Ben's Training Log

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Ben's Training Log

(1296 posts) (39 voices)

Started 2 years ago by Ben
Latest reply from Harrison

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MongSquat

Mmmmm
Posts: 1,409

Good lad, put all that horrible calorie deficit to a discernible use.

May 4, 2012 - 10:50 AM #

2 likes (Harrison, Ben)
Joe

Propane Athlete
Posts: 844

what kind of competition?

May 4, 2012 - 11:06 AM #
Ben

Editor
Posts: 2,199

Bodybuilding, probably the NABBA England.

I don't even lift.

May 4, 2012 - 01:07 PM #

1 like (Harrison)
Harrison

Forever Smolov
Posts: 3,124

Ben said:
Going to do a competition in September, a few people said I should and I may as well commit to something now.

"cut down on the cardio jackass."

May 4, 2012 - 02:44 PM #

2 likes (Ben, Joe)
Ben

Editor
Posts: 2,199

4/5/12

60mins fasted cardio in the morning. Evening was calves/chest/delts.

5/5/12

Quads/hams.

I don't even lift.

May 5, 2012 - 10:26 AM #
Ian

Propane Athlete
Posts: 860

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 #
Ben

Editor
Posts: 2,199

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)
Not Gay

Possibly Gay
Posts: 113

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 #
Ben

Editor
Posts: 2,199

Mirin jaw brah?

I don't even lift.

May 5, 2012 - 05:28 PM #
Not Gay

Possibly Gay
Posts: 113

Ben said:
Mirin jaw brah?

May 7, 2012 - 02:44 AM #

1 like (Harrison)
Ben

Editor
Posts: 2,199

7/5/12

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 #

3 likes (Joe, Mehrad, JamesM)
Harrison

Forever Smolov
Posts: 3,124

well done on bench man! know youre not friends with it.

"cut down on the cardio jackass."

May 7, 2012 - 09:24 PM #

1 like (Ben)
Yusef

Editor
Posts: 3,167

Mad gainz on bench! Always knew you had bigger numbers in you

"metal is just gabba for pansies" - Harrison

May 7, 2012 - 09:37 PM #

1 like (Ben)
Ben

Editor
Posts: 2,199

Horrific cold so I ditched cardio this week and took it easy.

10/5/12

Abs and arms.

11/5/12

Calves/chest/delts.

12/5/12

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 #
Chris

Member
Posts: 25

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 #
Ben

Editor
Posts: 2,199

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 #
Ben

Editor
Posts: 2,199

14/5/12

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 8

I don't even lift.

May 14, 2012 - 08:57 PM #

3 likes (MongSquat, Mehrad, Jefro_Sho)
Ben

Editor
Posts: 2,199

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 #

3 likes (MongSquat, Jefro_Sho, Harrison)
John

Member
Posts: 182

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 #

2 likes (Ben, Harrison)
MongSquat

Mmmmm
Posts: 1,409

Dat 3 wheel feel

May 14, 2012 - 09:54 PM #

3 likes (Ben, Jefro_Sho, Harrison)
Ben

Editor
Posts: 2,199

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 #
mrstruan

Member
Posts: 289

well done on the PB man.

May 14, 2012 - 10:21 PM #

1 like (Ben)
Jack P

Member
Posts: 26

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 #

1 like (Ben)
Jefro_Sho

Vigilante
Posts: 526

Jack P said:
Grats on the PB.

it's been hard to fit it in with work and dieting

Dieting fucks up everything.

Except bench PB's

May 15, 2012 - 12:10 AM #

2 likes (Jack P, Ben)
Ben

Editor
Posts: 2,199

15/5/12

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 reps

I don't even lift.

May 15, 2012 - 09:46 PM #
Ben

Editor
Posts: 2,199

16/5/12

Abs and arms.

17/5/12

Calves/chest/delts.

18/5/12

Legs.

19/5/12

10mins intervals + 40mins steady state.

20/5/12

10mins intervals + 40mins steady state.

21/5/12

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 6

I don't even lift.

May 21, 2012 - 09:28 PM #

1 like (Mehrad)
Ben

Editor
Posts: 2,199

22/5/12

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 #
Ziga

Member
Posts: 595

Nice tweet pick man!

I superset my deads with heavy breathing

May 22, 2012 - 03:25 PM #

1 like (Ben)
Harrison

Forever Smolov
Posts: 3,124

the 140 bench : D well done!

"cut down on the cardio jackass."

May 22, 2012 - 03:40 PM #

1 like (Ben)
Jonny

Editor
Posts: 1,866

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 #