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BennettBoy
07-24-2002, 01:17 PM
I debated over whether to start an online journal, but I honestly feel it will FINALLY force me to do a better job of recording my lifts and keeping up with my nutrition.

Prior to starting this journal, I had gotten into the habit of just going to the gym and working a bodypart without regard to knowing what exercises I was even going to perform. tuttut Basically, I just kept mixing things up to keep my body guessing.

My nutrition is good, but certainly not great. I do get about 250-275 grams of protein a day, but I have no clue what my fat and carb intake is daily. I do eat every 3 hours though. I also always awake to a protein shake (or MRP) and have an MRP with peanut butter before I go to sleep. I typically get 7-9 hours of sleep each night.

THE WORKOUT PLAN:
Monday: Chest/Abs

Tuesday: Legs/Calves

Wednesday: Rest

Thursday: Shoulders/Traps/Triceps

Friday: Back/Bis/Abs

Saturday: Rest

Sunday: Rest

I will list exercises after each workout as I am hesitant to restrict myself to the same ones:D

I will also try very hard to list my daily nutrition.

Finally, as my goal is to compete in my first bodybuilding show next June in Columbia, SC for the State NPC's....I will post these 3 pictures as my starting point and try to update every 2 months or so with new pictures. Pictures will follow in 3 new posts.

BennettBoy
07-24-2002, 01:18 PM
Frontal picture: (most muscular)

BennettBoy
07-24-2002, 01:19 PM
Picture of back: (back lat spread)

BennettBoy
07-24-2002, 01:19 PM
Picture of quads

Black_Curtain
07-24-2002, 01:22 PM
Dude, I wish you the best of luck. I think you have a very good body already and you can improve it to be a superb one and be placed very high in the BB show.

Goin_Big
07-24-2002, 02:15 PM
I still don't know how all you guys eat so much protein :)

At least you don't have to worry about losing much bf for the contest eh ;)

rookiebldr
07-24-2002, 03:08 PM
Good luck on your quest and well done on your development thus far. :thumbup:

Going_big, Now that I'm used to eating protein as a staple, I don't seem to have too much problem getting enough when I'm good about my diet. I just got to stay away from my cheat foods.

BennettBoy
07-24-2002, 06:00 PM
Wednesday, July 24, 2002

------------------------------------------------------------------------------------
Training

Sometimes I choose to do arms by themselves and thus end up with 5 workout days for the week.

ARMS:
Superset
Seated Dumbbell Triceps Overhead - 65 X 10, 75 X 10
Barbell Bicep Curls - 105 X 8, 105 X 7

Superset
Tricep Rope Pressdowns - 100 X 10, 120 X 10
EZ Bar Preacher Curls - 90 X 7, 90 X 6

Superset
Tricep Underhand Single-arm pulldowns - 60 X 7, 60 X 7
Dumbbell Hammer Curls - 45 X 8, 45 X 7

FOREARMS:
Barbell Wrist Curls - 85 X 10, 85 X 10
Behind Back Barbell Wrist Curls - 85 X 10, 85 X 10

ABS:
2 X 20 Hanging Leg Raises
2 X 20 (60 lbs.) Cybex Ab Machine
2 X 20 Seated Broomstick Twists
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Nutrition

Meal 1 @ 6:30 a.m.: Ultramet Choc. Shake/Banana
Meal 2 @ 8:45 a.m.: 3 eggs, 1 sausage patty, 2 slices ham
Meal 3 @ 11:45 a.m.: 6 oz. grilled chicken breast, brown rice, 1 cup peas
Meal 4 @ 3:30 p.m.: can tuna, 20 grams whey protein
Meal 5 @ 6:30 p.m.: 1 bottle Gatorade, Ultramet Choc. Shake/1 tablespoon peanut butter
Meal 6 @ 8:30 p.m.: 6 oz. grilled chicken breast, 1 can green beans
Meal 7 @ 12:30 a.m.: Ultramet Choc. Shake w/ 1/2 cup skim milk.

Water - 2+ Gallons
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General Notes

Workout went OK I guess. It is hard to gauge because I don't do arms seperately but maybe once a month. I never really try to lift too heavy when doing arms....rather I focus on good form and slow reps.

I will eventually start trying to put in my protein, carb, and fat grams and total calories but was too lazy to look all that up tonight.

That's about it. Damn this takes a long time and I am going to have to really kick myself in the ass to be diligent about it....but I must if I want to compete.

I will weigh tomorrow. Might see if I can get my bodyfat checked as well.

Please feel free to comment on anything you read in this journal.

Peace.

BennettBoy
07-25-2002, 06:31 AM
Last night I didn't get my normal amount of sleep. I did get 6 hours, but usually I get close to 8 hours (unless it is a weekend:D ). I was talked into going to a local pub with a friend:eek:

Today will be Shoulders/Traps day. I love working my shoulders and really have been focusing on trying to bring my side delts up to par. My front and rear delts are pretty good and I have alot of striations in my delts anyway. I guess it is one of my better bodyparts as most folks are always complimenting me on them. And the ladies at the gym always tell me I have wide shoulders....but they say that is a GOOD THING. :D

I will have another post later today or tomorrow detailing my shoulder workout, nutrition and general comments. Hopefully today I can find a good chart that has calorie information so I can start tracking my calories. I also need to remind myself I need to buy some dextrose to add in with my post workout shakes.

For supplements right now I am doing MRP's (Chocolate Ultramet.....yummy), multivatimins, 2000 mg. Vitamin C, 400 IU Vitamin E, and Dymetatrine Extreme (ECA). I guess I may as well go on and get some creatine too since I need to get in a bulking mode.

My goal is to get close to 200 pounds by eating pretty clean (just getting more clean calories), and then to cut starting around next March. Adding weight for me isn't easy because I have always been very picky about how I add it, and I strive to always stay lean with my abs being visible.


NOTE: You may notice when looking at my workouts I do a higher volume of sets than some folks recommend. But I have found this is what works for my body.

Peace out.

BennettBoy
07-25-2002, 12:20 PM
I worked out at lunch today instead of after work like I normally do. Thus, my workout was at Gold's Gym in Lexington, SC rather than my normal gym....Gold's at Harbison in Columbia.

I hade a fukin' kick ass workout....short and intense. In and out....that is the way I like it:eek:

I'm not going to take the time to list my warmup sets....but I always do a couple light warmups with my first exercise.

Thursday, July 25, 2002

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Training

SHOULDERS:

Seated Dumbbell presses - 65 X 10, 70 X 7, 60 X 8 (failure)
Superset
Cybex side laterals - 8(pin setting) X 10, 8 X 10
Dumbbell front raises - 25 X 8, 25 X 8

note: not sure how to list this but so not to confuse I just do a set of side laterals and move straight into front raises.

Seated Dumbbell rear laterals - 30 X 10, 30 X 10
Smith Machine upright rows - 70 (plate lbs) X 10, 70 X 10

TRAPS
Smith Machine Shrugs - 180 (plate lbs) x 10, 230 X 10, 270 X 8 (failure)

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Nutrition

Meal 1 @ 6:30 a.m.: Ultramet Choc. shake, 1 serving oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 1 sausage patty, 2 slices ham
Meal 3 @ 10:45 a.m.: can of tuna, 2 slices wheat bread
Meal 4 @ 12:45 p.m.: 1 gatorade, 40 grams whey, banana
Meal 5 @ 2:00 p.m.: chicken and rice casserole - from cafe at work
Meal 6 @ 5:00 p.m.: EAS cookies n cream protein bar
Meal 7 @ 8:00 p.m.: 1/2 pack Ultramet Choc. MRP, can of tuna
Meal 8 @ 1:30 a.m.: EAS cookies n cream protein bar

2 Gallons water

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General Notes

Workout was good. I have too much to do after work and want to go out tonight so I'm glad I could get the workout in during a rather long lunch hour;)

Today was the first time I have even tried shrugs using the Smith Machine. That was pretty cool....and I think I will rotate that into my routine every now and then.

For those wondering.......I don't do cardio so you will not find any mention of it in my journal. I realize since I want to compete next year eventually I will have to do it....but that can wait LOL!

I'm not happy with my post workout shake since I have no dextrose yet....so I drink a bottle of gatorade and threw a banana in the shake. That will have to suffice.

Note to self: Try hard to limit the amount of beers you drink tonight you alcoholic:D And try even harder to meet a hot 25 year old chick with no kids.
:eek:

Peace out.:

Manveet
07-25-2002, 02:02 PM
Good stuff Bennett. How are the supersets working for your tris? Do you only do supersets for your arms? Recently I have decieded to do drop sets for some of my arm excercises and they have been awesome.

BennettBoy
07-25-2002, 05:22 PM
Manveet, thanks for checking out my journal. I have only been working arms on a seperate day for about the past 2 months when I was told by some folks I needed to bring my forearms up some. So I basically did it to have more time to work forearms.

I think they are responding though......just last night, believe it or not, I had a friend who works out at the same gym where I do tell me he was jealous because my arms were looking way better than his now:D

I probably want do it to much longer though because working out 5 days a week is a little more than I like.

As for the supersets, I actually got that routine off of www.bodybuilding.com. It was written by a young guy who competes named Layne Norton. And yes, I like doing my arms that way because I go right from a tricep movement to a bicep movement. I try to the biggies (like skull crushers and barbell curls) together.

Peace.

BennettBoy
07-26-2002, 06:46 AM
Well, I had alot of fun last night going out on the town in Columbia.........but it fuked my sleep up once again. I only got 4.5 hours of sleep:mad: It was most definietly worth it though because I met a cute lady and got a phone number. I'll follow up with that later today hehehe.

Oh well, I will get 8 hours tonight regardless as my parents are coming to visit me tomorrow to take me out for a one week late Birthday lunch.

Anybody want a little bio information: I have lived in Columbia, SC for 20 years now so this is where I call home. I'm from the upstate part of South Carolina and graduated from Clemson University in 1982. (check my avatar out LOL). I still faithfully go to every home football game. There is nothing more fun than going back to my alma mater to watch football with 80,000 fans. Damn I can't wait for August 31 when it all begins.:D

I do computer support related work here in Columbia. When I first got into it I loved it....but I think I just endure now. Since bodybuilding I really lost interest in my desire to keep up with all the changing technology and that isn't good in a field like this. But, it's a job for now.

I'm currently getting ready to be divorced in 2 weeks....August 8th to be exact;) I was married for 3 years but it just didn't work out. So now.....I'm a 42 year old living and acting like I'm 25 again and having the time of my life. But really I'm an :angel:



OK, back to training......today will be back day. I really hope I can get in a great workout on 4.5 hours of sleep. Tonight I am going to add deadlifts back into my routine and do them first. I really need to pack on some more size onto my back...and lats specifically. So I think I am going to start doing my pullups with like 25 pounds hanging on me as well. I will do those 2nd and try to get 30 good reps no matter how many sets it takes. It will most likely take 4....maybe 5. Might do some V-bar grip pulldowns too! And then I will do one other rowing type movement. Can't wait to get at it.

Peace out.

Tryska
07-26-2002, 07:29 AM
i think those deadlifts will spur forearm growth more then anything else, to be honest.

BennettBoy
07-26-2002, 07:54 AM
I could use that too....and maybe it will also help my traps:D

Tryska
07-26-2002, 08:00 AM
hee hee..definitely your traps...but actually i was just talking with someone about this the other day, (as he was borrowing my straps, and expressing surprise about it), we were talking about how pull exercises, especially the heavy ones, really seem to bring out forearms, and he was of the opinion that wrist curls will do nothing but give you repetive stress disorder. i've never done curls, but i can attest to deadlifts and what they do to my forearms.

BennettBoy
07-26-2002, 08:29 AM
Crap, I'm going to pig out today....I can already feel it. I had like 4 scrambled eggs, 2 slices of bacon and grits already and I am going to eat Chinese buffet for lunch. I love Chinese buffets LOL:D

When I go eat Chinese buffet...I go to this really ace place that has a spread you can't believe. They have crab meat, salmon, baked fish, and tons of brocolli and chicken stuff. I only eat one plate though....don't want to overdo ittuttut And I don't have to feel too bad because I NEVER get any of the stuff that is fried (but the rice of course). I bet I pack in 75 grams of protein too! Dang I'm ready for lunch:nod:

Plus, looking at diet entries I am beginning to fear I am relying too much on protein bars and protein shakes......need more REAL food:D

MonStar
07-26-2002, 09:03 AM
BennetBoy:

Wow nice journal man! Havnt had a chance to read it until now. Some very imrpessive lifts and I like the way your journal is layed out, all nice and neat. Keep it up man.

Manveet
07-26-2002, 10:27 AM
I am beginning to fear I am relying too much on protein bars and protein shakes......need more REAL food

Real food is much better. :)

BennettBoy
07-26-2002, 05:00 PM
Friday, July 26, 2002

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Training

BACK:
Deadlifts - 135 X 10 (warmup), 225 X 8, 315 X 5, 315 X 5
Pullups - 30 reps.....took 4 sets
Cybex T-Bar - 90 X 10, 135 X 8, 135 X 8, 160 X 7
V-Grip Pulldowns - 12 (pin setting) X 8, 12 X 8, 12 X 6
Nautilus Pullovers - 10 (pin setting) X 7, 10 X 7

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Nutrition

Meal 1 @ 6:45 a.m.: Ultramet Choc. Shake, banana, 1 TBS PB
Meal 2 @ 8:45 a.m.: 4 eggs, 2 slices bacon, 1 cup cooked grits
Meal 3 @ 11:45 a.m.: Chinese buffet:D (salmon, crab meat, crab salad, 8 boiled shrimp, chicken, brocolli, carrots, rice)
Meal 4 @ 3:00 p.m.: EAS cookies n cream protein bar
Meal 5 @ 5:30 p.m.: 40 grams whey, 1 gatorade
Meal 6 @ 7:15 p.m.: 6 oz. grilled chicken breast
Meal 7 @ 9:00 p.m.: Ultramet Choc. Shake
Meal 8 @ 2:30 a.m.: 2 chicken sandwiches

Water - approx. 2 gallons

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General Notes

Had a good, quick back workout. Did deadlifts today for the first time in a couple months and was surprised how hard 315 felt to me:confused: I just hope that doing deadlifts on Friday will give my lower back enough time to recuperate for squats on Tuesday. I really want to do both for a while, but in the past I have seen where one or the other will suffer because my lower back takes a beating. We'll see.

I also wanted to do weighted pullups...but I couldn't find the phukin' belt. Not sure it mattered that much anyway. I just want to try to get my lats widened some.

Well, that's about it for today. I'm sure I will go out tonight for a couple beers, but it will be an early night for me as Friday's go. My parents are coming to Columbia tomorrow to visit and I also need to get 8 good hours of sleep to make up for my lack of sleep the past 2 nights.

I'll update my other meals for today later.

Peace out.

MonStar
07-27-2002, 08:56 AM
BACK:
Deadlifts - 135 X 10 (warmup), 225 X 8, 315 X 5, 315 X 5
Pullups - 30 reps.....took 4 sets
Cybex T-Bar - 90 X 10, 135 X 8, 135 X 8, 160 X 7
V-Grip Pulldowns - 12 (pin setting) X 8, 12 X 8, 12 X 6
Nautilus Pullovers - 10 (pin setting) X 7, 10 X 7

Why so much volume man? Just curious. This comes out to something like 16 total work sets for your lats. I guess thats not TOO bad I usually dont go over 6-8 but thats just me. Is this working out well for you? I used to do my pullups in the same fashion as you. Set a number like 50 and keep doing sets until I got to 50.


I just want to try to get my lats widened some.

Hey man were in the same boat I want to blow up my lats big time. Made them as wide as hell.

BennettBoy
07-27-2002, 09:09 AM
Originally posted by MonStar


Why so much volume man? Just curious. This comes out to something like 16 total work sets for your lats.

I don't really look at the T-Bars and Deadlifts as being lat exercises, but either way.....I am beginning to wonder if maybe my lat growth isn't being slowed by too much volume too. It isn't that my lats aren't OK.....I guess they are just behind. I never do pullovers so that was just a test. I didn't feel **** from that so it will be gone like quick LOL! I don't like the machine either.

You make a great point though and I may have to totally rethink my back day. I do like higher volume and my body responds to that.

Sorry, but I just have to say it.......PHUCK HIT:D

I tried HIT for months believing it was THE WAY. I got absolutely nowhere with that. I did 2 full body routines a week and very low volume. It sucked.

MonStar
07-27-2002, 09:12 AM
Haha nah man f*ck HIT I tried that too it isnt for everybody. I didnt get anywhere from it at all. I am just doing a high-intensity lower volume approach now. My current back routine is:

WG Underhand Chins 3 sets 4/6/8 reps
One-arm DB Rows 3 sets 4/6/8 reps

Works really well for me actually. Hoping to get +135 for 4 on chins and 165 for 4 on DB rows by 2003, wish me luck!

BennettBoy
07-27-2002, 09:15 AM
Oh boy.....my lower back is sore as hell this morning. I got 7 hours of sleep so I came up 1 hour short of what I wanted. Later this afternoon I am going to try to take a 2 hour nap.

Going out drinking might be fun....but it messes up my growth plans:D I got hungry last night at 2:30 and had 2 chicken sandwiches. I do not believe the chicken was grilled either:eek:

Oh well.....I ate large yesterday. Today I will have a good steak dinner with my parents so that will be sweet!

No training for me today or Sunday. I usually rest both weekend days unless I am totally bored or behind on my workouts.

I will post my diet later.......I going to lay back down for a few minutes:help:

Peace.

BennettBoy
07-27-2002, 09:57 AM
Originally posted by MonStar
Works really well for me actually. Hoping to get +135 for 4 on chins and 165 for 4 on DB rows by 2003, wish me luck!

Good luck:D

And WOW...my gym only has DB's that go up to 125....I think. Since I don't use any that high.....I'm not quite sure:mad:

BennettBoy
07-29-2002, 06:25 AM
Well this weekend pretty much ended up being a waste for me as far as accomplishing anything worthwhile in building any mass LOL. Yesterday I went to a HUGE lake party on Lake Murray and of course couldn't eat like I needed too. And the beer was flowing:D

I am going to list what I had to eat Saturday and Sunday anyway because I need to do it to force me to do better on weekends. I do great Mon-Friday and then sometimes I slip on weekends. Soon I will basically have to give up having beers to get serious about competing. But I can probably have a little more fun for 3-4 months;)

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Saturday, July 27, 2002

Meal 1 @ 10:30 a.m. - Ultramet Choc. Shake, banana
Meal 2 @ 12:00 p.m. - 6 oz. grilled chicken breats
Meal 3 @ 3:00 p.m. - 6 oz. center-cut sirloin, baked potato, salad w/ blue cheese dressing, croissant (Hops Restaurant)
Meal 4 @ 6:00 p.m. - 6 oz. steak
Meal 5 @ 9:00 p.m. - Ultramet Choc. Shake

Rest Day - no training

Sleep - 6 hours

Water - 1 gallon approx.

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Sunday, July 28, 2002

Meal 1 @ 10:30 p.m. - Ultramet Choc. Shake, 1 TBSP PB
Meal 2 @ 1:00 p.m. - Ultramet Choc. Shake
Meal 3 @ 2:00 p.m. - 8 eggs (3 whole and 5 egg whites)
Meal 4 @ 7:00 p.m. - Monstor burger from Hardee's

Rest Day - no training

Sleep - 8 hours

Water - 1 gallon approx.

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

Dang I ate crappy yesterday:mad:


OK, this week I am going to hit my diet correctly every day and try to start my goal to get towards 190. I weighed Friday at the gym and weighed 183. I'm ordering some supplements online today and I will start back with creatine after being off it for a couple months.

Today is chest day. I can't wait to get back into the gym.

Relentless
07-29-2002, 12:40 PM
Originally posted by BennettBoy

And WOW...my gym only has DB's that go up to 125....I think. Since I don't use any that high.....I'm not quite sure

If you run out of dumbbells to use for 1-h DB rows, load up an EZ-curl bar and row THAT with one hand (aka Belial Rows). See Belial's journal for an explanation. :)

Cal


P.S. Nice journal, dude. :)

BennettBoy
07-29-2002, 01:12 PM
Thanks for that information Cal. I got a feeling 125 dumbbells will suffice me for a while LOL.

BennettBoy
07-29-2002, 05:31 PM
OMG, I went to the gym today determined to break some personal best lifts. For the last 6 months I have grown more than at any time ever.....but I attribute alot of that to my diet and being deligent to eat every 3 hours. After reading Belial's journal, I quicky realized that I had become WAY TOO COMPLACENT about lifting the same ole weight each week. It's time to take it up a notch!

So I had the best fookin' chest day I've ever had and set 3 personal best for lifts as well as putting weighted dips back into my chest routine for a while. I still did 15 sets which is high for some folks....but this is 3 sets less than I've been doing. I also am going to start trying to fail more in the 6-8 rep range rather than the 8-10 I use to do.

So, these lifts will not knock many socks off.......but they will give me a good starting point to attempt to start increasing the weight I've been handling.

Monday, July 29, 2002

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Training

CHEST:

Incline Dumbbell flies - 40 @ 8, 50 @ 8, 55 @ 7 (55 new best)
Flat Dumbbell presses - 75 @ 8, 85 @ 7, 90 @ 6 (6 reps for 90 new best)
Smith Machine incline press - 140 @ 8 (plate lbs. only), 160 @ 6, 180 @ 4 (180 new best)
Weighted Dips - 1 x 8 + 45 lbs, 1 X 8 + 45 lbs, 1 x 7 + 45 lbs.
Hammer Wide Chest - 180 x 8, 230 x 6, 280 x 5


TRICEPS:

Cable Overheads - 100 X 8, 100 X 7
Rope Tricep pushdowns - 120 x 8, 120 x 7

ABS:

Cable Crunches - 100 x 15, 100 x 12, 100 x 10
Vertical Machine knee-ups - 1 x 15, 1 x 15

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Nutrition

Meal 1 @ 6:40 a.m.: Ultramet Choc. Shake, 1 serv. oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 1 sausage patty, 8 oz. 1% choc. milk
Meal 3 @ 11:50 a.m.: Baked chicken salad w/ lowfat ranch (lettuce, tomatoes, small amt. cheese, carrots)
Meal 4 @ 3:15 p.m.: 2 pieces meatloaf, cabbage
Meal 5 @ 6:30 p.m.: 1 gatorade, Ultramet Choc. Shake
Meal 6 @ 8:00 p.m.: 1 can tuna
Meal 7 @ 9:45 p.m.: 1 TBSP PB, 8 oz. skim milk, 1/2 cottage cheese

Note: The gatorade I drink is powder form and I try to get 50 grams carbs.

2.5 gallons water

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General Notes

Tomorrow is leg day. I hope my lower back is OK from doing deads on Friday. If not I will end up squatting some and moving to leg press machine. I'll see.

Just keep it going baby!:D

BennettBoy
07-30-2002, 06:10 AM
Goals for today:

1) Be 100% with diet. Off to a great start getting up at 6:30 a.m. having my oatmeal and usual Chocolate Ultramet Shakes. Anybody else love Utlramet? It is very popular here in Columbia and that is what most everybody uses as their MRP.

2) Have a kick-ass leg workout day after work. Today I'm hoping to squat 315 for 5 reps and then 320 for 3-4. My new goal is to get back to progression. I have to add reps or weight. Ultimately I will need to lock in on probably getting x amount of reps before worrying about adding weight. I guess I need to determine what that rep amount will be for each bodypart.

3) Get my laundry done tonight
:D I hate washing/drying clothes.

4) Get to sleep by 9:30 p.m. I need 9 hours sleep I feel. I slept 8 great hours last night (like a log:) )and still didn't want to budge when the alarm went off. I could have slept 2 hours more easily.

It is going to be a busy day at work today...I can already feel it. We had terrible thunderstorms here yesterday and it caused some problems with folks computers. The calls are coming in already:mad:

Phuck.....I feel great this morning! Life is good:thumbup:

ElPietro
07-30-2002, 06:57 AM
Looks like you had a great session man. I used to do the 3 sets of 10 crap a lot and it's very difficult to progress that way I find. Strength generally remains pretty constant in that rep range. I also went through a change of attitude and it really helped me. Workouts will be a lot more fun for you from here on out I think. :)

On thing I might suggest that seems to work well for me is on your compounds to try and do your biggest weight first...instead of pyramiding up, try a reverse pyramid. I think you will find your body will respond better strength-wise to this method of lifting. So for example on flat DB press you could do your warmup and then start with the 90s, or even try the 95s. I think you would be pleasantly surprised at the progress you make. Just a suggestion either way. Good lifting. :thumbup:

BennettBoy
07-30-2002, 08:54 AM
Originally posted by ElPietro

On thing I might suggest that seems to work well for me is on your compounds to try and do your biggest weight first...instead of pyramiding up, try a reverse pyramid. I think you will find your body will respond better strength-wise to this method of lifting. So for example on flat DB press you could do your warmup and then start with the 90s, or even try the 95s. I think you would be pleasantly surprised at the progress you make. Just a suggestion either way. Good lifting. :thumbup:

Yes, I have been seeing this more and more lately from the folks that seem to know what they are doing. I might just give this a try soon.

