Good lad, put all that horrible calorie deficit to a discernible use.
Ben's Training Log(1296 posts) (39 voices)
what kind of competition?May 4, 2012 - 11:06 AM #
Bodybuilding, probably the NABBA England.I don't even lift.May 4, 2012 - 01:07 PM #1 like (Harrison)
60mins fasted cardio in the morning. Evening was calves/chest/delts.
Quads/hams.I don't even lift.May 5, 2012 - 10:26 AM #
What's going to be your approach building up to the show? Are you trying to hold current condition or will you bulk a bit first before dieting again?May 5, 2012 - 11:59 AM #
Get shredded, lean bulk, get shredded again. I'll probably Skipload so I can accurately judge what my condition will be like on stage.I don't even lift.May 5, 2012 - 12:59 PM #1 like (ruaidhri)
Have your facial aesthetics changed much with being shredded?
in other words has it made your face look fuarkin joocy?May 5, 2012 - 03:20 PM #
Mirin jaw brah?I don't even lift.May 5, 2012 - 05:28 PM #
1 like (Harrison)
Felt a bit rubbish today with a cold developing, but I had a refeed last night (Dixy chicken bucket and a Mars bar cheesecake) with the intention of going into today looking fuller and hopefully stronger. I always suffer on low carbs, so the last few sessions weren't worth noting. Haven't done enough soft tissue work lately and shoulders have felt a bit dodgy, but I decided I was going to try flat benching a big PB. Why? No idea.
A. Hammer incline - 20kg x 20, 40kg x 5, 60kg x 12 (waiting for a bench)
B. Flat bench - 60kg x 12, 100kg x 8, 120kg x 6 (PB), 130kg x 2 (PB), 135kg x 1 (PB), 120kg x 5, 100kg x 1 (derp)
C. Decline DB bench - 10kg x 15, 20kg x 12, 30kg x 8, 40kg x 5
Really don't like decline bench with DBs, the setup is horrible and it felt uncomfortable on my shoulders. Won't repeat this.
D. Reverse grip tricep pushdowns (Meadows style) - sets of 12 from 30kg to 50kg, 60kg x 9
E1. Seated laterals (partials) - 30kg x 8, 30kg x 8, 30kg x 6
E2. Seated laterals (full) - 10kg x 12, 10kg x 8, 10kg x 6
E3. Standing laterals - 10kg x 10, 10kg x 6, 10kg x 4
E4. Standing laterals (cheating) - 10kg x 10, 10kg x 4, 10kg x 3
F. Face pulls - sets of 12 up to 60kg, 70kg x 8 with mechanical dropset
G. Alternating DB curls (offset grip) - 10kg x 8, 20kg x 8, 24kg x 7 + 3 + 2 (RP)
Good session despite feeling grim, happy with progress on the diet and not far off what I want to look like. Dropping cardio this week, might do intervals on Wednesday but that's it.I don't even lift.May 7, 2012 - 05:20 PM #
well done on bench man! know youre not friends with it."cut down on the cardio jackass."May 7, 2012 - 09:24 PM #
Mad gainz on bench! Always knew you had bigger numbers in you"metal is just gabba for pansies" - HarrisonMay 7, 2012 - 09:37 PM #
Horrific cold so I ditched cardio this week and took it easy.
Abs and arms.
Legs. Started with some single-leg leg extensions to warm up.
A. Single-leg leg press (constant tension) - 40kg x 20, 60kg x 20, 80kg x 20, 100kg x 20, 120kg x 20, 140kg x 15
B. Squats (no lockout) - 60kg x 20, 100kg x 15, 140kg x 8
C. Single-leg leg extensions - 50lbs x 15, 70lbs x 15, 90lbs x 12
D. Seated ham curls - 70lbs x 20, 110lbs x 15, 130lbs x 12, 150lbs x 8 + 3 + 2 (RP)
Felt pretty grim (nearly threw up a couple of times) throughout and so I tried to make this as intense as possible without going too heavy.I don't even lift.May 12, 2012 - 05:51 PM #
On the single-leg leg press, what's the best positioning for your foot? Should it be even closer to the centre of the pad?May 13, 2012 - 01:13 PM #
I found it most comfortably placed just off center, making sure my leg moved naturally and it didn't stress my knees.I don't even lift.May 13, 2012 - 04:54 PM #
Did 3 sets of decline situps to failure and 3 sets of hanging leg raises to failure then went straight in to attempt dat dere bench PB.
