beniger 
"Add 15lbs of lean mass."
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| Created: | 04/01/2007 |
| Total Visits: | 1869 |
| Total Blog Entries: | 22 |
| Total Comments: | 17 |
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January 20, 2009
I tore it up today at Gold’s. I love that place and am getting more comfortable with the setup and the gym.
Overall 10/10
Strength 10/10
Pump 9/10
I hit back, bi’s, abs:
DL
115×5
115×5
205×5
255×5
BB Row
8×95
5×135
5×185
5×225 (belt)
5×245 (straps, belt)
DL
305×5
355×5
Rev Grip Pulldowns
3 sets
BB Curls
45×8
65×8
95×8
95×8
95×8
Preacher Machine curls
6 sets of 6 with 100lbs, 30 sec rest periods
Cable Crunches
3 sets of 12
Hanging Leg Raises
10
8
Posted in Training
January 19, 2009
Intro
I’ve been bodybuilding for 12 years, but have never stepped on stage. I started at 6′3" and 135lbs in high school, at my peak in 2007 I was 242lbs at 6′4" and about 14% bf. After becoming frustrated with my bodybuilding progress in 2006, I quit lifting to run several races including finishing a marathon. Towards the end I hated the long training runs and couldn’t wait to get back to bodybuilding.
I hired a prep coach to guide my nutrition on 10/30/08….I took pics on 10/30/08 that I’ve attached, along with pics from 1/10/2009 - about 10 weeks later and 10lbs later. I’m about 220 in the first set of pics and 209 this past weekend. I definitely feel that I look leaner, but also smaller. My clothes fit looser…..feel like I’ve lost some muscle, especially during the 10 days following the wisdom tooth surgery.
August 2007 235lbs
[url]http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/2007-Augustfront1.jpg[/url]
Oct 2008 220lbs - day I started with my prep
[url]http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/2008%20October/CIMG5822.jpg[/url]
Jan 2009 209lbs - 10 weeks later
[url]http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/2009%20Jan/MM20090110.jpg[/url]
Training
Training focus over the next 8-10 weeks is to regain strength to my 2007 levels.
May try a modified Bill Starr 5×5 program
Cardio
For the past 10 weeks, I have not been consistently doing cardio. Now that I’m targeting a June show, I’m doing 2-3x a week of moderate cardio (~30min) or HIIT depending on recovery from weight training.
Supplementation
Whey, casein, and MRP’s as needed to hit macros
Glutamine 10g before and 10g after training
BCAA’s 3-4 pills before and after training
Creatine Mono 5g a day (just started today)
SuperCharge/VasoCharge pre-workout
Dialene 4x (fatburner - using half doses)
Nutrition
275g protein
300g carbs
50g of fat
1 refeed day of 450g carbs and up to 100g of fat.
Posted in Training
January 19, 2009
Intro
I’ve been bodybuilding for 12 years, but have never stepped on stage. I started at 6′3" and 135lbs in high school, at my peak in 2007 I was 242lbs at 6′4" and about 14% bf. After becoming frustrated with my bodybuilding progress in 2006, I quit lifting to run several races including finishing a marathon. Towards the end I hated the long training runs and couldn’t wait to get back to bodybuilding.
I hired a prep coach to guide my nutrition on 10/30/08….I took pics on 10/30/08 that I’ve attached, along with pics from 1/10/2009 - about 10 weeks later and 10lbs later. I’m about 220 in the first set of pics and 209 this past weekend. I definitely feel that I look leaner, but also smaller. My clothes fit looser…..feel like I’ve lost some muscle, especially during the 10 days following the wisdom tooth surgery.
August 2007 235lbs
[url]http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/2007-Augustfront1.jpg[/url]
Oct 2008 220lbs - day I started with my prep
[url]http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/2008%20October/CIMG5822.jpg[/url]
Jan 2009 209lbs - 10 weeks later
[url]http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/2009%20Jan/MM20090110.jpg[/url]
Training
Training focus over the next 8-10 weeks is to regain strength to my 2007 levels.
May try a modified Bill Starr 5×5 program
Cardio
For the past 10 weeks, I have not been consistently doing cardio. Now that I’m targeting a June show, I’m doing 2-3x a week of moderate cardio (~30min) or HIIT depending on recovery from weight training.
Supplementation
Whey, casein, and MRP’s as needed to hit macros
Glutamine 10g before and 10g after training
BCAA’s 3-4 pills before and after training
Creatine Mono 5g a day (just started today)
SuperCharge/VasoCharge pre-workout
Dialene 4x (fatburner - using half doses)
Nutrition
275g protein
300g carbs
50g of fat
1 refeed day of 450g carbs and up to 100g of fat.
Posted in Training
December 3, 2007
LEGS
Squats - I did 5 sets of 5 with 275, felt kind of heavy, went LOW, good form
Leg Ext - 5 sets of 6 reps with 180lbs ( <1 min rest)
Leg Curl - 5 sets of 6 reps with 130lbs ( <1 min rest)
Standing Calf Raise - 6 sets of 8 reps
Seated Calf Raises - 4 sets of 8
Failure only happened on the squats.
Pump 8/10
Strength/Intensity 7/10
Overall 8/10
Had my pre-workout drink with stims and NO stuff. No creatine today. Sipped on BCAA’s during my workout, no PWO shake. At work today my diet consists of 3 servings of:
7oz chicken breast
2 cups of broccoli
15 walnuts
Drink 1.5 gallons of water from 8am to 5pm today.
