Ben_the_builders training & diet journal

[Ben_the_builder]

Wednesday November 14th 2012

Weight: 222 lbs (cutting)

Shoulder day

Abs:
Twists - 1x25
Cable Knee Raise - 1x40 20 lbs

Shoulders, Traps, Neck & Calves:
Hammer Strength Machine Press - 4x25/15/15/25 90/180/180/90 lbs (first and last set slow reps)
Cable Side Laterals - 4x15/10/10/15 10/15/15/10 lbs (2 sets behind back, 2 normal)
Dumbbell Front/ Side/ Rear Laterals - 3x10/8/6 15/20/25 lb dumbbells
Dumbbell Upright Rows - 3x15/15/12 30/35/45 lb dumbbells
-Super set with-
Plate Press (for neck) - 4x15 45 lbs

Cardio:
Walking (fasted) - 20 minutes
Stair Stepper - 15 minutes
Bike Machine - 5 minutes

Great workout today. I am still going lighter on presses purposely to give my shoulders a chance to rest up. On the dumbbell laterals one rep front, one side and one rear equaled one rep.

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

Meal #3
1 egg
5 egg whites
1 cup 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
1 cup rice

Meal #6
8 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 Vasostat N.O
1 scoop Xtend
2 Atomizer
10 BCAA capsules

[Ben_the_builder]

Thursday November 15th 2012

Weight: 222 lbs (cutting)

Leg day

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

Legs:
Standing Leg Curls - 4x15/12/8/8 50/70/100/100 lbs (PR)
-Super set with-
Sissy Squats - 4x30/25/12/12 BW/25/70/70 lbs (PR)
Angled Leg Press - 4x30/20/15/10 360/540/630/720 lbs
-Super set with-
Barbell Split Squats - 4x25/15/12/10 95/115/135/155 lbs (PR)
Barbell Lunges - 4x10/10/10/10 65/75/95/95 lbs

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 20 minutes
Bike Machine - 10 minutes

Great workout today. Not much else to say =)

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
1 egg
5 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
1 egg
5 egg whites

Meal #6
8 oz chicken breast
1 cup cauliflower
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Launch
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Friday November 16th 2012

Weight: 223 lbs (cutting)

Arm day

Abs:
Twists - 1x25
Ball Crunch - 1x50

Arms & Calves:
Incline Barbell Curls (face down) - 4x20/15/12/12 35/45/55/60 lbs (PR)
-Super set with-
Overhead Triceps Extensions (rope attachment, bent over) - 4x20/15/15/10 60/60/60/80 lbs
Dumbbell Curls - 4x12/10/10/10 45/50/50/50 lb dumbbells
-Super set with-
Overhead Triceps Extensions (neutral grip bar) - 4x15/10/10/15 95/115/115/95 lbs
Machine Preacher Curls - 3x15/12/12 35/45/55 lbs
-Super set with-
Dumbbell Kickbacks - 3x12 40 lb dumbbell
Dumbbell Wrist Curls - 6x12 25 lb dumbbell (2 regular, 2 reverse, 2 neutral)
Standing Calf Raise - 3x20/15/10 pin #10/12/15

Awesome workout today. I have been cutting for 8 weeks now. Here is a starting and current pic (current pic taken today).

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Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
1 egg
5 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
1 egg
5 egg whites

Meal #6
8 oz chicken breast
1 cup cauliflower
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop PWR
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Monday November 19th 2012

Weight: 224 lbs (cutting)

Chest & Shoulder day

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

Chest, Shoulders & Calves:
Incline Cable Fly's - 1x100 5 lbs (50,50)
Hammer Strength Machine Press - 1x100 50 lbs (50,25,25)
Cable Side Laterals (behind back) - 1x100 10 lbs (50,15,15,20)
Dumbbell Shoulder Press - 1x100 20 lb dumbbells (40,20,20,20)
Standing Calf Raise (leaning back) - 3x20 body weight

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 30 minutes

Great workout today. I wanted to try the 100 workout (as I call it) on upper body, I usually only do it for legs. At first I did not like it but it ended up being a good workout.

