tag:blogger.com,1999:blog-70637192011-04-21T20:39:06.405+01:00Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.comBlogger511100tag:blogger.com,1999:blog-7063719.post-1091051044729676332004-07-28T22:43:00.000+01:002004-07-28T22:44:43.456+01:00Bench 110 x 6!! Hooray, achieved my target already!! <br /> <br />OHP 53 x 8 <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109105104472967633?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com7tag:blogger.com,1999:blog-7063719.post-1090962710815899302004-07-27T22:11:00.000+01:002004-07-27T22:11:50.816+01:00Deadlifts 105 x 20 <br /> <br />Rows 65 x 6 <br /> <br />Shrug 72.5 x 15 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109096271081589930?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090859142945492142004-07-26T17:25:00.000+01:002004-07-26T17:25:42.946+01:00Went on a different run with Vicki. Ran for 20 minutes 47.9 seconds. <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109085914294549214?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090858920814711582004-07-26T17:20:00.000+01:002004-07-26T17:22:00.813+01:00Bench 109 x 6 (add weight) <br /> <br />OHP 52.5 x 8 (add weight) <br /> <br />Db ext 13kg x 7 <br /> <br />Rows 65 x 6 <br /> <br />Curls and hammer curls 14kg to fail (20) <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109085892081471158?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090442900877123632004-07-21T21:47:00.000+01:002004-07-21T21:48:20.876+01:00Run 27 minutes 39.5 seconds :-( <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109044290087712363?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090361565948783812004-07-20T23:11:00.000+01:002004-07-20T23:12:45.946+01:00Bench 109 x 5 <br />&nbsp; <br />Shoulders 50 x 10 <br />&nbsp; <br />Db ext. 13 x 16 (8 each side) <br />&nbsp; <br />Pull ups to fail <br />&nbsp; <br />Curls and hammer curls 13kg (30) <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109036156594878381?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090265682814900362004-07-19T20:33:00.000+01:002004-07-19T20:34:42.813+01:00Squat 90 x 15 <br />&nbsp; <br />Shrugs 72.5 x 10 <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109026568281490036?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090061249706132632004-07-17T11:45:00.000+01:002004-07-17T11:47:29.706+01:00Bench 108 x 6 (add weight) <br /> <br />Shoulders 50 x 8 <br /> <br />Lying Db ext. 13 x 8 each side <br /> <br />Rows 71 x 3/4 (bad form, time to start over with less weight, and much better technique) <br /> <br />Curls and hammer curls to fail 13kg (26)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109006124970613263?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1090061137918027692004-07-17T11:44:00.000+01:002004-07-17T11:45:37.916+01:00Went on a run with Carl, and tried to keep up! Didn't record the time though.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-109006113791802769?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089760618192175232004-07-14T00:13:00.000+01:002004-07-14T00:16:58.193+01:00Bench 108 x 5 <br /> <br />Shoulders 50 x 8 <br /> <br />Lying Db ext. 13 x failure <br /> <br />Pull ups to fail <br /> <br />Curls and hammer curls to fail <br /> <br />* Note - last three exercises were done with almost no rest in between, and so reps were not recorded. I was on a time limit, as I had to go out. The reason I was pushed for time was that my girlfriend called me to say Happy Birthday halfway through. I love her.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108976061819217523?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089760404009582422004-07-14T00:12:00.000+01:002004-07-14T00:13:24.010+01:00Deadlift 102.5 x 20 (add weight) <br /> <br />Shrugs 70 x 16/17 (add weight)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108976040400958242?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089654679067205612004-07-12T18:51:00.000+01:002004-07-12T18:51:19.066+01:00Played football instead of running.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108965467906720561?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089654649517117412004-07-12T18:49:00.000+01:002004-07-12T18:50:49.516+01:00Bench 107 x 6 (add weight) <br /> <br />Shoulders 47.5 x 10 (add weight) <br /> <br />Lying Db ext 13 x 7 each side <br /> <br />Rows 71 x 5 <br /> <br />Curls/Hammer curls to fail w/ 13kg (24)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108965464951711741?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089400038667856732004-07-09T20:06:00.000+01:002004-07-09T20:07:18.666+01:00Run 26 minutes 20.8 seconds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108940003866785673?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089399994935583952004-07-09T20:04:00.000+01:002004-07-09T20:06:34.936+01:00Bench 107 x 5 <br /> <br />Shoulders 47.5 x 8 <br /> <br />Db ext. 13kg x 6 <br /> <br />Pull ups 10ish <br /> <br />Curls and hammer curls to failure 13kg (22)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108939999493558395?