David Trantham Pro Natural Bodybuilder

[David Trantham]

hello me and my wife are pro natural bodybuilder and figure pros, we compete mainly with the WNBF(past) and presently with the IFPA and the NGA. I presently won The overall NPC ELITE in Greensboro NC, which was a National Qualifier. so i will also compete in the NPC as well , maybe the Team U and master nationals. in the next couple days me and my wife will post some workouts as well as nutrition , training and supplements that we take. we also are sponsored by ATLARGE NUTRITION, so we will be giving you all the supplements we take as well. we both are presently in the offseason, but my wife dawn starts her pre contest diet the 1st of Jan.we will feel u in on what shows our worksouts etc, it should be fun and can be a learning experience for some, we r are glad and want to help any way we can.

thanks david and dawn trantham

[David Trantham]

first entry for training journal

first of all i am glad to be here posting my workout, so if i can help anyone please chime in. i just recently did my last show Nov 14, came in 2nd heavy at the IFPA Yorton cup in DC. i still am really lean, my goal is slowly gain strength and increase my mass, by eating clean foods with the execption of a cheat meal every now and then. (will post diet as well from time to time), i stress increasing my weights slowly because the last 2 years i have hurt my self by increasing my poundage to rapidly. (serious injury last year when i tore my bicep) so my goal is to increase my lean body mass by eating good clean bodybuilding foods, while trainging heavy and various other methods.

CHEST,CALVES,20 MINUTES CARDIO (WALKING TREADMILL)
INCLINE DUMBELL
2 WARM UP SETS
4SETS 80x12,90x12,100x6,100x6

FLAT DUMBELL
4 SETS 85x12,95x8,100x6,100x6

INCLINE DUMBELL FLYS
4 SETS 50x12,60x10,70x6,70x6

FLAT FLYS
4 SETS 55x12,65x10,75x6,80x5

INCLINE BARBELL PRESS
4SETS (3) 205x7, 155x25

PEC DEC
4 SETS 12,10,6,6

CALVES
SEATED 5 SETS 20-25 REPS
STANDING 5 SETS 10-15 REPS

20MINUTES CARDIO

[David Trantham]

Tuesday DEC 2 2009

LEGS


2 warm up sets legs ext
LEG PRESS
5 SETS 12PLATESX12,14PLATESX12,18X10,20X6,20X6

SEATED LEG CURLS
4SETS SETS OF 12,12,10,6

ANOTHER LEG PRESS
4 SETS 14PLATESX12,16X12,18X10,20X6

SQUATS
4SETS 225X12,275X10,3115X6,315X6

LYING LEGS CURL
4 SETS 12,12,8,6

HACK SQUATS
2 SETS 225X12,275X6

STIFF LEGS
4 SETS 225X12,275,X10,315,8,350X6

WALKING LUNDGES
2 SETS 50LBS DUMBELL 25 STEPS, DROP TO 110 BARBELL 25 STEPS
60LBS DUMBELL 25 STPES DROP TO 110 BARBELL 25 STEPS

LEG EXT
4SETS 12,12,10,6

WOW WHAT A WORKOUT!!!!!!!


I MUST SAY THAT WAS A GREAT WORKOUT, AS YOU CAN SEE I TRAIN WITH VOLUME AND TRY TO INCORPORATE HEAVY LOW REPS WITH SOME MODERATE REPS OF 12. I WILL PROBABLY DO THIS FOR THE NEXT WEEK OR SO, THEN MAYBE TRY SOME FST-7 TRAINING TO MIX IT UP. I MUST SAY MY LEGS ARE ALREADY GETTING SORE!!! THATS A GOOD THING

MY DEIT TODAY WAS GOOD DON,T KNOW THE EXACT CALORIES BUT AT ALL CLEAN FOOD!!!

[cphafner]

Awesome. Really looking forward to reading your journal. Any way you could post up your workout split?

[Al19067]

Nice too see you here, I'm trying to compete one day, I'm 5 foot 3 @215lbs, and slot of it is muscle, I'm cutting right now,I wanna gain more muscle but hope my age wont slow me down, 25 right now

[Brian Hopper]

Welcome to WBB!!!

[Unholy]

Welcome! Hope to see you on stage in 2011 ;)

[Invain]

Awesome to have you posting here. We don't have many pro bodybuilders around.

[GoodyGirl]

Excellent! I will look forward to reading this journal! Tuesday's leg workout looked horrendous! That's some workload!

[David Trantham]

thanks guys and gals, for the women my wife is natural pro figure, she will be posting her workouts as well, the women may be interested inn that. yes here is my current workout split MON BACK-20 MINUTES CARDIO, TUES EITHER CHEST OR SHOULDERS,CALVES, 20 MINUTES CARDIO WED. LEGS THURS-OFF FRIDAY EITHER CHEST OR SHOULDER , ABS, 20 MINUTES CARDIO, SAT ARMS,CALVES,20 MINUTES CARDIO SUN OFF SO MY SPLIT IS 3 ON 1 OFF 2 ON 1 OFF

[bamazav]

Subbed. I hope to watch and learn.

[David Trantham]

today dec 3, off , total rest day

[David Trantham]

[B]friday dec 4 2009
shoulders

dumbell shoulder press 4 sets
70x12,75x10,80x6,80x6 1 feel set 55x12

barbell press behind neck 5 sets
155x12,185x6,185x6,155x10, fell 135x12

barbell upright row 4 sets
95x12,115x12,135x6,135x6

cable laterial raises 4 sets
12,8,8,12

barbell front raises 4sets
12,12,8,8

seated machine laterial raises 4 sets
12.8,8,12

rear peck deck 4 sets
12,12,8,12

2 feels sets machine press 15 reps

20 minutes cardio

8 sets abs

actually the workout was pretty good, did not quite have the intensity i wanted but not bad for a friday.. i can feel my strength slowly going up[ /B]

[Coke]

Good luck in future competitions man...fine shoulder training.

[David Trantham]

sat dec 5 2009
arms,calves

one arm rope press downs
2 warm up sets
4 sets
12,9,6,8

seated tricep machine
4 sets, 12,12,8,5

cable press down
5 sets, 12,12,10,8,5

behind the neck press
4 sets 12,12,8,6

rope press 2 feels sets 20reps

barbell curels
2 warm up sets
5sets,95x12,115x11,135x6,135x6,115,12

machine preacher curel
8 sets, with different resistance positions
12,10,12,10,12,10,8,6,

one arms preacher curls
4 sets 12,10,6,6
1 feel set 21 reps

calves
seated calves altered with calves leg press
10 sets
seated cal. reps 20,20,20,15,12
calves leg press reps 15,15,12,12,10

20minutes cardio

[cphafner]

wow you use a ton of volume.

[David Trantham]

Sometimes on sunday at home i hit weak boby part for a quick workout, hopefully to shock the muscle to grow!!! Weak bodyparts in my case would be my chest and shoulders chest 2 warm up sets
toatal 10 sets flat barbell bench 185x10,185x10,185x10,x185x10,205x8,205x8,205x8,225x6,225x6,225x6 all sets were not taken to failure
4 sets of one arm dumbell press 12reps

dont know if this will work (hitting the muscle twice a week) but years ago i used to do something like this and from pics i thought my chest was bigger, i know i use to be stronger

[David Trantham]

[B]monday dec 7 2209

back
wide lat pull downs
2 warm up sets
3 sets 12,10,8

t-bars rows
1 warm up set
4 sets 4platesx12,5platesx9,6platesx7,6plates+25x5

then 1 set lat pull downx6

close grip cable pull
4sets,12,10,8,6

then 1 set lat pull downx6

seated close grip cable pulls
160x12,180x10,200x7,200x6

then 1 set lat pull downx6

bent over barbell rows
4 sets
225x12,275x10,325x7,325x7

[/then 1 set lat pull downx6

dumbell rows
4 sets
150x10,150x10,150x10150x10 drop to 105x10

deadlift
this is the first time since sept that i have deadlifted because i was preping for a show,being really lean i thought i would be a good idea to stop, well i started back tonight, taking it slow. my personal best was 505x2 so hopefull y in 3 or 4 months i can get back to that , so dont laugh at these numbers
4 sets
225x12,275x12,325x10,375x7

sets really really light wide lat pull downs 15 reps

20minutes cardio


this workout was pretty good, but actually i did a little more than i wanted to , i think it was a litttle to much volume

this morning weight at 5:30 am was 196, need to gain approx 20lbs.( just taking it slowly) since noc 14 i have gained about 5 lbs

B]

[Unholy]

Strong lifting man. So you don't keep heavy compounds in your routine during prep? Still squatting or naw?

[David Trantham]

yea i still lift heavy as possible, i just cut deadlifts out a 7 or 8 weeks before my show, i feel like its a movement that u can get hurt at when u get very lean. but the ansewer is yes i still squat all the way to my show, my weight amounts just go down. nothing else changes in my pre contest prep, in some movements i dont lose hardly any strenght, just mostly real power movements,such as dead and squats. this is probably due to all the cardio that is being done and the ware and tear on my legs.

[David Trantham]

tuesday dec 8 2009
shoulders
dumbell press
2sets warm up
5sets
70x12,75x10,80x6,75x8,60x12

barbell behind neck press
4sets
135x12,155x10,155x10,155x10

cable side lat raises
4 sets
12,10,6,9

barbell upright rows
4sets
95x12,115x10,135x7,135x7 drop 95x10

cable front raises
4 sets
12,8,6,12

machine side lat.
4 sets
12,8,8,12


dumbell shrugs
4sets
105x20,125x20,150x15,150x15 drop 105x15

calves
standing calf raises rest 40 sec. seated cybex calf raises
15,20
10,20
10,20
10,20
10,25

20 minutes cardio

hard a really good workout, i can tell i am getting stronger!!

