Ben's Training

[Ben0090]

Week 1
Day 1
Workout A

Morning Weight
58.6kg
Calories
2722

Squats
20kg x 5
35kg x 5
50kg x 5/5/5

Bench Press
20kg x 5
30kg x 5
40kg x 5/5/5

Pendlay Rows
20kg x 8
30kg x 8
40kg x 8/8/8

Face Pulls
15kg x 10/10/10

Calf Raises
25kg x 15/15
Tricep Pushdowns
20kg x 10/10

Notes
First session with pendlay rows, was quite hard, think I'll drop to 35kg.
Used tricep pushdowns because I found it too awkward to do my laying tricep extensions with a bar.

[ItsTiME35]

nice work bro.. pendlays can be a bitch to start off

[Ben0090]

nice work bro.. pendlays can be a bitch to start off

Thanks mate! Yeah they were but I enjoyed them though, looking forward to the next time now!

[TheGymJim]

IN!

Always in on logs by those who receive advice and criticism well and do their research. Good stuff in here man.

2018 LET';S GOOOOOOOOO

[Ben0090]

IN!

Always in on logs by those who receive advice and criticism well and do their research. Good stuff in here man.

Thanks mate that means a lot, and yeah it annoys me when I see novices who ask questions and then ignore experienced lifters when they dont get the answer they want to hear etc, I'm all ears Im here to learn and make real progress the right way.

2018 LET';S GOOOOOOOOO

So excited to see what this year brings... lets gooooooo! haha

[fluidZ]

365 days of MUSKLEZZZZZZ

[Ben0090]

Thursday's calories
2621



Need to focus on water intake

[Ben0090]

Friday's Morning Weight
58.9kg

[Ben0090]

Can see today becoming a very high calorie day probs over 4000 hahaha but can't turn down that kebab and pizza when its on offer, I'm bulking who cares about a bit of fat every now and then

[SteveC80]

Friday's Morning Weight
58.9kg

I think you can have quite a few kebabs before you'll notice

[fluidZ]

jesus dude, eat as many kebabos as ya can!!! 60kg...

making me hungry now...

[Ben0090]

I think you can have quite a few kebabs before you'll notice

jesus dude, eat as many kebabos as ya can!!! 60kg...

making me hungry now...

Yeah thats true, Im heading in the tight direction though

[Ben0090]

Week 1
Day 2
Workout B

Morning Weight
59.0kg
Calories
2786
Workout Length
80 mins (including warmup and stretching)

Paused Squats
20kg x 5
30kg x 5
40kg x 5/5/5

Overhead Press
20kg x 5
30kg x 5/5/5

Romanian Deadlifts
30kg x 8
40kg x 8/8/8

Pullups
BW x 5/5/5

Cable Crunches
20kg x 15/15
Bicep Curls
20kg x 10/10

Notes
Great session, smashed everything.
Building up reps over time on pullups.

[ItsTiME35]

great workout Ben.. well played bro

[Ben0090]

great workout Ben.. well played bro

Thanks mate, loving the paused squats they felt so light and form was great, last rep of last set I sat down there for about 7 seconds lol.

[Ben0090]

great workout Ben.. well played bro

And also, first working set of overhead press felt heavier and awkward, then the last two were super easy. Maybe I'm not warmed up enough and should add in a quick 2 rep set with 25kg or something?

[WolfRose7]

And also, first working set of overhead press felt heavier and awkward, then the last two were super easy. Maybe I'm not warmed up enough and should add in a quick 2 rep set with 25kg or something?

Can always just do more sets with the bar

[Ben0090]

Can always just do more sets with the bar

Yeah thats a shout actually hahah easier than pishing around with 2.5kg plates just for a warmup

[Ben0090]

The hamstring DOMS is real

[Ben0090]

Week 1
Day 3
Workout A

Morning Weight
58.9kg
Food
2840 kcal
162g protein
241g carbs
131g fats
I think I'm eating too much fat, the (slight) majority of my calories tends to come from fat, but I will struggle to change due to my job and severe inconveniences, maybe its okay I dunno, I could use semi skimmed milk instead of full fat but I thought this was good fat, but I use full fat butter I could cut that down because thats a good 40g, then maybe replace with fruit or oat biscuits for more carbs?)
Workout Length
68 mins (including warmup and stretching)

Squats
20kg x 5
30kg x 5
40kg x 3
50kg x 5/5/5

Bench Press
20kg x 5
30kg x 5
40kg x 5/5/5

Pendlay Rows
20kg x 8
30kg x 8
40kg x 8/8/8

Face Pulls
15kg x 10/10/10

Calf Raises
25kg x 15/15
Tricep Pushdowns
20kg x 10/10

Notes
Squats felt solid.
Bench is awkward as the bench press in my gym is absoloutely horrible, the bench is adjustable and is also rock solid, feels awful to get tight and set up, but I'll manage.
Absoloutely smashed pendlay rows, love them.

[pezking7p]

In for massive noob gains.

[MyEgoProblem]

Absoloutely smashed pendlay rows, love them.

Good things going on up in this biatch.. #crew.

The hamstring DOMS is real

Rdls ruin me... hams and adductors cry..

They cry like whiney little bitches the next day.

Its the deep loaded stretch..ugh.

[Ben0090]

In for massive noob gains.

Lets do it feeling great about it all, better than I ever did any time that I got into training before. In this for the long haul now, time to make serious progress

[Ben0090]

Good things going on up in this biatch.. #crew.

Lets gooooooo

Rdls ruin me... hams and adductors cry..

They cry like whiney little bitches the next day.

Its the deep loaded stretch..ugh.

Farted so hard trying to keep everything tight first set I did them lol.

Breathing into my stomach and squeezing everything so hard that it feels like my brain is going to squirt out of my tear ducts but its all good haha!

Hams literally dying for days after

[ItsTiME35]

Lets gooooooo



Farted so hard trying to keep everything tight first set I did them lol.

Breathing into my stomach and squeezing everything so hard that it feels like my brain is going to squirt out of my tear ducts but its all good haha!

Hams literally dying for days after

feels good tho dont it

[MyEgoProblem]

feels good tho dont it

The best....

[ch3v3ll3]

Always sucks to bench on a crappy bench. There's a LOT of crappy benches out there.

Keep up the good work.

[Ben0090]

feels good tho dont it

The best....

Sure does!
Pendlays added to the hamstring doms so much now I struggle to take a **** my legs hurt so bad hahah, but its kind of funny, wont stop me in the gym.
Excited for next session

[Ben0090]

Always sucks to bench on a crappy bench. There's a LOT of crappy benches out there.

Keep up the good work.

It really does suck

Thanks mate

[Ben0090]

Monday

Morning weight
59.6kg
Food
2732kcal
153g protein
264g carbs
113g fats