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benno
06-01-2009, 02:46 AM
Hey lads. Thanks for viewing my journal all comments will be very appreciated! Looking to pack on big muscle size! A lot of people in the forums suggested this was a really good routine which gave good results! Here it is, pretty much the same as the one suggested except a couple of exercises.

4 Day Split:

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 55 (direct, hard, strength range)
Bent-over rows 38 (hypertrophy range)

Chest:

Flat bench 55
Incline dumbbell press 38
Incline cable flyes 310-12

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Squats 55
Leg press 38

Hamstrings:

Leg curls 3-4 sets of 12-20

Biceps:

Standing EZ Barbell Curls 55
Seated alternating bicep curls 38-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 55
Wide Grip Lat Pulldowns 38-12

Bent Over Side Laterals 3x10
Seated Dumbbell Shoulder Press 55
Standing side laterals 38

Calves: (gastrocs) standing calf raises, 38-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

Romanian Deadlifts 55
High foot placement leg press 38

Quads:

Seated leg extensions 312-20

Triceps:

Skullcrushers 55
Cable pressdowns 38-12

Wish me luck! :)

benno
06-01-2009, 03:04 AM
First day of the program, felt awesome! Loved the rack pulls! :) Bring on next monday! Thanks WBB !

Rack pulls 55

5 @ 160kg
5 @ 180kg
5 @ 180kg
5 @ 190kg
5 @ 200kg

Felt really good, first time doing these! Really targeted Upper mid back and traps :) Weight was pretty off throughout the 5 sets, wasnt sure what weight to start as i havent done them before. Next week will be a huge improvement. First 3 sets were pretty easy.

Bent-over rows 38 (hypertrophy range)

8 @ 60kg ( Too light )
8 @ 70kg
8 @ 70kg

Flat bench 55

5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 80kg
5 @ 80kg

Incline dumbbell press 38

8 @ 27.5kg D/B's
8 @ 30kg D/B's
8 @ 30kg D/B's

Incline dumbbell flyes 310-12

10 @ 15kg D/B's
10 @ 15kg D/B's
10 @ 15kg D/B's

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

13 @ 50kg
12 @ 50kg
12 @ 50kg

Abs: 3 sets of 8-12, weighted

12 @ +10kg
12 @ +10kg
12 @ +10kg

Total Calories Burnt: 912
Total Time: 80mins
Average Heart Rate: 136

Workout did take a bit longer than i wanted to, but over time it will get much quicker. Overrall workout was really good!! Feeling pretty sore now :)

Tomorrow ill be training: Quad dominant, hamstring accessory. Biceps

Gonna be doing Squats for the first time, so wish me luck! Will start out light and work my way up.

Will keep yous posted!
Thanks, Benno

Clifford Gillmore
06-01-2009, 03:23 AM
I'd still ditch the leg extensions and curls :)

If you ever travel up to Perth and feel like training give me a holler!

benno
06-01-2009, 03:40 AM
I'd still ditch the leg extensions and curls :)

If you ever travel up to Perth and feel like training give me a holler!

Haha, might just stick with this for a bit and see how those exercises take toll. Does make perfect sense to replace little isolation exercises with bigger lifts though.

Gimme a bit to get used to normal squats before i try front squats :) Also dont have a hack squat machine here in bunno, wish we did though! And Lunges always work well :)

Yeah bro, ill hit u up when i come up haha. Prob gonna move to perth over the next yr or so. Wanna compete so cant get anywhere down here in the sticks :)

Thanks for the post mate, you got a journal? Link me! Ill be watching.

Benno

Clifford Gillmore
06-01-2009, 07:13 AM
Haha, don't need a machine for hack squats! Just deadlift with the bar behind you!! Thats a real hack sqaut :)

I do keep a journal from time to time :) http://www.wannabebig.com/forums/showthread.php?t=76989&page=38

Be warned I'm very weak at the moment, time off makes you a gurly man.

Meat_Head
06-01-2009, 10:34 PM
Great strength there on the rack pulls. The program looks awesome, it'll be interesting to see your results.

benno
06-02-2009, 02:46 AM
Workout was really good, think im in love with the squats :) Felt awesome on my legs! After the leg presses i felt pretty drained. And Risk you wanted me to do lunges in replacement to the leg curls AFTERWARDS, zzzzz :) Feeling pretty tired now, ready for a snooze :) Squat form seemed fine considering i never done em before, couldnt really feel any strain on the lower back and the knees which was good, i got one of the PT's to look at my form. Tomorrow is a off day, might throw in some light cardio though depending how the legs pull up. Anyways heres the workout:
Day 2: Quad dominant, hamstring accessory. Biceps.

Squats 5x5

5 @ 80kg
5 @ 90kg
5 @ 90kg
5 @ 100kg
5 @ 100kg

Wasnt sure what weight to start with considering ive never done em before. But 100kg felt pretty comfy for the first time :)

45 Degree Leg Presses 3x8

8 @ 290kg
8 @ 300kg
8 @ 300kg

Going for 8 reps with 300kgs over two sets was my max after the squats. I was pretty spent after these..

Leg curls 3x12-20

20 @ 30kg
18 @ 30kg
12 @ 35kg

Had to stop at 12 reps on the third set. My hammys were cramping big time!

Standing EZ Barbell Curls 55

5 @ 50kg
5 @ 50kg
5 @ 50kg
3 @ 50kg ( Was really tired time it came to this set )
5 @ 40kg

These felt pretty good over the first 3 sets. The fourth set my form got pretty ****ty, but not super horrible and only managed to get 3. Then just droped the weight to 40kg so i could pump out 5 good ones.

Seated alternating bicep curls 38-12

9 each hand @ 15kg DB'S
9 each hand @ 15kg DB'S
9 each hand @ 15kg DB'S

These felt good, gonna pump out 12 reps over the 3 sets next workout i hope :)

benno
06-02-2009, 02:50 AM
Great strength there on the rack pulls. The program looks awesome, it'll be interesting to see your results.

Hey bro, thanks! Very much appreciated. Yeah im hoping to see good gains over the next month with this workout.

benno
06-02-2009, 03:00 AM
Thought i'd post up my eating so far too :)

Meal 1: 2 Packets of Oatmeal /w Skim Milk, 2 Scoop of Whey /w Skim Milk , 1 Banana, 2 Fish oil Tablets and 1 Gluscomine Tablet.

Meal 2: Large bowl of a Chicken Stew - So veges ( Potato,Carrot,Onion etc..) with Cut up chicken breasts, 2 tbsp of Natural PB in 2 Sticks of Celary.

Meal 3: Pre Workout 1 Scoop of Whey /w Skim Milk , 1 Banana , 3 Scoops of Superpump 250 by gaspari.

Meal 4: Post Workout 2 Scoops of Whey /w Water , 1 Scoop of Size on by gaspari, 2 Pieces of Wholemeal Toast, 2 tbsp of Natural PB , 1 tbsp of margarine, 1 Yougart (Fat Free,No added sugar)

Meal 5: Beef Stir fry and salad with cashews, few olives :)

Meal 6: Roughly 200grams of Low-Fat Cottage Cheese, handful of almonds.

Anyone got a rough idea of the calories im assuming?

Thanks guys,
Benno.

Clifford Gillmore
06-02-2009, 03:11 AM
And Risk you wanted me to do lunges in replacement to the leg curls AFTERWARDS

Yeah, I'm an ass :D

Check out www.fitday.com on how to track calories, you can add your own food items to it so you can very quickly track your macros. Its free to boot.



Nice Squattin ;)

benno
06-02-2009, 03:18 AM
Yeah, I'm an ass :D

Check out www.fitday.com on how to track calories, you can add your own food items to it so you can very quickly track your macros. Its free to boot.



Nice Squattin ;)

Ahhhh :) , Cheers bruz.

benno
06-02-2009, 07:16 AM
Okies, That was my eating plan for the day! Time to snooze! May goto the gym tomorrow to do some cardio, have to see how the legs pull up! :)

Benno.

MNRob
06-02-2009, 07:37 AM
Okies, That was my eating plan for the day! Time to snooze! May goto the gym tomorrow to do some cardio, have to see how the legs pull up! :)

Benno.

/waves hand if front of your face (like a star wars nerd)

go to the the gym....

benno
06-02-2009, 07:37 PM
/waves hand if front of your face (like a star wars nerd)

go to the the gym....

Ha! Behave! :)

Had about 7hrs of sleep and legs didnt pull up that bad. Gonna have to go heavier on the squats next tues! Thinking on doing some cardio today! Could hell do weights today, pretty keen... But nah, rest is important... :(

Time+Patience
06-03-2009, 08:27 PM
Thought i'd post up my eating so far too :)

Anyone got a rough idea of the calories im assuming?


Since I don't know the Macro and Caloric breakdown of your supps, I would make an estimate that you are taking in anywhere from 3,500 up to 4,200 calories, while getting in everything you need.

Your diet looks good since adding weight is your goal.

My one recommendation for your Diet, is to try and throw in a little more whole foods. Maybe something as small as 2 whole eggs and 2 egg whites with cheese, or make an omelette. You still have tuna, you can also utilize a nice treat by eatting yogurt with any type of nuts. What about some ground turkey, you can make hamburgers. Or my breakfast favorite, eggs and ground turkey, all protein and fat!

The ultimate weight gaining meal.... Pancakes!!! You can throw in 1/2 a scoop of whey, while adding some chocolate chips, a few eggs, and then the milk, and you have a high calorie meal.

Overall I like your diet, but that's my little bit of information/advice.

Time+Patience
06-03-2009, 08:31 PM
Hey lads. Thanks for viewing my journal all comments will be very appreciated! Looking to pack on big muscle size! A lot of people in the forums suggested this was a really good routine which gave good results!

4 Day Split:

Day 1: Horizontal push pull, calves, and abs

Day 2: Quad dominant, hamstring accessory. Biceps.

Day 3: Vertical push-pull, calves, abs

Day 4: Hamstring dominant, quad accessory. Triceps.

Wish me luck! :)

I really like the looks of this routine, I've already read about routine splits like these, maybe I'll try this after my current routine, or whenver I hit a plateau.

My question is when are your off days? Is it a 4 day straight workout? If so you aren't giving your quads much time before you do the accessory days, and same goes with Back, Chest, and Delts. I'm assuming there is a rest day after Day 2, and then 1 or 2 more Days off after Day 4.

Unless I missed that, could you tell me your days off.

And if you learn to love those Rack Deads and Squats, then you will definitely see a size and strength increase.

benno
06-04-2009, 03:58 AM
Today was probably my favourite workout considering shoulders is my favourite bodypart to train :) Everything felt really good and strong today, im very happy with this program! Thanks WBB! Heres the workout:

Chins 5x5

5 @ BW + 5kgs
5 @ BW + 8kgs
5 @ BW + 10kgs
5 @ BW + 10kgs
5 @ BW + 8kgs

Wide Grip Lat Pulldowns 8-12

8 @ 70kg
10 @ 65kg
8 @ 65kg

Pullover Machine

10 @ 57kg
10 @ 57kg
9 @ 57kg

Bent Over Side Laterals 3x10

10 @ 8kg DB'S
10 @ 8kg DB'S
10 @ 8kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 32.5kg DB'S
5 @ 32.5kg DB'S
5 @ 32.5kg DB'S
5 @ 27.5kg DB'S ( No spot , were too easy )
5 @ 32.5kg DB'S

The 32's i had a little bit of elbow support from a spoter, but didnt help with the push. Mainly with just a little bit of support with a couple of fingers either hand.

Standing side laterals 38

8 @ 10kg DB'S
8 @ 10kg DB'S
8 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

12 @ 125kg
8 @ 135kg
8 @ 135kg

Abs: 3 sets of 8-12, weighted

12 @ 12.5kgs
12 @ 12.5kgs
12 @ 12.5kgs

Thats it, was a pretty fun workout! Lats are really tired from weighted chins :)

Tomorrow is Hamstring dominant day so stay tuned!

Thanks
Benno :)

benno
06-04-2009, 04:02 AM
Since I don't know the Macro and Caloric breakdown of your supps, I would make an estimate that you are taking in anywhere from 3,500 up to 4,200 calories, while getting in everything you need.

Your diet looks good since adding weight is your goal.

My one recommendation for your Diet, is to try and throw in a little more whole foods. Maybe something as small as 2 whole eggs and 2 egg whites with cheese, or make an omelette. You still have tuna, you can also utilize a nice treat by eatting yogurt with any type of nuts. What about some ground turkey, you can make hamburgers. Or my breakfast favorite, eggs and ground turkey, all protein and fat!

The ultimate weight gaining meal.... Pancakes!!! You can throw in 1/2 a scoop of whey, while adding some chocolate chips, a few eggs, and then the milk, and you have a high calorie meal.

Overall I like your diet, but that's my little bit of information/advice.

Hey bro,

Thanks for the weight gaining tips :) May have to try some of em out!! Ive been getting into omelettes bigtime, usually 3 whole eggs in it. Havent tryed the pancakes though :)

benno
06-04-2009, 04:06 AM
I really like the looks of this routine, I've already read about routine splits like these, maybe I'll try this after my current routine, or whenver I hit a plateau.

My question is when are your off days? Is it a 4 day straight workout? If so you aren't giving your quads much time before you do the accessory days, and same goes with Back, Chest, and Delts. I'm assuming there is a rest day after Day 2, and then 1 or 2 more Days off after Day 4.

Unless I missed that, could you tell me your days off.

And if you learn to love those Rack Deads and Squats, then you will definitely see a size and strength increase.