[David Trantham]

wednesday dec 9 2009

legs

first of all i can tell i am getting stronger in legs , really a good workout!! over the last couple of weeks i have been altering between quads and hams, my total strenght is not as good as if i were doing say just quads but in general my strenght has increased.

leg ext 2 warm up sets 20reps

hach squat
2 warm up sets 20 reps ( i have been doing more warm up sets, my left knee has been bother me some, i guess in need to start wraping them)
5sets
225x12,275x10,315x7,315x7,225x10

one legged hamstring curl
1 warm up set 20 reps
4 sets
12,12,6,6

leg press
5 sets
12platesx12,14 platesx12,16platesx10,18platesx7,18platesx7

one legged lying curl
4 sets
12,12,10,8

squats
5 sets
225x12,275x10,275x8,275x8,275x8,225x12 drop 185x10 drop 135x10

seated hamstring curl
4 sets
12,12,7,7

walking lundges
3 sets
50 dumbells 25 steps drop 110 x 25 steps,70 dumbells 25 steps drop 110 x 25 steps,70 dumbells 25 steps drop 110 x 25 steps

leg ext. 4 sets
12,12,10,10

[Coke]

Serious leg day...great volume all over the place in here.

[David Trantham]

thurs dec 10 2009 off

friday dec 11 2009
chest
flat dumbell press
2 warm up sets
5set
80x12 95x8 105x6 95x8 81x12

incline dumbell press
5 sets
75x12 85x10 85x8 85x8 75x12

bumbell flay fly
4sets
50x12 60x12 70x8 75x6

incline dumbell fly
4sets 50x12 60x10 70x6 65x8

barbell incline press
4 sets
185x10 205x8 205x8 205x8

cable flys
4 sets
12,12,10,8

machine flat chest press
4sets
9,8,8,6

20 minutes cardio
10 minutes abs

[David Trantham]

sat dec 2 2009
biceps/tris/calves/cardio

single arm rope push down
2 sets (warm ups)
4sets
12,12,10,6

dip machine
4 sets
12,12,8.6

close grip bench press
4 sets
185x12,185x12,205x8,205x8

skull crushers
4 sets
12,10,8,10

tricep cable press down
5 sets
12,12,10,7, last set feal set 20 reps

barbell curls
2sets (warm ups)
6 sets
95x12,95x12,115x10,115x10,135x5,135x6

machine preacher curl
6 sets
12,12,10,10,8,6

single arm preacher curl
4sets 10,10,8,6

barbell curls 21's
3 sets

calves
legg press
5sets
15,15,10,10,10

seated cybex
5 sets
all 5 sets 20 reps increasing weights


20 minutes cardio

workout was really good, i flew thru it, had christmas shopping to do

[David Trantham]

sunday dec 13 2009

[B]weak body part training

[185x10,185x10,185x10,x185x10,205x8,205x8,205x8,225x6,225x6,225x6 all sets were not taken to failure
4 sets of one arm dumbell press 12reps/B]

still tring to bring up shoulder and chest!!!!!!!!!!

[Unholy]

Diggin the workouts in here. I've been battling with the post contest blues myself, getting fat, and trying to get back on the horse. This is definitely motivating!

How much over your show day weight from the Nov 14th show are you? I competed on the same day haha.

[David Trantham]

as of today i was only 5lbs over my weight from the show on the 14th. i really trying to take it slow. even though i have on gained about 5lbs i have gotten a lot stronger in some of my lifts. i probably want compete next year, take time to really put on som lean body mass, my goal is to gain about 20 to 25 lbs which would put me about 5lbs heavier than last year.

[David Trantham]

let me get caught back up. its been really busy at the trantham hosehold, getting ready for christmas. still getting into the gym. here are my workout for the last couple of days

MON DEC 14 2009
BACK
WIDE LAT PULL DOWNS
2 WARM UP SETS 20 REPS

SEATED CABLE ROWS
4 SETS
12,12,8,(6 DROP TO SET OF 10 )

WIDE LAT PULL DOWNS
2 SETS 10,10

BUMBELL ROWS
4 SETS
150X10,150X10,150X10(150X10 DROP 105X10 DROP 85X10)

WIDE LAT PULL DOWNS
2 SETS
10,10

t-BAR ROWS
4 SETS
12,12,10(7 DROP TO 10)

WIDE LAT PULL DOWN
2SETS
8,6

BARBELL ROWS
4 SETS
225X12,275X10,275X8,275X8 DROP 225X6

WIDE LAT PULL DOWN
2 SETS
8,15

20 MIUNUTES CARDIO
10 MINUTES ABS



TUES DEC 15 2009
CHEST,CALVES

CHEST
INCLINE BARBELL PRESS
2 WARM UPS SETS 20 REPS
4 SETS
185X12,205X10,225X10,245X8 DROP 185X8

INCLINE DUMBELL PRESS
4 SETS
80X12,90X8,90X8,90X6 DROP 60X10

FLAT DUMBELL PRESS
4 SETS
85X12,95X10,105X6,105X6 DROP 65X10

SEATED PEC DECK
12,12,8,8 DROP TO 15

FLAT DUMBELL FLYS
3 SETS
50X12,60X8,70X6 DROP TO 45X8

INCLINE DUMBELL FLYS
3 SETS
50X10,60X8,65X5 DROP TO 40X8

CALVES
STANDING CALF MACHINE
5 SETS (TOTAL)
1 SET 20 REPS
THEN 4 SETS (10REPS DROP TO 10 REPS)

SEATED CALF MACHINE

5 SETS TOTAL
1 SET 20 REPS
NEXT 4 SETS 12 REPS DROP TO 10 REPS

20 MINUTES CARDIO

[Coke]

Super workouts for both days Dave.

[Tom Mutaffis]

It looks like you are hitting a lot of volume in your workouts. Do you always train in the 8-20 rep range or do you mix things up a bit?

[David Trantham]

no usually i change it up,this week is higher/drop set week. leading up to this i was keeping rep ranges 6-12. for the next 2 weeks i am going to try to something different, mainly so i can get out of the gym fast for the holidays. i am going to cut out some volume. do about 8-10 power sets then do a fst-7 training for the 7 sets this will speed up my time in the gym and allow me to hit 2 different muscle fibers. hopefully i will see some results for it for 2 weeks. then after holidays i will probably go back to rep ranges 5-12 for about 3 weeks

[David Trantham]

one intense leg day!!!!!!!!!

wed dec 16 2009

squats
3 sets warm ups 20 reps
6sets
225x15,275x12,275x12 drop 225x10,275x12 drop 225x10,275x12 drop 225x10,315x6

hack squats
4sets
225x12,275x8,275x8 drop 185x10,275x8 drop 185x10 drop 135x10

leg press
5 sets
12platesx20,14 platesx15,16 platesx10,16 platesx10 drop 12platesx10,16platesx10 drop 12platesx10 drop 10x7

walking lunges
3 sets
25steps 50lbs dumbells drop 110 barbell x 25 steps
25steps 50lbs dumbells drop 110 barbell x 25 steps
50 steps 110 barbell ludges

leg curel
4sets
12,12,9,9 drop to 10

seated leg curl
12,10,8,8 drop to 8

stiff legged deadlifts dumbells
75x15,85x15,95x15,105x15

i changed it up a little this week, i did more high reps and drop sets(which i think my leggs respond to better) also i did quads first then hams, in the past 6 or 7 weeks i waas doing quad exercise then ham exercise. by me changing it up my hamstrings were on fire,(this is a week point for me so hopfully this will help, and by the way as i wright this i am already sore.

[David Trantham]

thursday dec 18 2009

today was an off day, i needed it legs are really sore,plus i think i am coming down with a cold great!!!!!!!!!!!

[David Trantham]

friday dec 12/18/09

shoulders
2warm up sets
4sets
70x12,75x10,85x6,85x6 drop 55x10

barbell press
4sets
140x12,160x9,160x8,160x6 drop 135x8

behind neck barbell press
3 sets
135x10,135x10,135x10

barbell up wright rows
95x15,115x12,135x8 superset with front plate raise w/45x10,samethong again

dumbell side lat.
30x12,37x10,45x8,50x6,50x6 drop 30x8, drop 15x12

machine side lat
130x6 drop 90x10,samething again

front raise cable
12,12,8 drop to 10,samething again

rear pec deck
12,12,12,12

20 minutes cardio

abs

[David Trantham]

sat dec 19 2009

did thing a little different i workout at home,maybe not quite as intense but none the less i got it done

biceps
barbell curls
2 warm up sets
95x12,115x10,135x8,135x8 drop 95x10, 95x15

cambered curls narrow grip
70x12,90x12,110x8 superset barbell curls 40'sx10,same

cambered curls wide grip
same as above

2 sets of
55x10 dumbell curls drop to 35x10, drop 15x10

concentration curls
2 sets
40'sx8 drop 15x10


triceps
dips
5 sets/warm ups 20 reps each set

incline cambered bar french press
4sets
70x12,90x10,90x10 superset to behind head dumbell press x12,same

flat cambered bar french press
same as above

bech dips
7 sets 15 w/30 sec rest

[David Trantham]

mon dec 21 2009

today was back day, i don't know what it was but my stomach was tore up all day! we had a family gathering on sunday and i guess those normal foods dont go well for me, plus i have had a head cold all weekend. anyway i got thru it!!!