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
2 eggs
4 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
2 eggs
4 egg whites

Meal #6
8 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 Muscle N.O
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Tuesday November 20th 2012

Weight: 221 lbs (cutting)

Back day

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

Back:
Wide Grip Pull Ups - 4x10/10/6/6 BW/BW/25/25 lbs
Barbell Rows (underhand grip) - 4x20/20/10/10 225/225/275/275 lbs
Cable Rows (rope attachment) - 4x20/15/9/9 120/150/200/200 lbs (PR)
-Super set with-
Hammer Strength Low Row Machine - 4x20/15/12/12 180/240/270/270 lbs
Smith Machine Barbell Rows (wide grip) - 3x12 115 lbs
-Super set with-
Machine Pullovers - 3x15/12/12 100/110/110 lbs

Cardio:
Walking (fasted) - 30 minutes

Great workout today. Not much else to say about it. =)

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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

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 Launch
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Wednesday November 21st 2012

Weight: 220 lbs (cutting)

Leg day

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

Legs:
Leg Extensions - 4x25/25/15/15 220/220/50/50 lbs (last 2 sets one legged)
-Super set with-
Life Fitness Seated Leg Curls - 4x12/12/12/12 90/90/35/35 lbs (last 2 sets one legged)
Hack Squats - 4x25/25/20/12 360/450/540/680 lbs (PR)
-Super set with-
Stiff Leg Deadlifts - 4x25/20/20/15 95/115/135/165 lbs
Inner/ Outer Thigh Machine - 4x20/20/15/15 100/100/190/190 lbs (PR) (2 sets inner, 2 outer)

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 30 minutes

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
1 egg
5 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
1 egg
5 egg whites

Meal #6
8 oz chicken breast
1 cup California style veggies
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Animal Rage
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[pastorpritch]

Great workouts lately bud, and diet is simple and effective as always

[Ben_the_builder]

Great workouts lately bud, and diet is simple and effective as always

Thanks Big Pastor. Been doing more intensity, less weight recently to give my shoulders a bit of a rest. I got about two more weeks of cutting before I start mass gaining again. I want to be rested up so I can start lifting heavier again. And this time I am staying below 10% body fat year round, no more double digits for me =)

[Ben_the_builder]

Friday November 23rd 2012

Weight: 225 lbs (cutting)

Arm day

Abs:
Twists - 1x25
Ball Crunch - 1x50

Arms & Calves:
Incline Dumbbell Curls - 4x20/12/10/6 25/35/40/45 lb dumbbells
-Super set with-
Rope Pressdowns (on lat tower) - 4x20/15/10/6 50/60/70/80 lbs (PR)
Twenty Ones - 3 sets, 65 lbs (1 set normal, 1 wide grip, 1 close grip)
-Super set with-
Dips - 4x15/15/12/10 BW/15/25/50 lbs (PR)
Barbell Curls (neutral grip bar) - 3x15/10/10 95/115/115 lbs
-Super set with-
Incline Dumbbell Triceps Extensions - 3x20/12/10 20/35/40 lb dumbbells (PR)
Preacher Wrist Curls - 6x15 45 lbs (3 sets regular, 3 reverse) (PR)
-Super set with-
Standing Calf Raise - 3x20/12/6 pin #10/15/20

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 15 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

Meal #3 (cheat meal, eaten at two meals, not measured)
Pasta
Meatballs

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop PWR
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Monday November 26th 2012

Weight: 226 lbs (cutting)

Chest day

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

Chest & Calves:
Cable Crossovers - 4x20/15/15/12 15/20/20/25 lbs (PR)
Incline Dumbbell Press - 4x15/10/10/15 75/90/90/75 lb dumbbells
Hammer Strength Wide Chest Machine - 4x15/10/10/15 180/270/270/180 lbs
Decline Dumbbell Fly's - 3x12 40 lb dumbbells
-Super set with-
Incline Dumbbell Pullovers - 3x15/15/15 80/90/90 lb dumbbell
Standing Calf Raise (leaning forward, toes in) - 3x21 body weight

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 20 minutes
Walking - 10 minutes

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
2 eggs
4 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
2 eggs
4 egg whites

Meal #6
8 oz tilapia
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 Vasostat N.O
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Tuesday November 27th 2012

Weight: 221 lbs (cutting)

Back day

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

Back:
Wide Grip Pulldowns (underhand grip) - 4x15/12/10/8 180/200/210/220 lbs
Dumbbell Rows - 4x20/12/12/15 100/125/125/110 lb dumbbell
Cable Rows (wide grip) - 4x25/15/10/8 150/200/230/240 lbs
-Super set with-
Dorian's (on squat rack) - 4x15/12/6/6 135/155/185/185 lbs
Rack Chins - 3x12/8/8 BW/25/25 lbs
-Super set with-
Machine Rows (on Hammer Strength Incline Press Machine) - 3x15/15/15 50/70/80 lbs (PR)

Cardio:
Walking (fasted) - 20 minutes
Stair Stepper - 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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

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 PWR
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Wednesday November 28th 2012

Weight: 219 lbs (cutting)