Hey again :)

Yeah mate your pretty spot on with the off days. I do workout 1&2 on Mon/Tues, have weds off then i do workout 3&4 and have the weekend off. I love this program already and ive only been on it for 4 days :) I find i have bulk energy when i train and never feel overtrained from other days cause the rest days are nicely spaced out. Yeah im really loving the squats and rack deads just from 1 workout on each, weights will be going up next week!

Thanks for your comments and input! :)

Clifford Gillmore
06-04-2009, 04:34 AM
Hey bro,

Thanks for the weight gaining tips :) May have to try some of em out!! Ive been getting into omelettes bigtime, usually 3 whole eggs in it. Havent tryed the pancakes though :)

Only 3 eggs, haha! I use the whole carton.

benno
06-04-2009, 05:37 AM
Only 3 eggs, haha! I use the whole carton.

OoOOOoOOOoOOOoooOOooo BIG GUY :)

Haha, i cant afford to put a "whole carton" of eggs into a omelette. Wow thats one big omelette.

Clifford Gillmore
06-04-2009, 05:54 AM
Its like 3$ for a generic carton of eggs, about 5$ for a mc muffin and a coffee. You gotta think relative :)

benno
06-04-2009, 07:00 AM
Its like 3$ for a generic carton of eggs, about 5$ for a mc muffin and a coffee. You gotta think relative :)

Ha guess so :) I dont buy mc muffins though and coffee's!

Brian999
06-04-2009, 09:19 AM
Nice job my friend! Im going to use this rountine after SS. Eat more!!

benno
06-04-2009, 08:16 PM
Nice job my friend! Im going to use this rountine after SS. Eat more!!

Thanks for your input :) Yeah m8, been pigging out!

benno
06-05-2009, 01:19 AM
Workout again felt really great. Loved the Deads and Presses :) Will def be going heavier next workout. Legs feeling pretty tired and i also got skin fold test today too, im at 15% BF so im pretty happy with that. Heres the workout:

Romanian Deadlifts (Stiffs) 55

5 @ 120kg
5 @ 130kg
5 @ 130kg
5 @ 130kg
5 @ 130kg

Weight felt good but not super difficult, heavier next week! 3 Plates :)

High foot placement leg press 38

8 @ 250kg ( Too light )
8 @ 270kg
8 @ 280kg

Will be going heavier on these next week, felt good on the hams,glutes and groin though!

Seated leg extensions 312-20

15 @ 70kg ( Found it hurting my knees a bit, so went lighter. )
15 @ 57kg
15 @ 57kg

Legs were smashed!

Skullcrushers 55

5 @ 30kg
5 @ 32.5kg
5 @ 32.5kg
5 @ 32.5kg
4 @ 35kg ( Didnt get the 5th up :( , next week! )

Cable pressdowns 38-12

12 @ 59kg
12 @ 59kg
10 @ 59kg

First week of my BGB routine completed. Loved every workout and feel im seeing results already! Many thanks to WBB and peace lads :)

Benno

Drew92
06-05-2009, 02:08 PM
how much do you weigh?

benno
06-05-2009, 08:44 PM
how much do you weigh?

About 185 poundss

MNRob
06-05-2009, 09:54 PM
Good work man, keep it up.


crazy people from the rest of the world and your kilos....:ninja:

LuNa
06-08-2009, 12:03 AM
Looking solid dude! Will be cool to see how you get on with this program.

benno
06-08-2009, 12:27 AM
Rob , luna

Thanks lads :) Will post my workout up later tonight!

Benno.

benno
06-08-2009, 06:13 AM
Rack pulls 55

6 @ 200kg
3 @ 210kg (Grip went :()
4 @ 210kg (Cudnt get the 5th)
7 @ 180kg
7 @ 180kg

These smashed my back hard. After going over 200 over the 3 sets was feeling really fatigued. Droped the weight a bit and went for more reps. Felt stronger than last week!

Bent-over rows 38 (hypertrophy range)

8 @ 70kg
8 @ 75kg
8 @ 75kg

Aim to do 75kg over the 3 sets next week.

Flat bench 55

5 @ 80kg
5 @ 90kg
5 @ 90kg
3 @ 92.5kg
4 @ 90kg

Last two sets felt really heavy, next week gonna aim to do 90kg @ 5x5.

Incline dumbbell press 38

8 @ 32.5kg D/B's
8 @ 32.5kg D/B's
8 @ 30kg D/B's

Incline cable flyes 310-12

10 @ 23kg each hand
12 @ 18kg each hand
12 @ 18kg each hand

These felt really good on outer pecks, nice stretch anyways :)

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

15 @ 52.5kg
12 @ 55kg
12 @ 50kg

Swear i had knifes ripping my calves apart, burn was incrediable :)

Abs: 3 sets of 8-12, weighted

12 @ +12.5kg
12 @ +12.5kg
12 @ +12.5kg

Was good to have my gym partner back, could go to my maximum weight esp on the Bench and Inclines! Feeling pretty smashed now, gonna bail and eat lotsa CHICKEN BREASTS! :)

Peace,
Benno

KoSh
06-08-2009, 12:32 PM
Solid work, benno.

Keep working!

Clifford Gillmore
06-08-2009, 12:48 PM
Awesome work Benno! Cool to see you've got a training partner down there, hurry up and move up here allready :D

GHOGH
06-08-2009, 04:49 PM
Great workouts man.

benno
06-09-2009, 07:52 AM
GHOGH , KOSH

Thanks boys, appreciated :P

Ha risk, yeah i reckon... Heaps better having my decent training partner back...

Didnt make the gym today lads... Had to goto perth for the whole day :( Will do todays workout tomorrow on my off day and then workouts on thurs and fri.

I'll keep you's posted! :)

Cheerss
Benno

Clifford Gillmore
06-09-2009, 02:48 PM
BAH! We could of trained bench!! What were you doing up here anyway?

benno
06-10-2009, 01:41 AM
Squats 5x5

5 @ 100kg
5 @ 110kg
5 @ 110kg
5 @ 110kg
5 @ 115kg

:) Happy with these numbers for the second time ever doing them!

45 Degree Leg Presses 3x8

8 @ 300kg
8 @ 310kg
8 @ 315kg

Big Increases here aswell.

Seated Leg curls 3x12-20

15 @ 90kg
10 @ 95kg
9 @ 90kg

Laying down leg curl machine in getting repaired so i did seated. Did these will little rest between sets, could only get 9 reps at 90kg on the last set because of cramp :)

Standing EZ Barbell Curls 55

5 @ 50kg
5 @ 50kg
5 @ 50kg
5 @ 45kg
5 @ 45kg

Again these were difficult doing 50kg over the 5 sets. They didnt feel much stronger than last week :( Had to drop 5 kgs off, 45 over the last two sets felt good. Needed my partner, hopefully 50kg 5x5 next week :)

Seated alternating bicep curls 38-12

8 each hand @ 17.5kg DB'S ( Felt heavy, but still managed 8! :) )
11 each hand @ 15kg DB'S ( Extra 2 reps )
11 each hand @ 15kg DB'S ( Extra 2 reps )

These were much better than last weeks and felt stronger. Overrall was really happy with the workout. Legs are feeling stronger than ever for me! I must admit, i love squats :)

Tomorrow is: Vertical push-pull, calves, abs

Really looking forward to tomorrow doing weighted chins and the Seated D/B Shoulder presses :) Hopefully i can get some PR's!

Thanks, peace.
Benno

benno
06-10-2009, 01:43 AM
BAH! We could of trained bench!! What were you doing up here anyway?

Yeah, smash tha bench presses.. :)

The missus had a operation bro.

Clifford Gillmore
06-10-2009, 02:17 AM
Squats are looking awesome benno! It took me a damn long time to get 2plates per side, your going to be kicking ass!


Hope the missus is OK and it was nothing major.

musclemick
06-10-2009, 03:59 AM
Ahh lookin good benno! :) hanging for tomorrows workout!

Risk10k, stop trying to steal my training partner :ninja:

Clifford Gillmore
06-10-2009, 04:08 AM
Ahh lookin good benno! :) hanging for tomorrows workout!

Risk10k, stop trying to steal my training partner :ninja:

Pfft, I'll get you up here too - I need a crew! :D

benno
06-10-2009, 04:27 AM
Squats are looking awesome benno! It took me a damn long time to get 2plates per side, your going to be kicking ass!


Hope the missus is OK and it was nothing major.

Haha, cheers mang.

benno
06-10-2009, 04:29 AM
Ahh lookin good benno! :) hanging for tomorrows workout!

Risk10k, stop trying to steal my training partner :ninja:

Ahhh wdup! Good to see you made it. You'll be addicted to this site in no time!

Yeah bring on tomozz , smash those weighted chins and shoulder presses.

Time+Patience
06-10-2009, 08:14 PM
Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

15 @ 52.5kg
12 @ 55kg
12 @ 50kg

Swear i had knifes ripping my calves apart, burn was incrediable :)

I get this same feeling often when training calves. I never get this type of "pain" while doing any other bodypart, except for calves, don't get me wrong, it hurts, but nothing hurts more than a lactic acid pump on Calves.

Overall, our numbers aren't to far off, weight wise and exercising, and bodyfat. In the past I was always around 185 or so. How long have you been lifting?

benno
06-11-2009, 06:34 AM
Chins 5x5

5 @ BW + 15kgs
4 @ BW + 15kgs
5 @ BW + 10kgs
4 @ BW + 10kgs
5 @ BW + 5kgs

Wide Grip Lat Pulldowns 8-12

10 @ 70kg
9 @ 70kg
8 @ 70kg

Pullover Machine

9 @ 64kg
9 @ 64kg
8 @ 64kg

Bent Over Side Laterals 3x10

11 @ 7kg DB'S
11 @ 7kg DB'S
11 @ 7kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 32.5kg DB'S
4 @ 35kg DB'S
5 @ 32.5kg DB'S
5 @ 32.5kg DB'S
10 @ 27.5kg DB'S

Standing side laterals 38

10 @ 10kg DB'S
8 @ 10kg DB'S
9 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

10 @ 135kg
9 @ 135kg
8 @ 135kg

Abs: 3 sets of 8-12, weighted

12 @ 12.5kgs
12 @ 12.5kgs
12 @ 12.5kgs

Time to eat! :)

benno
06-11-2009, 06:35 AM
I get this same feeling often when training calves. I never get this type of "pain" while doing any other bodypart, except for calves, don't get me wrong, it hurts, but nothing hurts more than a lactic acid pump on Calves.

Overall, our numbers aren't to far off, weight wise and exercising, and bodyfat. In the past I was always around 185 or so. How long have you been lifting?

Probably 1 and a bit years of serious training bro.

KoSh
06-12-2009, 05:54 AM
I HATE calf work. HATE it.

I can't walk for three days after I do it.

For your weighted chins are you using a dip belt or a ghetto rigged belt + towel + weight? I can't afford a dip belt at the moment, or I can but I'd need to choose between buying the Practical Programming book or that... I'm pretty sure gehtto rigging a belt would work just fine...

Clifford Gillmore
06-12-2009, 03:28 PM
Very cool session! How did you like the pull over machine?

benno
06-13-2009, 11:51 PM
Been busy lads! Heres fridays workout, it was a goodie! Hamstrings and lower back are smashed :)

Romanian Deadlifts (Stiffs) 55

5 @ 120kg
6 @ 140kg
6 @ 140kg
5 @ 145kg
5 @ 145kg

These went supa! :)

High foot placement leg press 38

10 @ 300kg
8 @ 320kg
8 @ 340kg :)

:evillaugh:

Seated leg extensions 312-20

20 @ 79.3kg
15 @ 79.3kg
15 @ 68.5kg

The burn was incrediable!

Skullcrushers 55

5 @ 35kg
6 @ 35kg
5 @ 35kg
5 @ 35kg
4 @ 35kg

Felt much better than last week.

Cable pressdowns 38-12

11 @ 64kg
8 @ 64kg
10 @ 64kg

Best workout ive had throughout the program over the past 2 weeks. Legs esp are feeling stronger than ever.

Peace,
Benno.

benno
06-13-2009, 11:54 PM
I HATE calf work. HATE it.

I can't walk for three days after I do it.

For your weighted chins are you using a dip belt or a ghetto rigged belt + towel + weight? I can't afford a dip belt at the moment, or I can but I'd need to choose between buying the Practical Programming book or that... I'm pretty sure gehtto rigging a belt would work just fine...

Hey bro.

I love doing calfs ay, one of my favourites. They never seem to get sore the day after though doesnt matter how hard i hit em. I use a standard gym belt for back support. My training partner has a chain which i feed through the belt which then feeds through the plate and clips on. Works a treat for weighted chins :)

benno
06-13-2009, 11:56 PM
Very cool session! How did you like the pull over machine?

Thanks bro! I like it to be honest! Find it really isolate the serratus really well, also a bit more additional work on the abs. Not a bad one to add in on that day i rekn. My gym partner doesnt like it tho :)

benno
06-15-2009, 05:59 AM
Rack pulls 55

2 @ 210kg (Grip went :()
4 @ 210kg
5 @ 200kg
12 @ 180kg :evillaugh:
7 @ 190kg

210Kg felt really heavy tonight! Last 3 sets felt really good though. Was angry that my grip went on the first set, still felt slightly stronger than last week. Hoping these will improve a fair bit next week though.

Bent-over rows 38 (hypertrophy range)

8 @ 75kg
8 @ 80kg
8 @ 80kg

Smashed these, felt heaps better.

Flat bench 55

5 @ 90kg
5 @ 90kg
5 @ 90kg
4 @ 90kg
4 @ 90kg

Again these felt better. Will get 5x5 @ 90 next week.

