Page 3 of 8 FirstFirst 12345 ... LastLast
Results 51 to 75 of 194

Thread: Benno's Baby Got Back (BGB) Journal.

  1. #51
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by KoSh View Post
    I HATE calf work. HATE it.

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

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

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

  2. #52
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by Risk10k View Post
    Very cool session! How did you like the pull over machine?
    Thanks bro! I like it to be honest! Find it really isolate the serratus really well, also a bit more additional work on the abs. Not a bad one to add in on that day i rekn. My gym partner doesnt like it tho

  3. #53
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    MONDAY: Horizontal push pull, calves, and abs

    Rack pulls 5◊5

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

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

    Bent-over rows 3◊8 (hypertrophy range)

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

    Smashed these, felt heaps better.

    Flat bench 5◊5

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

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

    Incline dumbbell press 3◊8

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

    Stoked with these!!

    Incline dumbbell flyes 3◊10-12

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

    Calves: (soleus) 3◊12-20 seated calf raises. Pause at the bottom

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

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

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

    Till then!
    Peace.
    Benno

  4. #54
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Location
    Perth, Western Australia
    Posts
    5,760
    Damn dude, numbers looking strong as hell! Good stuff

  5. #55
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by Risk10k View Post
    Damn dude, numbers looking strong as hell! Good stuff
    Haha, Cheers champ!

  6. #56
    Get Some! KoSh's Avatar
    Join Date
    Apr 2003
    Location
    585
    Posts
    1,928
    Strong, strong, strong stuff man!
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  7. #57
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by KoSh View Post
    Strong, strong, strong stuff man!
    Thanks Brahhh !

  8. #58
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    TUESDAY: Quad dominant, hamstring accessory. Biceps.

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

    Squats 5x5

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

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

    45 Degree Leg Presses 3x8

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

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

    Seated Leg Curls 3x12-20

    17 @ 90kg
    15 @ 90kg

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

    Standing EZ Barbell Curls 5◊5

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

    Seated alternating bicep curls 3◊8-12

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

    Overall, not a bad workout.

    Peace!
    Benno

  9. #59
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    THURSDAY: Vertical push-pull, calves, abs

    Chins 5x5

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

    Wide Grip Lat Pulldowns 8-12

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

    Pullover Machine

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

    Bent Over Side Laterals 3x10

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

    Seated Dumbbell Shoulder Press 5◊5

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

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

    Standing side laterals 3◊8

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

    Calves: (gastrocs) standing calf raises, 3◊8-10

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

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

    Till then,
    Peace!

    Benno

  10. #60
    Senior Member Gymjunkie's Avatar
    Join Date
    May 2009
    Posts
    402
    Your shoulders are strong! 35kg on DB presses is great!! Congrats!

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

  11. #61
    LuNa
    Join Date
    Apr 2009
    Location
    Tilburg, The Netherlands
    Posts
    3,716
    Quote Originally Posted by Gymjunkie View Post
    Your shoulders are strong! 35kg on DB presses is great!! Congrats!

    BTW, I don't see compounds in your workout (Overhead press for example).. Don't like them?
    Squats are compounds as well . Looking strong Benno, keep at it mate!

  12. #62
    Senior Member Gymjunkie's Avatar
    Join Date
    May 2009
    Posts
    402
    Quote Originally Posted by LuNalicious View Post
    Squats are compounds as well . Looking strong Benno, keep at it mate!
    I was talking about shoulders :P
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  13. #63
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    FRIDAY: Hamstring dominant, quad accessory. Triceps.

    Romanian Deadlifts (Stiffs) 5◊5

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



    High foot placement leg press 3◊8

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

    400Kg's arent far away i reckon!

    Seated leg extensions 3◊12-20

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

    Skullcrushers 5◊5 (Not inc EZ Bar, about 8.5kilos)

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

    Again, these are really coming on.

    Cable pressdowns 3◊8-12

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

    Also these are feeling stronger aswell!

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

    Benno.

  14. #64
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by Gymjunkie View Post
    Your shoulders are strong! 35kg on DB presses is great!! Congrats!

    BTW, I don't see compounds in your workout (Overhead press for example).. Don't like them?
    Hey gymjunkie, thanks for the feedback I belive a seated dumbbell shoulder press is a compound movement? In the program they list, Arnold Press or Military Press 5◊5. Its pretty much a military press just with D/B's. Next program i might incorporate BB Military or OH standing Presses for something different and see what gains i get. Though, ive always done seated DB press and got good results

    Quote Originally Posted by LuNalicious View Post
    Squats are compounds as well . Looking strong Benno, keep at it mate!
    Luna, Thanks mate, Appreciated.

