739 replies to this topic

[Ben]

Ok so i've been away from this log for a while now!

For anyone thats reading, i started university this september at Brunel (west london) studying Sports Science Bsc, and is going well so far

Here's some of my workouts recently..

First Workout

Back Squat:
3 x 5
90kg

Shoulder Press:
3 x 5
64kg

Power Clean:
5 x 3
69kg

Pullups:
5 x 3
BW + 10kg

Ring Dips:
3 x 5
BW

----------------------------------------------

Workout 2

Back Squat
3 x 5
95kg

Bench Press
3 x 5
75kg

Deadlift
1 x 5
144kg

Ring Dips
4 x 8
BW

Chinups
4 x 6
BW + 10kg

------------------------------------

Workout 3

Back Squat
3 x 5
100kg

Bench Press
3 x 5
80kg

Deadlift
1 x 5
140kg

Dips
3 x 8
BW + 15kg

Chinups
1 x 3
BW + 15kg

--------------------------

Workout 6

Back Squat
3 x 5
105kg

Shoulder Press
67.5kg x 4 + 1 Push Press
67.5kg x 3 + 2 Push Press
65kg x 3 + 2 Push Press

Power Clean
3 x 3
77.5kg

Weighted Dips
3 x 5
+22.5kg

Weighted Pullups
5 x 3
+15kg

----------------------------------

Workout 5

Back Squat
3 x 5
110kg

Bench Press
3 x 5
85kg

Deadlift
1 x 5
145kg

Weighted Dips
2 x 8
BW + 15kg
2 x 6
BW + 15kg

Weighted Pullups
3 x 5 10kg

----------------------------------

Workout 6

Back Squat
3 x 5
112.5kg

Shoulder Press
3 x 5
65kg

Power Clean
5 x 3
80kg

Weighted Dips
3 x 5
+ 25kg

Weighted Chins
5 x 3
+ 17.5kg

------------------------------

Workout 7

Back Squat
3 x 5
115kg

Bench Press
3 x 5
87.5kg

Deadlift
1 x 5
150kg

Weighted Dips
3 x 8
BW + 17.5kg
1 x 5
BW + 17.5kg

Weighted Chins
3 x 4
BW + 12.5kg

----------------------------

Workout 8

Back Squat
3 x 5
120kg

Shoulder Press
3 x 5
65kg

Power Clean
3 x 3
85kg

Weighted Dips
3 x 5
BW + 26.25kg

Weighted Chins
5 x 3
BW + 20kg

----------------------

Workout 9

Back Squats
3 x 5
120kg

Bench Press
3 x 5
90kg

Deadlift
1 x 5
155kg

Weighted Dips
BW + 20kg
3 x 8

Weighted Chins
BW + 20kg
3 x 5

-------------------------

Race to 100 pullups and 200 dips.

I was surprised with my pullup endurance! am in pain today!

-------------------------

I had DOMS for several dayas after that previous workout.

Yesterday....

10 Rounds of

10 Dips + 10KG
5 Pullups + 10KG

3 x 15 Pushups between Chairs
3 x 15 1 Arm Rows + 25KG

I then stacked 7 chairs (each weighing about 3kg) on top of themselves in the kitchen, and walked up and down the corridor carrying them

5 Rounds of
40m (there and back)
x 5
60s Intense Skipping


Circuit with 2 x 10kg Plates

4 Rounds of

10 x Lateral Raises
10 x Upright Rows
10 x Lateral Raises
10 x Bicep Curls
10 x Lateral Raises
10 x Shoulder Press
10 x Lateral Raises
40m x 5 Farmers Walks

Carrying the chairs + skipping got my heart pounding.

------------------------------------------

Dips

rest = changing plates <15 seconds.

10 x BW
5 x BW + 5kg
5 x BW + 10kg
5 x BW + 15kg
5 x BW + 20kg
5 x BW + 25kg
5 x BW + 30kg
5 x BW + 25kg
5 x BW + 20kg
5 x BW + 15kg
5 x BW + 10kg
5 x BW + 5kg
10 x BW

Pullups

40m Chair carry ~25kg
100 x sprint skip
x 4

2 x 10kg Farmers Walks 40m
100 x sprint skip
x 3

Chair Pushups

5 x BW + 30kg
4 x BW + 25Kg
3 x BW + 20kg
3 x BW + 10kg
3 x BW

1 Arm Shoulder Press

Sets/Reps with 2 x 10kg plates each hand.

