Training log and measurements

I decided that the scales are not the best way for me to keep track of my progress. Plenty of people are saying that I've gotten bigger over these past few months, but the scales say I'm the same (damn you scales). I know my body composition can change and my weight stay the same but for my own sanity I need to see some numbers going UP!

Took the tape measure out last night to access the situation.
Height 5'6
Weight 71kg
Neck- 15in
Biceps- 15 1/2in
Chest- 41in
Waist (navel)- 32in
quad- 22in
Calve- 13 3/4in

Not bad reading really, being naturally skinny my calves have always been a small muscle group, but writing that number down made me realise how small! Ideally my calves and biceps would be of similar size but my freaky arms grow like weeds!

Wednesday 13/11/2013

Leg Extension
4x8 Stacked the machine

Flat Dumbbell Press
4x8 60lb 65lb 70lb 75lb

Straight Arm Pull Downs
4x8 Machine pin 7

Rear Delt Machine
4x8 pin 8

Skull Crushers
4x8 Fixed bar plus 7.5kg

Standing Biceps Curls
4x8 fixed bar plus 5kg

I'm loving these full body training sessions, next one on Friday, 3 a week is the perfect amount for me.

Ben 

@barbell_Benny 

The Start Of Something New...

Firstly apologies for being so slack on here, no posts not updates whatsoever for quite some time. to be honest I've quieter on all forms of social media I use. I've had a busy time in work and a few changes at home, all has settled and I have the time to keep a blog going...again.

My 2013 training results.

I don't know why but I always consider my training year to run from september to september, I think its about then that I used to decided to 'bulk' or not. It has been a little different this year, with focusing on a lean gain for the last 12 months. I'm really proud of myself for not dieting over summer or at least leading up to it. It would have been pretty pointless, I'm not a competitive bodybuilder and it would have hindered my end goal of muscle mass!

When I first started training in 2006-2007 I wanted to look freaky big! I still do. Although now I know my limitations and I have excepted the size I will be able to achieve (naturally). I think this is maybe why I haven't been writing as much or tweeting about my training sessions and progress, I was coming to terms with not being able to achieve the look I wanted to have when I set out as a young lad. I'm ok about it, I just have to focus on being as big as I can possibly be...and I'm not there yet! I have made significant gains in muscle mass this year I'd say about 4kg of lean muscle. It's hard to gauge as I was coming out of a cut so I was bound to put some size on. Since the reverse diet period has gone the weight gain has slowed down considerably.

There is exactly one year in between these two pictures ...I'm happy. If I can replicate this over the next few years I'll be where I want to be :).

The next stage!

EAT MORE, TRAIN MORE!

Although I haven't been writing my programming down, I know what has worked best for me over this last year.

Eating around 3000kcal has kept me in enough of a kcal surplus to build muscle and remain lean. I have around 350g of carbs about 180g of pro and 85-90g ish of fat ...as you can see its a rough guide I have also realised that I don't have to get really anal about the numbers, as long as I'm close enough I'm sweet.

As for training I've played with a few different programs over this 12 month period and I have found that I need to stimulate a muscle group 2-3 times a week exercises in the 8-12 rep range to really see a difference in muscle mass.

So with that in mind I'll tell you how I trained yesterday.

Monday 11/11/2013

Back Squat
4x8 90kg (no belt, shoes or wraps)

Incline Bench Press
4x8 65lb dumbbells

Bent Over Row (machine)
4x8 35kg

Arnold Press
4x8 35lb dumbbells (40's next time)

Triceps Push down
4x10 pin 7

Standing Biceps curl
4x8 15kg plus the weight welded to the bar

I'm going to be doing a Monday -Wednesday - Friday split changing the exercise for each body part each time I train.


I do feel kind of liberated having written this!

I'll write up wednesday's program on Thursday

Ben

@barbell_benny  

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Short update (inc progress pictures)

A distinct lack of posts lately, work and wanting to do a few jobs around the house has been keeping me busy. I've been sorting the garden out for summer, decking has been put down and I've been making it look like somewhere I'd want to sit and enjoy the lighter nights ... an area to use my kettlebells and hopefully re-start the Vlogs again- multipurpose decking ha ha.

I've been fortunate to have received some Creatine to try and blog about, not from the manufacturer but from a supplier. The creatine is the new Onslaught by Grenade, I was expecting a load of ingredients and massive paragraph of nutritional mumbo jumbo about loading, but it doesn't have one. Grenade seems to have kept it quite simple, as a creatine product should be.

In the past I've only managed to use creatine effectively when it’s been an active ingredient within a protein shake (maximuscle cyclone) it was expensive but after a month of using it I was fully saturated, lifting more as they say 'the proof is in the pudding' -the proof was in the pushing and pulling in my case.

I had my first serving today, it's a drink- I have both the raspberry and Fruit punch flavour, and to be honest it tastes nice and mixes really well, I'd go as far as saying I will look forward to drinking it.

Semi sales pitch over with.

I have finished my 10 week lean gain phase, here’s the picture again.

                                              66kg                                                 71kg 

I have just completed a 2 week mini cut where I went from approximately 71.5kg to 69kg.This was an interesting time for me, I didn't feel like I put a lot of fat on but I could tell it was getting that way, pretty much after 4 days of reduced kcals I had started to lean up and changes could be seen on the lower abdomen. I’m now going to start the lean gain phase again, 8-12 weeks of muscle building fun.

69kg

On another note the whole lean gain phase thing is part of my long term plan. I’m going to continue with this phase for at least 12 months, maybe even until the start of 2015! It’s for the greater good, although the urge to get shredded for summer is playing on my mind. I have to remember…this may sound arrogant but it is what it is. In fact, I would like it on my tombstone

“Even when bulking- I’m beach ready”.

On that sombre note, I bid you all adieu.

Remember – Do compound lifts, swings kettlebells, eat enough to support your training goals but not too much you get fat, stay healthy, be intriguing but not always intrigued and as always share my posts ;) 

On Thursday the 25th of April I'm going to run a little competition, nothing massive, but I have a tub of Grenade's AT4 to give away. To win all you have to do is subscribe to the blog- simples, if you are already a subscriber then all you have to do is drop an email in the contact me section saying that you are already a subscriber (you may have to be on a desktop to do this or use the web version on your mobile) and that will be your entry. I'm not expecting mass involvement so the chances of winning are reasonably high. I have some grenade flapjacks that I will give away for 2nd & 3rd place.  

Barbell Benny