Bennyb's Workout Journal

[bennyb]

This is a new beginning and although I may miss a day or 2 I will write up what im doing being inspired by Joe Justice with the Friendly Competition lol. So far my weight has dropped from averaging 220-225 down to under 212 pounds. I have been eating less but keeping it healthy and having junk food every 4th or 5th day. So far this morning's Workout:

Miracle 7 Workout

Barrel Squeeze: 2x10

One-Arm Chin: 2x10 Per Arm

Shoulder Roll: 2x10

High Reach: 2x10 Per Arm

WTTC: 2x10

Quarter Squat: 2x10

Ab Squeeze W/ Hand Over Hand DSR: 5 reps per upper arm


Late Afternoon Workout:

Bridging

Wall Walking: Regular- 10 reps, 11th rep rocked back and forth touching chest to wall 20 times
W/ Reverse Push-up- 10 Reps

3 min. Back Bridge

Overhead leg lift


Evening Workout:

30 Min. Walking Backwards slowly

[bennyb]

Morning Workout-

Slapping Various Pressure Points

Pressing Into Various Pressure Points

Hip Rotation

Side Bends

Ankle/Knee Rotations

Hand over Hand DSR Deep Breathing Exercise

Shaking Arms

Over 100 Tai Chi Waist Turners

Over 100 Splashes (helps the arms feel light as you walk....Light arms, solid legs)

Neck Turns, Rotations, side to side

Shoulder Rotations

All exercises done right after the other. Felt Very good

Afternoon Workout

VRT Supersets

Bicep Curls
Tricep Pressdowns

Chin-ups
Pull-ups

Chest Fly
Rear Delt Fly

Lateral Raise
Lateral Pulldown

Wrist Press
Wrist Pull

Half Circle In
Half Circle Out

Evening Workout

30 min. Walking Backwards Slowly

[farrout]

Your training's looking great Ben.

Hope that life is treating you well.

Take care,
Steve

[bennyb]

Great stuff benny.

Do you have any strength feats that you are working on in particular at the moment ???
such as bench pressing a car or bending windmills ???

or just plain old steel :)


Tom


LOL.....Not doing any strength feats at the moment, money is kinda tight haven't done any real bending in a couple months but hey you never know when i'll get back into it. Have ripped a few phonebooks every now and then, just under 1000 pages, nothing to brutal.

[bennyb]

Morning Workout- Not in any particular order


Deep Breathing Exercises

Hip Rotations

Fingers interlocked and overhead hold

^^^^^^Holding Horsestance

Wrist rotations

Horsestance squats w/ liederman chest press Iso

Ankle/Knee Rotations

Tai Chi Waist Turner

Splashing water exercise

Tablemaker hold

Side Bends

Standing Side leg lifts

Shaking Arms

[bennyb]

My general workouts consists of these elements just about everyday:

Deep Breathing

Joint Loosening

DVR/VRT

Slapping Various Pressure Points

Backward Walking for 30 min.

Bridging

[MikeNY]

beeny what are the advantages of backward walking for 30 minutes over Powerwalking for 30 minutes? Powerwalking is just taking long strides and pumping the arms as you walk for those that don't know, Steve reeves invented it after liffting weights caused bustedup weightlifter syndrome for him.

[bennyb]

Mike,

Backward walking is a form of training where you walk at a slow pace and learn to get rid of negetivity and calm the body down and be at peace. It has qi gong elements to it and it teaches you to quite your mind and relax. I havent done in a while and I should lol. It helps me fall asleep much quicker then anything else.

[bennyb]

So far my training schedules that I have written....done plenty of workouts since my last post but this is more recent:

July 1st: Powerflex Arms/Shoulder...........Level 3 reps

July 2nd: Deep Breathing and standing Ab Exercises

DVR curls, presses and chin.....1x10 each

July 3rd: Deep Breathing & Standing Ab Exercises

VRT Presses, Curls, Chins, Pulls

July 4th: Deep Breathing & Standing Ab Exercises

VRT Presses, Pulls, Curls, Crossovers

July 5th: Animal Exercises (Duck, Chimp)

