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benny
05-21-2004, 02:47 PM
This is my first journal attempt, hopefully I won't forget about it. I have been a longtime lurker of this site and it has helped tremendously. I always worked out hard, got stronger, but never really looked any better. In January I started the South Beach Diet and went from 230 to 187 as of today. I feel great now, I don't get out of breath, I can even run without shin splints. One reason for this journal is that me and my buddy got drunk one day a few weeks ago and now we have a $50 bet for who can outlift who at the end of the summer, so this should keep me motivated even more.

I guess I will start with today, which started out really ****ty, literally.
I guess I ate something bad yesterday or caught a virus, but let's just say that I didn't get very far from my apartment for a while today. For breakfast I had 2 hardboiled eggs. At about noon I went to the drugstore for some Immodium, then I ventured out for some food. I didn't think that anything that I ate would be staying with me very long, so I got a burger and some fries at a little local place (I've been really strict about my diet all week until today but I don't really have any proof so just believe me, and it's friday dammit I deserve a burger). I had my daily AtLarge Creatine then I went to workout. I will post all my workouts from the week below:
Monday
BP 2x5 205
Dips 2x10 +60
Skulls 2x8 75
Calves 2x10 135
ATF Squat 3x10 225

Tuesday
T-Bar 3x6 135
DB Shoulder Press 2x6 45
BB Curl 3x8 95

Thursday
BP 2x8 195
Inclines 2x8 70
Skulls 2x8 75
Deads 3x3 325
Calves 2x20 135

Friday
Chins 2x 12,10
Curl Chins 2x 6,6
DB Shoulder Press 2x8 50
Hammers 2x8 40

This is the routine from the Atlarge article on building mass, the numbers on chins are the reps I did and the other numbers are the weight on my last set. I just started it this week. I have been doing a 3 day split with Chest/Tris, Back/Bis, and Legs, so I thought I would give this a try and see what happens. I have already learned that ATF squats are killer. Wish me luck on keeping this up to date, and critique at will.

GrumpyTX
05-21-2004, 02:57 PM
Good luck. Look forward to reading your journal to see your progress.

cphafner
05-21-2004, 02:57 PM
:spam: great job so far, good luck!

benny
05-24-2004, 03:51 PM
Thanks for the support guys

Today was a good day

BP 135x10, 185x6, 205x5, 225x5
Dips +35x10, +60x10, +70x10
Skulls 75x8, 80x8
Calves 45x20, 135x20, 135x20
ATF Squat 135x10, 205x10, 225x10, 245x8
I don't know what to call the next one, I grabbed the triceps pulldown rope and did ab crunches 100x14, 170x10x2

I thought I was going to die after the squats. I really wanted to do 10 on the last set but was afraid I would hurt myself. I just stood there with the weight on my shoulder for what seemed like forever after 6, then busted out 2 more and quit while I was ahead. I felt like I could have done more on BP, but I will save it for next week. Crazy thing is that equals the most I have ever benched, and I got 3 of them pretty easily. I feel like a big wuss on skulls, I think everyone in the world can do more weight than me on those, maybe I'm just tired when I get to them.

I am playing in a golf tournament on Friday, so I have a dilemma. I was going to do deads on Thursday, but if I do, I probably wont be able to swing at all on Friday because my whole body is wrecked the day after deads. I don't really like doing deads heavy every week, anyway, so should I go light this week (last week was a killer) or just do something else, like good mornings?

JustinF
05-25-2004, 05:41 AM
:spam:

Welcome, and good luck.

volcamp
05-25-2004, 06:35 AM
Good job. Wish I could get my dip numbers up like that. Later.

benny
05-25-2004, 06:05 PM
Thanks for the replies. Good to see a fellow knoxvillian on the boards.

My dips have really shocked me, 6 months ago I couldn't do 2 if I had to, now I strap on weight. That is definitely my most productive exercise lately as far as adding weight. I don't know if it would help you or not, but for about 2 months I did them damn near every day until I could do 3 sets of 10, then I started adding weight and doing them less frequently.

Today was a pretty good day overall. I got up this morning and ran at the local mental institution. There is a 2 1/4 mile track that goes around it with some hills and usually good scenery (hot chicks in short shorts). Volcamp, you probably know what I'm talking about if you've ever jogged around Lakeshore. I went the first mile in 7:50, then I didn't time myself the rest of the way, I was just curious about the first mile. The last 1/4 mile is a killer up a big hill, and I ran it really hard today.

I had a protein shake before I ran, then the usual 2 eggs afterwards. My boss took me to lunch today, I had a salad then some baked fish, beef tips, collard greens, and steamed broccoli and cauliflower. I love buffets, especially free ones.

Today's workout was pretty good.

T-Bar 45x10, 90x10, 115x6, 125x6, 135x4, 90x6
DB Shoulder Press 25x10, 25x10, 50x6, 55x6
BB Curl 45x10, 45x10, 85x8, 95x5-85x4, 85x8

I had to drop some weight off the curls on my second real set, then I didn't even try 95 again because I knew my form would suck. Drank a protein shake immediately when I got home.

I'm going to have a salad and a bigass orange roughy filet for dinner, then watch the lakers and t-wolves beat up on each other for a while.

benny
05-27-2004, 01:42 PM
Walked 18 holes of golf yesterday, shot an 88 if anybody cares. I found out it is a lot easier to haul around 190lbs of me than 230 lbs of me for 18 holes of golf. I wasn't really even tired on the last few holes, last year I could barely struggle through them.

Today's workout, took it easy because of tomorrow's golf tournament.

BP 135x10, 135x10, 185x8, 195x8
DB Inclines 45x10, 65x8, 70x8
French Press 45x10, 75x8, 80x8
Good Mornings 65x10, 95x8, 135x4, 145x4, 145x4
Seated Calf Raises 90x20, 115x20

I got paired up in the golf tournament with a local who is really good, a guy that I am friends with, and a girl that I am trying to date's dad. It should be fun, it is a four person select shot, so there isn't a whole lot of pressure on anybody. I can't get tanked like I usually do, since I am playing with the hottie's dad. In years past I have just gotten drunker and drunker as the day goes on, oh well, maybe I am better off staying sober.

My workout planned for friday will have to be moved to saturday, but it's no biggie.

Feel free to :spam: me.

JustinF
05-28-2004, 03:35 AM
That's awesome about not getting tired on the course as opposed to last year. Keep it up man!

benny
05-29-2004, 11:28 AM
the golf tournament was great. the hotties dad didn't show up, so I got drunk and we all had a blast. I got to hear a bunch of old men talk about viagra and cialis and make fun of each other. one was talking about his girlfriend when his buddy said, "I didn't think 63 would go into 48." It was hilarious, I almost wet my pants.

Last night I went nuts looking at cars online, and I am going crazy for an Impreza WRX Wagon. Those things are beasts, and I think I can afford one. I graduate from grad school in december, so maybe i should just wait until then when I can definitely afford it. that is a long time, though.

Today's workout:

Pullups 12, 10
Curl Grip Pullups 8, 8
Then I did 2 negatives of each.

DB Shoulder Press 25x10x2, 50x8, 55x8

DB Hammer Curl 25x10, 45x8, 40x8, 25x10(squeezing as hard as I could)

Decline Situps 12, +25x10, +35x10

Hanging Knee raise 2 sets of 12

Now I'm off to the pool!!!!

Thanks for the comments and support everybody.

benny
05-31-2004, 04:38 PM
Workout today:
BP 13x10, 185x6, 225x5, 205x5
Incline DB 40x10, 65x8, 70x8
Skulls 45x10, 75x8, 75x8
ATF Squat 135x12, 185x10, 225x10, 245x10
Calf Raises 135x15, 185x20, 185x20 (Different Machine than usual)

I hate working out at a different gym, everything just feels weird, but sometimes you gotta do what you gotta do, I guess.

benny
06-02-2004, 06:00 AM
yesterday i forgot to post my workout, what a loser.

TBar Rows 45x12, 90x10, 115x6, 125x6, 115x4, 90x10
DB Shoulder Press 30x10, 35x10, 55x6, 55x6
BB Curl 45x10, 85x8, 90x8, 90x4 - 75x5

I ran in the morning, 2.25 miles.

benny
06-03-2004, 11:00 PM
Today's workout was awesome:

Deadlift: 135x12, 225x8, 275x3, 315x3, 325x3, 345x1
Bench: 135x10x2, 185x8, 205x6
Dips: +25x10, +60x10, +60x10
French Press: 45x10x2, 75x8, 80x8

I am going to run in a 5k on saturday morning, I just hope I don't make a fool of myself. Then I am going to spend the rest of the day drinking beer and listening to music, there is a festival in my hometown, I hope it is kickass.

Chubrock
06-04-2004, 07:12 AM
Dude man, awesome work! Great job on the lifts too. Hows your diet looking?

benny
06-04-2004, 07:39 AM
I eat the same basic things almost every day, the people I work with say I will turn into a salad soon. Here is my basic diet:
7:30 Protein shake
9:00 Banana
10:00 2 Hardboiled Eggs, Omega-3 Fish pill
12:30 chicken salad, sometimes I make my own and take to work, usually I get one from Mcdonalds, chick-fil-a, etc.
2:30 Gatorade powder with Creatine
3:30 is when I workout
4:30 Protein shake
6:00 almonds, peanuts, or other nuts (I'm in class and usually starving by then)
8:30 Dinner - I usually have some kind of fish, chicken, or a steak, plus a salad, plus some asparagus, broccoli, rice, sweet potato, green beans, black beans, or whatever else I can find, usually a sweet potato or beans.

I have a big Nalgene bottle that I am constantly filling up and drinking, and I usually drink a Diet Coke or Diet Dr. Enuf or two throughout the day. Diet Dr. Enuf is the most amazing diet drink ever. I grew up on Dr. Enuf, but it has 37 grams of sugar in a 10 ounce bottle. I just quit drinking them and didn't want to try the diet one because I figured it would taste like ass, but it is amazing. I tried it 2 weeks ago and now I can't stop drinking it, but I limit myself to 2 a day.

benny
06-04-2004, 01:30 PM
Today's Workout:
Pullups: 12, 10
Neutral grip pullups: 8, 8
Negative Pullups: 3

DB Shoulder Press: 25x10x2, 55x8, 60x6

Hammer Curls: 25x10x2, 45x8, 45x4-40x4, 25x10

Tomorrow is the 5k, I hope I finish in under 30 minutes!!!
If I don't, who cares, it is my first try.

benny
06-05-2004, 11:58 AM
I ran it in 25:45, so I was happy. I could have done it faster, but it was my first time so I didn't want to start out too fast. Now I want to do another one and see if I can get under 25.

JustinF
06-07-2004, 03:09 AM
Nice work!

benny
06-07-2004, 10:06 PM
I played in another golf tournament today, we didn't win but it was fun as hell. I was feeling tired as **** when I went to workout, after 18 holes of golf and a 2 hour drive back to my apartment, but the workout went amazingly well.

