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Author Topic: Ben's road to the 2018 UKDFBA Pro International  (Read 140557 times)
Posts: 2012

DOMS makes you feel alive....

« Reply #1260 on: May 18, 2018, 07:10:19 PM »

Congratulations Ben, two is, let's say, a different ball game, but amazing at the same time.
Posts: 613

« Reply #1261 on: May 19, 2018, 10:34:04 AM »

Congratulations Ben. I'd consider myself an 'old' hand these days having worked through the hardest years of having two boisterous boys. Keith's right two is a different ball game and the split you've suggested moving to might fit in better with other demands and recovery. Regardless, I hope you have a great summer and good to see you back posting. 😎
Posts: 7348

Always give your best

« Reply #1262 on: May 19, 2018, 11:36:28 AM »

Completely missed the line about another little un on the way. Congratulations buddy, great news. I am definitely an old hand too and fid that I increase my gym time, to get a break lol!  Cheesy
Posts: 1468


« Reply #1263 on: May 19, 2018, 04:40:42 PM »

Thanks chaps, were very excited and compared to our first things seem very chilled out, being settled and good to go , does help knowing what to expect but yeah definitely going to be a challenge!

I’ll be capping my weight sessions at X3 per week (to be honest wouldn’t train more than 4 even if I could)

I weigh myself once per week (Saturday AM) - 81.2kg thismorning so pace is spot on, no need to reduce kcals,

May be an idea to make an changes sooner rather than later to get in the habit before the diet kicks in,
Will outline my upper/lower split & diet changes in the next post
Maveric Matt
Posts: 4339

Consistency is the key!

« Reply #1264 on: May 21, 2018, 12:35:24 PM »

Congratulations, buddy!  Looking forward to seeing you (and the family!) at the International  Smiley
Would you do a warm up show?
Posts: 1468


« Reply #1265 on: May 21, 2018, 08:21:43 PM »

Thanks Matt, be good to finally nail you down for a natter haha, always flying round the shows.

No warmups for me this year, if my local (mr Coventry) show was 1-2 weeks away I would but a while before that I think.

So ended up “just training” today after a long day at work, I needed the therapy so didn’t fancy just tapping legs ready to hit them again Friday, so will persevere with the 3 day split , enjoy it more that way!
Leads to better intensity and turned out a good session


Squats - 170kg 5,5,5,5,5- last 1-2 sets really tough not ready for 172.5kg yet
(On the last notch on my belt though for the first time since 2016, things must be moving well)

Leg press - 440kg 6, 400kg 8, 360kg 10,10,8 320kg 12, 280kg 15, 240kg 16
Seated leg curl - 82.5kg - 10,9,8,8,7 , 72.5kg 12
Calf press - 240kg 10,9,8 200kg 11, 160kg 14, 120kg 16
Hanging leg raises BW- 20,15,15,15
15min HIIT- wattbike pro - l1 45s (recovery) / l5 15s (sprint) X15 - 234kcals

1 hour 50mins - more volume than I usually go, but felt the need for it

Will get a good walk in tomorrow after work and as usual on my break at work a 10-15min mobility routine.

Thinking of putting together a 3 day split in which I tickle weaker body parts a 2nd time in the week, but also prioritising the heavy basics like I enjoy to

Maybe something along the lines of -

Mon- quads/hams/calves (+1 bicep exercise)

Wed- chest/shoulders/triceps (+1 calf exercise)

Fri- back/biceps/abs (+1 chest exercise)

Posts: 1468


« Reply #1266 on: May 23, 2018, 06:37:25 PM »

A good “push” session today -

5min rowing warmup (need to get this on every time, really helps!)

Bench press - 140kg 4, 130kg 5, 120kg 7, 110kg 10
Incline db press 50kg 7, 46kg 8, 42kg 9
Flat flyes 30kg 9, 26kg 11 (didn’t agree with shoulders)
Seated db press 38kg 5, 36kg 6, 34kg 7, 32kg 7, 30kg 7
Laterals 28kg 10, 26kg 10,9 22kg 15,14
Close grip bench 90kg 7, 80kg 10, 70kg 10, 60kg 10
Pushdowns 40kg 10,10,10 drop 35k 5, drop 30kg 5, drop 25kg 5
15min HIIT wattbike - 236kcals today

Another long session approaching 2 hours, not my usual gonna focus on abit more intensity, abit less volume, cappingsessions around the 90min mark with warmup & HIIT feels best for me , but you know with prep can get carried away!