Sprint Skipping to finish

Done!

[Ben]

1/3/11

Pullups
4 x BW w/ 90s Rest
15 / 9 / 5 / 6

Seated Rows
4 x 8 w/ 60s Rest
60KG

1 Arm Rows
4 x 8 w/ 60s Rest
30KG ea.

Dips
4 x BW w/ 60s Rest
15 / 10 / 7 / 7

DB Bench Press
4 x 8 w/ 60s Rest
22KG

Pushups
4 x 15 60s Rest
BW

[Ben]

Deadlifts
3 x 140kg
1 x 160kg

Dips
5 x 5
90s Rest
+ 20KG

Chinups
5 x 5
90s Rest
+ 10KG

DB Bench Press
5 x 5
90s Rest
28KGs

Wide Pullups
5 x 5
90s Rest
BW

[Ben]

Friday Circuit Day

COMPLEX

6 x Hang Power Clean
3 x Push Press
6 x Bent Over Row
3 x Push Press
6 x Back Squat
3 x Push Press

60KGs - Don't Drop Bar

90s REST

x 4 ROUNDS

---------------------------------

015 x Pushups
100 x Speed Skips
Max x Pullups
010 x Dips
100 x Speed Skips
80m x 25KG Chair Carry
010 x Burpees
010 x Double Unders

90s REST

x 5 ROUNDS

[Ben]

Been away for a while. Little update;

Doing a body part split which looks like this:

Routine:
Monday - Quad/Hamstring Strength
Tuesday - Chest Size
Wednesday - Sprints
Thursday - Back Size
Friday - Sprints
Saturday - Shoulders Size
Sunday - Arms Size

Finishing most workouts with some heavy shrugs to build up my traps.

I now weigh about 182lbs, and probably ~10% bodyfat. I'm very happy with how things are going. Following the www.leangains.com 16/8 intermittent fasting diet, which i enjoy and find has worked well.

Daily Plan:
8am Wake
Aminos
9am-10am Strength
Aminos
10am-11am Light Cardio (unless it's a Sprint session)
11am Breakfast
2:30pm Lunch
6:30pm Dinner

Supplement List:Mega Green Tea Extract
Fish Oils
Vitamin D3
Essential Amino Acids
L-Leucine
Multivitamin
82% Concentrate Whey Protein
Nutrex Lipo 6x (just started taking)

Todays Workout:
ARMS

1A Pullups
20 Strict Wide Grip Pullups
16 Strict Underhand Chinups
10 Strict Neutral Grip Pullups
8 Strict Wide Grip Pullups

1B Close Grip Bench Press
60kg x 15/10/10/10 reps

2A Reverse Grip Curl Drop Sets
30kg x 8
25kg x 6
20kg x 6
x 3 Sets

2B Seated OverHead French Press
30kg x 15/10/10 reps

3A Barbell Curls
30kg x 15/15/15 reps

3B Close Grip Pushups
15/15/15 reps

4A Reverse Grip 21 Curls
20kg x 21/21/21 reps

4B Bench Dips
20kg x 12/12/12 reps

---------------------------------------------------------------------

5 Mile mixed-terrain Walk with 20kg Backpack - Completed in 60 minutes

---------------------------------------------------------------------

Two Summers ago when i weighed 11.5 stone and was the fittest i've been (apart from today) i accomplished my personal record of 16 wide grip strict pronated pullups, about 2-3 weeks ago, i once again hit 16 reps, the next session i hit 17, the next i hit 18. I have just got back from a messy drunken-no-exercise week in cornwall on a private beach with 3000 other students, and hit 20! I'm very happy with this, as it has been a long term goal. And will now aim for 25. I have stopped doing <5 rep sets with heavy weights for pullups, and my back has never been wider than it is now.

Like i said above in most sessions i finish with absolutely trashing my traps with barbell shrugs, forcing reps and overloading them, as i see them as a muscle similar to your calves/forearms in that they can endure a lot. My traps have grown ridiculously, along with my forearms.

