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07-12-2008, 10:41 AM
| #241 |
| Registered User   | 7/12/2008 Shoulder's-Bi's-Tri's Absolutely SOLID training this morning! I did some etch work on shoulder's, bi's and tri's. Kept things rollin along with approx. 30 seconds rest in between sets and 2-3 min. rest in between exercises. The pump and vascularity was insane! I'm noticing changes almost daily and plan on taking some pics either tomorrow or Monday. Three weeks from today is the day! It's coming fast and I'm READY for whatever is in store. ALL IN!!! Recap SHOULDERS 1) Hammer Strength Press: 3 sets 2) Free Motion Arnold Press: 3 sets 3) Side Laterals: 2 sets 4) Incline Rear Laterals: 2 sets 5) Seated Shrugs: 1 x 10 / Standing DB Shrugs: 1 x 20 BI'S - TRI'S (superset) 1) Wide Cambered Bar Curl: 4 sets (final set, negatives only) 2) Cambered Bar Pressdowns: 4 sets 1) Machine Preachers: 2 sets 2) Reverse Grip Pressdown: 2 sets (single arm) 3) Cable Kickbacks: 1 set (super squeeze contractions WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" |
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07-14-2008, 10:30 AM
| #242 |
| Registered User | 7/14/2008 Upper Body WOW!!! I DO NOT care that I repeat my self over and over... Again... the best Upper Body workout thus far! Worked the squeeze, worked the eccentric/concentric's and hammered it! I'm just a lotta bit fired up from the havoc that Flex brought to the WNBF this past weekend, EARNING his 3rd Pro Card of the season and bringin some crazy nasty to Evansville in his Pro Debut! It's definately gonna be one hell of a day! I will be posting a few pics this week! On another note... I'm seein a few cross striations in my upper ab's upon wake up. I think I'm gettin there!!!  TRAINING BACK 1) Barbell Rows: 3 sets 2) Crossbody DB Rows: 3 sets 3) Seated Rope Rows: 3 sets 4) High Cable Rope Pulldowns: 2 sets CHEST 1) Incline Hammer Strength: 3 sets 2) Cable Flyes: 3 sets (3 angles) SHOULDERS 1) Hammer Strength Press: 3 sets BI'S-TRI'S (superset) 1) Alt. DB Curls: 3 sets 2) Reverse Grip V-Grip Pressdown: 3 sets WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" |
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07-14-2008, 01:21 PM
| #243 |
| Nimbus Nutrition Board Rep  | Everything still rollin! I saw your pics over at bb.com and you were looking SHREDDED keep it up! Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you." Deuteronomy 31:6 Nimbus Nutrition Rep To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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07-15-2008, 10:31 AM
| #244 |
| Registered User | 7/15/2008 Legs Got after it this morning and thoroughly stimulated the quads, hams and calves. Completed the workout in about 30 min. and my entire lower body was pumped to the max! Very focused, feelin awesome and driven to bring my best self in a couple of weeks. It's gonna be an even better venue with Flex in the mix! Can not wait! Training Recap 1) Smith Machine Squats: 3 sets (deeper than deep) 2) Smith Machine Feet/Knees Together: 2 sets 3) Extensions: 3 sets 4) DB Stiff Legs: 3 sets 5) DB Lunges: 1 set length of gym (approx 60 steps) 6) Standing Barefoot Calves: 2 sets WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" |
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07-15-2008, 11:08 AM
| #245 | |
| Registered User  | Quote:
Pics dude Pics!!!!!! LOL Keep rocking! Almost there. dybuilder USP Labs Sponsored Athlete | |
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07-15-2008, 04:27 PM
| #246 |
| Registered User  | Nice add in Flex! Way cool Ben. Joe Franco IFPA PRO, OCB Promoter, USP Lab Bodybuilder TeamFrancoBodybuilding OCB Mid Atlantic Natural Muscle, Pro Qualifier August 29th, 2009 - Trenton, New Jersey |
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07-15-2008, 04:28 PM
| #247 | |
| Registered User | Quote:
Did I miss something? Is Ben in Flex mag? dybuilder USP Labs Sponsored Athlete | |
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07-15-2008, 04:30 PM
| #248 |
| Registered User | He should chime in, but its one of those BB.com ads for their bodyspace and such. Pretty cool that they picked him. Joe Franco IFPA PRO, OCB Promoter, USP Lab Bodybuilder TeamFrancoBodybuilding OCB Mid Atlantic Natural Muscle, Pro Qualifier August 29th, 2009 - Trenton, New Jersey |
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07-15-2008, 05:27 PM
| #249 |
| Registered User | Nice! Congrats! dybuilder USP Labs Sponsored Athlete |
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07-16-2008, 12:39 PM
| #250 |
| Registered User  | Do doubt.. AWESOME bro!~ USPlabs Sponsored Athlete "It's not about how hard you can hit, it's how hard you can GET HIT and keep moving forward -- that's how winning is done!" |
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07-17-2008, 10:25 AM
| #251 | |
| Registered User | Quote:
WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" | |
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07-17-2008, 10:26 AM
| #252 | |
| Registered User | Quote:
WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" | |
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07-17-2008, 10:27 AM
| #253 | |
| Registered User | Quote:
WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" | |
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07-17-2008, 10:27 AM
| #254 |
| Registered User | 7/17/2008 Back-Chest OUTSTANDING WORKOUT!!! I'm chompin at the bit ready to rock it on the 2nd! I'm feelin like I'm in mid bulk with the energy and strength. I finally managed to get about 6 hours of sleep last night and forgot how good it makes you feel! I normally log about 4. I've nothing to do today other than posing practice this afternoon and REST some more. I will be posting some pics later on today. The workout was complete in about 40 min. I kept each set rollin pretty fast and took a minimum of 2-3 minutes between exercises. Hotel is booked, entry paid, polygraph scheduled.... I'M READY FOR BATTLE! MORE FOCUSED THAN EVER... Training BACK 1) Barbell Rows: 3 sets 2) Standing Close Grip Rope Rows: 3 sets 3) Rack Chins: 3 sets 4) Seated One arm Cable Rows: 3 sets 5) Pullovers: 2 sets CHEST 1) Incline Hammer Strength: 3 sets 2) Chest Press: 4 sets 3) Free Motion Flyes: 3 sets / 3 angles 4) Unilateral Crossover: 1 set (super squeeze) Stretch WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" |
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07-18-2008, 09:47 AM
| #255 |
| Registered User | 7/18/2008 Light Legs Sub-Max Leg day this morning and one hell of a workout! Took a little more time in between sets and exercises today and still finished in 30 minutes. Completely on target. Each movement was held in peak contraction followed by slow negatives. Had some issues with the camera yesterday and will rectify it today with pics tomorrow. Can't wait til the 2nd! Gonna be a blast! Training 1) Smith Squats: 3 sets (medium width stance) 2) Smith Squats: 1 set (feet/knees together) 3) Leg Press: 3 sets 4) Leg Extensions: 3 sets (3 angles) 5) Walking DB Lunges: 1 set - length of track (approx. 60 steps) 6) DB Stiff Legs: 3 sets 7) Seated Leg Curls: 3 sets *No calf work today, still super tight from the other day* WNBF Pro "MEDIOCRITY IS NOT AN OPTION"-- Me "Sacrifice is the barrier between mediocrity and excellence!" |
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07-18-2008, 11:20 AM
| #256 | |
| Board Sponsor Board Sponsor  | Quote:
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