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Author Topic: Ben's road to the 2018 UKDFBA Pro International  (Read 212315 times)
ben-howard
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« Reply #1275 on: June 20, 2018, 08:25:36 PM »

It is mate, and kcals are a fair bit higher than last time overall, not that carbs are ďfat holdingĒ or anything haha

Good lower session today, same style as Mondays upper, was tough!

Squat - 4 warmups
170kg 6, 160kg 8, 150kg 10
Deadlift - 2 warmups
200kg 5, 190kg 7, 180kg 9
Leg press - 405kg 9, 365kg 14
Leg curl - 82.5kg 12,10
Leg extension - 102.5kg 12, 82.5kg 15
Calf press - 240kg - 12, 200kg 14, 160kg 16
Hanging leg raises - +10kg 12, +5kg 15, BW - 20
15min HIIT - Xtrainer l10/l20 45s/15s X15

Squats and deads are a brutal combo but feel great for deadlifts , although slightly weaker

Upper again Friday - confident in these sessions , and enjoying them!
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Toby
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« Reply #1276 on: June 20, 2018, 08:55:54 PM »

Carbs FTW!  Wink
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ben-howard
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« Reply #1277 on: June 25, 2018, 10:13:06 AM »

Definitely mate, Lee always told me i was abit to restrictive on the carbs, he was right (as usual)

A funny old week... (if your eating, donít read)

So Wednesday before and during my session felt real discomfort in my bowel like there was a mass there
Couldnít sit down and pain was getting worse by the hour, went doctors and they said could be an abscess growing and need to get it sorted ASAP (great!) gave me some strong antibiotics and painkillers and said if itís not better by Friday go A&E  and theyíll have to operate...

Well Friday came round and it was worse hard to sleep, walk, couldnít sit atall , time to get this sorted Saturday morning (I stupidly kept going to work .... on a motorbike Thursday and Friday  Lips sealed) - also had a fever all day the body was fighting and could barely keep my head up, I couldnít train no way!

Ok Saturday morning went A and E they took one look and booked me in for an op (general) but had to be Sunday morning as they were packed -

Although the abscess was very much present the fever had calmed down
So thought Iíd sneak in an upper session so I can stay in top of the prep (at this point didnít know if I could recover from the op intkme to keep prepping for the UK pro international in 17 weeks time) so didnít hold back...

Saturday 23rd June - upper (Fridays session)

3 warmups
Bench 120kg 5,5 110kg 6,6 100kg 8 (getting on and off the bench was... interesting)
1 warmup set
Barbell row 105kg 8,8,8,8 100kg 10 - super strict trying not to use lower body atall, really locked in
1 warmup set
Standing B.B. press - 65kg 8,8 60kg 10,8 - couldnít tense glutes so felt abit unsteady but got t done
Pullups - +20kg 8,6 +10kg 10,8 - last felt fired up and really slow and controlled
Dips +50kg 8,8 +40kg 10,10 - focusing on perfect form full rom stretching and squeezing chest and triís
Db curls x2 20kg 10,10,10,10 - these fully pumped my arms!
Lateral raises x2 20kg 10,10,10,10 - focusing on strict form locked in only arms moving, harder than swinging the 26-28kg dbís like Iím used to

1 hour 45mins , took my time when needed making sure not to aggravate the area

Strength was definitely down due to the fever but keeping nutrition on point helped bigtime and a semi productive session!

So went in yesterday morning had to fast from Saturday evening and didnít eat until I came round from the general at 3:30, packed a meal of whey-oats-blueberries-creatine-multivitamin  and managed to get discharged by 8pm which wasnít bad as they forgot to feed me dinner

Got home and Had salmon-brown rice-veg-multivit for my 2nd meal then watched the game that I missed whilst  being under

Last meal at midnight my usual pre bed casein-oats-blueberries-multivitamin

So back to my usual regiment today, got an open wound that needs to be packed daily for 1-2 weeks which wasnít pleasant thismorning but got them to pack it extra tight as gonna waddle to the gym later to hit a lower session, not going to be able to squat or deadlift heavy but may manage smith hack squats, Romanian Deadlifts and hopefully leg press,curl,extension,calf raises and hanging leg raises , and will find a mine k can do HIIT on for the next few sessions even if itís standing at the upper body cycle, but will try the xtrainer first - gonna put an extra tight dressing over the open wound, should keep it all in  Grin wish me luck!

