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Author Topic: Ben's road to the 2018 UKDFBA Pro International  (Read 212306 times)
ben-howard
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« Reply #1290 on: July 20, 2018, 09:11:55 PM »

16-7-18

Upper -
Bench press - 110kg 8,8,7,6
Barbell row - 110kg 8,8,8,8 - great progress and felt smooth!
Standing press - 65kg 10,10,8
Pullups +15kg 10,9,8
Dips +50kg 10,10,8
Barbell curls 45kg - 10,10,9
Laterals 22kg 19,10,10 - felt heavy today! Fighting to keep strict and stay on the delts
Pushdowns 45kg 10,10,10

18-7-18 - really wanted to get after it today and now able to train the way I enjoy, a little lower volume and higher intensity , chasing progressive overload with a top and back off sets all to failure, with the 2nd little one due in 5 weeks and soon only gonna be able to train at 4:30am gonna need to be efficient with my workouts and get rid of any junk volume, love this type of workout though, nowhere to hide , canít hide behind a tone of volume or machine work to make it ďfeelĒ hard , focusing on the hard stuff

Lower -
Squat - 160kg 8, 150kg 10, 140kg 13
Deadlift - 180kg 8, 170kg 9, 160kg 12
Leg press - 400kg 10, 360kg 13, 320kg 16
Leg curl - 82.5kg 10, 75kg 14, 67.5kg 16
Calf press - 240kg - 12, 220kg 13, 200kg 13
Hanging leg raises - 10k 12, 8k 13, 6kg 16
15min HIIt - Xtrainer - slightly up on the last HIIT session - love it! Heart rate peaked at 186bpm!

Intensity across rep ranges and different exercises, job done

Now back to higher intensity lower volume will only go for stength to strength , smashing the log book each session!

20-7-18
Upper - as Wednesday time to make every rep count , today felt great! And after 12 early shifts in a row was Buzzing during todayís session! Took real pride in execution today and made every rep count felt every rep staying on the muscle

Bench press - 120kg 7, 110kg 9, 100kg 12
Barbell row - 120kg 8, 110kg 10, 100kg 13
Standing press - 80kg 4, 70kg 8, 60kg 11
Pullups +20kg 10, +10kg 12, BW 15
Dips +60kg 9, +40kg 12, +20kg 17
Db curls 26kg 7, 24kh 8, 22kg 10
Laterals - 24kg 10, 20kg 13
Pushdowns - 50kg 10, 45kg 12, 40kg 15

Felt awesome pump was crazy too , done in 90mins May need to shave volume down a little more during the early sessions, maybe supersetting some of the isolation stuff, laterals and pushdowns arnt the be all end all either way

13 weeks out tomorrow!

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ben-howard
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« Reply #1291 on: July 21, 2018, 08:38:56 AM »

Weighed in thismorning at 77.8kg, strangely up a little and the same as a couple weeks ago, I could almost predict my body has now adapted to the kcals Iím currently on, energy has been a little higher last couple of days and felt stronger in the gym & fuller which is great. (Although food, training and activity have remained the same)

Tomorrow I have a couple of free hours, going to train lower (& HIIT) to make it the 4th session of the week, most weeks are 3 days with the occasional 4th day of time permits, but I continue to cycle through upper & lower so recovery is great, taking 25g (of the 100g) rice out of my lunch to keep the slow loss moving from today and aiming to be around the 77kg mark next week at the 12 (&16) weeks out mark with about 1kg to lose per month to hit top condition. Coming together nicely, although the hardest graft is yet to come, Iím ready for it! Treating this prep like my final prep, with big changes in my life this year (all positive) I donít want to leave any stone unturned in my family,work & personal goals. All or nothing!
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ben-howard
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« Reply #1292 on: July 22, 2018, 04:33:50 PM »

A great lower & HIIT session to end the week today

Similar to wednesdays session but different machines after the squats/deads

Squats - 160kg 8, 150kg 11, 140kg 14
Deadlift - 180kg 8, 170kg 10, 160kg 12 - marginal progress on both - priority
Leg press - 9pps - 11, 8 pps - 13, 7pps - 17 - not used this 45 leg press for a while, like it!
Lying leg curl 60kg 10, 50kg 12, 40kg 16
Standing calf - 150kg 10, 140kg 12, 130kg 15
Hanging leg raises - 10k 12, 7.5k 14, 5kg 16
15min HIIT Xtrainer - L10/20 45s/15s X15 - 292kcals - looking to build on this