Back/biceps on Friday - looking forward to it- thinking heavy deadlifts, lots of chins, rows curls and face pulls to finish

I’ve ordered John Hansen’s new book “diary of a natural bodybuilder” will Let you guys know what it’s like

Not happy that the shoulder pressing suffers dyer chest but on a 3 day split guess can’t have it all , maybe train heat with arms and back with shoulders next week? Will see
Posts: 3261

« Reply #1267 on: May 24, 2018, 12:25:11 PM »

Congratulations on your imminent arrival, Ben.  Smiley

Fantastic pressing strength; especially at our body weight and you must be pretty lean with your belt on the last notch.

All the best with your prep.
Posts: 238

« Reply #1268 on: May 24, 2018, 08:19:26 PM »

Good to see your journal is up and running on here again . All the best with your prep

You say shoulder strength struggles after your chest work.  Didnt you go to a more 'bro' style split a short while back doing shoulders and tricep together ?
Can you not go back to this format or are you restricted to a 3 day split ?
Posts: 1468


« Reply #1269 on: May 25, 2018, 07:04:21 PM »

Thanks si, were all very excited , we haven’t found out what we’re having so gonna be a nice surprise!

Not sure about lean just yet but waist is definitely coming in fast with the absence of regular cheat meals, coming up to the 1 stone over contest weight mark in the next week or 2

Thanks Adam! Yeah that’s right had a stint of about 3 months of training 4 days per week and really enjoyed it, i reverted back to 3 days due to expecting another little one recovery also being pushed too, also that voice telling me stick to what you know.

For me I feel 3-4 days per week is the sweet spot for intensity & recovery
Saying that my shoulders are getting leaner and really happy with progress in fullness from last season, so focusing on the side and rear delts to is paying of even if my pressing strength is down a little

Today was back/biceps - again a high volume session but hard and intense!

5min row warmup
Deadlift - 200kg 7, 190kg 8, 180kg 9
Neutral wide pull-up - +40kg 4, +30kg 6, +20kg 8, +10kg 10, BW 12
Seated cable row 120kg 6, 100kg 8, 90kg 10, 80kg 12
Lat pulldown 90kg 8, 80kg 10, 70kg 12, 60kg 15
Seated rear laterals 30kg 8, 26kg 12, 22kg 16
Barbell curls 50kg 6, 45kg 8, 40kg 8, 35kg 10, 30kg 12
Seated db curls 14kg 10, 12kg 12, 10kg 15

15 min HIIT - wattbike - 242kcals today, completely wiped out after all that

Pushing on 2 hours again today, next week will be 90mins max

Next week I’ll be lowering the volume a fair bit aiming for a progression in load and intensity, same split and basic exercises though
Posts: 1468


« Reply #1270 on: May 28, 2018, 07:13:22 PM »

Had a good and pretty relaxing weekend, got lots of walking and mobility work in too, which is why I was surprised to feel pretty beat up in the lower back by the end of my warmups today

Squats - last warmup set was 160k for 3, and knew my lower back was still smashed up from Friday (the higher volume has caught up with me) so today had to go lighter with more volume and take note, less volume as planned moving forward

Stuck with 160k for my heaviest sets to keep lower back in check
Squats - 160kg 5,5,5,5,5 140kg 10,10,8 100kg 18,15
Seated leg curl - 82.5kg 10,9,8 72.5kg 12,12
Calf press 200kg 10,10,9 160kg 15,14
15min HIIT - wattbike - 237kcals

God the job done although had to auto regulate the session , no point messing up my back

Read John Hansen a new book - very good, informative and old school is anyone is getting abit lost and needs grounding again, a no b.s book about how to get big and lean

Weight 80.7kg , nearly 2kg down and 6 or 7 to go
Posts: 2744

"What we do in life, echos in eternity"

