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Before:
118 lbs
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After:
127 lbs
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Vital Stats
Name: Ben Hedley
E-mail: jacobtucker@hotmail.com
BodySpace: ben90
Age: 17
Statistics (before): 01 October 2006
Height: 5' 8"
Biceps: 10.75"
Chest (expanded): 36.5"
Forearms: 10"
Waist: 26.5"
Hips: 30"
Statistics (after): 12 August 2007
Height: 5' 8"
Biceps: 12.75"
Chest (expanded): 39.5"
Forearms: 10.75"
Waist: 27.5"
Hips: 30"
Click To Enlarge.
Why I Got Started
Like plenty of members on Bodybuilding.com I would say, "I have always been a
very skinny person," but I truly mean it. At 5' 8" weighing just over 7stone
or 100 lbs! It's not hard to imagine.
And for my dad being a very good "long distance" runner and my granddad being
a very good swimmer then it would seem fairly odd for me to be so interested
in bodybuilding! But despite everything being against me and everyone
telling me that I would never be able to gain any weight I still couldn't
resist, I decided to go for it and I obtained my first set of dumbbells from
a friend across the road!
How I Did It
During year 10 in high school (when I was 15) I discovered the legend that
is Bruce Lee and I told myself that I would someday have an amazing physique
like his. I began with a rather pathetic attempt at working out, simply
doing bicep curls (with 4kg dumbbells!) and a few pushups every other night -
this would never be frequent as I always became distracted and unfocused
from my goal.
This continued with a few sit-ups added in until I reached 16
years of age when I was granted access to the local gym. My friend and I
joined and our workouts became more advanced due to the resistance machines
that were available although we were still not on any sort of routine, doing
exercises that we liked the look of and doing sets and reps that we felt
comfortable with we also enjoyed pushing ourselves by doing pyramids on
machines like the chest press. As the months went on we started to push
ourselves harder and harder but, again, at random times of the week.
Click Image To Enlarge.Lateral Spread.
My training became a lot more serious around November 2006 when I would
train regularly at the gym or at home, when I couldn't make it to the gym. A
new gym was set up some months later in March 2007 and my friend and I fell
in love with it.
We would go regularly and train hard. We would go and do
our own workouts usually following the same muscle groups as each other
depending on the day and we could then push each other randomly. For example
my friend would often walk over to the cable machine when I'm doing pushdowns
and hold the weight in place to cause resistance.
Click Image To Enlarge.October '06 - August '07.
At my newly improved gym I started working out 3 days per week and worked it
up to my current 6 day a week routine.
I soon found out how important "intensity" and technique was within
bodybuilding.
As my regular routine came into place I started using Bodybuilding.com not
only as a means to record my stats but also as a better way of researching
new exercises and routines which I could then incorporate into my own!
Ben Hedley's Posing Videos
Supplements And Diet
When starting my bodybuilding life style I soon found that with my fast
paced life it was extremely difficult to fit in enough calories and protein
into my diet so I began to use whey protein powder to make a few protein
shakes a day. The first type of powder I bought was Extreme Nutrition Whey Protein Powder.
I also started taking vitamin tablets for obvious reasons.
Only recently have I started monitoring my foods as when I was previously training I was never quite sure how to check the nutritional values on simple foods like a slice of bread or a slab of chicken breast but as long as I felt I was getting enough calories then I was okay.
Click Image To Enlarge.Side Triceps.
My Training
When I finally developed a workout routine it started off like this:
I would do around 3 sets per exercise with fair reps at around 12.
Tuesday: Triceps and Pecs
Pecs
Click Here For A Printable Log Of Tuesday.
Wednesday: Leg Day with Delts
Click Here For A Printable Log Of Wedsnday.
Thursday: Pecs and Back
Click Here For A Printable Log Of Thursday.
Friday: Triceps, Biceps and Delts
Click Here For A Printable Log Of Friday.
Saturday: Leg Day with Traps
Click Here For A Printable Log Of Saturday.
Suggestions
My workout is constantly changing which I think is an important factor
within gaining muscle. It is always good to keep your body guessing instead
of adapting.
Do plenty of research before you start training hard and find anyway to
motivate yourself; I personally use music.
Click Image To Enlarge.Ben Hedley.