<strong />
3 week cut
Daily food menu:
2.5lb bag of frozen chicken
7oz pack of tuna
3 eggs + 3 egg whites
2lbs of green beans or broccoli
2 tbsp PB
approx 6oz walnuts
2-3 small Clementine’s (small oranges)
1 banana (in morning)
2+ gallons of water
Supplements
75 grams of BCAA sipped on all day in the water
Opti-Men multi (3x a day)
Fish Oil (3x a day)
Approx daily macros:
350-400 grams of protein
120 grams of carbs (all from fruit and veggies)
115 grams of fat (all from walnuts)
Total Calories: 3100 (approx)
Posted in Training
September 19, 2007
Yesterday I felt strong. Here’s what the day looked like….
7:00am – 30 grams of whey protein in 10oz of soy milk
8:30 – ½ cup of oats, honey, and 30 grams of whey protein, Orange Triad 2 pills
10:15 – 8oz ground beef, 1 egg white, 4oz beans
11:45 – M-Stak and 1 scoop NOxplode (pre-workout)
12-1 – Workout – sip on Gatorade, Xtend, 2g Beta Alanine.
Workout: Pull
Bent over rows 8×225, 8×235, 8×240
Pulldowns 8×210 8×230 8×250
Shrugs 10×225 10×275 12×315 (straps)
Barbell Curls 135×6 135×8 140×8
Hamstring Curls 8×90 8×110 8×130
1:00 – Torrent with 2g Beta Alanine (PWO drink)
1:30 – 40 grams of whey in water
3:15 – 4oz fish, 4oz sweet pot, 7oz brocolli
6:00 – 10oz ground beef, wheat chips
9:00 – 7oz ground beef, wheat chips
9:30 – Syntha6 protein in soy milk (35 grams of protein)
Total Protein around 300 grams
Current Weight 236lbs
Here’s a recent posing video:
http://s183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/Videos/?action=view¤t=2007-September1stPosing.flv
Any comments are welcomed. I am training for a natural show next spring. I am 6′4″ and in the middle of a bulking cycle.
Posted in Training
August 28, 2007
Yesterday I felt strong. I loaded up on food over the weekend and got some good rest. Here’s what the day looked like….
7:00am – 30 grams of whey protein in 10oz of milk
8:30 – ½ cup of oats, honey, and 30 grams of whey protein, Animal Pak
10:15 – 1 cup of rice, 7oz lean beef, 1 egg
11:45 – Animal Pump (pre-workout)
12-1 – Workout – sip on Gatorade with Amino’s.
Workout: Shoulders/Traps/Abs
Military press 135×12, 155×12, 185×6/135×6
Side Lateral Raise 12×15, 12×20, 8×25
Rev Pec Dec (Rear Delts) 15×90, 12×90, 10×105
Upright Rows (smith machine) 12×135, 10×135, 8×135
Shrugs 12×225, 10×275, 10×275
Hanging Knee Raises 15,15,15
Cable Crunches 15×140, 15×140, 15×140
1:00 – Torrent (PWO drink)
1:30 – 40 grams of whey in water
3:15 – 1 cup of rice, ½ cup of green beans, 7oz chicken
6:00 – 2 eggs, 2 wheat pancakes, 4oz turkey sausage, handful of grapes
9:00 – 3 eggs, 12oz milk
9:30 – casein protein in soy milk (40 grams of protein)
Total Protein around 300 grams
Current Weight 233lbs
Here’s a new pic:
http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/2007August25th-SideChestPose.jpg
Posted in Training
August 23, 2007
I got incline:
135×10
155×10
185×10
225×8
235×8
245×8
Then I did flat bench (no warm-up)
225×6
235×6
245×6
Today was more of a volume day with medium intensity. I felt strong, but had a plan to keep from failure. I also did back, nothing spectacular. Some pull-ups, bent over rows (225×8 max), cable rows, and pulldowns. Upper body had a huge pump, entire workout took nearly an hour.
Only real change was that I took my amino acid pills (Animal Nitro) during the workout and sipped orange powdered Gatorade.
Posted in Training
August 22, 2007
Posted in Training
August 14, 2007
After my leg workout today I started to talk to a guy about sports. He does triathlons, running, and road biking. He was asking me about bodybuilding and training for a show. I had an "ah hah" moment…..
Bodybuilding is 24/7 with little room for error. I have a black belt in Tae-Kwon-Do, I have completed a full marathon, I played competitive tennis, basketball, and ran track in high school. With sports you have to perform on the field, but what you do outside of that is almost irrelevant. You can do run 10 miles, then eat pizza and beer and still finish your marathon. With bodybuilding, you MUST live it. Even in life, when I was in grad school, if I studied a little and paid attention in class then I did well. At work I put my time in, then go home and relax, but in Bodybuilding there is no time off, no rest. To be successful in changing your body you must balance rest, diet, recovery, and hard training to see real results. Are you willing to push your body in the gym and put proper time into your eating schedule, while balancing work, family, and friends?
I see guys in the gym all the time that train HARD, but never change, never gain strength or change their physique. Diet is 70+% of bodybuilding and fitness. This is where I’ve messed up in the past and the reason my results have been disappointing. It’s about the choices we make….sure you can be in good shape with above average exercise and diet, but to really be in the top 5% you MUST LIVE IT!
It’s not rocket science by any means, but you can’t just train hard in the gym….that’s the easy part, results are from what you do with the other 23 hours in your day…..
Posted in Training
August 14, 2007
My new training split is to prioritize my shoulders and legs. I plan to stick to this for 6 weeks, then make changes.
Monday - Shoulders/Traps/Abs
Tuesday - Quads/Calves
Wednesday - REST
Thursday - Chest/Back/Abs
Friday - Hamstrings/Calves
Saturday - Biceps/Triceps/Forearms
Sunday - REST
http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/2007-August11thSideTri.jpg
Posted in Training
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