Incline dumbbell press 38

8 @ 35kg D/B's
8 @ 35kg D/B's
7 @ 35kg D/B's

Stoked with these!! :hello:

Incline dumbbell flyes 310-12

12 @ 15kg D/B's
10 @ 17.5kg D/B's
10 @ 15kg D/B's

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

16 @ 60kg
14 @ 60kg
12 @ 60kg

Never felt so much pain ever with the calf raises...

Overall, really happy with the workout. Im getting heavier and my weights are increasing :) I look forward to squats and leg presses tomorrow!

Till then!
Peace.
Benno

Clifford Gillmore
06-15-2009, 02:26 PM
Damn dude, numbers looking strong as hell! Good stuff :)

benno
06-15-2009, 07:25 PM
Damn dude, numbers looking strong as hell! Good stuff :)

Haha, Cheers champ! :hello:

KoSh
06-16-2009, 05:41 AM
Strong, strong, strong stuff man!

benno
06-16-2009, 09:45 PM
Strong, strong, strong stuff man!

Thanks Brahhh !

benno
06-16-2009, 09:59 PM
Last nights workout was pretty good. I noticed i wasnt going down as low in my squats as i would have liked, so i went lighter and made sure i was going so my hip line was in line with my knee at least. These felt real good :) Something to work with i spose! Today is a off day, back into the weights tomorrow! Heres the workout:

Squats 5x5

5 @ 110kg
5 @ 120kg
5 @ 100kg
5 @ 100kg
5 @ 100kg

The last 3 sets i droped the weight a bit and worked on my depth in my squats, as i wasnt happy on the depth in the first two sets. Will increase next week.

45 Degree Leg Presses 3x8

7 @ 350kg
8 @ 330kg
6 @ 340kg

Smoked these leg presses! These are feeling stronger than ever, even after squats :)

Seated Leg Curls 3x12-20

17 @ 90kg
15 @ 90kg

These felt really ****! The machine is rubbish, your back doesnt remain hard against the chair when u go super heavy. Gonna replace these with goodmornings, shud of listened to ya risk :)

Standing EZ Barbell Curls 55

5 @ 50kg
5 @ 50kg
5 @ 50kg
5 @ 50kg
5 @ 50kg

Seated alternating bicep curls 38-12

8 each hand @ 17.5kg DB'S
12 each hand @ 15kg DB'S
12 each hand @ 15kg DB'S

Overall, not a bad workout.

Peace!
Benno

benno
06-18-2009, 07:24 AM
Chins 5x5

5 @ BW + 15kgs
5 @ BW + 15kgs
4 @ BW + 15kgs
5 @ BW + 10kgs
5 @ BW + 5kgs

Wide Grip Lat Pulldowns 8-12

10 @ 75kg
8 @ 75kg
10 @ 70kg

Pullover Machine

10 @ 64kg
9 @ 64kg
8 @ 64kg

Bent Over Side Laterals 3x10

10 @ 8kg DB'S
10 @ 9kg DB'S
10 @ 9kg DB'S

Seated Dumbbell Shoulder Press 55

7 @ 32.5kg DB'S :evillaugh:
5 @ 35kg DB'S
5 @ 35kg DB'S
4 @ 35kg DB'S
5 @ 32.5kg DB'S

These have never felt so strong. Im over the moon with my shoulder strength, considering i was struggling with 32.5's last week! :hello:

Standing side laterals 38

8 @ 12.5kg DB'S
10 @ 10kg DB'S
9 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

10 @ 135kg
10 @ 135kg
10 @ 135kg

Great workout! Shoulders felt so strong tonight, was really happy with them! Also chins are going on the increase too! :) Looking forward to SLDL's tomoz!!

Till then,
Peace!

Benno

Gymjunkie
06-20-2009, 05:51 AM
Your shoulders are strong! 35kg on DB presses is great!! Congrats!

BTW, I don't see compounds in your workout (Overhead press for example).. Don't like them?

LuNa
06-20-2009, 06:12 AM
Your shoulders are strong! 35kg on DB presses is great!! Congrats!

BTW, I don't see compounds in your workout (Overhead press for example).. Don't like them?

Squats are compounds as well :p. Looking strong Benno, keep at it mate!

Gymjunkie
06-20-2009, 06:36 AM
Squats are compounds as well :p. Looking strong Benno, keep at it mate!

I was talking about shoulders :P

benno
06-21-2009, 03:48 AM
Romanian Deadlifts (Stiffs) 55

6 @ 140kg
5 @ 160kg
4 @ 160kg
5 @ 150kg
5 @ 140kg

:evillaugh:

High foot placement leg press 38

10 @ 320kg
8 @ 340kg
8 @ 350kg

400Kg's arent far away i reckon! :)

Seated leg extensions 312-20

15 @ 84kg
12 @ 84kg
12 @ 84kg

Skullcrushers 55 (Not inc EZ Bar, about 8.5kilos)

5 @ 30kg
5 @ 30kg
5 @ 30kg
6 @ 25kg
6 @ 25kg

Again, these are really coming on.

Cable pressdowns 38-12

12 @ 73kg
8 @ 77kg
8 @ 77kg

Also these are feeling stronger aswell!

Really happy with things are panning out! Seem to be getting stronger in pretty much everything and ive put on some weight, so that helps :) Really looking forward to benching tomorrow. Till then, Peace :)

Benno.

benno
06-21-2009, 03:55 AM
Your shoulders are strong! 35kg on DB presses is great!! Congrats!

BTW, I don't see compounds in your workout (Overhead press for example).. Don't like them?

Hey gymjunkie, thanks for the feedback :) I belive a seated dumbbell shoulder press is a compound movement? In the program they list, Arnold Press or Military Press 55. Its pretty much a military press just with D/B's. Next program i might incorporate BB Military or OH standing Presses for something different and see what gains i get. Though, ive always done seated DB press and got good results :)


Squats are compounds as well :p. Looking strong Benno, keep at it mate!

Luna, Thanks mate, Appreciated. :)

Gymjunkie
06-21-2009, 10:33 AM
Hey gymjunkie, thanks for the feedback :) I belive a seated dumbbell shoulder press is a compound movement? In the program they list, Arnold Press or Military Press 55. Its pretty much a military press just with D/B's. Next program i might incorporate BB Military or OH standing Presses for something different and see what gains i get. Though, ive always done seated DB press and got good results :)



Luna, Thanks mate, Appreciated. :)

Well, probably, I just prefer OHP over them. But to each his own, definitely try them though, it will be interesting to see the results with them and compare to DB Presses ;)

Let the force be with you!

Time+Patience
06-21-2009, 09:08 PM
Rack pulls 55

2 @ 210kg (Grip went :()
4 @ 210kg
5 @ 200kg
12 @ 180kg :evillaugh:
7 @ 190kg

210Kg felt really heavy tonight! Last 3 sets felt really good though. Was angry that my grip went on the first set, still felt slightly stronger than last week. Hoping these will improve a fair bit next week though.


Do you use Lifting Straps? If not you might want to invest in a pair. I know some people want to utilize their natural brute forearm strength, but you don't want your Back workouts to stop from being their best because your grip gives out. You still have to utilize a strong grip even with the straps, it's just a safety precaution.

I'll use the wraps for a few weeks until my grip strength is in line with my Back strength and then I'll try to go without the straps for whatever exercises and sets that I can.

That's my two cents.

Good lifting.

benno
06-22-2009, 06:17 AM
Rack pulls 55

5 @ 200kg
8 @ 190kg
6 @ 195kg
6 @ 195kg
6 @ 195kg

Might aim for 200kg @ 5x5 next week :)

Bent-over rows 38 (hypertrophy range)

8 @ 80kg
8 @ 80kg
8 @ 80kg

Flat bench 55

4 @ 100kg
4 @ 95kg
4 @ 90kg
4 @ 90kg
3 @ 90kg

Was pumped to try 2 plates tonight and done it! :evillaugh: Was feeling really fatigued after the first two sets though, something to work on i guess. Am feeling much stronger though.

Incline dumbbell press 38

7 @ 37.5kg D/B's
6 @ 37.5kg D/B's
7 @ 35kg D/B's

All these sets werent far off the 8 rep range, always next week!

Incline dumbbell flyes 310-12

10 @ 20kg D/B's
8 @ 20kg D/B's
8 @ 20kg D/B's

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

17 @ 65kg
17 @ 65kg
15 @ 65kg

Im absolutey exhausted, very intense workout! Im ready to snooozeeeeee :drooling:

benno
06-22-2009, 06:22 AM
Well, probably, I just prefer OHP over them. But to each his own, definitely try them though, it will be interesting to see the results with them and compare to DB Presses ;)

Let the force be with you!

Yeah mate, they are a big exercise worth trying thats for sure :) Thanks for the support and input!


Do you use Lifting Straps? If not you might want to invest in a pair. I know some people want to utilize their natural brute forearm strength, but you don't want your Back workouts to stop from being their best because your grip gives out. You still have to utilize a strong grip even with the straps, it's just a safety precaution.

I'll use the wraps for a few weeks until my grip strength is in line with my Back strength and then I'll try to go without the straps for whatever exercises and sets that I can.

That's my two cents.

Good lifting.

Hey mate :) Yeah ive been using straps on all my heavy sets. Ive been warming up without them to the point where i cant lift the weight up though. My grip strength does need work though. Thanks for the support bro!

Clifford Gillmore
06-22-2009, 03:35 PM
Awesome benching. 2 plates is a big mental thing :)

benno
06-22-2009, 09:17 PM
Awesome benching. 2 plates is a big mental thing :)

Thanks brahh!! :)

benno
06-23-2009, 09:00 PM
Squats 5x5

5 @ 100kg
5 @ 110kg
5 @ 110kg
5 @ 110kg
4 @ 115kg

45 Degree Leg Presses 3x8

8 @ 360kg
8 @ 360kg
7 @ 360kg

Leg curls 3x12-20

20 @ 35kg
10 @ 40kg

Need to ditch this **** exercise! Any suggestions for some light hammy work?

Standing EZ Barbell Curls 55

5 @ 52.5kg
5 @ 52.5kg
5 @ 52.5kg
4 @ 52.5kg
5 @ 50kg

Seated alternating bicep curls 38-12

8 each hand @ 17.5kg DB'S
8 each hand @ 17.5kg DB'S
8 each hand @ 17.5kg DB'S

Glad its my rest day today cause im smashed everywhere!! Pretty good workout i thought!

Benno :)

Clifford Gillmore
06-23-2009, 09:24 PM
Nice looking sqauts!


Some good mornings or Romanian deadlifts would be a nice hamstring exercise :) If you don't want to do them, give some pull throughs a go.

VuDc1IQuwZo

benno
06-24-2009, 05:32 AM
Nice looking sqauts!


Some good mornings or Romanian deadlifts would be a nice hamstring exercise :) If you don't want to do them, give some pull throughs a go.

VuDc1IQuwZo

Sup risk!

Those cable pull throughs look alrite! Dunno if i wanna do good mornings or Romanian deads as i already do them. By the time ive done my 5 sets of squats and 3 sets on the leg press my legs are smoked! So just some light hammy work would be ideal! And no i dont want to do lunges :) Might have to give these a go! All those leg curl machines are really homo, Cheers brah :)

KoSh
06-24-2009, 05:37 AM
I use the leg curl machine :(

I also had a torn hamstring last June... It's really worked on getting my hamstring back...

:)

benno
06-25-2009, 11:26 PM
BOLD IS A P/B

Chins 5x5

5 @ BW + 15kgs
5 @ BW + 15kgs
5 @ BW + 15kgs
5 @ BW + 10kgs
4 @ BW + 10kgs

Wide Grip Lat Pulldowns 3x 8-12

10 @ 75kg
9 @ 75kg
8 @ 70kg

Dumbbell Pullovers

8 @ 25kg
8 @ 25kg
8 @ 25kg

Gave these a go for a bit of a feel. They went alrite! Different to the machine.

Bent Over Side Laterals 3x10

10 @ 9kg DB'S
8 @ 10kg DB'S
10 @ 8kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
6 @ 32.5kg DB'S

:evillaugh:

Standing side laterals 38

8 @ 12.5kg DB'S
10 @ 10kg DB'S
9 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

10 @ 145kg
8 @ 145kg
8 @ 145kg

Last nights workout was a goodie! Shoulders are really coming on! Gonna go for 5x5 @ 35Kg D/BS nextweek! Chins are feeling slightly easyer, and pulldowns are feeling much better. Bring on SLDL'S , Leg press and triceps today :)

Till then,
Peace!
Benno.

benno
06-25-2009, 11:29 PM
I use the leg curl machine :(

I also had a torn hamstring last June... It's really worked on getting my hamstring back...

:)

Sup Kosh,

Least some people find it benefical :) Good to see it helped u out. BUT i hate the hamstring machines at my gym, it feels rubbish!! Bring on the big compound exercises :hello:

McLaughlin
06-27-2009, 10:24 AM
Hey man, just read through your journal looks like you've had some really great progression and gains in there. I'm not sure how the kg's match up to lbs, but progress is undeniable. Seems like a good routine too, I might be interested to try it in a couple months.

Meat_Head
06-27-2009, 07:38 PM
I like the OH presses and pullups, keep it up benno gettin strong!

Time+Patience
06-27-2009, 08:55 PM
BOLD IS A P/B

4 @ BW + 10kgs

Dumbbell Pullovers

Gave these a go for a bit of a feel. They went alrite! Different to the machine.

