benny boy Posted July 18, 2007 Share Posted July 18, 2007 ...I can't think of a good title for my new post-contest log I want to increase my strength and building more muscle! So been away for 10 days (only training was swimming twice which was good). Surprisingly at the gym today I pretty much picked up where I left off... 18/07/07 Incline Bench 35kg 3 x 8Dumbell Bench Press 24 kg 3 x 6Cable Flys 25kg 2 x 8, 1 x 6 (dropped the weight on this to improve form)Military Press 30kg 3 x 6Shoulder Press 14kg 3 x 6Shrugs 24kg 3 x 8Stomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted July 21, 2007 Author Share Posted July 21, 2007 20/07/07 Deadlift 85kg 3 x 6Bent Over Row 50kg 1 x 8, 2 x 6Narrow grip bench 45kg 1 x 6, 2 x 5(this was hard for some reason)Lat Pull Down 60kg 2 x 8, 1 x 7Tricep Extension 28kg 1 x 8, 2 x 7Bicep Curl 18kg 3 x 8Stomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted July 21, 2007 Author Share Posted July 21, 2007 21/07/07 Squats 55kg 3 x 8Lunges 18kg 3 x 8Calf Raise 65kg 3 x 20Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted July 22, 2007 Author Share Posted July 22, 2007 22/07/07 Ran 1.73 miles which is basically around the block from my house. Figured it wouldn't hurt do some cardio once in a while. I can extend my route pretty easily to increase the distance in the future, only real issue is the fact I live halfway up a hill!! Link to comment Share on other sites More sharing options...
benny boy Posted July 23, 2007 Author Share Posted July 23, 2007 23/07/07 Incline Bench 40kg 2 x 6, 1 x 4Dumbell Bench Press 24 kg 2 x 8, 1 x 6Cable Flys 25kg 2 x 8Military Press 30kg 1 x 8, 2 x 6Shoulder Press 14kg 3 x 8Shrugs 26kg 3 x 6Stomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted July 26, 2007 Author Share Posted July 26, 2007 25/07/07 Ran 1.97 miles round Edinburgh in about 20 minutes. Was halfway through this when I realised I'm an idiot and probably should have got in touch with the Edinburgh strength cult! (although I was only there for the night). Link to comment Share on other sites More sharing options...
benny boy Posted July 27, 2007 Author Share Posted July 27, 2007 27/07/07 Deadlift 90kg x 6, 95kg 1 x 6, 100kg 1 x 4Bent Over Row 50kg 3x 8Narrow grip bench 45kg 2x 8 1x 6Tricep Extension 28kg 3x 8 Lat Pull Down 60kg 3x 8Bicep Curl 22kg 1 x 6, 2 x 5 Stomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted July 28, 2007 Author Share Posted July 28, 2007 28/07/07 Squats 60kg 3 x 8 Lunges 22kg 3 x 6 Calf Raise 70kg 3 x 20 Stomach 2 x 20 Ran for 20 minutes at 10 km/hr on the treadmill Link to comment Share on other sites More sharing options...
buzz Posted July 29, 2007 Share Posted July 29, 2007 25/07/07 Ran 1.97 miles round Edinburgh in about 20 minutes. Was halfway through this when I realised I'm an idiot and probably should have got in touch with the Edinburgh strength cult! (although I was only there for the night). Damn right you should have!! Give us a shout next time man, always welcome for some training or to crash for a night or two. Link to comment Share on other sites More sharing options...
benny boy Posted July 29, 2007 Author Share Posted July 29, 2007 29/07/07 2.24 mile run. Link to comment Share on other sites More sharing options...
benny boy Posted July 30, 2007 Author Share Posted July 30, 2007 30/07/07 Dumbell Bench Press 24 kg 3 x 8Incline Bench 40kg 2 x 6, 1 x 5Cable Flys 25kg 2 x 8Military Press 30kg 3 x 8Shoulder Press 16kg 1x 5, 2 x 6Shrugs 26kg 3 x 8Stomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 1, 2007 Author Share Posted August 1, 2007 01/08/07 Deadlift 95kg x 6, 100kg 1 x 4, 105kg 1 x 1Bent Over Row 55kg 1x 6, 2 x 4Lat Pull Down 65kg 3x 6Narrow grip bench 45kg 3 x 8Skullcrushers 25kg 3x 8Bicep Curl 22kg 3 x 6 (my form wasn't great)Lockouts 60kg 24, 16, 17 secondsStomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 3, 2007 Author Share Posted August 3, 2007 03/08/07 Squats 65kg 3 x 8Seated Calf 50kg 3 x 20Lunges 22kg 3 x 8Calf Raise 75kg 3 x 20Stomach 2 x 20 Ran for 7 1/2 minutes at 10 km/hr on the treadmill, but then got extremely hot (because the air con is bust at the gym) and my knees hurt...so stopped Link to comment Share on other sites More sharing options...
