Ben's Training Log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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benny boy
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Ben's Training Log

#1 Postby benny boy » Sat Sep 30, 2006 6:44 am

Goal: To gain weight and muscle.

Starting point, 6"4 but only weigh 148lbs (hence the low weights to start with :roll: )

30/09/06

Bicep Curls 10kg 3 sets x 8 reps
Press Ups 2 x 15
Shoulder Press 7.5kg 3 x 8
Calf Raise 20kg (a dumbell of 10kg in each hand) 3 x 10
Crunches 2 x20

Thoughts/Issues: I feel I should have been able to do the shoulder presses at 10kg, but couldn't. Calf raise with 20kg seemed a little easy. My left side is much weaker than my right, to the point where I didn't quite hit my rep targets with my left side (by a couple of reps on the 2nd and 3rd set).

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: I-Adapt - 'Sparks Turn To Flames'

Diet/Food intake to follow.

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#2 Postby benny boy » Sat Sep 30, 2006 7:34 pm

30/09/06

Food;


2 x 3 Weetabix with Soy Milk
1 x Scoop of Protein Powder with 1 Pint of Apple Juice
3 x Avocado and Tomatoe Sandwiches (wholemeal bread)
1 x Packet of Salted Crisps
1 x Apple
1 x handful of Dry Roasted Peanuts
1 x Alpro Soy Chocolate Mouse Desert
1x Smoky Beans
(Beans and Tofu with Onion and Garlic, served with Mashed Potatoe)

I feel I should be eating more, but I start a new job on Monday and relistically I don't know how I can fit eating more than the above into a 'normal' day when I have to go to work...although I am suddenly hungry all the time again, like I used to be a few years ago which is actually a great feeling . :D

veganpotter

#3 Postby veganpotter » Sun Oct 01, 2006 3:24 pm

Peanut butter and jelly sandwiches will solve all your problems...I used to eat atleast 3-4 a day and mine were probably well over 700calories each.

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benny boy
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#4 Postby benny boy » Sun Oct 01, 2006 7:16 pm

01/10/06

Food;

1 x 3 Weetabix with Soy Milk
1 x Scoop of Protein Powder with 1 Pint of Apple Juice
3 x Houmous and Tomato Sandwiches (wholemeal bread)
1 x Packet of Salted Crisps
1 x Apple
1 x handful of Dry Roasted Peanuts
1/3 of a tub of Vegan Ice Cream :roll:
1x Yellow Bean Stir Fry with rice noodles (mmmmm)

hahaha I am British, Peanut Butter and Jelly...what? :wink:

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#5 Postby pelicanAndrew » Sun Oct 01, 2006 10:37 pm

Peanut butter and.... ahhhh... jam?

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#6 Postby benny boy » Mon Oct 02, 2006 12:05 pm

pelicanAndrew wrote:Peanut butter and.... ahhhh... jam?


ah okay. :D

2/10/06

Bicep Curls 10kg 3 sets x 8 reps
Chest press 12.5kg dumbell in each hand 3 x 10
Bent Over Row 12.5kg 3 x 12
Squats 20kg (a dumbell of 10kg in each hand) 3 x 10
Crunches 2 x20

Thoughts/Issues: Left side felt stronger doing bicep curls, but feel that was a bit too easy now on my right. Felt slight joint pain in right shoulder whilst doing bent over row (my right shoulder sometimes cracks when I lie in bed, connected? solution?) but not too much seemed okay. Squats, started off thinking yeah these are easy, but after third set I know my legs are going to ache tomorrow.