A. Flat bench - 60kg x 12, 100kg x 8, 120kg x 6, 130kg x 2 (had 3 or 4 here I think), 140kg x 1 (PB), 100kg x 7, 60kg x 12
B. Hammer incline - 20kg x 12 + 5 + 5 + 5 + 3 + 3
C. Reverse-grip tricep pushdown - 30kg x 15, 50kg x 15, 70kg x 12 + 4 + 2 (RP)
D1. Seated laterals (partial) - 30kg x 15, 12, 8
D2. Seated laterals - 10kg x max reps
D3. Standing laterals - 10kg x max reps
E. Face pulls - sets of 8-12 up to 70kg
F. Alternating curls - 10kg x 12, 20kg x 8, 24kg x 8I don't even lift.May 14, 2012 - 08:57 PM #
Should have 145 or 150 soon based on that rep, may do 531 or Smolov at some point if I get mad about benching again.I don't even lift.May 14, 2012 - 09:01 PM #
Mirin PBs. I've been reading your shoulder health article from a while back as I'm having troubles with mine at the moment. Are you continuing to do (p)rehab work like you outlined in your article?
(This one:http://propanefitness.com/a-guide-to-pain-free-shoulders-guest-article-ben-t/)May 14, 2012 - 09:40 PM #
Dat 3 wheel feelMay 14, 2012 - 09:54 PM #
Thanks! Haven't done a lot of prehab stuff lately, just soft tissue work and avoiding shoulder strain where possible. I'm going to catch up on my mobility and rehab work this week, it's been hard to fit it in with work and dieting. No excuse though, it shouldn't take that long.I don't even lift.May 14, 2012 - 10:15 PM #
well done on the PB man.May 14, 2012 - 10:21 PM #
Grats on the PB.
it's been hard to fit it in with work and dieting
Dieting fucks up everything.May 14, 2012 - 10:25 PM #
A. Donkey calf raises - 60kg x 15, 80kg x 12, 100kg x 12, 120kg x 12, 140kg x 10
B. One-arm machine lat pulldown - 20kg x 15, 40kg x 12, 50kg x 12, 60kg x 8, 70kg x 5 (6th rep was poor), 40kg x max reps, 20kg max reps (wide overhand, underhand, neutral)
C. Kneeling rope rows - 40kg x 15, 60kg x 12, 80kg x 12, 40kg x max reps
D. Meadows rows - sets of 8 up to +25kg
E. Deadlift - 100kg x 12, 140kg x 8, 160kg x 6, 180kg x 3 (derp)
F. Seated cable row - 40kg x 12, 50kg x 12, 60kg x 8 + 4 with cheating
G. Seated ham curls - 90lbs x 15, 130lbs x 12, 170lbs x 8 + 4 + 2, 190lbs x partials, 90lbs x max repsI don't even lift.May 15, 2012 - 09:46 PM #
Abs and arms.
10mins intervals + 40mins steady state.
10mins intervals + 40mins steady state.
Morning cardio: 10mins intervals + 40ins steady state. Evening abs/chest/tris/delts/bis.
A. Flat bench - 60kg x 15, 100kg x 8, 120kg x 5, 130kg x 3, 135kg x 2
B. Hammer incline - 20kg/side x 15, 30kg x 12, 40kg x 10
C1. Machine pec minor dips - 40kg/side x 15, 60kg x 12, 80kg x 12, 100kg x 8
C2. Machine pec dips - 15, 12, 12
D. Reverse grip tricep pushdowns - 40kg x 15, 60kg x 15, 70kg x 10 + 4 + 2 (RP)
E. Constant tension laterals - 10kg x 15, 14kg x 12, 20kg x 10
F1. Seated deadstop laterals (partials) - 30kg x 15, 30kg x 12, 24kg x 10
F2. Seated deadstop laterals - 10kg x 10, 10kg x 8, 10kg x 6
G. Alternating offset grip curls - 10kg x 12, 14kg x 8, 20kg x 8, 24kg x 6I don't even lift.May 21, 2012 - 09:28 PM #1 like (Mehrad)
Early afternoon cardio: 10mins intervals + 20mins steady state. Weight ~ 92.5kg.
Evening calves/back/traps/hams and 20mins steady state.I don't even lift.May 22, 2012 - 02:54 PM #
Nice tweet pick man!I superset my deads with heavy breathingMay 22, 2012 - 03:25 PM #
the 140 bench : D well done!"cut down on the cardio jackass."May 22, 2012 - 03:40 PM #
Are you approaching the bench with a performance mindset? getting some volume in then working up to a heavy double/single?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.May 22, 2012 - 03:42 PM #
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