Ben's 2007 contest log.
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
05/01/07
Chest Press 22kg 2 x 10, 1 x 8 (I want to move up to 24kg, but I can't physically get the first rep up into the air
)
Chin ups -15kg 1 x 6,5,4 (progress? but for how long?)
Lat Pull Down 50kg 3 x 6
Narrow Grip Bench 32.5kg 3 x 6
Calf Press 190kg 3 x 10
Bar hangs 30, 20, 15 seconds
Incline Crunch didn't have time
V-ups 3 x 25 (so I put an extra 5 on these)
Chest Press 22kg 2 x 10, 1 x 8 (I want to move up to 24kg, but I can't physically get the first rep up into the air

Chin ups -15kg 1 x 6,5,4 (progress? but for how long?)
Lat Pull Down 50kg 3 x 6
Narrow Grip Bench 32.5kg 3 x 6
Calf Press 190kg 3 x 10
Bar hangs 30, 20, 15 seconds
Incline Crunch didn't have time

V-ups 3 x 25 (so I put an extra 5 on these)
10/02/07
Squats 45kg 3 x 6 (going as low as before, touched the bench a couple of times too!!
)
Dips 6kg 2 x 6, 1 x 4
Bent Over Row 35kg 3 x 6
Military Press 15kg 2 x 6 1 x 4 (this is with the olympic bar)
Bicep Curl 15kg 2 x 4, 1 x 2 (as above)
Lockouts 65kg 1 x 15 secs, 1 x 12 secs, 1 x 8 secs
V-ups (with ball) 1 x 20
Squats 45kg 3 x 6 (going as low as before, touched the bench a couple of times too!!

Dips 6kg 2 x 6, 1 x 4
Bent Over Row 35kg 3 x 6
Military Press 15kg 2 x 6 1 x 4 (this is with the olympic bar)
Bicep Curl 15kg 2 x 4, 1 x 2 (as above)
Lockouts 65kg 1 x 15 secs, 1 x 12 secs, 1 x 8 secs
V-ups (with ball) 1 x 20
12/02/07
Chest Press 24kg 2 x 6, 1 x 5
Chin ups -15kg 2 x 6, 1 x 5
Lat Pull Down 55kg 1 x 5, 4, 2 (oops over did it here and tweaked one of my muscles, nothing serious though I think.)
Narrow Grip Bench 35kg 3 x 6
Calf Press 200kg 3 x 10
Bar hangs 15, 10, 8 seconds (rubbish!
)
Incline Crunch 30, 22 ,20
V-ups 2 x 25, 1 x 20
Chest Press 24kg 2 x 6, 1 x 5
Chin ups -15kg 2 x 6, 1 x 5
Lat Pull Down 55kg 1 x 5, 4, 2 (oops over did it here and tweaked one of my muscles, nothing serious though I think.)
Narrow Grip Bench 35kg 3 x 6
Calf Press 200kg 3 x 10
Bar hangs 15, 10, 8 seconds (rubbish!

Incline Crunch 30, 22 ,20
V-ups 2 x 25, 1 x 20
benny boy wrote:12/02/07
Chest Press 24kg 2 x 6, 1 x 5
Chin ups -15kg 2 x 6, 1 x 5
Lat Pull Down 55kg 1 x 5, 4, 2 (oops over did it here and tweaked one of my muscles, nothing serious though I think.)
Bar hangs 15, 10, 8 seconds (rubbish!)
All together, a great upper body workout I think. I'm gonna try bar hangs myself!
COMPASSION FOR ALL
markc7 wrote:benny boy wrote:Bar hangs 15, 10, 8 seconds
Do you mean a flexed arm bar hang? Cool, I haven't done those since high school.I'd be curious to know what I could do these days, those are tough.
No I think I mean a normal fully extended arm bar hang (assuming flexed arm means you hold yourself sort of halfway up a pull up)...I'm just rubbish at them.

18/02/07
Squats 45kg 1x 8, 2 x 6 (still trying to maintain form...hard work)
Dips 6kg 1 x 8, 2 x 6
Bent Over Row 37.5kg 2 x 6, 4
Military Press 17.5kg 1 x 6 2 x 4
Bicep Curl 27.5kg 1 x 6, 2, 3 (playing around with this one a bit, did this with the wavy bar [no idea of the name for it] but I think it helped with better form and it was still a 'decent' weight)
Leg Raises 2 x 20, 1 x 15
Lockouts 65kg 1 x 20 secs, 2 x 10 secs, 1 x 8 secs
V-ups (with ball) 2 x 25, 1 x 20
Squats 45kg 1x 8, 2 x 6 (still trying to maintain form...hard work)
Dips 6kg 1 x 8, 2 x 6
Bent Over Row 37.5kg 2 x 6, 4
Military Press 17.5kg 1 x 6 2 x 4
Bicep Curl 27.5kg 1 x 6, 2, 3 (playing around with this one a bit, did this with the wavy bar [no idea of the name for it] but I think it helped with better form and it was still a 'decent' weight)
Leg Raises 2 x 20, 1 x 15
Lockouts 65kg 1 x 20 secs, 2 x 10 secs, 1 x 8 secs
V-ups (with ball) 2 x 25, 1 x 20
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