Benn's 2013 Comp prep (3DMJ)

[Bbeasley89]

It's all about the experience.. Definitely things you can apply next time round.

So true mate

Morning weight 77.1kgM
acros 45F 175C 245P
Cardio - 450kcal

Wasn't supposed to train today but screw that - squats in the morning!

55x12
85x10
105x6
115x3
115x4

Nap for a couple of hours when I got home after work then big cardio session and felt like doing upper hyper after what the hell! 
Chest press 3x6-10

Db row
34kgx12ea
42kgx10ea x2

Hs incline press
40x12
70x9
70x6

Reverse grip pushdowns -3x10

Incline bench db curls
 8x12
12kgx10, 8, 8

Side lateral raises
10kgx 12, 14, 12

Killing it! Time for some low carb solo!

[boxteross]

Any updates bud?? How are you feeling?

[Bbeasley89]

Any updates bud?? How are you feeling?

Sorry man! Things been busy and prep has been rough first warmup show this Saturday though pretty excited!!

Weight is sitting around 167 glutes are showing lines things coming in which is good to see had a few bad days and a couple of binges but nothing that will detract from my course. Here's a couple of pics from a week or so ago




Will update with some pics from the show on Saturday!

[boxteross]

Sorry man! Things been busy and prep has been rough first warmup show this Saturday though pretty excited!!

Weight is sitting around 167 glutes are showing lines things coming in which is good to see had a few bad days and a couple of binges but nothing that will detract from my course. Here's a couple of pics from a week or so ago


Will update with some pics from the show on Saturday!

Looks like your in a good place.. thick and vascular. Only gonna get better from here mate keep pushing!

[lukamura]

Looking thick and full, show them glutes. NO HOMO.

[boxteross]

Yeew way to go bro! Only the beginning.. Big things to come

[Bbeasley89]

Yeew way to go bro! Only the beginning.. Big things to come

Thanks brother!!

Yeah won my class at the dubbo show! Was so stoked I teared up on stage didn't actually believe it! Was a great day but I'm staying focused as I know I can bring better conditioning for my next shows! Here's a few pics though! I'm 56

[lukamura]

Can't say much from pics Glad you win though, keep on going. Hoping for a better quality pics.

[Bbeasley89]

Can't say much from pics Glad you win though, keep on going. Hoping for a better quality pics.

Here's some better ones cheers man!

[lukamura]

Yeah, you were the most conditioned on the stage most likely. Congrats on the achievement once again, when the next show?

[Leanripped]

Good job!! Your upper body is looking much thicker since the first few weeks. Great quads too!! I'll be checking in.

[sculpt07]

Congrats ben great to have a fellow 3dmj athlete up there both taking our classes.
Just goes to show how good these coaches are and if you put in the work it does pay off. See you in a few weeks mate. I will be a little less ripped but there for support haha

Kill these next 2 weeks and you will have another trophy dude

Nick

[Bbeasley89]

Yeah, you were the most conditioned on the stage most likely. Congrats on the achievement once again, when the next show?

thanks mate its on the 22nd so like 10 days now! i'm amped!

Good job!! Your upper body is looking much thicker since the first few weeks. Great quads too!! I'll be checking in.

thanks mate appreciate it

Congrats ben great to have a fellow 3dmj athlete up there both taking our classes.
Just goes to show how good these coaches are and if you put in the work it does pay off. See you in a few weeks mate. I will be a little less ripped but there for support haha

Kill these next 2 weeks and you will have another trophy dude

Nick

thanks man was awesome getting on stage with you! great day goes to show how good the 3dmj coaching really is! look forward to seeing you at filex man!

[jaredmus]

nice job man, back looks shredded keep on pushing

[Bbeasley89]

nice job man, back looks shredded keep on pushing

Thanks mate!

Been really slack updating this thread so sorry for anyone following!

Had camp with Layne Norton yesterday was an awesome day meeting him and a whole lot of guys and girls from team norton! Everyone really chilled and friendly just a great day of lifting, laughs and pbs's!

Watching layne deadlift 275kg for a set of 6 was inspiring to say the least!

My next show is this Sunday 11 guys in my class so should be a great day! Only doing one more show after this one pretty keen to smash the rest of it and get my offseason pumping. Keen to get strong and prepare for next pl meet in November.

