Benjisayers - Training Log.

BenjiSayers

BenjiSayers

BenjiSayers

Soldato
Joined
13 Dec 2006
Posts
3,247
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.
 
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.
 
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.
 
Friday - Shoulders

Dumbbell shoulder press - 12kg 5 x 10
Shoulder press machine 30kg 1 x 10 25kg 2 x 10
Dumbbell front raises 8kg 3 x 10
Dumbbell rear delt flys 6kg 2 x 10
Delt flys machine 50kg 3 x 15

On the should press I was meant to do 3 sets @ 12kg and then 2 sets@ 10kg but someone can't replace the weight properly and a 10kg has gone AWOL so on the final two sets of 12kg I did 5 reps then a 30 sec rest the next 5 then my usual rest of 1min 15 then repeated another 5 then rest and the final 5.

Seated dumbell fly's are hella hard too! Would I be better off doing a standing variation until I get a bit of strength as I'm only doing a piddly weight on that and struggle. :)
 
Cheers for the input guys. I'm not fussed how much noise I make some people just drop the weights from silly heights and nothing is said about it.

Wills is right too, I'm not really comfortable with the barbell at the minute but give it a few more weeks and I'm sure I'll be confident enough to give it a bash.

That sounds good to me too bru, I'll sort out coming down to your gym at some point unless you want to marvel at mine.
 
Yyyyyyyeaaaah, back in the gym with the Sayers' bros (one of).

Today was Leg day which is genuinely the day I enjoy doing the most as it's the day I'm most comfortable with. Plus whats not to like about being unable to tackle the stairs out of the gym without looking like there is something wrong with you.

Leg Extensions: 60kg/70kg/75kg 1 set each @ 10 reps
Seated Leg Curls: 60kgs * 3 @ 10 reps
Squats: 60kg * 3 @ 10 & 50 * 2 @ 10
Leg Press: 110kg * 1 @ 10, 120kg * 3 @ 10 & 110kg * 1 @ 10
Standing Calf Machine (pulley type) 110 * 5 @ 20
Inner Thigh machine: 65kg * 5 @ 20

Should I swap the first two exercises the Ext's and Curls from the pulley machine to the seated plate machine?
 
I was only meant to do the extensions first and curls after my squats and press but all the racks where being used for ages so decided to do the curls so I wasn't just stood around for ages.
 
This mornings gain report:

Barbell Bench - 1*10 @ 40kg then 45 @ 40kg
Dumbell Bench - 5*10 @ 12kg's
Incline Dumbell - 5*10 @ 12's
Chest Press Machine - 1 * 10 @ 50kg & 2 * 10 @ 45kg
Chest Fly Machine - 3 * 12 @ 50kg
Tricep Pushdown - 3 * 10 @ 40kg
Tri Rope/OH Superset 3 * 10 @ 35 & 25 kg's respectively.

Today was my first time doing barbell without any guidance and after the first set I didn't have the confidence to go on with the 10's so dedided to swap it out for the 5*5 style workout which I'll stick with for the future while I build some strength and confidence.

I forgot to email my routine to my phone as well so was having to guess weights from memory hence why they aren't any real changes in weight in this session. I was a bit disappointed with it afterwards but happy in that I know what I'll be doing in regards to the 5*5 barbell bench.
 
Ha!

He is a trouble maker Delvis! He came in to my gym slamming weights around and leaving puddles of water all over the place and generally just being naughty. :( tut-tut!

I think I may already have a small book lying about somewhere.
 
Yesterdays back/bi's day:

Deadlifts 5*5 @ 75kg
Lat Pull Down 3*10 @42.5kg
Seat Row 3*10 @ 50kg
T Bar Row 3*9 @ 20kg
Bi's BB 3*10 @ 15kg
Bi's DB 1*10 @ 10kg 2*10 @ 8kg

Todays Shoulders:

OHP 1 *10 @ 40kg 4*10 @ 30kg
DB Shoulder Press 5*10 10kg
Shoulder Press machine/front raise super set 3*10 25kg (SPM) & 3 *10 10kg (FR)
Delt Machine 3*15 @ 50kg

I'm busy this weekend so have had to condense my workout to Wed/Thurs/Fri where I would usually have a days rest between so felt a tad fatigued today but going to make sure I get an early night to get as much sleep as possible as it'll be Legs first thing tomorrow.

My OHP I felt a bit weird about as I was doing these with monkee on Sun @ 40kg and felt pretty good about them but did my first set at 40kg today and was struggling by the end of that so knocked the weight down. Not sure if it's because I'm doing it as early in the day as I am and on an empty stomach besides a pre-workout compared to Sun where it was midday and I had eaten before and was fully awake.

I was happier with my deadlifts yesterday as well, not going to claim they are perfect but remembered the pointers I was given and felt better for it. just need to keep doing it rep after rep now.

Going to introduce the facepull to my shoulder routine next week too.
 
All my training is done first thing in the morning from 06:30.

I don't leave work at a fixed time and I go to a commercial gym so I can't guarantee being able to go after work and when I do its always heaving. This way I have a nice routine I can be sure of. :-)
 
Cheers it's all good food for thought. I bizarrely really enjoy the morning training. Will can back me up in that I'm not a morning person at all but it helps me get up and I'm always switched on an awake by the time I get to work unlike how I used to be.
 
Stoodle pls let us be cereal.

Today was leg day due to be busy this weekend was leg day, that most humbling of days.

Leg Ext 3*10 @ 75/65/65kg
Squats 5*10 @ 40kg
Leg Press 5*10 @ 110/120/120/120/110kg
Leg Curls @ 3*10 @65kg
Standing Calves 5*10 @ 110kg

The weight on my squats was dropped for this week as when with Wills at the weekend he pointed out I was 'high barring' it and also doubling over a bit during my squats so the idea behind today was to really work on getting used to having the bar in a different position and my form in general. Felt much better for it as last week I could feel I was putting some load on to my lower back and struggled unloading the mountain of 25's left on the leg press but this week I was ok. I really felt like I was hitting the right muscles during the exercise as well compared to before.

The rest was just a general leg day for me. I took heed of what some of you said yesterday and after my first set of leg ext's decided to drop the weight rather than increase so it was more of a warm up and also did a set of 5 with just the bar prior to doing my squats to make sure I was limber for it.
 
You must log in or register to reply here.
Back
Top Bottom