Thanks for the comments and suggestions.

BennettBoy
07-30-2002, 05:20 PM
Ah, Leg day this evening. My goal was to get 5 reps for 315 and 3 reps for 325. Well, I just decided to skip the 315 and go right to the 325 after my warmups. 3 reps was all I could muster.......I just didn't feel I could get a 4th without giving under the weight. I did wait about 3 minutes and managed another 3 reps for 325. I'm not sure if this was the right thing to do, but I need to start handling more weight and the only way I know how to do it is just go for it before I am totally shot. So, all in all I was pleased, but I really wanted to get 4-5 reps on that first 325. Next week 5 reps is MINE :)

Tuesday, July 30, 2002

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Training

LEGS:

Squats - 135 x 10 (warmup), 225 x 8 (warmup), 325 x 3, 325 x 3, 275 x 5, 225 x 8
Hack Squats - legs together- 90 (plate lbs. only) x 10, 180 x 10, 230 x 5
Dumbell Lunges - 60 lbs. x 2.....2 sets of 30 feet each.
Cybex Plate Loaded Leg extensions - 115 x 10, 115 x 8

CALVES:

Seated calf raises - 135 x 10, 180 x 8, 180 x 8
Standing calf raises - 15 (pin setting....whole rack) x 10, 15 x 10



Wobbled out of the gym :D

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Nutrition

Meal 1 @ 6:30 a.m.: Ultramet Choc. Shake, 1 serv. oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 4 slices smoaked turkey
Meal 3 @ 11:45 a.m.: Chinese Buffet (faithfully once a week:D )
(chicken, steak strips, meatballs, rice, brocolli)
Meal 4 @ 2:30 p.m.: can of tuna
Meal 5 @ 4:15 p.m.: EAS Cookies & Cream protein bar
Meal 6 @ 6:15 p.m.: 1 gatorade (50 carb grams), 40 grams whey
Meal 7 @ 8:10 p.m.: 6 oz. grilled chicken breast, 3/4 cup peas
Meal 8 @ 10:30 p.m.: 1 cup cottage cheese, 4 oz. skim milk

2+ gallons water
------------------------------------------------------------------------------------

General Notes

Workout and diet were both pretty dang good IMO. I realize I had Chinese Buffet....but I always eat as clean as I can and really put down some protein. I fell short on my desired number of reps for 325 squat, but I did handle the weight for 3 reps and I'll get it next week. I need to purchase a belt I guess for squatting and dead lifting. Up to this point in my training of 3 years, I've never used a belt or straps. Have always been led to believe they are not good, but I'm rethinking that as well.

I also am pretty pumped that I'm starting to see cuts and striations in my quads I've never seen before. So I feel I am making progress and with the heavier weight hopefully I can get my quads to 25-26 inches by next June. Currently they are around 24ish. Phuck that's puny:mad:

That's that.

Peace out.

Tryska
07-31-2002, 05:06 AM
congrats on changing the routine up some. i'm confident you will see some great progress both strangth and training wise in the future.


those t-storms hit us last night...it hit my county, but not at work, so i'm not sure whether we'll be seeign problems today or no.

BennettBoy
07-31-2002, 06:22 AM
Originally posted by Tryska
congrats on changing the routine up some. i'm confident you will see some great progress both strangth and training wise in the future.


Thanks Tryska. I am confident I will too;)

I'm on a mission. These folks around WWB make me feel small:D

BennettBoy
07-31-2002, 06:30 AM
OK, today will be a REST day for me. I'm not going to do arms seperately this week. I still somewhat believe that too much direct arm work will impede the growth of your arms. I do like to throw in a few days of arm work every few weeks, but I don't go for overkill.

Sleep went OK last night. I got 7.5 hours of sleep, but the Zinc had me dreaming some really crazy stuff last night and even though I slept good.....I wasn't in a good deep sleep.:)

Yesterday I achieved all the goals I had set.....at least 95% rate anyway I'd say.

Today, I will eat very clean, go tan:D , and go home and cook some grilled salmon.

It's time to get serious. I am more pumped than I have been in quite some time about putting on 10 lbs. of good lean muscle and competing next year. There is just so much for me to learn though. I have only been to one show before and I realize I have alot to learn.

I'm thinking of going to Charleston in August to watch the BB show down there. I need to observe alot more and see what all I need to learn. I am very fortunate that the guy that owns the supplement store where I purchase most my supplements competes and loves helping folks get ready. He has been encouraging me to compete for over a year. So I know he wants to help me.

That reminds me.....I need to start working on my posing NOW. Even though I have next June in mind for my first show.....I don't think that it is too early to start perfecting them poses. If anybody is reading this journal and knows a good video or source that could help me with my poses.....please leave any tips. Thanks.

Peace out.

BennettBoy
07-31-2002, 12:43 PM
Wednesday, July 31, 2002

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

Training

REST DAY - OFF

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

Nutrition

Meal 1 @ 6:30 a.m.: Ultramet Choc. Shake, 1 TBSP PB, 4 oz. skim milk
Meal 2 @ 8:50 a.m.: 3 eggs, 1 strip bacon, 4 slices smoak turkey
Meal 3 @ 12:00 p.m.: 6 oz. grilled chicken breast, 3/4 cup peas
Meal 4 @ 2:10 p.m.: EAS cookies & cream protein bar
Meal 5 @ 4:30 p.m.: 5 oz. grilled chicken breast
Meal 6 @ 6:00 p.m.: Ultramet Choc. Shake, banana, 1 oz. peanuts
Meal 7 @ 8:00 p.m.: 8 oz. grilled salmon, 3 small potatoes
Meal 8 @ 12:15 a.m: Ultramet Choc. Shake

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

BennettBoy
08-01-2002, 06:40 AM
Yesterday was a good day! I ate very well and slept 8.5 hours. I actually woke up at 12:15 a.m. after going to bed at 9:30 to take a piss......so I took advantage of that to get me a Chocolate Ultramet Protein shake:D

Today will be shoulders/traps day. I may throw in a few sets of hamstrings since I didn't even do hammies on Leg day Tuesday....but I'm not sure about that because my legs and ass are SO SORE this morning. Those lunges get me in the ass every time LOL.

Also, I started back with creatine this morning. I think I am going to do like 20 grams a day for 4 days and then back to the way I always take it. What I like to do is take 5 grams of creatine during my last 10 minutes of my training and then another 5 grams like 30 minutes later. On non-training days I usually just take 5 grams first thing in the morning. So that's 10 grams on training days and 5 grams on non-training days. IMO that is sufficient and that way I don't end up spending a fortune on creatine.

Diet has started out great this morning. Had my oats, protein shake, eggs and sausauge patty (that's not too good, but I like it LOL).

Looks like another busy day at work.....thunderstorms are playing havoc with these computers:mad:

Peace.

BennettBoy
08-01-2002, 11:43 AM
Just got back from training shoulders/traps and did some ab work too. I have really gotten to where I look forward to shoulder day. It use to be that I REALLY only looked forward to chest day because my chest needed alot of work. Now I just love working shoulders for some reason? Hmmm.....one day I will look forward to working legs!:D

It was a quick session of about 45 minutes. Gym was pretty empty at lunch so I could move back and forth freely grabbing whatever I needed to do my sets. Finished up by having my creatine (10 grams) and then a protein shake that I had to buy from the gym. Dammit! I hate spending extra money to do that.....but I forgot my whey. By the way, I decided to go with AST Creatine for now that already has 28 grams dextrose per serving (5 grams). So the 10 grams would have given me 56 post workout carbs. I probably need more, but that is all I am getting for now.

Thursday, Aug. 1, 2002

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

Training

TRAPS:

Hammer Machine - 180 x 10 (warmup), 270 x 10, 360 x 8, 360 x 6
Dumbbell Shrugs - 105 x 2 for 4 reps.....grip failed.

SHOULDERS:

Seated Dumbbell Overheads - 50 x 8 (warmup) 60 x 8, 70 x 6, 65 x 8
Rear Delt Machine - 90 x 10, 105 x 10, 105 x 9
Cybex Lateral Machine - 9 (pin setting) x 9, 10 x 7, 9 x 10

ABS:

Cable Crunches - 100 x 12, 120 x 10, 120 x 7
Veritcal Bench Leg Raises - 1 x 15, 1 x 15

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

Nutrition

Meal 1 @ 6:30 a.m.: Ultramet Choc. Shake, 1 serv. oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 1 sausage patty
Meal 3 @ 10:45 a.m.: can tuna, 2 slices wheat bread
Meal 4 @ 12:40 p.m.: 10 grams AST HST Creatine, 40 grams whey
Meal 5 @ 2:30 p.m.: 7 oz. grilled salmon, 3 small potatoes (yep left over from last night)
Meal 6 @ 5:50 p.m.: EAS cookies & cream protein bar
Meal 7 @ 8:30 p.m.: Ultramet Choc. Shake, banana
Meal 8 @ 3:00 a.m.: Hamburger, home fries (up early or out late....what ya think?)

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

General Notes

Good workout....my delts were fried, especially side delts. I probably need to go back to working more with dumbbells now for my side delts since I have been using this cybex machine for about 1 month. Some comments from some folks to me were I needed more of a cap on my side delts, so I thought working with a machine might help me with stricter form and help isolate them a litte more.

That brings up something kind of funny.......everytime I ask folks what they think I need to work on, I get a different answer from each person:D So I take that as I just need more work in general and just try to up my intensity and bust my ass that much more:)

Everything else seems to be going OK today (but work). I have had lots of H20, started back with my creatine, diet is going good, and training is going as good as I ever remember it. I'm in a zone in the gym. Soon I may have to take a week off for rest.....but I sure don't want too:cry:

I'll update food intake later today.

Peace out.

BennettBoy
08-02-2002, 06:50 AM
Sleep 3 hours:eek:

Stayed out way too late last night. I got back/bis today. I may try to go at lunch while I still have a little energy......but if not, I may just stay in tonight, get to bed early and go train back tomorrow. I hate it when I phuck up like this. Had a very early cheat meal too dangit.

Back on schedule early this morning though LOL! Still drunk I think actually.

BennettBoy
08-05-2002, 06:49 AM
Friday, Aug. 2, 2002

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

Training

BACK:

Pull-ups- 1 x10, 1 x 8, 1 x 7, 1 x 6
Close grip pulldowns - 100 x10, 120 x 8, 120 x 7
T-Bar Rows - 45 x 10 (warmup), 180 x 8, 160 x 7
Low-pulley cable rows - 120 x 8, 140 x 8, 130 x 7
Hammer lat machine - 140 x 10, 140 x 10.....slow and one arm at a time to really feel it in lats.

BICEPS:

Alternating dumbbell curls - 40 x 8, 40 x 7, 40 x 6 slow and emphasizing negative
Hammer plate loaded curls - 50 x 6, 50 x 6....slow

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

General Notes

I waited so late to record all this I have basically forgotten what my diet was on Friday. And I didn't eat very good this weekend, so I will just say the hell with it and start clean today:D

I have to start doing better on the weekends PERIOD. I work very hard Mon-Friday in the gym and with my diet and then I feel I am undoing alot of work or not getting to my potential by simply drinking too much on weekends and letting my diet slip too much.

I slept alot Sunday.....laid around all day, and got 7 hours sleep last night so I did OK there.

Back on track today.......chest/triceps today after work.

BennettBoy
08-05-2002, 05:28 PM
Today was chest/triceps/ab day. I did a different chest routine from last week, so I've decided I will rotate the 2 chest routines every other week. One week I will start with flat DB presses and the next I will start with incline DB presses. Each routine incorporates different exercises. But I will attempt to progress with each on the appropriate week.

Monday, August 5, 2002

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

Training

CHEST:

Incline Dumbbell Bench press - 50 x 10 (warmup), 80 x 8, 85 x 6, 75 x 8
Cybex Plate Loaded Flat Bench press - 180 x 10, 270 x 8, 290 x 6
Hammer Incline Machine - 230 x 8, 230 x 5, 180 x 6
Dips - 1 x 11, 1 x 10 (no belt available to hang weights)
Dumbbell Pullovers - 50 x 7, 50 x 7

TRICEPS:

Cybex Modular Extensions - 6 (pin setting) x 11, 7 x 7
Reverse Cable pushdowns - 70 x 9, 70 x 9

ABS:

Cable Crunches - 120 x 12, 120 x 10

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

Nutrition

Meal 1 @ 7:00 a.m.: Optimum MRP, 1 TBSP PB, 1 pecan pinwheel
Meal 2 @ 8:40 a.m.: 3 eggs, 1 sausage patty, 8 oz. 1 % choc. milk
Meal 3 @ 12:00 p.m.: baked chicken breast salad w/ low fat ranch, 1 pack crackers
Meal 4 @ 2:30 p.m.: EAS Cookies & Cream protein bar
Meal 5 @ 4:00 p.m.: 2 pieces meatloaf, butter beans
Meal 6 @ 6:30 p.m.: 10 grams AST HST creatine, 40 grams whey
Meal 7 @ 8:00 p.m.: 6 oz. eye of round steak, peas n carrotts, 1 small sliced tomato
Meal 8 @ 11:45 p.m.: Optimum MRP, 8 oz. skim milk

2+ Gallons water

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

General Comments

Good workout I felt. LOL, I had one dude at the gym (never had seen him before) ask me what I weighed. I said about 185 (I weighed later at 184) and he said he weighed 185 too but why didn't he look like that hehehe. That made me feel pretty good:cool: Diet has been good today. I feel I have eaten alot of solid food and will have a steak, veggies and tomatoes for dinner later. I'll update nutrition later today or tomorrow. All in all I'm pleased with the way things have gone since I have started this online journal. My one downfall continues to be too much beer on the weekends, bad sleep and as a result my diet stinks. I need to cut back my weekend fun:D That's that.

Peace.

BennettBoy
08-05-2002, 06:53 PM
I also meant to note I have decided to switch Shoulder and Back day. I will move back to Thursday and Shoulders to Friday. The reason for this is really 2 fold: 1) my back day takes too long especially when I do biceps on this day as well, and shoulder day is my shortest day 2) I want to move deadlifts to shoulder day (got this from Belial's journal) in an effort to get more out of my deadlifts. Since I work traps on shoulder day too, that will take care of my traps all in the same day. The reason I'm rotating the days is because Leg day is Tuesday and I want 3 days between squats and deadlifts.

Peace.

P.S. If anyone sees anything they want to question or can make better suggestions.....always feel free to comment.

Kayak_boy
08-05-2002, 06:58 PM
Hey Bennett,

Great looing journal, those are impressive pics you've got.

Keep up the good work, hope you reach your goals.

And don't be worrying about weekend fun, yu need it to balance everything!!:D

BennettBoy
08-06-2002, 06:29 AM
Originally posted by Kayak_boy
Hey Bennett,

Great looing journal, those are impressive pics you've got.

Keep up the good work, hope you reach your goals.

And don't be worrying about weekend fun, yu need it to balance everything!!:D

Thanks very much for the compliments Kayak_boy.

And I agree having fun on weekends is very important to me....especially since I am going through a divorce. I just think I am taking it to the extreme:D I will find a balance very soon though LOL!

BennettBoy
08-06-2002, 07:03 AM
Slept great last night. Went to sleep about 9:45 p.m. and ended up getting almost 9 hours of sleep. I did wake up around 11:45 p.m. so I took advantage of that and had a MRP with some skim milk.

Today is legs day. Got to get pumped for this. Last week I did 3 reps of 325. I HAVE to get 4 or 5 today for my leg day to be a success. I also need to do hamstrings right after squats today so I can put forth a good effort in working my hammies. Last week I was so beat after doing squats, hack squats and lunges that I didn't even attempt any hamstring exercises.

Peace.

BennettBoy
08-06-2002, 01:06 PM
Thought it might be a good idea to record supplements I am currently using:

Morning:
Multi-vitamin
Vitamin C 1000 mg.
Vitamin E 400 IU
MRP of 40 grams protein (some carbs & fat)

Afternoon:
Vitamin C 1000 mg.
2 AST Dymetadrine Extreme

Post Workout:
5 grams AST HST creatine last 10 minutes of training
5 more grams AST HST 15-20 minutes later
40 grams whey protein

note: the 10 grams AST HST creatine gives 68 grams carbs


Evening:
Zinc 50 mg 30 minutes before going to bed
MRP of 40 grams protein (some carbs & fat) - no milk close to zinc

BennettBoy
08-06-2002, 05:05 PM
Ah nah, hell nah, ya'll done up and done it......ya'll done up and motivated me:cool:

Just had the best squat day I've EVER HAD!

I have to thank the online journals for truly motivating me to up my poundages. No doubt I have been capable of lifting heavier but had gotten into a slump. Thats bout to change:D

Last week I did 325 x 3 and 325 x 3. This week I did 325 x 5 and 325 x 4! Next week I am shooting for 6-7 reps of 325.

Tuesday, August 6, 2002

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

Training

LEGS:

Squats - 135 x 10 (wu), 225 x 8, 325 x 5 (PR), 325 x 4, 275 x 6
Single Leg Curls - 70 x 10 (r,l), 90 x 10 (l,r), 100 x 8 (r,l)
Hack squats (legs together) - 140 x 10, 230 x 7 (PR), 180 x 10

CALVES:

Seated Calf Raises - 135 x 12, 180 x 10, 205 x 8 (PR)
Standing Calf Raises - 13 (pin setting) x 10, 15 (whole rack) x 11
20 x bw from floor

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum MRP, 1 TBSP PB
Meal 2 @ 8:45 a.m.: 3 eggs, 3 slices turkey, 1 cup grits
Meal 3 @ 11:45 a.m.: Chinese buffet (chicken, pepper steak strips, meat balls, rice, small amt. cabbage)
Meal 4 @ 2:30 p.m.: 5 oz. eye of round steak
Meal 5 @ 4:00 p.m.: turkey on wheat bread
Meal 6 @ 6:40 p.m.: 10 grams AST HST Creatine, 40 grams whey
Meal 7 @ 8:10 p.m.: 6-7 oz. grilled chicken breast
Meal 8 @ 12:15 a.m.: Optimum MRP

2+ gallons water

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

General Notes

Best Leg Day EVER!

Nough said.

Peace.

Franco
08-07-2002, 03:33 AM
Excellent work on the pb's:)

BennettBoy
08-07-2002, 05:56 AM
Originally posted by FAngel
Excellent work on the pb's:)

Thank you very much sir:) I am going to keep visualizing 4 plates for my squats. That is my ultimate goal and I want stop until I achieve it.

BennettBoy
08-07-2002, 11:39 AM
Today is a Rest day for me. I have alot of bodyparts sore right now so it comes at a great time. Plus, I got alot of domestic crap to take care of so I can get that done tonight.

Wednesday, August 7, 2002

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

Training

Rest Day

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum MRP
Meal 2 @ 8:30 a.m.: 3 eggs, 1 sausage patty
Meal 3 @ 11:00 a.m.: EAS Cookies & Cream protein bar
Meal 4 @ 12:30 p.m.: 5 oz. grilled chicken breast, 1 cup cooked rice, 1 cup sweet corn
Meal 5 @ 2:30 p.m.: EAS Protein Bar
Meal 6 @ 4:30 p.m.: 5 0z. grilled chicken breast
Meal 7 @ 7:45 p.m.: 1 can tuna, 2 boiled eggs, 1 tsp mayo...mixed
Meal 8 @10:15 p.m.: 1 cup cottage cheese

2.5 gallons water
------------------------------------------------------------------------------------

General Notes

I'll update the rest of my diet later today. I want to try to eat less carbs on rest days and maybe intake a little more protein. I'll have to see how that goes. I really want to put on 6-10 more pounds and get towards 190-195, but I still suffer from the "ab syndrome" problem. It seems when I increase my calorie intake it goes right to my lower abdominal section (right below my naval area). I guess I will just have to get over this because I think I could put the extra pounds on fairly easily.......sh$t, I'm always hungry it seems. I dunno how to handle that. Anybody got any suggestions?


Peace out-

Orange357
08-07-2002, 11:55 AM
Originally posted by BennettBoy
sh$t, I'm always hungry it seems. I dunno how to handle that. Anybody got any suggestions?
[/B]


I can think of one...

BennettBoy
08-08-2002, 08:43 AM
What a great way to start the day! My divorce is now FINAL !!! Went to court this morning and got that out of the way. Time to move on.......

Sleep was great last night. I got 8 hours. That's 4 straight days of 8 or more hours of sleep. Hmmmm....maybe I should try that on the weekends LOL:)

Today is back/biceps day. I'm going to try something different for my lats. I once thought my lats were OK, but Belial and Chris Mason said they thought it was a weak point and I must now agree. I took a few new shots yesterday and dammit......my lats do suck. I have been doing wide-grip pullups for the longest. But as I look in the mirror and replicate that motion....I dunno....it don't seem to hit my lats. Shoulder width underhand gripped pulldowns or chins do though so I am going to try those for a while. We'll see. It can't hurt.

OK, here are 3 shots from different poses that I haven't got in this journal so I will post them as I will need them for comparison purposes later on.

This is just some side relaxed shot.

BennettBoy
08-08-2002, 08:44 AM
This is double back bicep shot.....you can notice my lats are really not that wide:cry:

BennettBoy
08-08-2002, 08:45 AM
Finally a side chest shot. All my poses need bigtime help and I am going to start practicing them about 15-30 minutes a day here soon.

Kayak_boy
08-08-2002, 05:27 PM
That's an unreal set of shoulders you have Bennett.

I think that your traps could do with a bit of upsizing. Hope you take that the right way!

And well done on getting free, it's the start of a new chapter.

BennettBoy
08-09-2002, 06:12 AM
Originally posted by Kayak_boy
That's an unreal set of shoulders you have Bennett.

I think that your traps could do with a bit of upsizing. Hope you take that the right way!



I don't take it the wrong way at all. I'm currently working like crazy to bring my traps and lats up to form.

Thanks for the comments!

BennettBoy
08-09-2002, 06:48 AM
Last night sleep was better than last Thursday LOL! 5 hours. Yesterday was back/biceps. Like chest, I have elected to go with 2 different back routines and rotate them every other week. I just am not a big fan of doing the same thing every week since I have been switching up for so long. I will try to progress every week with the routine I am doing though. So, I will keep wide grip chins in my routine and just do them every other week. I guess I am going to have to buy a belt I can hang weights onto.....the damn gym never seems to have one when I need it:mad:

Also, I am not sure why....but I was awfully winded and tired yesterday while doing my workout.

Thursday, August 8, 2002

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

Training

BACK:

Chins (underhand shoulder width grip) - 1 x 10, 1 x 9, 1 x 9
Dumbbell rows - 75 x 10, 75 x 9
V-grip lat pulldowns - 120 x 8, 110 x 8, 110 x 6
Hammer bilateral rows (machine) 180 x 8, 200 x 8, 180 x 7

BICEPS:

EZ Bar Curls - 90 x 8, 90 x 7, 90 x 6

I did less for my back than usually.....I was freakin' puffin' like hell plus I think I might have been doing too much previously. I think I will try to cut my sets back to around 12 from 18.

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

Nutrition

Meal 1 @ 7:15 a.m.: Optimum Nutrition MRP
Meal 2 @ 9:00 a.m.: Jalepeno bagel w/ ham, egg, cheese
Meal 3 @ 11:45 a.m: chicken w/ rice, 1/2 cup green beans, sweet potato
Meal 4: @ 2:00 p.m.: chicken w/ rice, 1/4 cup green beans, EAS cookies & cream protein bar
Meal 5 @ 5:00 p.m.: Utramet MRP, 6 oz. AST HST creatine
Meal 6 @ 6:30 p.m.: 5 oz. grilled chicken breast
Meal 7 @ 8:00 p.m.: Pure Protein peanut butter protein bar

Water 2 gallons

By the way, I should mention I drink like 3 cups of coffee every day.....but I only add a small amt. non-dairy creamer

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

General Comments

Back workout seemed off yesterday for some reason. I am sore in my lats today so that is good:D I really want to see my lats grow. But for some reason I was freakin' tired and winded as hell doing back yesterday and I had plenty of sleep. I dunno.....maybe I'm not getting enough post workout carbs.

Today is shoulders day. I am going to be doing deads with shoulders for a while to see if I can get my weight up on my deadlifts....plus my traps need some work.

The 2 comments I seem to get from folks are I need to bring my lats and traps up to par. It's kind of funny really, because in the gym folks tell me my traps are huge and my lats are pretty good, but everything is relative based on who is giving out the compliments LOL. Truthfully, my lats and traps do need work.

That's that.....

Peace.

MonkeyBoy
08-09-2002, 08:20 AM
Looking good dude..keep it up.

BennettBoy
08-09-2002, 11:41 AM
Originally posted by MonkeyBoy
Looking good dude..keep it up.

Thank you.

Rabid Wolverine
08-10-2002, 01:26 AM
looks very good, how long have you been training Bro?

Blitzforce
08-10-2002, 01:34 AM
Looking good, but the rear double bicep - I think you need more triceps and lower lat thickness to fill out the pose.