BP 135x10, 185x6, 205x5, 225x5
Inclines 45x10, 70x8, 75x7
Skulls 45x10, 75x8, 80x8
ATF Squat 135x10, 185x10, 225x10, 245x6 (I think this is where the golf caught up with me)
Calf Raises 90x20, 135x13
Kneeling Ab Pulldown (still don't know what to call this) 100x10, 140x10, 170x10

I got NBA Live 2004 for PS2, and it is fun as hell. I have been playing with my neighbors, we created ourselves, so we play on a team and just raise hell. I hate when the computer takes over at the end of the game and forces you to lose by a few points, but other than that it is an awesome game.

benny
06-08-2004, 08:45 PM
T-bar row 45x10, 90x10, 115x6, 125x6, 135x6
DB Shoulder Press 25x10x2, 55x8, 60x8
DB Curl 25x10, 25x8, 35x8, 40x8, 45x4-40x4

The curls hurt like a bastard. It feels just like shin splints but it is in my arm. I searched the forums for the pain I am having and it seems to stem from an imbalance in forearm strength, but I'm not really sure. It is only my left arm, and it is 10x worse if I use a barbell. I was going to do barbell curls today but it hurt too bad with just the bar. Any advice on this? I may just use DBs for a while or cut back to doing bis once a week instead of two, but I am making good progress with the 2x a week, so maybe I will just deal with it, i dunno.

benny
06-10-2004, 01:22 PM
Bench Press 135x10x2, 185x8, 205x6
Dips 20, 15 Someone broke the dip belt, so I was thoroughly pissed off, one of the trainers said they were getting a new one. I think I will ask somebody where it is every day until it is replaced, i'm giving them too much $ a month to do without **** I need
French Press 75x8, 85x8
Good Mornings 95x10, 115x10, 135x6, 155x4, 135x6
Seated Calf Raise 90x20, 135x15, 135x12
Ab Pulldowns 100x10, 140x10, 170x10

I need more :spam: in here, don't let me down!!!

benny
06-12-2004, 10:04 AM
Today's workout:

Pullups: 12, 12
Chinups: 8, 8
Negative Pullups 2
DB Shoulder Press 25x10, 30x8, 60x8, 65x8 I was shaking like a mofo on the last one, my spotter had to grab my wrists and push me through it, but the first 7 I got with no help at all, weird
DB hammer: 20x10, 45x8, 40x8

My diet is going straight to hell today, we are having a mexican themed party for my brother-in-law. Margaritas, coronas, refried beans, and fajitas aren't exactly part of my diet plan, but I'll just call it a "bulking day".

benny
06-14-2004, 03:33 PM
this chick that i work with that is cool as hell has broken up with her boyfriend this past weekend. i hope i can get in there for some rebound action, but who knows?

yesterday i ran 2.25 miles. i love the outdoors, especially when fine ladies are running around in sports bras.

today's workout:
ATF Squats 135x12, 185x10, 225x10
Box Squats 245x6, 275x5 (yay, it's been a while since I've done this much)
BP 135x10, 185x6, 205x5, 225x5 (i did 3.5 on my own, then i needed some help)
Inclines 40x10, 50x8, 70x7, 70x5 (I felt like a little girl when I was trying to do these)
French Presses 75x8, 85x8
Seated Calf Raise 90x20, 135x18

I have poison ivy on my legs and it is slowly driving me insane. I might cut off my right leg tomorrow, but on the bright side, i have discovered the wonderful world of the benadryl high. I took one last night so I wouldn't spread the disease on my legs anymore, and I was f'd up almost immediately, it was great.
I am also pissed because I left my running shoes and my creatine at my parents' house, i ran in some other shoes and all is well, but I don't know what will happen with a week off from creatine. maybe it will be good for my kidneys to get some rest, i hope i don't suddenly turn into a withered pile of **** like some people will have you believe when you stop creatine.
leave some comments, dammit!!!

benny
06-14-2004, 09:33 PM
look at my pictures (http://www.wannabebigforums.com/showthread.php?t=49121)

benny
06-15-2004, 02:12 PM
I got back on fitday today and holy ****, I haven't been eating nearly enough food. I don't see how I'm still alive with the little calories I was taking in, but that's about to change. I've decided to try and put on some weight for a change, so I'm going to be eating a lot more and going back to hiit with some regular running also to try to keep the fat away. I'm going to do this until I gain 10lbs or so then see what happens after that. Will it work? Who knows until I try it, I guess.

Today's Workout
TBar 45x12, 90x10, 115x6, 135x6, 135x6
DB Shoulder Press 25x10x2, 60x6 (my left arm gave out on number 3 and scared the piss out of me, but then I was okay.) 60x8
DB Curl 25x10, 40x8, 45x8, 50x4-40x4

HIIT 15 minutes on the stairclimber, 15seconds @ 320-350 steps/minute, 45seconds @ ~150 steps/minute

my diet is now on fitday
diet (http://www.fitday.com/WebFit/PublicJournals.html?Owner=bennyG19)

benny
06-15-2004, 02:14 PM
btw, look at what i ate on june 14, that is basically how i have been eating for the past 5 months, i'm surprised I survived, and look at my pics if you want to make fun of me.

benny
06-16-2004, 06:51 PM
i thoroughly f'd up my shoulder on that little db press episode yesterday, so now i'm taking some time off from the weights for it to heal or at least stop hurting.

I ran at the local track today, 2.25 miles in ~16 minutes, not too bad.

I ate pure **** after i ran, you can see it on fitday.

benny
06-17-2004, 07:10 AM
my shoulder feels amazingly better today, still no lifting until monday though. I just ran the 2.25miles in ~16 minutes again, felt good. I think I am going to go to the local beerdrinking jamband festival tonight, it should be fun. I might even find a hot little hippie chick.
my friend was on my ass about the shoulder..."I told you you would hurt yourself lifting heavy weights like that." **** that, I'm going to keep lifting heavy, it works for me. he is cut like a mofo and has bigger arms than me, but he never lifts heavy. damn you genetics, damn you!!!!

benny
06-18-2004, 03:45 PM
20 minutes of hiit today, and now my phone is out so i cant really use the net, i have to sabotage one of my neighbor's computers to go online, boo

benny
06-21-2004, 06:06 PM
hell yeah, i'm back like mace. that new song is catchy as hell, i was always a big fan of his. this weekend was kickass, i went out and got blitzed on friday night, grinding up on chicks at the bar. i knew i was hammered when i found myself on the dance floor. my stepdad came to town on saturday and we played golf saturday and sunday. it was a lot of fun, he came down cause my mom was out of town and it was father's day weekend, it was awesome.
i went back to the gym today and my shoulder felt good.
BP 135x10x2, 185x6, 205x5, 215x5
Inclined DB 40x10, 65x8, 70x8
French Press 45x10, 75x8, 85x8
ATF Squats (really concentrating on getting the A to the F) 135x10, 185x10, 225x10x2
Calf Raises 45x20, 90x16, 135x15, 135x12
Decline Seated Situps 15, 25x10, 45x8

I think tomorrow instead of my usual routine i am going to take out the DB Shoulder Press and just do Rotator Cuff exercises until I am sure that my shoulder is 100% better, maybe just do that for a couple of weeks. I am eating everything in sight, over the weekend with my drinking and eating pure **** I am up to 189lbs today. my first bulk ever officially starts today, wish me luck. check out my fitday and let me know how the diet looks if you can.

benny
06-22-2004, 07:10 AM
i think i can lose the little bit of fat that i put on over the weekend at the front-end of this bulk. today i ran the 2 mile track, didn't time myself, but I pushed it pretty hard. it is hard not to run when my neighbor beats on my door in the morning until i come out to go with him.

benny
06-22-2004, 02:08 PM
I said f it and went ahead with the db shoulder presses, so sue me.

Tbar 45x10 90x10 115x6 125x6 135x4-115x3
DB Shoulder 35x10 55x8 55x8
Lying RC 10x2
Sitting RC 10x10 20x10
DB Curls 25x8 40x8 45x4-40x4 45x6-35x2

I feel like I am always eating, is this normal?

benny
06-22-2004, 09:29 PM
i got gmail today, it is kind of cool. i paid a dollar for an invite on ebay, but it was worth it. it keeps everything in order like a conversation, kind of hard to explain, but it works very well so far. I still feel like I am eating so much I am going to be a fat bastard in about 2 weeks, I hope this **** works.

benny
06-24-2004, 08:18 AM
Awesome workout today, and I am used to eating all this food now, which is great.

Deads 135x10 225x8 275x3 315x3 335x3PR
DB BP 50x10 75x8 85x8PR I list weight of one DB, not total, so it was 170 total. that is the heaviest db's my stupid gym has, i haven't used db's for bench for a while. last time i did i could only do 85x3or4
Dips 3 sets of 10, still no dip belt, I ordered one from elitefts.com, should be here tomorrow. i did a 3 second pause at the bottom on the last two dips per set.
French Press 75x8 85x8
Calves 90x20 135x15 135x15

I have an exam at 5:00 today, I hate school!
I hope the draft goes well tonight, I wish the NBA would get back to the level it was when i was growing up. I think the playoffs this year were amazing. I hope 'melo and lebron can revitalize the league, but it may just be wishful thinking.
Anybody reading this?

JustinF
06-25-2004, 03:27 AM
Nice work man. Good job on the PR's.

benny
06-25-2004, 11:39 AM
Thanks Justin, I hope to keep increasing the PR's since I am actually eating now.

Chins 12, 10
Neutral Grip chins 8, 10
2 Negative wide grips

DB Shoulder Press 35x10x2, 55x8, 60x6 (quit while I was ahead on that one)

Hammers 25x10, 45x8, 50x3-35x5

Ab Pulldowns 100x10 140x10 170x10

10 minutes of HIIT 15 seconds @ 350 spm, 45 seconds @ 150 spm on stairclimber

I'm going to see Fahrenheit 9/11 today to increase my feelings (hatred) for GW. I think he sucks.

Spartan936
06-25-2004, 11:44 AM
Nice lifts! How's the HIIT working for you?
That Micheal Moore movie is already out!!???

Spartan936
06-25-2004, 11:46 AM
I didn't think it was physically possible, but George Bush sucks and blows. lol. Corporate prostitute.

benny
06-25-2004, 11:59 AM
hiit is some amazing ****. the first few times i did it i thought i was going to die, but now it isn't so bad. i lost tons of weight by doing hiit and the south beach diet. the south beach diet worked mainly because i was only eating about 1800 cals a day, i don't know if the low carbness of it had anything to do with it. it did teach me to eat clean. now i love salads, fish, lean meats, sweet potatoes, and i can't really stand greasy fried ****. my friend and sometimes workout partner also really loves hiit. i've tried to explain it to people at the gym, but they don't listen. most of the time people look at me like a madman cause i am going 4x faster than any of them have ever gone on a stairclimber. one lady stares at me when i'm doing it like i am stealing something, but i just ignore the old hag.

benny
06-27-2004, 02:02 PM
i went and kicked around a soccer ball today for the first time in my life. it was pretty fun, but much harder than i thought it would be.
look at my diet for past 2 days, i've been a ****ing alcoholic this weekend.

benny
06-28-2004, 07:45 PM
i got a blender today, so i plan to put that beast to use and enjoy some amazing shakes.

today's workout
bp 135x10x2 185x8 205x5 215x4
dips +25x10, +50x10, +70x10 bought my own dip belt, f those bastages at my gym for not buying one
french press 45x10 75x8 90x6PR
Squats 135x10 185x10 225x10 245x10one of my better squat efforts, really went deep
Calves 90x20 135x15 185x10

i have been bulking for a week and i lost 5 pounds, wtf is that all about. i will just eat more until it works. i guess maybe i didn't really lose 5 lbs, but i weighed myself at pretty much the same time as last week, just after my monday workout.
i got my own dip belt and i also got the captains of crush grippers #1, and that sonofabitch is hard to close
i saw the drunkest idiot i've ever seen on saturday night, i can't even explain how stupid the guy was. he was 2x my size and i was just thinking about trying to knock him out and who would help me before he could kill me. i decided if he touched my roommate or his fiance or any other chick there i was going to deck him, but luckily for me he was corraled inside and we left. i was sitting there after that and i told a girl that i was in her bf's chair (different guy), sorry, and she said, "i wouldn't so much call him my boyfriend" and told us to come back sometime. it was pretty funny ****.

go see fahrenheit 911. i don't understand people who say it is all bull**** that haven't seen it. go see it, then form your opinion. i thought it was awesome and paid for my roommate and his fiance to go see it last night. it is kickass, george bush sucks. i would elect a mangy dog over bush any day of the week. if you feel differently, go vote and we'll cancel each other out, i guess.

JustinF
06-29-2004, 04:26 PM
Nice session benny. PR's all over the place! :thumbup:

benny
06-29-2004, 05:38 PM
Justin: it is amazing what food will do for you

Today's workout
Tbar 45x12 90x10 115x6 135x6 135x3-115x3
DB Shoulder Press 25x10 40x8 60x6 65x6
DB Curl 25x10 40x8 50x4-40x4 50x3-45x3-35x2
10 minutes of HIIT

I hate my job. I used to try to act like i was busy or I gave a ****, now I don't even front. I don't do anything, it is supposed to be an engineering internship, all i do is go get everyone's lunch. I can't wait 'til December when I'm out of there to get a real job.

benny
07-01-2004, 05:20 PM
I'm going to D.C. tomorrow to celebrate the 4th!!!!!
I have no good reason for going, but it should be fun. I can't think of a better place to go for the weekend.