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089063291626318582004-07-05T22:33:00.001+01:002004-07-05T22:34:51.626+01:00Squat 88 x 15 <br /> <br />Shrugs 70 x 15 (add weight)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108906329162631858?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1089063281564020582004-07-05T22:33:00.000+01:002004-07-05T22:34:41.563+01:00Squat 88 x 15 <br /> <br />Shrugs 70 x 15 (add weight)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108906328156402058?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088976425135961892004-07-04T22:26:00.000+01:002004-07-04T22:27:05.136+01:00Another record run. <br /> <br />24 minutes 37.6 seconds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108897642513596189?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088718600985287302004-07-01T22:49:00.000+01:002004-07-01T22:50:00.986+01:00Another good run! <br /> <br />24 minutes 56.4 seconds<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108871860098528730?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088547344155951062004-06-29T23:03:00.000+01:002004-06-29T23:15:44.156+01:00Bench 106 x 5 <br /> <br />Press behind neck 42.5 x 10 (add weight) <br /> <br />Close grip bench - this is crap, so I am going to replace it with lying dumbbell extensions. <br /> <br />Pull ups: 8 <br /> <br />Dumbbell curls/hammer curls to fail (34) <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108854734415595106?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088459446732960552004-06-28T22:48:00.000+01:002004-06-28T22:50:46.733+01:00Deadlift 100 x 20 (add weight) <br /> <br />Shrugs 70 x 10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108845944673296055?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088374579896661802004-06-27T23:13:00.000+01:002004-06-27T23:16:19.896+01:00Ran another record time!! <br /> <br />24 minutes 45.8 seconds!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108837457989666180?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088283425242501232004-06-26T21:55:00.000+01:002004-06-26T21:57:05.243+01:00Bench 106 x 4 <br /> <br />Press behind neck 40 x 10 (add weight) <br /> <br />Close grip bench 50 x 8 <br /> <br />Barbell rows 71 x 3 <br /> <br />Dumbbell bicep curls/hammer curls to fail with 11kg.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108828342524250123?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1088113652656834382004-06-24T22:46:00.000+01:002004-06-24T22:47:32.656+01:00Went for a run and got my best time yet! <br /> <br />25 minutes 27.4 seconds.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108811365265683438?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087943380301749992004-06-22T23:25:00.000+01:002004-06-22T23:29:40.303+01:00Bench press 105 x 6 (add weight) <br /> <br />Dumbbell shoulder press 19 x 20 (add weight) <br /> <br />Close grip bench press 50 x 7 <br /> <br />Pull ups 9.5 <br /> <br />Bicep curls with 11kg dumbbells to fail, then hammer curls.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108794338030174999?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087855360624062092004-06-21T23:02:00.000+01:002004-06-21T23:02:40.623+01:00Squats 88 x 13 <br /> <br />Shrugs 68 x 15 (add weight)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108785536062406209?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087637780250968982004-06-19T10:34:00.000+01:002004-06-19T10:36:20.250+01:00Good session. <br /> <br />Decided to get rid of the incline bench, as I feel it is less productive than the flat one. <br /> <br />Bench press 105 x 6 (add weight) <br />Close grip bench press 50 x 6 <br />Barbell rows 70 x 6 (add weight)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108763778025096898?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087637674833815902004-06-19T10:33:00.000+01:002004-06-19T10:34:34.833+01:00Ran another good time, under 26 minutes. <br /> <br />25 minutes 55.0 seconds.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108763767483381590?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087337546736966572004-06-15T23:10:00.000+01:002004-06-15T23:12:26.736+01:00Bench 105 x 5 - nearly went for 6... next time! <br /> <br />Shoulders 19 x 18 <br /> <br />Pull ups 9.5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108733754673696657?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087246405986300672004-06-14T21:51:00.000+01:002004-06-14T21:53:25.986+01:00Not bad. <br /> <br />Deadlift 98 x 20 (add weight) <br /> <br />Shrug 68kg x 12<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108724640598630067?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087238889751156862004-06-14T19:47:00.000+01:002004-06-14T19:48:09.750+01:00Went for a run in the heat. Not a bad time too. <br /> <br />26 minutes 51.7 seconds.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108723888975115686?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1087035368426720752004-06-12T11:07:00.000+01:002004-06-12T11:16:08.426+01:00Another decent workout. <br /> <br />Incline bench press 68 x 6 (add weight) <br /> <br />Close grip bench press 50 x 7 (Bench dips to failure straight after) <br /> <br />Barbell rows 70 x 5 - better form this time <br /> <br />Dumbbell curls to fail, then hammer curls to fail with 11kg <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108703536842672075?