BennettBoy
08-11-2002, 06:59 PM
Originally posted by Blitzforce
Looking good, but the rear double bicep - I think you need more triceps and lower lat thickness to fill out the pose.

No doubt I need more lat thickness. I dunno about triceps....they are not that bad, but I'm not a poser so it could have just been the pose.

BennettBoy
08-11-2002, 07:04 PM
Originally posted by Rabid Wolverine
looks very good, how long have you been training Bro?

thanks. I've been training for 3 years 2 months now.

Blitzforce
08-11-2002, 09:07 PM
About the tricep, in that pose I can see that your shoulders - the rear delt comes down much further than your triceps. So you need to make it larger to make the pose look right. As you get leaner you will notice this :)

BennettBoy
08-12-2002, 06:39 AM
Friday, August 9, 2002

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

Training

SHOULDERS:

Seated dumbbell overheads - 50 x 10 (warmup), 70 x 7, 70 x 6, 60 x 8
Real dumbbell laterals - 25 x 10, 30 x 8, 30 x 8
Standing side laterals - 20 x 10, 20 x 10 20 x 10 (strict form)

TRAPS:

Hammer Trap Machine - 180 x 10, 270 x 8, 320 x 8, 320 x 6

DEADLIFTS:

Deads: 135 x 8 (warmup), 225 x 6, 315 x 5, 225 x 6

ABS:

Ab machine - w/ 60 lbs...15 x 1, 15 x 1, 15 x 1

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

Nutrition

Meal 1 @ 6:30 a.m. - Optimum Nutrition MRP, 5 grams AST creatine
Meal 2 @ 8:30 a.m. - 3 eggs, 2 slices bacon, 1/2 cup grits
Meal 3 @ 11:45 a.m. - chicken, boiled shrimp, crab meat, rice
Meal 4 @ 2:30 p.m. - chicken salad on wheat bread
Meal 5 @ 5:30 p.m. - 40 grams whey, 5 grams AST HST creatine
Meal 6 @ 7:30 p.m. - 5 oz. grilled chicken breast
Meal 7 @ 9:30 p.m. - Otimum Nutrition MRP

Sleep 7 hours

Water 2 gallons
------------------------------------------------------------------------------------

General Notes

This past weekend I ate pretty good, I just allowed myself to eat whatever I wanted. On Saturday I had fried chicken and on Sunday I ate at Waffle House....so you can imagine the grease in that:) Sleep Saturday night was bad. I got like 4 hours. Sunday night I slept 9 solid hours. Ready to get back on track with my diet and today I have chest/tricpes.

Franco
08-12-2002, 07:00 AM
Have you ever tried placing deads first then following them with delts and traps?

BennettBoy
08-12-2002, 07:07 AM
That was the first time I did deads with shoulder day. Do you think I should do deadlifts first? I have to admit I wanted to bust 315 and just didn't have enough left.

Franco
08-12-2002, 07:23 AM
I personally feel that you should perform deads first followed by some warm ups for delts and then hit the work sets.

Belial and Hulk use the same routine in the specific order of deads being performed first.

BennettBoy
08-12-2002, 06:37 PM
Another very good day of chest training. I was able to get 95 lbs. today on flat dumbbell presses for 6 reps! :cool: I have 2 chest routines and I am rotating them every other week. Basically, I mix up the exercises a little and try to alternate starting heavy with inclines one week and flat bench the next. It works for me anyway.

In many of my exercises today I was able to either do more reps with the same weight or up my weight just a little from what I did 2 weeks ago on the same exercises. So I am liking this progression because it is forcing me to go to the gym ready to set new PR's and I'm lifting heavier than ever before. Also, I am doing the heavier sets first and this is helping me as well. Before, I was worn out before I could really get heavy by pyramiding up in the weight.

Monday, August 12, 2002

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

Training

CHEST:

Incline Dumbbell Flyes - 40 x 8 (warmup), 55 x 8, 55 x 7
Flat Dumbbell Presses - 60 x 8 (warmup), 95 x 6, 90 x 7, 85 x 6
Smith Machine Incline Presses - 100 x8, 180 x 4, 160 x 6 (no improvement here from last time.....disappointed:mad:)
Hammer Wide Chest - 180 x 10, 270 x 6, 230 x 7
Dips - 1 x 10, 1 x 8 (very slowly all reps)

TRICEPS:

Rope Tricep Pressdowns - 120 x 6, 110 x 7 (not as good as last time)
Cable Overheads - 100 x 9, 100 x 8

ABS:

Vertical Machine Knee-ups - 1 x 20, 1 x 20
Cybex Ab Machine - 1 x 10 + 50, 1 X 10 + 50

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Nutrition MRP
Meal 2 @ 8:45 a.m.: 3 eggs, sausage patty
Meal 3 @ 11:45 a.m.: Baked chicken w/ salad, lowfat dressing
Meal 4 @ 3:15 p.m.: 2 pcs. meatloaf, rice and tomatoes
Meal 5 @ 6:20 p.m.: 40 gr. whey, 6 oz. AST HST Creatine
Meal 6 @ 8:10 p.m.: 7 oz. grilled chicken breast, 3/4 cup pinto beans
Meal 7 @ 10:00 p.m.: 1 cup 2% cottage cheese, 1 oz. peanuts

Water 1.75 gallons

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

General Notes

Good workout.......only 1 hour in gym. I feel good about how my strength seems to be going up. Tomorrow is leg day. I can't wait!!!

Peace.

BennettBoy
08-13-2002, 10:18 AM
OK, today is Tuesday and that means SQUATS! Need to improve on what I did last week. I think I was able to get 325 for 5 reps (without looking back in my journal). I am not going to up the weight here until I can do 7-8 reps. That way hopefully when I do go up 5-10 pounds I will be able to get 4-5 reps to begin with.

Damn....I've been starving today for some reason. Trust me, I'm eating whenever I get hungry. I weighed yesterday and still stuck on 184 so I guess I'm going to have to up my calories by 250 or so a day. I really want to get to 195 by the end of the year and then I will have to start cutting to get ready for next June! I'm not sure where I will end up come contest time weight-wise, but I will go down as low as I have to in order to be 4-5% bodyfat.

As I have stated before, I'm not really as strict with my diet as alot of folks. I just make sure I eat every 3 hours and get a good 40-50 grams of protein in each meal. Other than the 3 eggs I eat for breakfast, my meals are really never the same. I just don't like to eat freakin' tuna all the time:D We have a canteen here at work that cooks full coarse meals every day. I eat in there 2 times a week and just have to be careful what I get. Yesterday I had meatloaf and today beef stew. I don't eat their fried foods. And I have to have chinese buffet once a week.;)

Anybody know a magical way I can put on 10 pounds pretty quick without adding any bodyfat?:) Feel free to leave the recipe below LOL. By the way, I'm hoping to get my bodyfat checked today at the gym before I start my workout.

I'll post my workout and nutrition for the day later this evening.

Peace-

BennettBoy
08-13-2002, 10:19 AM
Originally posted by FAngel
I personally feel that you should perform deads first followed by some warm ups for delts and then hit the work sets.

Belial and Hulk use the same routine in the specific order of deads being performed first.

You sold me.....I will do this on Friday and give it a try.

BennettBoy
08-13-2002, 11:23 AM
Originally posted by ElPietro

On thing I might suggest that seems to work well for me is on your compounds to try and do your biggest weight first...instead of pyramiding up, try a reverse pyramid. I think you will find your body will respond better strength-wise to this method of lifting. So for example on flat DB press you could do your warmup and then start with the 90s, or even try the 95s. I think you would be pleasantly surprised at the progress you make. Just a suggestion either way. Good lifting. :thumbup:

Thanks for this advise ElPeitro. It is definitely working and I was able to do 95 in flat DB presses yesterday. 100 is coming real soon!

Franco
08-13-2002, 12:54 PM
Originally posted by BennettBoy


You sold me.....

Ahh Mr. Bennett could I interest you in this superb new sports car, low mileage and an all round excellent drive:D

BennettBoy
08-13-2002, 05:40 PM
Crap, I left my journal at home and got to the gym and forgot if I last did 325 in squats or 335. Anyway, my intentions were to try to get 6-8 reps of 325, but I ended up going with 335 (thinking that is what I did last week). Oh well, I managed 4 reps of 335! Of course now that I see that is another PR....I'm happy:D, but I really need to get more reps with 325. I'll probably back down to 325 next week and see how that goes a week or two more.

The workout went great tonight.....but I was tired as hell after doing squats and hack squats. I wanted to do some lunges too, but instead I just plopped down on the leg curl machine and worked my hams a little:)

I may have to start working hams first on some leg days as I feel sometimes I'm just too freakin' tired after squats to give them the effort they need and deserve. And I've never really liked SLDL's for some reason. My form is terrible. I'll figure something out.

Tuesday, August 13, 2002

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

Training

LEGS:

Squats - 135 x 10 (warmup), 225 x 8 (warmup), 335 x 5, 315 x 6, 275 x 6, 225 x 10
Hack Squats - (feet together) - 140 x 10, 180 x 10, 230 x 4 (came up short here)
Lying Leg Curls - 80 x 10, 90 x 8, 90 x 8

CALVES:

Seated Calf machine - 135 x 10, 180 x 10, 180 x 8, 205 x 6
Standing Calf machine - 15 (pin setting and whole rack) x 10, 15 x 10

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

Nutrition

Meal 1 @ 6:40 a.m.: Optimum Nutrition MRP, 1 serv. oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 3 slices turkey deli meat
Meal 3 @ 11:45 a.m.: beef stew meat w/ carrots & potatoes, 1 cup rice w/ brocolli
Meal 4 @ 3:20 p.m.: 5 oz. grilled chicken breast, 3/4 cup rice w/ brocolli
Meal 5 @ 6:30 p.m.: 40 grams whey, 1 banana, 6 grams AST HST creatine
Meal 6 @ 7:45 p.m.: 6 oz. grilled chicken breast, 3/4 cup pinto beans
Meal 7 @ 1:00 a.m.: Optimum Nutrition MRP, 1 TBSP PB, 8 oz. skim milk

2+ gallons water

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

General Notes

Workout went very good really. Another PR in squats. Woo Hoo.....4 plates here I come:D I was somewhat disappointed that I didn't have enough left to do lunges, but the leg curls were needed too I guess. Had I done the lunges, I would have had to hit some hamstring stuff another day this week. So it's all good.

Sleep last night was 8 hours. Tonight I can feel I will be going to bed early. I'm always whipped and eager for the bed after leg day.

That's that.

Peace.

MonStar
08-13-2002, 09:36 PM
Squats - 135 x 10 (warmup), 225 x 8 (warmup), 335 x 5, 315 x 6, 275 x 6, 225 x 10

Nice squat strength BB!! Looking good man. When is your competition again?

BennettBoy
08-14-2002, 06:05 AM
Thanks MonStar. I'm determined to get my squat and deadlift pounds up! Anyway, my goal is to put on some more weight through next February 2003 and then start cutting to do a show next June. I'm more concerned about getting my posing down and coming up with that musical routine. Going to order a video real soon though and start practicing so I allow myself lots of time to feel comfortable with that aspect of competing.

BennettBoy
08-14-2002, 06:29 AM
Sleep last night was great....8.5 hours. Today is supposed to be a Rest day for me, but I'm considering going to the gym after I tan:) and working on my biceps and forearms some. If I do it will be like a 20 minute session.

Got a date set for this Friday! This chick meets all the criteria I would look for in a lady (great looks, great bod, works out, etc.)......but she has 2 small kids:mad: Don't take this the wrong way, but I am just very hesitant to get involved with someone that has children because my ex had kids and it ended up being more of a problem in our marriage than I thought it would be (and they were pretty old). But what the hell, I ain't gettin' married.....just going out on a date. I just hate for her to like me or me to really like her and then have that KID issue hanging over me. ARGH!!! I wished I were 10 years younger:D

I have to be real strict with my diet today. I am going to eat chinese buffet for lunch, but what I get really isn't that bad IMO. Yep, it's full of sodium I'm sure. I'll have some tuna today and a lean steak for dinner tonight.....so it's all good.

Manveet
08-14-2002, 11:51 AM
I'm more concerned about getting my posing down

I have a short 2 minute clip of Kevin Levrone posing at a show, but I don't know how to post the damn thing :mad:

Relentless
08-14-2002, 12:04 PM
Originally posted by BennettBoy
This chick meets all the criteria I would look for in a lady (great looks, great bod, works out, etc.)

Etc.?

She have a nice set of etceteras, too? :p

Good luck with the date, BB.

BennettBoy
08-14-2002, 01:18 PM
Originally posted by Callahan


Etc.?

She have a nice set of etceteras, too? :p



Damn nice set....bought and paid for:D

BennettBoy
08-15-2002, 06:41 AM
OK, decided to go ahead and do some bicep and forearm work yesterday. Hopefully DOMS want set in until after my back workout today LOL!:)

Wednesday, August 14, 2002

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

Training

BICEPS:

Standing Dumbbell Curls - 25 x 10 (warmup) 45 x 8, 45 x 8, 35 x 8
Preacher EZ Bar Curls (narrow grip) - 70 x 8, 70 x 8
Incline Dumbbell Curls - 35 x 7, 35 x 8

FOREARMS:

Reverse Barbell Wrist Curls - 95 x 12, 95 x 12, 95 x 10
Barbell Wrist Curls (on knees) - 65 x 10, 65 x 10

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

Nutrition

Meal 1 @ 6:30 a.m.: - Optimum Nutrition MRP
Meal 2 @ 8:30 a.m.: - 3 scrambled eggs, 3 slices deli turkey
Meal 3 @ 11:45 a.m.: - chicken, beef, rice, cabbage n carrots
Meal 4 @ 3:15 p.m.: - can of tuna, banana
Meal 5 @ 6:20 p.m.: - 6 oz. steak, slaw, small amt. baked beans
Meal 6 @ 7:30 p.m.: - Ultramet MRP, banana
Meal 7 @ 9:15 p.m.: - 6 oz. steak

Water 2+ gallons
Sleep 8.5 hours

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

General Notes

Good short 20 minute session for biceps and forarms. My forearms were fried and so freakin' tight I thought they would explode:D Got to love that feeling though.

Today is back day. I'm going to stick with dumbbell rows. Last week I put them in my routine and my back/lats were sore as hell for the first time in a while.

Peace

BennettBoy
08-16-2002, 09:24 AM
Thursday, August 15, 2002

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

Training

BACK:

Chins (shoulder width underhand grip) - 1 x 10, 1 x 10, 1 x 8
Dumbbell Rows - 60 x 10 (warmup), 75 x 10, 75 x 8, 75 x 10
V-bar lat pulldowns - 120 x 8, 120 x 8, 100 x 10
Low cable pulley rows - 140 x 8, 130 x 8, 120 x 8

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Nutrition MRP, 1 serv. oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 1 slice bacon, 3 slices deli turkey meat
Meal 3 @ 11:45 a.m.: 6 oz. lean steak, cabbage, sweet potato
Meal 4 @ 3:15 p.m.: deli ham sand. on wheat bread
Meal 5 @ 5:45 p.m.: Ultramet MRP, banana
Meal 6 @ 7:45 p.m.: Pure Protein peanut butter bar
Meal 7 @ 10:00 p.m.: Pure Protein peanut butter bar

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

General Notes

Workout went good. Dumbbell rows are new to me and kick my ass LOL. I didn't try to go up any on weight....75 lbs. is fine for now and I am trying to ensure my form is good. My last 2 meals of protein bars sucked but I was going out for the evening and just didn't have time to cook anything. Went out, got home at 2:30 a.m. and only got 4.5 hours sleeptuttut Was supposed to go out on a date tonight, but this lady is heavily involved in working for the campaign of the Lt. Gov. and forgot (so she said LOL) that she had to be in Greenville tonight. She called very apologitic saying she wanted to reschedule for next weekend. OK, my ego took a hit......but we are going out next weekend. I'll give her another chance;) Therefore, I think I am just going stay home tonight, get to bed early, and push my shoulder/deadlift day back to Saturday morning when I'm more rested.

That's that.....

Peace-

Relentless
08-16-2002, 09:56 AM
A cancelled date entitles you to oral sex the next time the two of you go out. It's in the rulebook. Really.

A recommendation: If you haven't already tried them, supinated-grip cambered-bar supported rows are my new favourite lat exercise. I think there's a pic of the machine you use in one of Monstar's journals... it's absolutely the best lat-crusher I've ever tried.

And you should be strapping weight to yourself for chins if you can hit 10 reps.... tuttut

Otherwise, good work, mate!

BennettBoy
08-16-2002, 10:16 AM
Originally posted by Callahan
A cancelled date entitles you to oral sex the next time the two of you go out. It's in the rulebook. Really.



No ****! I was thinking the same thing:D

BennettBoy
08-16-2002, 10:19 AM
Originally posted by Callahan

And you should be strapping weight to yourself for chins if you can hit 10 reps.... tuttut



I was doing this, but the freakin' belt broke 2 weeks ago and I guess my Gold's gym is too damn cheap to replace it.:D I asked one of the workers in the gym about it and he said it was going to be replaced.....but who knows.

I need to break down and buy a few essentials.....belt for squatting and a belt for strapping on weight.....and a big ass bag to tote it all in LOL!

I'll check that out in MonStar's journal too.

ericg
08-16-2002, 10:26 AM
Originally posted by BennettBoy
.....I'll check that out in MonStar's journal too.

Good luck, i will pray for you

BennettBoy
08-16-2002, 02:31 PM
Today will be a REST day for me. Biceps and back are sore and I got very little sleep last night so I am pushing my shoulder/trap/deadlift day back until Saturday morning.

I'll post what I've eaten so far today and update the rest later.

Nutrition

Meal 1 @ 7:00 a.m.: Optimum Nutrition MRP, banana
Meal 2 @ 8:45 a.m.: 3 eggs, grits, 3 slices turkey meat
Meal 3 @ 11:45 a.m.: baked chicken salad w/ lowfat ranch, 1 pack caftain'w wafer crackers
Meal 4 @ 2:30 p.m.: club 6 in. sub on wheat (Subway)..no mayo
Meal 5 @ 4:35 p.m.: can tuna, 2 slices white bread, half pint 1% choc. milk
Meal 6 @ 7:00 p.m.: Optimum Nutrition MRP, banana
Meal 7 @ 9:00 p.m.: 3/4 cup cottage cheese, 2 oz. peanuts, 3 slices deli turkey meat

I've been starving all day.....and that's a good thing:p

MonStar
08-17-2002, 06:40 AM
Meal 1 @ 7:00 a.m.: Optimum Nutrition MRP, banana

Wondering man which MRP is this? Protein Diet? I have tried a few of them and some are pretty tasty. :):)

BennettBoy
08-17-2002, 02:17 PM
MonStar, this Optimum comes in a 5 lb. tub and it is just their Meal Replacement Protein powder. It is similiar to their Choc. Whey but just has some carbs and fat in it....and is thicker and taste better LOL. Still cheap too!

BennettBoy
08-17-2002, 02:32 PM
I crashed last night at 9:30 p.m. and didn't even give a thought to going out for the evening. I was beat! So I got 10.5 hours of sleep which felt great. I woke up productive on a Saturday morning for a change. So I got to the gym around 10:15 a.m. and did deadlifts, shoulders, and traps. It was a great workout. I wanted to 325 in deads today, but I only got 5 reps of 315 and they were still tough for me.....so I think I better just keep trying to keep my form intact and stick with 315 until I can do 6 reps and feel I still have something left in the tank.

Saturday, August 17, 2002

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

Training

Deadlifts:

Deads - 135 x 10 (warmup), 225 x 8, 315 x 5, 225 x 8

Shoulders:

Seated Dumbbell Overhead Presses - 30 x 6 (warmup), 50 x 5 (warmup), 70 x 7, 70 x 6, 60 x 8
Standing side laterals - 25 x 10, 25 x 9, 25 x 8
Rear delts - machine - 90 x 9, 90 x 8, 90 x 8

TRAPS:

Hammers Trap Machine - 180 x 10, 270 x 8, 320 x 7
Smith Machine Traps - 180 x 8, 230 x 8

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


Nutrition

Meal 1 @ 8:20 a.m.: Optimum MRP, 1 serv oatmeal, 1 TBSP PB
Meal 2 @ 11:00 a.m.: 40 grams whey, 6 oz. AST HST creatine, banana
Meal 3 @ 1:00 p.m.: 6 oz. grilled chicken breast, 1/2 cup corn
Meal 4 @ 3:00 p.m.: Muscle Tech Snores Protein Bar.....very good
Meal 5 @ 4:30 p.m.: 1 bowl total cereal w/ skim milk, 1 oz. peanuts
Meal 6 @ 6:00 p.m.: 5 oz. grilled chicken breast
Meal 7 @ 9:00 p.m.: Optimum MRP w/ banana and 1 TBSP PB

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

General Notes

Deads are going to take a while for me to get my strength up it seems. I am doing convential deadlifts. Sad to think I am squatting more than I am deadlifting right now, but I feel that will change in a couple months. I've been hungry all day and struggling not to eat alot of junk food. I'm craving it today for some reason, but I want to be pretty solid with my diet today so I'll be OK once I start drinking tonight.:D

BennettBoy
08-18-2002, 05:27 PM
Stayed out late last night...but it was all good. Had a great time and saw lots of folks I hadn't seen in a while. Ended up getting 7 hours of sleep though.

I've been eating like crazy all day too! Just going to make this a cheat day and eat what I want...within reason. No sweets of course:D

So far I've had:

2 MRP shakes
1 DiGiorno small 3 meat pizza....yum
1 Quater Pounder w/cheese....McDonald's
6 0z. grilled chicken breat and 3/4 cup corn

Going to eat something else, drink another shake and head to bed around 9:00 p.m. tonight. Fook......I'm tired:)

Peace-

BennettBoy
08-19-2002, 08:13 AM
I'm going to do my chest workout during lunch today. I just have too much to get done around the house tonight so I need to save the time after work. I got 9.5 hours of sleep last night so I'm ready to go.

On another note, I ran into a girl I fooled around with for a couple months Saturday night. She said I looked good, but looked like I had lost some weight. Hmmm, not sure how to take that. I weigh more than I ever have at around 185, but hopefully it means I'm putting on good, lean weight:) I think I made her mad though when I wouldn't dance with her. Not going to fall for her lies a second time around LOL.

Diet is ace so far today. I have already gotten in 3 meals, and 2 cups of coffee. I'm jacked and ready to go to the gym:D

I'll post the results later.

BennettBoy
08-19-2002, 11:40 AM
Monday, August 19, 2002

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

Training

CHEST:

Incline Dumbbell Bench press - 50 x 10 (warmup), 85 x 8 (PR), 85 x 5, 75 x 8.......may move up to 90 lbs. in 2 weeks
Cybex Advanced plate loaded machine - 180 x 6, 140 x 8, 140 x 8....see note below
Incline Cable Flyes - 4 (pin setting) x 8, 4 (ps) x 8, 3 (ps) x 7
Weighted Dips - 1 x 9 + 50 lbs., 1 x 7 + 50 lbs.
Dumbbell Pullovers - 55 x 7, 55 x 5

TRICEPS:

Rope Pressdowns - 100 x 10, 110 x 7
Reverse Cable Pushdowns - 60 x 8, 60 x 6

ABS:

Hanging Leg Raises (slow) 1 x 10, 1 x 10, 1 x 10

Note: The Cybex machine loaded flat bench press was not the same as the one I use in my gym. This was very weird and thus my weight was down on this machine. This said ADVANCED....so I guess that was the difference. I will not use this machine again. Should have just done flat barbell presses.

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

Nutrition:

Meal 1 @ 6:30 a.m.: Met-Rx Choc. MRP, 5 grams AST HST creatine, 1 serv. oatmeal
Meal 2 @ 8:30 a.m.: 3 eggs, 3 slices turkey meat
Meal 3 @ 10:45 a.m.: ham sandwich on wheat w/ 1/2 slice cheese
Meal 4 @ 12:45 p.m.: Ultramet MRP w/ banana, 6 grams AST HST creatine
Meal 5 @ 2:15 p.m.: 2 pcs. meatloaf, 1 cup white butter beans
Meal 6 @ 4:30 p.m.: can of tuna
Meal 7 @ 6:15 p.m.: Optimum MRP, banana, 1 TBSP PB
Meal 8 @ 8:00 p.m.: 6 oz. flank steak, 4 small potatoes, 2/3 cup green beans
Meal 9 @ 10:00 p.m.: Met-Rx MRP

2 gallons water

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

General Notes

I had a really good chest workout....except for the one exercise I mentioned above that was weird. I should have ditched it after the first set, but didn't:mad: Got a great pump in my chest....especially after doing the 2 sets of weighted dips. Man my chest felt like it would explode. I LOVE THAT FEELING!:p

Didn't really do much for my abs today....but I will try to hit that hard on Thursday after my back routine. Also I did very little for my triceps today as they were pretty pumped after chest.

And on a sad note: still weighing 184. Damn I guess I am going to have to start monitoring my calories very closely.....I obviously am not eating enough to gain the weight I want to gain. I thought going back on creatine would add 4 lbs. or so....but so far nothing:cry:

That's that......