Today's workout:
DB BP: 50x10 50x10 80x8 85x10 :strong: my spotter kept saying "2 more" til I almost died
Incline DB: 45x10 65x8 75x6
Deads: 135x10 225x8 285x3 325x3 325x3
French Press: 45x10 75x8 90x6
Calves: didn't do in anticipation of walking my ass off this weekend.

I found out last night that a chica I am interested in is also interested in me :clap: . We'll see what happens.

benny
07-02-2004, 07:36 AM
I had a guy explain his workout to me yesterday, it was painful. He was a scrawny little fella that I had no interest in what he was doing. I asked him if he was finished with the 65's and he stood there for a while then said, yeah, I don't guess I need them right now. I told him I'd be back with them in a sec and he proceeded to explain his workout to me. He said he does 3 sets of 10 reps on inclines then drops the incline down a notch and does the same thing with heavier weights. I said, "Damn thats a lot of sets." He was then excited and proud of his huge number of sets. I tried to get away as he was saying he does about 270 reps for chest on chest day. I put my headphones back on and left him standing there talking, I couldn't take it anymore. I've never seen the guy do anything other than inclines and 1/8 calf raises. NEVER.

benny
07-02-2004, 09:30 AM
Pullups: 50 I did 3 sets of ten then as many as it took at a time until I did 50. Hurts.
DB Shoulder Press: 25x10 40x8 60x6 60x6
Hammer Curl: 25x10 45x6 40x8

benny
07-06-2004, 08:58 PM
D.C. was the ****. I had more fun than any weekend ever before in my life. We met some local people and ended up spending the 4th at a private party on the roof of The Reef. It was awesome. We went back to the hottest girl there's apartment and got high with her, once again awesome. I didn't get any lovin but I had a freakin blast.

Today's workout was supposed to be yesterday but I drove for 8 hours yesterday. I'm not going to do my usual tuesday workout, I'm going to combine it with friday's and do it on thursday, with thursday's workout being done on friday, get it?

ATF Squats 135x10 185x10 225x10 245x10
BP 135x10 185x8 205x5 225x4
Dips +25x10 +50x10 +70x10
French Press 75x8 90x6, close grips with ezcurl 90x10
Weighted situps 25x12x2 bwx20

JustinF
07-07-2004, 04:59 AM
Nice leg session. Sounds like a fun weekend.

benny
07-07-2004, 06:11 AM
It was one crazy weekend, thanks for the comments.

benny
07-07-2004, 05:26 PM
Ran my ass off today.
I ran for 3 miles, walked 3/4, ran 1/4, almost killed over. I need some running shoes. I left my running shoes at my parents' house and have been running in some other shoes, and I got a blister today.

JustinF
07-08-2004, 09:02 AM
That's a lot of running. Nice work.

benny
07-08-2004, 01:18 PM
Today's workout is a combination of my usual tuesday and friday workouts, and is brought to you by the letter S.

Pullups: BWx10, +25x5 +25x5 +25x5 BWx10 :strong:
Fat man Pullups: 1 set of 10
Tbar Rows: 115x6 100x6 100x6
DB Shoulder Press: 25x10 35x10 60x6 60x6
DB Curl: 25x10 45x6 45x6

I finally added weight to pullups. It is way harder than adding weight on dips, but I think I will get used to it. I saw a guy strapping on 70 lbs and doing pullups the other day, that is my new goal in life.

benny
07-09-2004, 02:57 PM
today's workout wasn't the best, but it was hard so i guess it had to be good

deads 135x10 225x6 275x3 295x3 325x2 225x6
db bp 45x10 65x10 85x8 85x6
incline db press 45x10 55x8 65x8
french press 75x8 85x7

i had the only other guy i've ever seen doing deadlifts in my gym watch my form on deads. he said i wasn't getting low enough and that i was stiff legging it up, and that i needed to arch my back more at the bottom

ryuage
07-09-2004, 03:38 PM
have you ever watched how he does deadlifts? if you see he uses correct form then maybe he might have something going on there :)

benny
07-12-2004, 06:02 PM
he has it going on, but he even admits that it is hard for him to get so low. i'm going to try sumo this week.

BP 135x10 185x8 205x5 225x5 :nod:
Dips +25x10 +60x10 +70x10
French Press 75x8 90x8
Squats 135x12 135x10 185x36 no spotter, so dizzy....had to stop, i might could have done a few more with a spotter, but i doubt it
after that i went home feeling like i might die

i got a really hot chick's number on friday and talked to her earlier today, she is so fine and has a good job and she's older than me. she is supposed to call me back later, wish me luck, you bastages. i haven't been on a date in so long i don't know what i'll do with her, any ideas?

benny
07-13-2004, 06:06 PM
I think I'll take her out to eat and then make her dessert.

Today's workout:
Tbar Rows 45x12 90x12 115x6 125x6 135x6
DB Shoulder Press 25x10 40x10 60x6 65x6
DB Curl 25x10 50x3-40x3 45x6 45x6
Decline Crunches +25x14 +25x12 +25x10 superset with:
Seated Ab Pulldowns 100x12 140x10

benny
07-14-2004, 10:30 PM
ran 2 miles today, nothing exciting, my legs hurt like a sumbitch from the stupid squats on monday. i saw what i thought was a topless chick running towards me, until i saw a goatee. it had to be the worst case of gyno i've ever seen in person, i felt bad for the guy. that chick i have been talking to seems to be interested in my dumbass. she thinks i am funny, but everbody i know thinks i am funny, i just hope she isn't crazy. i am the worst ****ing pessimist ever when it comes to women, i assume them all to be totally wacked in the head until proven otherwise, maybe that's why i never have a girlfriend. i'm just going to have some fun with this chica and see what happens. tomorrow i'm going to do sumo deadlifts and i'll do the ****ing bar by itself if i have to to get my gd form down. i want to leave my gym and go to a dungeon type of gym with no homo's or sugarmommas around every corner. i never even see a hot chick in my stupidass gym anymore, just homo's, old women, fat people and walking hardons. i swear there are probably 7 normal people that workout there, and i'm probably not one of them.
damn that was a lot of typin.

benny
07-15-2004, 02:11 PM
sumo dl's are wonderful

Today's workout:
sumo dl 135x10 225x8 275x3 295x3 315x3
bp 135x10 135x10 195x8 195x6
incline db 45x10 65x8 70x7
french press 75x8 85x8 - close grip 85x8
seated calf raise 90x20 135x15 135x12

sumos were way better for me, i got lower and didn't let my back round out at all, at least i don't think i did.

benny
07-16-2004, 03:42 PM
Pullups: bwx10 +25x5 +25x5 +35x5 bwx10
DB Shoulder Press: 25x10 40x10 60x6 65x6
DB Hammer Curls: 25x10 50x4-40x3 45x6 30x4 25x4

benny
07-18-2004, 05:09 PM
Friday morning I ran 2 miles plus the previously posted workout. Today I ran one mile then would sprint from one light pole to the next, walk to the next, sprint, etc. Jogged back the last 1/4 mile.

ryuage
07-18-2004, 05:20 PM
so whats up with the hot chick

benny
07-19-2004, 12:14 PM
we went out of friday and it was awesome. i still can't believe i went out with this girl, she is one of the hottest girls i have ever seen. we have lots in common and she is smarter than just about any girl i have ever talked to and she is pretty laid back. she is a little older than me and she doesn't seem to be into any stupid games or any of that. i'm totally amazed by her so far. i'm going over to her apartment wednesday and she is cooking for me. :hump:

benny
07-19-2004, 09:32 PM
today's workout:
bp: 135x10 185x6 205x5 225x5 (really needed help on the last 2, felt like a puss)
dips: +25x10 +70x10 +70x10 (time to add some more weight)
French Press: 45x10 75x8 90x8
ATF Squats: 135x10 185x10 225x10 245x10
Seated Calf raise: 90x20 135x15 170x10
Abs: superset of decline situps with a 25lb plate plus ab pulldowns

benny
07-20-2004, 01:50 PM
today's workout:
fat man pullups 12 10
tbar 115x6 135x6 135x6
db shoulder presses 25x10 40x8 65x6 65x6
db curls 25x10 50x4-40x2 45x6 45x6

I have a really stupid project to finish tonight so that i can go to the lovely chica's house and have a good time tomorrow. i hate school!!! especially summer school, i really hate it.

benny
07-22-2004, 02:33 PM
last night: awesome
today: ****ty
found out my grandma has a "mass" growing on her brain, that's all i know and it sucks.

today's workout:
sumo dl: 135x10 225x8 275x3 315x3 335x3
db bp: 50x10 65x10 85x8 85x8
incline db: 45x10 65x8 70x7
french press: 75x8 90x8

i'm late for class..................again.

JustinF
07-26-2004, 06:10 PM
Sorry to hear about your grandma. My thoughts go out to her.

benny
07-26-2004, 08:14 PM
thanks justin. she doesn't really know what is going on, just that she has headaches and that she has been to the doctor about it. my parents aren't going to tell her what it is until they have another scan of some sort because she will freak out thinking it is the worst thing possible.

on the positive note, i might have gotten myself a girlfriend. my roommates say i do, but i'm not sure yet. i have spent a lot of time with this girl and she is amazing in every way. she is beautiful, smart, funny, and seems to have her head on straight, i can't get enough of her. i find myself just looking at her and admiring her and wondering, how in the hell did i get a girl like this and what does she see in me? i still think of myself as a fatass pothead a lot of times. i should make a video and sell it on infomercials about "stop doing drugs, eat right, work out and you too can be somebody!!" anyway, here's the workout:

New routine: monday back/bis, wednesday chest/tris, friday legs

pullups: bwx10, +25x5 +35x5 +45x4 bwx8
barbell rows: 95x12 115x8 135x6 135x8 (new to me and awkward)
db shrugs: 50x12 65x12 80x12 85x12
db curls: 25x10 45x6 45x8
ab superset decline situps and weighted pulldowns

on wednesday i'll do bp, dips, inclines, and some tricep excercise. on friday i'm going to do squats, walking lunges, calf raises and probably puke in the floors. i need to post a picture update to see if i look any different, i'll do that in a few days if i feel like it.

benny
07-28-2004, 07:10 AM
today's workout
bench 135x10 185x8 215x5 225x5
db inclines 50x10 70x8 80x6 80x6
dips +25x10 +70x6(way hard) +50x8
french press 75x8 85x8
reverse grip one arm pulldowns 40x10 50x6

Alke
07-28-2004, 07:18 AM
just saw your journal, nice work man! your a strong mofo.....how tall are you?

awesome journal, stick with those pull-ups they do WONDERS for the back!

ryuage
07-28-2004, 01:13 PM
nice pressing benny

benny
07-28-2004, 01:22 PM
I don't think i'm that strong at all, but I'll accept any compliments thrown my way.
I'm 5'10" 190 pounds of awesomeness!!

benny
07-30-2004, 07:43 AM
Life always jumps up and bites you in the ass. I finally meet a girl that i really like and have a great time, and it seems like everything is perfect, then the ****tiest news about my grandma. they found out it is cancer on her brain, but they said it might be from somewhere else and they need to find the source. **** me.

today's workout:
atf squat 135x10 185x10 225x10 255x6 275x6
Calf raise 90x20 135x15 160x12
db shoulder press 35x10 50x10 65x6 65x4

JustinF
08-09-2004, 02:48 AM
Sorry about your grandma man. That's terrible news. Stick close to your family, especially her during these times. God bless.

benny
08-09-2004, 06:17 AM
Thanks Justin. I went home this past weekend and kicked it with the fam for a few days. It was good to see all of them, especially the grandparents. They're always so happy to see me, and I am always happy to be around them and listen to their funny stories and arguments. My sister is having a baby in october so i will be going home a lot in the next few months.

benny
08-09-2004, 03:01 PM
I took last week off to clear my head and rest a little, now I feel better and rejuvinated.
I have decided to go to a 2 day split instead of a 4, and I think I am going to give up on eating everything I see, cause I haven't gained much weight and I don't like eating crap foods anymore. I am going to do chest and back on monday and legs/shoulders/maybe arms on thursday, with running in between. I think I will alternate deads/barbell rows on the back days each week, whaddayathink?