Shoulder day

Abs:
Twists - 1x25
Bench Double Crunch - 2x25

Shoulders, Traps, Neck & Calves:
Machine Rear Laterals - 4x15/12/10/10+10+10 60/70/80/80+60+40 lbs (last set drop set)
-Super set with-
Dumbbell Side Laterals - 4x10+10 40+20 lb dumbbells (1 set with 40's & 1 set with 20's equals one set)
Rocky Press - 3x10 95 lbs
Cable Side Laterals - 7x10 20 lbs (4 sets normal, 3 sets behind back) (FST-7 style, 20 secs rest between sets)
Barbell Front Raise - 3x10 60 lbs
Upright Rows - 3x15/12/10 95/105/115 lbs
-Triple set with-
Neck Machine - 4x15 40 lbs
-Triple set with-
Seated Calf Raise - 3x14 180 lbs

Cardio:
Walking (fasted) - 20 minutes
Stair Stepper - 15 minutes
Bike Machine - 5 minutes

Great workout today. Rocky Presses are where you alternate reps, one to the front and one behind neck. One of each equaled one rep.

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
2 eggs
4 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
2 eggs
4 egg whites

Meal #6
8 oz tilapia
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
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Thursday November 29th 2012

Weight: 219 lbs (cutting)

Leg day

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

Legs:
Hammer Strength Leg Extensions (plate loaded) - 4x25/15/12/10 90/140/180/200 lbs
-Super set with-
Hammer Strength Seated Leg Curls (plate loaded) - 4x25/15/12/10 55/70/90/100 lbs
Squats (bent bar) - 4x30/25/20/25 185/225/275/135 lbs (last set half wide stance, half close)
Angled Leg Press (one legged, sideways) - 4x15 90 lbs
Lying Leg Curls - 1 drop set 105/90/75/60/45/30 lbs

Cardio:
Walking (fasted) - 20 minutes
Stair Stepper - 10 minutes
Walking - 10 minutes

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
2 eggs
4 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
2 eggs
4 egg whites

Meal #6
8 oz tilapia
1 cup cauliflower
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Vasostat N.O
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Friday November 30th 2012

Weight: 221 lbs (cutting)

Arm day

Abs:
Twists - 1x25
Ball Crunch - 1x50

Arms & Calves:
Barbell Drag Curls - 4x15/15/10/10 45/50/65/65 lbs (PR)
-Super set with-
Pressdowns (underhand grip) - 4x20/15/10/10 80/100/120/120 lbs
Dumbbell Curls - 4x12/10/10/12 45/50/50/45 lb dumbbells
-Super set with-
Dips - 4x15/15/10/10 BW/BW/55/55 lbs (PR)
Dumbbell Preacher Curls - 3x15/12/8 20/25/30 lb dumbbell
-Super set with-
Dumbbell Overhead Triceps Extensions (one handed) - 3x15/12/10 25/30/35 lb dumbbell
Machine Wrist Curls - 6x20/20/15/15/12/12 10/10/15/15/20/20 lbs (PR) (3 sets regular, 3 reverse)
-Super set with-
Standing Calf Raise - 3x20 pin #10 (1 set normal, 1 toes out, 1 toes in)

Got roughly one week of dieting to go, took these two pics today.

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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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

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 Launch
1 scoop Xtend
2 Atomizer
10 BCAA capsules
6g glutamine

[pastorpritch]

Looking good man!
Going strong in here I can't wait to see how you do.

[Ben_the_builder]

Looking good man!
Going strong in here I can't wait to see how you do.

Thank you Pastor. Gonna stay lean from now on though. I have to measure my BF every week to make sure, I am not good at just eyeing it. I guess even I can learn eventually lol =)

[Ben_the_builder]

Monday December 3rd 2012

Weight: 223 lbs (cutting)

Chest day

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

Chest:
Upward Cable Fly's - 4x15/15/12/12 10/10/15/15 lbs
Decline Bench Press - 4x15/10/6/20 225/245/255/135 lbs (last set half wide grip, half close)
Hammer Strength Incline Press Machine - 4x15/15/10+15 140/140/180+90 lbs (last set drop set)
Incline Dumbbell Fly's - 3x15/12/10 35/40/45 lb dumbbells
-Super set with-
Dumbbell Pullovers - 3x15 80 lb dumbbell

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 10 minutes
Walking - 20 minutes

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
1 egg
5 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
1 egg
5 egg whites

Meal #6
8 oz tilapia
1 cup broccoli
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Vasostat N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine

[pastorpritch]

For that protein shake do you cook the eggs or just add it in raw?

[Ben_the_builder]

For that protein shake do you cook the eggs or just add it in raw?