Calves: (gastrocs) standing calf raises, 38-10

10 @ 145kg
8 @ 145kg
8 @ 145kg

Last nights workout was a goodie! Shoulders are really coming on! Gonna go for 5x5 @ 35Kg D/BS nextweek! Chins are feeling slightly easyer, and pulldowns are feeling much better. Bring on SLDL'S , Leg press and triceps today

It's a different feel doing Low Rep Pullups isn't it? The added weight is hard to do.

I got on the Pullover bandwagon when I was younger, after I heard about the "wonders" it did for Arnold. I can say I have a rather large sized chest and chest girth, not sure how much can be credited to the Pullovers or genetics?

On those Calve Raises, if the Bold means a PR, then how is 8 reps at 145 KG a PR after you just did 10 reps?:bash: You know once you pass the one #, the lower ones are no longer your PR. Come on!!

Nice Work so far.

benno
06-28-2009, 04:39 AM
Romanian Deadlifts (Stiffs) 55

5 @ 160kg
5 @ 160kg
5 @ 160kg
5 @ 150kg
5 @ 150kg

:evillaugh: Deads feeling much stronger and consistant now!

High foot placement leg press 38

8 @ 360kg
8 @ 360kg
8 @ 365kg

:hello: Really happy with my progress on the leg presses.

Seated leg extensions 312-20

18 @ 84kg
13 @ 84kg
12 @ 72kg

Legs were destroyed after the last set on extensions.

Skullcrushers 55 (Not inc EZ Bar, about 8.5kilos)

5 @ 30kg
5 @ 30kg
5 @ 30kg
4 @ 30kg
4 @ 30kg

Cable pressdowns 38-12

9 @ 77kg
8 @ 77kg
8 @ 77kg

Deadlifts felt really strong this week, the rack pulls are really helping my deads i feel! I swear my legs and back have grown too by just looking at them in the mirror. My upper leg esp looks much thicker :) I'd be interested to see my measurements from when i started the program till now. Squats are playing a huge part i think, considering i never done them before.. And i for some stupid reason i wasnt deadlifting aswell! But im in love, thers no turning back!

benno
06-28-2009, 04:53 AM
Hey man, just read through your journal looks like you've had some really great progression and gains in there. I'm not sure how the kg's match up to lbs, but progress is undeniable. Seems like a good routine too, I might be interested to try it in a couple months.

Hey bro, Thanks very much for the support :) There are 2.2 Pounds to 1 Kilo if thats what u needed to know. Yeah im seeing great gains on this program, i would fully recommend it. It really targets the major muscle groups in legs and back which is a good thing if your looking to pack on size! Good luck with your training! Will be following your progress.


I like the OH presses and pullups, keep it up benno gettin strong!

Thanks meat, appreciated mate!


It's a different feel doing Low Rep Pullups isn't it? The added weight is hard to do.

I got on the Pullover bandwagon when I was younger, after I heard about the "wonders" it did for Arnold. I can say I have a rather large sized chest and chest girth, not sure how much can be credited to the Pullovers or genetics?

On those Calve Raises, if the Bold means a PR, then how is 8 reps at 145 KG a PR after you just did 10 reps?:bash: You know once you pass the one #, the lower ones are no longer your PR. Come on!!

Nice Work so far.

Yeah mate, low rep pullups do feel different i reckon. I always used to do BW ones and go for reps, but im finding hanging weight off me getting a lower rep range is giving me GOOD gains.

No doubt genetics play a big part :)

Maybe ive got this wrong with the PR. Im outlining that, the particular set that is bolded was better than last weeks set either by reps or weight. Maybe im confusing you :)

Cheers for the positive feedback bro, appreciated! Keep smashing your journal :)

natediesel
06-28-2009, 04:59 AM
kilograms! yay boyyy someone to identify with =/

bgb will definitely make you thicker, my big 3 all rose like 50lbs in a short amount of time a few years ago when i was into that.

keep up the good werk.

benno
06-28-2009, 05:05 AM
kilograms! yay boyyy someone to identify with =/

bgb will definitely make you thicker, my big 3 all rose like 50lbs in a short amount of time a few years ago when i was into that.

keep up the good werk.

Ha! Cheers bro, im defienty feeling thicker esp in the legs and back! Thanks for the feedback! :hello:

Clifford Gillmore
06-28-2009, 02:03 PM
Excellent work up in here. Good to see gains so soon :)

benno
06-28-2009, 09:17 PM
Excellent work up in here. Good to see gains so soon :)

Cheers bro! Me too :)

bamazav
06-29-2009, 03:23 PM
benno - looking good. Keep up the hard work.

benno
06-30-2009, 07:56 AM
MONDAY: Horizontal push pull, calves, and abs

Rack pulls 55

6 @ 200kg
5 @ 200kg
5 @ 200kg
5 @ 200kg
5 @ 200kg

SNAP :evillaugh:

Bent-over rows 38 (hypertrophy range)

8 @ 60kg
8 @ 70kg
8 @ 65kg ( Felt about the right weight )

Did these differently. Worked really hard on form and rowing the bar accually from the floor to my stomach. Before my ROM was much pretty average i thought.

Flat bench 55

4 @ 100kg
3 @ 100kg
3 @ 100kg
5 @ 90kg
4 @ 90kg

100Kg is feeling easier, still needs lots of work though. 1 Goal i'd love to achieve is 100kg @ 5x5. I need to eat more and get heavier though! :)

Incline dumbbell press 38

7 @ 37.5kg D/B's
6 @ 37.5kg D/B's
6 @ 35kg D/B's

I was pretty disappointed with the incline presses... I felt really fatigued from the bench press before! Mainly because i got many more reps on 100kg than the previous week. Though i only got 1 less rep to last weeks total over 3 sets, which i cant be too unhappy about i spose. At the time, i probably was too hard on myself.

Incline dumbbell flyes 310-12

9 @ 20kg D/B's
9 @ 20kg D/B's
9 @ 20kg D/B's

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

16 @ 70kg
12 @ 70kg
12 @ 65kg

Im really liking the pause method. My calves get hit so hard, they are really coming on too!

TUESDAY: Quad dominant, hamstring accessory. Biceps

Squats 5x5

5 @ 110kg
5 @ 115kg
5 @ 115kg
5 @ 115kg
5 @ 115kg

MASSIVE improvement on squats. These im in love with! Im getting real good depth on them and getting much more consistant on them now too. Practice makes perfect i guess :) My legs are FRIED.

45 Degree Leg Presses 3x8

8 @ 365kg
8 @ 365kg
8 @ 365kg

Another improvement on last weeks! My legs were so fried after the squats though, so these were super hard. Might stay on this weight next week, but up the squat weight!

Standing EZ Barbell Curls 55

5 @ 52.5kg
5 @ 52.5kg
5 @ 52.5kg
5 @ 52.5kg
5 @ 50kg

Managed to get all 5 reps over the 5 sets, which i was happy with.

Seated alternating bicep curls 38-12

9 each hand @ 17.5kg DB'S
10 each hand @ 15kg DB'S
10 each hand @ 15kg DB'S

These dont feel like they are coming on aswell as i would like... Bi's were pretty smashed from the barbell curls before though. Something to work on i guess, may change the exercise!

I still need to find a exercise i can do for hamstring accessory though. Tryed cable pull throughs tonight and they felt really ****.. I'd like to do goodmornings but my lower back is always smashed from rack pulls from the following night. Also lunges is a bit much for me after hammering my legs with the squats and presses. Any more ideas? And no, i dont want to use the **** hamstring machines :) I feel my hamstrings are getting enough work in that workout regardless if im not doing a direct hamstring exercise, through the squats and presses.

Tomorrow is a day off - I need it thats for sure!

Till then,
Peace :thumbup:

benno
06-30-2009, 07:58 AM
benno - looking good. Keep up the hard work.

Hey, thanks for the feedback bro! You look new here, u got a journal? Hit me up :)

Gymjunkie
06-30-2009, 12:47 PM
Niiice.. you squat 115kg.. I envy you ;) I'm at 77,5kg only... BTW, time to add weights on leg presses ;)

Looking good! Keep it up!

bamazav
07-01-2009, 06:30 AM
Hey, thanks for the feedback bro! You look new here, u got a journal? Hit me up :)

I have been a member here for a while, just haven't started posting much until recently. I hooked up with Wannabebig through the TNT Workout from Men's Health. Logged there, but have recently started keeping a log here.

I have been doing BGB for about 11 weeks, with a couple breaks due to daughter's graduation from University, her wedding, and an out of town business trip.

You mentioned good mornings in an earlier post. They scared me when I started( I have had lower back surgery once already), so I avoided them. Someone gave me a quick little hint to check my form and once I got that right, they have become a favorite of mine. Don't count them out too soon. I am not worried for you, you seem as though you have been lifting for quite a while.

Time+Patience
07-01-2009, 06:51 AM
MONDAY: Horizontal push pull, calves, and abs

Bent-over rows 38 (hypertrophy range)

8 @ 60kg
8 @ 70kg
8 @ 65kg ( Felt about the right weight )

Did these differently. Worked really hard on form and rowing the bar accually from the floor to my stomach. Before my ROM was much pretty average i thought.

I've always had mixed feelings on how to approach BB Rows. I've done them with heavier weights, but not as much of a feel, and enjoyed them that way.

I've done them with less weight, and more strict form, with the full ROM and enjoyed them that way also.

I say it's good to switch it up from time to time.

One addition I do now for BB Rows is pulling the bar into my lower Chest or nipple area, and if you do it slow and controlled, you can feel it right in your upper back, which is where I've noticed a lot more size since doing them this way.

It's a little more awkward and it doesn't feel as smooth compared to pulling the Bar into your lower abs, but if you want to work your Upper Back, these could work well for you.

It's amazing how much variation you can do just on BB Rows.

benno
07-01-2009, 08:46 AM
Had to train tonight unfortually! Wont be able to train friday sat or sun which makes me do 4 workouts in a row. Im feeling really drained atm though! Guess after tomorrow ill have 3 days off, ill be fresh for rack pulls and flat bench come monday :)

Chins 5x5

5 @ BW + 15kgs
5 @ BW + 15kgs
4 @ BW + 15kgs
4 @ BW + 15kgs
3 @ BW + 15kgs

Aiming to get 5x5 @ 15kg hanging off me before i up the weight! Getting there!! :thumbup:

Wide Grip Lat Pulldowns 3x 8-12

8 @ 80kg
9 @ 75kg
9 @ 75kg

Again, felt stronger.

Dumbbell Pullovers

10 @ 25kg
10 @ 25kg
10 @ 25kg

Still getting a feel for these.

Bent Over Side Laterals 3x10

10 @ 9kg DB'S
14 @ 7kg DB'S
12 @ 7kg DB'S

Delts didnt feel very warm, got them nice and loose through high rep range so they were pumped to smash the OH presses.

Seated Dumbbell Shoulder Press 55

5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
4 @ 35kg DB'S

So close 5x5 @ 35's. Will get these out next week! :)

Standing side laterals 38

13 @ 9kg DB'S
12 @ 9kg DB'S
10 @ 9kg DB'S

Went for reps on side laterals and loved it!

Tomorrow is HAM dominate, hopefully my lower back will be ready! Still tender from rack pulls on monday! Gave calves a rest tonight, they have been very sore all day!

Till then,
Peace!!

Benno :)

benno
07-01-2009, 08:54 AM
Niiice.. you squat 115kg.. I envy you ;) I'm at 77,5kg only... BTW, time to add weights on leg presses ;)

Looking good! Keep it up!

Sup gymjunkie :) Haha the leg presses are starting to get really heavier after the squats, but ill work on it! You'll be hitting 100kg's in no time dont worry! Thanks for the feedback, appreciated :thumbup:


I have been a member here for a while, just haven't started posting much until recently. I hooked up with Wannabebig through the TNT Workout from Men's Health. Logged there, but have recently started keeping a log here.

I have been doing BGB for about 11 weeks, with a couple breaks due to daughter's graduation from University, her wedding, and an out of town business trip.

You mentioned good mornings in an earlier post. They scared me when I started( I have had lower back surgery once already), so I avoided them. Someone gave me a quick little hint to check my form and once I got that right, they have become a favorite of mine. Don't count them out too soon. I am not worried for you, you seem as though you have been lifting for quite a while.

Thanks for the feedback man! Yeah good mornings are something worth looking into! I find them hard doing them after the rack pulls the night before though... Not sure, my hams get smashed on squat day regardless. BGB is awesome, keep at it! If u link me to your journal i wouldnt mind taking a squezz!


I've always had mixed feelings on how to approach BB Rows. I've done them with heavier weights, but not as much of a feel, and enjoyed them that way.

I've done them with less weight, and more strict form, with the full ROM and enjoyed them that way also.

I say it's good to switch it up from time to time.

One addition I do now for BB Rows is pulling the bar into my lower Chest or nipple area, and if you do it slow and controlled, you can feel it right in your upper back, which is where I've noticed a lot more size since doing them this way.

It's a little more awkward and it doesn't feel as smooth compared to pulling the Bar into your lower abs, but if you want to work your Upper Back, these could work well for you.

It's amazing how much variation you can do just on BB Rows.

Hey mate, good post i totally agree with you and will take the advice on board! I really enjoyed doing full ROM bb rows on monday, ill keep at em! Cheers for feedback :thumbup:

bamazav
07-01-2009, 11:46 AM
You mentioned good mornings in an earlier post. They scared me when I started( I have had lower back surgery once already), so I avoided them. Someone gave me a quick little hint to check my form and once I got that right, they have become a favorite of mine. Don't count them out too soon. I am not worried for you, you seem as though you have been lifting for quite a while.