Today's Workout:
BP 135x10 185x8 205x6 225x5
Pullups bwx10 +25x5 +25x5 +25x5
Dips +25x10 +60x10 +70x10
Barbell Row 65x14 95x12 115x8 135x6 145x5

I have been spending tons of time with the amazing chica. she amazes me every day. now she wants me to be her personal trainer as well as her neighbor/best friend's trainer. i am going to tell them how to eat and then give them a workout routine, but i'm not going to go work out with them, i would probably go crazy. I am going to try to convince them to use freeweights, but I don't know if there are any available at their apartment complex gym. I am definitely going to try to teach them the amazing wonders of hiit, but I don't know if they can handle it or not. I told her she does not want to work out with me because I take the **** too seriously while i'm there and I would probably piss her off.
Anybody ever train a ladytype? What should I do with them?

JustinF
08-11-2004, 05:52 AM
LOL@ 'ladytype'

I don't train one, but I train with one, my wife. There is no difference in how they should train vs. a man. Use free weights and lift heavy. If there's no access to free weights, machines will suffice, but there's no reason to do 'low weights, high reps'.

As for the HIIT, that may be a bit much if their stamina isn't up to speed, but after a while, sure. Or just keep it to a few cycles and build from there.

benny
08-11-2004, 06:21 AM
I'm not going to try to kill them with the hiit, just a few cycles for sure. I don't know if I can convince them that heavy freeweights are good for them, but I'll sure as hell try.

benny
08-12-2004, 07:21 AM
today's workout:
atf squat: 135x12 185x10 225x10 255x6 275x4
seated calf raise: 90x20 135x20 160x15
DB Shoulder Press: 25x12 45x10 60x6 65x4

ryuage
08-12-2004, 08:06 AM
nice squats benny

JustinF
08-13-2004, 02:59 AM
Nice work man. I hope you can convince them. My wife started having excellent gains after she stopped the high rep mentality.

benny
08-16-2004, 02:34 PM
this weekend was a fun and crazy time. it was one of my best friends' last weekend in town so we went nuts and had a blast. we are going to a kickass pizza place tonight and he is leaving tomorrow. i am really going to miss the little mother****er.

today's workout:
sumo dl: 135x12 225x8 275x3 315x3 345x3 :strong:
bench: 135x10 185x8 215x6 225x6
pullups: BWx10 +25x5 +25x5 BWx6 (these owned me today, but I kicked ass on dl, so I don't care)
dips: +25x10 +60x10 +70x10

benny
08-20-2004, 11:55 AM
wednesday night i went with my girl to see the grateful dead in charlotte. it was fun as hell, even though i only knew 3 songs they sang, and only one of those was a dead song. i smoked a little weed with the guys in front of me, drank lots of beers, and had the girl of my dreams by my side through it all, it was great.

today's workout:
walking db lunges: 20x10 30x10 40x10 50x10
leg press 2ppsx10, 3ppsx10, 4ppsx10, 5ppsx8, 6ppsx8
db shoulder press: 25x10 45x10 60x8 65x5
french press: 75x10 85x8
db curls: 25x10 40x8 45x4

benny
08-23-2004, 05:05 PM
today's workout:
bp: 135x10 185x8 215x6 235x5
bb row: 65x12 95x10 115x8 135x6 155x4
incline db: 45x10 65x8 75x6 80x5
pullups: bwx10 bwx10 bwx8 bwx6

benny
08-30-2004, 03:45 PM
i was at bristol motor speedway all weekend long raising hell, drinking beer, and eating like a pig. dale jr. won both races and i almost went insane. i had only seen him win once before, but now my total is to 3. i took my friend to atlanta, dale jr won. i took him to bristol, dale jr. won. i am taking this guy to every race from now on, dammit. check out what i ate: on saturday i had seafood gumbo, chicken gumbo, steak, ribs, deer meat, pork, coneys, and beans. i didn't even want to **** with some vegetables or anything like that. i couldn't even make a guess at how much beer i drank over a 2 day span. i weighed in today at 193, so it is time to start eating right again.

today's workout:
sumo dl: 135x10 225x8 285x3 315x3 350x3
bp: 135x10 185x8 215x5 235x4
pullups: bwx10 +25x5 +25x5 bwx7
dips: +25x10 +60x10 +75x8

after all the hell i put my body through this weekend, i still felt like a big strong man today. i worked out on friday but didn't post it and can't remember the weights now. it was squats and calf raises and pullups (i was in the mood), plus lots of light weight rotator cuff excercises.

captain piddles
09-02-2004, 11:54 PM
sumo dl: 350x3
kickin poundage buddy

awsome job

benny
09-03-2004, 12:59 PM
thanks captain piddles. that is an awesome screen name. you should check out chris rodgers' vidoe in the pl section, that is some awe inspiring ****.

today is my girlfriend's birthday. tomorrow is boomsday, the big fireworks celebration, and the next day is the first home football game. can anybody send me some money so i can make it through this weekend?? i got my girl some awesome stuff at her favorite store. the stuff is called dessert, and it is sponsored by jessica simpson, the supergenius. it is lotion and lip gloss and stuff like that but it tastes like sugar when you kiss it off. i got her some lip gloss that tastes like caramel stuff and some ice cream flavored body butter, and it is amazing ****, plus some other stuff she was wanting. i would advise everyone out there with a wife/gf to go out and get some of this.

today's workout:
db walking lunges: 20lb dbs x 10, 30s x 10, 40s x 10, 50s x 10, 50s x 10
leg press: 3 pps x 10, 4 pps x 10, 5 pps x 8, 6 pps x 6
db shoulder press: 30x10, 45x8, 60x6, 65x6
then i did a superset (i guess) of db curls and french press:
db curls: 25x10, 45x6
french press: 75x10, 85x8

felt great today. i don't know if i have ever specified, but the weights for db excercises are for each db, not total, and the lunges are 10 for each leg, i guess 20 steps total. i like to pretend that people are actually reading this and give a damn, but nobody probably cares, lol.

benny
09-06-2004, 12:23 PM
we won our game!!! it was only unlv, so nothing to get too excited about. my gf loved her presents, i did a great job shopping for her.

today's workout:
bp: 135x10 185x8 215x6 235x5 (spotter did too much)
bb rows: 95x12 115x8 135x6 155x6
dips: +25x10 +60x10 +75x8
pullups: bwx10, +25x5 +25x10

i'm off to enjoy the beautiful weather!!!

benny
09-20-2004, 06:20 PM
today's workout:

bp: 135x10 185x8 215x5 235x5
pullups: bwx10 +25x5 +25x5 bwx10
dips: +25x10 +70x10 +70x6
barbell rows: 95x10 135x8 155x5 135x6

benny
09-23-2004, 02:33 PM
today's workout:
short and sweet and kicked my ass
squats: 135x10 185x10 225x10 255x6 275x3 all atf
leg press: 3ppsx12 4ppsx10 5ppsx8 6ppsx8

benny
09-24-2004, 01:13 PM
I ordered another gun yesterday, a Glock 20, to complement my Glock 19. the 20 is going to be an expensive habit, but it should be tons of fun. I can't wait to shoot it soon.

benny
09-27-2004, 08:04 PM
Today's Workout

BP 135x10 185x8 215x5 235x3
Pullups BWx10 +25x5 +25x5
Dips +25x10 +70x8 +70x8
BB Rows 95x12 135x8 155x6

benny
10-04-2004, 07:19 PM
today's workout:
bp 135x10 185x8 215x5 235x2 dammit that was tough today
pullups: bwx10 +25x5 +25x5
dips: +25x10 +70x8 +70x8
bb rows: 45x12 95x10 135x8 155x6 155x5

benny
10-08-2004, 03:58 PM
today has been a wild and crazy day. i went and got tested for STD's, just to be safe. i don't want to give anything to my girl. i don't think i have anything (no symptoms), but i did it anyway just to be sure. then i went and shot the new glock. it was badass. it is bigger than my other one, and 10mm is way more powerful than 9mm. i can't wait to get some ammo from www.doubletapammo.com. that **** is hot, and it will be a regular ****ing hand cannon with it. tonight i am going to see Goonies outside downtown, it should be fun.

today's workout:
walking lunges: 20 steps, 10 per leg i guess..holding 30's, 40's, then 50's, then 50's again. these always make me want to puke.
leg press 3ppsx12, 4ppsx10, 5ppsx10, 6ppsx10
seated calf raise: 90x20 135x15 135x15
then i did some ab work just for ****s and giggles.


please, somebody :spam: me.

ryuage
10-08-2004, 04:03 PM
:spam:

:thumbup:

benny
10-08-2004, 04:33 PM
thanks for the :spam:
you are awesome

JustinF
10-10-2004, 06:51 AM
:spam: :spam:

benny
10-11-2004, 04:18 PM
Thank you spammers!!!
I am busting my ass trying to graduate, and it is not fun. I hope I can get all my **** done in time and move on.

Today's workout:
BP 135x10 185x8 215x5 235x3 (lots of help) 185x5
Pullups: BWx10 +25x5 +35x5 BWx6
Dips: +25x10 +70x10 +70x9
BB Rows: 45x12 95x12 135x7 155x5 135x4

ryuage
10-11-2004, 05:00 PM
great workout, wish you the best with graduating.

JustinF
10-13-2004, 04:46 AM
strong dips man!

benny
10-27-2004, 07:09 PM
i have been a busy boy lately. my grandma had emergency surgery last week and she is not doing very well at all. there is really nothing the doctors can do. on a good note, my sister had her baby, and he is an awesome little fella. he doesn't do anything, but he is still cool. my school is still kicking my ass, but i can deal with it, i guess. i still have the girlfriend and i am still totally in love with her. she is the best thing that has happened to me in a long time. it feels weird to be so in love with somebody after such a short time, but it feels good too.
today's workout, after a 2 week layoff (i didn't work out for so long that i started dreaming about working out):
db bench: 45x12 65x10 80x6 85x5
pullups: bwx10 +25x5 +25x5 bwx5
dips: +25x10 +50x8 +50x8
cable row: 100x12 130x10 150x6

the pullups and dips definitely kicked my ass. i need to get back into a routine but i am so busy that i can't really squeeze it all in. i think after my defense is over (Nov. 16) i am going to go back to a MWF legs-chest-back split for a while.

ryuage
10-28-2004, 06:22 AM
sorry to hear about the grandma, I'll keep her in my prayers.

benny
11-01-2004, 06:57 PM
thanks ryu, i appreciate all the prayers from everyone. this past weekend was fun. my girl and i dressed up like a gangster and a flapper and went all over town, we were pretty hot if i must say so myself. I attached a couple of pics for you to see.
today's workout:
db lunges
20x10 30x10 40x10 50x10 50x10
leg press
270x12 360x10 450x10 540x8
seated calf raise
90x20 135x15 160x12
then some situps and i was beat

i weighed in at 181.5 today, i think that is my lowest ever. i don't know if i am happy about that or not either, i feel like i am getting kind of soft. i will get it all straightened out when this school **** is over with.
later

benny
11-01-2004, 06:57 PM
here are our pumpkins, i think they rule

ryuage
11-02-2004, 08:23 AM
nice pumpkin designs.. hehe :)

benny
11-02-2004, 12:56 PM
that was my little secret. i saw those on the website and knew i had to carve some pumpkins. it was fun but those bastards stank after about 1 day. I'll definitely do it again next year.

benny
11-04-2004, 02:42 PM
today's workout:
pullups: bwx10 +25x5 +25x5 bwx10
dips: +25x10 +70x8 +70x10
rows: 100x10 140x10 160x6
db incline: 40x12 65x10 75x3--60x3


did i mention that i hate school. i'm going to shoot my project when i am done with it.

ryuage
11-04-2004, 03:00 PM
strong session benny :thumbup:

benny
11-04-2004, 04:08 PM
damn ryu, you are superfast with the responses. i felt kind of strong, some guy watched me do pullups, then i explained to him how long i have been working at them. he said he "aspires to do them, but doesn't perspire to do them". i thought that was pretty funny.

benny
11-08-2004, 03:53 PM
today's workout:
atf squats 135x12 185x10 225x10 245x8 245x5(owned me) i knew i was going to fade on the last set so i got a box to do them on, and i got stuck at the bottom of my 5th one. i got a guy walking buy to help lower the weight from my shoulders to the pins.
leg press: 3ppsx10 4ppsx10 5ppsx10
seated calf raises: 90x20 135x15 160x12

i went home this weekend and saw the nephew and grandma. nephew is great, my grandma looks better. she can't talk or anything, but she looks much better. it is still very heartbreaking to see her like this, but i guess it just happens sometimes.

