benny boy

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

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

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

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

18/06/07 Incline Bench 35kg 1 x8, 2 x 6 Cable Flys 35kg 1 x 8, 6, 4 Dumbell Bench Press 24 kg 1 x 6, 2 x 4 Military Press 25kg 3 x 8 Shoulder Press 12kg 3 x 8 Stomach workout 1 x 20, 1 x 10

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.

13/06/07 Deadlift 80kg 1 x 8, 2 x 6 Bent Over Row 40kg 1 x 8, 2 x 6 Lat Pull Down 60kg 1 x 5, 4, 3 Tricep Extension 26kg 3 x 8 Bicep Curl 18kg 1 x 5, 3, 4

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!!

Sadly I can't find anywhere that will ship one to the UK

01/06/07 Rotary calf machine 45 kg 3 x 20 Squats 40kg 3 x 8 Lunges 16kg (dumbell in each hand) 2 x 8, 1 x 6 Calf Raise 62.5kg 2 x 20, 1 x 15 Jack Knife Sit Ups 3 x 20 Somehow I've got to play football (soccer) tomorrow!

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

28/05/07 Bench Press 40 kg 1 x 8, 2 x 6 Incline Bench 37.5kg 1 x 6, 2 x 5 Cable Flys 35kg 1 x 6, 2 x 4 Military Press 10kg 2 x 7, 1 x 5 Shoulder Press 14kg 2 x 6, 1 x 4 Incline sit up 1 x 20, 2 x15 Not a good day.

25/05/07 Lunges 16kg (dumbell in each hand) 3 x 6 Squats 35kg 3 x 8 Calf Raise (using a box and the smith machine) 60kg 2 x 20, 1 x 15 (ow!) Wrist Curl 25kg 3 x 8 Jack Knife Sit Ups 2 x 20, 1 x 15

This has been mine for a while now. http://buzznet-34.vo.llnwd.net/assets/users16/ctznsmith/default/desktop--large-msg-117996064783.jpg

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

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

16/05/07 Deadlift 75kg 1 x 8,7,5 Bent Over Row 37.5kg 3 x 6 Lat Pull Down 55kg 1 x 8, 2 x 6 Tricep Extension 26kg 3 x 8 Bicep Curl 14kg 3 x 8 Lock outs 65kg 3 x 5 secs (...uh oh no grip!) Incline Sit ups 2 x 20, 1 x 10

When I was under-weight I had pretty bad circulation. But I started taking some Ginkgo root tablets (for about a month) and obviously gained weight and started exercising more and now it isn't a problem

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

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

I've hit a bit of a plateau...stuck at about 200lbs. But when I get back from India I am going to eat and train with renewed vigour I hope. When is the end of the contest again?

02/05/07 Incline Chest Press 120 2 x 8, 1 x 6 Dumbell Flys 50 lbs 1 x 6, 2 x 5 Military Press 60 lbs 1 x 6, 5, 4 Shoulder Press 50 1 x 4, 2 x 5 Tricep extension 80 1 x 10, 90 1 x 5

26/04/07 Deadlift 150lbs 3 x 6 Bent Over Row 95lbs 1 x 8, 2 x 7 Lat Pull Down 100 3 x 8 Tricep Extensions 90 1 x 10, 2 x 8 Bicep Curl 80 3 x 6

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.

A bottle container of some form that has a section for storing powder (e.g. protein powder etc) and then another section for storing liquid (e.g. juice or water) and then when you need it you can mix the two together?