I have a week holiday booked July 31st to Tenerife which gives me 41 days to get down to my target goal of 178lbs!

------------------------------------------------------------------------


Not the best photo to portray my size, and i have just been out for a father's day meal, where i had my fortnightly cheat meal which was a lush chocolate brownie, honeycomb icecream, strawberries and warm fudge sauce

Attached Files

•  19th june 11.jpg   21.3K   11 downloads

[Ben]

Sounds like you've had a lot to deal with! glad you've stuck with it though mate! yeah i found leangains exploded my motivation!

How about we get these training logs back under action!

Today was Legs day, my chest infection is unfortunately getting worse.

Back Squat
110kg x 25 reps
12/7/6 reps

Front Squat
70kg x 30 reps
10/10/10

Deadlifts <15 seconds rest between efforts
160kg x 2 sets x 1 rep
150kg x 3 x 1 rep
140kg x 1
130kg x 1
110kg x 3

Deadlift x 1 rep + Shrug x 10 reps
70kg x 5 straight sets
60s rest
70kg x 5 straight sets

Didn't complete the workout as planned, felt sluggish and quite ill/in pain :S

[FK Pimp]

get to the docs - i had the same problem and ended up going in a downward spiral to the point that I almost collapsed on a short run.
ended up on steroidal inhaler, antiB's etc.

[Ben]

I'm ashmatic and deal with it couple times a year, just upped my dosage of inhalations, was pretty bad last night tho, didn't get much sleep.

Wake 7:00am

Gym 8:00am

Chest

Decline Ring Pushups (Focusing on 'Flie' action)
15/10/10/8/7 reps

Incline Dumbbell Bench
2 x 20kgs
15/13/12 reps

Flat Dumbbell Bench
2 x 20kgs
15/13/12 reps

Decline Dumbbell Bench
2 x 20kgs
15/10/13 reps

Deadlift Hold + As Many Shrugs as Possible
160kg x 30s
140kg x 30s
130kg x 30s
110kg x 30s
70kg x 30s

6 Mile Cycle in 40 minutes (several hills)

Trained a mate in the gym for 90 minutes then

5 Mile Cycle home, different route.

Ready for bed!

[Ben]

Had a few days off recently..

Shoulders

Clean and Jerk
70kg x 10/8/6/6 reps

Power Snatch
50kg x 13/14/13
Supersetted with
Military Press
50kg x 10/10/10

Upright Row
50kg x 14/13/13
Supersetted with
Dumbbell Press
20kg x 10/10/10

Shrugs
130kg x 15/15/15/15

[Ben]

Arms

1A Pullups
19/16/12 reps
1B Close Grip Bench
70kg x 10/10/10 reps

2A Reverse Curl Drop Sets
30kg x 10 / 25kg x 8 / 20kg x 6 = 1 set. 3 sets.
2B French Press
30kg x 15/15/15 reps

3A Barbell Curls
30kg x 15/15/15 reps
3B Diamond Pushups
15/15/15 reps

4A Reverse Grip 21's
25kg x 21/21/21
4B Slow Bench Dips
10kg x 15/15/15

[Ben]

Chest

Decline Ring Pushups
15/13/10/12 reps

Incline DB Bench
2x20kgs x 20/20 reps

Flat DB Bench
2x20kgs x 20/15 reps

Decline DB Bench
2x20kgs x 15/13/12 reps

Shrugs
160kg x 30 seconds
150kg x 30 seconds
130kg x 30 seconds
110kg x 30 seconds
70kg x 30 seconds
70kg x 30 seconds
70kg x 60 second hold

[Ben]

Pullups
20/12/9/9 reps

T-Bar Row
60kg x 13/14/13 reps

Bent Over Row
70kg x 10/10/10 reps

Snatch Grip Deadlifts
120kg x 5/5/5 reps

Kroc Dumbbell Rows
25kg x 40 reps left/right

Shrugs
70kg x 50/50 reps

[Ben]

Friday

~45 minutes of Sprint efforts

Sunday

Pullups
19/12/11 reps

Close Grip Bench Press
80kg x 6/6/6 reps

Reverse Curl Drop Sets
3 x 35kg x 5 / 30kg x 5 / 25kg x 5

French Press
35kg x 10/10/10 reps

Curls
35kg x 10/8/8 reps

Close Grip Pushups
3x15

Finished with some 21's and bench dips

[Ben]

After doing my last split workout for about 7-8 weeks now, my motivation is starting to descend, so i thought i'd change it up to give myself a boost, with only 4 weeks till my holiday, sprints and burpees will be my new friends...