[Bbeasley89]

Latest Vlog


Ryan Doris! definitely worth following!

[Bbeasley89]

Quick update before the show Sunday not shredded but I'm happy with what I've achieved

[lukamura]

Matter of 3-4 weeks to get the last fat off the glutes, back looks incredibly shredded though.

Impressive progress and shredds.

[Bbeasley89]

Wow been really slack here

Competed on sunday in two divisions mens intermediate and open class 3. Was feeling confident with the intermediate lineup till the last minute before going on stage where the top 3 (huge ripped guys) all rocked up lol. turned to the bloke behind me and said 's#!t' he just nodded and we laughed. Was a great day though they worked us hard on stage felt like I was up there forever, and got back to find I only had 15mins to get ready for my next class which they had us up on stage for even longer I was exhausted!

few pics I got from video a mate took not very good quality but unfortunately all I've got








so yeah 11 in that class so think I may have made top 5 or so but no idea really till the results come out!

Starting reverse dieting now - still doing two more shows but for my health I have to get my metabolism back and kicking so my conditioning will likely be very similar for them.

So Eric has put me back to 55F 235C 250P with one weekly refeed carbs to 375, be interesting to see how my body reacts reverse dieting will be tough but I want to make the most of my metabolism and do this offseason right and stay lean!

Forgot to post yesterday's workout - upper strength - starting light so I can really follow progression with all lifts again

Incline db press
30x5 x3

Bb row
85x6 x3

Mil press
45x6 x3

Lat pd close grip
90x6 x3

Skull crush
35x6x 2

Bb curl
35x6 x2

And today's lower strength

Squats
110x5 x3

Rdl's
130x6 x3

Seated calf raise
70x6x3

Decline sit-ups 2 x10

Lying leg curls 3x10
Leg ext 3 x15

Cardio 400 kcal

[boxteross]

Wow been really slack here

Competed on sunday in two divisions mens intermediate and open class 3. Was feeling confident with the intermediate lineup till the last minute before going on stage where the top 3 (huge ripped guys) all rocked up lol. turned to the bloke behind me and said 's#!t' he just nodded and we laughed. Was a great day though they worked us hard on stage felt like I was up there forever, and got back to find I only had 15mins to get ready for my next class which they had us up on stage for even longer I was exhausted!

few pics I got from video a mate took not very good quality but unfortunately all I've got








so yeah 11 in that class so think I may have made top 5 or so but no idea really till the results come out!

Starting reverse dieting now - still doing two more shows but for my health I have to get my metabolism back and kicking so my conditioning will likely be very similar for them.

So Eric has put me back to 55F 235C 250P with one weekly refeed carbs to 375, be interesting to see how my body reacts reverse dieting will be tough but I want to make the most of my metabolism and do this offseason right and stay lean!

Forgot to post yesterday's workout - upper strength - starting light so I can really follow progression with all lifts again

Incline db press
30x5 x3

Bb row
85x6 x3

Mil press
45x6 x3

Lat pd close grip
90x6 x3

Skull crush
35x6x 2

Bb curl
35x6 x2

And today's lower strength

Squats
110x5 x3

Rdl's
130x6 x3

Seated calf raise
70x6x3

Decline sit-ups 2 x10

Lying leg curls 3x10
Leg ext 3 x15

Cardio 400 kcal

Congrats ben, getting on stage is an achievement in itself that you should be proud of! Have to do what's best for your own health. Hopefully get down to see you at the south coast dude, good luck!

[Bbeasley89]

Congrats ben, getting on stage is an achievement in itself that you should be proud of! Have to do what's best for your own health. Hopefully get down to see you at the south coast dude, good luck!

Thanks mate definitely learned so much from this prep with Eric and the team will make the next one even better! Awesome if you make it to Southcoast man make sure you come say hi if you see me

Finally found a couple of decent pics from Sunday this is the open class I'm on the far right

[Bbeasley89]

So due to a number of factors made the decision not to do anymore shows and end prep for the season.

It's a bit dissapointing but I have to put my outside life and health as a priority, besides I achieved more then I ever dreamed of with a class win and making it into an overall something I am very proud of.

