Benn's 2013 Comp prep (3DMJ)

[Jumpman3210]

Sick physique and awsome progress so far! Not to take anything away from all the other poses, but I like your side mandatory & side tricep pose. Keep griding my dude

[bigryan03]

Some days are just like that man. You gotta know how to take the good with the bad

Not that you've fallen off by any means, but I really dig this vid and have watched it a few times i've had a rough or bad day

[Bbeasley89]

Sick physique and awsome progress so far! Not to take anything away from all the other poses, but I like your side mandatory & side tricep pose. Keep griding my dude

thanks mate appreciate that i've been working on that side symmetry shot a fair bit was absolutely shocking on stage last year lol :P

Some days are just like that man. You gotta know how to take the good with the bad

Not that you've fallen off by any means, but I really dig this vid and have watched it a few times i've had a rough or bad day

thanks for linking that mate needed it after today actually! so far the bad days haven't been too bad - well compared to last year and what I did for prep. Just gotta keep head up, eyes on the prize

Morning weight 80.8 (177.7) - its up but I don't care been sticking to macros and feeling leaner - starting to feel glutes coming in tighter exciting stuff! -
Macros 55F/235C/250P
Lower body strength

Deadlifts
60x8
100x5
140x3
180x1
190 (418lb)x4, 3, 3 - was supposed to get 4 reps for each but my belt was digging into my hips not sure if I have to readjust or if its just too wide anyway kind of lost focus in the midst of this ..
Front squats 80x5, 5, 5

Seated calf raise. -different machine different gym
75x5,5,5

Cable crunch machine
60x10,10,10

Day was alright energy getting pretty low wasn't fun today - feels great to get home know I'm done for another day
- the same amount of food is seeming less by the day find ill have most of my food by afternoon and leave some protein for evening would prefer the carbs to get through work.

[NaturalPursuit]

way to push through low energy levels man!

[Bbeasley89]

way to push through low energy levels man!

Thanks man just gotta blast through sometimes I'm usually amped to deadlift though haha.


Morning weight - 80.4(176.8lb)- went back to old scales new ones stopped working after a day haha. Pretty sure weight isn't moving much due to creatine loading which I've just started being consistent with in the last 10 days or so - I'm definitely looking leaner - new lines and veins appearing so not too worried.

Never been so happy to have my high carb day this prep smashed 200g oats with choc honeycomb protein powder pre workout meal then headed in for upper body hypertrophy.

All db's in lb!

Incline db press
65x10
70x8
70x7


One arm db rows
85x10ea
85x10ea
85x10ea

chest press
65x10
90x7
75x8

Pullups
Bwx8
Bwx6
Bwx7
- I always pause at bottom and do slow negatives

Oh db tri ext
25lbx10ea
30lbx8ea

Incline bench db curls
30lbx10
30x6

Side raises.
30lbx10
30x10

[bigryan03]

Creatine can add quite a bit of weight depending on the person so don't stress it. Also, no need to load..3-5g/day is plenty. Don't stress that scale dude. I did and it made me go nuts! It WILL come down. Trust the process

[Webber91]

Da fuk, you're in Canberra bro?! How have I not seen this haha.

[Bbeasley89]

Creatine can add quite a bit of weight depending on the person so don't stress it. Also, no need to load..3-5g/day is plenty. Don't stress that scale dude. I did and it made me go nuts! It WILL come down. Trust the process

Cheers man yeah sorry by loading I just meant having 5g a day for last couple of weeks - feeling ruined today hi carb day makes no difference now lol. Awesome lifts btw your total should be great at this meet.

Da fuk, you're in Canberra bro?! How have I not seen this haha.

Haha yeah man I was talking to you last year I think on AGJ how goes the store?

[Jumpman3210]

Awsome upper hypertrophy day!

[bigryan03]

I actually find that I feel really good the day after a high carb day. The day of I usually get really hungry and the day prior I tend to feel my worst (last low day of the week).
Thanks cuz! You are going to put up some great numbers too!

[Bbeasley89]

Awsome upper hypertrophy day!

thanks bro!

I actually find that I feel really good the day after a high carb day. The day of I usually get really hungry and the day prior I tend to feel my worst (last low day of the week).
Thanks cuz! You are going to put up some great numbers too!

haha we'll see man just realised I have bought knee sleeves that they probably wont allow as they aren't titan/metal/tk fml lol. might just rock up with them and go without if I get called out on them they are the same neoprene fabric so I don't know.

Morning weight - 81kg -


Sent off my weekly report to Eric this morning, he got back to me around lunch time, he's happy with how everything is looking, thinks I look leaner despite the weight stall, I'm almost positive that this is due to the creatine.

Though despite this he's getting me to take my daily fats from 55g to 45g and protein from 250g to 245g - I suggested taking some from fat and protein. Also getting me to add another 400kcal to cardio weekly so will be getting 1200kcal from cardio weekly plus the HIIT session gahh.

