Ben's Training Log

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Ben's Training Log

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Started 2 years ago by Ben
Latest reply from Harrison

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Ben

Editor
Posts: 2,195

I think I know some of you peripherally through either Harrison or Harry. I enjoyed reading your articles and logs, you have similar ideas to me on training and nutrition. I've been training for about two years now, and I'm gently dieting down from 235lbs at 6'.

I am following an intermittent fasting protocol (16/8) with fasted training (10g BCAAs peri/para workout).

Current stats
Bodyweight - 97kg? (haven't weighed in for a few weeks, been going by the mirror, I'll update this)
Front squat - 150kg x 1
Back squat - 180kg x 1
Deadlift - 195kg x 1 (both traditional and sumo)
Bench - 120kg x 2 (I've made no progress on this for nearly a year due to shoulder injuries)
OHP - 90kg x 1
Power clean - 100kg x 1

Fun stuff
Leg press - 350kg x 15+8+5 (RP)
Rack pulls - 180kg x 14

My supplementation is as follows:

Nootropics
- 10mg x 3 Vinpocetine
- 150mg x 3 DMAE Bitartate (dosed pre-workout)
- 600mg x 1-3 Aniracetam
- 1mg-2mg L-Tyrosine (dosed pre-workout)

Ergogenics
- 5mg Creatine Monohydrate (dosed post-workout)
- 2mg Beta Alanine (dosed pre-workout)

Vitamins and Minerals
- USANA Essentials multi-vitamin
- 5000iu Vitamin D3

Other
- 2g Glucosamine

Diet follows a carb cycling approach with 300g+ protein fixed (according to MyNetDiary on average I get over 340g, not including 30g BCAAs), 100-200g fats, and 100g-400g carbs. Low-carb is tough for me, but I feel I need a period of reduced carbs to regain some insulin sensitivity. It seems to be working, because taking in carbs now leaves me looking very vascular and full, rather than soft and bloated.

A typical day of eating would be something like this: 600g chicken breast with 100g pasta (uncooked weight) and 2tbsp EVOO for lunch; protein pudding with 3 scoops casein, instant coffee powder, 200ml coconut milk, and blueberries.

Training
The chest + shoulders + tris/back + bis/legs split has been my default for a long time, with variations on rest periods. Recently I've moved shoulders to a separate day, so it looks like this: shoulders/chest/back + bis/legs. Triceps are usually trained with chest, but I sometimes do tricep work with shouders. I don't take any rest days with this split so everything gets hit roughly twice a week.

I don't even lift.

January 21, 2011 - 06:08 PM #
Ben

Editor
Posts: 2,195

21/01/11

OHP - 55kg x 10 (activation) + 3 + 3 + 3 + 2 + 2 + 2 (12)

Shoulder circuit
Dead-stop lateral raises - 14kg x 12-14
Standing lateral raises - 14kg x 8-10
Dead-stop front raises - 14kg x 10-12
Standing front raises - 14kg x 6-8

x3

Rear delt machine - 3 sets of 100lbs-140lbs x 20
Dip machine reverse shrugs - 3 sets of 60kg-80kg x 10-12

I don't even lift.

January 21, 2011 - 06:18 PM #
Ben

Editor
Posts: 2,195

22/01/11

Reverse-grip bench: 90kg x 4 (activation) + 3 + 3 + 2 + 2 + 2 (12)

Dead-stop flys: 10kg x 10-12 (light to avoid shoulder strain, focusing on slow negatives)
Machine flys: 100lbs x 15-20
Dead-stop tricep extensions: EZ curl bar + 10kg x 15 (activation) + 5 + 5 + 5 (15)
Face pulls: 3 sets of 35-45kg x 10-12
Dips: BW x 15 + 5 + 5 (Myoreps style)

Finished with some straight-leg hanging leg raises.

I don't even lift.

January 21, 2011 - 06:18 PM #
Yusef

Editor
Posts: 3,160

Nice lifts, and I'd agree with the initial low carb phase depending on your current bodyfat level.

