Benson's Styrketrening Log

[Benson]

Sorry for not keeping it in Norwegian, but I'm not quick enough to snakkar heil tid.  I train at Hamna Trimrom in Nordfjordeid.  It's got some old equipment, but it gets the job done.

If I ever reach my goals in the gym, I'd like to go to a wrestling school and yeah... get into professional wrestling before I'm too old. 
http://www.youtube.com/watch?v=Lng7iFzSVGI



Current Workout Plan :

Monday : Chest / Triceps
- Bench Press (Alternating weeks with BB and DB)
- Bench Press Machine
- Cable Crossovers
- DB Pec Flyes
- Tricep Pushdowns
- Skull Crushers
- Dips (Bench or Body)
- Tricep Kickbacks

Tuesday : Heavy Legs
- BB Squats
- Good Mornings
- Leg Extensions
- Leg Curls
- Squat Machine
- Hip Adductors
- Hip Abductors
- Calf Press

Wednesday : Rest / Cardio
- Treadmill sprints

Thursday : Back / Biceps
- Deadlift
- WG Pulldowns
- CG Pulldowns
- Seated DB Curls
- EZ Bar Curls
- One Arm DB Rows
- Incline DB Curls / Inverted DB Curls
- Hammer Curls

Friday : Light Legs
- Squat Machine
- Leg Curls
- Leg Extensions
- Leg Curls
- Hip Adductors
- Hip Abductors
- Squat Machine Jumps
- Calf Press

Saturday : Shoulders / Triceps / Biceps
- Shoulder Press
- Seated DB Curls
- Tricep Pushdowns
- Lateral Raise
- Hammer Curls
- Skullcrushers
- Front Raise
- EZ Bar Curls
- Tricep Kickbacks

Sunday : Rest / Cardio
Distance Walking : 10km+



Current Measurements

Height	5'11" / 180cm
Weight	255lbs / 115.7
Bodyfat	16-17%
Arm	16.50"
Forearm	13.00"
Wrist	6.75"
Calf	17.75"
Thigh	26.50"
Hips	43.00"
Waist	38.00"
Chest	48.00"
Shoulders	58.75"

Goal Measurments (June 20th / 12 Week Cut Cycle)

Height	5'11" / 180cm
Weight	220lbs / 100kg
Bodyfat	< 14%

[Benson]

Log Day 1 - 24/03

TRAINING

Warm Up : Jump Rope x  300

Weights :
Dead Lift (Calluses are getting bad - trying chalk + new gloves next week)
- 10 x 60kg
- 10 x 90kg
- 8 x 130kg
- 5 x 160kg

WG Pulldowns
- 10 x 60kg
- 8 x 70kg
- 5 x 80kg

CG Pulldowns
- 10 x 50kg
- 8 x 60kg
- 6 x 75kg

DB Curls
- 10 x 15's
- 8 x 17.5's
- 6 x 20's

EZ Bar Curls
- 12 x 20kg + bar
- 8 x 30kg + bar
- 5 x 40kg + bar

One Arm Rows
- 8 x 40kg
- 8 x 40kg
- 8 x 40kg

Arnold DB Press
- 10 x 15's
- 6 x 17.5's

Inverted Bicep Press
- 8 x 12.5's

DB Hammer Curls
- 10 x  20's
- 8 x 25's
- 4 x 30's

Cardio :
Treadmill sprints - 5 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Crunches : 2 x 25
Reverse Crunches : 2 x 25
Kick Ups : 2 x 25
Obliques : 2 x 50
Weight Twists : 2 x 15 + 15kg
Captain's Chair : 2 x 10
Plank : 2 x 30sec
Left Plank : 2 x 20sec
Right Plank : 2 x 20sec

[quintriceps]

Awesome bro Good luck with your training!

Do you understand anything when others are speaking/writing in norwegian? And why are you here  ? (just curious )

[Benson]

Awesome bro Good luck with your training!

Do you understand anything when others are speaking/writing in norwegian? And why are you here  ? (just curious )

Thanks!

Yeah.  I understand a lot but  I'm just not fast enough with typing.   I've lived in Norway for 3 years now -- Moved from Los Angeles to the western countryside.  Married, have a job, and all that stuff. I raise my flag on May 17th, watch the news on TV2, cheer on Norway in the World Championships, and even played a year of Handball.  Transitioning to Norway life completely .

I joined to get to know more people around Norway -- training wise.  I'm either getting into Kule training this year, or maybe Boxing/MMA.  Posting a log keeps me motivated and helps me get through each training session easier.  Also to offer some help in some areas -- American sports, injuries, training methods.   I am also a screenwriter who spends many hours sitting in a chair typing movies.  Training and being active on this forum will help take breaks from that.

[Benson]

Log Day 2 - 25/03
Light Legs Day

TRAINING

Warm Up : Jump Rope x  300

Weights :
Squat Machine
- 25 x 100kg
- 15 x 150kg
- 15 x 150kg
- 16 x 150kg

Leg Curls
- 10 x 40kg
- 8 x 50kg
- 3 x 56kg

Leg Extensions
- 8 x 70kg
- 6 x 75kg
- 5 x 85kg

Leg Curls
- 15 x 25kg
- 12 x 30kg
- 10 x 35kg

Hip Abductors
- 25 x 67.5kg
- 30 x 67.5kg
- 20 x 67.5kg

Hip Adductors
- 15 x 70kg
- 20 x 70kg
- 20 x 70kg

Squat Machine Jumps
- 30 x 50kg
- 15 x 80kg
- 15 x 100kg

Calf Press on Squat Machine
- 30 x 150kg
- 30 x 150kg


Cardio :
Treadmill sprints - 7 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Crunches : 2 x 25
Reverse Crunches : 2 x 25
Kick Ups : 2 x 25
Obliques : 1 x 50
Weight Twists : 2 x 15 + 15kg
Captain's Chair : 2 x 10
Plank : 2 x 30sec
Left Plank : 2 x 20sec
Right Plank : 2 x 20sec

[quintriceps]

Awesome!

