and non comp plates then competing with an ABC bar and proper diameter bumper plates makes for great PBs.

*shit compared to expensive bars