BACK
3 WARM UPS SETS PULLDDOWNS 20 REPS

T-BAR ROWS
3PLATESX12,4PLATESX12,5PLATESX10,6PLATESX8,7PLATESX6

BARBELL BENT OVER ROWS
225X12,275X10,325X7,325X7

DUMBELL ROWS
150X10(4 SETS TOTAL)

CLOSE GRIP CABLE ROWS
160X10,180X8,180X7,180X5

CLOSE GRIP CALBE PULL DOWNS
12,10,8,6

Bent Over Straight Arm Lat Pull Down
12,10,8,6

WIDE GRIP LAT PULL DOWNS FST-7 TRAINING REST 3 SECONDS
12,10,6,6,8,10,12

20MINUTES CARDIO
ABS

[David Trantham]

tuesday dec 22 2009

shoulders
2 warm up sets dumbell press

dumbell press
70x12,75x10,80x8,85x6,85x6

barbell press
155x8 4sets

barbell behind head press
135x8 3 sets

upright rows
115x10,135x8,140x5,135x6

dumbell front raises
45x10,5xx7,50x7,42x9

barbell shrugs
315x15,365x15,405,10,405x15

dumbell side lat.
7 sets fst-7 30 sec rest
12,12.10,8,6,8,10

calves
standing
6sets
20,14,10,10,10,14

seated
6sets
20,14,14,14,10,10

20 minutes cardio

[David Trantham]

wed dec 23 2009

quads
squats
4warm up sets 15-20 reps
225x12,275x10,275x10,315x6,315x6

hacks
225x12,275x10,315x6,275x8

leg ext
5sets
12,12,10,10,8

leg press
7 sets fst-7 training 30 sec rest
12platesx12,12px10,14px8,16x6,14x7,12x10,10x15

hams
seated leg curls
5sets
12,12,12,10,8

stiff legged deadlifts
230x12,280x10,320x10,340x6

leg curl
7 sets fst-7 30 secs
12,10,8,6,8,10,12

3sets walking lunges
110-50 steps,same,110-75 steps

[David Trantham]

thur dec 24 2009

chest

dumbell press
2 sets warm ups
85x12,90x12,100x10,105x8,85x10

incline dumbell press
75x10,75x10,85x8,95x5,80x8

dumbell flys
50x12,60,12,70x10,80x6

incline flys
50x12,60x10,70x8,75x6

cable flys
4 sets
12,12,10,10

incline barbell press
7 sets fst-7 training 30 sec rest
185x10,185x9,205x6,205x6,185x8,185x8,165x15

25 minutes cardio

10minutes abs

[David Trantham]

fri dec 25 2009

no workouts just eating alot of bad food, and i mean alot of bad food. i think i over did it, i fell terrible

sat dec 26 2009

one arm cable rope pushdowns
2 warm sets
4sets
12,10,6,6 drop to 10

cable curls
2 warm up sets
4sets
12,12,10,7 drop to 10

seated dips
4sets
12,12,10,6 drop 10 then superset with holding bodyweight upwright for 1 minute on dip bar

alt dumbell curls
4sets
35x12,45x12,55x8,60x6 drop to 35 x 10

behind head cable press
4sets
12,12,10, 6 drop to 10

cybex preacher curl machine (3 different settings)
2 sets each setting reps 12,8
ttoal 6 sets

behind head dumbell presses
85x12,95x10,100x8,105x7 drop to 80x10

barbell curls
7 sets fst-7 training 30 sec rest
12,10,8,5,4,9,12

cable pressdowns
7 sets fst-7 training 30 sec rest
12,12,12,10,6,8,12

leg press(for calves)
6 sets
20,15,10,10,10,10

seat calve raises
6 sets
20,15,15,10,9,9

25 minutes cardio

[David Trantham]

mon dec 28 2009

back
wide lat pulldowns
2 warm up sets
4sets
140x12 160x10 180x6 170x7 drop 140x8

t-bar wide
4sets
3platesx12 4 platesx12 5 platesx9 6platesx6 super set wide lat pulldowns x 8

narrow t bar
3 platesx12 4platesx12 5platesx9 6platesx8

tbar row-chest against pad (wide)
3 sets
12,10,8

tbar row-chest against pad (narrow)
12,10,8

narrow cabe pulls
160x12,180x10,200x5,190x6 drop 160x6

dumbell rows
4sets
150x10 (all 4sets)

rope cable pulls stretching lats
4 sets
10

25 minutes cardio

10 minutes abs

[David Trantham]

hello everyone, sorry ihave not been posting lately, been really busy. though i have not worked in about a week and a half. where does the time go, their is not enough time in the day. been trying to spend time with family,hunting a little,shopping, and visiting my grandmother in the hospitol as well as working out!! come monday i will be back on schedule. thank god!!! bu.t it is good to have time to spend doing exactly what u want to do with no set schedule. all the food was good as well, though the lst couple days i have done a little better, eating mainly blue corn chips w/flax seed and some other kind of chips with flax seed. ( they are my favorite,i am hooked on them aas well as pop corn and the dreadful train mix!!! other than that i have been doing relly good. i been under the weather a little as well. i think my shoulder workouts suffered,but i bounced back for legs wed. they are so sore now i can hardly move. here is my workouts for the last three days (i may have forgot somethings) i hope everyone had a merry christmas and i wish everyone a happy healthy new year.


tuesday dec 29 2009

shoulders

dumbell shoulder press
2 warm up sets 20 reps
4sets
70x12,75x10,80x8,85x6

machine shoulder press
4 sets
12,12,8,6 drop to 10reps

machine side lat
3 sets
12,10,8 drop to 6 reps

standing one arm dumbell side laterals
4sets
35x12,40x10,45x8,50x6

barbell front raises
5 sets
60x12,70x12,80x12,90x10,110x8 drop to 50x12

rear pec deck machine
5 sets
12,12,12,10,8

stand calf raises
3 sets
20,12,12

calves standing calf rasies super set with seated
6 sets
basicly 6 sets of standing supersetting seated w/10

seated
3sets
20,20,20

25 minutes cardio

wed dec 30 2009

legs
warm ups 3 sets leg ext
squats 3 sets warm ups (could not get warm today)
6 sets
225x12,225x12,275x10,275x10,315x7,315x7

one legged standing hamstrings
1 warm up sets
4sets
12,12,10,6

hack squat
4sets
225x12.275x10,315x7,275x10

lying leg curl super set w/leg ext
4sets
12 then 12
10 then 12
7 then 10
6 then 8

leg press
5 sets
14plates x 12
16plates x10
18 paltesx7
same
12 plates x 14

stiff legged deadlift
5 sets
230x12,280x10,320x8,320x8,225x12

smith machine squats 2sets
225x12

walking lundges
2 sets
110 barbell 50 steps
110 barbell 50 steps drop weight walked around gym no weights for 100 more steps

DONE

[B]
thurday dec 31 2009

chest
dumbell press flat
2 sets warm up
90x12,95x10,100x8,110x5,85x10

dumbell flys
4sets
55x12,65x12,75x9,85x6

incline press machine
225x12,275x6,275x6,245x10,225x10

incline dumbell press
3 sets
80x10,90x6,90x6

incline dumbell flys
4sets
50x10,60x8,70x6,70x6

pec deck flys
12,12,10,8

then 140 barbell press feel set 20 reps
28 minutes cardio
15 minutes abs

[B][I]HAPPY NEW YEAR!!!!!!




[B]

[james_w8lifter]

^Impressive workouts man... Just at the volume each day! Wow

[David Trantham]

no workouts on new years day. total rest day an i must say i needed it. feeling a little under the weather with a head cold,plus i was sore all over.

sat jan 2 2010
man i say i fell pretty darn good!!!!!!

triceps
one arm rope press downs
3 warm up sets 20reps or more (really cold)
4sets
12,12,10,6

seated dip machine
4sets
12,12,10,5

dips 1sets 41 reps

press downs
5 sets
12,12,12,9,6

dips 1 set 40 reps

dumbell behind head press
4sets
85x12,95x10,105x6,105x6

lying tricep ext
4sets
70x12,90x10,110x6,70x12

biceps
went a little lighter on biceps, i hurt my left bicep slightly doing back on monday, so today was more a feel/rep day

hammer curls
1 warm up set 20 reps
40x12,45x12,50x10,55x10

precher machine (3 different positons)
#1 setting
2 sets
10reps,20 reps
#2 setting
3sets
12reps,8reps,30reps
#3 setting
same as above

one arm preacher machine
10,10,6,6

barbell curls
3sets
70x10 drop 60x10
90x8 drop 50 x10
100x8 drop 50 x 10

one arm concentration curls
3sets
30x10,30x12,30x12

calves
leg press
1warm up set 20 reps
6 sets supersetted with seated calf machine
increased weight on press every set same on seated(weight)
15,then 10 for all 6 sets

25 minutes cardio

[David Trantham]

well today its time to get back to serious business(vacation is over) i have been eating a little junk for the last week or so. time to start eating 100% clean again. the way i look at it, is have a good solid year to put on as much lean body mass as possible, so its game time !!!!! need to bring up my week areas (chest and shoulders) my goal in a year is to gain a good soild 3 to 4 lbs of lean body mass. wish me luck.