Peace-

BennettBoy
08-20-2002, 10:15 AM
Yep, it's Tuesday. Yep, that means Leg Day! Yep, that means squats. Yep, that means more PR's:D

You get the idea....I'm beginning to finally look forward to leg training.

Sleep last night was again very good....8.5 hours.

Diet today has been good.....probably too much fat, but some damn good protein. I had a sausage patty for breakfast and Chinese Buffet for lunchtuttut But it's all good. I am not really going to worry about scrutinizing my diet too closely since I want to put on 10 more pounds over the next 5 months. Plus, as long as my abs are still visible, I'm just not going to worry about eating too clean. Sure, I'll have my days where I eat great and clean, but I'll have my days where as long as I'm eating every 3 hours and getting plenty of protein......I'm happy:D

On anther note: my head hurts......I just read Budiak's journal:p

I have to give it to the kid.......he's a good writer....in his own way.

I'll post how my leg training and diet went later on.

p.s. I'm meeting the chick I was supposed to take out last Friday for a small dinner tonight at a local family restaurant at her request (country cookin' type place). She said she had some free time and wanted to hang out LOL....so I said hell yeah! We still got the makeup date planned for Friday night. Better be on my best behavior so she don't cancel again.:eek:

Peace-

BennettBoy
08-21-2002, 06:09 AM
I had another very good leg training day. More PR's:) I swear I'm lifting heavier than I ever have in my life. I have been going strong for 5 months now probably without more than 4 days off (in a row that is at any given time)...and I know I probably need to take a week off, but I don't want to. I don't feel overtrained and I am making such great gains in strength that I simply don't want to stop now!

I did 335 in squats yesterday for 5 reps!!! Then did 3 more after that. Hopefully next week I can do 335 two times for 5 reps. Also I did lunges with 65 pounds (and that is the heaviest I've ever done those with) and I'm sure my ass will remind me of it later today:D Finally, I finished with leg presses using 14 plates of 45 pounds. Well, I know that isn't great to some folks....but it was pretty good to me after squatting heavy too! Needless to say, I'm pumped and I can see my quad development finally coming around.

Tuesday, August 20, 2002

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

Training

LEGS:

Squats - 135 x 8 (warmup), 225 x 6 (warmup), 335 x 5, 335 x 3, 275 x 5, 275 x 6 (went to failure)
Dumbbell lunges - 65 lbs ea.....2 sets walking 30 feet each time
Leg Press - 630 (plate lbs. only) x 7, 630 x 5
Cybex plate-loaded leg extenstions - 115 x 10, 135 x 8, 135 x 8

CALVES:

Seated calf raises - 135 x 10, 180 x 9, 180 x 7
Standing calf raises - 15 (ps...whole rack) x 5, 15 (ps) x 8

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

Nutrition

Meal 1 @ 6:30 a.m.: Met-Rx MRP, 1 serv oatmeal
Meal 2 @ 8:45 a.m.: 3 eggs, 1 sausage patty
Meal 3 @ 11:45 a.m.: chicken, pepper steak, 6 meat balls, rice, cabbage, carrots (Chinese Buffet)
Meal 4 @ 3:15 p.m.: 6 oz. flank steak, 1/2 cup green beans, 4 small potatoes
Meal 5 @ 6:30 p.m.: 40 grams whey, 6 grams AST HST creatine, banana
Meal 6 @ 8:20 p.m.: 7 oz. grilled chicken, rice n red beans
Meal 7 @ 12:30 a.m.: Met-Rx MRP

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

General Notes

Great workout.....took 55 minutes. I didn't do any specific hamstring exercises, but I feel squats and lunges hit them some. I may try to hit them some later on either back or shoulder day. If not, I may do them first next week on leg day.

That's that.

Peace-

BennettBoy
08-21-2002, 06:17 AM
Today is a REST day for me. Got 7.5 hours of sleep last night so that was OK considering I don't lift today. I freakin' joined Ultra Tan last year when I thought I was going to compete (then wimped out) but never got around to it because I didn't make a total commitment. Anyway, this damn membership will be up in like 2 more months....thank God, so I am trying to tan 2 times a week to get somewhat my monies worth. So today I will tan and try to be 100% with my diet.

I'm going to try to cut back some on carbs today but hopefully eat a little more protein....like an extra can of tuna, protein bar, or something like that. I need to keep my calories up but I also want to cut back my carbs a tad on non-training days. Does that make sense?

Anyway, I had a semi-date last night with a beautiful lady. Honestly, she is gorgeous and I should consider myself so lucky. She's probably 5'7", 120 with brownish/red hair (colored?) and beautiful blue eyes. Nice smile and pretty teeth (this is VERY important LOL:D ). She has very nice tits and just a tight body in general. And we had a great time and seemed to enjoy each others conversation. She had to leave after 2 hours though.....because of her kids. ARGH! That is the one thing that keeps freakin' me out in the back of my mind. Oh well.....I'm just going to play this by ear. She may dump me tomorrow:D But, we got a date for Friday and she invited me to a party for next Friday. We'll see.

That's about all for now.....

Peace-

Relentless
08-21-2002, 09:25 AM
I'm not sure how realistic it is to hope to find a dateable 30something woman who DOESN'T have kids, dude. I'm sure there's some out there, but they gotta be in the minority.

Anyway, on to practical matters; I dunno about you, but I'm finding that eating my target calories in real food makes me feel bloated and full all the time. Maybe the simplest way to get your protein and calories up is to scarf down a couple extra lowcarb protein shakes a day?

BennettBoy
08-21-2002, 09:31 AM
Originally posted by Callahan
I'm not sure how realistic it is to hope to find a dateable 30something woman who DOESN'T have kids, dude. I'm sure there's some out there, but they gotta be in the minority.

Anyway, on to practical matters; I dunno about you, but I'm finding that eating my target calories in real food makes me feel bloated and full all the time. Maybe the simplest way to get your protein and calories up is to scarf down a couple extra lowcarb protein shakes a day?

You are correct. I can dream, but the reality of the situation is I'm just an old fart :cry:

Relentless
08-21-2002, 09:37 AM
Oh stop it. You're not fooling anyone with your pseudo-insecurity.
:D

Most guys half your age would kill to be in half the shape you're in. You clearly have your shiznit together, and it's surely only a matter of time before you meet someone that's congruent with your needs and personality.

BennettBoy
08-21-2002, 10:28 AM
Thanks Cal. I appreciate the good words. Yeah, I do like to joke alot....but I do just love those 25 year old chicks for some reason. Hmmm...........they are so young, innocent (well maybe not LOL), beautiful, have smooth skin, usually skinny LOL. You get the picture.

BennettBoy
08-21-2002, 12:52 PM
Wednesday, August 21, 2002

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

Training

Rest Day!

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

Nutrition

Meal 1 @ 6:15 a.m.: Met-Rx Choc. MRP, banana
Meal 2 @ 8:40 a.m.: 3 eggs, 1 sausage patty
Meal 3 @ 11:45 a.m.: Baked chicken salad w/ low fat ranch, 1 pack captains wafers
Meal 4 @ 2:30 p.m.: can of Bumble Bee tuna
Meal 5 @ 4:35 p.m.: 6" club on wheat...no mayo (Subway)
Meal 6 @ 7:10 p.m.: Met-Rx Choc. MRP, 1 TBSP peanut butter
Meal 7 @ 9:00 p.m.: Met-Rx Choc. Chip protein bar
Meal 8 @ 10:15 p.m.: cup 1% cottage cheese

Not happy with the way the last 2-3 meals went but all I had around the house was freakin' protein supplements:D Man, I got to go to the grocery store tomorrow!
------------------------------------------------------------------------------------

General Notes

Laundry night......YUK!

Relentless
08-21-2002, 03:03 PM
Originally posted by BennettBoy
Thanks Cal. I appreciate the good words. Yeah, I do like to joke alot....but I do just love those 25 year old chicks for some reason. Hmmm...........they are so young, innocent (well maybe not LOL), beautiful, have smooth skin, usually skinny LOL. You get the picture.

I dunno man. The older I get, the better women in their 30s start lookin'. A face that has character instead of simply being smooth. A bit of hardness around the edges, testifying to their experience in life and competence in dealing with it. Athletic women in their 30s tend to have an angularity to them that I find very appealing. The extra decade of experience with kissing alone almost clinches it for me. *siiigh*

Personally, I think people are barely human until after their 25 anyway. With all the irrationality, hormones and other crap that happens before then it's a wonder any of us live to see 30, let alone collect our pensions.

Saturday Fever
08-21-2002, 03:12 PM
And they hit their peak around 30. Amen to that.

BennettBoy
08-21-2002, 05:17 PM
Well....OK, then young 30's with no kids LOL.

BCC
08-21-2002, 05:39 PM
I was looking through your journal and I saw that you were talking about posing. I'll tell you this, if you haven't begun working on it every day, START NOW! Believe me, when you get up on stage, it's the last thing you want on your mind. You need to know these poses in your sleep. Posing is one thing that can make or break a bodybuilders physique regardless of how much time they've put into it. Goodluck with the competition!

BennettBoy
08-21-2002, 07:17 PM
Originally posted by BigChaseyChase
I was looking through your journal and I saw that you were talking about posing. I'll tell you this, if you haven't begun working on it every day, START NOW! Believe me, when you get up on stage, it's the last thing you want on your mind. You need to know these poses in your sleep. Posing is one thing that can make or break a bodybuilders physique regardless of how much time they've put into it. Goodluck with the competition!

Thanks....that is what I've been hearing and I want to be damn sure of all the poses and not even have to think about them when I do them. GeneticallyGifted recommended a great video to me and I plan to order it in the next week and start working on it some every week.

Keep checking in whenever you can.....later I'm going to be needing alot of help, and I'm going to be relying on folks here on WBB that have competed and/or just flat out know their stuff.

Peace-

Maki Riddington
08-21-2002, 08:45 PM
I'll be checking in.

BennettBoy
08-23-2002, 07:30 AM
Originally posted by Maki Riddington
I'll be checking in.

Great...and thanks!

BennettBoy
08-23-2002, 07:44 AM
Yesterday was back day. I got all the way to the gym and freakin' realized I had left my cell phone at work (and wondered if I had left it sitting somewhere), so I had to go all the way back to work to find my phone. I got it, but I lost focus somewhat.

I ended up having a pretty good workout, but it as only like 40 minutes and I felt rushed. Damn, it's bad when you are rushing to get through a workout because you are eager to get home to get ready to go out and party:mad: Such is life for BennettBoy these days LOL!

Hey, I had alot of fun last night. Spent time with Kelly (we are going out tonight) and then after she left I ended up spending time with her friend:eek: How do I get in these situations? I even walked her to her car and well....you know.....I got her phone number:D That's what it was.

I got bout 5 1/2 hours sleep which is pretty good for a Thursday night. I'll get 8 or more tonight though. I also ate pretty dang good yesterday.....7 meals, but I am not going to take the time to post that. It's very similiar to how I eat every day.



Thursday, August 22, 2002

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

Training

BACK:

Chins- (shoulder width underhand grip)...done very slowly...1 x 8, 1 x 8, 1 x 6.....like 5 count on the negative each rep
T-Bar Rows - 90 x 10 (warmup), 160 x 6, 135 x 8, 90 x 10
V-Bar lat pulldowns - 120 x 8, 120 x 7, 100 x 8
Dumbbell Rows - 75 x 8, 75 x 8


BICEPS:

One arm dumbbell preacher curls - 35 x 8, 35 x 8, 30 x 6

FOREARMS:

Reverse Barbell forearm curls - 95 x 12, 95 x 12

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

General Notes

Good workout......though rushed. My lats are going to be very sore I can already tell....so that is good. I really like dumbbell rows....I feel them the day after;) I'm not sure if I will do shoulders/traps/deads today or in the morning. I will most likely sleep good tonight and get to the gym tomorrow morning.

That's that.....

Peace-

Relentless
08-23-2002, 08:30 AM
Originally posted by BennettBoy
and then after she left I ended up spending time with her friend:eek: How do I get in these situations? I even walked her to her car and well....you know.....I got her phone number:D That's what it was.

slut

:D :thumbup:

Maki Riddington
08-23-2002, 09:18 AM
Lol.

BennettBoy
08-23-2002, 01:00 PM
Damn....found this picture that is a few months back.

Note to self: lose the "love handles" and QUICK!:help:

Relentless
08-23-2002, 01:25 PM
I love the puke green cabinet behind you. Very 'Hospital Chic'.

And those aren't really love handles. You just have madly-jacked obliques. Yeah, that's it. LOL!

BennettBoy
08-24-2002, 11:31 AM
Saturday, August 25, 2002

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

Training

SHOULDERS:

Hammer BTN machine - 90 x 10 (warmup), 200 x 8, 180 x 8
Seated Dumbbell Overheads - 70 x 7, 65 x 8
Dumbbell Rear Laterals - 25 x 10, 25 x 10, 25 x 9
Cybex Lateral Machine - 90 x 10, 90 x 10

DEADLIFTS:

Conventional Deads - 135 x 10 (warmup), 225 x 10, 225 x 10, 225 x 6

TRAPS:

Hammer Machine - 180 x 10, 270 x 8, 270 x 8

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

Nutrition (from Friday)

Meal 1 @ 6:30 a.m.: Met-Rx Choc. MRP
Meal 2 @ 8:45 a.m.: 3 eggs, 1 sausage patty, 1 serv. grits
Meal 3 @ 12:00 pm.: chicken, boiled shrimp, crab meat, rice, broccoli (Chinesetuttut )
Meal 4 @ 3:00 p.m.: MuscleTech Protein Bar
Meal 5 @ 6:00p.m.: Optimum Choc. MRP, banana
Meal 6 @ 8:45 p.m.: 7 oz. grilled chicken, mashed potatoes, brocolli (Carrabba's:D )
Meal 7 @ 11:30 p.m.: Optimum Choc. MRP

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

General Notes

I decided for deadlifts today to not go any higher than 225 and just worked on my form and getting in some good, quality reps. Slept 9 1/2 hours last night so that was great! Drank over 2 gallons of water yesterday as well. Going to go out tonight so I know I will drink a few beers......but it's all good:p

So far today, Saturday, I have eaten OK and will post my diet tomorrow if I get time.

Peace-

ectx
08-24-2002, 11:38 AM
Originally posted by BennettBoy
Damn....found this picture that is a few months back.

Note to self: lose the "love handles" and QUICK!:help:

Damn BB, if those are love handles then I've got freaking steering wheels. How long have you been training? Looking great man.

Drink a couple of beers for me tonight. I can't, on account of the steering wheels.

BennettBoy
08-26-2002, 06:55 AM
LOL ectx......well, I've been training since April 1999. So a little over 3 years now.

BennettBoy
08-26-2002, 07:01 AM
Well, I stayed out way too late Saturday night and needless to say my Sunday was almost completely a waste. I ended up sleeping 6 hours Sunday late morning and afternoon. Then, I went back to sleep at 7:30 p.m. last night and slept 11 hours. I feel I'm in the fog this morningtuttut

Plus, that meant I didn't eat good yesterday. I did manage to get in 3 MRP's and a couple bananas with peanut butter and skim milk, 2 grilled chicken breasts and a moonpie:D Probably got 175 grams of protein but not the way I'd want it.

I'm glad football is here. I really need to calm down. I've been staying out way too late almost every Saturday and spending too much money. Furthermore, it's affecting my eating and sleeping on the weekend. Since I don't lift on weekends, it hasn't affected my lifting really. Oh well, I like having fun, but I need to calm down and get my act together.

Today will be chest/triceps/abs day. I am back on track already this morning with my diet. I will eat alot today....but very clean.

I'll post my workout summary and nutrition later......

Peace-

Maki Riddington
08-26-2002, 09:16 AM
Your chest is awesome. You have a nicely shaped chest. What toning exercises did you do for them?

BennettBoy
08-26-2002, 10:41 AM
Thanks Maki. In my journal you will see 2 routines I alternate between for my chest. I try to progress on each weekly and that is really all I do. I don't do barbell bench though. It never did much for me and I never felt it in my chest. So I do alot of dumbbell stuff for my chest and some Hammer machine stuff. That's really all......but I will add it took over 2 years for my chest to finally start growing. It was stubborn for me. Now my quads seem to be my stubborn bodypart.....but I keep plugging away.

BennettBoy
08-26-2002, 04:55 PM
Monday, August 26, 2002

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

Training

CHEST:

Incline Dumbbell Flyes - 30 x 10 (warmup), 55 x 9, 50 x 8
Flat Dumbbell Presses - 60 x 8 (warmup), 95 x 6, 95 x 5, 85 x 5
Smith Machine Incline Presses - 180 x 4, 160 x 7, 140 x 9
Hammer Wide Chest - 180 x 10, 270 x 8, 180 x 8
Dips - 1 x 11 (bw), 1 x 11, 1 x 9

TRICEPS:

none today

ABS:
Vertical Machine Knee-ups - 1 x 20, 1 x 20
Cybex Ab Machine - 60 lbs. x 15, 60 lbs. x 15, 60 lbs. x 15

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP, 1 serv oatmeal
Meal 2 @ 8:45 a.m.: 3 scrambled eggs, 4 slices deli turkey
Meal 3 @ 11:45 a.m.: 2 pcs. meatloaf, 1/2 cup green beans, 1/2 cup white limas
Meal 4 @ 3:15 p.m.: 6 oz. grilled chicken, 1/2 cup green beans, 1/2 cup white limas
Meal 5 @ 6:30 p.m.: 40 grams whey, 1 banana, 34 grams AST HST creatine
Meal 6 @ 7:30 p.m.: 6-7 oz. eye of round steak, 1 cup Lesueur peas
Meal 7 @ 9:45 p.m.: 20 grams Optimum MRP, 1/2 cup cottage cheese

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

General Comments

Good chest workout. I set more personal records...not on weight but on reps with same weight. I didn't do triceps today. I really was tired and I hope I'm wrong, but I feel like I may be coming down with something.....ARGH! Overall, progress was made and I was only in the gym 1 hour. I have also decided after this tub of creatine I just purchased, I think I am going to just supplement with multi-vitamins and protein. I can't see where the creatine is doing much for me. Hopefully, I can add another MRP in my diet and get 8 meals a day and an extra 250 calories or so.

That's that....

Peace-

BennettBoy
08-27-2002, 06:24 AM
Yikes.....today is leg day and to be honest, I'm not feeling 100% dammit. Not sure what is going on, but I just feel like I'm coming down with something. I slept 8 1/2 hours last night (and took some medicine before bed), but I woke up around 2:00 a.m. and couldn't get back to sleep until around 3:30 a.m. I hate when I do that (which isn't often anymore). I started allowing my mind to think about every freakin' thing under the sun and just couldn't get back to sleep.

I'll see how the day goes and how I feel come 4:30 p.m. If I feel weak, I'll just postpone leg day until tomorrow and no damage will be done. I can't afford a half-assed leg training day.....my legs need work. I measured my quads at the biggest point last night and they were 23.25. That fookin' sucks:mad: My quads are getting alot more cut....but I just can't seem to put any size on them. I'm going to try some front squats along with my regular squats for a while. I will be doing front squats with light weight to begin with (while getting form down) and hopefully in the 12-15 rep range. I'm just totally baffled about what to do to get my quads growing. I really want them at 25" come next June when I compete. They sure aren't growing because I lack intensity and effort in my training. I work the heck out of them.

Oh well, I will keep plugging away at them. Meanwhile if anybody has had the same problem and been able to solve it....I'm all ears.

Peace-

Relentless
08-27-2002, 07:23 AM
try this: it worked for me when I went from Joe ChickenLegs to BuffCallahan. :D

Squats - 4 sets (reps: 10, 6, 6, 2-3)
Leg Press - 3 sets (reps: 6, 4, 25)
Leg extensions - 4 sets (reps 6, 6, 6, 12) holding contraction for 2-5 count
Leg press - 2 sets (reps: 50)
Die (you will die)

The combination of heavy sets and long LONG sets just thrashes your quads.

And get into the gym, you pussy! You feel weak? Bad mood? To quote Gurney Halleck in Dune, "Mood is for cattle and for making love."

BennettBoy
08-27-2002, 07:37 AM
Cal, that looks like it would be killer:)

I've read alot about folks having problems with quad growth and many times they say a person basically needs alot more reps than what they are doing. Then, I get torn because I have folks telling me I need to go heavier to get them to grow. Maybe something like what you suggest would be the best of both worlds LOL.

I will definitely keep experimenting around until I hit on something. I had the same problem with my chest and finally got something that worked for me. Hopefully it is just a matter of time and being consistent until I reap the rewards....HA:D

MonStar
08-27-2002, 09:06 AM
Flat Dumbbell Presses - 60 x 8 (warmup), 95 x 6, 95 x 5, 85 x 5

Nice pressing strength here BB. Looking good man keep up the hard work. What is the date of the competition again?

BennettBoy
08-27-2002, 11:41 AM
Thanks.....I think I will be at 100 lbs. for my dumbbell presses soon. It's funny though, I suck at barbell bench pressing. Always was a struggle to do 6-8 reps at 225 for me.

Competition I'm looking towards is June 2003....South Carolina NPC State....right here in Columbia.

BennettBoy
08-27-2002, 05:49 PM
Well, the longer the day went the worse I felt. I absolutely had no energy....so I put off leg training. Hopefully I will be able to do it Wednesday during lunch. I still have a good appetitie though.

Here is what I had to eat today though:

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

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP, 1 banana, 1 TBSP natty PB
Meal 2 @ 8:45 a.m.: 3 eggs, 4 slices turkey deli meat
Meal 3 @ 12:00 p.m.: beef stew w/ carrots, rice w/ brocolli
Meal 4 @ 3:15 p.m.: 5 oz. grilled chicken, rice w/ brocolli
Meal 5 @ 5:30 p.m.: Optimum Choc. MRP w/ 6 oz. skim milk
Meal 6 @ 7:30 p.m.: 6 oz. eye of round steak, 2/3 cup peas
Meal 7 @ 9:45 p.m.: Optimum Choc. MRP, 2 TBSP PB, 6 oz. skim milk.

Note: each serving Optimum MRP has 40 grams protein, 20 grams carbs and 4.0 grams fat. (270 calories)

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

I am going to try to get in the bed tonight around 9:30 and get 9 hours of sleep so hopefully I can kick whatever bug I have and get back on schedule training wise tomorrow.

Plus, I'm going to Athens, GA this Saturday to watch the Clemson-Georgia football game and want to be in top form for that:D Look for me.......I'll be the one in orange and the game is at 7:45 p.m. on ESPN;)

BennettBoy
08-28-2002, 12:52 PM
I was able to do my legs today during lunch. I tried front squats today for the first time. I think I will like it. I did 3 sets but only went up to 155 lbs. as I wanted to get the feel of them down first, and then of course work on form. Not sure if this is normal or not, but they seemed to stress my lower back pretty good. I'm sure they will get much better with time and I definitely felt them in my lower quads much more so than regular squats. I'm willing to try anything at this point to get my quads to grow;)

Wednesday, August 28, 2002

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

Training

LEGS:

Front Squats - 95 x 10 (warmup), 135 x 10, 155 x 10, 155 x 6
Squats - 225 x 8, 225 x 8
Hack Squats - 140 x 12, 140 x 12
Leg Curls - 90 x 12, 100 x 10, 100 x8

CALVES:

Seated Leg Calf Machine - 145 x 10, 145 x 10, 145 x 10, 145 x 8

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP, 1 banana, 6 oz. skim milk
Meal 2 @ 8:30 a.m.: bagel, sausage patty
Meal 3 @ 11:00 a.m.: chicken salad, 2 pcs. wheat bread
Meal 4 @ 12:45 p.m.: 40 grams whey, 6 grams AST HST creatine
Meal 5 @ 2:15 p.m.: MuscleTech Protein Bar
Meal 6 @ 4:30 p.m.: 1 can tuna
Meal 7 @ 7:15 p.m.: Optimum Choc. MRP, 1 banana, 1 TBSP natty PB, 6 oz. skim milk
Meal 8 @ 9:30 p.m.: 1 cup lowfat cottage cheese

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

General Notes

Since I haven't felt 100% the last few days, I am not sure my leg workout was as good as could have been.....I got winded quickly. I also enjoyed the front squats, BUT because of those I wasn't able to go as heavy on the back squats and I left the gym not feeling like I did enough for my legs. They were tight as hell though so I think all is OK. My lower back did hurt a tad......I'll have to keep a close eye on my form with those front squats. I didn't get time to get anything good to eat after my workout so I had to eat a protein bar which I do not like doing. The canteen at work only had fried meats today and I just refuse to eat those unless it is an unusual deal.

That's that....

Peace-

heathj
08-28-2002, 12:57 PM
Did you notice that front squats hit your quads more then back squats? Were you more sore then usual, or no. ? I am thinking of either throwing in front squats or zerchers.

galileo
08-28-2002, 01:09 PM
You have to prevent yourself from leaning forward, which can put some pressure on the lower back. I noticed it too but it didn't hurt, pull, or compress it.