I just add em raw, Rocky style =)

[pastorpritch]

LOL, that's what I was thinking too
That should be your music then!

[Ben_the_builder]

Tuesday December 4th 2012

Weight: 219 lbs (cutting)

Back day

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

Back & Calves:
Pulldowns (one handed) - 4x15/15/10/15 50/50/60/40 lbs (last set underhand grip)
T-Bar Rows (rope) - 4x18/15/12/12 135/160/180/180 lbs (weight does not include bar) (PR)
Cable Rows (one handed) - 4x15/12/10/8 70/80/90/100 lbs (PR)
-Super set with-
Hammer Strength Low Row Machine - 4x20/12/10/8 180/270/320/360 lbs
Smith Machine Barbell Rows (wide grip) - 3x10 135 lbs
-Super set with-
Machine Pullovers - 3x12 120 lbs
Standing Calf Raise (leaning backward) - 3x20 body weight

Great workout today. For the T-Bar Rows I put a rope through the v-handle attachment and used that to do my reps.

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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

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

[Ben_the_builder]

LOL, that's what I was thinking too
That should be your music then!

Hell yeah. I am gonna start benching slabs of raw beef too (then I will probably eat it) =)

[Ben_the_builder]

Wednesday December 5th 2012

Weight: 219 lbs (cutting)

Shoulder day

Abs:
Twists - 1x25
Bench Double Crunch - 2x25

Shoulders, Traps, Neck & Calves:
Incline Dumbbell Rear Laterals (strait out) - 4x20/15/12/10 20/35/40/45 lb dumbbells (PR)
-Super set with-
Incline + Decline Side Laterals - 4x20+10/15+10/10+10/8+10 20+20/35+20/40+20/45+20 lb dumbbells (PR)
Life Fitness Machine Press - 3x12/12/12 75/50/50 lbs (last 2 sets held machine arm) (heavy negatives)
Dumbbell Front Raise - 3x10/10/10 35/35/25 lb dumbbells (1 set normal, 1 neutral grip, 1 palms up)
Hammer Strength Machine Side Laterals - 7x10 70 lbs (FST-7, 20 seconds rest between sets)
Machine Shrugs (on Hammer Strength Low Row Machine) - 3x20 180 lbs
-Triple set with-
Neck Machine - 4x15 45 lbs
-Triple set with-
Seated Calf Raise - 3x15 135 lbs

Cardio:
Walking (fasted) - 20 minutes
Stair Stepper - 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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

Meal #6
4 oz chicken breast
4 oz tilapia
1 cup cauliflower
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

[Ben_the_builder]

Thursday December 7th 2012

Weight: 218 lbs (cutting)

Leg day

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

Legs:
Sissy Squats - 4x35/25/22/15 BW/35/45/70 lbs (PR)
-Super set with-
Standing Leg Curls - 4x15/12/10/10 50/70/80/80 lbs
Angled Leg Press - 4x25/20/15/15 270 lbs (Blood Starved, 20 seconds rest between sets)
Lying Leg Curls - 1 drop set 105/90/75/60/45/30 lbs
Stiff Leg Deadlifts - 4x20/20/15/12 95/115/145/165 lbs

Cardio:
Walking (fasted) - 30 minutes
Stair Stepper - 30 minutes

Diet:

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

Meal #2 (post workout)
2 scoops protein

Meal #3
1 egg
5 egg whites

Meal #4 (home made shake)
1 scoop protein
1 egg
1 egg white

Meal #5
1 egg
5 egg whites

Meal #6
8 oz chicken breast
1 cup cauliflower
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Vasostat N.O
1 scoop Xtend
10 BCAA capsules
6g glutamine

[Ben_the_builder]

Friday December 7th 2012

Weight: 220 lbs (cutting)

Arm day

Abs:
Twists - 1x25
Cable Knee Raise - 1x40 20 lbs

Arms & Calves:
Cable Curls (fat bar) - 4x15/12/10/8 50/55/60/65 lbs
-Super set with-
Pressdowns (fat bar) - 4x15/12/10/8 60/65/70/75 lbs
EZ Bar Curls - 4x15/12/10/10 95/105/115/115 lbs (1 set wide grip, 1 close, 2 normal)
-Super set with-
Overhead EZ Bar Triceps Extensions - 4x15/12/10/10 95/105/115/115 lbs
Life Fitness Machine Curls (reverse grip) - 3x12 20 lbs
-Super set with-
Life Fitness Triceps Extensions - 3x12 45 lbs
Standing Calf Raise - 3x21 pin #10 (1 set normal, 1 toes out, 1 toes in)

Good workout today. Glad to say I finished cutting today. I got a bit fatter then I wanted to so I decided to trim up. Went from 238 lbs at 15% BF (based on my caliper) to 220 lbs at 6-6.5% BF (again based on same caliper) in 10 weeks. Here is a before and some after pics. Goal now is to stay lean from now on and add as much size as possible until I start contest prep for my next show in October of 2013.