Try this little good morning hint. It really helped me. Take a broom stick and hold it up length wise so that it touches the back of your head, your back and your tail bone. Without a bar or weights, you are learning the form, do good mornings. Make sure that the broom stick stays in contact with the back, tail bone and head all the way through the motion. You should feel it more in the Hamstrings than the lower back. I am working on developing an apparatus to connect to my bar to help me keep proper form.

Gymjunkie
07-01-2009, 12:47 PM
Haha.. hope so, will be doing 80kg on Friday..see how that goes..


C ya later!

bamazav
07-02-2009, 01:22 PM
benno - how long have you been training? Just curious.

benno
07-05-2009, 04:42 AM
Romanian Deadlifts (Stiffs) 55

5 @ 160kg
5 @ 160kg
5 @ 160kg
4 @ 160kg
4 @ 160kg

5x5 @ 160kg Not far away now! :)

High foot placement leg press 38

20 @ 250kg
20 @ 250kg
20 @ 250kg

Legs were still extremely sore from legs on the tuesday. But had to train thursday! Decided to mix it up and go high reps since my legs were jelly, after doing these i'd prefer going heavier haha, the pain was incrediable.

Seated leg extensions 312-20

20 @ 84kg
15 @ 84kg
14 @ 84kg

Big improvement on these this week, not sure if thats got to do with lighter leg presses or not.

Skullcrushers 55 (Not inc EZ Bar, about 8.5kilos)

5 @ 30kg
5 @ 30kg
5 @ 30kg
4 @ 30kg
8 @ 20kg

Cable pressdowns 38-12

13 @ 77kg
9 @ 77kg
9 @ 77kg

Tomorrow is back thickness and chest day. Im looking forward to training each workout on the normal days with breaks in between. Last week i trained 4 days in a row, i felt overtrained and really tired though i had no choice cause i had a very busy week. I should be feeling pretty fresh for tomorrows workout after 3 days off! Im looking forward to chest anyhow!

Till then,
Peace!
Benno :hello:

benno
07-05-2009, 04:47 AM
Try this little good morning hint. It really helped me. Take a broom stick and hold it up length wise so that it touches the back of your head, your back and your tail bone. Without a bar or weights, you are learning the form, do good mornings. Make sure that the broom stick stays in contact with the back, tail bone and head all the way through the motion. You should feel it more in the Hamstrings than the lower back. I am working on developing an apparatus to connect to my bar to help me keep proper form.

Sounds like good logic to me! Will look into it :)


benno - how long have you been training? Just curious.

Its been on and off mate. Few of my training partners have had injurys and been out for a good amount of time. Prob only been training serious over the last few months i'd say... But ive done weights over 2 years or so.

benno
07-06-2009, 06:55 AM
Rack pulls 55

7 @ 200kg
8 @ 200kg
5 @ 210kg
5 @ 200kg
3 @ 200kg

Feeling heaps stronger in rack pulls :)

Bent-over rows 38 (hypertrophy range)

12 @ 60kg
10 @ 65kg
8 @ 65kg

These feel real good with full ROM! Did them with 1 minute breaks between sets.

Flat bench 55

4 @ 100kg
4 @ 100kg
3 @ 100kg
5 @ 90kg
5 @ 90kg

Benching still needs work.

Incline dumbbell press 38

7 @ 37.5kg D/B's
7 @ 37.5kg D/B's
7 @ 35kg D/B's

Incline dumbbell flyes 310-12

10 @ 20kg D/B's
10 @ 20kg D/B's
9 @ 20kg D/B's

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

14 @ 70kg
12 @ 70kg
14 @ 50kg

SQUATS Tomorrow :) Looking forward to it!

Till then,
Peace!
Benno :)

Clifford Gillmore
07-06-2009, 07:56 AM
Do some dips instead of the incline flys! Your bench will go up :)

KoSh
07-06-2009, 10:50 AM
Great workouts bro. Absolutely awesome!

benno
07-07-2009, 06:46 AM
Do some dips instead of the incline flys! Your bench will go up :)

Sarp risk! Yeah mate, that sounds like good advice... I dont normally do dips cause i get shoulder pain, but yeah maybe worth a try man! Cheerss.


Great workouts bro. Absolutely awesome!

Thanks kosh :hello:

EDIT: Couldnt make the gym tonight! Was pretty angry.. Damn 12 hour days!! Squats will have to be tomorrow! :(

bamazav
07-07-2009, 12:54 PM
Benno,
I am going to stick with BGB just move to a 3 day split (MWF). My shoulder has been a little sore, so I am going to see if a little more rest in between upper body days will help. I am also wondering about some alternative pushes. It seems to hurt worse after doing horizontal pushes. Any thoughts?

LuNa
07-08-2009, 02:17 AM
Great work Benno. Dips would definitely be a good idea. My bench felt better when i started doing them. Good numbers though, keep up the great work!

benno
07-09-2009, 03:06 AM
Squats 5x5

5 @ 120kg
5 @ 120kg
5 @ 120kg
5 @ 120kg
4 @ 120kg

:thumbup:

LOVING Squats!

45 Degree Leg Presses 3x8

8 @ 370kg
8 @ 375kg
8 @ 380kg

Smashed these really hard! Legs have never felt this strong, squats are playing a huge part. :)

Theres the added weight u wanted gymjunkie :hello:

Good Mornings

12 @ 40kg
12 @ 40kg
12 @ 40kg

Found the perfect option for hamstring accessory. Really enjoyed these, but my hams are very sore today though! Going to work into them really slowly and get the technique down packed.

Standing EZ Barbell Curls 55

5 @ 52.5kg
5 @ 52.5kg
5 @ 52.5kg
5 @ 52.5kg
4 @ 52.5kg

So close 52.5Kg 5x5, but not close enough. :(

Seated alternating bicep curls 38-12

10 each hand @ 17.5kg DB'S
8 each hand @ 17.5kg DB'S
8 each hand @ 17.5kg DB'S

Best workout ive had in a very long time, everything is going sweet at the moment :) About to head to the gym now to train Back width / Shoulders, really looking forward to it!

Till then,
Peace!

bamazav
07-09-2009, 06:03 AM
Way to go with the good mornings. Once you figure out how to do them correctly they become a staple. Great exercise.

benno
07-11-2009, 08:17 PM
Again, struggled with time to get my workouts up, these were thursdays and fridays workouts.

Vertical push-pull, calves, abs

Chins 5x5

5 @ BW + 15kgs
5 @ BW + 15kgs
5 @ BW + 15kgs
5 @ BW + 15kgs
4 @ BW + 15kgs

Feeling good with these, coming on.

Wide Grip Lat Pulldowns 3x 8-12

10 @ 80kg
8 @ 80kg
8 @ 80kg

Big improvement on this exercise.

Dumbbell Pullovers

10 @ 27.5kg
10 @ 27.5kg
10 @ 27.5kg

Im starting to like this exercise the more i do it.

Bent Over Side Laterals 3x10

15 @ 7kg DB'S
12 @ 7kg DB'S
12 @ 7kg DB'S

Went reps again.

Seated Dumbbell Shoulder Press 55

5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
4 @ 35kg DB'S

Still struggled to get 5 in the last set, was a bit disappointing but im so close now.

Standing side laterals 38

14 @ 9kg DB'S
12 @ 9kg DB'S
10 @ 9kg DB'S

Hamstring dominant, Quad accessory

Romanian Deadlifts (Stiffs) 55

5 @ 160kg
5 @ 160kg
5 @ 160kg
5 @ 160kg
5 @ 160kg

YAY 5x5 :)

High foot placement leg press 38

8 @ 400kg
8 @ 410kg
6 @ 410kg

Haha smashed it :) The load limit at our gym for this exercise is 400kgs.. Pretty homo i say..

Seated leg extensions 312-20

18 @ 91kg
10 @ 91kg
10 @ 91kg

1 Minute rests between sets on this exercise. Fatigued pretty quickly but better than last week!

Gym shuts at 7.00pm on a friday which really sucks so i couldnt fit triceps in. Hopefully going to train tri's today though!

Peace,
Benno!

benno
07-11-2009, 08:20 PM
Way to go with the good mornings. Once you figure out how to do them correctly they become a staple. Great exercise.

Cheers Bro! :hello:

Clifford Gillmore
07-12-2009, 12:15 PM
What crappy gym are you training at Benno? 7pm on a friday is terrible!


Awesome last couple of sessions too.

benno
07-13-2009, 01:51 AM
What crappy gym are you training at Benno? 7pm on a friday is terrible!


Awesome last couple of sessions too.

Cheers risk! Yeah no ****, 7pm is ridiculus.. Most of the time we dont even get a chance to fit the whole workout in. Im training at the recreation centre in bunno.

benno
07-14-2009, 02:42 AM
T-Bar Rows ( Freeweight Olympic bar ) 55

5 @ 4 Plates ( Too light, didnt know where to start )
5 @ 4.5 Plates
5 @ 4.5 Plates
5 @ 4.5 Plates
5 @ 4.5 Plates

Something different to have a break off rack pulls! I've always loved these.

Bent-over rows 38-12 ( Underhand grip )

12 @ 60kg
10 @ 70kg
12 @ 60kg

Really worked on form and ROM on this exercise.

Flat bench 55

5 @ 100kg
5 @ 100kg
4 @ 100kg
3 @ 100kg
1 @ 110kg
1 @ 110kg

Slowly getting better :)

Incline dumbbell press 38

8 @ 37.5kg D/B's
8 @ 37.5kg D/B's
7 @ 37.5kg D/B's

Big improvement on these, about time!

Dips

5 BW
5 BW
5 BW

Decided to give these a go for the first time! They went alright, but my chest was pretty fried.. I seem to get pain in my front delts though.. Suggestions? I might have to watch a few dip vids.

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

Failure @ 60kg
Failure @ 60kg
Failure @ 60kg

Good workout! Going to do SQUATS right now :)

Peace lads,
Benno

Clifford Gillmore
07-14-2009, 02:46 AM
Nice dipping, sounds like the bars are to far apart - is an adjustable station?

benno
07-14-2009, 02:49 AM
Nice dipping, sounds like the bars are to far apart - is an adjustable station?

Yeah, its adjustable. I had the bars locked in as far as they can possibly go. But still pain.

Time+Patience
07-14-2009, 03:20 AM
Hamstring dominant, Quad accessory

Romanian Deadlifts (Stiffs) 55

5 @ 160kg
5 @ 160kg
5 @ 160kg
5 @ 160kg
5 @ 160kg

YAY 5x5 :)

High foot placement leg press 38

8 @ 400kg
8 @ 410kg
6 @ 410kg

Love those weights!!! Those Deads are definitely sick. I've been working with about 150kg's and it's very tough!

Looking awesome!!:thumbup:

benno
07-15-2009, 05:12 AM
Squats 5x5

5 @ 120kg
5 @ 120kg
5 @ 125kg
5 @ 125kg
5 @ 130kg :ninja:

Crazy Squats for me!! :) These going up really quickly!

45 Degree Leg Presses 3x8

6 @ 410kg
5 @ 410kg
6 @ 410kg

Legs were fried after squats, still managed alright at 410, super heavy though!

Good Mornings

14 @ 40kg
13 @ 40kg
13 @ 40kg

Standing EZ Barbell Curls 55

5 @ 55kg
5 @ 55kg
5 @ 55kg
4 @ 55kg
5 @ 52.5kg

Felt super strong last night on these!

Seated alternating bicep curls 38-12

11 each hand @ 17.5kg DB'S
9 each hand @ 17.5kg DB'S
8 each hand @ 17.5kg DB'S

BEST Workout up to date. Squats felt better than ever! Very Pleased :)

Rest day today, tomorrow is Chin/Shoulder day!

Til then,
Peace!
Benno

benno
07-15-2009, 05:13 AM
Love those weights!!! Those Deads are definitely sick. I've been working with about 150kg's and it's very tough!

Looking awesome!!:thumbup:

Hey bro, thanks for the feedback! :) Haha, 160kg is really heavy, also still need to work on my form. Might try more of a sumo deadlift next time!

bamazav
07-15-2009, 12:23 PM
Lifts are looking good. Isn't it fun when everything clicks and you finish up thinking, "Now that is what a workout looks like!"?

benno
07-16-2009, 06:31 AM
Chins 5x5

5 @ BW + 17.5kgs
5 @ BW + 17.5kgs
5 @ BW + 17.5kgs
3 @ BW + 17.5kgs
4 @ BW + 15kgs

:evillaugh:

Wide Grip Lat Pulldowns 3x 8-12

10 @ 80kg
8 @ 80kg
8 @ 80kg

Same as last week, but pullups felt stronger :) Thats the main thing.

Dumbbell Pullovers

9 @ 30kg
7 @ 30kg
7 @ 30kg

Like these the more i do them!

Bent Over Side Laterals 3x10

15 @ 7kg DB'S
15 @ 7kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S
5 @ 35kg DB'S

5x5 !! YAY! :thumbup:

Standing side laterals 38

15 @ 9kg DB'S
12 @ 9kg DB'S
12 @ 9kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

16 @ 125kg
13 @ 125kg
12 @ 125kg

Sick workout :)

Tomorrow is deadlift day!

Peace,
Benno

benno
07-16-2009, 06:33 AM
Lifts are looking good. Isn't it fun when everything clicks and you finish up thinking, "Now that is what a workout looks like!"?

Thanks bro!

Haha yeah indeed! I've been thinking that every workout, consistantly increasing in everything really. Loving it.

benno
07-20-2009, 02:10 AM
SUMO Deadlifts 55 - No straps

5 @ 120kg
4 @ 140kg
3 @ 140kg
2 @ 140kg
2 @ 140kg

High foot placement leg press 38

12 @ 350kg
14 @ 350kg
12 @ 350kg

Felt really strong with these!

