The delayed BEFORE pictures

Hey everyone, sorry about the not so daily blog. Its been a very busy few days with work, training, bank holidays, and getting the diet cracked!!! The diet is organised and prepped to an inch of its life, never have i been so organised with something like this. Currently, working with 300g of carbs, anything more i found last time i put on a lot of fat, as i was keeping the cardio to a minimal. The protein im working to a 1.5g per lb of bodyweight which works out to be 258g of protein and the fats im really letting my animal fats take care of that. Also making sure to be drinking at least 4-5 litres of water a day. So we will see in 12 weeks time whether or not i have made the right decisions and i will just alter accordingly as i go along based on appearance.

However, judging by my before picture it looks strongly that i will not be competing this year (not saying i wont, im just in that bad condition). To me it looked liked something off the biggest loser, it was horrendous. How have i let myself get to this state? what the hell has gone on? Great thing i took the picture then, got in from work and mum had prepared a beautiful meal of beans, sausages, and CHIPS. I said calmly "cheers mum but i cant have the chips or the beans sorry, im gonna microwave some sweat potato". So last nights meal still not the best with the saturated fat sausages, but had turned into a much leaner bulkling alternative with sweet potato and peas. The game really is on now, that before picture taunts and i do not dare look at it again until another 2 weeks times.

A clearer view of the plan now is to bulk for these next 3 months, then I am practice cutting/ cutting for competition 16 weeks prior to November 8th and we will just see what condition i come out in to whether or ot i do step on stage this year. So stay tuned and do keep looking for new blog posts i will be back on it this week.  

The Youtube Channel

Take a look at mynew youtube channel. The channel will include a lot of my training for mens physique, including some technical videos covering over technique for exercises and about my training strategy and nutrition. All my videos will be based at the wonderful gym of LS Fitness, Stafford, Staffordshire. This will give everyone a great insight to my training and day to day life as well as my blog on the website. Tune into the channel David Benson. 

Arm attack

After yesterdays quick on slaught of legs and brutal chest session I woke tired and flat (yeah this happens to PTs as well). However, i felt this sensation get over ridden by a desire. The desire being i really did want to see the difference in these 12 weeks, and to really get myself back on track from where i left off before i started Bensons Sports Massages.

The training today is another double day arms by myself in the after noon and back  with training partner Zak Marshall at the local church, LS Fitness Stafford. The arm session was a quick blast today consisting of a quick warm up on the 2.5kg dumbbells, quickly followed by 15kg dumbbell bicep curls for 12 reps on each arm. This was followed by hammer rope curls on the cable machine still trying to go as heavy as possible for 3 sets of 12 reps, at this point the pump had really started to kick in. To finish biceps off 1 set 12 reps was completed on the arm curl machine which readied me for the final set. The final set included me taking the biceps to total muscular failiure and quickly followed by 6 negatives!......OOOOOOWWWWWW! BICEPS DONE! On ward to triceps. Still suffering from last nights battering i kept it simple and only did 3 sets of 12 reps on the arm extension machine and 3 sets of 12 reps on over head tricep extensions. Even though i was only doing 2 exercises (i know the triceps should be trained harder than biceps because they three heads) i ensured each rep maintained a strong contraction through out the exercise and an adequate stretch was experienced.

2 days in and im feeling positive and up beat with how i am conquering forward with my training and enjoying every minute. I will keep you up to date with tonights back session at 9pm tonight so tuned.

URGH Legs!!!

So here is the first of many blogs over the course of the next 12 weeks. The purpose of this blog/diary is to just give you an idea of how i train my self and most importantly keep myself motivated. Coming in to the 4th week of Bensons Sports Massages being opened at LS Fitness, everything has been a bit hectic getting everything organised. However, everything has fallen into place and business is booming, which leaves me to get back onto training. What better way to start back with training legs!!!

The sesion was kept really simple this morning, a standard Multiple set approach just to get back into the groove of things.