[David Trantham]

offseason diet

6:30 am
3eggs
cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
1.5 naural peanuts

4:00
tuna
3/4 oatmeal

5:00 workout
7:00 post workout shake
1.5 scoops nitrean
3 scoops opticen
creatine 500

9:00
10oz chicken
salsa
2cups mixed vegs

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500

weight this morning 198 (wright after getting up)

mon jan 4 2010
back
cable rows
2 warm up sets 15-20 reps
4sets
140x12,160x12,180x10,200x9

lat pulldowns
5sets
100x15 (warm up)
140x12,160x10,180x7,180x6 drop 110x10

dumbell rows
150x10,150x10 drop 105x10,150x10,150x10 drop 105x10

t-bar
5sets
3platesx12,4platesx12,5platesx9,5platesx9,4platesx10

close grip cable pull downs
4sets
12,12,10,8

today was the first day back at deadlifts, going to take it slow (even though the weight actually to my surprise was light)
deadlifts
4sets
315x10

23 minutes cardio
10 minutes abs

[joey54]

David, you are putting some good work in. Really like the efforts on the leg days.

[aj24]

David, I really do enjoy following your journal. I am a young lifter, 16, and my work out routines look similar to yours. Just wanted to drop by and say keep up the good work coming from a young lifter :D

[David Trantham]

thanks guys for reading my post!!!!!!! if you have any question just ask!!!

workout diet tuesday jan 5 2010

offseason diet
6:30 am
3eggs
cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
1.5 naural peanuts

4:00
tuna
3/4 oatmeal

5:00 workout
7:00 post workout shake
1.5 scoops nitrean
3 scoops opticen
creatine 500

9:00
2.5 cans tuna
mixed salad with spinach,carrots,w/ approx 2 tablespoon ranch dressing

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

workout
shoulders
dumbell press
3 warm up sets
5sets
75x12,80x10,90x7,90x6,75x10

behind head press
5sets
135x12,135x12,155x10,155x10,135x12

upwright row
4sets (really sore on these)
95x12,115x10,115x10,115x10 drop 95x8

front barbell raises
5sets
60x12,70x12,80x12,90x10,110x8

dumbell one arm side lateral raises
32x12,37x12,45x8,45x8

machine side lat. raises
90x12,110x8,110x8 drop 90x6, 70x30

calves
standing calf raises
set1 20reps
#2 15reps
#3 10 reps
#4 10reps
#5 10 reps
#6 45 reps

seated calf raises
4sets
20 reps

22 minutes cardio

[David Trantham]

workout diet wed jan 6 2010

offseason diet
6:30 am
3eggs
cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
can collard green approx 2 cups

4:00
tuna
3/4 oatmeal
1.5oz peanuts

scoop of whey protein wright before workout

5:00 workout
7:00 post workout shake
1.5 scoops nitrean
3 scoops opticen
creatine 500

9:00
2.5 cans tuna
mixed salad with spinach,carrots,w/ approx 2 tablespoon ranch dressing
apple


11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

legs
squats
3 sets warm ups
6 sets
225x12,225x12,275x10,275x10,325x7,325x7

cybex leg press(little different, we have 2 types at our gym)
5sets
12platesx12,14platesx12,16platesx10,18platesx8,same

hack squat
4 sets (knees really bothering me on this)
225x10,225x10,225x10,225x10 drop 135x10

squats (legs close)
2 sets
225x10

lundges
2sets
110 barbell 50 steps
110 barbell 50 steps drop weight bodyweight 75 steps

leg ext
4 sets
12,12,10,8

lying leg curl
1 warm up
4sets
130x12,150x10,160x8 drop 110x10,170x6 drop 110x8

one legged leg curl (lying) (different machine)
12,12,10,8 drop to 8

seated leg curl
4sets
130x12,150x10,170x8drop 130x8, same

feel set leg ext
1 set 45 reps

[David Trantham]

thursday jan 7 2010 no workout (rest)

offseason diet
6:30 am
4eggs
1/2cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
2oz peanuts

4:00
tuna
3/4 oatmeal


8:00
10 oz chicken
2.5 cups mixed veg

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
1/2 cup cottage cheese

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

[joey54]

Dave I was never a fan of the hack squat in my old gym because of the way it felt in my knees. At another gym I went to they had a V-Squat and I started to face into the machine, which was a fantastic quad exercise. My question with your diet is, are you concerned about the mercury content in tuna? Notice you have been eating quite a bit.

[David Trantham]

i have ate tuna like this for years. 2 years go i was tested and the results came back neg. dr laughed when i told him i wanted to get tested (its take a extreme amount of tune to get infected) personally i thought it was all blown out of proportion.

[David Trantham]

fri jan 8 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
can green beans (approx 2 cups)

4:00
tuna
3/4 oatmeal
1oz peanuts

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz hamburger
salad w/onions,tom,curtons,cheese

11:00
2 scoops nitrean
creatine 500
tablespoon almond butter


here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 200 (wright after getting up)

chest
dumbell press
3 warm up sets
5sets
90x12,100x8,110x6,100x7,90x11

incline dumbell
5sets
85x11,95x8,105x6,95x7,85x10

dumbell flys
4sets
60x12,70x10,80x6,80x6

incline dumbell flys
55x12,65x10,75x6,75x7

cable flys
5sets
12,12,10,8,8

incline barbell press
3 sets
185x10,205x7,205x7

incline cybex machine press (fell set)
1 sets 40 reps

25 minutes cardio
10 mintue abs

[David Trantham]

sat jan 9 2010

weight this morning 198

triceps
one arm rope pressdowns
2 warm up sets
4sets
12,10,8,6

behind head press (machine)
4sets
12,10,8,6 drop to 10

behind head dumbell press
5sets
85x12,95x9,105x6,105x6,85x10

cable v pressdowns
5sets
12,10,8,6 feel set 15

weighted dips
55lbs dumbell
3 sets
10,10,10 drop to body weight 10

biceps
dumbell curls
2 warm up sets
2 sets
40x10,50x10 (not a big fan of dumbell curls)

barbell curls
5 sets (did not go heavy left bicep still tendor)
95x12,same,115x10,same,95x10

one arm preacher curl (machine)
4sets
12,10,8,6

preacher curl machine w/various positions
#1 posit-15reps
#2 posit-13 reps
#3 posit-12 reps
increaed weight
back to posit#1-10reps
back to posit#2 -8 reps
back to posit#3- reps

2sets of 21's

calves
seated cybex machine
6 sets
20,20,15,10,10,10

standing
9,9,8

standing plate loaded (cybex)
4sets_15 reps each set

25 minutes cardio

[Coke]

Workouts are excellent, bet none of the guys you compete with are half as dedicated you are.

[David Trantham]

Workouts are excellent, bet none of the guys you compete with are half as dedicated you are.

well i don't know about that! there are some very good athletcs. some i know for a fact are just as decicated as me. sometimes its what it takes to win. personally i don't like to do anything (excuse me half ass), its either all or nothing. thanks very much for the complement. i am sure you are dedicated as well. thanks again!!!!!

[David Trantham]

mon jan 11 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
can collard greens(approx 2 cups)

4:00
tuna
3/4 oatmeal
1oz peanuts

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz chicken
3cups mixed veg
3oz golden pot

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
flax seed
cottage cheese 1/2 cup

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 199 (wright after getting up)

back
just wanted to note my left bicep is still bothering me,i kind of figured out it hurts mostly with width grip pulldowns. so the next couple weeks i am going to lighten up my back routine by doing ,more reps with drop sets etc, hopefully this will give it time to heal.

wide grip lat. pulldowns
2 warm up sets
4sets
140x12,160x10,180x7,same

t-bar rows (wide)
5sets
3platesx12,4platesx12,5platesx10,6platesx8,same

1 set wide grip pulldown,140x12

barbell rows
3sets
all 230x12

1 set wide grip pulldown,140x12

cable rows
4sets
140x12,160x12,180x10,200x7

dumbell rows
4 sets
110x15,150x8,150x8,150x10

i decided since i had a terrible workout i would do deadlifts again 2 weeks in a row. still did not push myself all out on these yet,hopefully in a couple more weeks
deads
4sets
315x10,405x5,405x5,405,5

23minutes cardio
10 minutes abs

[joey54]

Keeping it consistent.

[David Trantham]

tues jan 12 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
2oz peanuts

12:30
10oz chicken
10 sweet pot
green beans(approx 2 cups)

4:00
tuna
3/4 oatmeal
apple

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
8oz golden pot

11:00
3 scoops nitrean
creatine 500
tablespoon peanut butter
flax seed
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

shoulders

don't know what it is but the last 2 days my workouts suck,just don't feel strong or seem to get much blood flowing. personally i think in need to increase my calories, my weight pretty much just stays the same.

dumbells
3 warm up sets
5sets
70x12,80x9,90x5,980x5,70x10

standing barbell press
5 sets
95x12,115x12,135x8,135x8,135x8

cable upright rows (done these bicep still hurting)
5 sets
12,12,12,10,8 drop to 8

one arm side lat.
4sets
35x12,45x9,50x6,50x6

cable side lat. (one arm)
4sets
7,7,7,15

barbell front raises
80x12,90x10,100x8,100x8

machine for rear delts
12,12,10,8 drop to 8

calves
leg press 1 warm up 20 reps
5sets
20,15,10,10,10

seated calf machine
4 sets
25,20,20,20

21 minutes cardio

[David Trantham]

wed jan 13 2010

offseason diet
6:30 am
4eggs
1/2 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
1.5oz almonds

12:30
10oz chicken
10 sweet pot
collard greens(approx 2 cups)

4:00
tuna
1 cup oatmeal


5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz steak
3-4 cups mixed veg.

