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  1. #121
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Monday December 17th 2012

    Weight: 225 lbs (gaining)

    Chest day

    Abs:
    Hanging Knee Raise - 1x25
    Twists - 1x25
    Decline Crunch - 1x25

    Chest & Calves:
    Incline Cable Fly's - 4x20/15/15/10 15/20/20/25 lbs
    Bench Press - 4x12/7/6/20 205/225/235/145 lbs (last set half close grip, half wide)
    Incline Dumbbell Press - 4x10/10/10/15 75/75/75/65 lb dumbbells
    Life Fitness Machine Press - 3x12 45 lbs (one handed, heavy negatives)
    -Super set with-
    Decline Dumbbell Fly's - 3x12/10/10 40/45/45 lb dumbbells
    Donkey Calf Raise - 3x20/15/12 25/50/70 lbs (PR)

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 orange

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    2 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    2 oz pasta

    Meal #6
    3 eggs
    5 egg whites
    1 cup green beans
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  2. #122
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Tuesday December 18th 2012

    Weight: 221 lbs (gaining)

    Back day

    Abs:
    Crunch - 1x25
    Reverse Crunch - 1x25
    Twists - 1x25

    Back:
    Wide Grip Pulldowns (neutral grip) - 4x15/12/8/4 190/210/220/250 lbs
    Dumbbell Rows - 4x15/12/12/12 110/125/125/125 lb dumbbell
    Wide Grip Cable Rows (underhand grip) - 4x20/15/10/8 170/200/230/240 lbs (PR)
    -Super set with-
    Dorian's (on squat rack) - 4x15/12/7/7 135/155/185/185 lbs
    Rack Chins - 3x10 body weight
    -Super set with-
    Straight Arm Pulldowns - 3x15/12/10 50/55/60 lbs

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 apple

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    2 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    2 oz pasta

    Meal #6
    8 oz 93/7 lean ground beef
    1 cup mixed veggies
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  3. #123
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Wednesday December 19th 2012

    Weight: 220 lbs (gaining)

    Shoulder day

    Abs:
    Twists - 1x25
    Decline Crunch - 1x50

    Shoulders, Traps, Neck & Calves:
    Incline Dumbbell Rear Laterals (straight out) - 4x15/12/8/8 35/40/50/50 lb dumbbells (PR)
    -Triple set with-
    Incline Dumbbell Side Laterals - 4x15/12/6/6 35/40/50/50 lb dumbbells (PR)
    -Triple set with-
    Decline Dumbbell Side Laterals - 4x10/11/8/8 20/20/25/25 lb dumbbells (PR)
    Dumbbell Press - 4x15/12/6/15 65/75/85/70 lb dumbbells
    Hammer Strength Machine Side Laterals - 7x10 50 lbs (FST-7, 20 seconds rest between sets)
    Dumbbell Shrugs - 3x15 100 lb dumbbells
    -Triple set with-
    Neck Machine - 4x12 50 lbs
    -Triple set with-
    Seated Calf Raise - 3x15 135 lbs

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 apple

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    8 oz ground turkey
    1 cup mixed veggies
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  4. #124
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Friday December 21st 2012 (the end of the world!)

    Weight: 222 lbs (gaining)

    Arm day

    Abs:
    Twists - 1x25
    Ball Crunch - 1x50

    Arms & Legs:
    Cable Curls (fat bar) - 4x13/11/9/7 55/60/65/70 lbs
    -Super set with-
    Pressdowns (V-handle attachment) - 4x13/11/9/7 65/70/75/80 lbs
    Dumbbell Curls - 4x10/10/10/12 55/55/55/45 lb dumbbells
    -Super set with-
    Pull Over Presses - 4x10 95 lbs
    Preacher Hammer Curls - 3x15/10/10 20/25/25 lb dumbbell
    -Super set with-
    Overhead Dumbbell Triceps Extensions (one handed) - 3x15/12/6 25/30/35 lb dumbbell
    Sissy Squats - 3x30 body weight
    -Super set with-
    Hammer Strength Seated Leg Curls - 3x30 55 lbs

    Cardio:
    Walking (fasted) - 20 minutes

    I got snowed in yesterday and missed my workout. I added a little legs in at the end of today to make up for it.