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ben-howard
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« Reply #1278 on: June 25, 2018, 07:21:21 PM »

Today managed a light lower session + HIIT

Pretty happy with todayís session considering less than 24hrs after being under , felt decent but will implement heavy squats/deadlift when I can hopefully in the next 1-2 weeks starting reserved  and building over a few sessions to good loads

Today - lower & HIIT

Seated leg press 200kg 4x20
Smith RDL 120kg 4x10
Leg extension 100k 4x15
Seated leg curl 95kg 4x10
Standing calf raise 150kg 4x12
Hanging leg raises 6kg 4x12
15min HIIT Xtrainer - l16 45s/15s X15 - 232kcals (heart rate upto mid 180ís)

1 hour 45mins

Nutrition on point - not at work this week so activity may be slightly down plus need to rest abit more, if not under 79kg Saturday morning will chip put 25g rice from my lunch to keep things moving




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Toby
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« Reply #1279 on: June 25, 2018, 10:21:27 PM »

I admire the tenacity and desire to not be put off your stride mate but I do wonder whether a little R&R may be wiser - the old one step back to take two steps forward?

I stubbed my toe once, and took a week off  Wink
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SuperSi
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« Reply #1280 on: June 26, 2018, 09:27:38 AM »

Hope you're recovering well, buddy!

As Toby said, incredibly tenacity to just crack on and keep getting the sessions in! I'm sure you will be cautious, but time is on your side comp wise to allow for some recovery if needed. Smiley
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ben-howard
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« Reply #1281 on: June 26, 2018, 08:14:58 PM »

Thanks guys yes maybe cos I was concerned for a minute that things may be over this year I wanted to make sure Iím ok, definitely not gonna be trying any heavy squats/deads in the next week or 2

Today met with Lee and Amy, was great to catch up and managed to get an upper session with Lee too!

Lee pushed me but made sure I wasnít overdoing things 2 days after the op spotting and passing weights to eleviate any pain

Upper-
4 warmup sets
Flat DB press - 55kg 8,6, 52.5kg 6,5, 50kg 6
Pullups- +20kg 8,6 +15kg 7, +10kg 9
Seated hammer press 120k 8, 100k 9,8 80kg 9 drop 40k 7
Seated hammer row 120k 10,10,10,9 drop 80k 8, drop 40k 12
Dips +40k 12,10,10 drop +20k 7, drop BW 12
Ez curls 40k 9,8,8 drop 30k 8
Laterals 17.5k 12,12
Db flyes 20k 12,12
Pushdowns 40k 12,12

90mins

Rest day tomorrow


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ben-howard
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« Reply #1282 on: June 28, 2018, 10:28:23 AM »

Rest day yesterday, back on lower & HIIT today , inching the intensity up as appropriate,
Had to get the session in before my appointment to pack the wound so a 6:30 session

Was happy with it considering, all sets a fair way from failure and focused on working the directed muscle

Lower -
3 warmups
Deadlifts - 160kg 6,6,6,6,6 140kg 8 - all easy sets no belt or real intensity but very happy and should be deadlifting usual weights within a couple weeks with plenty of time to the show
Squat machine -
2 warmup sets
200kg 8,8,6,6,6 (not a fan of these but did the trick and loaded quads well
Seated leg curl 96kg - 10,10,10
Leg extension - 101kg - 10,10,10
Standing calf raise - 150kg 10,10,10,10
Hanging leg raises - 6kg 12,10,10,10

15min x-trainer l14/18 45s/15s X15 - 239kcals - a little up on intensity and keep keep creeping up

1 hour 30mins

Starting to get rid of the painkillers and feeling positive!

Diet is and has beer unchanged still only 400kcal daily below my offseason base diet and currently is ...

Meal 1 - 1 scoop whey-100g oats- 1 banana - 5g creatine - multivitamin
Meal 2- 3 eggs - 50g oats- 1 apple
Meal 3- 150g chicken- 100g rice - large salad - multivit
Meal 4- 150g steak or salmon - 200g sweet potato- 500g veg - multivit
Meal 5- 1 scoop casein - 50g oats- 100g blueberries

Pwo (training days) - 1 scoop whey-50g dextrose-5g creatine

4l water daily, no cheats during prep , refeed once weekly where I add 100g sweet potato to meal 4, 50g pats to meal 2 and 5 (which is my offseason base diet)

Offseason macros (and Sunday during prep)
185p 415c 67f - 3000kcal ish

Currently -
175p 335c 59f - 2600kcal Ish
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ben-howard
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« Reply #1283 on: June 30, 2018, 09:00:12 AM »

A very good upper session to finish the week yesterday, considering the current limitations a productive week of training, with slightly higher frequency to compensate for any reduction in intensity

Iíd say less than a week after the op upper training is at 90% lower 80% and HIIT can be by hard on the xtrainer (no bike)

