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Ben's 2007 contest log.


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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!

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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.

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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

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28/02/07

 

So I switched to the 'other' gym in town, which is smaller so is missing some stuff. So I had to make do where I can...I also gave them some suggestions, such as getting more than one Olympic bar and putting another mirror behind the second squat rack.

 

Squats 47.5kg 3 x 8 (not low enough? But my legs sure did feel it)

Chest Press 26kg 1 x 6 (and then I couldn't lift anymore )

Bent Over Row 37.5kg 3 x 6

Military Press 17.5kg 1 x 8 2 x 6

Bicep Curl 15kg 2 x 6, 1 x4 (Back to the olympic bar, think I had pretty good form on this one though)

Incline crunchs 20kg 2 x 15, 1 x 12

Jack-knife sit ups 3 x 15

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05/03/07

 

Bench Press 50gk 3 x 6

Deadlift 75kg 1 x 6, 2 x 4

Shoulder Press (2 dumbbells) 18kg 1x 10, 2 x 8

Skullcrusher 32.5kg 3 x 6

Rotary calf 45kg 3 x 10

Wrist Curl 25kg 3 x 8

Jack knife sit ups 1 x 20 (had to leave for the station to get home )

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12/03/07

 

Bench Press 55gk 3 x 6

Deadlift 75kg 3 x 6

Shoulder Press 18kg 1x 10 then 2 failed attempts at 22kg as there is no 20kg dumbells at the gym...

Skullcrusher 35kg 3 x 6

Rotary calf 50kg 3 x 10

Wrist Curl 25kg 3 x 8

Jack knife sit ups 2 x 20

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14/03/07

 

Squats 52.5kg 3 x 8

Cable Flys 25kg 3 x 8 (thought I would do something different)

Bent Over Row 40kg 1 x 8, 2 x 6

Military Press 22.5kg 2 x 4, 1 x 3

Bicep Curl 17.5kg (on the thick bar) 1 x 4, 3, 2

Lockouts 65kg 1 x 15,10, 12 seconds (I just don't seem to be improving at these)

Jack knife sit ups 20kg 2 x20

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19/03/07

 

Bench Press 60gk 1 x 5,3,2 (bit off a bit more than I could chew? wouldn't have attempted this but I had someone spotting for me)

Deadlift 77.5kg 2 x 6, 1 x 5

Shoulder Press 18kg 1x 10 then 2 failed attempts at 22kg getting closer though.

Triceps extension 22kg 1 x 10, 24kg 2 x 8

Rotary calf 55kg 3 x 10

Wrist Curl 30kg 2 x 6, 1 x 4

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21/03/07

 

Squats 55kg 3 x 8

Cable Flys 30kg 1 x 6,5,3

Bent Over Row 42.5kg 1 x 6,5,4

Military Press 22.5kg 1 x 6, 2 x 4

Bicep Curl 17.5kg (on the thick bar) 1 x 5, 4, 3

Lockouts 70kg 2 x 12 1 x 10 (up the weight and you never know what will happen )

Jack knife sit ups 2 x20

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  • 2 weeks later...

So after being sick last week back to it today...and even included some *gasp**shock* cardio!! (mainly because I was starting to feel a bit un-fit)

 

02/04/07

 

Bench Press 52.5kg 2 x 6, 1 x 4

Cable Flys 25kg 1 x 8, 2 x 6

Military Press 17.5kg 1 x 6, 2 x 5

Shoulder Press 16kg 2 x 5, 1 x 4

Narrow Grip Bench 25kg 3 x 6

15 mins on the treadmill at 7.5 km/hr (slow )

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16/04/07

 

Incline Bench Press 35kg 2 x 8, 1 x 6

(the flat bench was ultra-busy tonight so I hit the incline, form was good I think)

Cable Flys 35kg 1 x 6, 2 x 4

Military Press 20kg 1 x 5, 4 , 2

Shoulder Press 16kg 2 x 6, 1 x 3

Incline Narrow Grip Bench 20kg 2 x 6, 1 x 4

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18/04/07

 

Deadlift 85kg 1 x 6, 4, 3

Bent Over Row 40kg 1 x6, 5, 4

Lat Pull Down 55kg 1 x 8, 2 x 6

Tricep Extensions 26kg 2 x 8, 1 x 6

Bicep Curl 14kg (dumbells) 2 x 6, 2 x 5

Lockouts 50kg 3 x 10 secs

 

Some good progress although my grip was totally knackered by the time I got to the lockouts I couldn't even pick up anything heavier than 50kg.

 

Then I did 15 mins on the bike at level 5, which was 6.15 km.

 

I am now ravenous...haven't been this hungry after the gym for a long time!

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21/04/07

 

So training in the hotel gym in India, it's okay but having to use machines (no idea what the actual weights are) and I don't think that there are enough free weights for my deadlift...also all the weights are in lbs!

 

Leg press 160 3 x 10

Lunges 30lbs 2 x 8, 1 x 6

Wrist Curl 30lbs 3 x 8

Incline twist crunch 20,10 (the worst sit up board in the world)

Jack knife sit ups 3 x 15

 

This killed my legs the next day!

 

24/04/07

 

Incline Chest Press 120 3 x 6

Dumbell Flys 40 lbs 3 x 8

Military Press 50 lbs 2 x 8, 1 x 7

Shoulder Press 30 3 x 8

Skullcrusher 50 lbs 8, 2 x 10

 

Someone from the hotel came and spotted me for my skullcrusher after the first rep which was interesting, managed to squeeze out more reps and could feel it in my muscles afterwards.

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