BennettBoy
08-28-2002, 01:28 PM
Originally posted by heathj
Did you notice that front squats hit your quads more then back squats? Were you more sore then usual, or no. ? I am thinking of either throwing in front squats or zerchers.

It definitely hit my lower, front quads more than back squats. I'll let you know how sore I am in 24 hours:D

Pup
08-28-2002, 02:57 PM
*Look for me.......I'll be the one in orange and the game is at 7:45 p.m. on ESPN*

Now unless you try to infiltrate the Dog's side for this game it might be quite hard to pick you out of the crowd ;)

Blitzforce
08-28-2002, 07:27 PM
I don't recommend high rep front squats, because your upperbody does fatigue fairly rapidly after the 5th rep. 6 reps as about the most I use.

Oh and don't use the bodybuilder cross hand grip, use the Olumpic grip its much safer. The bar can slip off very easily with the cross arm grip, and that weight landing on your thighs can be nasty ;)

And do go all the way to the bottom..if you want growth, ditto for back squats.

BennettBoy
08-29-2002, 06:58 AM
Originally posted by Blitzforce
I don't recommend high rep front squats, because your upperbody does fatigue fairly rapidly after the 5th rep. 6 reps as about the most I use.

Oh and don't use the bodybuilder cross hand grip, use the Olumpic grip its much safer. The bar can slip off very easily with the cross arm grip, and that weight landing on your thighs can be nasty ;)

And do go all the way to the bottom..if you want growth, ditto for back squats.

I think you are right Blitzforce about reps. I'll probably only do 6 but for this session I was using a lighter weight just trying to get the feel of them.

My back feels much better today. I've not felt well all week and have slept alot and I think maybe that is one reason my back is so screwed up. I usually have no problems with it.

By the way, can you explain Olympic grip to me. I used the cross arm grip yesterday.

BennettBoy
08-29-2002, 07:14 AM
Today is usually back/biceps day. Still not feeling 100% dammit. I have that aching feeling all over where I feel like little needles are pricking me. I've been getting plenty of sleep though. 8 1/2 more hours last night:p

I'm thinking since I'm off tomorrow I may just take today as a rest day and do back/biceps tomorrow and throw in 3 sets of a compound shoulder movement just to hit my shoulders a tad. Then that will be all I'll do for shoulders this week. I'm not worried about doing a hell of a lot for my shoulders anyway as they are my strength. I don't think I will do deadlifts this week....my back has been screwed up all week (probably from laying in the bed so much).

I can't wait until Saturday. I live for College Football:D There is nothing like living in the South come Fall when all the POWERS of college football square off.....FSU, UF, UT, UGA, Bama, AU, Clemson, South Carolina, LSU, Miami, VT, etc. Oh boy........85,000 folks all crammed into a stadium acting like geeks following their favorite team.

Beat Georgia, Beat Georgia....beat the HELL out of Georgia. (I don't think Clemson will....but I can always hope). UGA is picked preseason top 10.

Anyway, I'll post my nutrition later and my workout later IF I decide to do back/bis today.

That's that....

Peace-

Blitzforce
08-29-2002, 03:52 PM
Well the Olympic grip is the same sort of grip you would have if your were to clean a bar up and rack it on your shoulders.

I should be slightly wider than shoudlerwidth, and your elbows should point inwards and held high to keep the pressure off your wrists. If you do it right you should you should feel your choking with the bar right against your neck and resting on your front delts :)

see link

http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

ectx
08-29-2002, 04:41 PM
Originally posted by BennettBoy


I can't wait until Saturday. I live for College Football:D There is nothing like living in the South come Fall when all the POWERS of college football square off.....FSU, UF, UT, UGA, Bama, AU, Clemson, South Carolina, LSU, Miami, VT, etc. Oh boy........85,000 folks all crammed into a stadium acting like geeks following their favorite team.


I hear ya BB. I may be going to a UT game this weekend. Hook 'em Horns! :clap:
It's gonna be a great season. Have fun at the game.

BennettBoy
08-30-2002, 07:33 AM
OK, I ended up feeling up to my back/bicep workout, so I went ahead and did it as usual on Thursday. It went well....my lats are already sore this morning as I type this.

Thursday, August 29, 2002

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

Training

BACK:

Pull-ups (palms facing each other shoulder width) - 1 x 8, 1 x 8, 1 x 6, 1 x 6
V-grip pulldowns - 100 x 10, 120 x 8, 120 x 7
T-Bar rows - 115 x 8, 115 x 8, 90 x 10
Low cable pulley rows - 120 x 8, 120 x 8, 120 x 6

BICEPS:

dumbbell preacher curls - 35 x 8 ea. hand, 35 x 8, 35 x 7

FOREARMS:

Behind back reverse curls - 95 x 12, 95 x 12

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP
Meal 2 @ 8:30 a.m.: 2 eggs, bagel, sausage patty
Meal 3 @ 11:30 a.m.: chicken, beef, rice, cabbage, carrots (Chinese Buffet)
Meal 4 @ 2:00 p.m.: MuscleTech protein bar
Meal 5 @ 4:15 p.m.: smoked turkey on wheat bread
Meal 6 @ 6:20 p.m.: 40 grams whey, 6 grams AST HST creatine
Meal 7 @ 8:00 p.m.: lean hamburger patty w/ cheese, 2 slices tomato
Meal 8 @ 12:30 p.m.: EAS cookies n cream bar, Optimum Choc. MRP

2+ gallons water

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

General Notes

I really didn't attempt to lift heavy today. I was satisfied just trying to do my reps real slow and concentrating on feeling my pullups and pulldowns in my lats and making sure my lats were doing the work. I also didn't do much for my biceps as they were pretty pumped after doing back anyway.

Peace-

BennettBoy
08-30-2002, 07:47 AM
Today is shoulder/traps/deadlift day. I think I will go to the gym early today (I'm off work today) and do a few sets for shoulders and work my traps pretty good. I might do some deadlifts for reps, but I will not go heavy today on deadlifts. Basically, other than chest, I have not attempted to lift heavy this week or break any PR's. I'm hoping this will benefit me for the next couple weeks when I train like a madman:D

Sleep went great for a Thursday night. I got about 7 hours. I just got to make sure I stick with my diet pretty good today. I'm going to take some protein bars and grilled chicken with me to the game tomorrow so I will have some protein to snack on all day. I'm sure we will have a good tailgate spead too!

I'll try to update my journal with my workout later before I leave to go out of town. I probably will not post in here for a couple days either. I want train this weekend.....and I will probably eat like 75% of my usual diet, but I'll cheat some too LOL! So there is really no reason for me to worry about it try to keep up with it. I'll be back on track Monday for sure.

Peace-

Relentless
08-30-2002, 08:18 AM
quick question, BB

Why are you doing preacher curls for bis? Are you deliberately trying to work the brachialis more than the biceps and achieve some additional 'thickness'? (clearly the biceps is a synergist though!)

I had always understood that preacher-style and concentration-style stuff wound up being more of a brachialis thing, whereas the other stuff was more biceps.

I'm currently doing seated incline bench curls and standing DB 21's myself, but I've also had success with doing bent over curls (i.e. bend forward to put your torso parallel to the ground, let your arms hang down with DBs or EZcurl and curl up...)

BennettBoy
08-30-2002, 09:01 AM
Not sure LOL. Just was the exercise I felt up to doing. Usually I do barbell curls or standing alternating DB curls. Didn't really think much about the bicep vs. brachialis thing. Hmmm...both could use help I guess. Really I would like more peak on bicep, but not sure if my genetics will allow it. I'm not quick to give in to genetics though....I keep pluggin' away.

Relentless
08-30-2002, 09:04 AM
I don't think hitting bicep more directly will give you peak you're not destined to have, but making the biceps bigger = better-looking arms, IMHO. Sure thickness is important, but I'd rather have a nice softball-sized lump perched atop my arm. :D Maybe i'm just lazy because my triceps give me arms all the thickness they're likely to need for the foreseeable future.

BennettBoy
09-02-2002, 08:15 AM
OK, it is Monday and thus back to my training routine. I've cried long enough about Clemson GIVING the freakin' ballgame to Georgia Saturday night:cry: :cry: Fook!!! I take this football stuff way too seriously:D

Today will be chest/tricep/ab day. Other than some ice-cream I had last night with a couple friends, I ate very well yesterday and pretty good Saturday while at the ballgame too. I went a little too long without food Saturday (from 4:00 p.m - 10:00 p.m), but what I ate was all ace during the day.

I slept 10 hours last night. I still didn't want to get up, but I had to get moving to make this day somewhat productive and get some Vitamin P in my system LOL.

I'll post training and nutrition details later.

Peace-

BennettBoy
09-02-2002, 03:17 PM
Monday, Sept. 2, 2002

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

Training

CHEST:

Incline Dumbbell presses - 60 x 8 (warmup), 90 x 5 (!), 80 x 7, 80 x 6
Hammer Machine chest press - 200 x 8, 200 x 8, 180 x 7
Hammer Machine Incline press - 180 x 7, 180 x 7
Dumbbell Pullovers - 50 x 6, 50 x 6, 50 x 5
Dips (bodyweight) - 1 x 10, 1 x 10....very slow

TRICEPS:

Rope pressdowns - 80 x 8, 80 x 8, 80 x 8.....slowly

ABS:

Cybex Ab machine - 70 x 20, 70 x 20, 70 x 15

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

Nutrition

Meal 1 @ 8:30 a.m.: Optimum Choc. MRP
Meal 2 @ 9:30 a.m.: 6 oz. fillet, mixed veggies, rice
Meal 3 @ 12:30 p.m.: 40 grams whey, 10 grams AST HST creatine
Meal 4 @ 2:00 p.m.: 6 oz. grilled chicken, rice, mixed veggies
Meal 5 @ 4:30 p.m.: 4 slices turkey meat on pita bread
Meal 6 @ 6:30 p.m.: Optimum Choc. MRP
Meal 7 @ 8:00 p.m.: 5 oz. grilled chicken breast
Meal 8 @ 10:30 p.m.: Optimum Choc. MRP, 1 large moonpie

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

General Notes

Great workout! I really felt a pump in my chest the whole time. I also hit a PR with incline dumbbell presses......90 lbs. 5 solid reps......struggling some on the 5th rep. I also used Hammer machines and pumped out some quality reps very slowly trying to feel it in my chest the whole time. Pullovers felt real good. I love the stretch in my chest I feel from these.....and since I do them last they are a struggle. Diet has been excellent today. I am craving sweets all of a sudden the past 2 days. I'm trying not to give in today though.

That's that......

Peace-

BennettBoy
09-03-2002, 08:36 AM
Today is normally leg day for me. But since I was sick last week and didn't do legs until Wednesday....I am working on only 6 day recovery. Screw it.....I'm gonna work legs today anyway:D

Sleep was great last night but I only got 7.5 hours since I stayed up to watch the Auburn-Sou Cal game. Work sucks today....I hate trying to get back in the swing of things after having long weekends.

I am going to do more front squats today. I think I will try to see how heavy I can go and keep my reps around 6. Then I will do some back squats as well. Hopefully I can go heavier than I did last week. My lower back feels much better today so we shall see. I'll post results later.

Peace-

Relentless
09-03-2002, 08:41 AM
Nice incline DB pressing, old man. :p

I will have to hurry up and get to 95 so I can stay ahead of you. Actually, my chest workout on Saturday was total ass because I had no sleep.

Anyway, i have once again fallen in love with Incline DB flyes as a finishing move for chest days. After heavy lifts elsewhere, it was all i could do to move pretty light weights around for a coupla reps. Could be a good option if you get bored of pullovers, and a bit better as a strictly-pec exercise, I think...

BennettBoy
09-04-2002, 05:50 AM
Originally posted by Callahan
Nice incline DB pressing, old man. :p



100's here I come:) But I am going to stick with 90 on incline's for a while and 95 on flats.

BennettBoy
09-04-2002, 06:00 AM
Tuesday, Sept. 3, 2002

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

Training

LEGS:

Front Squats - 135 x 8 (warmup), 185 x 6, 185 x 6, 185 x 5
Back Squats - 275 x 6, 275 x 6, 275 x 5
Hack Squats - 140 x 12, 140 x 10
Plate-loaded leg extentions - 120 x 10, 120 x 8

CALVES:

half-seated leg raises (some machine) - 250 x 10, 250 x 10, 250 x 10

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP
Meal 2 @ 8:15 a.m.: 3 eggs, 1 sausage patty
Meal 3 @ 11:30 a.m.: Stew beef with carrotts and potatoes, lima beans
Meal 4 @ 3:00 p.m.: 7 oz. grilled chicken, rice w/ brocolli
Meal 5 @ 6:00 p.m.: 40 grams whey, 10 grams AST HST creatine
Meal 6 @ 8:00 p.m.: 6 oz. grilled chicken, brown rice
Meal 7 @ 10:00 p.m.: Met-RX protein bar

2+ gallons water

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

General Notes

The front squats felt much better. I was able to handle 185 lbs. (up 30 lbs. from last week) with ease, but I still am not comfortable with the grip. I just can't use an olympic grip....so I have to continue with the arms over each other grip. The only thing about doing front squats is that my back squat weight has to come down. My lower back simply can't handle both it seems. So in a few weeks when I get my weight up some more in the front squats I think I will rotate the 2 every other week. I think I will do front squats and leg press and then back squats and hack squats. I figure something out that will allow me to progress in both.

That's that.....

Peace-

BennettBoy
09-04-2002, 06:51 AM
Today is REST day for me! Need to do some grocery shopping.....I'm out of food:eek: I got to start purchasing more complex carbs like oatmeal, sweet potatoes, brown rice, etc. and really focus on eating them. I do OK with oatmeal until I run out and then it seems it takes me a week to get more. I have to get serious about adding 10 more pounds. I only weigh like 2 times a week....but I'm just stuck at 185. I really need to count my calories a while to get a better handle on all this.....so I can add the 10 pounds I want.

My right shoulder is sore. I swear the freaking hack squat machine and standing calf machine at my gym are hard on my shoulder. I have had some problems on and off with my right shoulder where the bone is right on top.....but I'm not sure what it is. It is fine for months and then it will flare up. It doesn't affect my lifting, but is just sore a few days usually after doing chest believe it or not. And hack squats (the pad) aggrevate it.

Going to do good on my diet tody....but I will be eating Chinese Buffet. Lots of protein:D I'll post my food intake later.

Oh......8 hours sleep last night. And I still didn't want to get up:help:

Peace-

Blood&Iron
09-04-2002, 07:28 AM
Originally posted by BennettBoy


My right shoulder is sore. I swear the freaking hack squat machine and standing calf machine at my gym are hard on my shoulder. I have had some problems on and off with my right shoulder where the bone is right on top.....but I'm not sure what it is. It is fine for months and then it will flare up. It doesn't affect my lifting, but is just sore a few days usually after doing chest believe it or not.
Doesn't sound like this would be the problem but you might want to take a look anyways:
http://www.paulchekseminars.com/articles.cfm?select=26

I'm still not sure of my general opinion of Paul Chek, but he's fairly well respected and from what I know of anatomy what he says here makes sense.

BennettBoy
09-04-2002, 06:10 PM
Thanks for the information Blood&Iron.

BennettBoy
09-04-2002, 06:17 PM
I feel like I've really eaten big today. I need to eat like this more often. I know I probably got alot of fat, but I also had tons carbs and protein (just alot of calories). I wished I could kick myself in the tail to keep up with my calories better, but I don't eat strict enough to get a good handle on it when I eat out lunch 2 times a week and eat at our canteen here at work. It would be really hard to gauge calories of that. I just want to start gaining about 1 pound a week for a while.

Here is what I had today (I will eat one more time before bed):

6:30 a.m.: Optimum Choc. MRP
8:15 a.m.: 3 eggs, 2 slices bacon, 8 oz. 1 % choc. milk
11:20 a.m.: chicken, pepper steak, 7 small meat balls, cabbage, rice, and a few carrotts (Chinese Buffet)
2:30 p.m.: 6 oz. grilled chicken breast, plain rice, 1 cup sweet peas
4:30 p.m.: can of tuna
7:00 p.m.: Optimum MRP, 1 medium banana, 2 TBSP natty PB, 8 oz. skim milk
7:45 p.m.: 5 slices turkey meat, 1 slice whole wheat bread
10:00 p.m.:

The more I eat....it seems the hungrier I get. I've been hungry all day after like 2 1/2 hours of eating a meal.

Damn the weekends....the kill me with my nutritiontuttut

BennettBoy
09-04-2002, 06:17 PM
I feel like I've really eaten big today. I need to eat like this more often. I know I probably got alot of fat, but I also had tons carbs and protein (just alot of calories). I wished I could kick myself in the tail to keep up with my calories better, but I don't eat strict enough to get a good handle on it when I eat out lunch 2 times a week and eat at our canteen here at work. It would be really hard to gauge calories of that. I just want to start gaining about 1 pound a week for a while.

Here is what I had today (I will eat one more time before bed):

6:30 a.m.: Optimum Choc. MRP
8:15 a.m.: 3 eggs, 2 slices bacon, 8 oz. 1 % choc. milk
11:20 a.m.: chicken, pepper steak, 7 small meat balls, cabbage, rice, and a few carrotts (Chinese Buffet)
2:30 p.m.: 6 oz. grilled chicken breast, plain rice, 1 cup sweet peas
4:30 p.m.: can of tuna
7:00 p.m.: Optimum MRP, 1 medium banana, 2 TBSP natty PB, 8 oz. skim milk
7:45 p.m.: 5 slices turkey meat, 1 slice whole wheat bread
10:00 p.m.: Optimum Choc. MRP, 8 oz. skim milk, 1 TBPS natty PB

The more I eat....it seems the hungrier I get. I've been hungry all day after like 2 1/2 hours of eating a meal.

Damn the weekends....they kill me with my nutritiontuttut

Maki Riddington
09-04-2002, 06:23 PM
Originally posted by Blood&Iron

Doesn't sound like this would be the problem but you might want to take a look anyways:
http://www.paulchekseminars.com/articles.cfm?select=26

I'm still not sure of my general opinion of Paul Chek, but he's fairly well respected and from what I know of anatomy what he says here makes sense.

*** It depends on where you bring the bar down to. Also the whole thing behind the capsule being stretched is not that true.
If we are to look at srpinters who pump their arms back and forth
you would notice that the elbows are dropping below the shoulders. Not to metion how much force is being produced by such an explosive movement.
I used to buy into Cheks stuff quite a bit. Not anymore.

ectx
09-04-2002, 10:20 PM
BB, sorry to invade your journal, but...

Originally posted by Maki Riddington

If we are to look at srpinters who pump their arms back and forth
you would notice that the elbows are dropping below the shoulders. Not to metion how much force is being produced by such an explosive movement.


Maki,
Sprinters and sometimes long distance runners will suffer shoulder discomfort. This is usually fixed by gate analysis and limiting shoulder movement (which was my problem). The overextension there can become an issue too. It's not as common, but it happens.

BennettBoy
09-05-2002, 11:56 AM
Thursday, Sept. 5, 2002

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

Training

BACK:

Pullups - 1 x 8 + bw (warmup), 1 x 6 + 25 lbs., 1 x 5 + 25bs., 1 x 5 + bw
Underhand grip pulldowns - 100 x 8 (warmup), 120 x 8, 130 x 6, 130 x 6
Dumbbell rows - 80 x 8, 80 x 8
T-bar rows - 90 x 10 (warmup), 160 x 5, 135 x 6, 90 x 8

BICEPS:

Barbell curls (small straight bar) - 80 x 8, 70 x 7, 70 x 5
Hammer curls - 30 x 6, 30 x 6

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP, 1 serv. oatmeal
Meal 2 @ 9:00 a.m.: 3 eggs, 1 sausage patty
Meal 3 @ 11:00 a.m.: 6 slices turkey deli meat, 2 slices whole wheat bread
Meal 4 @ 12:50 p.m.: 40 grams whey, 10 grams AST HST creatine, 1 med. banana
Meal 5 @ 2:45 p.m.: 6 oz. grilled chicken, rice, black-eyed peas
Meal 6 @ 5:45 p.m.: Optimum Choc. MRP, 8 oz. skim milk, 2 TBSP natty PB
Meal 7 @ 8:15 p.m.: 6 slices turkey meat, 1 slice whole wheat bread
Meal 8 @ 12:15 a.m.: Optimum MRP, 8 oz. skim milk, 1 TBSP natty PB

2 + gallons water.

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

General Notes

I'm not 100% positive, but as far as I can remember, today was the first time I've done weighted chins and it makes a big difference. I struggled to get 5 reps. This is yet another movement I will need to practice so I can continue to add weight. But I've done chins with bodyweight for so long I felt it was time to move on into the weights with them.

Also, I went up 5 lbs. in the dumbbell rows. These still kick my tail. When I finish a set I am so dang winded I need like 3 minutes to recover for my next set. Yeah, I'm a wuss:D

All in all....a good workout. I got back to work and really felt like crap. Not sure why, but that workout took alot out of me. I didn't do forearms today....as I felt hammer curls were sufficient.

I need to stick to my diet pretty good today. I'll have grilled chicken, rice and black-eyed peas here in a while. I want to put some weight on so bad...but I really want to control my bodyfat and not put a ton of pounds on in my midsection:)

That's that.....

Peace-

Maki Riddington
09-05-2002, 05:47 PM
Originally posted by ectx
BB, sorry to invade your journal, but...


Maki,
Sprinters and sometimes long distance runners will suffer shoulder discomfort. This is usually fixed by gate analysis and limiting shoulder movement (which was my problem). The overextension there can become an issue too. It's not as common, but it happens.

*** True, but the elbows still drop below or in this case past the shoulders. Placing an enormous amount of stress on the joint. I know that some may "pump" to hard or fast which can be a problem but even if they get ahold of this problem it still happens that the elbows travel past the shoulders.

heathj
09-05-2002, 07:29 PM
Originally posted by BennettBoy

Pullups - 1 x 8 + bw (warmup), 1 x 6 + 25 lbs., 1 x 5 + 25bs., 1 x 5 + bw


Don't worry, it'll come. When I first started doing pullups I could do about 7. I didn't start doing weighted until I could do 10 pullups. Now, the other day I did 25 pullups! It comes, ever so slowly, but it comes. Keep working at it. Maybe lower it down to 15-20 pounds and hit 10 pullups...? Good job though :) I love weighted pullups. :thumbup:

BennettBoy
09-06-2002, 06:44 AM
Originally posted by ectx
BB, sorry to invade your journal, but...



Not a problem dude.......

BennettBoy
09-06-2002, 06:55 AM
Heath, yeah I was really surprised how different the pull-ups were with weight strapped on me.

I went out for a while last night, but WOW....I got in the bed at 12:30 and was able to get 6 hours sleep. So that wasn't bad...and I didn't miss any meals either. Still, I had about 6 beers...so I shouldn't be too happy LOL!

Today will be shoulders/traps/deads day. I really look forward to this workout each week. As I look in the mirror I swear I think my traps are responding to the increased shrugs I have been doing and to the deadlifts. So that's ace. Anytime I can see improvement...it makes me want it that much more. Damn....now I see why bodybuilders are never content at a given weight. They always want to get bigger;)

I'm gettin' excited as hell about this weekend! I'm going to Clemson in the morning to watch the first home football game for the year. I just need to make sure I get plenty to eat Saturday. It's easy to just start having a few beers and totally neglect eating any foodtuttut I'll update my workout later.

Peace-

MonStar
09-06-2002, 06:56 AM
Barbell curls (small straight bar) - 80 x 8, 70 x 7, 70 x 5

I just switched over to the smaller straight bar. How much does yours weigh BB? I asked a few trainers and guys at my gym and they all said 35 lbs. They said that the cambered-bar (the one I use for skulls) and the small straight bar are both 35 lbs.

BennettBoy
09-06-2002, 07:01 AM
Monstar, these barbells already have the weight attached to them and give the poundages on the end of the barbells. They are different for sure. My Gold's don't have them....but the one nearby I use when I workout during lunch does.

MonStar
09-06-2002, 07:03 AM
Monstar, these barbells already have the weight attached to them and give the poundages on the end of the barbells. They are different for sure. My Gold's don't have them....but the one nearby I use when I workout during lunch does.

Ah, okay man. Just curious - thanks.