1 hour 40mins

Canít beat training at the workout mill , iv never prepped for a show and not trained there, itís home for me, been here 10 years with odd times having to train elsewhere but rich g being a great guy with a family of his own, realises my time restraints has allowed me to train whenever I like , so with Becky 35 weeks pregnant and Isla being a hyperactive 3 year old , 6am starts at work , back at the mill at 4:30am for upper it is! No excuses!
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ben-howard
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« Reply #1293 on: July 23, 2018, 08:11:51 AM »

First early session thismorning , was expecting strength to be down a fair bit being first thing, and having had an intense lower session yeaterday afternoon, but happy with the numbers and even a slight progression on some, needed an extra warmup set here or there, but by 4:30am I was firing on all cilinders

Upper - 23-7-18

Bench - 110kg 8,8,7,6
Barbell row - 110kg 8,8,8,8 - strict and strong contraction
Standing press - 65kg - 10,8,7 (need to get this set up better, tense glutes not lower back)
Pullups +15kg 10,10,9 - felt strong on these!
Dips +50kg 10,10,9 - after these chest and triceps were FULL
Db curls - 20kg 10,10,10 - rich has invested in some nice primal strength dumbbells love them!
Laterals - 20kg 12,12,12 - great control, delts on fire

That was done! With a few more warmups than usual 1 hour 32mins

Just the usual dog walking tomorrow then itís lower + HIIT again Wednesday  Cool
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Maveric Matt
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« Reply #1294 on: July 23, 2018, 09:48:02 AM »

Nice work mate.  High carb, low fat does seem the best way to go (for most people).  Smiley
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AllanD
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« Reply #1295 on: July 23, 2018, 01:05:46 PM »

Hi Ben!

Thanks for your infos. Awesome!

Wow....15 Min HIIT after your workout is very hard.
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ben-howard
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« Reply #1296 on: July 25, 2018, 07:44:53 PM »

Yes Matt - body seems to cope better aslong as fats are adequate , more room for carbs. = more energy & more strength  Cool

15min HIIt as a finisher works very well!


Back in for another good lower session today at the Mill

- squats - 160kg 8,7,6,6
- deadlifts 180kg 8,8,6,6
- leg press 360kg 12,10,10
- lying leg curl 55kg 12,11,9
- standing calf raise 150kg 12,10,9
- hanging leg raise - 10kg 12,11,10
15min HIIt - l12/20 45s/15s X15 - 323kcals

1 hour 40mins

Really back in the groove with squats/deads after the op, still going doctors every day which is a ball ache- should be sorted in a week or so thank god!

Never thought Iíd recover from squats and deads every lower session heavy but I am , keeping form solid and working in the 6-8 two range for those helps, and always 3-5 days before hitting them again, my deadlifts are stronger after squats than when fresh last prep, happy with that!

Big rich G training legs at the same time as me today, guy works hard! More volume in his warmups than my entire session, guy looks freaky! Huge as always! Just shows that even with injuries etc natty muscle stays!
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ben-howard
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« Reply #1297 on: July 27, 2018, 05:24:05 PM »

Upper - 27.7.18

- a good session to end the week and a very slight improvement on Mondays session
Very happy with my approach to this prep, the frequency, intensity and volume doing the trick and at 12 weeks out in a good position with upper body looking very lean and lower body getting there, a lot more work to go but the first 12 weeks has been very productive regardless of a few challenges

Bench press - 110kg 8,8,7,6
Barbell row - 112.5kg 8,8,8,8
Standing press- 65kg 10,9,7
Pullups +15kg 10,10,9
Dips +50kg - 10,10,9
Ez curls 45kg 10,10,10
Laterals 20kg 12,12,12
Pushdowns 52.5kg 10,10,9

1 hour 35mins

Weekend off training as usual, family time with a couple of dog walks - recovery is key!
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ben-howard
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« Reply #1298 on: July 30, 2018, 08:05:09 PM »

So weighed in at 77.2kg on the weekend , pace is spot on and consistency day in and day out is paying off, making the process efficient, effective and predictable

Lower & HIIT - 30.7.18

Not gonna lie, even after a weekend of relaxing and only dog walking for exercise I felt like I hit a wall today, wasnít expecting it and work was a drag! Was fully expecting to have to fight through todayís session to even match my usual numbers, but surprised as my last warmup set everything clicked into place and started firing - was able to progress on last weeks lower & reminded myself not to worry about how Iím ďfeelingĒ just do the work and there is always more to give!

