Benjisayers - Training Log.

BenjiSayers

BenjiSayers

BenjiSayers

Soldato
Joined
13 Dec 2006
Posts
3,237
Hey all!

I'm looking to build some muscle.... Apparently that's good, that's real good!

I'm m0nkee's brother and he has basically told me to put a log on here so I have a record of what I'm doing and presumably so he can beat me when it looks like I'm slacking.

I'm only in to my third week of training and I currently weigh 76kg and am 6ft tall.

I'll basically just be plonking what I do and numbers on here so nothing exciting. Also some of the weight I'm hoisting may be a tad low for what I can actually do but I'd rather start low and build up then get a bit overzealous and book myself a ticket to snap city.

Anyway today:

Dumbell Chest press - 10 @ 12kg (2 sets) then 10 @ 14kg (3 sets)
Incline dumbell chest press - 10 @ 12kg (3 sets)
Tricep push down -12 @ 40kg (3 sets)
Tricep superset (rope followed by overhead) - 10 @ 35kg/10 @ 30kg (2 sets) 10 @ 35kg/10 @ 25kg (1 set)
Chest press machine - 10 @ 40kg (1 set) then 10@45kg (2 sets)
Chest fly machine - 12 @ 45kg (3 sets)

I'll probably get told off from wolls from the start for lifting like a girl but that's it until Wednesday when it's Back and Bi's day.
 
Bro, get da****outtatha'way!

Do your heavier sets first on your flat bench, unless these were just so you were getting a feel for the weights. Try 16kg next week, aim for 3 sets of 8 or 10, then 2 sets at a slightly lower weight :)

Nick, Bonji doesn't share my floppy emo hair :p
 
Did it that way round as I wanted to make sure I was doing it right and was just building up to it as I still have poor stabilisation.

Although saying that I'm not sure if it's because I 'warmed' up with the lighter weights but the heavier felt easier to keep in place.
 
Three sets of bros, all looking for gains but in their own special ways. I would watch this film.
 
Zefan said:
Three sets of bros, all looking for gains but in their own special ways. I would watch this film.
Click to expand...

I don't like this competition. I'm used to being the only bro :(

Monkee, you best not teach him how to lift like you, he will end up missing out on all kinds of gains :p
 
Wednesday - Back/Bi's

Deadlift - 70kg 5 x 5
Lat pull down 35kg 3 x 10
Seat row machine - 42.5kg 3 x 10
T bar row - 17.5kg 3 x 8
Bicep curls with DB's 10kg 1x 10, 8kg 3 x 10
Bicep curls with DBs 10kg 3 x 10
Ab/Crunch machine - 65kg 4 x 20

I'm finally on the biggest plates we have at the gym now so I'm finding I'm initiating my deadlifts a lot better, I just need to pay attention to the lowering half of the movement as that appears to be my weak point.
 
The lowering of the weights shouldn't be slow. I don't slam it down to the ground like Doovis does, but I certainly don't control it down too slowly.

The Exploitah might be the brother of someone?
 
Exactly. Always make sure the bar is back in the correct starting position between reps too, I tend to do a full reset :)
 
You must log in or register to reply here.
Back
Top Bottom