Ben's Training Log

[benny boy]

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!'

[benny boy]

So weighed myself randomly today, and after 3 weeks I weigh...*drum roll please*;

148lbs!!

Hahaha well I know I have gained some muscle and some strength, so therefore I figure I must have lost some fat...onwards and upwards...

...thoughts?

[benny boy]

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?

[sydneyvegan]

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

[benny boy]

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.

[benny boy]

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).

[benny boy]

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.

[benny boy]

19/10/06

Bicep Curls 15kg 3 sets x 8 reps
Chest press 17.5kg dumbell in each hand 3 x 8
Bent Over Row 17.5kg 3 x 10
Squats 35kg (a dumbell of 17.5kg in each hand) 3 x 10
Crunches 15kg 3 x10
V-ups 3 x 10

Feel like I am going in the right direction.

[benny boy]

21/10/06

Played football for 1 1/2 hours.

Haven't got time to do weights today, going to try and squeeze it in tomorrow instead.

[benny boy]

22/10/06

Bicep Curls 15kg 3x8
Press Ups (with 10kg on my back) 1x12, 1x10, 1x8
Shoulder Press 10kg 3x8
Calf Raises 35kg (a dumbell of 17.5kg in each hand) 3x12
Crunches 17.5kg 3x10
V-ups 3x10

[jonathan]

I realise that you like to curl, but could I suggest maybe not doing them every session and maybe doing them as one of the last exercises??

The reason I say this is that biceps are really one of the smallest muscle groups, and fatigue very quickly. If they are fatigued it reduces the effectiveness of any subsequent exercises that rely on them, like rows or chins. With rows and chins being very much more effective for general mass building you want to prioritise these so that you gain maximum benefit from your training.

Also, you don't do any tricep exercises that I can see. The tricep is a larger muscle than the bicep and needs more training stimulus. Two tricep exercises for every one bicep exercise and you cannot go wrong. I know that you may think that I am just a strongman/powerlifter and not interested in bodybuilding, but I live with Daywalker from this board (World Champion Bodybuilder in the Fitness Class) and he does HST at the moment. He included curls right at the end of the workout, after the deadlifts, rows and chins, and includes dips and close grip bench specifically for his triceps.

I hope that you do not take this as criticism, it certainly isn't. I just want to help you avoid making the mistakes that I did at the start of my training (three years ago) and because we have similar physiques.

Jonathan

[benny boy]

Okay Biceps at end...include tricep work out. Check.

I have two more weeks then I am going to do a re-vamp of the whole workout I think.

[benny boy]

24/10/06

Chest press 17.5kg dumbell in each hand 3 x 12
Bent Over Row 17.5kg 3 x 12
Tricep Extensions 10kg 3x10
Squats 35kg (a dumbell of 17.5kg in each hand) 3 x 12
Crunches 17.5kg 3 x10
V-ups 3 x 10

Wow...not doing biceps at the start makes a real difference. Might need to up the weights again!!

Right time to eat!!

[benny boy]

26/10/06

Press Ups (with 10kg on my back) 3x12
Shoulder Press 10kg 3x8
Tricep Extensions 10kg 3x10
Calf Raises 35kg (a dumbell of 17.5kg in each hand) 3x12
Crunches 17.5kg 3x10
V-ups 3x10

[benny boy]

27/10/06

Chest press 20kg dumbell in each hand 2 x 8, 1 x 4
Bent Over Row 20kg 3 x 10
Squats 40kg (a dumbell of 20kg in each hand) 3 x 8
Bicep Curls 17.5kg 3 x 4 (hmm too much weight?)
Crunches 17.5kg 3 x 10
V-ups 3 x 10

Upped the weights again...