« Reply #1271 on: June 14, 2018, 09:04:53 AM »

Looking like you had a good offseason mate and very strong! Congrats on the second littlen
Posts: 1468


« Reply #1272 on: June 15, 2018, 08:39:17 PM »

Thanks Pete, really excited pal! Yeah definitely felt he most productive offseason yet, not 1 session missed, lots of food, not overly fat to begin prep and a fair bit stronger on basic lifts

Prep is going well, 6 weeks in, 18 weeks out
Body weight under 80kg now, 79.7kg last weigh in

Training has been simplified as I said I would,
Upper/lower X3 per week , heavy basics as always

Last 2 sessions-

Wednesday 13th June - upper

4x6 bench press 120kg - 6,6,6,5 - slow and controlled, heavy though!
4x6 barbell row 120kg 6,6,6,6 - these are feeling great, strict & great squeeze
3x10 standing press 60kg 10,10,9
3x10 pullups +10kg 10,9,8
3x10 dips +10kg 10,9,9
3x10 db curls 20kg 10,10,10 - last set was hard! Arms exploding
3x10 db laterals 20kg 10,10,10 - never felt better, was using 28kg with loose form, now 20kg dead strict no body movement and delts are loving it

1 hour 25mins

Today - lower & HIIT
4x6 squat 160kg 6,6,6,6 - felt much better than Monday, night and day! Changed technique slightly
4x6 deadlift 182.5kg 6,6,6,6 - after squats happy with that, again better as looking down helping posture
3x10 leg press 360kg - 10,10,10 - last set failure , slow and controlled, bloody hard!
3x10 leg curl 80kg 10,10,8
3x10 calf press 200kg 10,10,10 - pause at stretch, slow negative, big squeeze
3x10 hanging leg raises - 10kg 10,10,10 - this writes abs off like no other
15min HIIT - wattbike (pro) L1 45s (recovery) L5 15s (sprint) X15- 9.4KM

1 hour 40

I’ll keep rolling these , thriving from the higher frequency for me every 4-5 days for body parts is perfect for my recovery and volume/intensity

diet going great and every meal I enjoy , 5 meals + pwo shake on training days , current macros 180p 335c 60f - and losing around 0.5-1lb per week with about 13-14lb to go I recon , that would see me at the same weight as the UK finals in 2016

Seeing new detail every few days, midsection and back coming in nicely
Posts: 1468


« Reply #1273 on: June 19, 2018, 08:09:54 AM »

Now weighing in at 79.1kg , 18 & 22 weeks out and about 5kg over stage weight, very surprised in how lean I’m getting with carbs still 300-350g per day - keeping strength too!

Monday 18th June -
Great fest session of the week- decided to try and lower volume slightly and hit more intensity, really enjoyed the session!

Upper -
bench press - 4 warmups - 130kg 5, 120kg 7, 110kg 9
Incline db press - 50kg 6, 46kg 9
Dips - + 60kg 8, +40kg 11
Barbell rows - 2 warmups - 130kg 5, 120kg 8, 110kg 10
Pullups - +20kg 10, +10kg 12
Standing press - 1 warmup - 75kg 6, 70kg 8, 65kg 9
Lateral raises - 22kg 12, 20kg 14
DB curls - 26kg 8, 22kg 10, 18kg 13
Lying tricep extension - 50kg 8, 45kg 9, 40kg 11

1 hour 28mins, felt great all the way through-
Lower + HIIT on Wednesday

Funny , iv been walking a lot more the last year since getting a dog and the need for my mobility work has gone right down, I guess walking is “mobility” and a few miles per day is keeping me healthy , also just 1-2 HIIT sessions per week which is helpin recover further
Posts: 7348

Always give your best

« Reply #1274 on: June 19, 2018, 01:20:50 PM »

very surprised in how lean I’m getting with carbs still 300-350g per day - keeping strength too!

Why are you surprised mate? Overall calorie balance is primary after all. The more I understand, the more simple I see it to be. Hit our calorie and protein target and the rest is pretty much from wherever and we will lean out. Use more cals than we are consuming, have enough protein to promote protein synthesis and prevent muscle being cannibalized and jobs a good un
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