Shoulder circuit sounds inspired by Clay Hyght's triad (Lateral raises, front raises, OHP supersetted for 12 reps each)

"metal is just gabba for pansies" - Harrison

January 21, 2011 - 06:24 PM #
Ben

Editor
Posts: 2,195

Thanks for the feedback. I ripped the shoulder circuit from one of CT's training lab videos. I really like the dead-stop versions of the raises. With the standing lateral raises I can do 28kg for reps, but I suspect my traps contribute a lot to this, the dead-stop laterals really hit the muscle at the start of the movement and you can't cheat.

I don't even lift.

January 21, 2011 - 06:47 PM #
Ben

Editor
Posts: 2,195

Lats

Wheels

I don't even lift.

January 21, 2011 - 07:54 PM #
Ben

Editor
Posts: 2,195

Front lat

Front double bi

I don't even lift.

January 21, 2011 - 07:54 PM #
Ben

Editor
Posts: 2,195

MM

The lighting is pretty dire in my room, but hopefully these give some indication of where I'm at in terms of bodyfat etc.

I don't even lift.

January 21, 2011 - 07:54 PM #
Jonny

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Posts: 1,862

nice lifts, welcome to the forum

Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.

January 22, 2011 - 12:04 PM #
Ben

Editor
Posts: 2,195

Thanks, Jonny!

23/01/11

Back squat: 60kg x some, 100kg x 5, 140kg x 3, 160kg x 1 (went up easily), dumped 170kg when my hamstring felt tight, 140kg x 3, 120kg x 5
Deadlift: 100kg x 3, 140kg x 3, 160kg x 3, 180kg x 4 (could've got 5 but I stopped the set when the rep speed slowed down)
Power clean: 60kg x 3, 80kg x 1, 90kg x 1 (flew up), 3 sets of 60 x 3
Snatch: 3 sets of bar x 3 (no bumper plates or platforms at my gym, practising technique)

Finished with cable crunches and straight-leg hanging leg-raises.

Decided to have a high-carb day, it'll end up being about 200g P/600g+ C coming from oats, pasta, and rice. Started the fast earlier last night to accomodate an early feeding window today.

I don't even lift.

January 22, 2011 - 12:15 PM #
Ben

Editor
Posts: 2,195

24/01/11

Neutral grip chin-ups: 8 + 6 + 6 + 4 + 4

Dead-stop DB rows: 40kg x 8, 55kg x 8 (holding the contraction, slow negative)
Pinwheel curls: 17.5kg x 8, 26kg x 15
One-arm preacher curls: 3 sets of EZ bar + 5kg x 5 (very slow reps, squeezing at the top and during negative)
Pulley rows w/ rope: 70kg x 12, 80kg x 10, 60kg x 15
Face pulls: 3 sets of 30-45kg x 8-12

Did some straight-leg hanging leg raises and rope/band curls for volume at various points.

I don't even lift.

January 23, 2011 - 03:43 PM #
Yusef

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Posts: 3,160

Gunz & abz day.

"metal is just gabba for pansies" - Harrison

January 23, 2011 - 04:01 PM #
Ben

Editor
Posts: 2,195

I have to admit after a late night out I felt a Hollywood workout was in order. I like doing back after legs now, my lats get hit with the deadlifts which I can then feel the next day.

I don't even lift.

January 23, 2011 - 04:03 PM #
Harrison

Forever Smolov
Posts: 3,121

Front lat is big, but you dont even look tense in MM. grip it and rip it son. Need to bring out all your neck musculature and put your ugliest face on.

If your gonna practice snatch with the empty bar id recommend the following:
think of it as a few things, 1st is to learn the pulling technique 2nd is to learn the positions ie the starting pull, the second pull (where the bar is on your legs when you explode up), and the catch (and feet positions). you could mix it up a bit by like holding the bottom position making sure your deep and good overhead position . doing hang cleans from different heights will sort of educate your hips (a lot like making love to a beautiful woman {feminista}) and 3rd start with a hook grip and when you go to catch it overhead swap to a normal grip - this is good to drill from hang (im sure you know but hook grip is essentially thumb around the bar 1st and 2nd finger over the thumb (or as many fingers as you can get over it)) this happens when you drop under the bar, you just sort of swap your thumbs out without fully letting go

"cut down on the cardio jackass."