Seated leg extensions 312-20 ( 1 Minute Rest Between Sets )

19 @ 91kg
11 @ 91kg
11 @ 91kg

Fatigued quickly! Could barely walk after 3 quick sets.

Skullcrushers 55 (Not inc EZ Bar, about 8.5kilos)

6 @ 30kg
5 @ 30kg
5 @ 30kg
5 @ 30kg
5 @ 30kg

Cable pressdowns 38-12

10 @ 82kg
8 @ 82kg
7 @ 82kg

Really awesome workout. Sumo deadlifts i did for a change up, really hit my groin, glutes, inner quads and hammys hard! Grip strength needs work, so i did them without straps and they were much more difficult. Also the sumo stance i found more difficult to lift the weight up but my form was much better than a standard deadlift as i could get really low to the ground with the wide stance. Gonna stick with them! See what results i get, also hopefully my grip strength comes on quickly!

Im out! Time to go train Back thickness, Chest :)

Till then,
Peace!
Benno :)

benno
07-20-2009, 06:04 AM
T-Bar Rows ( Freeweight Olympic bar ) 55

5 @ 4.5 Plates
5 @ 4.5 Plates
5 @ 4.5 Plates
5 @ 4.5 Plates
5 @ 4.5 Plates

Bent-over rows 38-12

10 @ 70kg
8 @ 70kg
9 @ 70kg

Flat bench 55

5 @ 100kg
5 @ 100kg
5 @ 100kg
4 @ 100kg
4 @ 110kg
1 @ 110kg

Incline dumbbell press 38

8 @ 37.5kg D/B's
8 @ 37.5kg D/B's
4 @ 42.5kg D/B's

Dips

7 BW
8 BW
8 BW

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

10 @ 80kg
10 @ 80kg
10 @ 80kg

Good workout! Looking forward to Squats tomorrow! :hello:

Benno.

benno
07-22-2009, 03:25 AM
Squats 5x5

5 @ 130kg
5 @ 140kg
5 @ 140kg
4 @ 140kg
4 @ 140kg

:evillaugh: LOVE SQUATS.

45 Degree Leg Presses 3x8

6 @ 410kg
5 @ 410kg
6 @ 410kg

Good Mornings

10 @ 50kg
10 @ 50kg
10 @ 50kg

Standing EZ Barbell Curls 55

5 @ 55kg
4 @ 60kg
5 @ 55kg
5 @ 55kg
4 @ 55kg

Seated alternating bicep curls 38-12

9 each hand @ 17.5kg DB'S
12 each hand @ 15kg DB'S

Stop there on the curls, my forearms were so smashed from monday with rows and were cramping.

Clifford Gillmore
07-22-2009, 03:28 AM
Fricken awesome work benno, 110kg bench and a 3 wheel squat are something to be VERY proud of. Nice goodmornings too.

benno
07-24-2009, 03:26 AM
Chins 5x5

5 @ BW + 17.5kgs
5 @ BW + 17.5kgs
5 @ BW + 17.5kgs
4 @ BW + 17.5kgs
3 @ BW + 17.5kgs

Wide Grip Lat Pulldowns 3x 8-12

10 @ 80kg
8 @ 80kg
8 @ 80kg

Dumbbell Pullovers

10 @ 30kg
10 @ 30kg
6 @ 35kg

Standing Bent Over Laterals 3x10

15 @ 7kg DB'S
15 @ 7kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 37.5kg DB'S
5 @ 37.5kg DB'S
5 @ 37.5kg DB'S
4 @ 37.5kg DB'S
4 @ 37.5kg DB'S

Bring on 5x5 @ 37.5's next week! :evillaugh:

Standing side laterals 38

10 @ 10kg DB'S
8 @ 10kg DB'S
8 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

16 @ 125kg
13 @ 125kg
13 @ 125kg

Good workout! :thumbup:

benno
07-24-2009, 03:28 AM
Fricken awesome work benno, 110kg bench and a 3 wheel squat are something to be VERY proud of. Nice goodmornings too.

Thanks risk! Yeah mate, really happy with my progress on squats! Bench is slowly coming on, hopefully these dips will increase my bench!

Goodmornings are awesome. Hamstring machines are pretty ordinary bro! :tuttut:

LuNa
07-24-2009, 06:29 PM
Those numbers are crazy Benno. Was laughing at the weight limit for the leg press, awesome work. Getting a bit jealous of your numbers now though.

*Mental note to self: Must work harder*

Great stuff!!!

benno
07-27-2009, 06:52 AM
T-Bar Rows ( Freeweight Olympic bar ) 55

5 @ 4.5 Plates
7 @ 4.5 Plates
6 @ 4.5 Plates
5 @ 4.5 Plates
5 @ 4.5 Plates

Bent-over rows 38-12

10 @ 75kg
8 @ 75kg
8 @ 75kg

Flat bench 55

5 @ 100kg
5 @ 100kg
5 @ 100kg
4 @ 100kg
4 @ 100kg

Incline dumbbell press 5x5

6 @ 42.5kg D/B's
5 @ 42.5kg D/B's
5 @ 42.5kg D/B's
4 @ 42.5kg D/B's
4 @ 42.5kg D/B's

Did more volume tonight, less reps. Need to get stronger!!!!!

Dips

9 BW
9 BW
8 BW

These starting to feel good.

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

Failure @ 80kg
Failure @ 80kg
Failure @ 80kg
Failure @ 60kg

benno
07-27-2009, 06:54 AM
Those numbers are crazy Benno. Was laughing at the weight limit for the leg press, awesome work. Getting a bit jealous of your numbers now though.

*Mental note to self: Must work harder*

Great stuff!!!

Still plenty more work to be done luna. I need to be much more stronger... Thanks for the advice though mate :) Yeah, weight limit for the leg press... What a joke eh?

musclemick
07-28-2009, 07:38 AM
Benno.... My glutes hurt layin in bed on the laptop haha! Good training session tonight bro, bring on thursdays workout!
Your numbers will jump when we fatten you up a bit ;-)

LuNa
07-28-2009, 10:33 PM
I am so jealous on your chins. My fat ass just cant do chins :(. Looking really solid Benno, absolutely awesome!

benno
08-03-2009, 07:57 AM
Hey guys, Sorry been flat out. But certainly havent been slacking!! Smashing out the weights, getting heavier and stronger too! :) Heres the latest workouts up to date:

28/7/09

Squats 5x5

5 @ 140kg
5 @ 140kg
4 @ 140kg
4 @ 140kg
4 @ 140kg

:omg:

45 Degree Leg Presses 3x8

4 @ 410kg
6 @ 400kg
6 @ 400kg

Good Mornings

10 @ 50kg
8 @ 50kg
8 @ 50kg

Standing EZ Barbell Curls 55

5 @ 57.5kg
5 @ 57.5kg
5 @ 57.5kg
4 @ 55kg
4 @ 55kg

Seated alternating bicep curls 38-12

Cant member what i did on these..

30/7/09

Chins 5x5

5 @ BW + 20kgs
4 @ BW + 20kgs
5 @ BW + 17.5kgs
4 @ BW + 17.5kgs
4 @ BW + 15kgs

Wide Grip Lat Pulldowns 3x 8-12

10 @ 80kg
9 @ 80kg
9 @ 80kg

Dumbbell Pullovers

10 @ 30kg
10 @ 30kg
10 @ 30kg

Standing Bent Over Laterals 3x10

12 @ 9kg DB'S
10 @ 9kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 37.5kg DB'S
5 @ 37.5kg DB'S
4 @ 37.5kg DB'S
5 @ 35kg DB'S
6 @ 35kg DB'S

Standing side laterals 38

11 @ 10kg DB'S
9 @ 10kg DB'S
8 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

16 @ 125kg
13 @ 125kg
13 @ 125kg

31/7/09

SUMO Deadlifts 55 - With Chalk, No straps.

4 @ 160kg
4 @ 150kg
4 @ 150kg
4 @ 150kg
4 @ 150kg

High foot placement leg press 38

7 @ 400kg
8 @ 400kg
6 @ 400kg

Leg Extensions

15 @ 91kg
12 @ 91kg
12 @ 91kg

Skullcrushers 55 (Not inc EZ Bar, about 8.5kilos)

5 @ 30kg
5 @ 30kg
5 @ 30kg
5 @ 30kg
5 @ 30kg

Cable pressdowns 38-12

10 @ 82kg
8 @ 82kg
8 @ 82kg

3/8/09

T-Bar Rows ( Freeweight Olympic bar Not inc Bar ) 55

7 @ 90kg
6 @ 92.5kg
6 @ 92.5kg
6 @ 92.5kg
5 @ 95kg

Bent-over rows 38-12

8 @ 80kg
8 @ 80kg
8 @ 75kg

Flat bench 55

5 @ 100kg
4 @ 102.5kg
4 @ 102.5kg
3 @ 102.5kg
4 @ 100kg

Incline dumbbell press 5x5

7 @ 42.5kg D/B's
6 @ 42.5kg D/B's
6 @ 42.5kg D/B's

Weighted Dips

9 BW + 10kgs
7 BW + 15kgs
5 BW + 20kgs

Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

Failure @ 80kg
Failure @ 80kg
Failure @ 80kg
Failure @ 60kg

STAND.OUTS.

1. Really impressed with my Sumos. Grip strength has improved 100%
2. Benching is feeling better than ever.
3. Squats just keep getting better.
4. Dips are ridiculusly easy weighted now, much less strain on the delts.

BGB has done so much for me, very recommend to anyone.

Next week, im looking to start 30 pounds in 30days. Then looking at bill starr (5x5 )

Peace out,
Benno.

benno
08-03-2009, 08:00 AM
Benno.... My glutes hurt layin in bed on the laptop haha! Good training session tonight bro, bring on thursdays workout!
Your numbers will jump when we fatten you up a bit ;-)

Ha! Get a journal MICHAEL. :ninja:


I am so jealous on your chins. My fat ass just cant do chins :(. Looking really solid Benno, absolutely awesome!

Cheers luna! Appreciated as always mate.

LuNa
08-03-2009, 07:46 PM
It is going to be cool switching up routines. Will be waiting to see more awesomeness :).

depotman
08-04-2009, 07:40 AM
Nice work man. Great effort and enthusiasim. Looking forward to seeing your progress.

Shae
08-04-2009, 07:52 AM
great job Benno. Looking strong!!! :thumbup:

bamazav
08-05-2009, 05:23 AM
Benno - Just started Bill Starr 5x5 this week. I really needed to improve both my form and strength on the base movements. I also loved BGB and look to go back at sometime in the future. For now, get stronger and get better. You do the same!

benno
08-06-2009, 07:26 AM
5/8/09

Squats 5x5 ( Went for more depth! Was intense! )

3 @ 140kg
5 @ 125kg
5 @ 125kg
5 @ 125kg
5 @ 125kg

45 Degree Leg Presses 3x8

7 @ 400kg
6 @ 400kg
6 @ 400kg

Good Mornings

10 @ 50kg
8 @ 50kg
8 @ 50kg

Standing EZ Barbell Curls 55

5 @ 55kg
5 @ 55kg
5 @ 55kg
5 @ 55kg
5 @ 55kg

Seated alternating bicep curls 38-12

10 @ 17.5's
9 @ 17.5's
8 @ 17.5's

This workout was pretty average i thought. The following night i only had about 5 hours sleep and worked a really long day before my workout, it took its toll ! Squats were really deep which was a good thing, even though they were lighter.

6/8/09

Chins 5x5

5 @ BW + 20kgs
5 @ BW + 20kgs
4 @ BW + 20kgs
4 @ BW + 20kgs
3 @ BW + 20kgs

Big improvement on chins. :)

Wide Grip Lat Pulldowns 3x 8-12

9 @ 85kg
8 @ 85kg
7 @ 85kg

Dumbbell Pullovers

8 @ 35kg
8 @ 35kg
8 @ 30kg

Standing Bent Over Laterals 3x10

10 @ 10kg DB'S
10 @ 10kg DB'S

Seated Dumbbell Shoulder Press 55

5 @ 37.5kg DB'S
4 @ 40kg DB'S
5 @ 37.5kg DB'S
5 @ 37.5kg DB'S
5 @ 37.5kg DB'S

:thumbup:

Standing side laterals 38

12 @ 10kg DB'S
8 @ 10kg DB'S
8 @ 10kg DB'S

Calves: (gastrocs) standing calf raises, 38-10

F @ 145kg
F @ 145kg
F @ 145kg

Awesome workout!! :evillaugh:

Tomorrow is my last day on BGB. I will be taking a week off which i defienty need!, then ill be doing 30 Pounds In 30 Days. After those 30days, bill starr 5x5 will be on the cards.

Had my skin folds and measurements done tonight! Got some really good results, really shows this program works if you put the effort in!

My Results:

5/6/08: ( Before i started BGB )

Weight: 86.7kgs
Bodyfat: 12.67%

6/8/08: ( End of BGB after 2 months )

Weight: 89.5kgs
Bodyfat: 13.46%

Measurement Increases over the 2 months:

+ 2 to 2.5cms bigger around chest.
+ 2 to 3cms bigger around waist ( Expected with bulking, and slight increase on BF % Everything else seems to be leaner and bigger. )
+ 1 to 1.5cms bigger around thighs.
+ .75 to 1cms bigger around calfs.
+ .5 cms bigger around arms.
- Skinfolds showed that everything was the same bar a measurement in the abdominal region.