Barbell Squats 2 x warm up sets 60kg 2 x 12 reps

Barbell Squats 1 x 10 reps 80kg

Barbell Squats 1 x 5 reps 100kg

Notes: each time i train squats i make sure i get a FULL ROM and this involves me going down as far as possible. NO HALF REPS! bad points about today was the fact i felt myself giving away to the weight on 100kg, this means more strengthening work and really honing in on the technique of the squat particularly on the lighter high rep weight.

Barbell stiff leg deadlifts 2 x warm up sets 60kg 2 x 12

Barbell stiff leg deadlifts 1 x 12 reps 80kg

Barbell stiff leg deadlifts 1 x 8 reps 100kg

Lying leg curl 1 x 15 reps 30kg

lying leg curl 2 x 10 reps 45 kg

leg extension 1 x 15 reps 56 kg

leg extension 1 x 15 reps 77kg

leg extension 1 x 12 reps 98kg

Workout complete. This is a remarkably basic leg workout just to get back into the swing of things and find my feet again after a three week lay off from training. I kept the speed of the movements steady and controlled, and incomparison to past training sessions have kept the weight very light so not injure myself. Relatively happy with how todays first sessions went. Now its time to rest and get fed ready for round two with my training partner Zak Marshall.

Follow me on facebook!

You can follow Bensons Sports Massage and its latest events and deals via facebook.

Follow the hyperlink below. 

Sports Massage For Marathon Runners

Benefits of Sports Massage

  • It helps to decrease the recovery time between training sessions especially after longer runs.
  • Helps to identify areas of tightness by compensations when training. 
  • It decreases the likelihood of injuries due to the repetitive nature of running. 
  • Helps to maintain flexibility and pliability of muscles allowing them to function effectively. 
  • Maintains the condition of the actual muscle tissue as it encourages the re-organisation the muscle architecture by returning the muscle to its normal length. 
  • Decreases the amount of stiffness experienced after an increase in mileage. 
  • Releases muscle tension and restores balance to the musculoskeletal system. 

All of these key benefits are essential for any marathon runner beginner, intermediate, advanced looking to enhance their performance. Also, if the marathon runner is looking to take up marathon running over a long term period, sports massage will aid in preventing injuries due to the shortening of muscles and reduced pliability of the muscle. 

Bensons Sports Massage. 

Back to the Mat

As Im sure most of you are aware I said i was going to compete in Mens Physique this year. Training had gone well I had put on fantastic size in a short space of time and I will was getting considerably stronger. However, there was a void, something didn't feel quite right, almost like I knew I had done something wrong and dreading the telling off. Coming from judo and more cardio based training I started to miss that competiveness, granted in Mens Physique im competing but it just didn't and i knew would feel the same. I craved and missed the physical wearing down of the opposition and psychological battles fought 4-6 weeks out of competing either in judo or long distance running. 

3 weeks ago tomorrow I had an old coach of mine comment to my father about how much of a shame it was that i had just given up due to my hernia/groin problems I have had in the past. The words potential and talent were thrown in to the mix, and after dwelling on those words with my girl friend and father, it got me thinking. The very next day at work I came across a customer looking to join the gym and he had previously mentioned his judo experience, which lead to a endless discussion and myself reminiscing about my judo days. It is these two events that have sprung me to get back on to the mat and show everyone what I have got.

Follow me, as I will be keeping a log of all my training at LS Fitness, Stafford Judo Club, and Walsall Judo Club. I will also be keeping a track of my diet and will give you all an insight into my nutrition for dieting down, competition prep, before and after training. Watch as I unveil something that could be very special. 

Massage Training

I have had a great time training in sports massage this weekend. I have learnt so much and enjoyed every minute. I cant wait to start practicing at LS Fitness making sure my technique for back, neck, calf and hamstring. I cant wait for the end of February where I get to expand my knowledge and explore more areas of the body.

Welcome to the website

Welcome to the official website of David Benson Personal Training and Sports Massage. This website will link you in directly with the latest packages and offers available. Also, stay tuned for the latest training entries and keep up to date with my training also. There will be regular training tips and nutritional advice available on the site as well.