benny boy Posted September 12, 2007 Author Share Posted September 12, 2007 12/09/07 Deadlift 100kg 3 x 8Bench Press 50kg 3 x 8Shoulder Press 18kg 1 x 8, 2 x 6Skullcrusher 25kg 3 x 8Calf Raise 80kg 2 x 20, 1 x 18Stomach 2 x 20 Link to comment Share on other sites More sharing options...
robert Posted September 12, 2007 Share Posted September 12, 2007 Good work. I'd like to do more of those compound lifts as well. I think that is a major key to muscle growth, strength, and creating the ability to adapt and get bigger and stronger quickly and efficiently. Keep up the great work! Link to comment Share on other sites More sharing options...
benny boy Posted September 13, 2007 Author Share Posted September 13, 2007 13/09/07 Squats 80kg 1 x 6, 2 x 8Bent Over Row 55kg 1 x 6, 2 x 4Dips 8kg 3 x 6Lateral Raise 10kg 1 x 8, 2 x 6Barbell Curl 30kg 3 x 8Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 15, 2007 Author Share Posted September 15, 2007 15/09/07 Incline Chest Press 40kg 1 x 8, 7, 8 Military Press 25kg 3 x 7 Narrow Grip Bench 45kg 1 x 7, 6, 8Chin Ups -10kg 3 x 6 Lunges 30kg 3 x 8Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 17, 2007 Author Share Posted September 17, 2007 17/09/07 Deadlift 105kg 2 x 4, 1 x 2 (okay I used the olympic bar so technically this was 125kg, biggest issue was actually my grip as it kept slipping)Bench Press 55kg 3 x 6Shoulder Press 18kg 3 x 8Skullcrusher 30kg 3 x 6Rotary Calf Press 50kg 3 x 20Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 22, 2007 Author Share Posted September 22, 2007 21/09/07 Squats 85kg 2 x 8, 1 x 6Bent Over Row 55kg 3 x 6Dips 8kg 3 x 8Lateral Raise 10kg 1 x 8, 2 x 7Barbell Curl 35kg 3 x 6Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 22, 2007 Author Share Posted September 22, 2007 22/09/07 Incline Chest Press 45kg 2 x 6, 1 x 4Military Press 30kg 3 x 6Narrow Grip Bench 45kg 3 x 8Chin Ups -10kg 3 x 6Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 24, 2007 Author Share Posted September 24, 2007 24/09/07 Deadlift 105kg 3 x 6Bench Press 55kg 3 x 8Shoulder Press 22kg 3 x 4Skullcrusher 30kg 3 x 6Rotary Calf Press 55kg 3 x 20Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 26, 2007 Author Share Posted September 26, 2007 26/09/07 Squats 90kg 3 x 6Bent Over Row 65kg 3 x 8Dips 10kg 3 x 6Lateral Raise 10kg 3 x 8Barbell Curl 35kg 3 x 6Stomach 2 x 20 Link to comment Share on other sites More sharing options...
Zack Posted September 26, 2007 Share Posted September 26, 2007 You are so consistent, keep up the good work dude. Link to comment Share on other sites More sharing options...
robert Posted September 27, 2007 Share Posted September 27, 2007 Yeah, he's on top of things and I'm sure his physique reflects that hard work and consistency. Link to comment Share on other sites More sharing options...
benny boy Posted September 27, 2007 Author Share Posted September 27, 2007 I'll post some new photos in a couple of weeks. Currently hit a bit of a plateau on my triceps but yeah apart from that I seem to be doing really well. Have to keep an eye on my form though, but having someone to train with helps a lot as we criticise each other and support each other in equal amounts. Link to comment Share on other sites More sharing options...
benny boy Posted October 1, 2007 Author Share Posted October 1, 2007 01/10/07 Military Press 30kg 3 x 8Incline Chest Press 45kg 3 x 6Narrow Grip Bench 50kg 3 x 6Chin Ups -10kg 3 x 8 (not great range of motion though, need to pull up higher)Lunges 30kg 3 x 8 For some reason this day is always hard. Link to comment Share on other sites More sharing options...
benny boy Posted October 4, 2007 Author Share Posted October 4, 2007 04/10/07 Deadlift 105kg 2 x 8, 1 x 6Bench Press 60kg 3 x 6Shoulder Press 22kg 1 x 6, 2 x 4Skullcrusher 30kg 3 x 6Rotary Calf Press 55kg 3 x 20Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted October 6, 2007 Author Share Posted October 6, 2007 05/10/07 Squats 90kg 3 x 6 (focusing on form)Bent Over Row 70kg 3 x 4Dips 10kg 3 x 8Lateral Raise 12kg 3 x 6Barbell Curl 35kg 1 x 8, 2 x 6Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted October 8, 2007 Author Share Posted October 8, 2007 08/10/07 Military Press 35kg 3 x 6 Incline Chest Press 45kg 1 x8, 2 x 6 Narrow Grip Bench 50kg 3 x 6 Chin Ups -5kg 3 x 4 Link to comment Share on other sites More sharing options...