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 apple

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    3 eggs
    5 egg whites
    1 cup mixed veggies
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  5. #125
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Monday December 24th 2012

    Weight: 224 lbs (gaining)

    Chest day

    Abs:
    Lying Machine Crunch - 1x25
    Hanging Knee Raise - 1x25
    Twists - 1x25

    Chest, Shoulders & Calves:
    Pec Deck - 4x20/12/12/6 70/90/90/110 lbs
    Incline Bench Press - 4x8/6/10/15 225/245/205/145 lbs (last set half wide grip, half close)
    Hammer Strength Machine Press - 4x15/10/10/17 140/180/200/90 lbs (held arms instead of handles on last set)
    Incline Dumbbell Fly's - 3x15/12/10 40/45/50 lb dumbbells
    -Super set with-
    Dumbbell Pullovers - 3x15/15/12 80/80/90 lb dumbbell
    Dumbbell Side Laterals - 3x15/12/10 35/40/45 lb dumbbells
    -Triple set with-
    Overhead Dumbbell Side Laterals - 3x15 25 lb dumbbells
    -Triple set with-
    Standing Calf Raise (leaning backwards) - 3x22 body weight

    Cardio:
    Walking (fasted) - 20 minutes

    I will not be training tomorrow so I changed my split slightly, that is why I added in some shoulder work today (obviously lol).

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 orange

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3 (cheat meal, not measured)
    home made lasagna
    garlic bread
    pie! (yes it really is that exciting)

    Meal #4
    3 eggs
    5 egg whites
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  6. #126
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Wednesday December 26th 2012

    Weight: 223 lbs (gaining)

    Back day

    Abs:
    Crunch - 1x25
    Reverse Crunch - 1x25
    Twists - 1x25

    Back:
    Wide Grip Pull Ups (neutral grip) - 4x12/10/7/12 BW/10/25/BW lbs
    Barbell Rows (wide grip) - 4x25/15/10/12 225/275/315/315 lbs (PR)
    Hammer Strength Low Row Machine - 4x15/15/10/10 180/230/270/320 lbs (1st set two hands, 2nd & 3rd overhand grip, 4th normal grip)
    -Super set with-
    Dorian's (on squat rack) - 4x12/10/10/10 155/165/165/165 lbs
    Curry Rows - 3x10/11/6 15/15/20 lbs (PR)
    -Super set with-
    Decline Pullovers - 3x15/15/15 75/85/85 lbs
    Dumbbell Side Laterals (palms facing backward) - 3x10 20 lbs
    -Super set with-
    Dumbbell Side Laterals (palms facing forward) - 3x10 20 lbs

    Cardio:
    Walking (fasted) - 20 minutes

    I need a lot more shoulder width. I am going to experiment with doing some light side laterals at the end of most workouts. On the Side Laterals today I did not set the dumbbells down between super sets.

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 orange

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    3 eggs
    5 egg whites
    1 cup mixed veggies
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  7. #127
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Thursday December 27th 2012

    Weight: 225 lbs (gaining)

    Leg day

    Abs:
    Life Fitness Machine Crunch - 3x12 90 lbs
    Twists - 1x25

    Legs:
    Hammer Strength Leg Extensions - 4x20/15/10/10 110/140/200/200 lbs
    -Super set with-
    Lying Leg Curls - 4x20/10/10/10 90/120/120/120 lbs
    Hack Squats - 4x25/20/20/20 360/450/270/180 lbs
    -Super set with-
    Smith Machine Squats - 4x30/20/20/20 185/225/225/225 lbs
    Cable Glute/ Ham Kickbacks - 4x20/12/10/10 10/20/25/25 lbs (PR)

    Cardio:
    Walking (fasted) - 20 minutes

    The last two sets on Hack Squats were a fuller range of motion. My quads were quite tired and I felt like I may have torn one if I kept going heavier so I lightened up a bit. On the Smith Machine Squats I had my feet out kinda far in front of me to hit more hams.