benny
11-17-2004, 01:58 PM
i passed my defense yesterday!!! it wasn't nearly as bad as i had expected. my professors said that i did a much better job than many of the other students in the past, and that they had no doubts i could breeze through it. now i have to find a job.
today's workout:
Pullups bwx10 bwx10 bwx5 bwx6 bwx5
dips: +25x10 +50x10 +50x10
db rows: 40x12 60x10 70x8
db press: 50x10 65x8 75x5

i felt like ass because i went out and celebrated last night with my gf. i had mucho beer and hot wings. she beat me at pool. she always beats me at pool, i am horrible.

ryuage
11-19-2004, 04:43 AM
what exactly is your major/job?

benny
11-19-2004, 11:43 AM
i just finished up my masters in civil engineering concentrating in transportation. it was lots of fun, for sure. i am so glad i am finished with school, now i just want to make some paper for a little while.

ryuage
11-21-2004, 04:52 AM
I'm ready to start school again soon... should be getting out here within a month or two, take me a little break then hit up the school thing I should have done 4 years ago :)

benny
11-22-2004, 06:56 AM
good luck man. the cool thing about doing school your way is that you won't be a wild and crazy 18 year old your first year of school. i was a handful and would do anything but go to class. what are you going to study?

ryuage
11-22-2004, 10:46 AM
ultimately i would love to study clinical nutrition, but we'll see :)

benny
11-22-2004, 03:26 PM
looking for a job is boring. i have only had responses from headhunters and the like so far. i hope it doesn't take me six months like my roommate.
today's workout:
db walking lunges: 30'sx12/leg 40'sx10 50'sx10 60'sx5 60'sx5
leg press: 3ppsx12 4ppsx10 5ppsx10 6ppsx6

i got bored the day b4 yesterday and my gym was closed so i did 100 squat thrusts in my living room. it was way harder than i thought and yesterday i was sore as hell, but it was a good workout anyway. good luck with school ryu, and if you learn about nutrition you will probably never eat bad foods again.

ryuage
11-22-2004, 03:28 PM
i rarely do as it is :)

benny
11-24-2004, 03:12 PM
workout today:
incline db: 40x12 55x10 70x8 80x6
flat db: 45x10 60x5 65x5 70x5 75x5 80x4
db hammer curls: 30x10 40x8 45x5

my grandma lost her battle with cancer on monday night, i just went and worked out today to get my head straight and be alone for a while. thanks for all the prayers and support.

ryuage
11-26-2004, 07:34 AM
sorry to hear benny, your family is in my prayers.

benny
11-26-2004, 05:33 PM
thanks ryu, everyone is holding up pretty well. we all saw it coming for a month or so, so it wasn't as bad, i guess.


here's today's after thanksgiving workout:
pullups: bwx8 4 sets of +25x5, bwx5, bwx6
bb rows: 45x12, 95x10, 135x5, 135x5, 145x5, 155x4 - 135x4
tricep db overmyheadandback extensions: 40x12, 55x10, 65x6

i have eaten everything in sight and it has been good.

benny
11-29-2004, 03:16 PM
i went on a semi-cut today i guess. i just plan to eat extremely clean from now 'til christmas. today's weight is 186.
today's workout:
atf squat: 135x12 185x10 225x10 225x10
calf raise: 90x20 135x15 170x12
superset of leg curl and leg ext: 105x12 135x10 165x8

i'm going to try to remember to do the fitday journal, if anyone is interested.

ryuage
11-29-2004, 03:20 PM
strong atf squats there benny!

benny
11-29-2004, 03:34 PM
thanks ryu, i really worked on getting all the way down, and it was intense. i had to stop and catch my breath after five, then do 1 or 2, then breathe some more, it was rough.

ryu, you used to run alot, right? i want to do a six mile run in march, any tips on how to go about training for it?

ryuage
11-29-2004, 03:39 PM
get some good shoes, and start off with a mile or two and just gradually increase the distance... what kinda tips were you looking for... a training protocol or. i dunno?

benny
11-29-2004, 03:57 PM
i can run 2 miles now no problem. it is kind of a hilly run, with a bigass hill at the end. i just want to be able to put up a respectable time. i am going to try the cooper river bridge run in charleston, and my goal will be ~50-55mins. i have done one 5k and did it in 27mins i think. i may try another 5k on december 11th.

what kind of shoes do you recommend? and how the hell can i take my mind off the running and 'go to another place' in my head, if you know what i mean?

ryuage
11-29-2004, 03:59 PM
maybe run with some music... or just let your mind wander really, try looking straight at the sky or focus on something. For shoes I would recommend you go to a place where you can get your feet analyzed, places such as footefx or even athletes foot will do this and they can recommend you the best type of shoe to suit the way you step.

charleston, SC?

benny
11-29-2004, 04:12 PM
yep, charleston sc. my parents walked it last year in 2 hours and i am going to try to run it this spring. they said if you don't make it to the bridge before the walkers that the bottleneck is so bad that you just stop, plus some guy had a heart attack and died in front of them, thus the 2 hours for them to do it. the guy they went with (also the guy i did my only 5k with) did it in 54 minutes.

ryuage
11-29-2004, 04:24 PM
54 minutes is easily achievable :) I almost did a 10 miler around that time hehe

benny
11-30-2004, 06:34 AM
yeah, but you are a lean mean fighting machine. i just hate running with a passion. i only do enough of it to get by. i would lift everyday if it was better for me, but i only run as much as i have to. thanks for all the help and support. sometimes i feel like my journal is a long running chat between me and you, but that's cool. your journal is the most pimped out viewed journal ever.

JustinF
12-01-2004, 02:41 AM
I forgot about this journal. :p

Looks like you are making good progress man. Keep it up.

benny
12-01-2004, 05:25 AM
thanks justin.
what ever happened with the contest you were having with other wbbers?

btw, your avatar is awesome

JustinF
12-01-2004, 05:59 AM
I kindof stopped cutting seriously in the middle of the contest to focus more on getting stronger for football. I am still losing bodyfat, just not at a really fast rate. Thanks on the avatar comment, if you care to see a larger version of it, I posted it in my journal. (page 18)

benny
12-01-2004, 01:36 PM
damn justin, you are a beast. i bet you wanted to eat that whole turkey in your journal.

today's weight: 185
today's workout:
flat db bench: 50x12 65x8 75x5 75x5 80x5 80x5 85x5
dips: +50x7 +50x5 +60x5 +70x5 +70x4.5 couldn't push myself up on the last one
db hammer curl: 25x10 40x5 45x5 50x2-35x5 20x10(on these i held the weights parallel to the floor instead of resting at the bottom, if that makes sense)

diet: see fitday

ryuage
12-01-2004, 03:32 PM
great workout benny :) when you gonna start the running.

benny
12-01-2004, 03:42 PM
tomorrow














if it isn't freezing outside

ryuage
12-01-2004, 04:09 PM
thats what treadmills are for :)

JustinF
12-02-2004, 02:56 AM
thats what treadmills are for :)

:nod: ;)

Nice session man.

benny
12-02-2004, 07:10 AM
i hate treadmills even more than running. at least running outside you get some nice scenery and you get to be outside. running on a treadmill makes me feel like a hamster on a wheel.

i guess i'll do it if i have to.

justin - what was the 'clean cardio' you used to do?

ryuage
12-02-2004, 07:13 AM
but you get to watch t.v :)

JustinF
12-02-2004, 07:21 AM
justin - what was the 'clean cardio' you used to do?

clean cardio (http://www.mindandmuscle.net/content/page-200.html)

Thank you for reminding me about this, actually. I'm going to go back to doing this, it was awesome.

benny
12-02-2004, 02:10 PM
i ran 2.2 miles today in 21 minutes. it isn't as bad as it sounds, i had to stop for a pee break halfway through. it is hard to breathe outside when it is cold, but i made it anyway. i may try for 3 or 4 miles on saturday and see how it goes

justin - i think i would hurt myself doing cardio that way. i've never done a hang clean in my life, and i don't think i am that coordinated. thanks for the link though, maybe someday i'll try it. how much weight did you start out at? (not like it matters, you are twice my size, maybe i could try out using half of what you started with)

ryuage
12-02-2004, 05:16 PM
yah running in cold weather sucks...

JustinF
12-03-2004, 02:46 AM
With that clean cardio, you shouldn't worry about how much weight you are using. You'll have to play around with it to find the right weight. Start off with just the bar, and do your reps....if it's too easy, throw on a couple small plates, etc. Remember, it's about getting all the reps in at a fairly quick pace. You want it to be taxing, but you need to make sure you get all the reps in. As the article states, you can eaither break it up in a couple sets of high reps, or many more sets with low reps.

benny
12-03-2004, 03:36 PM
justin, i may just try it one day

ryu, my buddy says it is good for you to run in the cold. he says when it warms back up and is easier to breathe you are way faster and can run no problem. is he full of **** or is there any truth to that? I was going to run a 5k next saturday but i need to save my $. i will just run on that day and pretend i am in the 5k.

today's workout:
pullups: bwx8 +25x5 +25x5 +25x5 bwx4 bwx4
bb rows: barx12 95x10 135x5 135x5 145x5 155x5
overhead db tricep press: 40x12 60x12
one arm reverse grip tricep pulldowns: 40x10 50x8

ryuage
12-03-2004, 03:38 PM
there is some truth to it... not too much its like running at a higher altitude... or say running with ankle weights or what not, of course you'll do much better without the added stress.

JustinF
12-04-2004, 07:05 AM
Nice back and tri session mang!

benny
12-06-2004, 01:25 PM
my girlfriend is the best thing that has ever happened to me, except for my training schedule. on the weekends i just lay around with her and we eat crap foods and don't give a damn about anything. through the week we are both healthy, but weekends are totally different. i'm not complaining though. i am afraid that i am going to have to move away when i find a job, so i cherish every second i have with her now. she is going with me when i move, but it may take her a while to find a job where i go and tie up things at her current job, but we will live together soon, if i can just find a damn job.

today's workout:
walking db lunges: 30'sx10/leg 40x10 50x10 60x6 60x6
calf raise: 90x20 135x15 180x10
leg press 3ppsx12 4ppsx10 5ppsx8 6ppsx6

ryuage
12-06-2004, 03:13 PM
sounds great benny, sounds like my girl and I even though she is on the other side of the nation at the moment... just hope she can come over here for the holidays because I cant make it home :( great workout though!

JustinF
12-07-2004, 02:59 AM
Nice leg session.

Just have her work, and follow HER where she goes. She can support the both of you. :p

benny
12-07-2004, 09:02 AM
i would follow her wherever she goes, but she already offered to follow me. she is an interior designer and i am a transportation engineer, so we both need to be in a big city. i think she will have no problem finding a new job wherever i go. i can support us both for a while wherever i get a job until she finds something. i can't wait to live with her and get married sometime soon. i'll probably be posting the engagement ring questions over in general chat before too long.

ryuage
12-07-2004, 09:51 AM
what cities are you thinking of moving to

benny
12-07-2004, 09:59 AM
anywhere in TN, NC, SC, GA, FL. we are both from upper east TN and want to live somewhere close to home. i am from elizabethton, tn and she is from erwin, tn. i would love to live in charleston, sc more than anywhere else, but that may not happen.

benny
12-07-2004, 03:42 PM
today's workout:
ran (outside) 4.5 miles in 38 minutes. not a record breaking pace for most, but i was happy.

JustinF
12-08-2004, 03:13 AM
Damn, pretty soon all of WBB will be in NC!!

Nice work on the cardio.

benny
12-08-2004, 09:05 AM
i finally got a nibble on the job hunt

today's workout:
incline db: 50x12 65x8 75x5 75x5 80x5 80x5
db bench: 50x10 65x5 75x5 75x4 (i was spent)
db hammer curl: 30x10 35x8 40x6 45x4

the people that called me back are a large firm in chattanooga, tn. i may go interview within the next week. wish me luck.

Focused70
12-08-2004, 09:09 AM
:spam: luck. Curl jockeyness!!!! lol.