Music: Ignite - 'Greatest Hits 1994-2004'

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#7 Postby benny boy » Tue Oct 03, 2006 3:16 pm

3/10/06

Bicep Curls 10kg 3x8
Press Ups 2x15
Shoulder Press 7.5kg 3x8
Calf Raises 25kg (a dumbell of 12.5kg in each hand) 3x10
Crunches 2x20

Damn my legs ache today from the squats yesterday!! :roll:

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#8 Postby benny boy » Thu Oct 05, 2006 4:40 pm

5/10/06

Bicep Curls 12.5kg 3 sets x 8 reps
Chest press 12.5kg dumbell in each hand 3 x 10
Bent Over Row 12.5kg 3 x 12
Squats 25kg (a dumbell of 12.5kg in each hand) 3 x 12
Crunches 2 x20

Music: As Friends Rust

I seem to be gaining some strength, which is good but means I need to probably find a gym so I can up the weights and lower the reps.

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#9 Postby VeganDude » Fri Oct 06, 2006 2:16 am

I don't think you need to go to a gym, I never visited one. Afcorse you can if you want but you can also buy some more weights and/or do bodyweight stuff. I would say do some bodyweight stuff like dips and pullups anyway, you can do them anywhere.
You defenetly don't need to go to a gym to keep gaining strenght/muscle.

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#10 Postby benny boy » Sat Oct 07, 2006 6:50 pm

VeganDude wrote:I don't think you need to go to a gym, I never visited one. Afcorse you can if you want but you can also buy some more weights and/or do bodyweight stuff. I would say do some bodyweight stuff like dips and pullups anyway, you can do them anywhere.
You defenetly don't need to go to a gym to keep gaining strenght/muscle.


Yeah I know/agree but my house is pretty small. I would like access to a nice set of weights/bench...I just reckon a gym would be a good option.
today 7/10/06

Played football (soccer :roll:) for an hour and a half.

Bicep Curls 12.5kg 3x8
Press Ups 3x15
Shoulder Press 10kg 3x6
Calf Raises 25kg (a dumbell of 12.5kg in each hand) 3x12
Crunches 2x20

Music : Actually I did this whilst watching Fantastic Four, damn I should have had Ben Grim as my username on here :wink:

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jonathan
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#11 Postby jonathan » Sun Oct 08, 2006 10:25 am

Hi :D

Great that you are keeping a log over hear but I have to ask why you start every session with curls? I assume that you are a relatively new lifter, and you don't even need to do any bicep specific until your arms are 16inch plus. Just stick with bent over rows, chins and deadlifts :D

If you want any help constructing a programme give me a shout :D

Jonathan
Squat
Press
Eat
Repeat

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jonathan
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#12 Postby jonathan » Sun Oct 08, 2006 10:31 am

I just noticed that you are 6'4" and 75kg too. I am 6'8" and started out at about 77kg. I started with isolation stuff and gained a bit of weight, but I made the best progress doing the compound work like barbell squats, deadlifts, bench, bent over row, shoulder press and power cleans. I'm at about 117kg now, three years later :D

Jonathan
Squat

Press

Eat

Repeat

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benny boy
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#13 Postby benny boy » Sun Oct 08, 2006 1:50 pm

I just enjoy curls :D

I can see a definite argument to switching to doing chin ups if I can get access to a bar.

What is a dead lift?

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jonathan
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#14 Postby jonathan » Mon Oct 09, 2006 4:17 am

http://www.exrx.net/WeightExercises/Ere ... dlift.html

The best all body lift that you can do :D

Chins are very good - I personally prefer bent over rows, but that might be because I am crap at chins!

Jonathan
Squat

Press

Eat

Repeat

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benny boy
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#15 Postby benny boy » Mon Oct 09, 2006 12:25 pm

Thanks for that.

Yeah bent over rows are good, I do those... :D

9/10/06

Bicep Curls 12.5kg 3 sets x 8 reps
Chest press 12.5kg dumbell in each hand 3 x 12
Bent Over Row 12.5kg 3 x 12
Squats 25kg (a dumbell of 12.5kg in each hand) 3 x 12
Crunches3 x20

Hmm...I need to up the weights lower the reps I think? Thoughts?

But not sure how. With the current weights available the next step is 20kg, which I think is too much. Might need to buy some more weights (really could do with some 5kg discs).


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