5x3 Handstand Push-ups

VRT Bent-over rows, Presses & Curls 5x5 per exercie

5x3 Chin-up/Pull-ups

July 6th: Deep Breathing Exercises

2x2 Headstand Hanstand Push-ups

2x1 Headstand Handstand Push-ups

1x4 Handstand Push-ups

4x6 Barrel Squeeze

5x5 VRT Chins

4x7 Rope Pull (DVR)

3x8 Bent-over Rows

July 7th: Animal Exercises (Chimp, Duck, Rabbit)

Sumo Squats

Catcher's Squat

4x4 Handstand Push-ups

July 8th: 115 Military Push-ups (3x30, 1x10, 1x10 w/ WPT's)

15 Pull-ups (5 pull, 5 Chin, 5 Leg Straight)

1 min. Handstand Hold

1:51 Wall Chair

July 9th: Joint Loosening & Iso Holds

July 10th: Hanging Isometrics

14 Iso Holds W/ Power belt (Presses, Curls, Pulls, Squat)

[bennyb]

Yesterday.....I did a few exercises then just before hitting the sack I hit one exercise in pleenty of sets in latter form.

Morning-

Deep Breathing Exercises

Pressure Points

Bear Crawls

Crab Walks

Mandrill

Evening-

Handstand Push-ups: 8x8,7,6,5,4,3,2,1=36

Gymnast Bridge: Held as long as Possible

Back Bridge: 3 min.

Full Range Atlas Leg Raise: Iso hold then kicked for a few reps

[bennyb]

Today's workout consisted of 6 animal exercises:

Condor

Bear

Gorilla

Duck

Mandrill

Chimp
__________

12 minutes of exercises and the total came out to 450 Reps

[bennyb]

Towel Bar Pull-ups: 5x3

Handstand Push-ups: 5x5

Shaolin Horse Stance: 1min.

Gorilla Flex 4: 60 Reps (30 per arm)

Hindu Push-up: 1 Rep (held certain positions for a period of time)

Tablemaker: 1min.

Indian Squat: 36 Reps

Back Bridge: 3min.

Time-21min. 36sec.

[bennyb]

V-ups: 20

Alternate Seated Leg Lifts: 4-count (10)

Arch Body Rocks: 25

Overhead Leg Lifts: 10

Hollow Body Rocks: 10

Burpees: 15

Gymnastic Bridge

Seated Leg Spreads: 30

Time-8 min. 35 sec.

[bennyb]

Isometric Power Belt Workout (2-3 positions in each exercise around 6-10 Seconds)

Military Press

Press Behind Neck

Supine Press

Arm Depressor

Front Curl

Reverse Curl

Standing Pull-up

Chest Pull

Deadlift

Bent Press

Time-18 min. 5 sec.

[bennyb]

IPR Workout (6-10 sec. per exercise in 2-3 posistions each except MM & FBF)

Liederman Chest Press

Shoulder Raise

Bicep Curl

Most Muscular

Bear Hug

Pressdown

Milo

Full Body Flex

Time-17min.

[bennyb]

As you probably have noticed my isometrics workouts. These are mostly my evening workouts but during the day I practice flexercises and various transformetrics/Combat Conditioning & Dinosaur bodyweight workouts.

Aerobic Isometrics....

Seiza Position

Catcher's Squat

Hindu Push-up

Tablemaker

Wall Chair

Bear Hug

Full Body Flex

Wall Push

Towel Deadlift

Pull-up

Bridging (Back, Front, Gymnast)

Time-22min. 22sec.

[bennyb]

Powerflex/Combat Conditioning Workout

Tiger Bend Squats/Jumpers: 3x25/15=125 Reps

Tiger Stretch Push-ups: 25 Reps

Wall Chair

Gorilla Flex 1: 40 Reps

V-ups: 20 Reps

Gorilla Flex 2: 80 Reps (40 per arm)

Handstand Hold

Gorilla Flex 3: 60 Reps (30 per arm)

Overhead Leg Lifts: 10 Reps

Gorilla Flex 4: 60 Reps (15 per part per arm)

Finger Tip Push-ups: 15 Reps

Gorilla Flex 5: 20 Reps

Tablemaker: 20 Reps

Time- 26min. 16sec.

