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
***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
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