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

legs
lying hamstring curl
2 warm up sets
4sets
12,10,8,6 drop x8

one legged stand curl
4sets
12,10,6,6 drop x6

seated curl
3 sets
12,10 drop x8 ,6 drop x6

stiff legg deadlifts
5 sets
225x12,315x10,335x8,365x6,225x10

squats
1 warm up set
6 sets
225x12,275x12,315x9,365x5,315x8,315x7

hack squats
3 sets
225x12,275x10,275x10 drop 225x6

leg press
4 sets
12platesx15,14platesx12,16platesx10,18platesx6

walking lunges
2 sets
110 barbell 50 steps
110 barbell 50 steps drop bodyweight 80 steps

leg ext
4 sets
12,12,12,7 dropx10, drop really really light x 30

[David Trantham]

thurs jan 14 2010
NO WORKOUT (REST DAY/LEGS REALLY SORE)

offseason diet

6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
1.5oz almonds

12:30
8oz chicken
5oz sweet pot
4oz gold pot
green beans(approx 2 cups)

4:00
tuna
3/4 cup oatmeal
1 small apple

8:00
10oz chicken
spinach salad(onions,greenpepper,raises,1/2oz peanuts,ranch dressing)

11:00
3 scoops nitrean
creatine 500
tablespoon peanut butter
1/2 cottage cheese

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 201 (wright after getting up)

[David Trantham]

fri jan 15 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb
tablespoon honey

9;30am
5 scoops maximus
1/2 bananas

12:30
10oz chicken
10 sweet pot
collard greens(approx 2 cups)

4:00
7oz tuna
3/4 cup oatmeal


5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
6oz hamburger
3oz chicken
3-4 cups brussel sprouts


11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

chest
dunbell press
3 warm up sets
5sets
90x12,100x9,110x6,110x5,100x8

incline dumbell
5sets
80x11,90x9,100x6,100x5,90x7

incline barbell
4sets
185x12,205x10,225x6,225x5

incline press machine cybex
4sets
225x12,245x10,275x6,225x12

flat dumbell flys
4sets
60x12,70x10,80x6,50x13

incline dumbell flys
4sets
50x12,60x9,70x6,40x20

cable flys
4sets (12reps)

25 minutes cardio
15 minutes abs

[Off Road]

Checking in...

I like the workouts. It looks like you still use a good ammount of "power" movements in your training and you show good strength in them too. I like that.

[David Trantham]

Checking in...

I like the workouts. It looks like you still use a good ammount of "power" movements in your training and you show good strength in them too. I like that.

thanks!!!!!

sat jan 16 2010

arms

triceps
one arm rope pressdowns
2 warm up sets
4 sets
12,12,10,6

machine tricep ext.
4 sets
12,12,10,12

cable tricep press down
6 sets
12,12,10,6,3,6

over head tricep press dumbells
4sets
100x6

barbell tri ext. drop to dip holds (when you hold yourself in tricep position in upright position)
4sets
12, drop and hold between 30-45seconds

biceps (went light,bicep still bothering me a little)

one arm preacher curl (machine)
1 warm up set
4sets
12,12,10,8

preacher curl (machine)
2sets
12,9 drop setx6

preacher curl machine overload beg.
5sets
15,12,11,7,6 drop 6, drop really light 15

standing barbell curls drop to dumbell curls
4sets
12 then drop to 8 (increase weight every set)

calves
standing calf rasies
1 warm up set
standing calf raises rest 40 seconds then seated calf rasies
5sets
15 rest 20 (pretty much on all 5 sets)

standing calf rasies
3 sets (heavy)
reps 10

25 minutes cardio

[David Trantham]

mon jan 18 2010

not much of a workout today!!! was really busy. i actually did this at home. really quick.

back
bumbell rows (50lbs)
5sets
20 reps

barbell rows
4sets
185x15
3sets
225x15

30 minutes cardiooffseason diet

6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus


12:30
10oz chicken
10oz sweet pot


4:00
think thin protein bar
3 oz almonds

post work out
7:45
3scoops opticen
creatine 500




8:00
10oz chicken
5oz pot.

11:00
3scoops nitrean
creatine 500
tablespoon peanut butter
olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 199 (wright after getting up)

[Off Road]

bumbell rows
I'm not sure I want to know what a bumbell is :evillaugh:

With your conditioning, you probably didn't even break a sweat with that abreviated routine.

[David Trantham]

I'm not sure I want to know what a bumbell is :evillaugh:

With your conditioning, you probably didn't even break a sweat with that abreviated routine.

bumbell thats funny!!!!! not the best typer or speller.

[David Trantham]

tues jan 19 2010

offseason diet
6:30 am
4eggs
1/2 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus


12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
3/4 oatmeal
apple
1oz almonds
5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
3-4 cup brock.

11:00
3 scoops nitrean
creatine 500
1.5 oz almonds
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

shoulders


dumbells
3 warm up sets
5sets
70x12,80x9,90x5,90x5,50x14

behind neck press
5 sets
135x12 155x12 175x6 175x6 135x15

seated side lat
5sets
30x15,40x10,50x6,50x6,30x15

machine side lat.
4sets
90x12,110x7,110x6,90x12

barbell front raises superset w/ barbell upright rows
4sets
70x12 drop x12
80x12 drop x12
90x10 dropx12
100x7 drop x12

bent over lat rasies
5 sets
30x12,40x12,50x10,50x10,30x12

calves
standind
6sets
reps were 20,11,11,11,11,11

seated
6sets
reps were 25,12,12,12,12,12

22 minutes cardio

[Off Road]

How long did it take for you to build up to that ammount of volume?
Something I'm really working on lately is my work capacity. I want to be able to add volume, still keep my intensity, and not burn out.

[David Trantham]

I have been training for say 25years not necessary bodybuilding if used to play all sports in hs. Played basketball for many years until injuries then long distance running, so combined with all thses activites all my life, i never really get tired or burned out. If i do start to get tired or wore down i just take a little time off, i seem even at my age to recover really fast. I think anyone can do volume, it just takes time to get to that level. Your body can and will adapt to what ever you through at it.

[David Trantham]

WED jan 20 2010

offseason diet
6:30 am
4eggs
1/2 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
SMALL APPLE

12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
1 CUP oatmeal
1oz almonds

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
3-4 mixed veg


11:00
3 scoops nitrean
creatine 500
1.5 oz almonds
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

LEGS

LEG EXT
3 WARM UP SETS
5SETS
REPS 12,12,12,10,8

SQUATS
2 WARM UP SETS
6SETS
225X15,275X12,315X10,340X6,315X8,315X7

LEG PRESS
5SETS
12PLATESX15,14PLATESX12,16PLATESX10,18PLATESX8,18PLATESX8 SUPERSETHACK SQUATS 2PLATESX12

WALKING LUNGES
3SETS
110 BARBELL X 50 STEPS

SEATED LEG CURLS
5SETS
REPS 12,12,10,8,12

STANDING LEG CURL
4SETS
REPS 15,9,9,9

DUMBELL STIFF LEGGED DEADLIFTS
4SETS
70X12,80X12,90X12,100X12

LYING ONE LEGGED LEG CURL
2 SETS
15,8

BURNOUT SET LEG EXT
EXPLOSIVE SET LIGHT 30 REPS

[David Trantham]

thurs jan 21 2010

offseason diet
6:30 am
5eggs
cup oatmeal w/1/2tablespoon natural pb,1/2tbsp honey

9;30am
5 scoops maximus


12:30
10oz chicken
10 sweet pot
greens beans (approx 2 cups)

4:00
tuna
3/4 oatmeal
1oz almonds

7:00
Novus Protein Bar
apple

workout

post workout meal
2 scoops nitrean
2scoops opticen
creatine 500

1030
7oz chicken
3-4 cups spinach salad,carrots,green pepper,raisens,ranch dressing

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

arms

triceps
one arm rope pressdowns
2 warmup sets
4sets
12,12,10,6

v bar pressdowns
5sets
12,12 superset 10 dips,10,6,8

behind head dumbell press
4sets
90x12,100x10,110x7,100x8 drop to 60x12

single arm rope press (behind head)
3sets
12,8,12

cable rope press
3sets
12,8,12

biceps

preacher curl machine (overload begin)
2 warm up sets
4sets
15,12,10,8

camber bar curl
5sets
12,12,10,8,8 drop set to10

preacher curl machine (overload end)
4sets
12,12,10,8

stand barbell curl
4sets
12,8,8,12 drop x10

dumbell concentration curls
4sets
10,10,8,8 drop to 15

[Off Road]

Very strong squats. Thanks for the tips on volume, I'll keep trying to add a little at a time.