BennettBoy
09-06-2002, 06:54 PM
Friday, Sept. 6, 2002

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

Training

DEADS:

Conv. Deadlifts - 135 x 10 (warmup), 225 x 6, 315 x 3, 315 x 3, 225 x 6

SHOULDERS:

Seated Dumbbell Overheads - 30 x 10 (warmup), 70 x 7, 60 x 7, 60 x 6
Cybex Lateral Raises - 80 x 8, 80 x 8, 80 x8
Dumbbell Rear Laterals - 25 x 8, 25 x 8, 25 x 8

SHRUGS:

Hammer Shrug Machine - 180 x 10 (warmup), 270 x 8, 270 x 8, 180 x 10

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

Nutrition

Meal 1 @ 6:30 a.m.: Optimum Choc. MRP, 1 banana
Meal 2 @ 8:30 a.m.: 3 eggs, 1 sausage patty, 1 serv. oatmeal
Meal 3 @ 11:30 a.m.: Ryan's buffet (salad, baked chicken, hamb. patty, limas, rice, 1 small icecream)
Meal 4 @ 2:30 p.m.: Pure Protein Blueberry Cheesecake bar
Meal 5 @ 5:30 p.m.: 40 grams whey, 10 grams AST HST creatine, 1 banana
Meal 6 @ 7:30 p.m.: 7 slices turkey deli meat, 2 slices whole wheat bread
Meal 7 @ 10:00 p.m. Optimum MRP, 8 oz. skim milk

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

Good workout. I have found deadlifts are not easy to me....at least 315 LOL. Got a lot of work to do here......adding weight will not be easy.

Off to Clemson tomorrow so I probably will not update until Monday. No workouts this weekend as usual.

Peace-

heathj
09-06-2002, 07:02 PM
How many cals are you taking in each day...about 2500-3000?

BennettBoy
09-07-2002, 05:11 AM
Originally posted by heathj
How many cals are you taking in each day...about 2500-3000?

As stupid as this sounds....I have no clue. I hate counting calories and since I do eat out 2-4 times a week, it is just really hard for me to accurately put a number on those calories.

I really need to kick my ass in gear and start getting a better handle on it, because I really do want to add a few pounds. Honestly, I just rely on the mirror to much to gauge body changes.

BennettBoy
09-09-2002, 08:39 AM
Well I'm kind of torn on what to do. I haven't taken a week off from training for almost 1 year, and I really think it would benefit me. But, I have also been making some good strength gains the past 2 months. Should I or shouldn't I?

The weekend was pretty good as far as my diet was concerned. Yesterday I ate alot of food, even though it wasn't the cleanest of food LOL. I slept about 9 hours last night too! Saturday wasn't great since I was at Clemson for the football game, but I did manage to get this much food in:

1 protein shake, banana
1 serving oatmeal
1 sausage/egg biscuit (Hardee's)....first biscuit in a year I bet
turkey sandwich on wheat w/ lettuce, tomato and mustard
hotdog with ketchup and mustard
cheeseburger from McDonald's
Optimum MRP w/ 1 TBSP natty PB

Not real good, but still better than some football game days.

I'll make a decision later today about taking the week off. If nothing else I think I will take off at least through Thursday. If I lift Thursday I will do legs. Then back on Friday. Those 2 areas are the ones I'm really focusing on right now for improvement.

Peace-

p.s. I'm going to eat like a pig all week
:D

Relentless
09-09-2002, 11:19 AM
take the time off... especially if you're stalled in your gains.

BennettBoy
09-09-2002, 11:35 AM
Cal, my lifts really aren't stalling....but I just truly believe I need some time off. My shoulder is still a tad sore and I'd like to get rested up real good for a 4 month run at putting on 10 pounds of mass:D

It will indeed be very hard to keep my ass out of the gym......but I think I need it and it will benefit me in the long run. For some reason, even though I know you don't make gains in the gym....it is just SO hard to stay away.

A week of rest and eating very good will be just what I need. I'll just have to daily fight the urge to lift LOL.

Relentless
09-09-2002, 03:05 PM
Doh. I misread your previous post. I for some reason saw it as "I HAVEN'T been making good strength gains..."

LOL!

Anyway, IMHO it definitely can't hurt to let your body recover for a solid week or so. So long as you keep eating clean, you might even gain some mass! :)

BennettBoy
09-10-2002, 06:36 AM
Sleep last night was OK. I was in bed 9 hours...but only slept 8. Danggit, I woke up around 3:30 and couldn't get back to sleep for about 1 hour. Oh well.

Here is what I ate yesterday:

Meal 1 - Optimum MRP, banana
Meal 2 - 3 eggs, 1 small pc. pizza
Meal 3 - baked chicken -n- salad w/ lowfat ranch
Meal 4 - 2 pcs. meatloaf, 1 cup green beans
Meal 5 - 5 slickes turkey deli meat
Meal 6 - Optimum MRP, 1 TBSP natty PB
Meal 7 - 6" club sub on whole wheat (Subway)...no mayo
Meal 8 - 1/2 cup 1% cottage cheese, Optimum MRP

Water over 1.5 gallons

No Training ...Day 1 laying off success:D

Peace-

BennettBoy
09-10-2002, 04:03 PM
Another day of no training. I'm on a roll LOL. That makes 4 days rest:) I'm trying to eat alot this week, so I'm not being real careful about my diet, but I'm still not going crazy with it either.

Here's what I have had to eat today:

Meal 1 - Optimum Choc. MRP, 1 TBSP Jip PB, 1 serv. oatmeal
Meal 2 - 3 eggs, 1 sausage patty
Meal 3 - stew beef w/ carrots, rice w/ brocolli
Meal 4 - Met-Rx Choc. Chip Protein bar
Meal 5 - Optimum Choc. MRP, 1 TBSP natty PB, 1 slice whole wheat bread
Meal 6 - 2 cups beef strog. hamburger helper:D
Meal 7 - 1/2 cup cottage cheese, 30 grams whey protein

Again, I plan to go to sleep at 9:30 to get 9 hours sleep.

This week it is eat, rest and sleep.......and get fat:p

That's that......

BennettBoy
09-11-2002, 06:34 AM
One thing is for sure, I'm getting my rest this week LOL! I slept 9.5 hours last night and still didn't want to get up.

Diet was on target yesterday. I dunno.....for some reason I feel like I'm losing muscle not working out this week:( I'm not....but you know how you feel that way when you are away from the gym for a while. This is weird for me....it has been a year since I've been out of the gym more than 3 days I think. Today makes day 5 for me with no workouts. No matter what....I will not work out until Sunday. I'm doing chest Sunday since I will be out of town Monday and then Tuesday I get back on schedule with legs.

I was thinking about whether I should change routines now since it has been a year of doing the same thing.....but I really feel I know what my body responds to now and I'm going to stick with one bodypart a week and basically the same volume. I plan to lift about 85% of what I was doing in Week 1 of coming back, 90-95% in Week 2 and then back to trying to beat my top lifts in Week 3 and beyond.

Going to do Chinese Buffet today for lunch. I have to do that once a week for life to be normal:)

I dunno.....lots of times I think too many folks make this lifting stuff way too complicated. I see these elaborate diets figured out to the minute detail and folks struggling with routines and stuff. I could be way oversimplifying things....but IMHO, if you lift hard, eat big (and not too damn picky), and rest.....this sh$t works.

It really ain't that much to struggle with as we sometimes do. The biggest thing IMO is getting the number of calories correct to allow for proper growth. Enough of that......my sermon for today LOL:D

Let me go watch my muscles atrophy:eek:

Peace-

MonStar
09-11-2002, 06:38 AM
Diet was on target yesterday. I dunno.....for some reason I feel like I'm losing muscle not working out this week I'm not....but you know how you feel that way when you are away from the gym for a while. This is weird for me....it has been a year since I've been out of the gym more than 3 days I think. Today makes day 5 for me with no workouts. No matter what....I will not work out until Sunday. I'm doing chest Sunday since I will be out of town Monday and then Tuesday I get back on schedule with legs.

Haha yeah I know EXACTLY what youre talking about man. With the way you feel like your muscles are going to atrophy if you dont get to the gym and train them.


Going to do Chinese Buffet today for lunch. I have to do that once a week for life to be normal

Haha Chinese buffets are the greatest arent they? :D:D

Franjipani
09-11-2002, 06:50 AM
Let me go watch my muscles atrophy:eek:


*lol* at your last entry BennettBoy....you are all over the shop;)

25words or less :-

You are anxious about no gym as it changes your regular routine & you worked so friggin hard to build that gorgeous physique:D ??


I hear ya loud n clear....thanks for the sermon now enjoy your food:p

BennettBoy
09-11-2002, 01:28 PM
Here is what I've had to eat so far today:

Meal 1 - Optimum Choc. MRP, 2 slices whole wheat bread
Meal 2 - 3 eggs, 1 sausage patty
Meal 3 - pepper steak, 6 meat balls, chicken (not fried), brocolli, rice, cabbage (Chinese buffet)
Meal 4 - 2 Pure Protein Blueberry cheesecake bars (small ones from Walmart.....40 grams protein)
Meal 5 - 6 oz. grilled chicken, 1 cup peas, 1 oz. peanuts
Meal 6 - Optimum MRP, 2 TBSP Jif peanut butter


If I don't weigh at least 187 this Sunday when I step on the scales.....I'm going to be one pissed off mofo. Seriously, if I don't, then unfortunately I will have to resort to strict counting of calories. And I HAVE NOT wanted to do that. Either that or just eat whatever the hell I want:D

ectx
09-11-2002, 02:26 PM
BB, how do you like the Optimum MRP's? You get the kind in the tub right? I noticed that one of the local supplement stores has them really cheap and I've been trying to cut back on costs. I've been thinking of giving them a try. Any word on these would help. Also, something tells me that when you hit the weights again, you're gonna be hitting them something fierce. Good luck on the rest of your break.

BennettBoy
09-11-2002, 05:18 PM
Originally posted by ectx
BB, how do you like the Optimum MRP's? You get the kind in the tub right? I noticed that one of the local supplement stores has them really cheap and I've been trying to cut back on costs. I've been thinking of giving them a try. Any word on these would help. Also, something tells me that when you hit the weights again, you're gonna be hitting them something fierce. Good luck on the rest of your break.

Much like their 100% whey....I think they are very good! I like the price too:) But put 1/2 banana or 1 banana, some natty peanut butter and a small amount of skim milk in with it and add ice, and damn......I don't care what anybody says about protein drinks....it is UMM...UMM....GOOD:D Try some. You will like it I think. I will admit I like Utramet better....but it don't last me as long for the price.

BennettBoy
09-12-2002, 08:24 AM
Yo...it's Thursday and this has been a slow week. Actually, it has been good not training this week. I feel very rested now and am chomping at the bit for Sunday to get here so I can do chest.

Slept 8 hours last night. Sleep this week has been sweet!

I probably will go out tonight for a while. Funny thing that Thursday is the best night out here in Columbia. With football here and USC campus here in Columbia.....Friday's and Saturday's are slow. Plus, all the Clemson fans travel to the upstate for their game.....so this time of year isn't great for clubbing. And that suits me fine....I needed a break from that too:) I had been wasting way too much money.

Left home this morning and forgot my grilled chicken I prepared last night. That sucks. Guess I'll have to go down the street to this restaurant and get some baked chicken and vegetables. I do feel I've been eating more this week. I'll see what the scales say Sunday. It has been 2 weeks since I weighed. I'm not much into weighing that often.

Peace-

BennettBoy
09-12-2002, 12:32 PM
This is what I've had to eat so far today:

Meal 1 - Optimum Choc. MRP, 1 TBSP PB, 1 serv. oatmeal (1/2 cup before cooking)
Meal 2 - 3 eggs, 1 sausage patty, 8 oz. 1 % choc. milk
Meal 3 - skinless baked chicken breast, lima beans, stewed squash, rice w/ small amt. gravy, 1 small cornbread muffin
Meal 4 - sliced deli ham on wheat bread
Meal 5 - grilled chicken breast, 1 cup peas
Meal 6 - Optimum MRP

Water 2 gallons or more

My food intake was crap after lunch. I need 7-8 meals daily too....not 6 dammit.

heathj
09-12-2002, 02:58 PM
Does the natty pb stick to the sides of the blender?

BennettBoy
09-13-2002, 06:52 AM
Originally posted by heathj
Does the natty pb stick to the sides of the blender?

Hell yes. I hate having to clean the blender everytime I want a protein shake:D But the only way I like them is in the blender.

BennettBoy
09-13-2002, 07:03 AM
I went out last night right after work. We have an area here called The Vista and it is basically where all the nice clubs are in Columbia. Every Thursday during Fall we have different bands from around the area come play in this huge open area they set up behind one of the clubs. Lots of folks. It can be fun. But crap......Killian's don't agree with me the next morning.:D I must have had 6 Killian draft beers (and others too when I left and went to this club) and boy did they give me a headachetuttut

Anyways, I got 6 hours of sleep which was not bad at all. Going to get to bed very early tonight. Got to get up at 5:00 a.m. and head to Clemson for the CU-GT football game. And they are calling for rain which sucks! It's on TV at noon. Look for me LOL.

YO.....I'm looking forward to Sunday. Gonna do chest/tris. That will have given me 8 days off. I'm proud of myself.....and I do feel very rested and ready to go. Time to make some serious gains.

I'm gonna eat like a damn fool today. Already had my usual MRP with PB, 2 slices wheat bread and 3 eggs, grits, sausage and choc. milk. May hit a buffet for lunch:eek: Screw it....I'm going to put 10 pounds on one way or the other. Eating too strict and clean don't seem to be getting it for me....so I'm going to do what Chris Mason does.....eat:D

Peace-

BennettBoy
09-13-2002, 10:37 AM
My diet thus far today (eating whatever I want LOL):

Meal 1 - Optimum MRP, 2 slices whole wheat bread
Meal 2 - 3 eggs, 1 cup grits, 1 sausage patty, 8 oz. 1% choc. milk
Meal 3 - chicken, small piece salmon, 10 boiled shrimp, crab salad, pepper steak, rice, brocolli (Chinese Buffet again)
Meal 4 - 7 oz. grilled chicken breast, 1 cup field peas w/ green snaps
Meal 5 - Optimum MRP, 1 oz. peanuts
Meal 6 - 1 cup cottage cheese

BennettBoy
09-15-2002, 12:49 PM
After 8 days off from training, I resumed today with a chest workout. Before I get into the training I must say I'm very disappointed that my weight was only 184. Basically, about the same as before if not down 1 pound. I just can't gain weight.....and it sucks.

Also, on chest day now I've decided to do bicep/forearms and I will do triceps with back now. That way I'll hit tris and bis a little more each week.

Anyway, the workout was great. It felt good to be back. I only did about 85% of what I was doing before I took the break. I will do about 95% next week and then try to get back to where I was and surpass that! Chest was pumped so much.......got to love that. My arms felt like they would explode too.

Sunday, Sept. 15, 2002

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

Training

CHEST:

Incline dumbbell flyes - 30 x 10, 40 x 8, 45 x 8
Flat dumbbell presses - 65 x 8 (warmup), 80 x 8, 80 x 7, 80 x 6
Smith-Machine incline presses - 90 x 10 (warmup), 150 x 8, 150 x 7, 150 x 6
Dips - 1 x 10 + 25 lbs. 1 x 8 + 25 lbs.
Dumbbell Pullovers - 40 x 8, 40 x 8

BICEPS:

EZ Bar Curls - 75 x 10, 75 x 8, 75 x 8
Seated dumbbell curls - 30 x 8, 30 x 8

FOREARMS:

Reverse barbell curls - 95 x 10, 95 x 10

ABS:

Cable Crunches - 100 x 10, 100 x 10

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

Nutrition

Diet hasn't been the greatest this weekend. Went to a football game yesterday and had to eat whatever I could get...when I could get it. Ate crap like hotdogs, sandwiches, etc.

Today I'm doing better....but not great. I will get back on track tomorrow.

As a side note: I have a guy that competes looking over what I've been eating and he is going to try to map out a diet for me to help me put on some quality weight over the next 4 months. I am going to try to follow his suggestions......he knows his stuff. I'm having no success doing it my way.:mad:

That's that.....

Peace-

BennettBoy
09-16-2002, 07:21 AM
Rainy and dreary here today....so that makes for a great day to SQUAT:D

Sleep was great last night.....9 hours. I got up after 7 hours though to take a piss....but went right back to sleep.

I am going to rotate back squats with front squats from now on hoping to get more weight on the bar in both. Today I will start with front squats. I will probably do leg presses as well when I do front squats. I'll do hack squats with back squats.

Later-

p.s. I forgot to mention that my chest is sore as hell from yesterday.....already. Usually I don't feel DOMS until 24-36 hours later. If nothing else, my week off is going to cause me to get sore as heck all week I believe.

Relentless
09-16-2002, 08:07 AM
Originally posted by BennettBoy
Usually I don't feel DOMS until 24-36 hours later. If nothing else, my week off is going to cause me to get sore as heck all week I believe.

I THINK (don't quote me on this coz it's not proven fact) that resting actually causes this because your muscles have more time to heal and therefore when you stress them again with lifting, the recovery is more complete and when you generate microtearing with your lifts, there is more healed fibre to tear so it feels worse.

OTOH maybe it's also GOOD because it means you're growing by resting? This bears closer investigation.

BennettBoy
09-16-2002, 10:49 AM
Cal, that sounds good to me:D

Oh well, I was going to do legs today after lunch since I was going to my parents in the Upstate to visit with my relatives that have come from Alabama. But, I didn't want to get to my parents so late that I wouldn't have much time to spend with my uncle and my 2 aunts, so I will just push legs back to tomorrow (Tuesday is my usual leg day anyway). Not a biggie.

BennettBoy
09-17-2002, 11:41 AM
:help: Holy Jesus....I just finished my leg workout 1 hour ago and my legs are already KILLING me. I hate to see how they are going to feel tomorrow:D But, I guess that's a good thing.

Have to go on record as saying I do really like front squats. After avoiding them for 3 years (why I have no clue), I have to say they rock. I really think they are going to help my puny legs.:eek:

Got up to 225 today. Damn, I don't see how some of you folks do 315. That would be some heavy ****. My first set of 225 I managed 5 reps. But on my second set of 225, I stopped after 3 as I was going forward bigtime and didn't want to hurt myself. I think I will be content with 225 for a couple of weeks and work on my form. Otherwise, they felt really good.

Tuesday, Sept. 17, 2002

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

Training

QUADS:

Front squats - 135 x 10, 185 x 8, 225 x 5 (!) , 225 x 3
Leg press - 10 plates x 10, 14 plates x 6, 12 plates x 8
Hack squat - 100 x 15, 100 x 15 (not much weight but I was in pain LOL)

HAMSTRINGS:

Leg curls - 70 x 12, 80 x 10, 90 x 10

CALVES:

Seated calf machine - 135 x 10, 135 x 10
Standing calf machine - 200 x 8

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

Nutrition

Meal 1 - Optimum Choc. MRP, 1 TBSP PB, 1 serv. oatmeal
Meal 2 - 3 eggs, 4 oz. pork tenderloin
Meal 3 - pimento cheese on whole wheat bread
Meal 4 - 40 grams whey, 1 med. banana
Meal 5 - stew beef w/ carrots and potatoes
Meal 6 - 5 oz. pork tenderloin, broccoli rice
Meal 7 - Optimum Choc. MRP, 1 banana, 3 TBSP Jif PB
Meal 8 - beef, broccoli, white rice

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

General Notes

Workout went great but I really started feeling sick towards the end and my calf exercises didn't go too well. I will try to hit calves again Friday. Otherwise.......all was ace!

Peace-

BennettBoy
09-17-2002, 01:34 PM
Some goals I'd like to reach by Jan. 2003 (end of bulking):

1) weigh 195 (I'd settle for 190+)
2) back squats of 350 for 5 reps
3) front squats of 250 for 5 reps
4) deadlift 375 just for 1 rep
5) flat dumbbell presses with 100's for 5+ reps
6) incline dumbbell presses with 95's for 5+ reps

BennettBoy
09-18-2002, 08:27 AM
I'm going to be working up a diet I can follow. I got some good suggestions from someone but I need to up the calories and change a few things around. I also am going to fine-tune my routine for the next 4 months.

For my diet I am just going to use 20 x bodyweight and try to stick with something like 40/40/20 ratio (p/c/f).
So I will be shooting for 3700 calories a day breaking down like this:

protein: 370 grams/daily = 1480 cals
carbs: 370 grams/daily = 1480 cals
fat: 82 grams/daily = 740 cals


My new training is going to look like this (not a huge change really).

DAY 1 - CHEST/BICEPS
Incline Bench (DB's) - 3 sets
Flat Bench (DB's) - 2 sets
Dips - 2 sets
Flies - 2 sets
Straight Bar Curls- 2 sets
Hammer Curls - 2 sets
Alt. Curls - 1 set

DAY 2 - QUADS/CALVES
Squat - 3 sets
F. Squats - 2 sets
Leg Press - 2 sets (20 reps)
Leg Extensions - 2 sets (drop sets)
Seated Calf - 2 sets
Half-seated Calf Machine - 2 sets
Standing Calf - 2 sets

DAY 3 - HAMS/SHOULDERS
SLDL - 3 sets
Leg Curls - 2 sets
Leg Curls (one legged) - 1 set
DB shoulder press - 3 sets
Side Laterals (superset w/ upright rows) - 2 sets
Rear Delts - 1 set

DAY 4 - BACK/TRICEPS
Conv. Deadlifts - 3 sets
Barbell Rows - 2 sets
Underhand Close-grip Pulldowns - 3 sets
Shrugs - 2 sets
Skull Crushers - 2 sets
One Arm Reverse - 2 sets
Push Downs - 2 sets

I will still continue to workout Mon, Tues, Thurs, Friday

I will post my sample diet hopefully later today when I get it finalyzed.

Peace-

BennettBoy
09-18-2002, 04:21 PM
Alright, I finally got a diet I think I can work with. Here is an example of what I intend to try to eat daily. I know I will have 1 day or so a week I deviate from this. I also know there will be a meal here or there every week I will change (as I eat out). Nevertheless, this is a good starting point. So now I have my diet and I have my routine. 195 here I come:D

Meal 1
Optimum Nutrition MRP
1 cup oatmeal
10 grams flax seed oil

Meal 2
8 eggs (6 whites)
4 slices turkey meat
2 slices whole wheat bread

Meal 3
5 oz. grilled chicken breast
1 cup brown rice
4/5ths cup peas

Meal 4
1 can tuna
1 apple
2 slices whole wheat bread

Meal 5 (Post workout)
40 grams whey
35 grams malto
35 grams dextrose
1 banana

Meal 6
8 oz. steak
1 baked potato
1 cup green beans

Meal 7
Optimum MRP
2TBS Natty PB
8 oz. skim milk
1/2 cup 2% cottage cheese

700f/1475c/1540p = 3715 calories
20%f/39%c/41%p

This is about as close as I could get.

If anybody reading this sees something they think I should change....please feel free to comment.

Peace-

heathj
09-18-2002, 04:23 PM
Looks good, but why the flax before your workout and why the banana afterwards?

BennettBoy
09-18-2002, 04:58 PM
Originally posted by heathj
Looks good, but why the flax before your workout and why the banana afterwards?

I have eaten bananas after my workouts for 3 years almost. I thought they were pretty good post workout. I just like to throw them in my protein shake.

As for the flax before my workout.....I really just needed more fat so I threw it in there. I guess I do need to move it to another meal. The problem is I wanted to either put it in with tuna or throw it in a shake. Hmmmmm......what to do?

I'm sure I could tweak this diet to make it better. I'm more than willing to do so if it makes sense.

I appreciate the comments Heath.

Believe this or not...I'm not good at making up diets. In my 3 years of training I have never once counted calories. But if I want to compete....I have no choice. So hopefully I will figure all this stuff out sooner than later.

heathj
09-18-2002, 06:59 PM
How about switching it with the cottage cheese in meal 7...?

BennettBoy
09-19-2002, 06:36 AM
Today is shoulder/hamstring day. Dang it seems like so long since I've worked out....even though I have done chest and legs already this week. I'm glad to be getting back to a normal workout schedule.

I went grocery shopping yesterday:D I bought everything I need to get started with my new diet but flax seed oil. I'm going to go by the natural food store today to see if I can find it. I also need to find dextrose. Hopefully I can get both here. I think I will start OFFICIALLY with my diet on Monday. I need to prepare some stuff and do some cooking Sunday. This is really going to be interesting to see how much time I have to spend in preparation for this diet. 4 months of hard training and eating. Lord only knows what I will do if I can't get in my pants after a couple months:eek:

Sleep was OK last night. 7 hours. I got in bed late because this gal invited me over to grill out with her. We had steaks, wild rice, green beans and good conversation:p My sleep is no problem at this point because I've been getting close to 9 hours most every night. Damn, what a boring life I lead hehehe.

peace-

Alex.V
09-19-2002, 06:42 AM
Originally posted by BennettBoy
My sleep is no problem at this point because I've been getting close to 9 hours most every night.

I'm so fookin' jealous.

Can I just say one thing about the routine? Squats, SLDLs, and deadlifts all hit the lower back pretty damn hard... I know you may be getting results hitting the lower back three times a week (I hit it twice), but as poundages keep going up... Well, I dunno. I think the back squats might be overkill, fronts should do it nicely. But das' it. Aight. Foo. Peazeee.


(sorry. It's early)

BennettBoy
09-19-2002, 07:57 AM
Thanks B. So you think I should just do a couple more sets for front squats...like 4 and forget backsquats? I just started front squats and I like them. Maybe I should give them alot more of a chance before I go changing things around.

Also, SLDL's are new to me. I have never been good with them, but I want to give them a chance to see if they will help my hamstrings. I know most folks that do them seem to like the results from them better than leg curls.