Upper - 29-6-18

4 warmups
Flat db press 55kg 7,6,6,5,5
1 warmup
T bar row - 90kg 8,8,8,8 80kg 10
Standing press 60kg 10,8,8,8
Pullups - BW - 12,10,10,10
Dips +45kg 10,9,8,8
Db curls 20kg 10,9,8,8
Lateral raises 20kg 12,11,10
Pushdowns 40kg 12,11,10

1 hour 30mins


Thismorning weight- 78.5kg - so a loss of 0.6kg in the last 2 weeks, consistent loss of any week &
Roughly 4.5kg to lose in 16 weeks - not going to lower food this week, so keeping the same but activity will be up on this last week now Iím a little more mobile so will keep momentum going!  Smiley

Training will be X4 next week again as lower sessions wonít be quite 100% but will hit abit more volume and make sure he muscles get stimulated well
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ben-howard
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« Reply #1284 on: July 02, 2018, 12:25:50 PM »

Well rested over the weekend with some quality family time, was ready to test out the big lifts today...

Lower - 2-7-18

Squat - 3 warmup sets and it was evident these felt better than I thought, really had to slow down the movement but a full ROM was comfortable and could explode fairly well from the bottom of the movement, went beltless and slightly higher rep than I usually go, will increase the weights and drop the reps as the sessions progress, I prefer the 5-6 rep range for powerlifts

140kg 8,8,8,8 - felt hard especially beltless, but very happy to be back squatting

Deadlift - 1 warmup
160kg 8,8,8,8 - again beltless, controlling the negative , feeling great!
Leg press - 1 warmup
300kg 12,12,12 - quads were on fire after these! Much lighter than I usually go but Piston like reps picture perfect full ROM and constant tension, was hobbling around after!
Seated Leg curls 96kg 12,12,12 - really get on with this machine (hammer strength) feel every inch of the rep in the hams
Standing calf raise 145k 12,12,12
Hanging leg raises 8kg 12,12,12

15min HIIT - Xtrainer - l14/18 - 45s/15s X15 - 241kcals - a little more progress on this, heart rate getting up to the low 180ís and getting the job done, actually enjoy the challenge

This week will be X4 sessions and next week back down to X3 as intensity and volume per session will be up there again! And will be squatting and deadloftig every lower day, benching and barbell rowing every upper day heavy, then of coarse all the other stuff! - still getting the wound packed daily but hoping by the end of the week will be just healing a cut and get done with that chapter! No more pain relief needed to and feeling healthy and positive!
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ben-howard
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« Reply #1285 on: July 03, 2018, 11:42:14 AM »

Another great upper session thismorning, definitely back to mon-wed-fri next week and look to push on heavy and hard

3.7.18 - upper

4 warmups
Bench - 120kg 5, 110kg 7,6,6 - 120 feeling much heavier than a couple weeks ago
1 warmup
Barbell row - 110kg 8,6,6,6 - all strict and felt a good contraction, hard after deads yesterday
Standing press - 65kg 10,8,7
Pullups +15kg 10,8,8 - great feel in the late after rows
Dips +50kg 10,9,8 - loving these at the moment with lighter body weight
Barbell curls 40kg 10,10,10
Lateral raises 20kg 12,12,12
Supersetted
Pushdowns 40kg 12,12,12

1 hour 35mins - very pleased with thismornings sessions, usually a little weaker when training early but went well

The plan is due to higher frequency this week, heavy hack squat & RDL being the focus Thursday, Friday will be heavy dumbbell bench and T bar rows with all the other stuff in there too

Much more active this week, feel better for it! Canít beat dog walks early morning this time of year!
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ben-howard
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« Reply #1286 on: July 05, 2018, 02:40:17 PM »

Great 2nd lower session of the week this morning 6:30am
- a little more reserved (higher rep, supported movements) than Mondayís session

This is the last of the X4 per week sessions so back to what I enjoy best from Monday - X3 per week, heavy basics only fluff thatís needed (calves,arms,side delts etc)

Lower - 5-7-18

3 warmups
Squat machine - 200kg - 12,8,8,8 - quads felt great, a mixture between a squat and leg press, if frequency was consistently X2 per week per body part this would stay in
1 warmup
Romanian deadlift - 140kg 8,8,8,8 - comfortable, paused the last few reps on each set
Leg extension - 110kg 12,11,10 - was always against these but feel theyíve helped my lower quads this year
Seated Leg curls - 103kg 12,10,10
Standing calf raise - 155kg 12, 165kg 10, 175kg 8 - last year or 2 really slowed these down and focus on calves and feel better than ever
Hanging leg raises - 10kg 12,12,12

15min HIIT - Xtrainer - l14/18 - 245kcals - really like the feel of sprinting in these , may sick with them instead of the bike, also remember last prep doing HIIt on the bike after a session legs would ďrun outĒ and cramp before the end of the HIIT, doesnít happen with a whole body move like xtrainer


Done in 90mins

Food the same as last few weeks, been more active this week, will see what the scales say on the weekend, do feel a fair bit leaner and yesterday felt fatigued through the day, starting to kick in a little now, about right at 15/19 weeks out.