January 24, 2011 - 08:55 PM #
Ben

Editor
Posts: 2,195

Thanks, Harrison, that's a lot for me to work on, but it helps. I've basically just been doing second pulls and trying to explode the bar up. I might make a trip to Goldstar for the platforms so I can have a proper go at it.

And yeah, I didn't really tense for the MM, it feels like such a twatty pose.

25/01/11

Decided to deload this week.

OHP - 40kg x 15 + 5 + 5 + 3 + 3 + 3
Standing laterals: 14kg x 15, 28kg x 8, 26kg x 8, 22kg x 6, 17.5kg x 6
Rear delt machine: 4 sets of 90lbs-140lbs x 15-20
Face pulls: 3 sets of 30kg-50kg x 8-12
Rope overhead extensions: 30kg x failure

Added some lower trap work and stuff like band pull-aparts in here somewhere.

26/01/11

DB low-incline press: 22kg-30kg x 8
Machine flyes: a couple of sets of 80lbs-100lbs x 15-20
Voyer shrugs: 4 sets of 20kg-50kg x 12
Pushups: some sets with a medium band x 15, then some sets of bodyweight x 15

Then a lot of boring light tricep work to get blood into the muscles, pushdowns, rope kickbacks etc.

What are Voyer shrugs you ask?

http://www.t-nation.com/free_online_article/sports_body_training_performance/mondays_with_thibs_the_voyer_shrug_1

I don't even lift.

January 25, 2011 - 11:02 AM #
Yusef

Editor
Posts: 3,160

You basically lateral raise more than I deadlift.

"metal is just gabba for pansies" - Harrison

January 25, 2011 - 02:55 PM #
ruaidhri

Big
Posts: 1,559

lol i'd like to see your form on the 26k lateral raises.

what benefits did you get from the voyeur rows? find it hard to believe that your bench will go up if you do them like it says in the link you gave. but i have quite a pronounced shoulder anteriority so i'm gonna give these a go to try and tackle this.

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold Schwarzenegger

"the ones wanting to be 'toned' still have bodybuilding goals, they just don't realise it" - Yusef

January 25, 2011 - 04:30 PM #
Ben

Editor
Posts: 2,195

I do them to hit the middle traps and rhomboids, and as a corrective/preventative exercise. I don't know how it'll affect your bench, I do them for variety and to keep my shoulders healthy. Another trap exercise I like is lying row machine shrugs. Again you can do it for shoulder health by beginning the movement with scapular retraction.

I don't even lift.

January 25, 2011 - 08:04 PM #
Ben

Editor
Posts: 2,195

27/01/11

Leg press - 310kg x 16
Standing leg curls - 30kg x 5, 60kg x 5
Seated leg curl - 40kg x 20
RDLs - 100kg x 5, 140kg x 8
Lunges - a lot (was tempted to do these in the carpark, wearing spandex)

Face pulls - 30kg x 8, 45kg x 8, 60kg x 8

Did some behind-the-back cable laterals to demonstrate them to a dude I got talking to about training.

Decided to have another high carb day before I drop carbs lower for the next couple of weeks. Macros will be about 300g P/700g C/trace F.

I don't even lift.

January 26, 2011 - 01:52 PM #
Yusef

Editor
Posts: 3,160

What were your carb sources? very difficult to get 700g carb without the fat adding up fast

"metal is just gabba for pansies" - Harrison

January 26, 2011 - 02:31 PM #
Ben

Editor
Posts: 2,195

Pasta/potatoes/rice cakes, had a can of Pepsi that was lying around. Fat should be under 40g, that's including the steak I'm having. Actually, I realise "trace" is a poor word to use, I mean minimal.

I don't even lift.

January 26, 2011 - 03:33 PM #
Ben

Editor
Posts: 2,195

28/01/11

Neutral grip pull-ups: 8 + 2 + 2 + 2 + 2 + 2 + 2
Kroc rows: 40kg x 8, 55kg x 20 (biggest DBs in the gym unfortunately)
Pinwheel curls: 14kg x some, 26kg x 12
Rope pulley rows: 60kg x 15, 75kg x 12, 90kg x 10
Machine curls: 3 sets of 40kg x 5
DB preacher curls: some sets of 10kg x 10-12 (slow tempo, squeezing at the top)
EZ-bar reverse curls: a couple of sets of bar + 20kg x 12-15
Machine lat pulldown: 20kg a side x 8, 40kg x 6, 50kg x 6

Ridiculous pump/vascularity from the high-carb day yesterday. Will be dropping carbs entirely today, but inevitably there will some incidental carbs from the cheese and casein powder.