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086894092914562992004-06-10T20:00:00.000+01:002004-06-10T20:01:32.913+01:00Went on a run and recorded my second fastest time ever! <br /> <br />26 minutes 3.3 seconds!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108689409291456299?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086816628481757882004-06-09T22:28:00.000+01:002004-06-09T22:30:28.480+01:00Rest day. <br /> <br />Protein probably not enough, for one reason or another... I had a chocolate treat early on, instead of my pasta!! Naughty.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108681662848175788?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086816484122605052004-06-09T22:25:00.000+01:002004-06-09T22:28:04.123+01:00Good workout on Tuesday. <br /> <br />Bench 105 x 5 <br /> <br />Dumbbell shoulder press 19 x 14 <br /> <br />Pull ups 8.5 <br /> <br />Protein estimate good also. <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108681648412260505?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086645329112385312004-06-07T22:53:00.000+01:002004-06-07T22:55:29.113+01:00Squat 87 x 20 (add weight) <br /> <br />Shrug 67 x 15 (add weight) <br /> <br />Good workout, squatting felt good. <br /> <br />Protein estimate also good. <br /> <br />Great day. <br /> <br />Still miss her though. :-(<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108664532911238531?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086635194091165432004-06-07T20:06:00.000+01:002004-06-07T20:06:34.090+01:00Played football, so didn't go for a run. Very hot and sweaty.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108663519409116543?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086385392925925642004-06-04T22:39:00.000+01:002004-06-04T22:43:12.926+01:00Incline bench press (after warm up) 67.5 x 6 (add weight) <br /> <br />Close grip bench press 47.5 x 9 (add weight) <br /> <br />Rows (after warm up) 70 x 5 <br /> <br />Not bad, not bad at all. <br /> <br />Protein estimate: Maybe just under, but not bad since I thought I was going on a client lunch (so I did not bring a packed lunch), but in the end I didn't and so effectively missed a meal!!! Shock horror!!!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108638539292592564?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086300035571950032004-06-03T22:58:00.000+01:002004-06-03T23:01:42.080+01:00I went for a run. <br /> <br />My time was 26 minutes 34.9 seconds. Another good time. <br /> <br />Protein estimate: Just under.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108630003557195003?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086215231373337182004-06-02T23:26:00.000+01:002004-06-02T23:27:11.373+01:00Rest day. <br /> <br />Protein estimate: Good enough. <br /> <br />It is Amelia's birthday tomorrow. I really miss her.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108621523137333718?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086129274818747052004-06-01T23:32:00.000+01:002004-06-03T23:09:53.773+01:00Bench press (after warm up) 104kg x 6 (add weight) <br /> <br />Dumbbell Shoulder press 18 x 20 (add weight) <br /> <br />Pull ups: 7.5 <br /> <br />Decent workout in all. <br /> <br />Protein estimate: Enough<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108612927481874705?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1086041384579967812004-05-31T23:03:00.000+01:002004-05-31T23:09:44.580+01:00Bank holiday Monday. It was good as Alex came down for the weekend from Wales, but since he left this afternoon, I have been really missing Amelia. <br /> <br />I have not eaten great over the weekend, but that was to be expected. <br /> <br />Training today went well though: <br /> <br />Deadlift 97 x 20 (need to add weight) <br /> <br />Barbell Shrug 66kg x 20 (need to add weight) <br /> <br />Protein estimate not good.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108604138457996781?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085779837466404472004-05-28T22:14:00.000+01:002004-05-28T22:30:37.466+01:00So I went running on Thursday night. It went well considering I had not run for two weeks. I ran 26 minutes 48.3 seconds. That is actually one of my best times. <br /> <br />On Friday night I did the following: <br /> <br />Incline bench press: (after warm up sets) 65 x 6 - need to add weight <br /> <br />Close grip bench press: 45 x 8 - need to add weight <br /> <br />Barbell rows: (after warm up sets) 70 x 4 <br /> <br />My protein estimate for both days is also pretty good.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108577983746640447?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085607626485835542004-05-26T22:37:00.000+01:002004-05-26T22:40:26.486+01:00Rest day today. <br /> <br />Protein estimate: 155g = Great! <br /> <br />Read that I need at least 123.2g of protein a day for muscle growth.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108560762648583554?