Back Squat / Burpee Combo

120kg x 5 / Burpees x 10
110kg x 6 / Burpees x 10
100kg x 7 / Burpees x 10
90kg x 8 / Burpees x 10
80kg x 9 / Burpees x 10

Hanging Ab Raises x 30 seconds
80kg Shrugs x 30 reps
x 3

Reverse Sprints
60m x 4 (120s rest between)
30m x 4 (60s rest between)

15m x 10
60s Rest
x 4

[Ben]

Deltoids, Biceps and Triceps

Tri-Set Number 1

60kg Clean and Jerk x 12/4/6/7
Chinups x 12/10/10/10
70kg Close Grip Bench 8/6/6/6

Tri-Set Number 2

60kg Push Press x 16/16
30kg Rev Curl x 12/12
110kg Shrugs x 16/16

Had to stop workout due to other commitments...

[Ben]

Chest and Back

SuperSet 1

Ring Dips x 10/7/8/8/10 reps
15kg Chinups x 5/5/5/5/5 reps

SuperSet 2

Ring Pushups x 15/12/10/10/10
Body Row x 15/10/10/10/10

SuperSet 3

25kgs DB Bench x 12/8/8/6/6
Chinups x 10/7/7/8/8

[Ben]

8th July

Hamstrings

Deadlifts + Mountain Climber Superset

140kg x 5 / Mountain Climbers x 25 reps
130kg x 5 / MC x 25
120kg x 8 / MC x 25
110kg x 10 / MC x 25

Circuit

Hanging Knee Raise x 30
80kg Shrugs x 30
10kg Swings x 30
x 3 ROUNDS

Sprints

6 x 60m Sprints
6 x 40m Sprints

---------------------------------------------------

9th July

Deltoids and Arms

Tri-Set #1
Press 60kg x 10/8/8/10 reps
Curls 30kg x 10/10/10/10 reps
Diamond Pushups x 10/10/10/15 reps

Tri-Set #2
Power Clean 70kg x 8/8/8/8
Close Grip Bench 70kg x 8/8/6/6
Chinups x 10/10/10/10

Tri-Set #3
Shrugs 110kg x 10/10/10/10/10
Bench Dips x 12/12/12/12/12
Curls 40kg x 10/10/10/10/10

[Ben]

Chest and Back

Superset #1

Pullups x 18/10/10/10/10
Ring Pushups x 15/10/12/10/10

Superset #2

70kg Bent Over Row x 10/10/10/10/10
25kgs Inc DB Bench x 10/10/9/8/7

Superset #3

25kg 1 Arm Row x 12/10/10/10/10
25kgs Dec DB Bench x 8/8/8/8/8

[Ben]

Quads

Superset #1

Back Squat / Burpees

125kg x 5 / Burpees x 10
115kg x 6 / 10
105kg x 7 / 10
95kg x 8 / 10
85kg x 9 / 10

Superset #2

Hanging Knee Raises / Shrugs

15 Raises / 30 Shrugs x 80kg
15 Raises / 30 Shrugs x 80kg
15 Raises / 30 Shrugs x 80kg

Stair Sprints

6 Consecutive Sprints
60s Rest
x 5 Rounds


4 Mile Cycle

60 minutes later

4 Mile Cycle

[Ben]

9:00 AM

Skipping Intervals

30 Seconds Skip
30 Seconds Rest
x 30 Minutes

11:30 AM

Chest and Back

Superset 1
Ring Dips x 12/10/10/10/10 reps
Body Row x 15/10/10/10/10 reps

Superset 2
Ring Pushups x 15/12/10/10/15 reps
10kg Chinups x 8/6/6/6/6 reps

Superset 3
25kg DB Bench x 10/10/10/10/10 reps
Chinups x 17/6/7/6/6 reps