Squat 4x6-8 160kg 8,7,7,6
Deadlift 4x6-8 180kg 8,8,7,6
Leg press 3x8-10 360kg - 12,11,10
Lying leg curl 3x8-10 55kg 12,11,10
Standing calf raise - 3x8-10 150kg 12,10,10
Hanging leg raise 3x8-10 10kg - 12,12,10

15min HIIT - Xtrainer - l15/20 45s/15s X15 - 364kcals - really smashed this today, heart rate was High, approaching 190BPM during the last few sprints - love the challenge - X2 of these this week

Duration - 1 hour 43mins total of 6 warmups throughout

2 lowers this week and I fully intend to smash this again come Friday, progressive overload right until the end!

Damo has started a Vlog on his YouTube channel, showing his journey to the stage this year, recommend anyone wanting to see first hand how itís done - a must watch! (Damian lees tailored fitness)

Long dog walk tomorrow and posing practice (every off day), needs work!
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ben-howard
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« Reply #1299 on: August 01, 2018, 08:51:22 PM »

Had a great discussion with AJ Morris yesterday, talking everything natural bodybuilding, heís put it on his YouTube channel as a podcast, A great guy with a huge future in the sport and industry! Really enjoy his work, well worth checking out for anyone who hasnít already.

Upper - 1.8.18

Bench 110kg - 8,8,7,6
Barbell row 112.5kg - 8,8,8,8 - locked these in better today
Standing press 65kg - 10,9,8
Pullups +15kg 10,10,9
Dips +50kg 10,10,9
Ez curls 45kg 12,10,10
Laterals x2 20kg - 12,12,12
Pushdowns - 52.5kg 12,10,10

1 hour 33mins

A good session, matching my numbers across the board with a couple of small progressive exercises later in the session, a great feel though and connected with every muscle well

As always , nutrition like clockwork , energy low at times but just cracking on, staying active at work and home, ticking the days off getting it done!

Rest day tomorrow, posing practice, dog walk, recover ready to crush lower & HIIT on Friday!

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Toby
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« Reply #1300 on: August 01, 2018, 09:37:49 PM »

I have saved the podcast to listen to in the next few days while out walking the dog
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ben-howard
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« Reply #1301 on: August 04, 2018, 07:56:34 AM »

I do the same with podcasts mate while walking the dog  Smiley

Today marks the 11 week out mark, weighing 76.8kg , no huge changes week to week but there adding up nicely.

3.8.18 - lower & HIIT

Squats - 160kg 8,7,7,7
Deadlift - 180kg - 8,8,7,7
Leg press - 360kg - 360kg - 12,12,10
Lying leg curls 55kg - 12,11,10
Standing calf raise - 150kg 12,11,10
Hanging leg raises - 10kg 12,12,12

15min HIIT- Xtrainer - l15/20 45s/15s X15 - 369kcals - brutal

1 hour 37mins


Very happy with todayís session, small progressions on Mondays session, looking back at my log from last prep in 2016, Iím stronger deadlifting after heavy squatting this year than I was fresh last time! At this weight last prep I was squatting 155kg  for 5-6 reps per set, now Iím squatting 160kg for 7-8 reps per set and I was deadlifting 170kg for 5-6 reps (fresh) now Iím deadlifting 180kg for 7-8 reps per set after the squats. This is across most lifts too and I have a good feeling Iíll look fuller and even harder when Iím shape in a few months time.

Mentally feeling good most the time , real busy with family life & work, definitely helps! Probably 2-3 days per week is a struggle with fatigue, we all know it... a real slog to even walk around, or people noticing you look ďdownĒ at work but you feel ok just quiet and working hard haha. I expect by the 8 week out mark this will be most days. Ready for it though!

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Rich mc
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« Reply #1302 on: August 04, 2018, 12:26:39 PM »

Hi Ben, just wanted to ask is the upper/lower split just for prep?
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ben-howard
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« Reply #1303 on: August 04, 2018, 02:22:31 PM »

Hi rich, no, itís a great split for packing on that size in the offseason too, for me itís about nailing those basic lifts as often as possible and with a typical split, for me itís too much focus on the minor stuff , I canít be satisfied squatting/deadlifting/press and rowing less in place of more isolation work, I find the isolations I do is enough for me. If I trained 4-5-6 times per week I would probably use a legs-push-pull split and do a little more isolation.

Iv used full body/split/upper lower workouts over the years and this is the approach that works best for me, in this phase of my ďcareerĒ
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Rich mc
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« Reply #1304 on: August 04, 2018, 03:25:57 PM »

Cool thanks for that Ben, think Iím going to give this a try on a 4 on 1 off split as I have recently increased my leg training frequency and they seem to be responding really well so hoping I can carry this over to my upper body.
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