Today was honestly crap no energy felt depressed and like **** all day, too ruined to do legs hypertrophy tonight so going to do as much cardio as I can before bed and hit that gym session at some point tomorrow, hopefully it is a better day.
__________________

[Jumpman3210]

thanks bro!

haha we'll see man just realised I have bought knee sleeves that they probably wont allow as they aren't titan/metal/tk fml lol. might just rock up with them and go without if I get called out on them they are the same neoprene fabric so I don't know.

Morning weight - 81kg -


Sent off my weekly report to Eric this morning, he got back to me around lunch time, he's happy with how everything is looking, thinks I look leaner despite the weight stall, I'm almost positive that this is due to the creatine.

Though despite this he's getting me to take my daily fats from 55g to 45g and protein from 250g to 245g - I suggested taking some from fat and protein. Also getting me to add another 400kcal to cardio weekly so will be getting 1200kcal from cardio weekly plus the HIIT session gahh.

Today was honestly crap no energy felt depressed and like **** all day, too ruined to do legs hypertrophy tonight so going to do as much cardio as I can before bed and hit that gym session at some point tomorrow, hopefully it is a better day.
__________________

I say you take it out on that legs hypertrophy workout by wearing something that shows more of your quads. Get people around you to mire namsayin?

[boxteross]

Awesome progress bro your looking in pretty good nick.. As ryan said dont stress the weight it will come down.. Eric is a smart dude! All the best dude ill keep posted.

[extremenergy3]

Fellow 3DMJ'er half way around the world! Looking beastly in those progress pics. Keep it up!

[Bbeasley89]

I say you take it out on that legs hypertrophy workout by wearing something that shows more of your quads. Get people around you to mire namsayin?

haha will keep that in mind mate

Awesome progress bro your looking in pretty good nick.. As ryan said dont stress the weight it will come down.. Eric is a smart dude! All the best dude ill keep posted.

thanks for following man, yeah trying not to stress about it still makes it frustrating but I know it will all come together over the next few months

Fellow 3DMJ'er half way around the world! Looking beastly in those progress pics. Keep it up!

thanks brother! good to have another 3DMJ'er here!

26/1 -

Morning weight 80.9kg - 178lb


Macros 45F 235C 245P

Work was better today energy low but not as bad as yesterday - trained at home gym so didn't do accessory work just front squats and deads - ruining though pushed hard to the limits wish I filmed the sets.

Front squat
65x10
70 (154lb)x10
70x10

Deadlift
145(319lb) x10
145x10
145x10

Power is out after this crazy storm was insane had to drive through some of it could barely see anything worst I've ever had to drive through. Might aswell throw up what I ate today too

Meal one:
100g oats
40g WPI
80g low fat icecream

Meal 2, 3 and 4
150g basmati rice
150g grilled chicken breast w/dash Tabasco chipotle sauce -amazing btw
150g green beans

Meal 5
Mad little omelette/protein pancake-
4 egg whites
2 whole eggs
16g WPI
50g oats
__________________

[Jumpman3210]

Thumbs up on Chipotle Tabasco. Yes, please post some footage of your lifts next time. Looking great so far mate

[bigryan03]

What sleeves did you get bro?

[Bbeasley89]

Thumbs up on Chipotle Tabasco. Yes, please post some footage of your lifts next time. Looking great so far mate

cheers mate, ordered a little video camera of the bay gonna start getting a few vids of workouts should be good to check form and watch progress.

What sleeves did you get bro?

http://www.ebay.com.au/itm/Neoprene-...item35b4a4e801
these ones man I think i'll be okay was checking on the website today, shiiz gotta get my act together and send off membership form 4 weeks out!

Morning weight - 80.3 (176.6) - near equal low

macros 45F 235C 245P

finished off accessory work on legs hypertrophy today, better late then never. Day off work finally so continued to do 500kcal cardio session, went good still got to do my HIIT session tonight just gathering myself before that one. May post some updated pictures after that things are starting to feel tighter.

Today is 12/14/16 weeks out

Edit: smashed HIIT session thinking tomorrow weigh in will finally break the 80kg's into 70's!

Quick pic as promised - inb4 im paler then Casper haha.

[Jumpman3210]

Mirin!

[Bbeasley89]

Mirin!

Thanks bro things are starting to come together now




Morning weight 80.7 (177.5lb) - bastard crept back up gahh-

Macros 45F 235C 245P

Cardio: 200kcal

Upper body strength
(DBS in lb rest in kg)
Db press
85lbx3
90x3
95x3

Bent over rows
110x4
110x4
110x4

Standing mil press
70x4
70x3
65x4

Lat pd
90x4
95x4
100(full stack)x4

Skull-crushers
55x3
55x3

Bb Bicep curl
50x4
50x4

Good session flat db press felt heavy but still got solid 3 reps with the 95's
Bb rows felt great form was good
Mil press felt strong probably used a bit of leg drive for some of the 70kg reps
Lat pd was different machine at this gym just did all the weight they had still felt nice and heavy.
Pretty sure 55kg is a pb for scull crush for me
Bicep curls went up easier then I was expecting couldn't get more then 2 at 50kg last time so strength is going up this far into prep - loving it!

[Bbeasley89]

Morning weight 80.5 (177.1lb)

Macros 45F 235C 245P

Cardio 200kcal

Day: went well think I've finally sorted my carb timing to get through work - feeling great right now post workout and energy at work was manageable.