So overall stats show ive gone up 0.79 % BF and im 2.8kgs Heavier. Understanding the figures, the weight ive gained is very little fat so majority gained is muscle. My chest,back and legs have grown quite a bit which this program is probably set to do! :)

Any feedback on my results would be appreciated :) Im assuming 2.8kgs over 2 months is good gains! But would like feedback :)

Peace out,
Benno

benno
08-06-2009, 07:31 AM
It is going to be cool switching up routines. Will be waiting to see more awesomeness :).

Hey Luna. Cheers for the post bro! Yeah mate, really looking forward to something different! Im interested to see what 30 pounds in 30 days gives in results!


Nice work man. Great effort and enthusiasim. Looking forward to seeing your progress.

Thanks depotman, glad your here!


great job Benno. Looking strong!!! :thumbup:

Thanks bigfella! :hello:


Benno - Just started Bill Starr 5x5 this week. I really needed to improve both my form and strength on the base movements. I also loved BGB and look to go back at sometime in the future. For now, get stronger and get better. You do the same!

Sup Bamazav. Keep me informed on your journey through bill starr! Thanks for the support and feedback! Go smash those weights! :evillaugh:

LuNa
08-07-2009, 06:57 PM
I think that is a pretty nice gain. You could probably gain a bit more but you would also increase fat. You are looking at a little less than a pound per week. Pretty damn good if you ask me!

benno
08-17-2009, 05:19 AM
First day on 30lbs in 30days today. Felt like a breeze to start with, but i can see why it will get harder :) I was very tempted to do more, but no im sticking strictly too it! Its obviously layed out the way it is for a reason. Im very interested to see my gains during the 30 day period!

Im working off a 115kg 1RPM.

MONDAY:

Bench Press ( 3 x 75kg x 3 - 65% )

3 @ 75kg
3 @ 75kg
3 @ 75kg

Skullcrushers ( 2 x 10 )

10 @ 30kg
10 @ 30kg

Tricep Pushdown ( 1 x 10 )

10 @ 73kg

Squats ( 2 x 5 , Went REAL deep. )

5 @ 120kg
5 @ 120kg

Calf Raises - Standing ( 2 x 10 - failure )

10 @ 155kg
10 @ 155kg

Weighted Leg Raises ( 2 x 10 - failure )

10 @ +3Kg
10 @ +3Kg

ALL Done :) Short and Sharp!

Bring on wednesday! Time to eat CHICKENNNNNN.

Peace,
Benno.

LuNa
08-17-2009, 06:47 AM
About time you got back in there. Been bored reading the old posts :p. Good luck with the new program Benno. I will try and catch up with you :P.

Clifford Gillmore
08-17-2009, 01:48 PM
Awesome work Benno! On you final max out for the 30 day routine drive up here! Should make for an interesting experience :)

benno
08-18-2009, 04:56 AM
About time you got back in there. Been bored reading the old posts :p. Good luck with the new program Benno. I will try and catch up with you :P.

Ha, cheers for the support luna! Yeah mate, had a week off so i wasnt viewing the forums much :) Yeah, its a interesting program! Hopefully it helps my benching!!


Awesome work Benno! On you final max out for the 30 day routine drive up here! Should make for an interesting experience :)

CHEEEERRRSSS Riskk! Haha, fair drive for a bench session 2x2.. :)

Clifford Gillmore
08-18-2009, 06:22 AM
Haha, I spose. Its only a few hours :P. You should definately make a trip though, I'm trying to organise a Bench And BBQ meet/competition in a few months that you guys should come up for :)

benno
08-20-2009, 02:45 AM
WEDNESDAY:

Bench Press ( 2 x 87.5kg x 3 - 65% )

3 @ 87.5kg
3 @ 87.5kg

Tricep Pushdown ( 1 x 10 )

10 @ 82kg

SUMO Deadlifts ( 2 x 3 )

3 @ 170kg
3 @ 180kg PR :)

Weighted Crunches ( 2 x 10 - Failure )

+20Kg
+20Kg

benno
08-20-2009, 02:47 AM
Haha, I spose. Its only a few hours :P. You should definately make a trip though, I'm trying to organise a Bench And BBQ meet/competition in a few months that you guys should come up for :)

:) Yeah, maybe worthwhile taking a squizz bro!

benno
08-25-2009, 06:21 AM
FRIDAY:

Bench Press ( 2 x 97.5kg x 2 - 85% )

2 @ 97.5kg
2 @ 97.5kg

DB Bench Press ( 1 x 30 - Failure )

30 @ 22.5kg DBS.

SkullCrushers ( 2 x 8 )

8 @ 35kg
8 @ 35kg

Tricep Pushdowns ( 1 x 10 )

10 @ 77kg

Leg Press ( 2 x 6 )

6 @ 400kg
6 @ 400kg

Lat Pulldown (curl grip) (2 x 10)

10 @ 80kg
10 @ 80kg

Seated Calf Raises ( 2 x 10 - Failure)

10 @ 80kg
10 @ 70kg

Abs ( 2 x 10 Failure )

10
10

MONDAY:

Bench Press ( 3 x 80kg x 3 - 65% )

3 @ 80kg
3 @ 82.5kg
3 @ 85kg

Skullcrushers ( 2 x 10 )

10 @ 32.5kg
10 @ 32.5kg

Tricep Pushdown ( 1 x 10 )

10 @ 77kg

Squats ( 2 x 5 , Went REAL deep. )

5 @ 120kg
5 @ 120kg

Calf Raises - Standing ( 2 x 10 - failure )

10 @ 155kg
10 @ 155kg

Weighted Leg Raises ( 2 x 10 - failure )

10 @ +3Kg
10 @ +3Kg

Done,
Peace :)

benno
09-15-2009, 06:51 AM
Hi lads, Sorry ive been a bit lazy with my journal recordings :) But certainly havent slacked off in the weights department. I will keep this more updated now :) I completed 30pounds in 30days which went really well and defienety helped my benching, thanks to chris. Yesterday i started bill starr's 5x5! Looking to do this over the next 10 weeks or so. Well till i start failing my lifts.. :tuttut:

Last nights workout:

Squats 5x5

5 @ 72.5kg
5 @ 92.5kg
5 @ 112.5kg
5 @ 132.5kg
5 @ 152.5kg

Bench 5x5

5 @ 52.5kg
5 @ 62.5kg
5 @ 72.5kg
5 @ 82.5kg
5 @ 92.5kg

Row 5x5

5 @ 32.5kg
5 @ 42.5kg
5 @ 52.5kg
5 @ 62.5kg
5 @ 72.5kg

Assitance Work:

Weighted Hypers

10 @ 20kg
10 @ 25kg

Leg Raises

10 @ BW
10 @ BW
10 @ BW
10 @ BW

Thats it, nice and easy :hello: Till next time!

Peace,
Benno.

bamazav
09-15-2009, 09:53 AM
Great session Benno. I did a short stint with Bill Starr, my lower body need a bit of a break after nearly 8 months of squatting or deadlifting every session. I am giving a DC style workout a try for a few weeks before moving to the Starr/Pendley advanced 5x5 routine or back to BGB (still trying to decide).

Time+Patience
09-15-2009, 08:55 PM
I'm loving the consistency and enthusiasm. You have been hitting it very hard for quite some time.

How have things changed in the mirror for you?

LuNa
09-15-2009, 09:14 PM
Maybe a good time to post some pictures?

benno
09-17-2009, 02:27 AM
Last nights workout:

Squats 4x5

5 @ 72.5kg
5 @ 92.5kg
5 @ 112.5kg
5 @ 112.5kg

Standing Military Press 4x5

5 @ 32.5kg
5 @ 42.5kg
5 @ 52.5kg
5 @ 62.5kg ( These felt HEAVY. Still got em out though! :) At week 10 i hit 85kgs! Gotta keep busting the delts hard! )

Great Exercise, Loved it. Much different to a D/B Seated shoulder press thats for sure.

Deadlift 4x5

5 @ 112.5kg
5 @ 132.5kg
5 @ 152.5kg
5 @ 172.5kg

Assitance Work:

Weighted Chins

6 @ 5kg
6 @ 5kg
6 @ 5kg

Weighted Crunches

10 @ 12.5kg
10 @ 12.5kg
10 @ 12.5kg

And thats it! Tomorrow is Squat/Bench/Row day again, really looking forward to it :)

Till then,
Peace!
Benno.

benno
09-17-2009, 02:37 AM
Great session Benno. I did a short stint with Bill Starr, my lower body need a bit of a break after nearly 8 months of squatting or deadlifting every session. I am giving a DC style workout a try for a few weeks before moving to the Starr/Pendley advanced 5x5 routine or back to BGB (still trying to decide).

Hey Bama! Great to hear your still hitting it up hard. How were your gains through bill starrs 5x5? I can understand the break on the lower body haha, squating 3 days a week is insane, but hey i love it! Thanks for the reply mate, good to hear from ya.


I'm loving the consistency and enthusiasm. You have been hitting it very hard for quite some time.
How have things changed in the mirror for you?

Big Fella! Cheers mate :) Mid may i was 84kgs, now weighing in at about 93-94kgs. Ive lost some shape to my stomach but im looking much thicker and bigger than before. I Had really good gains through BGB, then did 30 pounds in 30days on your bench which also helped my benching alot. Been eating **** loads though, and much stronger on my main lifts. Getting in at least 4000-5000 calories a day. Good to hear from you m8.


Maybe a good time to post some pictures?

Hey luna! Its been a while :) Yeah mate, hopefully i will get some up tonight! Good to hear from you again, luna

bamazav
09-17-2009, 06:19 AM
I was seeing gains in my numbers with Starr, but my knees and hips were feeling the constancy of the squats. I needed to take a break for a week or two and let them recover. I am going to restart but use the Starr/Pendley 5 x 5 on Monday. With that progression you do 4 weeks of heavy 5 x5 loads and then three weeks of deload using 3 x 3 http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm
(http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm)

musclemick
09-17-2009, 06:32 AM
I believe the other day you said "**** havin a 6 pack, i wanna move some weight!".... or something along those lines.... THATS THE ATTITUDE! Makin good progress benno!

benno
09-17-2009, 07:01 AM
Some Pictures finally :)

27840

27841

27842

27843

27844

benno
09-17-2009, 07:13 AM
Some more.

27845

27846

27847

27848

27849

benno
09-17-2009, 07:18 AM
And the last one:

27850

That was a bit of fun, first time ive really taken bulk pictures. Will be good to see my progress though! Hopefully bill starr will work wonders for me, oh and i really think i suck at posing haha. Photos taking before bed, weighed in at 94.5kgs @ 180-182cm. What u guys think? Comments welcome!

Thanks,
Benno.

musclemick
09-17-2009, 07:26 AM
Photos definately don't do you justice. Everything looks much more defined in person.

Lookin good tho benno

benno
09-17-2009, 07:29 AM
Photos definately don't do you justice. Everything looks much more defined in person.

Lookin good tho benno

HAHA, prob caz i was bloated as **** ay from eating and drinking all day. Oh well, plenty of work to be done! Cheers bro, catchya tomo!

bamazav
09-17-2009, 07:47 AM
Looking good Benno. 5 x 5 worked for Reg Park, they can work for you. Keep up the good work.

benno
09-17-2009, 09:43 PM
Looking good Benno. 5 x 5 worked for Reg Park, they can work for you. Keep up the good work.

Appreciate the support bama, thanks mate. Same for you!

LuNa
09-17-2009, 10:11 PM
Good stuff! Im still behind on everything, blah!:indian:

tomv
09-17-2009, 11:30 PM
Ay Benno just started readin your journal mate, seems we are fairly similar.

I'm 20, bout 95kg, 180cm tall and just started an intermediate program (rippetoe texas method though :P). I don't bench much though and you kill me on press numbers haha, I'm only a little bit behind you on squats though. I'll be working to catch up :P

benno
09-18-2009, 10:41 PM
Last nights workout:

Squats 5x5

5 @ 72.5kg
5 @ 92.5kg
5 @ 112.5kg
5 @ 132.5kg
3 @ 155kg
8 @ 112.5kg

Bench 5x5

5 @ 52.5kg
5 @ 62.5kg
5 @ 72.5kg
5 @ 82.5kg
3 @ 95kg
8 @ 72.5kg

Rows 5x5

5 @ 32.5kg
5 @ 42.5kg
5 @ 52.5kg
5 @ 62.5kg
3 @ 75kg
8 @ 52.5kg

Assitance Work:

Weighted Dips

5 @ 10kg
5 @ 10kg
5 @ 10kg

Tricep Pushdowns

8 @ 86kg
8 @ 91kg
8 @ 91kg

Ez BB Curls

8 @ 40kg
8 @ 40kg
8 @ 40kg

Thats it folks! Must say my legs have got a hammering haha.... Squats 3x a week is sick, but legs feeling really tired and tight now. Thank god for the weekend! Bring on monday.

Peace,
Benno.

benno
09-18-2009, 10:45 PM
Good stuff! Im still behind on everything, blah!:indian:

Thanks Luna! :) Haha, time for you to catch up then! Keep in touch mate.


Ay Benno just started readin your journal mate, seems we are fairly similar.

I'm 20, bout 95kg, 180cm tall and just started an intermediate program (rippetoe texas method though :P). I don't bench much though and you kill me on press numbers haha, I'm only a little bit behind you on squats though. I'll be working to catch up :P

Hey Tom, Welcome and thanks for the comment :)

Great stuff mate, will sticky your journal and i wanna see your numbers catch me. Yeah texas method looks alright, i was gonna do that or bill starrs. Then probably go the advanced version of bill starr once i stall my lifts on this program. Or deload.