benny boy Posted August 7, 2007 Author Share Posted August 7, 2007 07/08/07 Incline Bench 40kg 1 x 8,6, 5Dumbell Bench Press 26 kg 1 x 6,5,3Cable Flys 25kg 3 x 8Shoulder Press 16kg 1x 6, 2 x 7Military Press 20kg 3 x 5 (started doing this seated with the Smith rather than standing with a barbell of a set weight, the aim being to reduce any arching of the back, so 20kg is just the plates not the bar)Shrugs 28kg 1 x 8, 2 x 6Stomach workout 2 x 20 (3kg above the head on this one) Link to comment Share on other sites More sharing options...
benny boy Posted August 8, 2007 Author Share Posted August 8, 2007 08/08/07 Today was tough...but I think it went okay. Deadlift 100kg x 6, 105kg 1 x 4, 110kg 1 x 1Bent Over Row 55kg 3 x 6Lat Pull Down 65kg 3x 7Skullcrushers 25kg 3x 8 (worked on form, and really felt it today, was good)Narrow grip bench 40kg 3 x 6 (due to the bench being in used opted for the Smith, wish we hadn't)Bicep Curl 22kg 3 x 6 (thought my arms were going to break!)Stomach workout 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 10, 2007 Author Share Posted August 10, 2007 10/08/07 Squats 70kg 3 x 8 Seated Calf 55kg 3 x 20 Lunges 24kg 3 x 6 Calf Raise 80kg 3 x 20 Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 13, 2007 Author Share Posted August 13, 2007 13/08/07 Incline Bench 40kg 1 x 8, 7, 6 (slow progress)Dumbell Bench Press 26 kg 1 x 8, 6, 5Cable Flys 25kg 3 x 8Military Press 20kg 1 x 8, 2 x 6 Shoulder Press 16kg 1x 8, 6, 8Shrugs 30kg 1 x 6, 5, 4Stomach workout 2 x 20 (4kg above the head on this one) Link to comment Share on other sites More sharing options...
benny boy Posted August 16, 2007 Author Share Posted August 16, 2007 16/08/07 Again another tough back/arms day... Deadlift 105kg 1 x 5, 110kg 1 x 4, 115kg 1 x 2Bent Over Row 55kg 1 x 8, 7, 6Lat Pull Down 65kg 1 x 8, 6, 5 Narrow grip bench 45kg 1 x 8, 2 x 5 (no training partner today almost dropped it on me!)Skullcrushers 25kg 3x 8Bicep Curl 16kg 3 x 19 (lowered weight, went for form.)Inclined sit up 3 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 17, 2007 Author Share Posted August 17, 2007 17/08/07 Squats 75kg 3 x 8Seated Calf 60kg 3 x 20Lunges 24kg 1 x 8, 2 x 6Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 20, 2007 Author Share Posted August 20, 2007 20/08/07 Deadlift 100kg 2 x 6, 1 x4Bench Press 45kg 3 x 8Shoulder Press 16kg 3 x 8Skullcrusher 25kg 3 x 8Calf Raise 80kg 3 x 20Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 28, 2007 Author Share Posted August 28, 2007 28/08/07 Squats 70kg 3 x 8Bent Over Row 50kg 1 x 8, 2 x6Dips 3 x 10Lateral Raise 8kg 2 x 8, 1 x 7Barbell Curl 25kg 2 x 10, 1 x 8Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted August 30, 2007 Author Share Posted August 30, 2007 30/08/07 Incline Chest Press 40kg 2 x 6, 1 x 5Military Press 20kg 1 x 8, 2 x 7Narrow Grip Bench 45kg 3 x 6Chin Ups -15kg 3 x 6Lunges 18kg 3 x 8Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 4, 2007 Author Share Posted September 4, 2007 04/09/07 Deadlift 100kg 3 x 6Bench Press 50kg 3 x 6Shoulder Press 18kg 3 x 6Skullcrusher 25kg 3 x 8Calf Raise 80kg 3 x 20Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 6, 2007 Author Share Posted September 6, 2007 06/09/07 Squats 75kg 1 x 6, 2 x 8Bent Over Row 50kg 2 x 8, 1 x6Dips 4kg 3 x 8Lateral Raise 10kg 1 x 8, 2 x 6Barbell Curl 30kg 3 x 6Stomach 2 x 20 Link to comment Share on other sites More sharing options...
benny boy Posted September 10, 2007 Author Share Posted September 10, 2007 10/09/07 Incline Chest Press 40kg 3 x 6Military Press 25kg 3 x 6Narrow Grip Bench 45kg 1 x 8, 2 x 6Chin Ups -15kg 3 x 8Lunges 15kg (on a barbell) 3 x 8 Link to comment Share on other sites More sharing options...
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