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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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

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

[Ben_the_builder]

Monday December 10th 2012

Weight: 221 lbs (gaining)

Chest day

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

Chest:
Life Fitness Machine Fly's - 4x12/12/12/12 60/70/80/80 lbs (PR)
Incline Bench Press - 4x10/6/6/10 205/225/225/205 lbs
Dumbbell Press - 3x15/6/6+10 65/80/80+50 lb dumbbells (last set drop set)
Upward Dumbbell Fly's - 3x15 15 lb dumbbells
-Super set with-
Dumbbell Pullovers - 3x15 80 lb dumbbell

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
1/2 cup 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
1/2 cup rice

Meal #6
8 oz chicken breast
1 cup cauliflower
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

[Ben_the_builder]

Tuesday December 11th 2012

Weight: 220 lbs (gaining)

Back day

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

Back:
Wide Grip Pull Ups (underhand grip) - 4x12/12/8/8 BW/BW/25/25 lbs
Barbell Rows - 4x20/15/8/25 275/315/365/225 lbs
Cable Rows (wide grip) - 4x15/12/10/8 200/220/240/250 lbs (PR)
-Super set with-
Dumbbell Rows (two handed) - 4x15/12/12/10 50/60/60/70 lb dumbbells (PR)
Life Fitness Machine Rows (one handed) - 3x12 50 lbs (1 set overhand, 1 neutral, 1 underhand)
-Super set with-
Cable High Rows (rope attachment) - 3x12/10/10 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 orange

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

Meal #3
1 egg
5 egg whites
1/2 cup 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
1/2 cup rice

Meal #6
8 oz 93/7 lean ground beef
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

[Ben_the_builder]

Wednesday December 12th 2012

Weight: 220 lbs (gaining)

Shoulder day

Abs:
Twists - 1x25
Bench Double Crunch - 2x25

Shoulders & Calves:
Cable Rear Laterals (no attachment) - 4x15/10/10/10 10/15/15/15 lbs
-Triple set with-
Wide Grip Upright Rows - 4x15/12/10/8 95/115/135/145 lbs
-Triple set with-
Cable Side Laterals - 4x15/10/10/10 10/15/15/15 lbs
Behind Neck Press - 4x15/12/10/10 95/115/125/125 lbs
Dumbbell Side Laterals - Ran The Rack 40-5 lb dumbbells (static hold on last set)
Standing Calf Raise (leaning backwards) - 3x21 body weight

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
1/2 cup 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
1/2 cup rice

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

[Ben_the_builder]

Thursday December 13th 2012

Weight: 221 lbs (gaining)

Leg day

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

Legs:
Leg Extensions - 4x25/20/20/15 220/257.7/270/50 lbs (last set one legged)
-Super set with-
Life Fitness Seated Leg Curls - 4x12/12/12/12 90/100/110/35 lbs (last set one legged)
Front Squats - 4x30/20/15/25 135/185/225/135 lbs
-Super set with-
Stiff Leg Deadlifts - 4x25/20/15/12 115/135/165/185 lbs

Great workout today. The Leg Extension machine at my gym maxes out at 220 lbs. I found all the extra weights I could and still got 20 reps.

Cardio:
Walking (fasted) - 20 minutes

Diet:

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

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

Meal #3
1 egg
5 egg whites
1 cup 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
1 cup rice

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

[Ben_the_builder]

Friday December 14th 2012

Weight: 221 lbs (gaining)

Arm day

Abs:
Twists - 1x25
Ball Crunch - 1x50

Arms & Calves:
Dumbbell Preacher Curls - 4x8 30 lb dumbbells (Blood Starved)
Rope Pressdowns (on lat tower) - 4x10 50 lbs (Blood Starved)
Barbell Curls - 4x15/10/10/6 75/90/100/110 lbs (PR)
-Super set with-
Dips - 4x15/15/10/15 BW/35/70/BW lbs (PR)
Concentration Curls (reverse grip) - 3x15/10/10 15/20/20 lb dumbbell
-Super set with-
Lying Dumbbell Triceps Extensions (cross body) - 3x15/12/8 20/25/30 lb dumbbell
Standing Calf Raise - 3x12 pin #15

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
1 cup 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
1 cup rice

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