All the best! :hello:

depotman
09-19-2009, 11:54 AM
Nice work and nice pics Benno, keep up the great work.

benno
09-21-2009, 11:59 PM
Last nights workout:

Squats 5x5

5 @ 75kg
5 @ 95kg
5 @ 115kg
5 @ 135kg
5 @ 155kg

Bench 5x5

5 @ 55kg
5 @ 65kg
5 @ 75kg
5 @ 85kg
5 @ 95kg

Row 5x5

5 @ 35kg
5 @ 45kg
5 @ 55kg
5 @ 65kg
5 @ 75kg

Assitance Work:

Weighted Hypers

10 @ 25kg
10 @ 30kg

Leg Raises

10 @ BW
10 @ BW
10 @ BW
10 @ BW

Done! Looking forward to tomorrow!

Peace,
benno

benno
09-21-2009, 11:59 PM
Nice work and nice pics Benno, keep up the great work.

Thankyou depot :)

tomv
09-22-2009, 02:39 AM
**** man, 5x5@155kg is crazy. I am way ****ing behind you in strength haha. Are you aiming to compete?

benno
09-22-2009, 10:21 AM
**** man, 5x5@155kg is crazy. I am way ****ing behind you in strength haha. Are you aiming to compete?

I Belive it was 1x5 @ 155kg :) Not 5x5. Even though 155 felt pretty easy!!

Yeah mate, hopefully this time next year!

bamazav
09-22-2009, 12:11 PM
Like tomv I am way behind, but plugging along. Great looking workout Benno, keep up the great work.

Time+Patience
09-22-2009, 12:21 PM
Whenever you get into more isolation movements and cutting weight, you'll see all of that hard work even better.

Back is definitely thick, the back double bi just may be your best pose. Those Deads and Rows are working aren't they?

LuNa
09-22-2009, 05:00 PM
I Belive it was 1x5 @ 155kg :) Not 5x5. Even though 155 felt pretty easy!!

Yeah mate, hopefully this time next year!

Pfff, quarter squatting :evillaugh:. Nice work Benno, you make me feel weak:clown:

benno
09-22-2009, 10:22 PM
Like tomv I am way behind, but plugging along. Great looking workout Benno, keep up the great work.

Hey bama. Yeah mate, its all about progression. Thanks for your kind words :)


Whenever you get into more isolation movements and cutting weight, you'll see all of that hard work even better.
Back is definitely thick, the back double bi just may be your best pose. Those Deads and Rows are working aren't they?

Hey bigboy. Yeah mate, looking to get as big as i can for at least another 6 months - build my foundation but then will prob incorporate a few isolation exercises, increase rep range and intensity. Honestly i think all the poses are pretty bad, i have no idea how to do them haha, practice i guess. Im doing sumo deads with a wide stance - helps me maintain good form and doing bent over rows with full rom - from floor level to abs. I hope they are working :) Whys that mate?


Pfff, quarter squatting :evillaugh:. Nice work Benno, you make me feel weak:clown:

Haha, cheers luna - keep working hard on that cut bru.

benno
09-23-2009, 08:32 PM
Last nights workout:

Squats 4x5

5 @ 75kg
5 @ 95kg
5 @ 115kg
5 @ 115kg

Standing Military Press 4x5

5 @ 35kg
5 @ 45kg
5 @ 55kg
5 @ 65kg

Deadlift 4x5

5 @ 115kg
5 @ 135kg
5 @ 155kg
5 @ 175kg

Assitance Work:

Weighted Chins

6 @ 5kg
6 @ 5kg
6 @ 5kg

Weighted Crunches

10 @ 12.5kg
10 @ 12.5kg
10 @ 12.5kg

benno
09-28-2009, 03:11 AM
Friday

Squats 5x5

5 @ 75kg
5 @ 95kg
5 @ 115kg
5 @ 135kg
3 @ 157.5kg
8 @ 115kg

Bench 5x5

5 @ 55kg
5 @ 65kg
5 @ 75kg
5 @ 85kg
3 @ 97.5kg
8 @ 75kg

Rows 5x5

5 @ 35kg
5 @ 45kg
5 @ 55kg
5 @ 65kg
3 @ 77.5kg
8 @ 55kg

Assitance Work:

SkullCrushers

5 @ 45kg
5 @ 47.5kg
5 @ 47.5kg

Tricep Pushdowns

8 @ 91kg
8 @ 91kg
8 @ 82kg

Ez BB Curls

8 @ 40kg
8 @ 40kg
8 @ 40kg

Monday:

Squats 5x5 - SKIPPED

Bench 5x5

5 @ 57.5kg
5 @ 67.5kg
5 @ 77.5kg
5 @ 87.5kg
5 @ 97.5kg

Rows 5x5

5 @ 37.5kg
5 @ 47.5kg
5 @ 57.5kg
5 @ 67.5kg
5 @ 77.5kg

Assitance Work:

Weighted Hypers

10 @ 30kg
10 @ 30kg

Leg Raises

10 @ BW
10 @ BW
10 @ BW
10 @ BW

Having probelms with my hips and hip flexors which are causing me a lot of pain when i squat. Pretty devastating really... Progressing each week then comes injurys... HATE IT! :evillaugh: I even warmed up for 30 mins with foam rollers,tennis ball exercises and numorous amount of stretches, but still having probelms.. Going to the physio and possibly the chiro tomorrow to find out what the go is... :(

Peace,
Benno

LuNa
09-28-2009, 05:42 PM
Good luck at the physio, hope they are able to sort it out.

benno
09-29-2009, 07:26 PM
Good luck at the physio, hope they are able to sort it out.

Thanks mate... Going there today!

benno
09-30-2009, 06:14 AM
Went to the physio, he said that my hips were really tight and not flexible. He did some work on it tonight, feels tender atm but feels bit better already. Doesnt want me to squat for another 1-2weeks, but i can manage... He gave me some exercises to do each night before going to bed to increase my hip flexibly.. Hope it all works out and quick too! Want to be squating again asap!

Im looking to do a Push/Pull/Leg Routine starting next week. I seem to get pretty beat up squating 3 days a week, that way i will just squat once a week.

Tonight i did bits and pieces - skipped squats obviously.

Did 4x5 Sets on Military - Worked up to 67.5kg and got 4 - WAS HEAVYYYY
4x5 Sets on Deadlifts - Worked up to 4 plates (180kg) for 5
and 25x Chinups.

Will do some bench/row day without squats on friday with some assitance work.

Peace-
Benno

bamazav
09-30-2009, 12:25 PM
Went to the physio, he said that my hips were really tight and not flexible. He did some work on it tonight, feels tender atm but feels bit better already. Doesnt want me to squat for another 1-2weeks, but i can manage... He gave me some exercises to do each night before going to bed to increase my hip flexibly.. Hope it all works out and quick too! Want to be squating again asap!

Im looking to do a Push/Pull/Leg Routine starting next week. I seem to get pretty beat up squating 3 days a week, that way i will just squat once a week.

Tonight i did bits and pieces - skipped squats obviously.

Did 4x5 Sets on Military - Worked up to 67.5kg and got 4 - WAS HEAVYYYY
4x5 Sets on Deadlifts - Worked up to 4 plates (180kg) for 5
and 25x Chinups.

Will do some bench/row day without squats on friday with some assitance work.

Peace-
Benno

Squatting three days a week can wear on you. I am moving away from that in two weeks. The routine I am on now has be squatting 3 times a week for the first 4 and then only on Mondays and Fridays through the rest of the 5 weeks. I am weighing a return to BGB or some sort of volume training after this routine.

I will pray for a quick recovery for you Benno.

benno
10-01-2009, 12:07 AM
Squatting three days a week can wear on you. I am moving away from that in two weeks. The routine I am on now has be squatting 3 times a week for the first 4 and then only on Mondays and Fridays through the rest of the 5 weeks. I am weighing a return to BGB or some sort of volume training after this routine.

I will pray for a quick recovery for you Benno.

Thanks alot for the supportive words bama, i hope quick recovery too! All the best returning to BGB ( had awesome results, good program ) or some sort volume training. Though make your u master your big 4 lifts ( Bench,Squat,Militarys and Deads), and maybe throw in some volume with those lifts. Pack on that size BUDDY.

benno
10-05-2009, 06:04 AM
Sumo Deadlift

3 X 200KG , 4 X 190KG , 5 X 180KG

WOOHOOOOO , Hit 200 !! PR :)

Bent Over Rows ( Full ROM )

12 x 60KG , 12 x 60KG , 10 x 60KG

Chin Ups

7 BW , 6 BW , 6 BW , 5 BW

UH Lat Pulldowns

12 x 80KG , 8 x 80KG

DB Pullovers

10 x 30KG , 10 x 30KG

Straight BB Curl

8 x 30KG , 8 x 30KG , 8 x 30KG

All Done! Was a very tough workout , and very different :) Gonna be sore tomorrow, was sooo stoked with my deadlifts tonight considering i could get 200kg off the ground about a 3-4 weeks ago and got 3!! Over 2x My BW.

Peace!
Benno.

bamazav
10-06-2009, 10:37 AM
Great JOB Benno! Way to hit that PR!

If my back cooperates, I will be doing deads tomorrow. I have been doing rack deadlifts due to space limits, but figured out how I can lift from the floor. I will probably have to back off a bit and work to get used to the extra 6-8 inches difference, but it will be worth it.

tomv
10-06-2009, 05:25 PM
Congrats on the PR, muscles.

LuNa
10-06-2009, 09:08 PM
Noooooo, you are supposed to be getting weaker than i am!:ninja:

Congrats on the PR, that is a big one!

benno
10-07-2009, 06:55 PM
Bench

4 x 110KG , 4 x 110KG , 3 X 110KG , 5 X 100KG , 3 X 100KG

:evillaugh:

Military Press

4 x 60KG , 3 x 60KG , 5 x 55KG , 4 x 50KG , 3 x 50KG

Dips

8 x BW , 8 x BW , 8 x BW

Incline D/B Flyes Supersetted with Rear Laterals

12 x 10KG // 12 x 9KG
12 x 10KG // 12 x 9KG

Pushdowns

20 x 50KG

Workout was good.. Was very impressed with my benching, it has came a long way! Military's need work, but that will come. Didnt get to do skullcrushers in my assistance as i ran outta time! Thats alright, im pretty sure my triceps got a good hammering without the assistance work :hello:

Peace,
Benno

benno
10-07-2009, 07:00 PM
Great JOB Benno! Way to hit that PR!

If my back cooperates, I will be doing deads tomorrow. I have been doing rack deadlifts due to space limits, but figured out how I can lift from the floor. I will probably have to back off a bit and work to get used to the extra 6-8 inches difference, but it will be worth it.

Thanks Bama! Yeah mate, certainly will be worth it! All the best!


Congrats on the PR, muscles.

Tom, Thanks mate! :)


Noooooo, you are supposed to be getting weaker than i am!:ninja:

Congrats on the PR, that is a big one!

Haha luna, well get stronger :) Hows the leanness way treating ya? Thanks for the congratz, 200kg means heaps!

tomv
10-07-2009, 07:19 PM
Sick work on the bench benno, gunna have some massive titties soon huh lol.

LuNa
10-07-2009, 09:20 PM
Haha luna, well get stronger :) Hows the leanness way treating ya? Thanks for the congratz, 200kg means heaps!

Im trying! Going for leanness sucks ass, im happy you decided to go for strength, life is easier on a bulk. 200kg is really awesome!

benno
10-10-2009, 04:05 AM
Legs And Lower

Squat

8 x 60KG, 8 x 60KG, 8 x 60KG

Leg Press

10 x 410KG

SLDL

8 x 100KG, 8 x 100KG, 8 x 100KG

Leg Extensions

15 x 84KG , 15 x 77KG

Weighted Hypers

10 x 25KG, 10 x 25KG, 10 x 25KG

Seated Calf Raises Supersetted with 45 Degree Leg Press Calf Raises

10 x 60KG//15 x 150KG
10 x 60KG//15 x 150KG

All done! Legs are pretty fired today, esp my Hams and Quads... Hips felt alright on the squats... Gonna really ease back into them slowly then hopefully my hips will repair themselves. I will probably take a video of my squats so i can get a critque too! :hello:

Looking forward to smashing mondays pull session!

Peace,
Benno.

benno
10-10-2009, 04:07 AM
Sick work on the bench benno, gunna have some massive titties soon huh lol.

Haha, yeah tom! Im hoping for that anywayz! I really love my benching now, before it really sucked ass... Thanks mate.


Im trying! Going for leanness sucks ass, im happy you decided to go for strength, life is easier on a bulk. 200kg is really awesome!

Thanks Luna! Im prob looking to lean up this time next year.. Not looking forward to it hahaha, but on the other hand i would like to see what i look like lean.

benno
10-12-2009, 07:05 PM
Sumo Deadlift

2 X 200KG , 3 X 190KG , 5 X 180KG

Bent Over Rows ( Full ROM )

12 x 60KG , 12 x 60KG , 10 x 60KG

UH Chin Ups

7 BW , 6 BW , 6 BW

DB Pullovers

10 x 30KG , 10 x 30KG

Straight BB Curl

8 x 40KG , 8 x 40KG , 8 x 40KG

Workout went alright, gonna give UH Chins a go for a while. Something different!

Deadlifts felt a bit off today - got 1 less rep on both the 200 and 190 set, nothing major though...

I look forward to wednesdays workout!

Peace,
Benno :)

musclemick
10-13-2009, 06:39 AM
Im trying! Going for leanness sucks ass, im happy you decided to go for strength, life is easier on a bulk. 200kg is really awesome!


HAHA thats gold luna. Yes bulking is much easier... eat lots and lift heavy. Does life get any better?

New programs looking good Benno. It's good your bench and deads are picking up :) get fat like me and you'll lift like a king.... like me ;-)