Currently reverse dieting with Eric macros at 55F 275C 250P weight up a lot from a couple of days of binging but going to hit them right on from now and make sure I do this reverse right!

Thanks to everyone here who has followed even if you didn't post appreciate it on to get strong and healthy!!

[TheNaturalOak]

Stronk lurker over here... Thought I would post since you're starting your reverse.
I also watched/enjoyed your vids.

You think you've done a lot of damage to your metabolism? Didnt notice that food got that low or was cardio that high?

Big congrats on the prep! Goodluck with the reverse, plans on the table now its just keeping the cheats down and hit your numbers!
Your coach adjusting cardio for reverse since raising calories?

Cheers

[Bbeasley89]

Stronk lurker over here... Thought I would post since you're starting your reverse.
I also watched/enjoyed your vids.

You think you've done a lot of damage to your metabolism? Didnt notice that food got that low or was cardio that high?

Big congrats on the prep! Goodluck with the reverse, plans on the table now its just keeping the cheats down and hit your numbers!
Your coach adjusting cardio for reverse since raising calories?

Cheers

Hey mate thanks heaps for watching/following! Checked in on you log here and there too good stuff!

Don't think metabolism damaged badly especially compared to last prep - cardio is back to where it was at start of prep just 800kcal/week. This week definitely hasn't been ideal cheated far more then I wante too it's just that obsession for food that takes over not good.. So far today has gone well though and stuck to the plan so just got to keep it up!

[PowerBarbie]

Well well, look who it is!

I'm a little late though given you've already competed now, haha.. But nice work on the first placing and the shows!

Did aussiefirie end up competing??

[Bbeasley89]

Well well, look who it is!

I'm a little late though given you've already competed now, haha.. But nice work on the first placing and the shows!

Did aussiefirie end up competing??

Whoah powerbarbie!! What's happening? And thankyou! Did see your log had a sneaky lurk but forgot to post sorry,

Yeah his show is in 3 weeks this Sunday! Getting excited he should do well if he keeps ontop of posing practice.

You heading to the Southcoast show this year? My mates competing so gonna go check it out for a bit

[lukamura]

Your metabolism is not damaged at all, your caloric intake is pretty high for such a low bodyfat. Hope the reverse goes well.

[Bbeasley89]

Your metabolism is not damaged at all, your caloric intake is pretty high for such a low bodyfat. Hope the reverse goes well.

Thanks man yeah definitely the benefit to a longer prep plan my next one to be more mat ogus style - 40+ weeks - got to build some size first though

[lukamura]

Same mentality over here bro, 3DMJ influenced my gym life pretty much and it all turned for a better mindset and physique. As for now, I'm also cutting - already see some striations on my glutes - like 4-5 weeks more and reversing - will try to stay under 10% BF in the next 2 years, build up some strength (mass will follow) and compete at some show if I happen to find one in Germany, I know there are some but they are quite rare if not I might travel to USA. Now I'm at 30ish week of cutting, F50/C325/P200 (refeed once/twice a week 500-600 carbs) and I'm doing well. Strength happens to drop at pushing movements a bit but few more weeks and I'll regain it fully!

We can co it, broski. Hail 3DMJ.

[Bbeasley89]

Same mentality over here bro, 3DMJ influenced my gym life pretty much and it all turned for a better mindset and physique. As for now, I'm also cutting - already see some striations on my glutes - like 4-5 weeks more and reversing - will try to stay under 10% BF in the next 2 years, build up some strength (mass will follow) and compete at some show if I happen to find one in Germany, I know there are some but they are quite rare if not I might travel to USA. Now I'm at 30ish week of cutting, F50/C325/P200 (refeed once/twice a week 500-600 carbs) and I'm doing well. Strength happens to drop at pushing movements a bit but few more weeks and I'll regain it fully!

We can co it, broski. Hail 3DMJ.

Hellz yeah brother that's awesome keep up the good work I will def follow your log more closely! Pushing movements are my worst when cutting too hoping ill get some strength back now!

Pathetic really can barely bench 35kg dbs (77lb) but was using 55kg dbs for rows no worries today (120lb) I know weight lifted isn't so important for bbing but still annoys me lol.