Food:
5am -
100g oats
50g WPC
65g diet choc sauce
1 - choc vanilla skinny cow bar - made a ogus cake was awesome -

10am -
300g chicken breast - w taco seasoning and Tabasco chipotle sauce
400g basmati rice
300g green beans

2pm -
150g chicken breast with taco seasoning and Tabasco
200g basmati rice
200g green beans

4pm pre workout - double espresso

Trained lower body strength - pb on squats and rdl's for body weight - squats felt solid as ever.

7pm 20g natty pb w 25g WPI

- also having 10g CGT, 2 fish oil caps, multi vitamin, 5000iu vit D, 2g l-carnatine and 3g daa daily.

Lower body strength

Squats
120x3 (264lb)
125x3 (275lb)
130x3 (284lb)

Rdl's
140x4, 4, 4 (308lb)

Seated calf raise
80kgx4, 4, 4

Cable crunch 3x10

- dont care what the scales say I'm definitely looking leaner feeling super pumped for rest of this prep can't wait to get on stage!

Bring it on!

[Bbeasley89]

Morning weight - 80.2 (176.4lb) - equal prep low!

Macros 45F 235C 245P

Cardio 200kcal

today went well, my thoughts on getting that food timing right have been solidified as energy and mood at work was great, feeling pretty drained and tired now at home but that's fine. Got a mad little hd camera off ebay for $50 so will be looking to get a few lifting vids up.

[sculpt07]

killing it dude! things going nicely here. get some vids up when you get a chance

[Bbeasley89]

killing it dude! things going nicely here. get some vids up when you get a chance

cheers mate heres some now haha

Alright got a pretty big update here so lets get started,

weighed myself this morning - 79.9kg(175.8lb) ! new prep low finally under 80 feels good!
this morning was 200kcal cardio

my refeed day today so macros 45F 375C 250P

Decided to record a vlog style thing of my thoughts and feelings at this point good for me to look back on and hopefully some of you guys find it interesting if it doesn't bore you too much with the nervous rambling haha.

http://youtu.be/vrDs2iYYww0

Trained upper body hypertrophy - was a good session apart from managing to slam my pinkie inbetween two 35lb dumbbells when I was doing side raises hurt like all hell!

incline db press
70lbx8
75lbx6
75x6

single arm db rows
95lbx8ea
105lbx8ea
105lbx8ea

chest press machine
90x7
85x6
80x4

pullups
bwx10
+10kg plate x5
+10kg plate x5

oh single arm db ext
30lbx8ea
30lbx8ea

incline bench db curls
35lbx8
35lbx4 - strength vanished haha

side raises
35lbx8
35lbx8

after this decided it would be a good idea to give a mock meet a go in preparation for the powerlifting comp next month, probably should have done it another time since I was pretty tired after running around all day but pretty happy with numbers I got considering.. went like this

squat
140 - lift (308lb)
145-lift (319lb)
147.5 - fail (324.5lb)

bench
90- lift (198lb)
100 (should have gone to 95.. stupid ego) fail (220lb)
100- fail

deadlift
180 - lift (396lb)
200 -lift (440lb)
210 (462lb)- fail and fail (since I thought id give it another go after it wouldnt budge lol)

here's a vid of the lifts anyway, stuggled with camera positioning so can't see squat depth the best but I'm pretty sure its well below parallel.

http://youtu.be/ko9FsZcRF9o

finally here's a couple of pics just taken along with what i'll be sending to eric tomorrow - seeing big changes this week exciting!

[lukamura]

Looking def. leaner. Killing it.

Btw. mind sharing how much do 3DMJ charge for prepping?

[Bbeasley89]

Looking def. leaner. Killing it.

Btw. mind sharing how much do 3DMJ charge for prepping?

Thanks mate

Think their standard rate is 30 a week cheaper for students I believe...

[Bbeasley89]

morning weight 80.1kg
cardio 100kcal - couldnt find headphones and couldn't focus
macros 45F 235C 245P

day went well eric is happy with past week progress so things are staying the same with regards to macros/cardio (pretty happy with that)

Lower body hypertrophy
all kg.
squats
105x8, 8, 8 - these went great felt strong and powerful/explosive

rdl's 120x8, 8, 8 - didn't have straps so had to put more focus on my grip which I think took away from form but still had no troubles went well.

leg ext - new gym - stackx8, 8
standing calf raise 80x8, 8, 8
lying leg curls 60x8, 8

good workout was sweating like crazy, funny how many people don't seem to and comment on me they probably think i'm on something like dnp lol no just training my arse off!

[Rypt1]

Been lurking. You are making some really nice progress. Keep killing it!

[Bbeasley89]

Been lurking. You are making some really nice progress. Keep killing it!

Thanks mate! Appreciate it thanks for posting

[Bbeasley89]

Morning weight 80.4
Macros 43F 235C 243P

Just cardio today 300kcal smashed that out!

Legs were ruined after working 12hours after those squats yesterday! Survived though haha.

Might go so a light weight session tomorrow see how I'm feeling.