Hehe the reason why you would hang on this forum is a given But thats not really what I ment.. I was wondering why you moved to Norway (why you were here in Norway )

since immigration to Norway from western countries is kind of rare

[Benson]

Oh yeah --

While living in Los Angeles, I met a Norwegian woman. She was doing a Around America trip, starting in New York, driving to Seattle, then down to LA.  And back to New York.

We met in LA and played pool one night.  I bet her if I won the game, I could take her out to dinner the next night.  She won, but still went along with it.  We went out, fell in love, she persuaded me to come to Norway and I did.  We stayed in love, got married.... now three years later...still in norway and happy.


It's a big difference though living by the beach in LA to living in the Norwegian country where we've had snow since October.

[quintriceps]

Haha yeaa its a big difference I can imagine

Getting into winter sports is a great way to learn to enjoy the winter though I dont do winter sports myself but alot of norwegians love the winter because of this =D

Great love story though haha! Hope you have a happy life here in Norway! All the best!

[Benson]

Hey, thanks.  I played handball one year as a keeper.  We won all games and I only allowed 20.25goals per game.  On the final practice, I suffered a dislocated mallet finger (http://www.google.no/images?um=&q=mallet%20finger&biw=1366&bih=677).  Haven't played since.  i want to start a basketball klub here for the winter, but renting our idrettshal is 182nok for 1/4 of the court per hour.  Expensive!

[Benson]

Log Day 3 - 26/03
Delts / Bi's / Tri's

This was a brutal workout.  Spent 8 hours shopping in Forde today + 3 hours of driving back and forth.  THEN, hit the gym. Set a new Personal best on tricep pushdowns.  Lucky there was no one in the gym because I was screaming for these reps.

TRAINING

Warm Up : Jump Rope x  300
Resistance Band Stretching - Back, Chest, Shoulders

Weights :

Military Press (Shoulder warm-up)
- 10 x 20kg
- 10 x 20kg
- 10 x 40kg

DB Shoulder Press
- 10 x 20kg
- 10 x 25kg
- 8 x 30kg

DB Curls
- 6 x 20's (Seated)
- 10 x 10's (Standing)
- 10 x 15's (Standing)

Tricep Pushdowns
- 12 x 85kg
- 8 x 100kg
- 3 x 120kg *New PR
- 20 x 50kg

Lateral DB Raise
- 10 x 8's
- 10 x 10's
- 8 x 12.5's

Hammer Curls
- 8 x 25's (DB)
- 10 x 20kg+ Bar
- 6 x 30kg+ Bar
- 2 x 32.5's (DB)

French Press
- 10 x 30kg+ Bar
- 8 x 35kg+ Bar [Elbow Pain flared up]
- 12 x 30kg (Pulley)
- 15 x 40kg (Pulley)

Front DB Raise
- 12 x 8's
- 10 x 10's
- 8 x 12.5's

EZ Bar Curls
- 10 x 20kg+ Bar
- 8 x 30kg+ Bar
- 6 x 35kg+ Bar

DB Shrugs
- 10 x 25's

Cardio :
Treadmill sprints - 5 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Ran out of time -- Will do tomorrow.

[Benson]

Log Day 4 - 27/03
Today is a rest day.  Supposed to be a distance day, but the snow keeps falling here.

Jeg må trene core i dag.  Svigermor laget kringler i går.

[jonask]

Damn, that workout plan seems heavy! A lot of exercises over the week, but guess that is a good thing See you`re trying to start a basketball team, that`s awesome man .Hope you can manage gathering a team, there are way to few basketball teams in Norway!

Is it weird for you working out with weights in kilos instead of punds? This gym I worked out at earlier had a weight scale in pounds, remembered it was a hassle to get used to change from pounds to kilos

[Benson]

This workout can be intense, but I've became used to it.  It took about a year to get into it.  With quick rest times, it's a great cutting workout.  With longer rest times, it's great for bulking/strength building.  And I've became addicted to training.

When the snow melts, I'm going through my kommune and redeveloping the courts.  We have 4 basketball courts, but they are in bad shape (different sizes / old equipment).   Then generate interest through playground basketball over the summer and see where it goes.  We're 5 hours from Bergen teams, so I think we'd only be able to play some minor games with Volda.

It's been 10 years since I've set foot in a gym before going in Norway.   Kilos was like starting fresh. New system, new goals.

[jonask]

It's been 10 years since I've set foot in a gym before going in Norway.   Kilos was like starting fresh. New system, new goals.

hehe, thats good, to me it would have taken some getting used to Good luck with improving the courts, I know from experience getting help from a norwegian kommune can take some time and effort. But if you can persuade a few of them that the courts needs some redeveloping I`m sure you`ll get it done

[Benson]

It'll be a challenge.  Some need a new paint job.  Some need to be adjusted to the 3m height. And some need the loose gravel swept away. I'll probably volunteer to do it on my own because we NEED more options.  All kids have are fotball and handball. And honestly, I'm having withdrawals from no american sports (I hit baseballs on the soccer fields)

About the log - Added a current measurements and goals table.  I'm 255lbs at the moment, but most is dense muscle + creatine's added weight.  The goal for my 12 week training/cutting is -35lbs -> 220lbs (100kg).