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Ben's 2007 contest log.


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04/05/07

 

Deadlift 180lbs 3 x 6

Bent Over Row 100lbs 3 x 6

Lat Pull Down 110 1 x 8, 2 x 6

Skullcrushers 60lbs 3 x 8

Bicep Curl 100 3 x 4

 

08/05/07

 

Incline Chest Press 130 2 x 6, 1 x 4

Dumbell Flys 50 lbs 3 x 6

Military Press 60 lbs 1 x 6, 4, 5

Shoulder Press 50 3 x 6

Tricep extension 90 1 x 6, 5, 4

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So back home, back to Kg's. I appear to have lost almost a stone whilst being out in India, but my strength today wasn't as bad as I thought it was going to be...

 

14/05/07

 

Incline Bench 35kg 3 x 6

Cable Flys 30kg 1 x 8,6,5

Military Press 15kg 1 x 8,6,4

Shoulder Press 16kg 2 x 4, 1 x 3

Narrow Grip Bench 30kg 1 x 8,6,5

Incline sit up 2 x 20, 1 x 10

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21/05/07

 

Today I started training with my friend Terry, it was nice to have some motivation and someone to spot me.

 

Incline Bench 37.5kg 2 x 6, 1 x 5

Cable Flys 35kg 2 x 6, 1 x 5

Dumbell Press 22kg 1 x 8,6,5

Military Press 20kg 2 x 3

Shoulder Press 16kg 2 x 4, 1 x 3

Incline sit up 3 x 20

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23/05/07

 

Deadlift 80kg 2 x 6, 1 x 5

Bent Over Row 40kg 2 x 6, 1 x 5

Lat Pull Down 60kg 2 x 5, 1 x 4

Narrow grip bench 35kg 2 x 8, 1 x 6

Tricep Extension 28kg 1 x 5, 2 x 4 (ow!)

Bicep Curl 16kg 2 x 8, 1 x 6

Lock outs 65kg 2 x 8 secs, 1 x 4 secs

Incline Sit ups 1 x 30, 20, 16

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Loss of strength is probably due to erratic training and being in India for 3 weeks (where I lost about a stone in weight). Plus I don't think I've been eating enough.

 

Training more regularly now though and I think starting to increase my strength again.

 

30/05/07

 

Deadlift 85kg 2 x 3, 1 x 4

Bent Over Row 45kg 1 x 5, 6, 4

Lat Pull Down 60kg 3 x 5

Narrow grip bench 40kg 3 x 8

Tricep Extension 28kg 1 x 6, 5, 6

Bicep Curl 18kg 1 x 6, 2 x 4

Lock outs 65kg 1 x 10 secs then my arms totally died.

Incline Sit ups 1 x 30, 2 x 20

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  • 2 weeks later...

11/06/07

 

Another week missed due to illness.

 

Incline Bench 35kg 2 x 6, 1 x 5

Cable Flys 35kg 2 x 5, 1 x 4

Dumbell Bench Press 22 kg 1 x 7, 2 x 6

Military Press 15kg 1 x 3, 2 x 2

Shoulder Press 12kg 1 x 6, 4, 3

Incline sit up 1 x 30, 2 x 20

 

My shoulders have gone to shit...need to eat more!!

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15/06/07

 

Rotary calf machine 40 kg 3 x 20

Squats 40kg 3 x 10

Lunges 16kg (dumbell in each hand) 2 x 8, 1 x 6

Calf Raise 62.5kg 2 x 20, 1 x 17

Stomach workout* 1 x 20, 1 x 10

 

*My friends crazy stomach workout, which warms up with 120 crunches. Then you do 5 sit ups and in between each one hold halfway with your arms out to your sides for 10 seconds. You have to have a straight back and I am informed that you can't do this with a weak or injured back. First set I did 4 x 5, second set 2 x 5.

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21/06/07

 

Deadlift 85kg 2 x 6, 1 x 4

Bent Over Row 45kg 3 x 6

Lat Pull Down 60kg 1 x 6, 2 x 5

Narrow Grip Bench 40kg 3 x 6

Tricep Extension 28kg 3 x 6

Bicep Curl 18kg 1 x 7, 6, 5

Lockouts 50kg 15, 14, 13 seconds

Stomach workout 1 x 20, 1 x 10

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23/06/07

 

Squats 45kg 3 x 8

Lunges 18kg (dumbell in each hand) 3 x 6

Calf Raise 62.5kg 3 x 20

Stomach workout* 1 x 20, 1 x 10

 

Also might start this as a possible optional (time allowing) fourth day to try and improve the strength in my shoulders and arms.

 

Chin Ups -15kg 2 x 6, 1 x 5

Dips 2 x8, 1 x 6

Lateral Raise 8kg 3 x 6

Front Raise 8 kg 3 x 6

Preacher Curls 15kg 3 x 8

Cable Curls 7.5kg 3 x 6

Tricep Pushdown 25kg 3 x 6

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27/06/07

 

Dumbell Bench Press 24 kg 2 x 8, 1 x 6

Cable Flys 35kg 1 x 5, 6, 5

Incline Bench 35kg 3 x 6 (worked on my form and getting the bar nearer my chest)

Military Press 30kg 3 x 6

Shrugs 24kg 2 x 8, 1 x 7

Shoulder Press 14kg 3 x 6

Stomach workout 1 x 20, 1 x 15

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29/06/07

 

Deadlift 85kg 3 x 6

Bent Over Row 45kg 2 x 8, 1 x 6

Lat Pull Down 60kg 1 x 8, 2 x 6

Tricep Extension 28kg 1 x 7,6,7

Narrow Grip Bench 45kg 3 x 6

Bicep Curl 18kg 1 x 8, 2 x 6

Lockouts 60kg 20, 17, 14 seconds

Stomach workout 1 x 20, 1 x 15

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01/07/07

 

Chin Ups -15kg 3 x 5 (I hate chin ups )

Dips 4kg 3 x 6

Lateral Raise 8kg 3 x 8

Front Raise 8 kg 3 x 8

Preacher Curls 20kg 2 x 6, 1 x 5

Cable Curls 10kg 3 x 6

Tricep Pushdown 25kg 1 x 8, 2 x 6

Stomach workout 2 x 20

 

I'll start a new 'non-contest' log after my holiday in a couple of weeks.

Edited by benny boy
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02/07/07

 

Incline Bench 35kg 3 x 8

Dumbell Bench Press 24 kg 3 x 6

Cable Flys 35kg 3 x 6

Military Press 30kg 1 x 8, 2 x 6

Shoulder Press 14kg 3 x 6

Shrugs 24kg 3 x 8

Stomach workout 2 x 20

 

The bar really shot up today on the incline, but naturally the chest exercises afterwards weren't as strong.

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04/07/07

 

Deadlift 85kg 2 x 6, 1 x 4 (trying to get my form right...harder!)

Bent Over Row 50kg 1 x 6, 5, 3

Lat Pull Down 60kg 2 x 8, 1 x 6

Narrow Grip Bench 45kg 2 x 8, 1 x 5

Tricep Extension 28kg 3 x 7

Bicep Curl 18kg 3 x 8

Stomach workout 2 x 20

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