[David Trantham]

fri jan 22 2010

offseason diet
6:30 am
5eggs
1cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
1.5 oz almonds

12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
3/4 CUP oatmeal

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
4oz chicken
5oz hamburger
3or 4oz zuchinni
4oz potatoes

11:00
3 scoops nitrean
creatine 500
tbsp peanut butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 200 (wright after getting up)

worked chest today,really sore from doing triceps yesterday. mu elbows are bothering me. it was hard to get loose and feel the muscle working today. i struggled thru it!!! i was not as strong today so toward the end i just lighten the weights and did more reps. also trying to avoid injury.

chest
flat dumbell press
3 sets warm up
5 sets
90x12,100x8,110x5,100x7,100 x6 superset with dumbell flys 50x10

incline dumbell press
5sets
80x12,90x9,100x5,90x8,90x8 superset with incline dumbell flys 50x9

incline cybex press
4sets
185x15,225x12,275x8,275x8 drop 225x7 drop 135x15

cable crossovers
4sets
12,12 superset dips x10,12,12 superset dip x10

dumbell flys
3 sets
really light weight concentration on streching 15 reps

incline dumbell flys
same as above

25 minutes cardio

10 minutes abs

[David Trantham]

jan 23 2010 sat


here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

back
hammer strength pulldown
3 warm up sets
4sets
12,12,8,8 drop 8 drop 15

close grip cable rows
5sets
160x12,180x10,200x7,200x7 drop 160x8,120x12 slow squeeze set

close grip pull downs
4sets
120x12,140x12,160x8,170x5 drop 120x8

dumbell rows
4sets
105x12,105x12,125x12,125x12

wide t-bar rows supersets with wide lat. pulldowns (went pretty light on these my bicep still bothe rme a little)
4sets
12 then superset 12

deadlifts
5sets
315x10,405x5,425x5,455x3,315x8

calves
standing 6 sets 20 reps

leg press calves 6sets 20 reps

25 minutes cardio

[David Trantham]

mon jan 25 2010

offseason diet
6:30 am
4eggs
1/4 cup egg white
1cup oatmeal w/tablespoon natural pb,honey

9;30am
5 scoops maximus
1.5 oz peanuts

12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
3/4 CUP oatmeal
apple

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
4oz steak
3oz hambuger
3 cups cabbage


11:00
3 scoops nitrean
creatine 500
tbsp peanut butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

BACK
T-bar rows
3 warm up sets
4sets
3plates x12,4platesx12,5platesx10, 5plates x10 super set with hammer stranght pulldowns

hammers strength pulldowns
4 sets
12reps,12reps,10reps,10 reps super set with close grip cable pulls 160x8

close grip cable pulls
3 sets
160x12,180x10,200x8


close cable grip pulldowns
4sets
120x12,140x12,160x8,170x6

dumbell rows
4sets
105x12,125x12,150x8,150x8

dead lifts last
4sets
320x10,410x5,460x3,460x3

23 minutes cardio
5 minutes abs

[Off Road]

Exellent deadlifting after already doing all the other stuff.

[Coke]

Awesome back days done consecutively, absolutely killer stuff man.

[David Trantham]

thanks guys!! thanks for reading my post. i got to gain so muscle mass, that my goal!!! even though my weight or the scales have not really gone up any, i do seem to be getting stronger. one bad note i think as i get stronger my joints dont take kindly to the extra weight i can push.. got to do it!!!!!

[David Trantham]

tues jan 26 2010

offseason diet
6:30 am
4eggs
1/4 cup ew
cup oatmeal w/tablespoon natural pb
honey

9;30am
5 scoops maximus
3oz peanuts

12:30
10oz chicken
10 sweet pot
greens(approx 2 cups)

4:00
tuna
3/4 oatmeal
1/2 novus bar protein bar

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
4oz golden pot
1 cup cabbage

11:00
3 scoops nitrean
creatine 500
1/2 cup cottage cheese
3oz blue berries

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

shoulders


dumbells
3 warm up sets
5sets
70x12,80x9,90x6,100x4,70x8

barbell press
5 sets
140x10,140x10,160x8,160x8,140x10

upright rows (done these bicep still hurting a little)
4 sets
95x12,95x10 superset w/plate front raise (45)x10,115x10,115x10 superset w/plate front raise (45)x10

cable front raises
4sets
12,12,8,8

one arm side lat.
4sets
40x10,40x10,45x8,45x8

dumbell side lat raises
2sets

shrugs
3sets
315x15,365x15,415x15

calves
seated calf
9 sets
25,14,11,11,11,11,11,9,25

21 minutes cardio

[Off Road]

I usually see guys do barbell press before the dumbbell press. Is there a reason you do the dumbbells first? Nice workout BTW.

[David Trantham]

i just feel better doing barbells if feel like the extrea range of motion works the overall shld better, as you notice i pretty much do the same for chest. overall i feel it works the muscle better. just my opinion.

[David Trantham]

wed jan 27 2010

offseason diet
6:30 am
5eggs
cup oatmeal w/tablespoon natural pb
honey

9;30am
5 scoops maximus
3oz almonds

12:30
8oz chicken
5oz pot
greens geens(approx 2 cups)
apple

4:00
tuna
1cup oatmeal
1/2 novus bar protein bar

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz hamburger
3cups spinach,let,carrots,clery,raisens,ranch dressing

11:00
3 scoops nitrean
creatine 500
1oz almonds
1 tbsp peanut butter

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

Note today i took some extra vit c and vit d, kind of felling under the weather,also today since i kind of feel bad i took some yohimbe bark and some thermocin (fat burner) atlarge nutrition, was try to get enough energy before my workout (honestly i had a great workout, crushed it!!!!!!!!!!!

legs

leg ext
3 warm up sets
5sets
12,12,10,8,6

squats
2 warm up sets
6sets
225x20,225x20,275x12,275x12,315x6,315x6

standing one legged curl
4sets
20,15,12,8

leg press
5sets
18,15,10 super set hack squats x10, same thing again,8

seated hamstring
5sets
15,12,8,5,triple drop set8,10,10

walking lunges supseted w/lying hamstring curl (basicly all 4sets were 40 sets w/110 barbell followed bt 10 rep curls)

leg ext
3 light sets of leg ext , just to feel quads

on note my knees are starting to really stay sore, they have been bothering me for the last 2 years and i think my weight s show that from time to time, thats why i have to do so many warm up sets, and sometimes i am half way through my workout out before i feel really loose. i guess thats a sign of getting older.

[joey54]

Lot of volume with those squats.

[David Trantham]

fri jan 29 2010

offseason diet
6:30 am
5eggs
1/2cup oatmeal,1/2 cuo grits w/tablespoon natural pb,honey

9;30am
5 scoops maximus
1.5 oz almonds

12:30
10oz chicken
6oz sweet pot,30z potatoes
greens (approx 2 cups)

4:00
tuna
3/4 CUP oatmeal
1/2 novus protein bar

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
21/2 cups cabbage
4oz potatoes

11:00
3 scoops nitrean
creatine 500
tbsp peanut butter
tablespoon olive oil
some mulit grain corn chips yum!!!!!

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 201 (wright after getting up)



chest
flat dumbell press
3 sets warm up
5 sets
90x12,100x8,110x5,100x7,100

dumbell flys
4sets
55x12,65x12,75x10,80x6 drop 45x10

incline barbell press
6 sets
185x12,205x10,225x7,225x7,205x10,185x15

incline dumbell flys
4sets
55x10,65x8,65x8,65x6 drop 40x10

incline dumbell press drop w/plate loaded fly machine
4sets
70x10 drop x10


cable flys
4sets
12,10,10,10

25 minutes cardio

10 minutes abs

[David Trantham]

sat jan 30 2010

offseason diet
9:30 am
5eggs
1/4cup oatmeal,1/42 cup grits,1/4 cup buckwheat w/tablespoon natural pb,honey

1230am
7oz chicken
3cup cabbage
1 cup greens


3:00
2oz or 3oz pumplin seeds
apple

workout

7:00
postkout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz deer burger/hamburger
spinach salad,carrots,raisens,apple,clery,peanuts,ranch dressing

11:00
2 scoops nitrean
creatine 500
tbsp peanut butter
some mulit grain corn chips yum!!!!!

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 201 (right after getting up)

arms

the gym was not open today, here in NC we got 6" of snow so everything was shut dowm. i did a small workout downstairs in the bassment. i was not the best workout in the work but it was better than nothing. plus the last couple of days i think i have been over training. so yeserday i slept about 12hrs and today i feel great.

biceps

barbell curls
3 warm up sets
6sets
reps 12

cambered bar curl (outside grip)
4sets
rep ranges 7-12

cambered bar curl (inside grip)
4sets
rep ranges 7-12

concentration curls superset w/hammer curls
4sets
12reps superset 12reps

triceps
camber bar incline press
4 or 5 warm up sets elbows really starting to bother me
4sets
rep ranges 6-12

cambered bar flat
4sets
rep ranges 6-12

close grip cambered bar press
2 sets 12 reps

dips supersetted w/dumbell tricep ext.
4sets
dips 20 reps tricep ext. 10 reps

30 minutes cardio

[David Trantham]

weight this morn. 201

trying something new this week,my joints are really starting to bother me! i may be over training, but i am going to work thru it!!!! i never stop! i am going to call this light week, kind of i will be doing rep ranges 10-15 reps per set, hopefully this will take some needed stress off my joints. i must say tonight with all those reps i had one heck of a pump!!!!!

back
hammer strenght pulldowns
2 warm up sets
4sets
15,10,10,15

t-bar rows
5 sets
15,15,10,12,10

palm in grip pulldowns
4sets
15,10,10,15

closegrip pull downs
4sets
15,10,10,15

seated close grip
4sets
15,15,15,12

dumbell rows
4sets
15,15,15,15,

deadlifts
4sets
315x14

25 minutes cardio

10 minutes abs

really did not keep up with diet. did not eat any junk food!!!!!!! good clean eating!!!!

