Ben's Training Log

[benny boy]

28/10/06

Football for 1 hour 45 minutes. Actually played pretty well, but was really really tired by the end.

[benny boy]

29/10/06

Press Ups (with 12.5kg on my back) 1x10, 2x8
Shoulder Press 12.5kg 1x6, 2x4
Tricep Extensions 10kg 3x10
Calf Raises 40kg (a dumbell of 20kg in each hand) 3x12
Crunches 20kg 3x10
V-ups 3x10

Upped the weights on the second day of my workout too. Could do with weighing myself. I am stronger, but having doubts about whether I am bigger/heavier and whether I am eating enough?

[jonathan]

Good lifting Benny

If you are worried if you are eating enough you probably aren't eating enough! Aim for 1-1.5kg of gain every month. If you are not seeing that gain eat more

Jonathan

[benny boy]

Thanks Jonathan.

30/10/06

Chest press 20kg dumbell in each hand 3 x 8
Bent Over Row 20kg 3 x 10
Squats 40kg (a dumbell of 20kg in each hand) 3 x 10
Tricep Extensions 10kg 3 x 10
Crunches 20kg 3 x 10
V-ups 3 x 10

[benny boy]

01/11/06

Press Ups (with 12.5kg on my back) 3 x 10
Shoulder Press 10kg 3 x 8 (forgot I had upped the weight...dumb)
Bicep Curls 17.5kg 3 x 6
Calf Raises 45kg (a dumbell of 22.5kg in each hand) 3x12
Crunches 22.5kg 3x12
V-ups 3x12

[benny boy]

4/11/06

Football for 1 hour 45 minutes

Chest press 20kg dumbell in each hand 3 x 10
Bent Over Row 20kg 3 x 12
Squats 40kg - skipped as knee was hurting from football
Tricep Extensions 12.5kg 3 x 8
Crunches 20kg 3 x 12
V-ups 3 x 10

[benny boy]

06/11/06

Press Ups (with 15kg on my back) 2 x 10, 1 x 8
Shoulder Press 12.5kg 3 x 8
Tricep extensions 12.5kg 3 x 10
Calf Raises 50kg (a dumbell of 25kg in each hand) 3 x 12
Crunches 25kg 3x12
V-ups 3x12

[benny boy]

07/11/06

Chest press 20kg dumbell in each hand 2 x 10, 22.5 kg 1 x 6
Bent Over Row 22.5kg 3 x 10
Squats 45kg - 3 x 8
Bicep Curls 17.5kg 3 x 8
Crunches 25kg 3 x 12
V-ups 3 x 12

[benny boy]

09/11/06

Press Ups (with 15kg on my back) 3 x 10
Shoulder Press 12.5kg 3 x 8
Tricep extensions 12.5kg 3 x 10
Calf Raises 50kg (a dumbell of 25kg in each hand) 3 x 12
Crunches 25kg 3x12
V-ups 3x12

As of Saturday changing my programme.

Current weight... *drum roll please* 167lbs!!!

[benny boy]

So change of programme (well sort of)

11/11/06

Bench Press 45kg 1x10, 1x8, 1x6
Dead lift 45kg 3 x 8
Calf Raises 50kg 3 x 12
Tricep Extensions 15kg 3 x 8
Crunches 25kg 3 x 12
V-ups 3 x 12

[benny boy]

12/11/06

Press up (15kg) 3 x 10
Chin up 1
Military Press 25kg 1 x 10, 1 x 9, 1 x 7
Bicep Curl (barbell 30kg) 3 x 4
Hack Squats 45kg 3 x 12
Crunches (25kg) 3 x 12
V-ups 3 x 12 (not done very well)

...hmm, bad day at the office.

[jonathan]

You're making speedy progress Ben - keep it up

Jonathan

[benny boy]

13/11/06

Bench Press 45kg 3 x 8
Dead lift 45kg 3 x 10
Single Leg Calf Raises 25kg 3 x 8
Skullcrushers 20kg 2 x 8, 1 x 4
Crunches 25kg 3 x 12
V-ups 3 x 12

Okay so I probably shouldn't lift 3 days running, but I am trying to fit it around other stuff this week.

[benny boy]

16/11/06

Press up (15kg) 3 x 10
Chin up 1 (kind of 2...)
Military Press 25kg 1 x 12, 1 x 11, 1 x 9
Tricep extensions 15kg 3 x 8
Hack Squats 50kg 3 x 10
Crunches (25kg) 3 x 12
V-ups 3 x 12

[benny boy]

18/11/06

Football for 1 1/2 hours, pulled my groin I think...

Then joined a gym...so my workout was a bit odd as I tried to work out what discs weighed what, and scratched my head as to what I was lifting at home...it didn't appear to be obvious.

Bench Press 40kg 1 x 10, 50kg 1 x 4, 45kg 2 x 5 (not good, as I said I was getting used to what was what...next time I am going to use the Smith I think as I don't have a spotter.)
Dead lift 50kg 2 x 6, 1 x 3
Calf Raises 50kg 3 x 12
Bicep curls 25kg 2 x 8, 1 x 4 (couldn't remember what I was lifting before and so was a bit off the mark, although it felt good...my form was good I think too as I had a mirror to check it)
Crunches 45kg 1 x 8, 2 x 7 (using some odd crunch machine)
V-ups 1 x 12, 2 x 10 (too much on the above? or just being lazy?)