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 orange

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    8 oz 93/7 lean ground beef
    1 cup broccoli
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Muscle N.O
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

    Friend me on Facebook

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  8. #128
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Friday December 28th 2012

    Weight: 222 lbs (gaining)

    Arm day

    Abs:
    Twists - 1x25
    Ball Crunch - 1x50

    Arms & Calves:
    Incline Barbell Curls (face down) - 4x15/12/10/8 50/60/70/75 lbs
    -Super set with-
    Rope Pressdowns (on lat tower) - 4x20/15/10/8 50/60/70/80 lbs
    EZ Bar Curls - 4x12/12/8/8 95/95/115/115 lbs (1 set wide grip, 1 close, 2 normal)
    -Super set with-
    Decline EZ Bar Extensions - 4x12/12/8/8 95/95/115/115 lbs
    Hammer Curls - 3x12/10/10 45/50/50 lb dumbbells
    -Super set with-
    Triceps Ladder - 3x15 body weight
    Dumbbell Side Laterals - 5x10 20 lb dumbbells (1 set palms forward, 1 backward, 1 regular, 1 overhead, 1 on incline bench)
    -Super set with-
    Standing Calf Raise - 3x20 pin #10 (1 set normal, 1 toes in, 1 toes out)

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    2 slices whole wheat bread
    1 orange

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    3 eggs
    5 egg whites
    1 cup broccoli
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  9. #129
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Monday December 31st 2012

    Weight: 225 lbs (gaining)

    Chest day

    Abs:
    Lying Machine Crunch - 1x25
    Hanging Knee Raise - 1x25
    Twists - 1x25

    Chest & Calves:
    Incline Cable Fly's - 4x20/10/10/10 15/25/25/25 lbs
    Decline Bench Press - 4x15/5/3/20 225/275/275/145 lbs (last set half wide grip, half close)
    Incline Dumbbell Press - 4x15/10/10/10+10 65/75/75+50 lbs dumbbells (last set drop set)
    Upward Dumbbell Fly's - 3x15/15/10 17.5/20/25 lb dumbbells (PR)
    -Super set with-
    Incline Dumbbell Pullovers - 3x15/12/12 90/100/100 lb dumbbell
    Dumbbell Side Laterals - 3x10/8/8 45/50/50 lb dumbbells
    -Triple set with-
    Cable Side Laterals (behind back) - 3x15 10 lbs (slow reps)
    -Triple set with-
    Standing Calf Raise (leaning backward) - 3x22 body weight

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    2 cups rice

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    2 cups rice

    Meal #6
    3 eggs
    5 egg whites
    1 cup broccoli
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  10. #130
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Wednesday January 2nd 2013

    Weight: 223 lbs (gaining)

    Back day

    Abs:
    Twists - 1x25
    Hanging Knee Raise - 1x25
    Decline Crunch - 1x25

    Back & Calves:
    Wide Grip Pull Ups - 4x12/8/8/8 BW/25/25/BW lbs
    -Super set with-
    Close Grip Pulldowns (underhand grip) - 4x15/10/10/12 170/200/200/190 lbs
    T-Bar Rows - 4x20/15/12/12 180/225/250/250 lbs (weight does not include bar)
    One Handed Barbell Rows (behind back) - 4x12/12/12/10 25/25/25/35 lbs (weight does not include bar) (PR)
    Wide Grip Cable Rows (neutral grip) - 3x15/15/10 150/170/200 lbs
    -Triple set with-
    Curry Rows - 3x7 20 lbs (PR)
    -Triple set with-
    Seated Calf Raise - 3x15 135 lbs

    Cardio:
    Walking (fasted) - 20 minutes

    The One Handed Barbell Rows were something I came up with on the spur of the moment today. I had the bar in the same place as when I was doing T-Bar Rows. I held the bar at the very end near the weight plate and pulled it up towards my head behind my back. Odd angle but hit my lats well.

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    3 eggs
    5 egg whites
    1 cup cauliflower
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  11. #131
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Thursday January 3rd 2013

    Weight: 223 lbs (gaining)

    Leg day

    Abs:
    Life Fitness Machine Crunch - 3x12 90 lbs
    Twists - 1x25

    Legs:
    Leg Extensions - 2x100/25 100/100 lbs (100) (25)
    Hammer Strength Seated Leg Curls - 2x100/25 45/45 lbs (75/15/10) (25)
    Angled Leg Press - 2x100/25 270/270 lbs (40/15/15/15/15) (25)
    Dumbbell Side Laterals - 1x50 10 lb dumbbells

    Cardio:
    Walking (fasted) - 20 minutes

    I did what I call the 100 workout today (this time with a second round). I do as many reps as I possibly can, take a very short pause and then start again until all 100 reps are done. This time I went back for a second round of 25 reps. The numbers in parenthesis are how many reps I got at a time before having to stop. I did one set of each, then went back and did another round of each.

