Ben Brand's training log

[ben21921]

6/3/10

am
30 min treadmill
200 pushups
200 situps

pm
bench press with chains 150lb
barx10
95x10
135x10
225x10
315x3
365x3
405x2 missed 3rd
455x1

close grip w/ chains 150lbs
225x2x15

shoulder press w/ dbs
80sx3x10

side raise
3x10

pushdowns superset cable and purple bands
3x10 of each

[akwcu]

ur chu88y!

[ben21921]

6/4/10

A.M
30 min on tred mill
100 pushups
100 sit ups

[ben21921]

6/5/10

raw squat-1st lower body workout in 2 mos.
barx10
255x4
345x3
435x5x3
525x2 hurt my back

GHR
5x10

back raise
5x10

hamstring curls
3x10

leg raise
3x15

[ben21921]

6/6/10



A.m

30 min on tred mill

150 pushups

150 situps

I had to go easy on the tred mill today becuase my back is killing me from squating yesterday, I think I pulled a muscle or somthing.

P.M

Upper Back
Lat pull downs 3x10

One arm dumb bell rows 3x10

face pulls 3x10

Bi's
Hammer Curls 45's 4x10

Reverse one arm precher curls 4x10

Thats all my back's bugging me but I couldn't do nothing

[ben21921]

6/7/10

A.M

Went for a walk with the wife and the baby this mourning we went for alittle over a hour I don't know how far it was.

150 pushups

150 situps

P.M

Speed Bench
Double over mini's worked up to 275 8 sets of 5

Incline dumbell press with mini behind my back 85's 3x10

push downs 3x10

Standing dumbell press 80's 3x10

dubell side raises 35's 3x10

[Clorinator]

Hey Ben, it's Ryan. Good to see you logging on this site. Hopefully I'll see you Saturday AM when I come up to train.

[ben21921]

Thanks Ryan. I will be there with bells on

[ben21921]

6/8/10

A.M.

Went for a walk outside agian today for a hour

150 pushups

150 situps

P.M

Purple band Good Mourning's

5x 20

Leg Curls W/ Green band

4x10

That's all I want to rest my back cuase I'd like to try and squat saturday.

[ben21921]

6/9/10

A.M

30 min on tred mill

150 pushups

150 situps

P.M

lat pull downs
4x10

One are dumbell rows
90's 4x10

face pulls supered with volgapohl pull downs
4x10

Reverse pad precher dumbell curls
4x10

Hammer Curls
4x10


Go Flyers!!!!!!!!!!

[Brian Hopper]

Nice work Ben!!!

[ben21921]

Thank's Brian

[ben21921]

6/10/10

A.M
Cardio, walked for alittle over a hour with the family

P.M

Bench off chest for triple's pinky's inside ring

135x10
225x10
275x10
315x3
365x3
405x3
455x3
495x3
545 barely moved of my chest. I'm pathetic

2 board close grip thumb length from smooth

405 did 3 sets x10

rope pushdown's supered with purple band pushdown's

4x10

standing dumbell presses

80's 3x10

dumbell side raises

35's 3x10

[Brian Hopper]

Nice bench work Ben!!!!

[ben21921]

thanks Brian

[ben21921]

6/12/10

Speed Squat Raw W/ blue band

410 5x2
455 3x3
495 for a single

Speed Pull W/ doubled over mini

315x10x1
315 for a set of 5
My back didn't hurt at all box squating. It actually hurt worse walking to the bar but deadlifting didn't feel so good on it.

kettlebell swings conventional stance

4x10

GHR

4x10

Back extentions with medicine ball

4x10

standing ab's

4x10

[ben21921]

6/12/10

Upper Back

Lat pulldowns

4x10 to 15

Bent over rows

275 4x10

face pulls supered wit h voghlpohl pulldowns

4 x 10 of each

Bi's

hammer curls

45's 4x10

reverse pad precher dumbell curls

40's 4x10

[akwcu]

<3 workin bi's! biceps and abs!

[Travis Bell]

Ben! Good to see you posting here. I'll enjoy reading your log.

[ben21921]

gotta blast the Bi's Adam

[ben21921]

Thanks Travis I've been looking for a place to put my log up. This site is pretty cool alot of good guys on here!

[ben21921]

6/14/10

Speed Bench

Double over purple band

225x5x8

incline dumbell W/ purple band behind my back

90's 4x10

Dumbell extensions supered with rope pushdowns and purple band pushdowns

4x of 10 of each

dumbell front raises

40's 4x10

dumbell side raises

40's 4x10

[ben21921]

6/15/10

A.M

Walked outside agian with the family for a hour

150 pushups

150 situps

[marty22877]

you're a pro??? so cool...

[ben21921]

6/15/10

Blue Band GM's

5x12

One legged curls w/ green band

4x12 each leg

thats all my back is still hurting alittle so I'm taking it easy. Next week I'm going to start deadlifting on tues agian