[David Trantham]

tues jan 2 2010

weight this morning 200LBS



i am not really going to log my diet any longer, basicly if youread my diets for the monthof jan. things will not change that much.

still trying this week to keep all rep ranges between 10- 15 reps per set, monday i did back and i must say i am sore and i woke up this morning from doing shoulders yesterday and i am already feeling the soreness setting into my shoulders.

shoulders
dumbell press
3 sets warm ups
4sets,10-15 reps

behind head barbell press
4set,10-15reps

upright rows
4sets,10-15reps

barbell front rasies
4sets,10-15reps

dumbell side lateral rasies
4sets,10-15reps

machine side laterials
3sets 10-15reps

rear pec deck (rear delts)
4sets 10-15reps

calves
standing
5 sets
20,20,10,20,20

seated
5sets
25,25,10,25,25

1set 30reps standing

23minutes interval training treadmill

[David Trantham]

weight this morning 200LBS

again lighter weight reps

legs
squats
3sets warm up
6sets 230lbsx20 reps

leg press
6sets
14platesx15,14platesx15,16platesx12,16platesx12,16platesx12,14platesx19

hack squats
2sets
225x12

leg ext.
4sets (one legged)
10-12reps

standing leg curl
5sets
15,12,12,12,20

lying leg curl
5sets
12,12,12,12,8

bench step ups
3 setsw/40lbs dumbell

walking lunges
110x70 steps

leg ext 2 sets
12reps

[Coke]

Efforts are astounding, definitely paying the cost to be boss!!

[Off Road]

Nice 20 reppers...I assume those are "bang out" reps and not "huff and puff."

[David Trantham]

actually it was a type o< it was 230 lbs for 6 sets of 20, a couple of times i have done 10 sets, but that day i stop at 6, it still was pretty exhausting!!!!!!!! today i thought i would be really sore,but not to bad!!!! started huff and puff the last couple of sets

[David Trantham]

sorry for being delayed on posting my workouts. me and dawn have been really busy. in the process of building a house

fri feb 2010

morning weight around 200-201
chest reps

flat dumbell
4sets
reps between 10-15

incline dumbell
reps between 10-15

flat dumbell
4 sets
15,15,10,20

incliine dumbell
4sets
15,15,10,20

incline barbell
5 sets
10-15 reps then 20 reps(last set)

23 mintes cardio
19 minutes abs

Sat jan 6 2010
arms

high reps

triceps
one arm rope press downs
4sets
15 reps

seated dip machine
4sets
15reps

v-bar cable press
4sets
15 reps

lying barbell (french press)
4sets
15 reps

biceps

dumbell curls
3sets
12reps

precher curl machine (3different load setting)
6sets total
12-15 reps

one arm preacher curls
4 sets
10-15reps

standing barbell curls
5sets
10-15reps last set 25 reps

calves

seated 5 sets
20-25reps

standing
5 sets
20-25 reps

25 minutes cardio

[Off Road]

it was 230 lbs for 6 sets of 20
Holy cr@p :eek: that would send me to the hospital :eek:

[David Trantham]

well back in action, this week i am going to try to do more strenght training, which i mean less reps trying to stay in the 6-8 rep range. hopefully my joints have recovered a little , my left bicep seems to be getting better!!!!


mon feb 8 2010



morning weight 201

back

hammer strength pull downs
2 warm up sets
4 sets
10,7,6,8

t-bar rows
4 sets
10,6,7,7

cable rows
4 sets
10,6,6,8

close grip cable pulldowns
4sets
10,6,6,7

dumbell rows
4sets
105x12,150x8 3(sets)

deadlifts
5sets
315x6,405x5,405x5,405x5,425x5

NOTE: between each set i did wide grip pulldown for reps of 15(did this because wide grip pulldowns seem to bother my biscep a lttle and i need to get for it to heal.)

23 minutes cardio
10 minute abs

[David Trantham]

tuesday feb 9 2010

morning weight 199

dumbell press

3 warm up sets
5sets
10,5,5,5,7

barbell military press
4sets
10,6,6,7

single arm cable front rasies
5sets
10,7,7,7,9

machine lateral
4sets
10,5,5,7

dumbell laterals
4sets
10,8,8,6

upright rows
4sets
10,8,8,6

bent over lateral rasies
4sets
10,10,8,8

calves
standing 5 sets
12,12,10,10,10

setaed
25,23,20,20,20

23 minutes cardio

[David Trantham]

wed feb 10 2010

well it just seems i can't win for losing, today on my 13 set, which i was on the leg press i pull my inner quad a little, i have done it before (twice last year). nothing i don't think is serious but it will take 2 weeks or so to heal, no more heavy weights. also last night i quess i bruised my right foot doing hard cardio. i just can't stand to slow do, but i quess my body is telling me something.

hear is my leg workout on a scale of 1-10 i give it a 5

squats
3 sets warm ups
6 sets
230x15,280x12,320x6,320x6,320x6,320x6

smith machine squats (leg close)
4sets
275x12,275x12,275x14,295x9

leg press
2 sets
12platesx15,14platesx15,16platesx2 then injury

tried to losen it up
hack squat
2 sets 20 reps

leg ext
5sets
15,12,10,8,6

does not hurt to do hams

seated leg curl
5sets
15,12,10,8,6

lying leg curl (one leg at a time)
4sets
15,12,9,9

stiff legs
5sets
225x12,225x12,275x10,275x10,315x6

leg ext (one leg)
3 sets
15,12,8

2 sets of body weight lunges 50 steps (hurts a little)

[David Trantham]

weight this morning 200, still holding between 200-201

2-12-2010

chest
dumbell flat
3 sets warm ups
5sets
90x10,100x9,110x5,110x5,65x25

incline dumbell
5sets
85x10,95x8,100x6,100x6,60x20

dumbell flys
4sets
55x10,65x8,80x5,45x20

incline dumbell
4sets
50x10,60x8,70x6,45x20

incline hammer strength
4sets
225x10,275x8,285x6,135x40

cable crossovers
4sets
4sets
10

hard cardio
10 minutes stepper,15 minutes precore machine (very intense)


10 minutes abs


2-13-2010

arms
triceps
rope pushdowns
3 sets warm ups
4sets
15,12,10,8,

machine cambered bar press
4sets
15,12,10,10

single arm rope pressdown
4sets
12,10,8,10

v_bar pressdown
4sets
15,12,10,8

lying press
4sets
15,10,8,8

biceps
dumbell curls
2 warm up sets
3sets
40x12,50x10,50x10

barbell curls
6sets
70x15,90x15,110x12,130x7,130x7,90x15

preacher cybex machine (different settings)
#1 15 reps
#2 15 reps
#3 15 reps
#1 10 reps
#2 10 reps
#3 8 reps

camber bar curls (close grip)
4sets
15,10,8,6

single arm preacher curls
4sets
15,10,8,6

calves
seated , then alt. with standing (back and forth)
20,12
(total sets 10)

6 minutes stepper, 20 minutes bike (cardio)

[David Trantham]

2-15-2010

weight 200 morning

back
pulldowns
2 warm up sets
4sets (still did not go heavy,due to bicep being tendor)
15,15,12,20

t-bars
5sets
4platesx15,5platesx12,5plates+2/225'sx9,5plates+2/225'sx9,4platesx18

dumbell rows
4sets
150x10,150x9,150x9,105x22

cable rows
4sets
200x8,200x8,200x7,160x18

barbell rows (went light,hurts biceps a little)
4sets
190x15,190x15,190x15,210x15

cable pulldowns
4sets
12,10,6,6

deadlifts
320x15,2sets

cardio
6minutes intense stairstepper
16minutes walking
5-10 minutes abs

[David Trantham]

tuesday feb 16 2010

morning weight 200

dumbell press
3 warm up sets
5sets
75x10,80x8,90x6,90x6,55x20

behind the neck
barbell military press
5sets
12,8,5,5,30

single arm cable front rasies
4sets
12,10,7,7

barbell front rasies
2sets
25reps,20reps

dumbell laterals
4sets
10,8,8,6

macinine lat. raises
3sets
8,6,25

dumbell side laterial
1set
15reps

cable upright rows
4sets
10,8,6,20

shrugs ( Barbell)
5sets
225x20,315x20,405x12,405x12,405x12

standing calf rasies alter w/seated
10 sets (total)
stand12 then seated15


12minutes of stepper (intense)
10 imnutes bike

[Coke]

Way to train and stay devoted to each bodypart David.

[joey54]

I certainly hope a lot of members follow this journal. This is what consistency and dedication is about.

[David Trantham]

Thanks guys and gals , i really enjoy working out!!!!! Its what i do best!!! Yes i am dedicated to nutrition and living a heathly life style, as well as bodybuilding. I have been doing it pretty consistent since 1996, still i love it just as much today as i did back then. Its taken years of reading,trial and error to acheive everything i have done, and the knowledge i have recieved. Thanks for your compliments!!! I wish i could get more people on this site to read and be more active on my journals. I love to pass on the knowledge i know, its all about helping people acheive their goals. Thanks again

[David Trantham]

Wed feb 17 2010

weight morning 200

did something a little different today , started with hamstrings, manily due to the slight injury to my inner quad last week. A liitle nervous about going heavy this week , so the light on quad exercise lighter than normal. Still a pretty intense workout.