benny boy Posted October 10, 2007 Author Share Posted October 10, 2007 10/10/07 Deadlift 110kg 2 x 6, 1 x 4Bench Press 60kg 1 x 8, 2 x6Shoulder Press 22kg 3 x 4 Then I gave up, currently sick so this was a bit of a something is better than nothing day. Link to comment Share on other sites More sharing options...
benny boy Posted October 13, 2007 Author Share Posted October 13, 2007 13/10/07 Squats 90kg 3 x 8 (Smith machine, crap form ) Bent Over Row 70kg 3 x 6 Dips 12kg 3 x 6 Lateral Raise 12kg 3 x 6 Barbell Curl 35kg 2 x 8, 1 x 6 Stomach 1 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted October 15, 2007 Author Share Posted October 15, 2007 15/10/07 Incline Chest Press 45kg 3 x 8Military Press 35kg 3 x 6Narrow Grip Bench 50kg 3 x 6Chin Ups -5kg 4 x 4 Stomach 3 x 20 Kind of feel that the everything is really tough at the moment. Link to comment Share on other sites More sharing options...
benny boy Posted October 22, 2007 Author Share Posted October 22, 2007 I think Zack was the kiss of death for my training log! 21/10/07 Deadlift 110kg 3 x 6Bench Press 60kg 3 x 8Shoulder Press 20kg 1 x 8, 7, 8Skullcrusher 30kg 3 x 6 22/10/07 Incline Chest Press 50kg 2 x 6, 1 x 5Military Press 25kg 2 x 8, 1 x 4Narrow Grip Bench 50kg 3 x 6Chin Ups -5kg 2 x 6, 1 x 4Stomach 3 x 20 Two days on the trot was a bad idea. Link to comment Share on other sites More sharing options...
benny boy Posted October 24, 2007 Author Share Posted October 24, 2007 24/10/07 Squats 70kg 3 x 8 (dropped some weight went for form, low and good)Bent Over Row 70kg 3 x 8Dips 12kg 3 x 6Lateral Raise 10kg 3 x 8 (again looking for good form)Barbell Curl 35kg 1 x 8, 2 x 6 (damn this was hard...)Stomach 1 x 25, 1 x 40 Link to comment Share on other sites More sharing options...
benny boy Posted November 24, 2007 Author Share Posted November 24, 2007 19/11/07 Incline Bench Press 40kg 5 x 5Military Press 30kg 5 x 5Bench Press 50kg 4 x 5, 1 x 4----Superset-------Tricep Pull Down 15kg 3 x 8Tricep Extension 4kg 3 x 8---------------------Stomach 2 x 2021/11/07 Deadlift 110kg 5 x 5Bent Over Row 55kg 5 x 5Lat Pull Down 5 reps each at 45kg, 50kg, 55kg, 60kg, 55kg (trying to find the right weight)-----Superset-------Preacher Curl 15kg 3 x 8Hammer Curl 8kg 3 x 10----------------------Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted November 27, 2007 Author Share Posted November 27, 2007 26/11/07 Incline Bench Press 45kg 5 x 5Bench Press 50kg 5 x 5Military Press 22.5kg 5 x 5-------Superset------------Tricep Pull Down 17.5kg 3 x 8Tricep Extension 8kg 3 x 10-----------------------------Stomach 2 x 20 Jogged for 10 minutes at 9.5 km/hr Link to comment Share on other sites More sharing options...
benny boy Posted December 1, 2007 Author Share Posted December 1, 2007 30/11/07 Lat Pull Down 60kg 5 x 5 Deadlift 120kg 1 x 4,5,4,4,3(I decided I needed to push myself but this absolutely slayed me, although a new personal best of 130kg total with the bar for the deadlift!) Bent Over Row 40kg 5 x 5(doing some serious work on form with the help of a friend of mine) -----Superset-------Preacher Curl 17.5kg 2 x 8, 1 x 6Hammer Curl 8kg 3 x 10---------------------- Link to comment Share on other sites More sharing options...
benny boy Posted December 2, 2007 Author Share Posted December 2, 2007 1/12/07 Squats 60kg 5 x 5Lunges 10kg 5 x 5Straight Leg Deadlift 10kg 5 x 5Seated Calf Raise 20kg 3 x 20Jack knife sit ups 3 x 10Plank 3 x 30 seconds 10 mins on the treadmill at 9.5 km/hr Link to comment Share on other sites More sharing options...
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