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Author Topic: Ben's road to the 2018 UKDFBA Pro International  (Read 208583 times)
ben-howard
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« Reply #15 on: January 17, 2014, 03:50:20 PM »

recovery day today, relaxed thismorning, on the late at work

diet has been spot on, no deviations

gonna do a good foam rolling/stretching session in an hour or so, ready for heavy front squats tomorrow  Cheesy
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ben-howard
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« Reply #16 on: January 17, 2014, 05:12:27 PM »

motivation of the day-

i often find motivation reading about the old school pre steroid era bodybuilders,

here is marvin eder he was a drug free bodybuilder at 190-200lb he could press over 300lb behind the neck, perform 50 reps with 300lb squats but most impressive of all could perform reps of one arm chinups and could dip with over 400lb around his waist!

he trained full body workouts 3 times per week

dips tomorrow  Cheesy

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K_Dogs
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« Reply #17 on: January 17, 2014, 06:44:44 PM »

Good motivation mate, however I'm sorry to bring it up, but I don't believe the 400lb dips to be completely true, something about guys hanging from his legs? I'm not sure how you would attach nearly 200kg to your waist to do those dips? Doesn't that kind of weight bend Olympic bars?

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ben-howard
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« Reply #18 on: January 17, 2014, 06:55:34 PM »

HATER!  Grin this is probably untrue as you say, but bench pressing 220kg chins with 100kg and dips with 160kg for reps, even if he was close to these, there crazy  Smiley
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ben-howard
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« Reply #19 on: January 17, 2014, 06:56:44 PM »

im also going to add, i train at gozdecki's gym, once you see him train you belive anything is possible  Grin
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ben-howard
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« Reply #20 on: January 18, 2014, 06:24:28 PM »

Todays training went well, sometimes I find it hard to switch from chilled into training mode, especially If I havnt had work like today, but today by the end of warming up it was on!

1000m row warmup

5x5 front squat 70k 5, 90k 5, 120k 5,4,4 - 1 more rep than last week and found my grove better, smooth, just need to keep the lower back solid and these will improve quickly want to use 3 plates soon, these were very deep

5x5 dips +10k 5, +30k 5, +60k 5,5,5 1 more rep than last week and these were easy, probably had 8 reps in the first and 6 in the last set, 62.5kg next week, these were as deep as can be bicep touching forearm, found my grove with these

5x5 cable row 70k 5, 90k 5, 120k 5,5,5 heavier than last week, and no leg drive which I used abit of last week, great contraction

3x10 seated calf raises 85kg 10,10,10 good squeeze on these and pace was good but stick and get more stretch at the bottom

3x10 thick bar curl 40kg 10,10,9 too much swing by last set, build on these, much better than cable curls last week!

Diet spot on!
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Toby
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« Reply #21 on: January 18, 2014, 08:25:47 PM »

You train at the Workout Mill? Oh I have a little bit of hate going on for you now lol
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Turpin
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« Reply #22 on: January 18, 2014, 08:44:37 PM »


 That's a strong workout Ben !

  T.
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ben-howard
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« Reply #23 on: January 18, 2014, 08:47:40 PM »

Yeah I'm at the workout mill, right next to the council gym where I work, got some good equipment, you been there mate? Why is that lol?

Thanks turpin feeling strong at the moment, I had been out of training for a while so feeling good now
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ben-howard
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« Reply #24 on: January 19, 2014, 01:16:00 PM »

Weigh in today, 179.2lb (after looking at kg its a little heavier than I thought at 81kg)

A loss of 0.8lb this week, so a little fast,  going to up calories slightly by changing my low fat cottage cheese to full fat, should be right on track then

Which is fine want to loose another 5lb in 12 weeks left of the offseason which will have me around 78kg at the start of my 24 week diet and need to loose 6-8kg or 20-25lb

Sundays I relax the diet

6am- oatcakes as normal
11am- banana- cheese/crackers/chutney
1230- protein/apple

Taking my dad out for his birthday tonight gonna eat a fair bit buffet style, and probably a shake and udos before bed, maybe some more cheese in there

Back to it 6am in the morning
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ben-howard
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« Reply #25 on: January 19, 2014, 01:19:28 PM »

Motivation of the day

http://m.youtube.com/watch?v=g-jwWYX7Jlo

A friend introduced me to this,
I often listen to this clip when on the way to the gym, makes sense to me, and helps me get the "animal" fired up when I'm at the gym
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ben-howard
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« Reply #26 on: January 20, 2014, 08:17:48 AM »

after the weekend off work, its back to it thismorning, going to foam roll/stretch for half an hour today in preperation for tomorrows squats

back to the full diet today after yesterdays relaxed day  Smiley
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Toby
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« Reply #27 on: January 20, 2014, 08:39:42 AM »

Successful buffet destruction or sensible picking
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ben-howard
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« Reply #28 on: January 20, 2014, 09:15:38 AM »

was carnage mate  Cheesy had way too much, including big plate a chinese, big plate of curry, plate of mixed grill, plate of sushi, 2 plates of sweets and ice cream,  but being offseason, and hitting my weight loss goals no worries  Grin im guessing ill be the same weight after a week of dieting and hard training which leaves me 11 weeks to loose 5lb, may even still loose a little bit, you know how it is, 3-4 weeks into my 24 week contest prep you realise you should have had that food while u still could, well i did  Grin
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Toby
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« Reply #29 on: January 20, 2014, 09:20:53 AM »

Very true mate, very true. Being in early stages of prep, I wish I had had more carverys and deserts and and and lol

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