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    2 cups rice

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    2 cups rice

    Meal #6
    3 eggs
    5 egg whites
    1 cup cauliflower
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Build HD
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  12. #132
    Registered User pastorpritch's Avatar
    Join Date: Dec 2009
    Stats: 5'10", 194 lbs
    Posts: 13,908
    Rep Power: 18847
    pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000) pastorpritch has reached the pinnacle! Best possible rank! (+1000000)
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    Looks like fun
    Are you trying to cut or lean bulk?
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  13. #133
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Lean mass gains at the moment big Pastor. Measured my body fat today and things are going in the right direction =). I can get fat easy so I gotta be careful lol
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  14. #134
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
    Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000) Ben_the_builder has a reputation beyond repute. Second best rank possible! (+100000)
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    Friday January 4th 2013

    Weight: 223 lbs (gaining)

    Arm day

    Abs:
    Twists - 1x25
    Ball Crunch - 1x50

    Arms & Calves:
    Incline Dumbbell Curls - 4x15/12/10/5 30/35/40/50 lb dumbbells (PR)
    -Super set with-
    Overhead Rope Triceps Extensions (bent over) - 4x20/12/10/10 60/75/80/80 lbs
    Twenty Ones - 4 sets, 65 lbs (1 set wide grip, 1 close grip, 1 normal, 1 reverse grip)
    -Super set with-
    Dips - 4x15/12/12/10 BW/25/35/50 lbs
    Reverse Grip Concentration Curls - 3x10 20 lb dumbbell
    -Super set with-
    Incline Dumbbell Triceps Extensions - 3x15/10/8 20/30/30 lb dumbbells
    Standing Calf Raise - 3x20 pin #10
    -Super set with-
    Dumbbell Side Laterals - 5x10 20 lb dumbbells (1 set palms forward, 1 backward, 1 regular, 1 overhead, 1 incline)

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    2 cups rice

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    2 cups rice

    Meal #6
    3 eggs
    5 egg whites
    1 cup cauliflower
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  15. #135
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Monday January 7th 2013

    Weight: 227 lbs (gaining)

    Chest day

    Abs:
    Twists - 1x25
    Decline Crunch - 1x50 25 lbs

    Chest & Calves:
    Cable Crossovers - 4x25/12/10/10 15/25/30/30 lbs (PR)
    Smith Machine Incline Press (guillotine reps) - 4x15/6/6/12 185/225/235/135 lbs (last set reverse grip)
    Dumbbell Press - 4x15/8/8+10 65/75/75+50 lb dumbbells (last set drop set)
    Incline Dumbbell Fly's - 3x12 40 lb dumbbells
    -Super set with-
    Incline Push Ups - 3x12 body weight
    Incline Dumbbell Side Laterals (sideways on bench) - 3x12 15 lb dumbbell
    -Super set with-
    Standing Calf Raise (one legged) - 3x15 body weight

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    2 cups rice

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    2 cups rice

    Meal #6
    3 eggs
    5 egg whites
    1 cup winter blend veggies
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  16. #136
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Tuesday January 8th 2013

    Weight: 222 lbs (gaining)

    Back day

    Abs:
    Crunch - 1x25
    Reverse Crunch - 1x25
    Twists - 1x25

    Back:
    Wide Grip Pulldowns (neutral grip) - 4x15/12/12/10 180/200/200/210 lbs
    Dumbbell Rows - 4x15/12/12/15 110/125/125/110 lb dumbbell
    Machine T-Bar Rows - 4x20/15/10/8 55/70/90/100 lbs
    -Super set with-
    Cable Rows (one handed) - 4x15/12/10/8 70/80/90/100 lbs
    Rack Chins - 3x10 body weight (2 regular, 1 underhand grip)
    -Super set with-
    Straight Arm Pulldowns - 3x15/12/12 60/65/65 lbs (2 sets normal, 1 wide grip)

    Cardio:
    Walking (fasted) - 20 minutes

    Diet:

    Meal #1
    1 egg
    7 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    5 egg whites
    3 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    5 egg whites
    3 oz pasta

    Meal #6
    8 oz 93/7 lean ground beef
    1 cup winter blend veggies
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  17. #137
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Wednesday January 9th 2013

    Weight: 222 lbs (gaining)

    Shoulder day

    Abs:
    Lying Machine Crunch - 1x25
    Hanging Knee Raise - 1x25
    Twists - 1x25