Stash

JustinF
12-09-2004, 02:44 AM
Nice sessio, and good luck with your interview.

ryuage
12-09-2004, 10:43 AM
good luck benny

benny
12-10-2004, 02:19 PM
i'm going for the interview monday morning. it seems like a cool place and i already know 1 guy that works there and loves it. we'll see how it goes.
today's workout:
pullups: bwx8 +25x5 +25x5 +35x5 bwx5
bb rows: barx12 95x8 135x5 145x5 155x5
skullcrushers: 45x10 75x6 95x5
one arm reverse grip tri pushdown: 40x10 50x6 60x5

ryuage
12-11-2004, 04:11 AM
great work benny

benny
12-11-2004, 06:32 PM
thanks ryu.
just went and ran 2.2 miles and it was damn cold. i need some better clothes for this cold weather running.
later

ryuage
12-12-2004, 04:09 AM
i personally hate running in the cold you always either dress up to warm or dont dress enough... haha

benny
12-15-2004, 03:46 PM
hey everybody, finally an update.
the interview went extremely well. so well, in fact, that i got the job. i start jan 17th as a project engineer for arcadis in chattanooga. they had the job i wanted and offered me the pay i was hoping for, so i couldn't say no. now i have to go find a place to live. i like the looks of the concepts 21 apartments there, does anybody know anything about them. i would also like to look into renting a townhouse or condo, but i know nothing about finding such places.
today's workout:
db inclines: 50 x 10 65x6 75x5 80x5 80x4.5
db bench: 55x8 65x6 75x5
db hammer curls: 30x10 40x6 45x5 20x10(holding at top instead of bottom, sux)

i have to find a new gym in chattanooga. i will really miss the ****ty ole bally's i have been at forever. i may try to find a more hardcore place in chattanooga, but i doubt it, because my gf will want to work out with me and she probably wants treadmills and yoga classes.

later

ryuage
12-15-2004, 03:49 PM
you can always google around for apartment/house listings or get a local newspaper. If you plan on living there long term you could always look into getting a loan and purchasing a home perhaps?

benny
12-15-2004, 06:09 PM
i am getting an apartment guide in the mail, and i will pick up a newspaper this weekend. i plan on saving up for a year or so before i try to get a house.

benny
12-17-2004, 02:54 PM
today's workout:
pullups: bwx8 +25x6 +25x5 +35x5
bb rows: barx12 95x8 135x5 145x5 155x5
skulls: 75x8 85x6 85x5
reverse grips: 50x6 40x8 30x10

JustinF
12-19-2004, 07:10 PM
Congrats on the job man!

benny
12-20-2004, 03:51 PM
Justin - Thanks, I am really pumped about starting this job and new life in a new town. I am really excited that my gf is going with me, it should be good times.

today's workout:
atf squats: 135x12 185x10 225x10
box squats: 255x6 275x4
leg press: 3ppsx12 4ppsx10 5ppsx8 6ppsx6
superset of leg extensions/curls: 105x12 135x10 165x8
then various ab work.

I found an apartment and signed a lease. the apartment is about .25 miles from my office, so i can sleep later and still get there on time, never worry about traffic, save mucho $ on gas, go home for lunch, and never have to go #2 at the office. I think I'll enjoy it. I may get a bike or a ****ty 50cc scooter to ride to work.
later,
benny

ryuage
12-20-2004, 04:17 PM
sounds like everything is coming together for you benny :thumbup:

benny
12-27-2004, 01:01 PM
i had a great Christmas, how bout the rest of ya. i got some cash and some cool gifts. i bought a sonicare toothbrush with some of the money i got, and that thing is amazing. it is like going to the dentist 2 or 3 times a day. I love it.
Today's workout:
atf squat: 135x10 185x10 225x10
box squat: 255x6 275x6
leg press: 3ppsx12 4ppsx10 5ppsx8 6ppsx6
superset of leg ext/leg curl: 3 sets of 10. i have no idea what the weight was, i was working out in my parent's hometown gym on a really oldschool nautilus machine.
then some ab work and i was outta there.

benny
12-28-2004, 10:04 AM
i just ran 2.5 miles, it sucked. i had on too much clothes and it just kept getting hotter. it was about 28 degrees when i started and about 45 when i finished. i hated every second of it, and there were more seconds of it that there should have been cause i was SLOW today. i think all the junk food for christmas has caught up with me.

benny
12-29-2004, 01:44 PM
today's workout:
db bench: 50x12 65x10 75x8 80x6 85x6
pullups: bwx10 +25x6 +35x5 +25x6 bwx8
incline db bench: 50x10 65x10 75x6 80x6
bb row: bar x 10 95x10 135x6 155x5 155x5

ryuage
12-31-2004, 07:50 AM
nice session benny, hope the new job is going well.

Happy new year!

benny
01-03-2005, 03:57 PM
thanks ryu, i don't start until january 17th

today's workout:
atf squat 135x12 185x10 225x10
box squat 255x6 275x5
ankles together squat 135x12
leg press 3ppsx12 4ppsx10 5ppsx8 6ppsx6
calf raise 90x20 135x15 160x10
superset of ext and curls

ryuage
01-05-2005, 05:05 AM
leg session looks strong benny

benny
01-05-2005, 04:09 PM
my workout today sucked. it was back and chest and i sucked bad. i don't really want to discuss it.
later

ryuage
01-09-2005, 10:16 AM
:) we all have them days

benny
01-18-2005, 06:12 PM
i've been at my new job for 2 days, and it is pretty cool. everybody is nice and very helpful and it seems alright so far. i have been doing some tedious work so far, but everyone assures me it will get better. the hardest part is learning a new CAD program. i am going from AutoCAD to Microstation and it is a pain in the ass. all the young people have told me that they had to do the same thing and they hated their job for about 2 weeks - 2 months, then it got much better. hopefully i'll get to change the world soon. i went to the "fitness center" at my new apartment complex and learned that it isn't going to cut it, but it is better than sitting on my ass. i maxed out every machine there for a few reps, then ran on the treadmill for 20 minutes. i need to find a gym, but i don't want to dish out the money until my gf gets settled in and gets a job because money may be tight for a while if she can't find anything. some of the guys from work are avid mountain bikers, so i may see about getting a free bike from my bro-in-law and hooking up with them a couple of times a week.
HOLLA

benny
02-16-2005, 06:37 PM
i'm not dead, i've been busy at work and getting settled in to my new place. i tried out a powerhouse gym tonight with my gf and it was pretty nice. they offered us a 2 for 1 deal that would be $500/year plus tax for the two of us, and i'll probably do it. we also went by the Y and it was $71 a month for us, it was totally crowded, and i didn't like the vibe of it.
anywho, i took it easy to get back in the flow after my month+ layoff.
db bench: 40'sx12 65'sx8 75'sx7
pullups: 5, 5, -50x6, -50x7 they had an assisted pullup/dip machine, and i needed it
dips: 10, 8, 5, 5, 5
bb rows: 45x12, 95x10, 115x8, 135x5

it amazes me how fast i lose strength on the core bodyweight type of excercises like dips and pullups.
i get paid on friday and i think i've found a gym!!!!!!!

ryuage
02-18-2005, 01:45 PM
glad to see you back, thats a good deal I suppose comes out to about 20 bucks a month per person.

benny
02-19-2005, 04:14 PM
glad to be back ryu, i felt lazy
i weighed in today at 182.5, maybe the scales are a little different at the new gym, because i don't think i have lost any weight, but maybe so.
todays workout: legs!!!!
squats 135x12 185x10 225x8 245x6
ankles together atf squats 135x10x2
leg press 3ppsx10 4ppsx8 5ppsx6 this machine feels much heavier than my old one
then i did some calf raises and a superset of extensions and curls on some gayass machines. the new gym has no hammer strength leg machines, but that's okay, it is pretty cheap. i forgot to mention earlier that the Y also wanted a 200 dollar signup fee.
spam me if you want people, don't be shy.

ryuage
02-20-2005, 08:57 AM
im pretty sure you can get aroundthat 200 dollar signup fee, theyll do anything to sign you up, they'd just tell you alright there is a special promotion going on right now (right......) and we can waive your startup fee.

benny
02-20-2005, 12:40 PM
even if they would have waved the fee it was still too crowded there. i think i'll like Powerhouse.

benny
02-23-2005, 03:36 PM
last night i worked out and bought Gran Turismo 4, what more can you ask for in a day?
pullups: i did 43, it was something like 10,10, 6, 7, 5, 5
bb rows: bar x 12, 95x10, 135x5, 145x6
skullcrushers: 60x10, 70x8x2
one arm reverse grip pulldowns: 40x10, 50x8
then some abs, then i went home and played GT4. I love it.

benny
02-26-2005, 04:25 PM
today's workout was short and annoying. i got to the gym and some guy outside told me "you got 5 minutes." i was like, whatever, and went on in and started working out. i thought he was just being a douchebag or something. i got through my squats and he came in and cut the lights off. i was like, hey man, i thought this was a 24 hour gym. he said "sorry, that's only during the week. we close at 6 on sat. and sun." i told him i had just joined and was under the impression that it was always 24 hours, and he said it should have been explained to me. not much i can do now, and it's not like i am really upset about it, but i wish i would have known that beforehand and not wasted my trip over there.
oh well, **** me.

Squats: 135x12 185x10 225x6 245x6
ankles close, atf squats: 135x10 155x8

benny
03-01-2005, 06:38 PM
hey ryu, here's today's workout. i think you are the only person ever looking at this nowadays, but that's cool with me.
pullups: 43 i don't remember the sets, but i know i did 43
deadlifts (sumo): 135x10 225x8 275x6 295x3
skullcrushers: 60x10 70x8
one arm reverse grip pulldowns: 40x10, 50x8

benny
03-03-2005, 07:55 PM
today's workout:
db press: 50x12 65x10 70x6 80x6
dips: +25x10 +50x8 +50x8
bb curls 50x12 60x10 80x6
hammer curls 35x6 40x4
abs

benny
03-05-2005, 03:15 PM
six in a row, i rule

today's workout:
squats 135x10 185x8 225x6 245x5
leg press 2ppsx12 3ppsx10 4ppsx8 5ppsx8 6ppsx6
leg presses and curls superset

benny
03-14-2005, 04:12 PM
i've had a few workouts since the last update and i am getting my strength back from the layoff. i ran a couple of miles today and it was tougher than i thought it would be. i'm feeling bigger and i have gained a few pounds, probably creatine water weight.
later

benny
03-15-2005, 06:57 PM
today's workout:
db press: 50x12 65x8 80x6 85x6
dips: +25x10 +50x8x2
bb curls: 60x10 80x6
hammer curls: 35x8 40x6

benny
03-17-2005, 07:18 PM
my running dialog with myself continues again today. i'm going to the race this weekend, so i'm freakin pumped. in case you can't tell from the avatar, i'm a huge earnhardt fan.
today's workout:
squats: 135x12 185x10 225x6 255x4
aft ankles together squats: 135x12
leg press: 3ppsx12 4ppsx10 5ppsx8 6ppsx8
then i did some walking lunges and abs and wanted to puke on myself, but i didn't give in to the temptations.

benny
03-18-2005, 09:22 PM
hello

benny
03-18-2005, 09:23 PM
is there anybody in there?

benny
03-18-2005, 09:23 PM
just nod if you can hear me

benny
03-18-2005, 09:23 PM
is there anyone home?