Going out for a ďcurryĒ with family on Sunday, gonna have  tandoori salmon, boiled rice and side salad, to simulate my usual meal but looking forward to it regardless , definitely finding the higher carb lower fat approach much better for cravings, hunger/food focus, hoping to come in fuller with abit more size too with as good condition, definitely look better at this weight than before too, keep working!




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ben-howard
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« Reply #1287 on: July 06, 2018, 01:59:58 PM »

Great final session for the week

Upper - 6-7-18

4 warmups
Flat db press -X2 55kg - 7,7,6,6 - really like the feel of these (Jordan dumbbells)
Tempted to stick with these instead of barbell bench - feeling it in the chest more
1 warmup
1 arm DB row - 60kg 8,8,8,8 - rested one arm and leg on a bench , kept theee slow and deliberate, a nice change from barbell rows
Standing press 65kg 10,8,8 - much prefer these tonseated atthe moment, sometimes too much of a faff setting up a seated press
Pullups +15kg 10,9,8
Dips +50kg 10,10,9 - pretty sure thatís a PB - last prep I remember dips got weaker, this time getting stronger (as a body weight exercise should during prep)
Barbell curls 45kg 10,10,9
Lateral raises 20kg 12,12,12
Pushdowns - 45kg 10,10,10

1 hour 37mins - and that wraps up the week of training for me

Next week will be even more active than this week (which has been pretty hectic) , training lower Monday and Friday & upper Wednesday, HIIT on lower days as always , and look to hit maximum weights and keep the overload rolling

I have found doing a lot more walking daily has kept the need for mobility work down to a minimum, moving in general is a much better option for me , havnt foam rolled for weeks and feeling healthy.

Going to squat and deadlift beltless Monday a little heavier than last session & Friday add in the belt and increase further


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ben-howard
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« Reply #1288 on: July 07, 2018, 02:54:07 PM »

Weighed in at 77.7kg thismorning, thatís a drop of 0.8kg in a week and 4kg over previous contest shape with 15 weeks to go, if things donít slow down the next week or 2 Iíll have to ADD food in, body is thriving off the higher carb lower fat approach, Iíd be happy to lose no more than 1-2lb in the next 3 or so weeks and still be in a great place for the final 12 weeks, donít want to be ready too early and hold that state for to long, will see how the body reacts to 3 sessions next week.

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ben-howard
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« Reply #1289 on: July 20, 2018, 08:48:08 PM »

9-7-18 - lower
Last session beltless before pushing up again!

Squat - 4x8 145kg 8,8,8,8 - felt tough but not lost strength
Deadlift - 170kg 7,6,6,6 - again tough beltless but felt great to go heavier
Leg press - 340kg 12,12,12 - constant tension slow tempo
Leg curl - 110kg 10,9,8 - hammer strength hence the extra weight
Leg extension - 110kg 11,10,9
Standing calf - 185kg 8, 175kg 11, 165kg 14
Hanging leg raises bw 11,10,10
15min HIIT - Xtrainer - l14/18 - hardest session yet!


11-7-18 - upper
Bench press - 110kg 8,7,6.6
Barbell row 110kg 8,7,7,6
Standing press 65kg 10,9,8
Pullups +15kg 10,9,7
Dips +50k - 10,10,9
Barbell curl 45kg 10,10,9
Lateral raises 22k 10,10,10
Pushdowns 45k 10,10,10

13-7-18 - lower (back to belt-usual gym and usual intensity!)

Squat 150kg 8,8,8,8 - last set was death but every rep slow and controlled
Deadlifts - 180kg 6,6,6,6 - momentum building
Leg press - 360kg 10,10,9
Leg curls 82.5kg - 10,9,8
Leg extension - 102.5kg - 12,9,8
Calf press 220kg 12,10,9
Hanging leg raises 10k 11,10,10
15min HIIT xtrainer - level 15 45s/ level 25 15s (balls to the wall) - dead!

14-7-18 - 14 weeks out - 77.4kg , good loss in-line with the pace I want
All boxes ticked daily

Nutrition on point
Training done
Posing practiced
Walking the dog daily
Keeping high energy even when itís graft




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