Alex.V
09-19-2002, 10:25 AM
Aye, I think SLDLs are excellent, I'm just worried about your lower back overall. Depending on how used to front squats you are, they may or may not be able to substitute 100% for back squats. You got leg press in there, though, so until your front squat form is down (and you can start using really heavy weight), you've got plenty of leg work to keep them growing, IMO. But yeah, go ahead with this routine for a while, I'd just consider giving your lower back a break further down the line. ;)

BennettBoy
09-20-2002, 06:24 AM
Originally posted by BennettBoy
Today is shoulder/hamstring day.

OK, so I lied:p

I decided since I had already done my legs and they were sore as heck, that I would just continue this week with my old routine and start my new one next week along with my diet.

So, I did back/triceps yesterday. My shoulder is killing me still (seems to be getting worse) too. I started back taking Ibupropen again. The workout was good. I started doing barbell rows yesterday and did deadlifts for some reps (nothing really heavy). I went ahead and did deads since I am going to be moving them back to my back day.

Finally, I got to weigh for the first time at my regular gym (the scales I always use) yesterday. Hell yeah....188! I know I should be weighing naked in the morning, etc....but still, weighing the same time I always do at the gym, I was at freakin' 188. That is the most I've ever weigh. :clap:

Thursday, Sept. 19, 2002

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

Training

BACK:

Barbell Rows - 135 x 10, 185 x 8, 185 x 8, 135 x 8
Deadlifts - 135 x 12, 225 x 6, 225 x 8
Underhand grip pulldowns - 140 x 8, 140 x 6, 120 x 8
Low-cable pulley rows - 120 x 8, 120 x 8

TRICEPS:

Skullcrushers - 75 x 10, 85 x 8 (superset with close grip benches using same EZ bar)
Single underhand cable pulldowns - 60 x 8, 60 x 8
Rope cable pushdowns - 100 x 8, 100 x 8

ABS:

Cybex weighted ab machine - 60 x 15, 60 x 15

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

Nutrition

Meal 1 - Optimum MRP, 1 cup oatmeal
Meal 2 - 3 eggs, 4 slices turkey meat, 2 slices WW bread
Meal 3 - Baked chicken salad w/ blue cheese dressing
Meal 4 - EAS protein bar, 1 pimento cheese sand. on WW bread
Meal 5 - 40 grams whey, 50 grams dextrose
Meal 6 - MuscleTech protein bar
Meal 7 - 1/2 cup cottage cheese, Optimum MRP, 8 oz. skim milk

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

General Notes

I did several exercises I haven't done in quite some time. I added barbell rows and skullcrushers.

Tonight will be shoulders/shrugs.

That's that....

JHolmes145
09-20-2002, 10:33 PM
ur diet 2 me seems jus as whack as mine does 2 urs, i dont think id ever b able 2 commit myself to a diet like yours. btw congradualtions on 188, 190 is so close now. im right where ur at as well, i weighed in at 187 today and ive never weighed so much b4.

BennettBoy
09-21-2002, 09:18 AM
Shoulders/traps yesterday. It was a very quick session. 45 minutes total. Nothing really special. Just did my sets and left.

I went out last night. I'm not going to the Clemson-Ball St. game today. Ball St. sucks and I just wanted a break. Plus it looks like rain and I sat in the rain last Saturday. Screw that 2 weeks in a row. Since no ballgame today....that meant partying some last night:p Stayed out until 3:00 a.m.:( It really does mess up my diet. I missed 2 meals because of this crap LOL. Oh well, it's all good. I had alot of fun dancing and stuff.

No workouts this weekend. Just R&R. Here's what I did yesterday.

Friday, Sept. 20, 2002

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

Training

SHOULDERS:

Seated Dumbbell presses - 40 x 10, 60 x 8, 60 x 7
Hammer BTN Machine - 140 x 10, 180 x 6
Standing Side Laterals (superset with upright rows) - 25 x 8, 25 x 8, 25 x 6
Upright rows - 75 x 6, 75 x 6, 75 x 6
Rear Laterals - 25 x 10, 25 x 10

SHRUGS:

Hammer Shrug Machine - 180 x 10, 270 x 8, 330 x 6, 270 x 8

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

General Notes

I am still trying this first week back after those 8 days off to only do about 85% of my max lifts. So I only went with 60 on dumbbell presses even though 70 for reps is my best. Next week I will try to hit 90-95% of my max lifts and then pass them on by to achieve my goals.:D

I also did a little more today for my delts than my new training routine I start next week will allow me to do.

It's all good.

BennettBoy
09-23-2002, 06:30 AM
OK, today starts what will hopefully be a 4 month process to me getting bigger, stronger, and of course.....more muscular:D

I am starting a new diet and program. I will tell you up front I'm not going to be 100% with this diet....but I'll shoot for 80% anyway. I eat out a couple times a week and when I go out of town to football games, I will have to do the best I can. Otherwise, I will try to be pretty close Mon-Fri. Also, I need to cut down some on beers I have Fri & Sat. That hurts my diet because it not only gives me extra empty carb. calories....but causes me not to eat like I should as well.

Today will be Chest/Biceps. 1st meal started off perfect. I have everything I need today for my meals already prepared and ready. I will substitute grilled chicken for turkey for meal 2. Need to get to grocery store tonight for a few things. Damn this will take a few days to get down and I will have to plan ahead alot. Training isn't a problem. Not any big changes really.

OK....lemme go grab meal 2;)

Peace-

BennettBoy
09-23-2002, 09:15 AM
Early diet update:

Eating 8 eggs (2 with yolk + 6 egg whites) and 6 oz. grilled chicken breast on 2 slices WW bread filled me up BIGTIME !

Hope I'm ready to eat again at 12:00 p.m.

Guess with everything else I will have to see how this goes for a while and see how I put on weight. Looks like I'm going to feel stuffed alot now though.

Maki Riddington
09-23-2002, 09:32 AM
Having flax pre workout would blunt the insulin response ( not entirely) you get from your workout which would make it pointless to have some carbs post workout. Just take in more whey protein instead postworkout or do what Heathgay said.

That's my take on it.

BennettBoy
09-23-2002, 09:53 AM
Yeah, thanks Maki (and Heath). I've changed that and will not be doing that flax pre-workout. Even if I don't do it, I don't think the small amount of calories will hurt. I'm going to be getting close to 3800 a day either way.

BennettBoy
09-23-2002, 09:57 AM
Originally posted by JHolmes145
ur diet 2 me seems jus as whack as mine does 2 urs, i dont think id ever b able 2 commit myself to a diet like yours '

Well, this diet will not be easy for me either. But I know I can't eat the fast foods you do at my age or I'd blow up in my midsection like a balloon LOL.

I'm looking at this diet as a baseline for me. I will strive to hit pretty close 5 of 7 days, but I know I will not be 100% all the time. Still, the extra calories should help me get close to 195 where I want to be come Jan. 2002.

I just hope my pants still fit when all is said and done:D

BennettBoy
09-23-2002, 02:08 PM
Originally posted by BennettBoy
Early diet update:

Eating 8 eggs (2 with yolk + 6 egg whites) and 6 oz. grilled chicken breast on 2 slices WW bread filled me up BIGTIME !

Hope I'm ready to eat again at 12:00 p.m.

Guess with everything else I will have to see how this goes for a while and see how I put on weight. Looks like I'm going to feel stuffed alot now though.

2nd update: I'm bloated as crap !!!

Gosh this just seems like alot more food than I use to eat.

Here's what I've had today so far (and I am totally stuffed):

Meal 1 - Optimum MRP, 10 grams flax seed, 1 cup oatmeal
Meal 2 - 8 eggs (2 yolks), 2 slices WW bread, 5 oz. grilled chicken
Meal 3 - 5 oz. grilled chicken, 1 cup brown rice, stewed squash
Meal 4 - tuna, 3/4 cup peas, 2 slices WW bread

May not look like alot....but for some reason I feel way more full than I usually do. I guess my stomach will stretch eventually and I'll be fat as hell.

Relentless
09-23-2002, 02:21 PM
swap out some real food for more MRP shakes... same calories, less bloat.

BennettBoy
09-23-2002, 05:45 PM
Monday, Sept. 23, 2002

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

Training

CHEST:

Incline DB Bench - 60 x 10 (warmup), 85 x 7, 85 x 7, 85 x 6
Flat DB Bench - 70 x 8 (warmup), 90 x 7, 90 x 4
Dips - 1 + 10 x 30 lbs., 1 x 8 + 30 lbs.
Flat Flies - 35 x 10, 35 x 10

BICEPS:
Straight Bar Curls - 45 x 8 (warmup), 85 x 8, 85 x 8
Hammer Curls - 35 x 7, 35 x 6
Alt. DB Curls - 30 x 8

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

Nutrition

Meal 1 - Optimum MRP, 10 grams flax seed, 1 cup oatmeal
Meal 2 - 8 eggs (2 yolks), 2 slices WW bread, 5 oz. grilled chicken
Meal 3 - 5 oz. grilled chicken, 1 cup brown rice, stewed squash
Meal 4 - tuna, 3/4 cup peas, 2 slices WW bread
Meal 5 - 40 grams whey, 75 grams dextrose, banana
Meal 6 - 8 oz. lean steak, 1 cup green beans, 1 baked potato
Meal 7 - will be Optimum MRP, 1 Tbsp Natty PB, 1/2 cup 2% cottage cheese, 8 oz. skim milk

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

General Notes

Good workout today. I like doing chest with biceps. I'm definitely doing a lot less for chest with this new routine than I've been doing. I will have to see how it goes. It may be good for me now to go back to less sets (though 9 is still a good bit) and try to improve my strength in hopes of adding more muscle as I eat more calories.

But, I'm already up to 85 on DB inclines and 90 on DB flats. My highs are 90 and 95. Hopefully in 4 weeks or so I will set new PR's for both.

Nothing special about bicep training today. I could have gone heavier but I focused on good slow reps and really emphasizing the negative.

That's about it....

peace-

BennettBoy
09-24-2002, 06:10 PM
Tuesday, Sept. 24, 2002

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

Training

QUADS:

Back Squats - 135 x 10, 225 x 10, 315 x 5, 315 x 5
Front Squats - 185 x 6, 135 x 10
Leg Press - 8 plates x 12, 8 plates x 12, 8 plates x 12
Plate-loaded leg exts. - 3 plates x 8, 3 plates x 8

CALVES:

Seated calf machine - 145 x 12, 145 x 10, 145 x 10
half-seated calf machine (not sure of name of this) - 290 x 10, 290 x 10, 290 x 10

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

General Notes

Overall, I had a great workout. My legs were swollen as hell:D
I did however have a couple problems with this new leg routine. First, I can already tell even after this first workout that there is no way I will be able to do both back squats and front squats together and progress in each. Plus, my back isn't going to allow me to do it I don't believe. Anyway, I may rotate the two every other week. I'll see how my back feels come next Tuesday (next leg day) before I make a final decision.

Also, I simply cannot use the standing calf machine in my gym. The damn pads just kill my shoulders, and especially my right shoulder which has been giving me some problems anyway. So I will have to just use the other 2 calf machines in our gym. And LOL, I don't even know the name of one of them. You kind of half seat in this machine and your toes are on this platform. You just kind of rock back and forth with your calves moving the weight.

Other than those 2 problems, I think I am going to like this routine for the next 3-4 months. I was really pleased to get 315 x 2 two times with my back squat. My best is only 335, so I may be doing that in the next 2 weeks. Then it is bye, bye baby.......see ya later! I really want to get to 375 n back squats by Jan. 2003. That's my goal, and I am going to do it.

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

Nutrition

Oops, almost forgot nutrition for the day. I followed my diet perfectly again today.

Meal 1 - Optimum MRP, 10 grams flax, 1 cup oatmeal
Meal 2 - 7 eggs (5 whites), 2 slices WW bread, 4 oz. lean steak
Meal 3 - 5 oz. grilled chicken breast, 1 cup brown rice, 1 cup peas
Meal 4 - 1 can tuna, 2 slices WW bread (forgot my apple dammit)
Meal 5 - 40 grams whey, 75 grams dextrose, 1 banana
Meal 6 - 7 oz. lean steak, 3/4 cup green beans, baked potato
Meal 7 - will be 1/2 cup 2% cottage cheese, Optimum MRP, 2 tbsp natty PB.

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

Well, I think that bout covers it for the day. A most productive day even if I do say so myself.:clap:

That's that-

BennettBoy
09-25-2002, 07:34 AM
Today is a rest day for me. My diet will be 100% today though (I even remembered my apple today). My chest feels so good and sore:p I think more than any other body part I just love my chest getting really pumped during a workout, then sore like 36 hours later. My chest lagged for so long it sure is good to see it growing finally;) Now if I could just wake these quads up.

Diet is going well. Hopefully I have enough variety in it with steak, chicken, tuna, eggs, oatmeal, brown rice, etc. to not grow too sick of it. And I can always swap some things around when I do get tired of eating the same ole meals. Plus, I can always take a break at my favorite Chinese buffet:D

I'll update my meals later, but so far here is what I've had.

Meal 1 - Optimum MRP, flax seed, 1 cup oatmeal
Meal 2 - 7 eggs (5 whites), 4 oz. lean steak, 2 slices WW bread
Meal 3 - 5 oz. grilled chicken breast, 1 cup brown rice, 1 cup peas
Meal 4 - 1 can tuna, 2 slices WW bread, 1 apple
Meal 5 - Ultra Met Choc. MRP, i banana
Meal 6 - 8 oz. sirloin steak, 1/2 cup green beans, 1 med. sweet potato
Meal 7 - will be Optimum MRP, 2 Tbsp Jif PB, 8 oz. skim milk, 1/2 cup cottage cheese

BennettBoy
09-27-2002, 06:40 AM
Thursday, Sept. 26, 2002

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

Training

HAMSTRINGS:

SLDL's - 95 x 10 (warmup), 135 x 10, 185 x 8, 185 x 8
Leg Curls - 90 x 8, 90 x 8
Single Leg curls - 70 x 10 each leg

SHOULDERS:

Seated OH presses - 30 x 10 (warmup), 55 x 10, 70 x 8, 70 x 7
Side Laterals (superset w/ upright rows) - 25 x 10, 25 x 9
Upright rows - 75 x 6, 75 x 6
Rear Laterals - 25 x 10

ABS:

Cybex Ab machine - 60 lbs. x 20, 60 lbs. x 20
Hanging Leg raises - 1 x 15

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

Nutrition

Meal 1 - Optimum MRP, flax seed, 1 cup oatmeal
Meal 2 - 8 eggs (6 whites), 2 slices WW bread, 4 oz. grilled chicken
Meal 3 - 6 oz. grilled chicken, 1 cup white rice, 1 cup black-eyed peas
Meal 4 - 1 can tuna, 2 slices WW bread, 1 apple
Meal 5 - 40 grams whey, 75 grams dextrose, 1 banana
Meal 6 - 5 oz. grilled chicken breast
Meal 7 - Optimum MRP, 2 Tbsp. Natty PB

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

General Notes

Today was the first day I've done SLDL's in 2 years probably. They felt great. Good stretch in my hammies. Supposed to do conventional deadlifts Friday....we'll see. My lower back is taking a beating with Front squats, back squats, SLDL's and deads. I have some decisions to make. I bit off more than I could chew with this routine as far as my lower back is concerned. I will do all lifts, I just may have to alternate weeks with some so I can progress in them.

My shoulder has been hurting (nothing major mind you), but now add my left elbow to the ailing list:D Not sure what triggered that. Maybe the skullcrushers since I really never do those either.

Didn't eat my baked potato or 1 cup of green beans last night because I had some beers and figured I would get plenty of carbs that way LOL.

Today is back/triceps.

BennettBoy
09-27-2002, 05:35 PM
Friday, Sept. 27, 2002

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

Training

BACK:

Barbell Rows - 135 x 10, 185 x 8, 205 x 6
Conv. Deadlifts - 135 x 10, 225 x 8, 275 x 6
Underhand grip pulldowns - 100 x 10, 120 x 8, 130 x 7, 100 x 10
Low-cable pulley rows - 130 x 6, 130 x 6
DB shrugs - 75 x 10, 80 x 8, 85 x 8


TRICEPS:

Skullcrushers - 75 x 10, 75 x 10

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

Nutrition

Meal 1 - Optimum MRP, flax seed, 1 cup oatmeal
Meal 2 - 3 scrambled eggs, 4 slices turkey meat, 2 slices WW bread
Meal 3 - chicken, meatballs, pepper steak, rice, broccoli, cabbage (Chinese Buffet)
Meal 4 - 5 oz. grilled chicken breast, 1 cup rice, 1 cup field peas
Meal 5 - 40 grams whey, 75 grams dextrose
Meal 6 - 8 oz. sirloin steak, 3/4 cup green beans
Meal 7 - will be Optimum MRP, 2 Tbsp Jif PB

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

General Notes

Nice workout! I did alot of sets for my back, but my lower back felt OK while deadlifting. I felt I could have done 315 for reps easily...but I will save that for next week. Next week I should be back to my TOP lifts for all days. My goal is to hit my PR for every major movement I am doing (squat, deadlift, DB bench, etc.).

Probably going out a while tonight to see who I might meet;)

Later-

BennettBoy
09-30-2002, 06:52 AM
Back to the grind today. After eating pretty much whatever I wanted Saturday and Sunday (though none of the food was bad really....and no sweets), I'll be back to my strict diet today. Today is chest/bicep day. I am going to work forearms too on this day. Yes, I took note that all the ladies said they liked big vascular forearms on guys:p My forearms are pretty good....so why ruin a good thing?

Sleep was great last night. I slept 9 hours. Of course Saturday night I only got about 6 hours. Gosh I wished I could stop going out on weekends. The problem is I fear I will miss out on something good. But then I never do:(

I will weigh today. I try to only weigh once a week. Last Monday I was at 187.5. I really want to bust the 190 mark for the first time in my life. My waistline is growing for sure. My 33 inch pants are going to be in trouble soon LOL. I had 2 people ask me this weekend if I juiced. Made me feel good. I'll take that as a compliment anytime I can get it. Of course I fear most folks really think I do, but what can I do about it. Hell, the owner of Gold's in our area asked one of my best friends if I had been taking something. He said I had gotten bigger:rolleyes: REALLY? Why the hell don't the scales ever say it then?

ericg
09-30-2002, 06:56 AM
Haha, nice man. It must feel good getting those comments. Just dont let those pants get too tight man! Looking good btw.

Relentless
09-30-2002, 06:59 AM
Originally posted by BennettBoy
He said I had gotten bigger:rolleyes: REALLY? Why the hell don't the scales ever say it then?

Maybe as you're getting older, the osteoperosis is setting in, reducing your bone density. This is then offset by the increases in your muscle mass.

:p

Seriously tho, if you're LOOKING bigger and getting stronger, maybe you're reducing subcutaneous fat and increasing muscle volume or something non-obvious... yer obviously lookin' good so don't sweat the tale of the scale, mate.

If you're been getting more vascular lately that could be it, too . . . more veins make ya look bigger.

BennettBoy
09-30-2002, 07:03 AM
Originally posted by Callahan



If you're been getting more vascular lately that could be it, too . . . more veins make ya look bigger.

Cal, I think you just hit on it right here. My forearms, shoulders and even into my chest are getting much more vascular. I started shaving my forearms a few months back and it was amazing how even my close friends said my forearms had gotten bigger. Really they just see the veins now I think.

The only think I hate is I have no vascularity in my quads. I do in the lower part of my legs, but not in the quad region. It will be interesting to see if they come in once I cut and get ready to compete.

That reminds me....I better start practicing my poses. They suck and I am totally clueless on putting together a routine to music.

CRAP!

Relentless
09-30-2002, 09:20 AM
Originally posted by BennettBoy
...I better start practicing my poses. They suck and I am totally clueless on putting together a routine to music.


You should try posing like Arnold describes in Pumping Iron -- the story he tells about how he convinced this guy to yell when he posed! ROFL! So mean and yet so funny.

BennettBoy
10-01-2002, 06:03 AM
Monday, Sept. 30, 2002

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

Training

CHEST:

Incline DB Presses - 60 x 10(warump), 80 x 8, 90 x 7, 90 x 6
Flat DB Presses - 80 x 8, 95 x 5, 95 x 5
Dips - 1 x 9 + 45 lbs., 1 x 8 + 45 lbs....both to failure
Incline Flies - 45 x 8, 45 x 7

BICEPS:

Straight Bar Curls - 95 x 8, 95 x 8
Alternating DB Curls - 35 x 8, 35 x 8
Hammer Curls - 35 x 6 (elbow was hurting bad so I stopped)

FOREARMS:

Behind Back Reverse Curls - 95 x 12, 95 x 10

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

Nutrition

Meal 1 - Optimum MRP, flax seed, 1 cup oatmeal
Meal 2 - 8 eggs (6 whites), 4 slices turkey, 2 slices WW bread
Meal 3 - 6 oz. grilled chicken breast, 1 cup brown rice, 3/4 cup green beans
Meal 4 - 1 can tuna, 2 slices WW bread, apple
Meal 5 - 40 grams whey, 75 grams dextrose, 1 banana
Meal 6 - 7 oz. sirloin steak, 1 baked potato w/ small amt. butter
Meal 7 - 1/2 cup 2% cottage cheese, Optimum MRP, 2 Tbsp Natty PB

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

General Notes

Thank GOD!!! My gym finally got another belt to hang weights with. So I was able to do a plate with dips today. Previously I was trying to hold dumbbells inbetween my legs.

Workout was a good one. The gym was very crowded (it usually is on Monday's), but I didn't have to wait for any equipment. With chest now I'm strictly using dumbbells or dipping, so I am not having to wait for the popular hammer machines. Sniff.....sniff.....I miss those Hammer chest machines:cry:

Diet was 100% yesterday. Shooting for the same today. Sleep was great last night I had 8 hours. I had my usual 2 gallons or so of water. Just a good day all around. I even got the house cleaned up a bit last night.

Today is leg day. ARGH....I can't wait. I honestly think I am going to go with front squats only tonight combined with leg presses and then next week (and alternating thereafter) I will do back squats and hack squats. I just can't progress with both doing them together. I plan to keep deads in my routine as long as my back holds up.

That's that foos.....

ericg
10-01-2002, 07:30 AM
Seems weird that your flat DB and incline DB presses are the same, or very close. I am dam weak at the incline compared to the flat. Just thought i would let ya know.

Nice work man, oh and it seems like you have no fat in meals 3, 4, and 5. Whats the basis for this, i mean there prob are a couple of grams but nothing major.

BennettBoy
10-01-2002, 08:00 AM
Thanks ericg. My DB chest lifts have gone up for sure. Not sure why I do as much almost with incline. I just have to be careful to keep my reps closer to 6-8 rather than 4. I think I get better results closer to 8 reps and need to not progress to higher weights until I feel comfortable in that range.

I had some fat in one of those meals but it was my preworkout meal and was told I needed to move that. Meal 5 is postworkout so I don't need fat in that. Over the course of the day I get 20% fat in my meals and upward to 70-80 grams of fat. I'm taking in about 3800 calories right now. I may need to tweak it a bit after a couple more weeks.

WHY? I weighed 188 yesterday. I didn't go up over the past week, but I'm not worried yet. My pants are snugger and I'm sure the weight is coming soon.

ericg
10-01-2002, 08:14 AM
Nice plan, sounds like you have things under control.

BennettBoy
10-01-2002, 06:07 PM
My leg workout was kind of weird today. I went with a plan to do front squats only, but ended up doing both front and back squats. I didn't go heavy but rather just tried to go as deep as possible (very near ATF) and as slow as possible. I kept my reps around 10 every time.

Then, I did like 5 sets of leg extensions but with only 100 lbs. Man, that was the first time I really focused doing those I think. Usually they are my last exercise, I'm tired, and just kind of rush to get them over with. Tonight I went light, slow, and paused and really flexed for like a 3 count at the top of the movement and WOW....I really got a pump:D Eat your heart out Belial:p

Good workout though and it lasted about 70 minutes.

Tuesday, Oct. 1, 2002

------------------------------------------------------------------------------------
Training

QUADS:

Front Squats - 125 x 10, 175 x 8, 225 x 4 (bar slipped and screwed me up), 125 x 9
Back Squats - 225 x 10, 225 x 8
Leg Press Machine - 10 plates x 10, 10 plates x 10
Leg Extensions - 100 x 8, 100 x 8, 100 x 8, 100 x 7, 100 x 6

CALVES:

Seated Calf Machine - 145 x 10, 145 x 10, 145 x 10
Half-seated machine - 290 x 10, 290 x 10, 290 x 10

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

Nutrition

Meal 1 - Optimum MRP, flax seed, 1 cup oatmeal
Meal 2 - 2 scrambled eggs, 4 slices turkey, 2 slices WW bread
Meal 3 - 6 oz. grilled chicken breast, 1 1/2 cups rice w/ broccoli
Meal 4 - 1 can tuna, 2 slices WW bread, apple
Meal 5 - 40 grams whey, 75 grams carbs
Meal 6 - 8 oz. steak, baked potato w/ small amt. butter
Meal 7 - will be 1/2 cup cottage cheese, 2 Tbsp Natty PB, MRP

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

General Notes

Nothing close to progressing any with my lifts today, but I do feel my quads got a good workout. In fact, I may have done more sets today for quads than I have in a while. I really want to try to keep my reps for legs around 10. I just think this works better for me than trying to go as heavy as hell and only getting 4 reps. I will shoot for PR's though as I see fit.