Miss Rezza
03-19-2005, 12:54 AM
just nod if you can hear me

*nods*

I'm here I'm here!!! :hello:

benny
03-22-2005, 07:49 PM
hey miss rezza, glad to see you. i'm glad somebody ended my running monologue.

today's workout:
pullups: bwx10 +25x6 +25x5x2
bb rows: 95x10 135x6 155x6
skulls: 60x10 80x8 90x6
reverse grips: 40x10 50x10

benny
03-24-2005, 07:28 PM
today's workout:
db press: 50x12 65x8 80x6 85x6
dips: +25x10 +50x6x2
bb curls: 60x10 80x6 90x5
hammer curls: 40x6 45x5

benny
05-10-2005, 08:27 PM
long time no posts. i just wanted to post today cause i had a good workout. i got +35x5 on pullups and 295x3 deadlifts. i really need to get back to running, but 40 hours a week is killing me.

benny
02-27-2006, 07:34 PM
it has been a while. anyway, since my last post in here....i got married, moved, renovated a house, got a new job, and gained about 10~15 pounds of pure lardass. we joined a local gym this past saturday. i was going to build my own gym out in a ran down carport, but i realized it would be a while and a lot of work to get it going, so we bit the bullet. the gym we joined was only $450 for both of us for a year, so i can't complain. i haven't lifted since 3 days before my wedding, which was on october 15th. while we were renovating the house i did some crossfit (http://www.crossfit.com)style stuff for a few weeks, but then once we moved in here i've been busy doing stuff around the house and being fat. i could barely get through the motions on saturday and tonight, but here are the results:
weight: don't know, i'm afraid to look. if i had to guess i'd say 195-200

saturday:
dips: 12,10,8,10
pullups: 12, 10, 8, 8
bent over bb rows: 45x12, 95x12, 115x8, 135x5
db bench: 40x12, 55x10, 65x8
15 minutes of treadmill, 3.5 speed @ 5-10% incline

sunday morning, freezing to death outside with the wind blowing:
16 minutes of tabata-style jumprope

tonight:
atf narrow stance squat: 135x12, 185x10, 235x5
leg press: 2ppsx14, 3ppsx12, 4ppsx10, 5ppsx6
walking lunges: 10 each leg, 8 each leg with 20lb dbs in each hand, 8 each leg with 20lb dbs in each hand
i also did 5 pullups and 8 dips between sets, i think i did this 5 times, to "grease the groove" on them since i've lost lots of strength
15 minutes of treadmill, 3.5 speed @ 5% incline

and here's a pic of me and the wife from the wedding:19834

benny
03-01-2006, 07:28 PM
i had to go to a stupid breakfast meeting this morning at work. i hated it. i always hate those stupid things. we also ate greasy biscuits from hardees. i should have eaten beforehand but i was hoping it would be eggs and stuff on a buffet, next time i'll know. anywho, my new gym is totally void of people after 7:00. there was one other dude in there, and i wish i could have helped him out. he was doing a classic "arms" routine the whole time i was there. curls, preacher curls, cable curls, some curls i've never seen before, kickbacks, triceps pushdowns, dips (the only good thing he did), one arm pulldowns, and god only knows what else when i wasn't looking.

my workout:
pullups: 10, 10, 10, 10
dips: 12, +25x10, +25x10, +25x10
bb rows: 45x12, 95x10, 115x8, 135x6
incline db press: 45sx12, 55sx8, 65sx5.7 (i couldn't get that last one and i about died trying)
treadmill: 3.5 pace @ 5% for about 8 minutes, then i got interrupted.
50 jump rope double unders

benny
03-02-2006, 06:15 PM
today i did a little mini cardio workout. 3 rounds of 20 jumprope double unders and 20 homemade-heavy-med ball squat throws.

we have to get our septic tank pumped tomorrow, the joys of having an old house.

benny
03-05-2006, 04:00 PM
today i worked out in my barn:
10 pullups, 15 dips, 15 squat ball throws, 90 seconds of jump rope
repeated for 4 sets

benny
03-06-2006, 07:38 PM
the owners at my gym had a problem with my weight belt today. they were saying that they were not sure it could be approved by their insurance auditors and asked me not to use it and to use theirs instead. the only problem is, their belt sucks. i told them no. so they told me to hide it when i'm not using it. i'm not going to stop using my belt. there was nothing about that crap in their contract, i specifically asked and looked through the contract a few times. screw 'em. i got it from elitefts.com and i love it. if you don't have one you should get one.
today's workout:
sumo dl: 135x10 185x8 235x6 255x5 285x5 300x5
dips: 10 +25x8 +35x6 +50x5 +60x5 +60x5
db bench press: 60x5 65x5 70x5 75x5 70x3 (weight is per db)

benny
03-08-2006, 06:49 PM
my dad had a total hip replacement surgery today. he came out fine, and it made for a long day. it also gives me more reason to work out. the gym owners are going to get a belt like mine, go figure.
today's workout:
atf squat: 135x12 185x10 235x6 255x4 235x5
leg press: 3ppsx12 4ppsx10 5ppsx10
pullups: 10 +25x5 +25x5 5 5
db rows: 30x12 45x10 60x8
50 jumprope double unders

benny
03-09-2006, 06:26 PM
today's workout:
good mornings: 45x12 95x10 115x8 135x8
dips: 12 +25x10 +50x8 +60x5 +60x5
db bench: 50x10 65x8 75x4

i felt really tired today for some reason. my wife had the aerobics teacher try to convince me to come to their class. until she deadlifts, i'm not going to aerobics.

benny
03-13-2006, 07:30 PM
wow, not so many visitors in here anymore. i worked my balls off all weekend trying to mow and cut down weeds on our property. i don't know if i've posted anything in here about it before, but my wife and i moved to her great aunt's old house in the country. nobody has lived here for over 2 years, and it is an overgrown mess. we fixed up the house from the inside out in every way imaginable. it is really looking good. the yard(s) are another story. i worked on mowing and weedeating forever this weekend, and made some progress. i got a big husqvarna 323l trimmer from lowes and it is totally awesome. my parents gave me their not so old john deere L100 riding mower, and i have already put it through hell. if it lasts one year out here, i'll never buy another brand of mower again. i mowed about 3 or 4 acres on saturday and sunday, hitting stumps, rocks, mice, snakes, and who knows what else. i broke the belt and stalled it out a few times on thick grass/weeds, but it kept on going.
saturday's workout: 2.5 hours of weedeater sweeps and 4 hours of mower riding :(

today's workout:
atf squats: 135x12 185x10 235x6 255x6 235x5
db lunges: 20's x 10, 30's x 10, 40's x 8 (weight is per arm)
pullups: 10, +25x5, +25x5, 10
fatman pullups: 10 10 8
weighted ab pulldowns on cable machine: 90x15 120x12 150x12
treadmill 10mins @ 3.5 fps & 5% slope, 5 mins @ 4 fps & 5% slope

benny
03-15-2006, 07:21 PM
the new gym bought a belt just like mine, so now i don't have to take it in and argue with them anymore. now i'm going to order some blast straps from elitefts and take them in there and see what they say. if they don't like them i'll put them in the barn for my "rocky" workouts.
today's workout:
good mornings: 45x12 95x12 115x10 135x6 145x6
dips: 12 +25x10 +50x6 +60x6 +70x5
db incline press: 45x10 60x8 75x4
10 minutes of hiit on an eliptical, 15sec/45sec

my wife had a place on her skin removed today and sent of for a biopsy, so for the rest of you reading this that pray, send one up for her tonight.

benny
03-20-2006, 06:50 PM
dang, i got bit by a spider or something last thursday on one of my weedeating adventures around the pond and it hurt like a biatch. it still feels like somebody punched me in the leg. we are still waiting for my wife's results on the biopsy, so keep praying if you have been, and if you haven't you need to. not just for her, but for everybody.
atf squats: 135x12 185x10 235x6 255x6
db walking lunges: 20'sx10 30'sx10 40'sx10
pullups: 10, +25x6 +25x5 10
db rows: 40x10 50x10 60x8
ab crunch pulldowns: 90x15 120x12 150x12
declined situps: 10 +25x10
50 jumprope doubleunders
25 crunches

benny
03-22-2006, 07:43 PM
my leg didn't fall of yet, so that's cool.

sumo deadlifts: 135x12 185x8 225x6 255x5 285x3 305x3
dips: 12 +25x10 +50x8 +60x5 +70x5
incline db press: 45x10 55x8 65x3 (i was pooped)

i was hungover all day today and felt like crap. my wife bought me some turbo-dog at the store last night and i had like 4 of them. i try not to drink much anymore and the turbodog got me smashed. i also used some of my energy before i went to workout :hump:

benny
03-28-2006, 06:03 PM
happy birthday to me!!!!
today's workout:
atf squat: 135x12 185x10 235x8 255x6 275x5
db walking lunges: 20x10 30x10 40x10
pullups: 10 +25x5 +25x6
bb row: 45x12 95x10 115x8 135x6
i've got to start running again. i'm going to shoot for another 5k in june, so i need to get back out there and start pounding the pavement.

benny
03-30-2006, 07:35 PM
today's workout was the fastest ever, 30 minutes from start to finish:
good mornings: 45x12 95x10 115x8 135x6 145x5
dips: 12 +25x10 +50x8 +60x6
incline db's: 50x10 55x8 35x12
ran for 10 minutes on the treadmill.

my wife and i found a dog yesterday that we are going to adopt. more details to come soon...

benny
04-04-2006, 07:00 PM
i can't wait to pick up our dog. she is half redbone coonhound, half husky. she has really bright blue eyes. they almost look purple. she was a sweetheart. she is living in a subdivision now, and her owners can't keep her in the fence. we have 8 acres for her to run and play in. i think it will be awesome for her.

today's workout:
atf squat: 135x12 185x10 225x6 245x5 265x3
pullups: 10 +25x5 +25x6 10
decline situps and weighted ab pulldowns
ran on the treadmill for 11 mins.

benny
04-05-2006, 06:53 PM
here is my house when we first looked at it:
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0221.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0213.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0206.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0200.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0188.jpg


here it is now:
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0737.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0736.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0735.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0733.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0732.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0731.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0730.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0729.jpg
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0725.jpg

it's no wonder i'm so darn tired all the time. all i do is mow and yardwork.

f=ma
04-05-2006, 07:02 PM
thats a real nice looking piece of property

hows the new dog?

benny
04-05-2006, 07:06 PM
we're picking her up on sunday. we're going out of town for a few days and we didn't want to pick her up this week and then leave her here alone or take her somewhere else. we are soooo excited about getting her. thanks for posting, i was starting to think nobody read my journal anymore.

benny
04-09-2006, 07:20 PM
here she is:

http://i76.photobucket.com/albums/j29/bennyG19/new%20doggy/th_DSCF0740.jpg (http://i76.photobucket.com/albums/j29/bennyG19/new%20doggy/DSCF0740.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/new%20doggy/th_DSCF0739.jpg (http://i76.photobucket.com/albums/j29/bennyG19/new%20doggy/DSCF0739.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/new%20doggy/th_DSCF0738.jpg (http://i76.photobucket.com/albums/j29/bennyG19/new%20doggy/DSCF0738.jpg)

f=ma
04-10-2006, 02:39 PM
great looking dog bro

my dog would kill for some real estate to live on like that

benny
04-11-2006, 07:04 PM
thanks f=ma, she is loving it so far. i think she is still a little homesick, but we are trying to make her feel at home and happy. we took her to the local park yesterday for a walk. she'd never been on a leash before, so it was a little difficult at first, but she picked it up quickly. my wife thinks she is sad and pitiful because she howls sometimes and whimpers when i leave. i think she's gonna be a great dog.
today's workout:
good mornings: 45x12 95x10 115x8 135x6 155x6
dips: 12 +25x8 +50x6 +60x6 +70x5
back extensions: 12 10
db bench: 50x8 65x6 70x6
ran 12 minutes on the treadmill
played with the dog a lot.

benny
04-13-2006, 07:36 PM
today's workout:
atf squat: 135x12 185x8 225x6 245x6 265x5 225x5 135x10
pullups: 10 +25x5 +25x5 5 5
knee raises: 12 10 8 superset with:
db rows (both arms together): 30x10 40x8 50x6
ran treadmill 10 mins


the dog is doing good. i'm worn out.

f=ma
04-13-2006, 08:19 PM
workouts looking real solid man

nice!

benny
04-17-2006, 07:57 PM
thanks f=ma. they don't feel solid enough to me, but i used to be strong. today's workout was pretty good but i still don't have the power/strength i used to have. my dog is a freakin killer. she has killed 6 moles since we got her. she treed a possum on saturday morning so i got my wife to hold her in the back yard and i shot the possum. today i got up to eat breakfast with her and she kept running off and coming back to me, kind of like "hey look over here". i looked and there was another possum. it was just 'playing possum' though, i could see it breathe occassionally. i went inside and got a shotgun, when i came back out it got up and thought it was going to run off. i had other plans for it. the dog started to chase after it but i called her back to me, and for once she listened. when she got back to my side i shot the possum. a 12 guage at close range really does a number on a possum, even with birdshot. they both flew back about 10-15 feet when i shot them. my yard near the barn is turning into a rodent cemetary.