[bennyb]

Powerflex/Grip, Back Workout........Very brutal workout workout.....I did max reps on the towel bar pull-up variations and these are grip killers if you don't believe me try them. I will post a video later on to show how tough these things are. Not many reps on these just getting past 2 or 3 is hard.

Gorilla Flexercises: Level 3 Reps

Fingertip Push-ups: 15

Towel Bar Pull-up Variations......

Pull-ups: 3

Chin-ups: 3

Mix Grip: 2/2=4

[bennyb]

Liederman Push-ups: 5x15.12.10.10.10=57

Towel Bar Pull-ups: 3x3.1.3=7

V-ups: 4x15=60

Fingertip Push-ups: 4x5=20

Handstand Hold

Wrestler's Bridge: 3min.

Side Hip Lifts: 4x10 per side=80 Reps (40 per side)

Time-29min. 30sec.

[bennyb]

VRT Version Of The Bosco Training System

Upright Rows: 2x10

Military Press: 2x10

Bicep Curls: 2x10

Bent Over Row: 2x10

Squats: 2x10

Pullover: 2x10

Calf Lifts: 2x20

Bendover Stand & Shrug: 2x10

[bennyb]

Last Night's Workout.......

Warrior Power T's: 5x12

VRT Barbell Training (2x10 per exercise)

Clean & Press

Curls

Rows

Military Press

Pulldowns

Upright Rows

Overhead Tricep Extension


Today's Workout.........Power Postures (aka Aerobic Isometrics....12min. 13sec.)

Tablemaker

Hindu Push-up (feet closer together)

Horse Stance

Arms Overhead (fingers interlocked) Horse stance

Handstand

Wall Chair

Full Body Flex

Gymnastic Bridge

[bennyb]

Last Night's Workout......

During the Bridging & Postures instead of counting reps I decided to count breaths.

Seiza Position: 20 Breaths

Ankle Rotations: 12 Reps each way per ankle

Catcher's Squat: 20 Breaths

Wall Walking (bending backwards down a wall): 10 Reps

Standing Dynamic Ham Stretch: 36 Reps

Wrestler's Bridge(nose to mat): 25 Breaths

Arm Circles: 12 up 12 back

Ham/Squat Combo: 36 Reps

Hand Over Hand Upper Body Strengthener: 10 Reps (L/R) 10 Reps (R/L)

Front Bridge: 25 Breaths

Hindu Push-up Holds

Shoulder Rotations: 12 up and back per shoulder

Tablemaker: 30 Breaths

Chinese Bridge: 25 Breaths

Sitting Split Stretch

Side Leg Lifts: 12 per leg

Wrestler's Bridge (Legs Are Straightened): 25 Breaths

Pushing Jacks(Variation Of Jumping Jacks): 50 Reps

Gymnastic Bridge (AKA wheel pose): 13 Breaths

Time-43min.14 sec.


Tonight's Workout.....

Milo Variation: 10 Reps (both ways)

Bear Hug Isometric Pulses: 10 Reps (6 sec. per rep)

Bear Hug DSR: 10 Reps

Liederman Chest Press Pulses: 6 Reps (6 sec. per rep)

Towel Deadlift: 10 Reps (6 sec. per rep)

Towel Pull DSR: 5 Reps Each way

Overhead Towel Pull: 10 Reps (6 sec. per rep)

Towel Pull Side to Side DSR: 10 Reps

Time-8 min. 46 sec.

[bennyb]

Isometric Postures:

Bear Hug Pull in partial squat: 3 min.

Shaolin Squat: 2 min.

Towel Deadlift: 2 min.

Tablemaker: 1min.30sec.

Liederman Chest Press in partial squat: 3 min.

Wall Push: 2 min. per back leg

Handstand: 1min.

[bennyb]

Chest Expander Workout......2 Yellow Cables

Overhead Downward Pull W/ Lunge: 18 Reps (9 Reps per leg)

Overhead Downward Pull W/Squat: 18 Reps

Overhead Shoulder Rotator: 12 Reps

Curls: 20 Reps (10 per arm)

One-arm press: 10 Reps (5 per arm)

Overhead Downward Pull: 15 Reps

Chest Pull: 10 Reps

Upright Rows: 18 Reps

[bennyb]

This workout didn't take that long but it fried me faster then a bucket of KFC....

