beniger 
"Compete in a Spring 2008 Natural Bodybuilding contest."
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Archive for the 'Training' Category
Monday, December 3rd, 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.
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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
Wednesday, September 19th, 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
Tuesday, August 28th, 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
Thursday, August 23rd, 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
Wednesday, August 22nd, 2007
Posted in Training
Tuesday, August 14th, 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
Tuesday, August 14th, 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
Monday, August 13th, 2007
Update & Pic
This past Saturday I hit arms hard! I watched Animal Arms before I went to the gym and did the same workout. It felt awesome! I normally superset bi’s/tri’s to maximize the pump. It felt great to mix it up, here are a couple pics…
http://i183.photobucket.com/albums/x…1thSideTri.jpg
http://i183.photobucket.com/albums/x…rLatSpread.jpg
Posted in Training
Friday, August 10th, 2007
I hammered hams & calves today in the gym. I did leg curls, leg press, standing leg curls, donkey calf raises, calf press, and seated calf raises. I had a great pump and felt strong. I have never trained my hamstrings seperate from quads, so this was a new experience.
I do this to bring up my soft hams and small calves. I plan to continue to attack legs twice a week, quads once and hams once, for the next 6 weeks or so to bring up my hams and bring back my quads.
I also switched from Animal Pump back to NOexplode this week to use up some old NOexplode before it expires in a couple months.
Posted in Training
Tuesday, August 7th, 2007
I hit Quadz today…not legs, but quads/calves. I just did some heavy squats and leg ext (drop set). I took NOexplode for the first time in months before my workout and my quads blew up! We’ll see how sore I get over the next couple days. I will take Wed off to rest/recover and let my body heal.
Until next time my friends, remember….you gotta eat big to get big, but if you don’t get enough rest - you won’t go ANYWHERE in bodybuilding.
Posted in Training
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