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085521750024549042004-05-25T22:44:00.000+01:002004-05-25T23:00:08.393+01:00Bench press (after warm up) 104 x 4 <br /> <br />Bit crap considering I did 5 last time and 6 the time before that. I know why though: inconsistent training, not enough food and sleep. I should start to improve now though... <br /> <br />Dumbbell shoulder press 18 x 8 each side <br /> <br />Pull ups 6.5 <br /> <br />All in all not too bad, as long as I begin to improve. <br /> <br />Protein estimate: 115g = still need to add a bit more.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108552175002454904?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-108543221879602232004-05-24T21:47:00.000+01:002004-05-24T21:56:58.796+01:00Wow, how exciting. Not really. It wasn't a particularly great one - but not a bad one. Squats felt a bit dodgy, but I managed to do one more than last time. <br /> <br />Squats (60kg x 5, 60 x 5 warm up) 87 x 16. <br /> <br />Then did a few calf raises on the loaded bar till fail. <br /> <br />Shrugs to fail with 66kg: 13. <br /> <br />Daily protein estimate: 123g = not quite enough.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-10854322187960223?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085342437057994092004-05-23T20:21:00.000+01:002004-05-25T23:02:16.833+01:00So here are my current measurements as of tonight: <br /> <br /><strong>Height:</strong> 5 foot 7 and 1/3 <br /><strong>Weight (stripped):</strong> 166.5lb <br /><strong>Body fat:</strong> 21% <br /><strong>Upper arm relaxed:</strong> 13 3/8 inches <br /><strong>Upper arm flexed:</strong> 14 13/16 inches <br /><strong>Chest (relaxed, inch above nipple):</strong> 41 3/4 inches <br /><strong>Waist: </strong>34 inches <br /><strong>Thigh R (11 inches above knee):</strong> 24 inches <br /><strong>Calf Left:</strong> 14 7/8 inches <strong>Right:</strong> 15 9/16 inches <br /><strong>Neck:</strong> 15 13/16 inches <br /><strong>Forearm relaxed R:</strong> 11 1/16 inches <br /><strong>Forearm goosenecked R:</strong> 11 11/16 inches <br /> <br /><strong>Bench:</strong> 104kg x 5 <br /><strong>Squat:</strong> 87 x 15 <br /><strong>Deadlift:</strong> 96 x 20 <br /> <br /><strong>Best time for regular run:</strong> 25 minutes 33.4 seconds <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108534243705799409?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085167421307150832004-05-21T20:20:00.000+01:002004-05-21T20:23:41.306+01:00To help me achieve my aims, I will need to eat between four and six times a day. You know, the usual: lots of protein, enough carbs, not too much fat.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108516742130715083?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085166633413096752004-05-21T19:38:00.000+01:002004-05-21T20:10:33.413+01:00Basically I want to achieve three things: <br /> <br />1. Increased muscle mass. <br /> <br />2. Decreased levels of body fat. <br /> <br />3. Improved cardiovascular fitness. <br /> <br />By the end of the twenty week period starting 24/05/04, ending 04/10/04, I want to have: <br /> <br />1. Achieved a consistent stripped body weight of 175lb, with a body fat percentage in the teens (height 5 foot 7 and 1/3 inches). <br /> <br />2. Achieved the following in training: <br />(a) Bench press 110kg x 6 good reps. <br />(b) Squat 92 x 20. <br />(c) Deadlift 106 x 20. <br /> <br />3. Run under 25 minutes for the regular jogging route I take. <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108516663341309675?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085163909064087532004-05-21T18:24:00.000+01:002004-05-21T20:14:36.566+01:00<strong>Monday</strong> <br />Squat / Dead lift <br />Barbell shrug <br /> <br /><strong>Tuesday</strong> <br />Bench press <br />Dumbell shoulder press <br />Pull ups <br /> <br /><strong>Wednesday</strong> <br />Rest <br /> <br /><strong>Thursday</strong> <br />Run (2 miles) <br /> <br /><strong>Friday</strong> <br />Incline bench press <br />Close grip bench press <br />Barbell rows <br /> <br /><strong>Saturday / Sunday</strong> <br />Run once (2 miles) <br /> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108516390906408753?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0tag:blogger.com,1999:blog-7063719.post-1085154376276274502004-05-21T16:31:00.000+01:002004-05-22T23:05:52.976+01:00Ok... <br /> <br />I am at work, in Surrey, in the UK, on a Friday afternoon, and am feeling a bit under the weather and tired after waking up with a cold today. I always seem to get colds in the summer. <br /> <br />My girlfriend is going traveling around British Columbia for 20 weeks or so tomorrow, and I am going to go out and meet her in August for two weeks. Hence two weeks in twenty. <br /> <br />I am going to try and focus on getting fit and strong, as my training has not been great for a few months now. I am hoping that it will stop me from missing her too much, and get focused.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7063719-108515437627627450?l=twoweeksintwenty.blogspot.com' alt='' /></div>Benhttp://www.blogger.com/profile/05116478794313708016noreply@blogger.com0