  15. #65
    Senior Member Gymjunkie's Avatar
    Join Date
    May 2009
    Posts
    402
    Quote Originally Posted by benno View Post
    Hey gymjunkie, thanks for the feedback I belive a seated dumbbell shoulder press is a compound movement? In the program they list, Arnold Press or Military Press 5◊5. Its pretty much a military press just with D/B's. Next program i might incorporate BB Military or OH standing Presses for something different and see what gains i get. Though, ive always done seated DB press and got good results



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

    Let the force be with you!
    Lifts:

    Bench Press 60kg 5x5
    Squats 77,5 kg 5x5
    Deads 112,5kg 5x5
    BB Rows 80kg 5x5
    Overhead Pr. 40kg 5x5

    My training journal:
    http://www.wannabebig.com/forums/sho...d.php?t=125238

  16. #66
    Continuing... Time+Patience's Avatar
    Join Date
    May 2006
    Location
    Cincinnati, OH
    Posts
    1,702
    Quote Originally Posted by benno View Post
    Rack pulls 5◊5

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

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

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

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

    That's my two cents.

    Good lifting.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  17. #67
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    MONDAY: Horizontal push pull, calves, and abs

    Rack pulls 5◊5

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

    Might aim for 200kg @ 5x5 next week

    Bent-over rows 3◊8 (hypertrophy range)

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

    Flat bench 5◊5

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

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

    Incline dumbbell press 3◊8

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

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

    Incline dumbbell flyes 3◊10-12

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

    Calves: (soleus) 3◊12-20 seated calf raises. Pause at the bottom

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

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

  18. #68
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by Gymjunkie View Post
    Well, probably, I just prefer OHP over them. But to each his own, definitely try them though, it will be interesting to see the results with them and compare to DB Presses

    Let the force be with you!
    Yeah mate, they are a big exercise worth trying thats for sure Thanks for the support and input!

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

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

    That's my two cents.

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

  19. #69
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Location
    Perth, Western Australia
    Posts
    5,760
    Awesome benching. 2 plates is a big mental thing

  20. #70
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by Risk10k View Post
    Awesome benching. 2 plates is a big mental thing
    Thanks brahh!!

  21. #71
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    TUESDAY: Quad dominant, hamstring accessory. Biceps.

    Squats 5x5

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

    45 Degree Leg Presses 3x8

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

    Leg curls 3x12-20

    20 @ 35kg
    10 @ 40kg

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

    Standing EZ Barbell Curls 5◊5

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

    Seated alternating bicep curls 3◊8-12

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

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

    Benno

  22. #72
    Risk10k Clifford Gillmore's Avatar
    Join Date
    Sep 2005
    Location
    Perth, Western Australia
    Posts
    5,760
    Nice looking sqauts!


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

    Video

  23. #73
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253
    Quote Originally Posted by Risk10k View Post
    Nice looking sqauts!


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

    Video
    Sup risk!

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

  24. #74
    Get Some! KoSh's Avatar
    Join Date
    Apr 2003
    Location
    585
    Posts
    1,928
    I use the leg curl machine

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

    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  25. #75
    Senior Member benno's Avatar
    Join Date
    May 2009
    Location
    Australia
    Posts
    253

    THURSDAY: Vertical push-pull, calves, abs

    BOLD IS A P/B

    Chins 5x5

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

    Wide Grip Lat Pulldowns 3x 8-12

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

    Dumbbell Pullovers

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

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

    Bent Over Side Laterals 3x10

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

    Seated Dumbbell Shoulder Press 5◊5

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



    Standing side laterals 3◊8

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

    Calves: (gastrocs) standing calf raises, 3◊8-10

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

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

    Till then,
    Peace!
    Benno.
    Last edited by benno; 06-25-2009 at 11:27 PM.

Similar Threads

  1. Benno's NEW Journal
    By benno in forum Member Online Journals
    Replies: 9
    Last Post: 05-28-2009, 03:48 AM
  2. Question about Baby Got Back
    By cutlernumber6 in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 07-13-2008, 05:29 PM
  3. Squat form
    By The Bran Man in forum Members' Pics and Videos
    Replies: 45
    Last Post: 03-23-2008, 07:18 PM
  4. Baby got back
    By Herandi in forum Bodybuilding & Weight Training
    Replies: 45
    Last Post: 05-21-2007, 07:38 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •