Ben_the_builders training & diet journal

[Ben_the_builder]

Hello everyone my name is Ben Whitney. I am an amateur bodybuilder aspiring to go pro in the IFBB someday. Eventually I hope to get sponsored by a great company and be able to live off of bodybuilding. If you have any questions/ comments please feel free to share. Thank you for following along!

***Wednesday August 1st 2012***

233 lbs (+18 since April 2nd)

Back day

Abs:
Crunch - 1x50
Reverse Crunch - 1x25
Oblique Twists - 1x25

Back:
Wide Grip Pulldowns (underhand) - 4x15/12/10/8 180/210/220/240 lbs (PR)
Barbell Rows - 4x15/15/7/12 275/295/365/225 lbs (PR) (last set underhand grip)
Hammer Strength Low Row Machine - 4x20/18/15/11 230/250/270/380 lbs (PR)
-Super set with-
Close Grip Pull Ups (underhand) - 4x6 body weight
Machine T-Bar Rows - 4x15 45 lbs
-Super set with-
Straight Arm Pulldowns - 4x15/15/12/12 70/70/70/70 lbs (2 sets normal, 1 wide grip, 1 close)
Hyperextensions - 3x12 body weight

Had a great workout today. I stretch before and after training (active stretching before and static stretching after) I just dont add that in my journal. On my ab moves they are just body weight unless otherwise noted. PR stands for personal record. I try to do heavy and lighter training on back days. On my heavier moves I can still feel the muscles working but I am using looser form. On the ligther moves I am using super strict form and feeling every bit of the movement.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice mix (half brown, half white)

Meal #4
2 eggs
4 egg whites
2 cups rice mix

Meal #5
8 oz 93/7 lean ground beef
1 cup broccoli/ cauliflower mix
2 cups salad greens

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

[Ben_the_builder]

Thursday August 2nd 2012

231 lbs (+16 since April 2nd)

Shoulder day

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

Shoulders, Traps & Neck:
Smith Machine Military Press - 4x12/10/3/4 225/235/275/260 lbs (PR)
Hammer Strength Machine Side Laterals - 3x15/8/10 70/120/120 lbs (PR)
-Super set with-
Cable Side Laterals (behind back) - 3x15/10/10 10/15/20 lbs (PR)
Barbell Front Raise - 3x12/10/10 80/85/85 lbs (PR)
-Super set with-
Incline Dumbbell Rear Laterals - 3x15/10/10 60/70/75 lb dumbbells (PR)
Upright Rows - 4x10/10/8/6 135/140/145/155 lbs (PR)
-Super set with-
Neck Machine - 4x11 65 lbs (PR)

Great workout today. My gym has a machine made just to work your neck. My delts are getting bigger and rounder all the time but I still need a lot more upper body width. All in due time =)

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice mix (half brown, half white)

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
2 cups rice mix

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

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

[pastorpritch]

well hey!
Subbed and following!
Things are well here, just trying to focus on the diet. I need to eat more!

[Ben_the_builder]

Tell me about it. I added about 600 calories to my diet yesterday and still lost almost a pound lol.

[TeamDymatize]

Nice! Ben kept a great log during our Elite Ambition Transformation Challenge and I'm sure this will be no different. He has a lot of info to share!

[Ben_the_builder]

Thank you Team =)

[Ben_the_builder]

Friday August 3rd 2012

232 lbs (+17 since April 2nd)

Arm day

Abs:
Ball Crunch - 1x25
Oblique Twists - 1x25

Arms & Calves:
Cable Drag Curls (fat bar) - 4x10 60 lbs (Blood Starved)
Pressdowns (fat bar) - 4x10 80 lbs (Blood Starved)
EZ Bar Curls - 4x12/10/10/10 95/115/115/115 lbs (2 sets normal, 1 wide grip, 1 close)
-Super set with-
Decline Triceps Extensions (neutral grip bar) - 4x15/15/12/6 75/95/105/125 lbs (PR)
Machine Preacher Curls (plate loaded) - 4x15/15/12/12 35/45/55/55 lbs
-Super set with-
Dumbbell Overhead Triceps Extensions (one handed) - 4x15/12/10/10 20/25/30/30 lb dumbbell
Preacher Wrist Curls (regular) - 3x10 40 lbs (PR)
-Super set with-
Preacher Wrist Curls (reverse) - 3x10 40 lbs (PR)
Standing Calf Raise - 3x6 pin #22
-Super set with-
Seated Calf Raise - 3x6 260 lbs (PR)

Cardio:
Elliptical - 10 minutes

Another great workout today. Blood Starved is where you hold your arms up above your head in between sets. You do all your sets back to back with only 30 seconds rest between them (like FST-7). Once you put your arms down when you finish you get a crazy pump when the blood moves back into your arms. I did not train on Monday so I had to improvise my schedule this week. Usually when that happens I take out my leg day (my thighs are quite a bit more advanced then the rest of my physique so I can afford to). So I did four days of upper body work in a row. I thought my arms might be too tired for a good workout today but that was not the case luckily. In the last four or five weeks I have lost about ten pounds or so. That had me worried for awhile but I measured my arms today and in that same amount of time I have added over 1/2 inch to them. My arms are one of my trickier body parts to progress so if they are growing I doubt I am losing any muscle.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice mix (half brown, half white)

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
2 cups rice mix

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

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Animal Rage
4 Vasotropin
10 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Monday August 6th 2012

235 lbs (+20 since April 2nd)

Chest day

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

Chest & Calves:
Incline Cable Fly's - 4x15/15/10/10 15/15/20/20 lbs
Decline Bench Press - 4x15/6/6/15 225/275/275/225 lbs
Smith Machine Incline Press (guillotine reps) - 4x8/8/15/15 185/185/135/135 lbs
Dumbbell Fly's - 4x15/12/10/10 40/45/47.5/50 lb dumbbells
-Super set with-
Incline Dumbbell Pullovers - 4x16/13/11/9 90/95/100/105 lb dumbbell (PR)
Calf Raise (on Angled Leg Press machine) - 6x20 180 lbs (2 sets normal, 2 toes in, 2 toes out)
Tibialis Raise (on Angled Leg Press machine) - 2x20 90 lbs

Good workout today. Guillotine reps are where you bring the bar down right to your neck on each rep instead of to your chest. On the Calf Raises I did two triple sets, each one consisting of one normal, one toes in and one toes out.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

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

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

[Ben_the_builder]

Tuesday August 7th 2012

233 lbs (+18 since April 2nd)

Back day

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

Back:
Wide Grip Pulldowns (neutral grip) - 4x15/12/10/9 180/210/220/240 lbs (PR)
T-Bar Rows - 4x15/15/15/8 225/250/260/300 lbs (PR)
Dorian's - 4x15/10/6/15 135/185/225/135 lbs (PR)
-Super set with-
Hammer Strength Machine Pulldowns (facing backward) - 4x15/15/8/15 90/110/140/90 lbs
Smith Machine Barbell Rows - 4x12/12/12/12 135/140/145/150 lbs (PR)
-Super set with-
One Handed Pulldowns - 4x15 15 lbs
Hyperextensions - 3x12/10/10 10/25/25 lbs

Awesome workout today. The weight listed on the T-Bar Rows does not include the bar (I do corner T-Bar Rows). Dorian's are behind the back upright rows.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

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

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

[pastorpritch]

Great workout man, awesome PRs!!
Might have to look up those "Dorian's", I don't quite get it

[Ben_the_builder]

Thanks Pastor. I call them Dorian's because Bill Pearl tought them to me and that is what he calls them. The first time he saw them being done was when he saw Dorian Yates doing them in a gym one day. Basically you put yourself in the position to do behind the back barbell shrugs but then you pull the bar up towards your head. They are just behind the back upright rows.

[Ben_the_builder]

Wednesday August 8th 2012

234 lbs (+19 since April 2nd)

Shoulder day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Shoulders, Traps & Neck:
Seated Dumbbell Press - 4x15/12/10/8 85/90/95/100 lb dumbbells
Hammer Strength Machine Side Laterals - 3x15/10/8 70/120/130 lbs (PR)
-Super set with-
Overhead Dumbbell Side Laterals - 3x15/12/12 25/35/40 lb dumbbells (PR)
Machine Rear Laterals - 3x15/10/6 60/80/100 lbs (PR)
-Super set with-
Steering Wheel Front Raise - 3x14 45 lbs (PR)
Cable Upright Rows - 3x15 155 lbs (PR)
-Super set with-
Neck Machine - 4x12 65 lbs (PR)

Another awesome workout today. My shoulders have been feeling a bit tired recently so I did not go for a PR on my Dumbbell Presses today (current PR is 8 reps with the 105's). Overhead Dumbbell Side Laterals are where you hold a pair of dumbbells with palms facing up. You start with your upper arms paralell to the floor and bring them together over your head like you were clapping. My gym does not have a rear delt machine so I just use the Pec Deck for that. Steering Wheel Front Raises are where you hold a weight plate in both hands and you turn the plate to one side, then to the other side on the next rep (like you were turning a steering wheel). I count one rep as done after I have turned with both hands (so technically I raised it 28 times but consider it 14 reps).

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
4 oz 93/7 lean ground beef
4 oz chicken breast
1 cup stir fry veggies
2 cups salad greens

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

[Ben_the_builder]

Thursday August 9th 2012

234 lbs (+19 since April 2nd)

Leg day

Abs:
Life Fitness Seated Machine Crunch - 4x12 90 lbs
Oblique Twists - 1x25

Legs:
Sissy Squats - 4x30/25/20/20 BW/25/35/35 lbs
-Super set with-
Hammer Strength Seated Leg Curls (plate loaded) - 4x30/20/15/12 45/70/80/90 lbs
Angled Leg Press - 4x30/25/20/15 360/450/540/630 lbs
Barbell Hack Squats - 4x15 135 lbs
Lying Leg Curls - 4x12 90 lbs (2 sets normal, 1 feet close, 1 feet wide)

Great workout today. Sissy Squats are where you stand up on your toes, lean back and squat down (holding onto something of course so you dont fall). Barbell Hack Squats are basically just behind the back Deadlifts.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

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

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

[Ben_the_builder]

Friday August 10th 2012

235 lbs (+20 since April 2nd)

Arm day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Arms & Calves:
Cable Drag Curls (fat bar) - 4x10 60 lbs (Blood Starved)
Pressdowns (rope attachment) (done on lat tower) - 4x10 50 lbs (Blood Starved)
Dumbbell Curls - 4x10/10/6/6 45/45/50/50 lb dumbbells
-Super set with-
Skullcrushers - 4x15/12/10/10 70/80/90/90 lb dumbbell (PR)
Reverse Grip Concentration Curls - 4x15/12/8/8 20/25/30/30 lb dumbbell (PR)
-Super set with-
Dumbbell Lying Triceps Extensions - 4x15/12/8/8 25/30/35/35 lb dumbbells (PR)
Standing Calf Raise - 3x7 pin #22
-Super set with-
Seated Calf Raise - 3x7 260 lbs (PR)

Awesome workout today, had a great pump. I usually have a hard time feeling Dumbbell Curls in my biceps well when I go heavy but I felt them good today. I did Rope Pressdowns on the lat tower today so I could get a longer range of motion to spread the rope out more at the end of each rep. I believe I call Skullcrushers a different exercise then most people do. I did the move where you hold a big dumbbell in both hands and do reps with it behind your head.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

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

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 glucosamine
1 scoop Animal Rage
4 Vasotropin
10 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Monday August 13th 2012

238 lbs (+23 since April 2nd)

Chest day

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

Chest & Calves:
Cable Crossover - 4x20/15/10/10 15/20/25/25 lbs
Incline Dumbbell Press - 4x15/12/8/12 80/90/105/90 lb dumbbells (PR)
Hammer Strength Wide Chest Machine - 4x20/12/10/20 180/270/365/180 lbs (PR)
Incline Dumbbell Fly's - 3x15/12/10 45/50/60 lb dumbbells (PR)
-Super set with-
Dumbbell Pullovers - 3x15/15/8 90/90/105 lb dumbbell (PR)
Calf Raise (on Angled Leg Press) - 6x21 180 lbs (2 sets normal, 2 toes in, 2 toes out)
Tibialis Raise (on Angled Leg Press) - 2x21 90 lbs

Awesome workout today, felt strong. My chest and shoulders are growing quickly at the moment so I am gonna cut down some of the volume on them to focus more on back and arms.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz 85/15 lean ground beef
1 cup broccoli/ cauliflower mix
2 cups salad greens

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

[Ben_the_builder]

Tuesday August 14th 2012

236 lbs (+21 since April 2nd)

Back day

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

Back:
Wide Grip Pulldowns - 4x15/12/10/6 180/210/220/250 lbs (PR)
Barbell Rows - 4x18/15/8/18 275/315/365/275 lbs (PR)
Cable Rows - 4x20/15/12/8 220/240/260/305 lbs (PR)
-Super set with-
Rope Pulldowns - 4x15/15/12/10 120/120/140/160 lbs (PR)
Smith Machine Barbell Rows - 4x12 135 lbs
-Super set with-
Machine Pullovers - 4x15/12/10/8 120/130/140/150 lbs (PR)

Another great workout, feeling strong again today. The weight stack on the lat tower maxes out at 250 lbs. The weight stack on the cable row station maxes out at 300 lbs. When I do Rope Pulldowns I lean back pretty far (it's almost more of a rowing position) and I use the rope so I can get a further range of motion. I do the Smith Machine Barbell Rows standing on a bench and going light so I use perfect form and really feel the muscles working. Here is a pic of the loaded barbell I used on my heaviest set of Barbell Rows.

001zxc.JPG

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats
frozen berries

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz chicken breast
1 cup Mediterranean blend veggies
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 CLA
3 glucosamine
1 scoop C4
1 scoop Xtend
6 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Wednesday August 15th 2012

235 lbs (+20 since April 2nd)

Shoulder day

Abs:
Ball Crunch - 1x50
Cable Knee Raise - 1x30 15 lbs
Oblique Twists - 1x25

Shoulders, Traps & Neck:
Hammer Strength Machine Press - 4x14/12/11/6 230/250/270/320 lbs (PR)
Hammer Strength Machine Side Laterals - 3x15/11/9 80/120/130 lbs (PR)
-Super set with-
Dumbbell Side Laterals - 3x10 30 lb dumbbells (1 palms facing forward, 2 palms facing backward) (PR)
Face Pulls - 3x16 100 lbs (PR)
-Super set with-
Barbell Front Raise - 3x10/11/12 85 lbs (PR)
Cable Upright Rows - 3x16 155 lbs (PR)
-Super set with-
Neck Machine - 4x13 65 lbs (PR)

Cardio:
Elliptical - 15 minutes

Great workout today. The two Hammer Strength machines I used today are plate loaded and unilateral. The weights listed combine both sides. On my last set of Face Pulls today the clip came loose when I was getting into position to start my set. I use momentum to get it into place easier so needless to say I fell right on my ass lol. No one was around to see it, which was kinda too bad because it was rather funny. The weight stack I used for the Face Pulls maxes out at 100 lbs.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz 85/15 lean ground beef
1 cup Mediterranean blend veggies
2 cups salad greens

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

[Ben_the_builder]

Friday August 17th 2012

236 lbs (+21 since April 2nd)

Arm day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Arms & Calves:
Incline Dumbbell Curls - 4x10 25 lb dumbbells (Blood Starved)
Rope Pressdowns (on lat tower) - 4x10 50 lbs (Blood Starved)
EZ Bar Curls - 4x10 115 lbs (2 sets normal, 1 wide grip, 1 close)
-Super set with-
Lying Triceps Extensions + Close Grip Press (neutral bar) - 4x10+10 95 lbs
Preacher Hammer Curls - 4x10 25 lb dumbbell
-Super set with-
Dumbbell Overhead Triceps Extensions (one handed) - 4x15/12/10/5 25/30/35/42.5 lb dumbbell (PR)
Standing Calf Raise (one legged) - 3x15 body weight
-Super set with-
Dumbbell Seated Calf Raise - 3x10 80 lb dumbbell

Great workout today. On the Dumbbell Seated Calf Raises I sit on the edge of a bench with a block in front of me to put my feet on. I rest a dumbbell on one knee and do reps, then switch to the other leg and repeat.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz 85/15 lean ground beef
1 cup Mediterranean blend veggies
2 cups salad greens

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

[Ben_the_builder]

Monday August 20th 2012

238 lbs (+23 since April 2nd)

Chest day

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

Chest & Calves:
Incline Cable Fly's - 4x15/15/10/10 15/15/20/20 lbs
Decline Bench Press - 4x15/8/7/12 225/275/275/225 lbs
Hammer Strength Incline Press Machine - 4x15/10/8/15 180/270/290/180 lbs (PR)
Decline Dumbbell Fly's - 3x15/12/10 40/45/55 lb dumbbells (PR)
-Super set with-
Around The Worlds - 3x15 10 lb dumbbells
Calf Raise (on Angled Leg Press) - 6x22 180 lbs (2 sets normal, 2 toes in, 2 toes out)
Tibialis Raise (on Angled Leg Press) - 3x22 90 lbs (1 set normal, 1 toes in, 1 toes out)

Awesome workout today. Not much to say about it besides that I guess =)

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz 85/15 lean ground beef
1 cup stir fry veggies
2 cups salad greens

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

[Ben_the_builder]

Tuesday August 21st 2012

236 lbs (+21 since April 2nd)

Back day

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

Back:
Wide Grip Pulldowns (neutral) - 4x15/12/10/7 190/210/220/250 lbs (PR)
Dumbbell Rows - 4x21/21/21/21 125/125/100/100 lb dumbbell (PR)
Dorian's - 4x15/12/12/7 135/185/185/225 lbs (PR)
-Super set with-
Hammer Strength Machine Pulldowns - 4x15/12/12/12 90/100/100/100 lbs
Smith Machine Barbell Rows - 4x12 135 lbs
-Super set with-
Straight Arm Pulldowns - 4x15 60 lbs

Another great workout today. On the Dumbbell Rows I purposely went lighter on the last two sets to get a better contraction. On the Hammer Strength Machine Pulldowns I kinda stood off to the side of the machine with one leg on the bench and one on the ground to hit my back from a different angle.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz 85/15 lean ground beef
1 cup stir fry veggies
2 cups salad greens

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

[Ben_the_builder]

Wednesday August 22nd 2012

236 lbs (+21 since April 2nd)

Shoulder day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Shoulders, Traps & Neck:
Smith Machine Military Press - 4x12/8/5/10 225/245/275/225 lbs (PR)
Dumbbell Side Laterals - 3x12/9/15 40/50/15 lb dumbbells (PR) (last set super slow reps)
-Super set with-
Cable Side Laterals (one handed, behind back) - 3x12 15 lbs
Incline Barbell Front Raise - 3x10 40 lbs (PR)
-Super set with-
Cable Rear Laterals (one handed, no attachment) - 3x15/11/11 10/15/15 lbs (PR)
Dumbbell Upright Rows - 3x15 40 lb dumbbells (PR)
-Super set with-
Neck Machine - 4x14 65 lbs (PR)

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

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz 85/15 lean ground beef
1 cup broccoli
2 cups salad greens

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

[Ben_the_builder]

Thursday August 23rd 2012

237 lbs (+22 since April 2nd)

Leg day

Abs:
Life Fitness Seated Machine Crunch - 4x12 90 lbs
Oblique Twists - 1x25

Legs:
Standing Leg Curls - 4x20/15/15/10 50/70/70/90 lbs (PR)
-Super set with-
Hammer Strength Leg Extensions (plate loaded) - 4x20/15/15/10 90/140/140/180 lbs (PR)
Squats - 4x31/21/16/11 225/275/315/405 lbs
Reverse Hack Squats - 4x25/20/15/15 90/180/270/360 lbs

Good workout today. Usually I do one more exercise than I did today but I ran low on time. Standing Leg Curls were done on the Leg Extension machine, my gym does not have a Standing Leg Curl machine

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
2 cups 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 CLA
3 glucosamine
1 scoop Animal Rage
1 scoop Xtend
6 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Friday August 24th 2012

239 lbs (+24 since April 2nd)

Arm day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Arms & Calves:
Cable Drag Curls (fat bar) - 4x10 65 lbs (Blood Starved)
Rope Pressdowns (on lat tower) - 4x10 52.5 lbs (Blood Starved)
EZ Bar Curls - 4x15/11/11/6 95/115/115/125 lbs (PR) (2 sets normal, 1 wide grip, 1 close grip)
-Super set with-
Incline Triceps Extensions (neutral bar) - 4x15/12/8/8 95/115/125/125 lbs (PR)
Reverse Grip Concentration Curls - 4x10 25 lb dumbbell
-Super set with-
Dumbbell Kickbacks - 4x10 45 lb dumbbell
Standing Calf Raise - 3x8 pin #22
-Super set with-
Seated Calf Raise - 3x8 260 lbs (PR)

Awesome workout today, great pump. My arms measured in at 19" today, biggest they have ever been.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
2 cups 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 CLA
3 glucosamine
1 scoop Animal Rage
1 scoop Xtend
6 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Monday August 27th 2012

237 lbs (+22 since April 2nd)

Chest day

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

Chest:
Pec Deck - 4x15 70 lbs
Incline Bench Press - 4x15/10/7/1 205/225/250/275 lbs (PR)
Hammer Strength Wide Chest Machine - 4x21/13/8/21 180/270/370/180 lbs (PR)
Dumbbell Fly's - 4x15/15/12/10 40/45/50/60 lb dumbbells (PR)
-Super set with-
Incline Dumbbell Pullovers - 4x15/15/12/12 90/95/100/105 lb dumbbell (PR)

Another good workout today. I normally do calves with chest but I ran low on time today.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
2 cups rice

Meal #6
4 oz chicken breast
4 oz 93/7 lean ground beef
1 cup Normandy blend veggies
2 cups salad greens

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

[Ben_the_builder]

Tuesday August 28th 2012

235 lbs (+20 since April 2nd)

Back day

Abs:
Crunch - 1x50
Reverse Crunch - 1x25
Oblique Twists - 1x25

Back:
Wide Grip Pull Ups - 4x8 body weight
Barbell Rows (underhand grip) - 4x15/15/15/6 185/205/225/275 lbs (PR)
Cable Rows (overhand grip) - 4x15/15/10/12 220/220/250/250 lbs (PR)
-Super set with-
Close Grip Pulldowns (neutral grip) - 4x15/15/10/10 180/180/210/210 lbs (PR)
Machine Rows (on Hammer Strength Wide Chest Machine) - 4x20/20/15/15 50/50/75/75 lbs (PR)
-Super set with-
Decline Barbell Pullovers - 4x15/12/12/8 75/95/95/115 lbs (PR)

Awesome workout today, had a great mind muscle connection. Today was one of those days where I was "in the zone" for the entire workout. I did the machine rows one hand at a time to get a better squeeze in my lats. I forgot to bring a fork to work to eat my meals with today so I used my car key as a utensil so I could eat. My wife says I am the McGuyver of bodybuilding lol.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
5 oz pasta

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
5 oz pasta

Meal #6
8 oz chicken breast
1 cup Normandy blend veggies
2 cups salad greens

Supplements:
2 multi vitamin/ mineral
1 vitamin D
1 calcium
3 fish oil
3 CLA
3 glucosamine
1 scoop D-Stunner
1 scoop Xtend
6 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Wednesday August 29th 2012

236 lbs (+21 since April 2nd)

Shoulder day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Shoulders, Traps & Neck:
Seated Dumbbell Press - 4x15/12/6/15 85/95/110/85 lb dumbbells (PR)
Smith Machine Wide Grip Upright Rows (one handed) - 3x15/12/8 65/85/105 lbs (PR)
-Super set with-
Overhead Dumbbell Side Laterals - 3x15/12/12 30/35/40 lb dumbbells (PR)
Seated Dumbbell Rear Laterals - 3x15/12/10 35/45/50 lb dumbbells (PR)
-Super set with-
Incline Barbell Front Raise (face down) - 3x15/12/10 45/55/65 lbs (PR)
Behind Back Shrugs - 3x20/15/10 225/275/325 lbs (PR)
-Super set with-
Neck Machine - 4x8 70 lbs (PR)

Cardio:
Elliptical - 10 minutes

Great workout today. My shoulders have been growing quite well recently, now I need to get my back growing just as fast =)

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice

Meal #4 (home made shake)
1 scoop protein
2 eggs
1/2 cup oats

Meal #5
2 eggs
4 egg whites
2 cups 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 CLA
3 glucosamine
1 scoop Fierce
1 scoop Xtend
5 BCAA capsules
4 glutamine capsules

[Ben_the_builder]

Thursday August 30th 2012

237 lbs (+22 since April 2nd)

Leg day

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

Legs:
Hammer Strength Leg Extensions (plate loaded) - 4x20/15/15/10 90/140/160/190 lbs (PR)
-Super set with-
Hammer Strength Seated Leg Curls (plate loaded) - 4x20/15/15/10 45/70/80/95 lbs (PR) (2 sets normal, 1 feet wide apart, 1 feet close)
Smith Machine Squats - 4x25/25/16/17 225/225/315/315 lbs (PR) (2 sets normal, 1 feet wide, 1 close)
Reverse Hack Squats - 4x25/15/12/12 180/360/450/540 lbs (PR)
Lying Leg Curls - One big drop set 120/105/90/75/60/45/30 lbs

Awesome workout today. On the Smith Machine Squats I had my feet out in front of me kinda far to hit more hams.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3
2 eggs
4 egg whites
2 cups rice mix (half white, half brown)

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

Meal #5
2 eggs
4 egg whites
2 cups rice mix

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 CLA
3 glucosamine
1 scoop Launch
1 scoop Xtend
6 BCAA capsules
5 glutamine capsules

[pastorpritch]

Great job on the superset PRs!! I love the feet positioning too, that'll go a long way
I also like your meal plan, really simple. What do you mix your protein shakes with, milk?

[Ben_the_builder]

Great job on the superset PRs!! I love the feet positioning too, that'll go a long way
I also like your meal plan, really simple. What do you mix your protein shakes with, milk?

Thanks Pastor. I mix all my shakes with water. I do drink milk sometimes but not on a regular basis, I do like it though.

[Ben_the_builder]

Saturday September 1st 2012

Weight: 238 lbs

Arm day

Abs:
Ball Crunch - 1x50
Oblique Twists - 1x25

Arms & Calves:
Preacher Curls - 4x20/15/10/10 55/75/85/85 lbs (2 sets normal, 1 wide grip, 1 close)
-Super set with-
Pressdowns (one handed, underhand grip) - 4x20/15/12/12 20/30/40/40 lbs (PR)
Dumbbell Curls - 4x10/10/10/6 50/50/50/55 lb dumbbells (PR)
-Super set with-
Close Grip Bench Press - 4x15/12/6/7 135/185/225/225 lbs (PR)
Cable Hammer Drag Curls (one handed) - 4x12 20 lbs
-Super set with-
Triceps Ladder - 4x15 body weight (2 sets normal, 1 wide grip, 1 close)
Dumbbell Wrist Curls - 6x15 25 lb dumbbell (PR) (2 sets regular, 2 reverse, 2 neutral)
Standing Calf Raise - 3x9 pin #22
-Super set with-
Seated Calf Raise - 3x9 260 lbs (PR)

Good workout today, felt strong.

Diet:

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

Meal #2 (post workout)
2 scoops protein
4 tbs sugar
1 banana

Meal #3 (cheat meal, eaten at two sittings)
4 big cheeseburgers (Jack In The Box)

Meal #4
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 CLA
3 glucosamine
1 scoop 1MR
1 scoop Xtend
6 BCAA capsules
5 glutamine capsules