today's workout:
sumo dl: 135x12 185x8 225x6 275x5 295x3 315x3
bb bench (first time i've done this in who knows how long): 135x12 185x8 205x5
dips: 12 +25x6
ran on treadmill for a while. the 5k i want to do is the first weekend in june. i hope i can get ready by then. i haven't been running much until the past couple of weeks. i can't wait to train the dog to run with me, then it will be cool. she will be my 'running buddy' and keep me motivated. she's turning out to be a great dog so far. i worry about her sometimes because she'll wander off for an hour or two, but she always comes back and seems to be fine.

benny
04-19-2006, 07:35 PM
today's workout was an absolute killer:
fran (subbed 85lb thrusters...never done a thruster before) details below
lunges with back leg on bench 12, 10, 8
t bar rows: 45x12 70x8 90x6
ran on treadmill 12 minutes @ 6.0 pace, 1 min @ 6.5, 1 min @ 7.0, 1 min @ 7.5

as for fran, all sets were broken except the last set of thrusters
13 minutes even
that was way faster then i expected. i might could have used the 95lb thrusters, but i wasn't sure at first. this was the first thrusters i've ever done in my life. i'm going to try it again in a couple of weeks. that was one tough workout.

benny
04-25-2006, 06:12 PM
man that fran was a mean biotch. i was sore like crazy a couple of days later.

today's workout:
good mornings: barx12 95x10 135x10 155x6
dips: bw x 12 +25x10 +50x8 +60x6 +70x5
db bench: 50x8 65x6
ran on treadmill: 5mins@6.0 5mins@6.5 2.5mins@7.0 1.5 min@7.5 1 min@8.0

benny
04-27-2006, 06:40 PM
today's workout:
atf squat: 135x12 185x10 225x8 245x6 265x4 275x2
pullups: bw x 10 +25x5 +35x5 bw x 10
db rows: 45x10 55x8
ran on treadmill (same as tuesday)

some dude in the other squat rack was doing 1/8 rom squats and acting all tough with his 325, then he went to the leg press and really polished up that 1/8 rom squat form. grease-the-groove baby, gtg. i got thai food tonight from the best little restaurant on earth. it is in the boonies in the middle of redneckville, and it's a shack. some little thai lady lives there and makes the best thai food i've ever had. she's like the thai nazi, and i'm her kramer. she was complaining to me today about how busy she was and how she only wants to be open a couple of days a week. she says people leave her dirty messages when she's closed, but she doesn't care. she hired somebody to help her but they cut the vegetables wrong and she had to throw them out. she's awesome. when i was walking out she said, "your wife will make you happy tonight for bringing her thai food." i don't know if she meant that sexually or if her engrish is just that bad, but either way it was funny to me.

f=ma
05-01-2006, 02:18 PM
haha funny about the thai food benny

great past few workouts bro.. keep it up

benny
05-09-2006, 06:51 PM
thanks for the support.

i got sick last week and didn't work out at all.

yesterday's workout:
good mornings: 45x12 95x10 115x8 135x8
dips: bw x 12 +25x10 +50x8 +60x6 +70x4

hiit for 10 minutes and a couple of minutes of running

today i went running outside (finally). my 5k is less than a month away. i ran for 32 minutes total, 5 of which were 1 minute breaks, and it all sucked.

my pc is terminally ill. it dies constantly and needs some serious upgrades. it only has 256k of ram and one of the hard drives is shot. i think i'ma get a new big hd and some ram and keep the cost under 300 to fix it all up. any suggestions?

benny
05-11-2006, 07:53 PM
today's workout:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

10 full rounds, +2 pullups at the end. it sucked. all pullups were broken sets after round 3, all pushups and squats broken after round 4.

then i ran on the treadmill for 15 minutes. i'm tired.

benny
05-15-2006, 07:34 PM
today's workout was a real killer.
sumo dl: 135x10 225x8 275x6 295x3 315x3
dips: bwx12 +25x10 +50x8 +60x6 +70x4
ran 2 miles on treadmill in 16:10 @ 1% slope
i heard that my main competition in my 5k bet is at a 9 minute pace right now. my wife told his wife i'm busting my butt to get ready, so now he is too. time is running out, we've got 2 weeks to get ready.

McIrish
05-16-2006, 10:08 AM
hey benny that looks like a really killer workout regimen - where do you find these femininely named workouts? :) they look tougher than they sound, for sure

benny
05-16-2006, 10:44 AM
haha

no doubt they have feminine names. they are all from www.crossfit.com. i'd love to do all the crossfit workouts every day, but i'm not that dedicated to a 3 on, 1 off schedule, i don't have the know-how or the equipment for some. i try to fit one of the 'girls' in every now and then. you should try one out. crossfit is an awesome workout 'theory'. check out the GPP section of these boards for more info. i really thought that cindy would be easier than it was, but it about killed me. i did it on a thursday and i was still sore on monday from it. i really need to get better at kipping pullups.
thanks for stumbling into my journal mcirish, and good luck with those goals. if you're looking for a good strength training program check out the beginning of my journal, i was doing a workout split i got from atlargenutrition.com. it was awesome. now i'm married and have a house to take care of (mowing sucks) and i don't have the time for a 4days a week routine.

f=ma
05-17-2006, 12:45 PM
wow strong dips bro.. nice work

not a big fan of the crossfit but keep it up if you enjoy it

benny
05-17-2006, 03:40 PM
thanks f=ma, i used to be better at dips....and everything else. i was up to +90x6 at one time i think. have you ever tried the crossfit workouts? i always think they look impossible and i surprise myself or i think they look easy and i am proven wrong. i never do the oly lifts cause they take more coordination than i have and i have no bumper plates.
on a workout note: last night i ran outside. i have no idea how far but i ran for a solid 25 minutes. i'm not moving off the couch tonight.

benny
05-18-2006, 07:52 PM
today's workout sucked:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

14:26
I tried the 95lb thrusters, but couldn't swing it. i did 5-5-5 lowered the weight to 85lb, 3-3, then kept it at 85. all pullups and all the rest of the thrusters were broken sets. i paused my stopwatch during the lowering of the weight. it seemed much harder than last time.

i followed this up with a 20 minute run on the treadmill for 2.26 miles. i'm killed. i will not lose the 5k bet. i have 2 weeks and 2 days. i might try to measure out 3.2 miles tomorrow and run it on saturday morning to see where i stand right now.

benny
05-21-2006, 06:59 AM
i dragged myself out of the bed this morning and ran for 25:40 outside. i have no idea how far it was, but it didn't suck too bad.

f=ma
05-22-2006, 10:05 AM
crossfit is rough.. im not a big fan myself.. nasty effort nonetheless

good running too, i hate that too haha

benny
05-22-2006, 07:42 PM
thanks f=ma. it's not for everybody, that's for sure. i used to hate running more than anything, but once i got started i kind of like it. i think it is a great workout and it keeps the fat off of me better than a lot of other things i've done. the best ever was hiit. i'll probably get back into that after my 5k adventure in a couple of weeks. hiit was the ultimate killer workout. crossfit might be just as hard if i could go all out on everything. i'm always limited by the pullups or pushups on hiit-style crossfit workouts, so i end up taking little breaks.
today's workout:
good mornings: bar x 12 95x10 115x8 135x6 155x4
dips: bwx12 +25x10 +50x6 +60x5 +70x4
crossfit "annie":
Annie Double-unders then Sit-ups 50-40-30-20 and 10 rep rounds; for time

i think it was about 7 minutes, i forgot to stop my stupid watch. then i walked on the treadmill for twenty minutes. when i was pulling out of the gym i looked down at my watch and the timer was on 31 minutes. i was smoking those double-unders like a madman.

McIrish
05-22-2006, 08:35 PM
I'm inspired, Benny. I think I'll try out a similar crossfit routine just once to see how weight training for 8-10 months has prepared me to do 20 minutes of straight exercising. I am preparing (mentally and physically) to be destroyed, yahooey! :thumbup:

benny
05-23-2006, 06:06 AM
good luck mcirish. i'm not very inspiring. check out somebody like anthony's journal if you want to see some inspiration. that guy is a freakin beast.

benny
05-23-2006, 07:00 PM
today's workout sucked. i ran 1.7 miles in 14 minutes outside. then i went and ate a ton of fried seafood for my father in law's birthday. the running sucked, the seafood was awesome.

f=ma
05-24-2006, 10:40 AM
seafood is definitely where its at

whereas running.. is not!

benny
05-29-2006, 12:24 PM
gym was closed today, so i worked out in the barn, rocky-style.

15 - 10 - 5 of
pullups, dips, squat+ball toss (25lb ball)

for some reason, pullups seem way harder in my barn than at the gym. the bar is a little bigger, i think. and the bar isn't "fixed" i have it hanging from a rope cause i wanted it to be tough, but it stretched the rope and is resting on some old beams. it isn't exactly fixed, but it doesn't move totally freely either. i ran yesterday at the trail near my house. i ran for 15 minutes, then turned around and ran back to the car. i have no idea how far it was. if i had to guess i'd say 3.5 miles, but i'm not sure.

f=ma
05-29-2006, 12:34 PM
nice looking workout.. so do you do farm work or do you just have farm stuff on your property? curious..

pretty cool actually. it'd be nice to have a lot of property and open space to own

benny
05-29-2006, 06:29 PM
my wife and i are living on her great aunt's old property. it is 8 acres with a half-acre pond, a big old barn, and it's a lot of work. i mow at least 2 days a week, sometimes more. right now we're just farming grass. nobody had lived here for 3 years before we started working on it.
here are some pics from the first day i saw the place:
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/th_DSCF0206.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0206.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/th_DSCF0213.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0213.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/th_DSCF0200.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0200.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/th_DSCF0188.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20before/DSCF0188.jpg)
here are some during pics from this spring after i got it all knocked down:
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/th_DSCF0736.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0736.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/th_DSCF0731.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0731.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/th_DSCF0730.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0730.jpg)
http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/th_DSCF0732.jpg (http://i76.photobucket.com/albums/j29/bennyG19/house%20-%20during/DSCF0732.jpg)
the changes to the inside of the house are even more dramatic. my wife is an interior designer, and a darn good one. i need some pictures to show off what we've done inside.

benny
05-30-2006, 07:21 PM
i measured the run i've been doing. it goes along the interstate and winds along a creek. on the interstate it was 1.6 miles, so i'm guessing it was 1.7.
tonight's run:
3.4 miles in 28:41. i guess i'm ready for saturday. i'm as ready as i'll ever be.

benny
06-01-2006, 07:08 PM
tonight's run:
27:26 in the rain. it was awesome

benny
06-03-2006, 07:22 AM
today was the big 5k.
24:49

it was 40 seconds better than my PR. i didn't win between my buddy and me, but the other guy didn't show up, so i didn't lose either. i had a little left in the tank and could have done a little better, but i still wouldn't have beat my friend. he finished in 23:35. i'm taking a week or so off from the running, cause my hip is absolutely killing me. it doesn't hurt when i run, luckily, but it hurts all the time when i'm not running. i think i'm gonna see a chiro.

f=ma
06-05-2006, 10:45 AM
props on the time!! very nice

i like your property a lot. my dog wants to move in lol

benny
06-05-2006, 06:41 PM
thanks man,
my dog would probably like the company, she loves other dogs. she gets into the barbed wire all the time and gets cut up pretty bad sometimes. my wife and i freak out all the time about her wounds. the vet says she'll learn not to get in to the fences, but it's a hard lesson for some dogs to learn. i ran my balls off at that race. maybe next year i can break 24 minutes. my hip was hurting like mad for a few weeks going in to it. i found out how to stretch it a few days before the race and it helped a lot. it doesn't hurt at all now.
i played in a golf tournament today and we got third place in our flight. i won a little crystal "trophy". my stepdad got a closest to the pin and won a 21" flat screen hd monitor. i hit some killer drives today. i always amaze people with the long ball, but that's about it. working out and being strong really helps the golf game.

benny
06-07-2006, 07:38 PM
back to the gym today!!!! today's workout was tough since i haven't hit the weights in a while. i'm going to try some 5x5/hiit/cf for a while.
today's workout:
atf squat: 135x10 185x8 225x5x5
pullups: BWx8 +25x5x5

double-unders and crunches: 50,40,30,20,10