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Ben's Training Log


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Goal: To gain weight and muscle.

 

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

 

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).

 

Music: I-Adapt - 'Sparks Turn To Flames'

 

Diet/Food intake to follow.

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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 .

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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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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

1x Yellow Bean Stir Fry with rice noodles (mmmmm)

 

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

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

 

ah okay.

 

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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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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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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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 ) 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

 

http://www.battlegroundent.com/images/heroclix/ClobberinTime.jpg

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Hi

 

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

 

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

 

Jonathan

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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

 

Jonathan

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Thanks for that.

 

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

 

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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So went and bought some more weights...puts off the gym for longer.

 

10/10/06

 

Bicep Curls 15kg 3x6

Press Ups 1 x20, 2x15

Shoulder Press 10kg 3x6

Calf Raises 30kg (a dumbell of 15kg in each hand) 3x12

Crunches 3x20

 

Music: Dick Nasty - 'You Are The Song My Enemy Sings'

7 Seconds - 'Scream Real Loud...Live!'

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12/10/06

 

Bicep Curls 15kg 3 sets x 6 reps

Chest press 15kg dumbell in each hand 3 x 10

Bent Over Row 15kg 3 x 10

Squats 20kg (a dumbell of 15kg in each hand) 3 x 10

Crunches 3 x20

 

Er...what? I thought I was supposed to gain size before strength? ...am I just really not pushing myself here?

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Hey Keep up the Good Work...

I'm 6'3 and once weighed 160lbs, I now weigh 230lbs so I know where you are coming from...

Strength often increases before you gain size, because you are replacing fat with muscle...

If you keep increasing the weights you lift and keep eating well then size will come

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14/10/06

 

Played football for an hour and a half, which was good apart from some shocking passing from myself.

 

Bicep Curls 15kg 3x6

Press Ups (with 5kg on my back) 2 x15, 1x8

Shoulder Press 10kg 3x6

Calf Raises 30kg (a dumbell of 15kg in each hand) 3x12

Crunches 3x20

 

First session with my newgrips which arrived, I like them.

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16/10/06

 

Bicep Curls 15kg 3 sets x 6 reps

Chest press 15kg dumbell in each hand 3 x 12

Bent Over Row 15kg 3 x 12

Squats 30kg (a dumbell of 15kg in each hand) 3 x 12

Crunches 3 x20

 

I did the crunches with a 10kg weight on my chest but it didn't seem to make much difference, I think maybe I wasn't doing it right (not rising far enough).

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Felt ill yesterday so trained today instead.

 

18/10/06

 

Bicep Curls 15kg 3x8

Press Ups (with 10kg on my back) 3 x10

Shoulder Press 10kg 3x8

Calf Raises 30kg (a dumbell of 15kg in each hand) 3x12

Crunches 10kg 2x20, 15kg 1x20

 

I weighed myself at work again today...and well the scales said 154lbs!

 

...I don't believe I have gained 6lbs in a week.

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