    Shoulders, Traps, Neck & Calves:
    Machine Rear Laterals - 4x15/12/10/8 50/70/80/90 lbs
    -Triple set with-
    Wide Grip Upright Rows - 4x15/12/10/8 95/115/125/135 lbs
    -Triple set with-
    Incline Dumbbell Side Laterals (sideways on bench) - 4x15/12/10/8 15/17.5/20/22.5 lb dumbbells (PR)
    Behind Neck Press - 4x15/12/15/15 95/105/115/125 lbs
    Cable Side Laterals - 7x10 20 lbs (4 sets normal, 3 behind back) (FST-7)
    Smith Machine Behind Back Shrugs - 3x15 225 lbs
    -Triple set with-
    Neck Machine - 4x15 45 lbs
    -Triple set with-
    Dumbbell Seated Calf Raise - 3x12 80 lb dumbbell

    Cardio:
    Walking (fasted) - 10 minutes

    Diet:

    Meal #1
    1 egg
    8 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    6 egg whites
    3.5 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    6 egg whites
    3.5 oz pasta

    Meal #6
    3 eggs
    7 egg whites
    1 cup broccoli
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  18. #138
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Thursday January 10th 2013

    Weight: 222 lbs (gaining)

    Leg day

    Abs:
    Life Fitness Machine Crunch - 3x12 90 lbs
    Twists - 1x25

    Legs:
    Sissy Squats - 4x32/25/15/12 BW/25/50/80 lbs (PR)
    -Super set with-
    Standing Leg Curls - 4x20/15/12/10 50/70/80/100 lbs (PR)
    Squats (close stance) - 4x25/15/15+10 135/185/185+135 lbs (last set drop set)
    -Super set with-
    Barbell Split Squats - 4x25/15/15+10 95/115/115+95 lbs (last set drop set)

    Cardio:
    Walking (fasted) - 10 minutes

    Diet:

    Meal #1
    1 egg
    8 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    6 egg whites
    3.5 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    6 egg whites
    3.5 oz pasta

    Meal #6
    10 oz chicken breast
    1 cup broccoli
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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  19. #139
    Future Pro Ben_the_builder's Avatar
    Join Date: Jun 2007
    Location: Rogue River, Oregon, United States
    Age: 30
    Stats: 5'10", 240 lbs
    Posts: 646
    BodyPoints: 2590
    Rep Power: 259
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    Friday January 11th 2013

    Weight: 222 lbs (gaining)

    Arm day

    Abs:
    Twists - 1x25
    Decline Crunch - 1x50

    Arms & Calves:
    Cable Curls (fat bar) - 4x20/15/12/10 50/60/65/70 lbs
    -Super set with-
    Pressdowns (underhand grip) - 4x20/15/12/10 45/55/60/65 lbs
    Dumbbell Curls - 4x12/10/10/10 45/47.5/47.5/47.5 lb dumbbells
    -Super set with-
    Lying Triceps Extensions (neutral grip bar) - 4x15/10/10/10 75/95/95/95 lbs
    Machine Preacher Curls - 3x15/10/10 45/70/70 lbs
    -Super set with-
    Incline Dumbbell Triceps Extensions - 3x12/8/8 25/30/30 lb dumbbells
    Dumbbell Side Laterals - 5x10 20 lb dumbbells (1 set normal, 1 overhead, 1 palms forward, 1 backward, 1 incline)
    -Super set with-
    Standing Calf Raise - 3x20 pin #10 (1 set normal, 1 toes in, 1 toes out)

    Cardio:
    Walking (fasted) - 10 minutes

    Diet:

    Meal #1
    1 egg
    8 egg whites
    1 scoop protein
    1 cup oatmeal
    3 slices whole wheat bread

    Meal #2 (post workout)
    2 scoops protein
    45g carbs

    Meal #3
    1 egg
    6 egg whites
    3.5 oz pasta

    Meal #4 (home made shake)
    1 scoop protein
    1 egg
    1 egg white
    1/2 cup oatmeal

    Meal #5
    1 egg
    6 egg whites
    3.5 oz pasta

    Meal #6
    10 oz chicken breast
    1 cup broccoli
    2 cups salad greens

    Supplements:
    2 multi vitamin/ mineral
    1 vitamin D
    1 calcium
    3 fish oil
    3 glucosamine
    1 scoop Dark Energy
    1 scoop Xtend
    10 BCAA capsules
    6g glutamine
    "The word you are looking for gentlemen, is incredible" - Master Shake.

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