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Ben_the_builder's training & diet journal

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  • Ben_the_builder's training & diet journal

    Hello everyone my name is Ben Whitney. I am an amateur bodybuilder aspiring to go pro in the IFBB someday and get sponsored by a good company so I can live off of bodybuilding someday. If you have any questions or comment please feel free to post them here or PM me, thank you for following along!

    ***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
    "The word you are looking for gentlemen, is incredible" - Master Shake

  • #2
    Good to see you here man, good bunch of people and you can end up learning a fair bit too.

    Will be following along and checking in from time to time, hope you're having a good weekend mate JIM.

    Comment


    • #3
      Thanks Jim glad to have you along.
      "The word you are looking for gentlemen, is incredible" - Master Shake

      Comment


      • #4
        Post up your supplementation!

        Comment


        • #5
          Originally posted by Ben_the_builder View Post
          Thanks Jim glad to have you along.
          No worries man. Do you normally train over the weekend? What kind of training programme/split are you following right now?

          Comment


          • #6
            I usually just train Monday through Friday. I train with relatively high volume and do mostly straight sets. I will superset my isolation moves pretty often though. I'm currently mass gaining and my split is as follows.

            Monday - Chest & Calves
            Tuesday - Back
            Wednesday - Shoulders & Traps
            Thursday - Legs
            Friday - Arms & Calves

            I do abs every training day and cardio kinda at random (usually done after lifting). I will have to look at your training log closer, I'm always curious to see how other serious people train.
            "The word you are looking for gentlemen, is incredible" - Master Shake

            Comment


            • #7
              Welcome to the MD Member's Training Journal Section Ben! The Joker, AustinBicep and myself are your forum leaders. Let us know if you need anything, looking forward to following your log.
              https://www.facebook.com/DavidLeesMPD
              https://www.facebook.com/Ripped2ShredsPhysiques

              Comment


              • #8
                This statement is true.^
                Not Everything. Not Yet.

                Comment


                • #9
                  Thank you gentlemen
                  "The word you are looking for gentlemen, is incredible" - Master Shake

                  Comment


                  • #10
                    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
                    "The word you are looking for gentlemen, is incredible" - Master Shake

                    Comment


                    • #11
                      Nice to see someone other than myself training their tibialis haha !! Damn, you take a lot of supplements man

                      4 x tbsp of sugar in your Post WO shake, whoa. How come? Seems a little excessive IMO. Keep up the good work with your training JIM.

                      Comment


                      • #12
                        Thanks Jim. I work my neck and forearms directly most of the time too. I dont like leaving any body part out. I put the sugar in my post workout shake to get fast digesting carbs (4 tbs is equal to about 60 grams of carbs). I'm sure a carb powder would get into my system faster but probably only a few seconds difference. I would rather buy a bag of sugar for $2 or $3 instead of a container of Vitargo or whatever for $50 or $60.
                        "The word you are looking for gentlemen, is incredible" - Master Shake

                        Comment


                        • #13
                          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. Dorian's are just behind the back upright rows. Bill Pearl calls them that and he is the one who showed me that exercise. The first time he saw them being done was by Dorian Yates in the gym one day, so that's how the name came about. When I was doing the Smith Machine Barbell Rows I stood on a bench and made sure I felt each rep well in my back.

                          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
                          "The word you are looking for gentlemen, is incredible" - Master Shake

                          Comment


                          • #14
                            Originally posted by Ben_the_builder View Post
                            Thanks Jim. I work my neck and forearms directly most of the time too. I dont like leaving any body part out. I put the sugar in my post workout shake to get fast digesting carbs (4 tbs is equal to about 60 grams of carbs). I'm sure a carb powder would get into my system faster but probably only a few seconds difference. I would rather buy a bag of sugar for $2 or $3 instead of a container of Vitargo or whatever for $50 or $60.
                            I understand where you're coming from with regards to the price, I'm just thinking of the massive insulin spike (due to the high glycemic load of the sugar) which won't be overly good for you long term. How about blending some fruit into the shake instead? Packed full of antioxidants, phytonutrients, fibre, minerals as well as sugars that are slower released and metabolised by the body. Probably the best couple that I think that could work well for you would be:

                            2 x bananas = about 50g carbs
                            2 x mangoes = about 70g carbs

                            Just my 2c mate, just thought I'd throw it out there. Hope you are having a good week

                            Comment


                            • #15
                              I'm glad Jim chimed in here...I was thinking that the meal plan you are following is quite interesting.
                              https://www.facebook.com/DavidLeesMPD
                              https://www.facebook.com/Ripped2ShredsPhysiques

                              Comment

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