4 Grade 2 (BBB) Bolts 1/4inch thick by 6 inches long

2 40d Penny Nails 4 inches long


Would've been a 5th bolt but the darn thing wouldnt go after just getting dented lol. Same Brand but the steel felt totally different, these are fairly easy for me to Bend but only one can screw you up and the skin brushed off a bit cause of it.

[firefox]

Benny,

I see that you do 2x10 in the M7 workout. I've been doing 1 set of 3to 5 reps,putting everything into it;and,I am wiped and breathing heavy after this. I would therefore think that you have to be pacing yourself somewhat and not going all-out with 2x10.Is that right? Or maybee it's not necessary to go all out to get good results.In John's book, PYTP,he states that with 10 reps you will only tone and not hypertrophy or build much strenth.Would you or someone clarify? I've always gotten results from short,intense workouts less frequently,instead of less intense with more frequent workouts.

[bennyb]

Benny,

I see that you do 2x10 in the M7 workout. I've been doing 1 set of 3to 5 reps,putting everything into it;and,I am wiped and breathing heavy after this. I would therefore think that you have to be pacing yourself somewhat and not going all-out with 2x10.Is that right? Or maybee it's not necessary to go all out to get good results.In John's book, PYTP,he states that with 10 reps you will only tone and not hypertrophy or build much strenth.Would you or someone clarify? I've always gotten results from short,intense workouts less frequently,instead of less intense with more frequent workouts.

I don't do much of 2x10 reps anymore sometimes I just do 1 set of 10 and do plenty of deep breathing in between sets. The more reps you at a moderate pace does contribute to eliminating muscle mass and tone the muscles. It just depends on the person. Im not looking to tone my arms since i'm already big at 230 pounds. I have been noticing definition after a series of isometrics from various angles and duration. I'm into strengthening my tendons for my bending and tearing so theres no need for me to get bigger because I don't want to be bigger then I already am. My results are from various systems practiced each day but I don't always do the same systems everyday. If you're a smaller person and want to gain mass then the 3-5 reps going all out ordeal is a must but like a weight training program max out at least every couple days. Even with the 10 rep moderate pace scheme you're not building a whole lot of external strength but very much internal strength. Im a short and intense trainer myself but on a certain days I wanna "chill out" and just have a relaxing workout and let the body flow. Thats a great way for recovery after some intense training. Like I keep telling you guys I train throughout the day, on certain days I train up to 4 times and on a few others I train just 2. Im never satisfied with one whole workout. I want to work on other things. Keep some short and balls to the wall and keep others smooth and relaxing. My secret to training 7 days a week is not setting up a bunch of intense or relaxing workouts its about adapting and improvising.

[bennyb]

DVR/DSR Workout: After each exercise I would take 9-10 Breaths of a Qi Gong Breathing Exercise. Each exercise was 10 Reps Each.

Liederman Chest Press

Bicep/Tricep Combo

Hand Over Hand

Shoulder Roll

Chest Pull

Barrel Squeeze

Atlas Curls

One-Arm Chin

Shoulder Raise

Atlas Bicep Flex & Press

Time-20min. 46sec.

[bennyb]

Tonight's Workout...........Bridging W/ Other Postures

Regular Wall Walking: 10 Reps

Wall Walk Into Bridge: All The Way Down And Touched Chest To Wall 10 Times.

Horsestance W/ Arms Straight Out: 3min.

Back Bridge (Nose To Mat Arms Overhead Fingers Interlocked): 3min.

Isometric Hook Pull: 3min.

Front Bridge: 2min.

Gymnastic Bridge: 1min.

Handstand: 1min.

Hip Bridge (Resting on Upper Back): 3min.

Rainbow Bridge (Nose To Mat Legs Are Straightened Arms Overhead Fingers Interlocked): 2min.

Overhead Leg Lift (Alternated leg touching floor): 15 reps per leg

Time-Approx. 26 min.

[bennyb]

Handstand Workout (BW-230 Pounds)........Only did a few min. but it was enough to fry my arms and upper body.

Handstand Wall Walk: Round Trip Side To Side

Headstand Handstand Push-ups: 4 Reps

Walking up & down the wall (Up 1 Down 1 equals 1 Rep): 3 Reps

Alternate Fingertips: 2 Each Arm