Ben Whitney's Page

I train at a big chain gym (I would prefer a Gold's but there is not one near me) so I meet all kinds of people while working out. Just about every time I tell someone that I am natural and that I am a vegetarian they say I'll never have any "substance" (muscle) on my bones unless I eat meat and take pro hormones. It seems to me that people today think muscle size is the only thing that makes a Bodybuilder. Most of these guys have 18" or 19" arms but they also have 20" thighs and 15" calves. I… Continue

Arms & Abs (179.6 lbs)



Crunch - 1x50

Reverse Crunch - 1x25

Double Crunch - 1x25

Rope Triple Crunch - 1x75

Hanging Knee Raise - 1x25

Twists - 2x25 each side



Close Grip Bench Press - 3x12 115 lbs & 2x15 110 lbs

Olympic Barbell Curls - 3x12 60 lbs & 2x15 55 lbs

Dips (on weight assisted machine) - 5x15 120 lbs assist

Preacher Curl Machine - 5x15 35 lbs

Pressdowns - 3x12 100 lbs & 2x15 20 lbs (last two sets one… Continue

(High carb day)



Meal #1 (pre-workout) 8:20 A.M

4 eggs

4 egg whites

1 orange

1/2 cup cranberries



Snack (during training)

2 scoops (26g carbs) Gatorade



Meal #2 (post-workout) 1:50 P.M

2 scoops Muscle Milk

8 oz. Silk soy milk

1 cup oatmeal



Meal #3 6:10 P.M

2 Boca veggie burgers

2 baked potatoes



Meal #4 10:10 P.M (kinda cheat meal)

5 oz. flat iron steak

1 scoop Muscle… Continue

Legs & Abs (weight 181.8 lbs)



Crunches - 1x50

Reverse Crunch - 1x25

Double Crunch - 2x25

Decline Oblique Crunch - 1x25 each side

Twists - 2x25 each side



Leg Extensions - 3x12 115 lbs (1 set normal, 1 toes in, 1 toes out) & 1x15 40 lbs (one leg)

Power Squat Machine (wide stance) - 4x10 90 lbs (back against pad, going down past parallel)

Stiff Leg Deadlifts - 2x12 85 lbs and 2x15 80 lbs

Seated Calf Raise - 2x17 120 lbs and 2x14 125… Continue