On a diet note, I hate Meal 4 for me: tuna, 2 slices WW bread, apple.......reason being because tuna out of the can gets VERY old to me quick. I think I am going to start mixing it with 2 boiled egg whites and a drop of mayo and just making a sandwich with my bread. The apple is ace!

Well, that's about that.....

ericg
10-01-2002, 07:20 PM
FYI, walnut oil and tuna ,ixed together is yummy, never had it on bread though. Just the two together is yummy, and some good fats in walnut oil.

BennettBoy
10-02-2002, 10:31 AM
Thanks ericg, I may just try that. Tuna out of the can gets old quick.

I feel SO MUCH BETTER. I just ate country fried steak, fried okra, mac. and cheese, and sweet peas. I'll regret it later, but the temptation overcame me.:D

Oh, and today is a rest day for me. Just going to chill.

BennettBoy
10-03-2002, 06:13 AM
My diet was pretty pathetic yesterday. I'm not too terribly concerned but to hold my self accountable I'm going to record it in this here journal;)

Meal 1 - Optimum MRP, 2 Tbsp Natty PB, 1 cup oatmeal
Meal 2 - 8 slices turkey meat, 2 slices WW bread
Meal 3 - country fried steak, mac -n- cheese, fried okra, sweet peas
Meal 4 - 5 oz. grilled chicken breast, 2 slices WW bread, apple
Meal 5 - Muscletech Choc. Chip protein bar, EAS protein drink
Meal 6 - 1/2 cup cottage cheese, 2 Tbsp Jif PB, 8 oz. skim milk, 1 Ultramet MRP

Today will be shoulders/hamstrings. I need to hit my abs as well. I may go for 75 on the DB shoulder overheads today. 70 has been going up pretty good and I've been on that number for a month now or so. I need to keep increasing on SLDL's too.

My quads are sore this morning. It usually takes me 36 hours after a leg workout to feel the DOMS.

Finally, I am jacked about tonight. Clemson-FSU on ESPN National Television:eek: Damn I hope Clemson is ready to play. I swear we can play with FSU. I just hope the FSU loss to Louisville last Thursday don't hurt us too much LOL. Wooohooo......GO TIGERS!!!

BennettBoy
10-04-2002, 06:18 AM
Thursday, Oct. 3, 2002

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

Training

HAMSTRINGS:

SLDL's - 135 x 10, 185 x 10, 225 x 8!
Leg Curls - 80 x 10, 80 x 8
Singe-leg curls - 90 x 10 each leg

SHOULDERS:

Seated DB Overheads - 40 x 10, 75 x 7!, 75 x 5, 60 x 6
Side Laterals (superset w/ upright rows) - 25 x 10, 25 x 8
Upright rows - 75 x 8, 75 x 6
Rear Laterals - 20 x 10, 20 x 10

ABS:

Cybex Ab Machine - 1 x 20 + 60 lbs.

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

Nutrition

Meal 1 - Ultramet MRP, 2 Tbsp Natty PB, 1 cup oatmeal
Meal 2 - 3 eggs, 5 slices turky, 2 slices WW bread
Meal 3 - Chinese buffet
Meal 4 - 6 oz. lean steak, 2 slices WW bread, apple
Meal 5 - 40 grams whey, 75 grams dextrose
Meal 6 - Ultramet MRP, 2 Tbsp Jif PB

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

General Notes

Broke 2 PR's so it was a good workout in that respect. Otherwise, just so so. It didn't feel like a great shoulder workout for some reason. I'm not doing as much for shoulders with this routine so that is probably the difference. I just hope I'm hitting my shoulders enough.

My diet wasn't 100% either. Well, I ate Chinese buffet and that wasn't terrible, but I missed my last real meal to watch Clemson football. That wasn't good either. I was starving and Clemson lost:cry:

Today will be back/triceps. I may do some more ab work too.

Alright.....I'm out of here.

BennettBoy
10-07-2002, 06:23 AM
Friday, Oct. 24, 2002

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

Training

BACK:

Barbell Rows - 135 x 10, 185 x 10, 205 x 8
Conv. Deadlifts - 135 x 10, 225 x 8, 315 x 3, 365 x 2
Underhand pulldowns - 120 x 10, 120 x 8, 130 x 7
Low-pulley rows - 130 x 6, 130 x 6



TRICEPS:

Skullcrushers - 75 x 10, 75 x 10, 75 x 8
Pushdowns - 90 x 10, 90 x 10

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

Nutrition

Had my usual 7 meals. Diet was close to 100% Friday, but Saturday and Sunday I had cheat days. I ate every 3 hours, but not as clean as during the week. I think I am going to keep doing this for the next 3-4 months. I don't take the time to cook on weekends, plus, I just get tired of eating the same thing every day. I'm not concerned about adding a little bodyfat from the junk food.

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

General Notes:

The pull of 365 with the deadlifts was tougher than I need it to be LOL. Getting over 400 will be tough, but I will do it before January 2003.

Nough said.

ericg
10-07-2002, 02:48 PM
You ever try DL as your first movement?

BennettBoy
10-08-2002, 06:00 AM
Originally posted by ericg
You ever try DL as your first movement?

Yes, I was doing deadlifts first but on shoulder day until I took 10 days off and mixed up my routine just a tad. Barbell rows are new to me as well and I just wanted to do them first so I could concentrate on my form and increasing the thickness in my back.

BennettBoy
10-08-2002, 06:19 AM
Monday, Oct. 7, 2002

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

Training

CHEST:

Incline DB Presses - 50 x 10 (warmup), 80 x 8, 90 x 7, 90 x 6, (75 x 5, 65 x 4, 60 x 3...mini-dropset)
Flat DB Presses - 75 x 8, 80 x 6, 80 x 6
Dips - 1 x 9 + 50! , 1 x 7 + 50
Cable Flyes - 40 x 8, 40 x 8, 30 x 7

FOREARMS:

Behind Back Reverse Curls - 95 x 10, 95 x 10, 95 x 10

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

Nutrition

Meal 1 - Ultramet MRP, 2 Tbsp Jif PB, 1 cup oatmeal
Meal 2 - 3 eggs, 5 slices turkey meat, 2 slices WW bread
Meal 3 - 10 oz. meatloaf, 1 cup white rice, 1 cup collards
Meal 4 - 1 can tuna, banana, 2 slices WW bread
Meal 5 - 16 oz. apple juice, 40 grams whey, 1 banana
Meal 6 - 5 oz. eye of round steak, sweet potato, 3/4 cup green beans
Meal 7 - 2 oz. peanuts, 1/2 cup 2% cottage cheese, 8 oz. skim milk, Ultramet MRP

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

General Notes

Incline DB presses went really good. Since I was really feeling them and getting into them I decided to add a small dropset at the end. This hurt my flat DB presses though since 80 lbs. was as heavy as I felt I needed to go on these today. No strength left. Next week I am going to start with flat DB presses and see if I can get 100 lbs. for the first time. My goal is still to do 100 lbs. flat DB presses for reps of 6 and Incline DB presses for 95 lbs. for reps of 6. I'm not going to rush this but it is progressing nicely and I should be able to bust this goal pretty easily.

Diet was pretty dang good today. I didn't get to cook chicken on Sunday so I ate meatloaf from the cafeteria at work instead for Meal 3. It was dang good. And those collard greens......oh boy!
I got my chicken cooked now and my brown rice so I should be good to go for a few days now with my diet. I still don't like eating alot of tuna :mad: The stuff just gets old with me quick.

Today is quad/calves day. I really want to push myself hard tonight and come Thursday morning I don't even want to be able to walk I have DOMS so bad:D

Finally, I weighed yesterday. Still at 188. I've basically gained 3 pounds in 3 weeks. That isn't bad I guess, but I am afraid weekends are costing me a pound (I don't eat right if I go out and stay late Friday or Saturday). Anyway, I may have to up my calories to 4000 or so. I'm about 3700 now I think. I'll go another week as is and if I weigh 188 again next Monday I will be altering my diet some.

That's that.....

ericg
10-08-2002, 06:23 AM
Nice DB pressing man! 90*7, very nice

BennettBoy
10-08-2002, 06:27 AM
Oh, I meant to add to my general note section that I didn't do biceps last night. I honestly just didn't feel up to them and wanted to work my forearms a little more so I did 3 sets for forearms. I will do biceps later this week. Also, I did 2 sets of shrugs but didn't record that in my log. It was just a spur of the moment decision so I did them. :)

And....there was a guy in the gym last night that has been lifting about as long as I have (seems I have seen him now for about 2 years on a regular basis) that had on a lowcut tank shirt and I have to say my chest is now lagging for sure after seeing him. He isn't as broad as me and don't have the cuts I do elsewhere, but damn his chest was freakin' built. He just had more mass than me.:mad:

I just don't know why my chest seems to lag. It really don't look terrible (better than most folks that lift I'd say), but it don't have the fullness alot of bodybuilders chest has. I'm not sure if it has to do with how wide my shoulders are or what. Pisses me off none the less. Oh well, I'll work much harder. That's all I can do.;)

So now I have to work harder on my chest, lats, traps, and quads. Thank God I have decent arms and delts or I think I would :cry:

That's it biatch......

BennettBoy
10-08-2002, 05:44 PM
Well this has never happened before at my gym......I get ready to squat and all 3 racks are taken. One is being used (well blocked) by 3 guys deadlifting. One is being used for barbell curls. And the power rack (the one I like the most) also is used for hanging ab raises. And yep, you guessed it, some gals are doing leg raises. ARGH!

So anyway I just did hack squats first. That kind of ruined my plans. My lower back was hurting after 2 sets of front squats. Crap. Overall I wasn't pleased with this leg workout and that pisses me off. Then I dropped half my whey shake afterwards. Just not my day.

Tuesday, Oct. 8, 2002

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

Training

QUADS:

Hack Squats - 90 x 15(warmup), 140 x 12, 180 x 10, 200 x 8, 140 x 15
Front Squats - 135 x 10, 135 x 8 (lower back killing me)
Leg Extensions - 120 x 10, 120 x 8, 120 x 8

CALVES:

Seated Calf Raises - 140 x 10, 140 x 10, 140 x 10
Half-seated machine - 300 x 10, 300 x 10, 300 x 10

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

Nutrition

Meal 1 - Ultramet MRP, 2 Tbsp. Jif PB, 1 cup oatmeal
Meal 2 - 3 eggs, 6 slices turkey meat, 2 slices WW bread
Meal 3 - 6 oz. grilled chicken breast, 1 cup brown rice, 3/4 cup green beans
Meal 4 - 1 can tuna, 2 slices WW bread, apple
Meal 5 - 16 oz. apple juice, banana, 40 grams whey (dropped half), 10 oz. skim milk
Meal 6 - 7 oz. lean steak, baked potato
Meal 7 - will be 1 oz. peanuts, 1/2 cup cottage cheese, Ultramet MRP, 8 oz. skim milk

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

General Notes

Overall I am not pleased with my workout today. My legs need work and whenever I come up shy working on them it sets me back. I did do a higher rep count on the work I did today and my quads were fried when I was done. Hopefully I salvaged something from the workout by doing higher reps. Yet still, the weight I lifted sucked and I come away not pleased.

Diet was perfect today. I've gone back to eating 3 scrambled eggs in place of all those egg whites. Something about egg whites and tuna I don't do well with over the long haul. They both begin to sicken my stomach after a while. Still my diet is OK and I feel working. My midsection is definitely letting me know it is working.:eek: My bodyfat is up for sure. I am hoping to pass 190 here in a week or so.

That bout does it......

BennettBoy
10-09-2002, 07:12 AM
Today is a rest day for me. I'm going to tan after work and just chill today. Hopefully I can get some laundry done tonight. I have already cheated on my diet and it is only 9:00 a.m:eek: I had a bagel w/ sausage instead of my turkey on WW bread LOL. I'll have the turkey on wheat this afternoon instead of that crappy tuna. So all is good:D

I was thinking about how my training has been going the last few weeks. I'm not sure if my getting heavier in alot of my lifts is affecting my joints or what....but I have alot of ailments popping up it seems:( Other than a bad leg workout, I am pleased overall with how things are going. I am getting bigger even though the scales aren't reflecting it as much yet. My pants are tighter, my midsection is larger of course, and I feel my legs are looking bigger. I'm just not one of these measurement freaks. I don't ever measure bodyparts and haven't had my bodyfat checked in over 2 years. Once I start to cut I will track this stuff for sure though.

I haven't been doing much ab work either. I figure while I'm trying to add some weight and improve my strenght that I'm getting them hit enough from squats, deadlifts, etc. It's still weird that though I want to get bigger and know I need to try to bulk a while.....I still love being lean and looking at my midsection get all out of whack isn't pleasing. Have to sacrifice a while to reach my goals.

Manveet
10-09-2002, 09:09 AM
I haven't been doing much ab work either. I figure while I'm trying to add some weight and improve my strenght that I'm getting them hit enough from squats, deadlifts, etc. It's still weird that though I want to get bigger and know I need to try to bulk a while.....I still love being lean and looking at my midsection get all out of whack isn't pleasing. Have to sacrifice a while to reach my goals

I haven't been doin any direct ab work for a long time. The squats and deads take care of it I guess. I like being lean myself too, but I found it hampered my goals. I also wanted to be big. Sucks that we can't have it both ways all at once.

BennettBoy
10-09-2002, 10:07 AM
Yes it does Manveet. I am of the belief you can put on good lean muscle slowly while keeping down your body fat, but I'm just not sure I can get where I want to be by continuing to simply add 8 pounds a year to my frame. I started at 156 or so 3.5 years ago and got up to 184 without ever bulking per se. Now I started this bulk diet (I still think I need to tweak it) 3 weeks ago and I am at 188. But I'm sure I'm getting heavier. My pants don't lie LOL. Shirts are tighter too.

BennettBoy
10-09-2002, 11:23 AM
I've decided to make a few small changes to my diet plan. Really nothing major, but just changing the timing of some things. I still am shooting for 40/40/20 macro make-up. I think this is close but I will refigure the calories on everything later.

Updated diet Plan:

Meal 1
MRP
1 cup cooked oatmeal
2 TBSP natty peanut butter

Meal 2
3 scrambled eggs
5 slices turkey deli meat
2 slices whole wheat bread

Meal 3
5 oz. grilled chicken breast
1 cup brown rice
1 cup peas, green beans or broccoli

Meal 4
1 can tuna
1 TBSP walnut oil or mayo
1 apple
2 slices whole wheat bread

Meal 5 (Post workout)
40 grams whey
75 grams simple carbs
1 banana

Meal 6
8 oz. steak
1 baked potato w/ pat butter
1 cup green beans or peas

Meal 7
1 cup cottage cheese
6 egg whites
10 grams flax seed

Note: I don't do well with tuna and egg whites for long, so I may substitute turkey and MRP's for those as desired.

BennettBoy
10-09-2002, 05:53 PM
This is what I ate today:

Meal 1 - Ultramet MRP, 2 TBSP natty PB, 1 cup oatmeal
Meal 2 - 3 eggs, 1 bagel, 1 sausage patty
Meal 3 - 6 oz. grilled chicken breast, 1 cup peas, 1 cup brown rice
Meal 4 - apple, 6 slices turkey meat, 2 slices WW bread
Meal 5 - Ultramet MRP, 1 oz. peanuts
Meal 6 - 7 oz. lean steak, baked potato, 1 cup green beans
Meal 7 - will be 1 cup cottage cheese, 8 oz. skim milk, MRP

I am going to the grocery store tomorrow and get the stuff I need to make those few alterations in my diet.

BennettBoy
10-11-2002, 07:32 AM
Thursday, Oct. 10, 2002

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

Training

HAMSTRINGS:

SLDL's - 135 x 10, 185 x 8, 235 x 6!
Leg Curls - 70 x10, 80 x 8

SHOULDERS:

Seated OH presses - 50 x 10 (warmup), 75 x 7, 75 x 6
Side Laterals - 25 x 8, 25 x 8, 25 x 7
Rear Laterals - 20 x 10, 20 x 10
Upright rows w/ cable - 100 x 10, 100 x 9

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

Nutrition

Meal 1 - Ultramet MRP, 2 TBSP peanut butter, 1 cup oatmeal
Meal 2 - 3 eggs, 5 slices turkey meat, 2 slices WW bread
Meal 3 - 5 oz. grilled chicken breast, 1 cup green beans, 1 cup brown rice
Meal 4 - 1 can tuna, 1/2 cup chicken -n- rice, 1 slice WW bread, 1 apple
Meal 5 - 40 grams whey, 75 grams carbs, 1 banana
Meal 6 - 6 oz. eye of round steak
Meal 7 - Ultramet MRP, 8 oz. skim milk

SEVERAL beers:D

2+ gallons water

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

General Notes

I continue to increase the weight on SLDL's. I like these. I think my hammies are looking pretty good. Relatively speaking they may be better than my quads. My upper quads look pretty good IMO, but my teardrop still sucks:mad:

I may push my back/tricep day back to Saturday. It depends on how I feel later on. I only got 4 hours of sleep last night and drank a few too many beers. So I will see how I feel come 5:00 p.m.:p

That's that.........

BennettBoy
10-14-2002, 06:38 AM
Saturday, October 12, 2002

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

Training

BACK:

Underhand grip pulldowns - 100 x 10, 120 x 8, 130 x 6, 100 x 10
Conv. Deadlifts - 135 x 10, 225 x 8, 315 x 3, 315 x 1
T-Bar Rows - 90 x 10, 135 x 8, 160 x 6, 135 x 6
Hammer Row Machine - 180 x 8, 180 x 8

TRICEPS:

Cybex Cable Modular Tricep machine - 60 x 10, 60 x 10, 60 x 8

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Nutrition

Diet was like 80%. 5 meals were perfect and my 6th meal was at Applebee's and I had fried popcorn shrimp:( Well, it was a pre-opening freebie so I can't complain too much. Didn't go out Friday and went to sleep at 9:30 p.m. Got 10 hours sleep:)

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General Comments

I was up early Saturday after 10 hours sleep and felt great. I got in a a good workout (not great) and got alot of things accomplished I needed to get done. It felt weird going to the gym at 9:00 a.m. on Saturday morning. I usually don't have all my strenght early like that so my workouts never seem to be great. Triceps were pretty sore Sunday though.

Saturday and Sunday my diet was about typical for weekends. I ate alot and I ate every 3 hours but not as cleanly as I do Mon-Fri. Soon I will give up the going out and drinking and settle in on a very strict diet. I will probably play a little more through December and then come Jan. 2003....it will be all business.:angel:


Today will be chest/biceps. I'm going to have a KILLER chest day today....I already feel it. I think I am going to attempt 100's in the flat DB presses today. I need to get 4-5 reps too.

Saturday evening while out I had 3 people come up and ask me where I work out. And I had on a loose shirt and left it untucked....so that made me feel pretty good:D One chick even brought her friend over to me to feel all over me.:eek: Dayum.

BennettBoy
10-14-2002, 06:31 PM
Well, I weighed 189 today. I can't wait to cross 190. That seems like a milestone and something I never even dreamed would happen 5 years ago. Of course, I wouldn't have wanted to be 190 until I started lifting. The bigger you get......the bigger you want to get. I have my limits on what I want to achieve as far as shape and weight of my physique though. I just can't phathom going more than 200 ever...unless my bodyfat was under 10% doing it.

I decided to go ahead and move up to the 100's for DB presses today. I did 5 reps, but the 5th one was sloppy form and I really should have stopped at 4. That's some heavy **** I tell ya. I'll post my workout for today.

Monday, Oct. 14, 2002

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Training

CHEST:

Hammer Inclines - 90 x 12, 180 x 10, 230 x 10
Flat DB presses - 70 x 8, 100 x 5, 90 x 6, 75 x 10, 75 x 9
Incline DB presses - 70 x 8, 70 x 8, 70 x 8
Pec Deck - 100 x 10, 100 x 8, 100 x8

BICEPS:

Cybex Preacher Machine - 70 x 8, 70 x 8, 70 x 8

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Nutrition

Meal 1 - Met-Rx MRP, 2 TBSP Jif PB, 1 cup oatmeal
Meal 2 - 3 eggs, 6 slices turkey, 2 slices WW bread
Meal 3 - 8 oz. meatloaf, 1 cup squash, 1 cup wild rice
Meal 4 - 1 can tuna, 1 slice WW bread, 1 apple
Meal 5 - 40 grams whey, 100 grams carbs, banana
Meal 6 - 6 oz. grilled chicken breast, baked potato, 1 cup peas
Meal 7 - 3/4 cup cottage cheese, 6 oz. skim milk, MRP

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General Notes

I really enjoyed my chest workout today. Probably because I deviated a little and added some stuff I hadn't been doing. I just decided at the last minute to do Hammer Inclines and then finished with pec deck rather than DB flyes. Chest was swoll:D I should have taken a picture LOL. When I reach 190 I may put one picture up in my journal only. Then I will put some with the mandatory poses (as best I can do them at that time) of me weighing whatever I can get up to on the picture forum after I finish bulking Jan. 2003.

My diet was ace on today, but for some reason I really struggled eating all my food. I didn't want the next meal like I have been, but of course I ate it anyway. Eat by the clock!:p

Guess that's about it.

ericg
10-15-2002, 08:26 AM
Nice pressing man!! Good job keepin' the diet on track as well, hard when you dont feel the need sometimes.

BennettBoy
10-16-2002, 06:06 AM
Originally posted by ericg
Nice pressing man!! Good job keepin' the diet on track as well, hard when you dont feel the need sometimes.

Thanks alot ericg. Yeah, I've done well with my diet but I'm starting to wonder if eating the same thing pretty much now for the past 3 weeks isn't getting old. I've struggled to eat all my food (not really wanting a couple) the past 2 days.:mad:

ericg
10-16-2002, 06:18 AM
You have been kinda wondering off on the weekends as far as strict diet goes right? I think that would be cool, eat a couple cheat meals during the weekends to break it up. Of course that slows the goals down a bit; but who knows, it may have some benefits as well. Could shock the metabolism, or give you that mental wellbeing needed to strive on to the show.

BennettBoy
10-16-2002, 06:25 AM
Did legs yesterday and tried a new machine. I enjoyed it, but not sure if it is really any better than just leg presses. It is called Cybex plate loaded squat machine....or something like that;) So I did that with my regular squats and that was all for quads. I did like 10 sets and my quads were pumped. Finished with some calf work and left. All took 1 hour.

Tuesday, Oct. 15, 2002

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Training

QUADS:

Squats - 135 x 12, 225 x 10, 225 x 9, 225 x 9, 225 x 8
Cybex squat machine - 360 x 10, 450 x 10, 540 x 9, 540 x 8, 630 x 6

CALVES:

Half-seated calf machine - 270 x 10, 270 x 10, 270 x 10
Seated calf machine - 135 x 10, 135 x 10

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Nutrition

Meal 1 - Met-Rx MRP, 2 TBSP Jif peanut butter, 1 cup oatmeal
Meal 2 - 3 eggs, 5 slices turkey meat, 2 slices WW bread
Meal 3 - stew beef w/ carrotts, rice -n- broccoli
Meal 4 - 1 can tuna, 1 slice WW bread, apple
Meal 5 - 40 grams whey, 60 grams carbs, 1 banana
Meal 6 - 6 oz. grilled chicken breast, 1 cup brown rice
Meal 7 - 1/2 cup cottage cheese, 2 TBSP Jif PB, Ultramet MRP

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General Notes

Rest today.

Just for the record, the only supplements I am taking at this time are:

Protein MRP's
Protein Whey
Multi-vitamin
2000 g Vitamin C
400 I.U. Vitamin E
2 Stacker 3's before workouts

Gave up creatine and really never took anything else but ZMA which I am not taking anymore either. Have kind of become anti-supplement other than protein and good vitamins.

OK, I'm out....

BennettBoy
10-17-2002, 05:56 AM
Here's what I ate yesterday:

Meal 1 - Met-Rx MRP, 2 TBSP Jif peanut butter, banana
Meal 2 - 3 eggs, 1 bagel, 1 sausage patty
Meal 3 - 1 large baked chicken, salad w/ blue cheese
Meal 4 - 8 oz. sirloin steak, 1 cup brown rice, 1 cup peas
Meal 5 - Ultramet MRP, banana
Meal 6 - 1 cup cottage cheese, 2 TBSP Jif peanut better, 8 oz. skim milk, Ultramet MRP

Went to bed at 9:00 p.m. and slept 9.5 hours:eek:

BennettBoy
10-17-2002, 05:58 AM
Quick shot at 190 WOOHOO!!!:)


Sorry not a great picture (took myself w/ timer)

ericg
10-17-2002, 06:45 AM
Nice shot man, looking awesome!!