Used coconut oil for the first time today, 2tbsp in coffee was nice and a good replacement for cream.

I don't even lift.

January 27, 2011 - 05:16 PM #
Ben

Editor
Posts: 2,195

29/01/11

Band pull-aparts, snatches.

Clean + press - 40kg, 50kg, 60kg, 70kg, 75kg (sets of 3)

Lateral raises: 16kg x 15, 26kg x 10 + 6 + 4 (RP)
Rear delt machine: 80lbs x 20, 120lbs x 20, 140lbs x 20
Face pulls: 35kg x 10, 45kg x 8, 55kg x 8, 65kg x8
Lying lateral raises: 10kg x 15, 10kg x 10, 8kg x 15, 8kg x 15
Front raises: 10kg x 12, 16kg x 10 + 6 + 3 (RP)
Straight-bar pushdowns: 30kg x 20, 40kg x 15
Dips: BW x 12, +20kg x 5, +30kg x 5
Rope extensions: 30kg x failure

I don't even lift.

January 28, 2011 - 10:30 AM #
Ben

Editor
Posts: 2,195

Realised my computer date is a day ahead...

29/01/11 (for real this time)

Reverse grip bench: bar x loads, 60 x 20, 80 x 5, 90 x 3, 100 x 1, 90 x 3, 80 x 5
Straight-bar pushdowns: 30kg x 20, 45kg x 15
Dips: BW x 5, +20kg x 5, +30kg x 5, BW x 15, BW x 10
Lying row machine shrugs: 25kg x 15, 50kg x 12, 65kg x 12, 75kg x 12
Tate presses: 16kg x 12, 17.5kg x 12, 20kg x 12, 24kg x 5, 16kg x 10
Overhead rope extensions: a bunch
Face pulls: 35kg x 12, 45kg x 10, 55kg x 8, 65kg x 8

I don't even lift.

January 29, 2011 - 02:11 PM #
Ben

Editor
Posts: 2,195

Scrub that shitty MM, here's a better one.

I don't even lift.

January 29, 2011 - 02:53 PM #
Yusef

Editor
Posts: 3,160

You look like you're in a courtroom/school/young offenders institution.
Looking leaner.

"metal is just gabba for pansies" - Harrison

January 29, 2011 - 10:10 PM #
Ben

Editor
Posts: 2,195

I think Men at Work doubles up as a young offenders institution!

I don't even lift.

January 30, 2011 - 12:12 PM #
Ben

Editor
Posts: 2,195

30/01/11

Got in the house at 4am, perversely I had a better workout than when I get 8 hours of sleep...

Rack-pulls: 100kg x 3, 140kg x 3, 180kg x 3, 220kg x 3, 250kg x 1
DB rows: 40kg x 5, 55kg x 10

Did about 30-40 chin-ups with various grips between sets. There was a lot of bicep work too, but fuck writing that up.

I don't even lift.

January 30, 2011 - 01:54 PM #
ruaidhri

Big
Posts: 1,559

looking very good but still don't look like you're tensing as much as possible lol, you look far too relaxed for a most muscular

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer" - Arnold Schwarzenegger

"the ones wanting to be 'toned' still have bodybuilding goals, they just don't realise it" - Yusef

January 30, 2011 - 02:44 PM #
Ben

Editor
Posts: 2,195

Aye, could do with a bit more practise on that one.

31/01/11

Skipped legs today, haven't had enough sleep lately to do them justice.

OHP - 45kg x 12 + 3 + 3 + 2 + 2 + 2

Did basically the same shoulder circuit I mentioned before, but lighter. Finished with 100 reps of 20kg on the lateral machine, and sets of 20 on the rear delt machine.

Adding some carbs back in tomorrow, I've been under 50g a day (from fruit and cottage cheese mainly) since my last high-carb day. I think I need around 100g a day to function properly.

I don't even lift.

January 31, 2011 - 07:19 PM #

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