Ben's current training log

ben · 07-27-2005, 11:15 AM

I've only started this routine a few weeks ago, and will stick to it till my show's over (late August). Then I'll switch to a different routine (probably try DC out for a bit) and see the real gains happen.

I tend to have a flexible routine since I've got many other commitments, and I'll workout a muscle group if I feel it has recovered properly. The split is usually 4~5 days a week.

Legs
Squats feet together
Squats feet wide apart
Squats regular
Prone leg curls
Leg extensions
Leg presses
Kickbacks
SLDL
Calf raises
Reverse calf raises
Leg press machine calf raises

Arms
Tricep pushdowns
Reverse tricep pushdowns
Skullcrushers
Seated tricep extensions
EZ-bar curls
Lying DB curls
DB curls
Reverse EZ-bar curls
Hammer curls
Wrist curls
Reverse wrist curls
Wrist curls behind the back

Shoulders
DB shoulder presses
Side DB lateral raises
Cable flyes
Shoulder presses behind the back

Chest
Flat DB bench presses
Incline DB bench presses
Incline DB flyes
Bench presses
Incline bench presses
Dips

Back
Seated cable rows
Pulldowns narrow grip
Pulldowns medium grip
Pulldowns wide grip
Almost-lying reverse pulldowns
Upright rows
Bent-over rows
Bent-over DB rows
SLDL

Abs
Twisting crunches
Gym ball oblique crunches
Seated leg raises

**Trick D** · 07-27-2005, 02:19 PM

Alright, just want to help you as much as possible.

What is your split. Do you do arms one day, legs another, chest and shoulders and back and abs? Or what?

Also, I would use dips for triceps. Cable flys work your chest more than anything.

I would also keep my exercises to 3-4 per body part. Triceps need 3 or 4, biceps just 3 or 4, back just 3 or 4, etc.

Also you are doing deadlifts twice a week I think? THat is way too much and you are asking for injury. Figure out if you want to do them with legs or back and make one early in the week and one towards the end with breaks in between. Because once you get big and are doing 300 for sets, you will start hurting youself doing it that much in a week. Also you don't need both dumbbell bench and regular flat bench. Pick one or another. The worse thing you could do right now is over train. That will cause no muscle growth and slower recovery time. If you want more help send me a message. Please take this as help and me not getting on you. Sometimes it sounds like I am an asshole when I am really not trying to be.

Good luck in your comp... you know ironmass is rooting you on! :nosthumbs

ben · 07-27-2005, 03:46 PM

Oh yea, dips behind the back for triceps. Thanks for the reminder.

I do Chest/shoulders, Back, Arms, Legs and stick Abs in whenever I feel like it.

And no, you don't sound like an asshole.

Hmm, I always preferred DB benches since my elbows are really weak and pop at EVERY FRIGGIN SINGLE REP. Yea, it pisses me off and is probably why my bench is so weak, but I've got to stick with it and grind it out.

**Trick D** · 07-27-2005, 04:50 PM

That is fine, just no reason to do both in the same day in my opinion.

ben · 07-28-2005, 01:58 PM

Actually, I try not to.

A great example of how bad my elbows are is that I DB bench press (combined) more than my BB bench press. Weird, huh?

07-27-2005, 11:15 AM	#1
ben IMPC Contestant Join Date: Jul 2005 Posts: 20 Recipes: 0 Rep Power: 0	Ben's current training log I've only started this routine a few weeks ago, and will stick to it till my show's over (late August). Then I'll switch to a different routine (probably try DC out for a bit) and see the real gains happen. I tend to have a flexible routine since I've got many other commitments, and I'll workout a muscle group if I feel it has recovered properly. The split is usually 4~5 days a week. Legs Squats feet together Squats feet wide apart Squats regular Prone leg curls Leg extensions Leg presses Kickbacks SLDL Calf raises Reverse calf raises Leg press machine calf raises Arms Tricep pushdowns Reverse tricep pushdowns Skullcrushers Seated tricep extensions EZ-bar curls Lying DB curls DB curls Reverse EZ-bar curls Hammer curls Wrist curls Reverse wrist curls Wrist curls behind the back Shoulders DB shoulder presses Side DB lateral raises Cable flyes Shoulder presses behind the back Chest Flat DB bench presses Incline DB bench presses Incline DB flyes Bench presses Incline bench presses Dips Back Seated cable rows Pulldowns narrow grip Pulldowns medium grip Pulldowns wide grip Almost-lying reverse pulldowns Upright rows Bent-over rows Bent-over DB rows SLDL Abs Twisting crunches Gym ball oblique crunches Seated leg raises Last edited by ben : 07-27-2005 at 11:25 AM.

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07-27-2005, 03:46 PM	#3
ben IMPC Contestant Join Date: Jul 2005 Posts: 20 Recipes: 0 Rep Power: 0	Oh yea, dips behind the back for triceps. Thanks for the reminder. I do Chest/shoulders, Back, Arms, Legs and stick Abs in whenever I feel like it. And no, you don't sound like an asshole. Hmm, I always preferred DB benches since my elbows are really weak and pop at EVERY FRIGGIN SINGLE REP. Yea, it pisses me off and is probably why my bench is so weak, but I've got to stick with it and grind it out.

07-28-2005, 01:58 PM	#5
ben IMPC Contestant Join Date: Jul 2005 Posts: 20 Recipes: 0 Rep Power: 0	Actually, I try not to. A great example of how bad my elbows are is that I DB bench press (combined) more than my BB bench press. Weird, huh?