Lying hamstring curls
2 warm up sets
5sets
140x15,160x10,180x6,180x6110x25

seated curls
4sets
15,9,5,5

standing leg curls
5sets
15,12,8,8,15

stiff legged deadlifts
5sets
225x12,315x10,355x6375x6,225x15

squats
2 warm up sets
6sets
225x20,225x20,225x20,225x15,275x8,275x8

leg press
4sets
20,18,12,14

box squats (first time ever doing these)
4sets
135x25,225x15,225x15,245x12

leg ext
4sets
12,7,7,7

2sets walking lunges
80lbs barbellx50
80lbs barbellx80

[joey54]

I preferred hitting hamstrings before quads when I was more BB focused in my training. I didn't find it actually hindered squats all that much either and I could get into working sets quicker because I was warmed up.

[David Trantham]

as of this morning weight is holding still around 200lbs, last week got up to 202,but had a long weekend in the mountains of nc, did not each as much so maybe thats the cause of he weight loss. i still feel pretty good, i seam to be getting stronger in some lifts so i think i am making slow and steady progress.the only down fall is i may be over training at times, i stay sore alot. sometimes i need to listen to my body more , the fact is i love training!!!!!!!!!!!!!!!!

2-19-2010

chest
flat dumbells
3 warm up sets
4sets
90x12,100x9,110x6,100x9 super set w/dumbell flys 55xs12


incline dumbells
4sets
80x12,90x9,100x6,90x8 super set w/incline dumbell flys50x15

decline barbell
4sets
185x12,205x10,225x8,225x8 superset flat dumbell flys 65x6

incline hammer strenght
4sets
225x10,245x8,275x6 superset cables crossovers x10,275x6 superset cable crossovers x10

flat dumbell flys
2 sets
65x10,70x8

flat cybex machine
4sets
12 reps

cardio
7minutes intense cardio (stepper)
18 minutes treadmill

10 minutes abs



2-20-2010
quick workout (trip to mountains)

one arm rope pressdowns
2 warm up sets
4sets
12,12,10,8

0ne carm cabel curls
2 warm up sets
4sets
12,12,10,8

behind head cable press
4sets
12,12,10,8

barbell curls
5sets
70x12,90x12,110x10,110x10,90x12


lying barbell press
4sets
12,12,10,8

cybex machine different setting
setting 1 12reps
setting 1 6reps
setting 2 12reps
setting 2 6reps
setting 3 12reps
setting 3 6reps

weighted dips
60lbs 4setsx12

preacher curl
2sets
set 1 12 reps superset dumbell curls x10
set 2 (same)


calves
seated
10 sets
reps were 20,20,15,15,10,10.10,15,20,40

cardio
23 imnutes treadmill

[David Trantham]

2-22-2010

weight still 200lbs morning

back (had really good workout!!!!!!)

close grips cable puuldown
2 warm up sets
4sets
12,10,6,6

close grip cable rows
4 sets
12,8,8,8

dumbell rows
2sets
150x10

wide grip pulldownas
1 set 15 reps

dumbell rows
2sets
150x10

wide grip pulldownas
1 set 15 reps

tbar ows
5sets
4platesx12, 5platesx10,6platesx7,6platesx7,6platesx7

deadlifts
4 sets
315x10,405x5,425x5,455x3

wide grip pull downs
4sets
12,10,10,10

23 minytes cardio (treadmill)

10 minutes abs

[David Trantham]

2-23-2010

weight still 200lbs morning

shoulders

barbell military press
3 warm up sets
5sets
140x12,160x9,180x6180x6140x10

dumbell press
2sets
65x12,80x6

aronald dumbell press
3sets
45x10,55x8,55x8

behind the neck press
135x12,155x10,165x6,165x6

one arm lat. raises
4sets
reps12,10,7,7

one arm machine lat. raises
3sets
reps 12,8,8

one arm front cable rasies
4sets
reps 12,10,6,6

cable up right rows
4sets
12,10,8,6

bent over lat. rasises
4sets
35x12,40x10,45x6,45x8

calves
standing 4sets
reps
20,20,18,15

seated calves supersetted w/donkey calf raises
5sets
15x,10x
15x,12x
15x,12x
15x,,15x
15x,15x

cardio
7 minutes stepper (intense)
16 miutes bike

[David Trantham]

2-24-2010

weight still 200lbs morning

legs
smith machine squats (feet close)
3 warm up sets
4sets
225x15,275x12,315x10,335x7

regular squats
5sets
230x15,280x10,320x7,320x7,230x20

leg press
4sets
reps 17,12,9,6

leg ext. fst-7 training (30sec. rest)
reps12,9,8,8,8,8,10

barbell lunges
2sets
80lbsx50,80lbsx110

one legged standing curls
4sets
15,12,8,6

one legged lying curls
4sets
15,12,8,6

seated leg curls fst-7 training (30sec rest)
reps 12,8,8,8,7,6,12

one legged lext ext (squeeze sets)
4sets
12,8,8,8

[David Trantham]

2-26-2010

weight 201lbs morning

today i went to the doctor, i worked out at a different gym, it was a good workout!!!! its always good to change it up from time to time..


chest
flat dumball
2 warm up sets
5sets
85x12,95x10,110x6,110x6,95x7 drop 55x12

incline dumbell
5sets
75x12,85x9,95x6,95x6,95x6 drop 55x10

hammer strenghth press
5sets
185x15,225x12,275x8,315x6,315x6 drop 225x9, drop 185x10 drop135x15

flat flys
4sets
55x12,65x10,75x6,75x6 drop 10 pushups

incline flys
4sets
50x12,60x10,70x6,70x6 drop 10 pushups

cable flys
4sets
15,12,8,8

incline barbell press
2sets
185x10,185x10

cardio
8 minutes stepper (intense)
17 minutes bike

10 minutes abs

[David Trantham]

2-27-2010
weight 200 morning

arms (triceps,biceps)

one arm rope press downs
2 warm up sets
4sets
reps 15,15,6,6

straight bar cable curls
2 warm up sets
4sets
reps 15,12,10,8

behind head cable presses
4sets
reps 15.15,12,10

dumbell curls
4sets
40x12,50x9,50x7 drop 40x8,50x6 drop 40x8

v-bar tricep press downs fst-7 training 30 sec rest
7 sets
reps 15,9,8,8,6,10,15

precher curls fst-7 training 30 sec rest
7 sets
reps 15,12,8,8,8,9,12

cable kick backs
4sets
reps 12,10,10,10

one arm machine precher curls
3 sets
reps
15,10,8

barbell curls
3sets
15,12,10

standing calves
10sets
reps 21,21,19,18,18,16,15,14,15,15 drop 8 drop 10

23 minutes walking on treadmill

[Off Road]

I'm very impressed with your workouts. It seems a rarity for a guy to use heavy weights along with a lot of volume.

[David Trantham]

i'm very impressed with your workouts. It seems a rarity for a guy to use heavy weights along with a lot of volume.


thanks!!! Itruly believe it takes time. I am getting stronger little by little, off coarse i love the volume, sometimes i think i probably do to much. I am addicted!!!!!!!!!!!!

[David Trantham]

march 01 2010

morning weight 201

back

hammer strength lat. machine
2 warm up sets
4sets
15,15,6,6 drop 10

close grip cable pulldown
4sets
15,15,6,6 drop 10

t-bar rows
5sets
4platesx15,5platesx10,6platesx7,6platesx7,6platesx7 drop 3plates x10

close grip cable rows
4sets
150x15,200x6,150x15,200x6 drop 150x8

dumbell rows
4 sets
150x10,150x10,150x10,102x25

deadlifts
2sets
230x10, 320x20

wide grip pull downs
4sets
150x8 (all sets)

cardio
11 minutes intense stepper
14 mintes bike

10 minutes abs

[David Trantham]

march 02 2010

morning weight 200

shoulders
barbell military press
3 warm up sets
5sets
140x15,140x15,170x8,185x5,185x5

dumbell press
5sets
65x15,65x15,80x6,80x6,80x6

barbell upright rows
4sets
95x15,95x15,135x7,135x7

barbell laterial raises
4sets
70x15,70x15,100x10,110x6

side laterials
7sets (fst-7 training 30sec rest)
12,10,9,8,8,6,10

alternated dumbell bent over side laterials with dumbell shrugs
4sets
bent over x10 shrugsx20
bent over x10 shrugsx20
bent over x10 shrugsx15
bent over x10 shrugsx20

calves
seated
10sets
36,25,20,14,14,14,10,14,20,25

cardio 23 minutes walking treadmill

[David Trantham]

march 03 2010

morning weight 200

LEGS

SQUATS
3 SETS WARM UP
4SETS
225X15, 285 X12, 315 X6 315X6

SMITH MACHINE SQUATS (CLOSE STANCE)
6SETS
225X15,225X15,285X12,285X12,315X9,335X6

LEG PRESS
7SETS (FST-7 TRAINING 30 SEC REST)
REPS 15,12,10,10,9,9,8

LEG PRESS
SETS
16PLATESX9, 18PLATESX6

LEG EXT.
4SETS
15,10,10,8

LYING LEG CURLS
5SETS
15,10,7,6,6

DUMBELL STIFF LEGS
85X15,95X15,105X12,115X12

BARBELL LUNGES
90X50 REPS
110X50 REPS

ONE LEGGED STANDING CURLS
3SETS
12,8,8

[Coke]

Over the top with that leg workout and in general bro!

[David Trantham]

friday march 5 and sat march 6 workouts

weight this morning 202

friday CHEST

flat dumbell
3 warm up sets
4sets
90x12,100x9,110x5,110x5

incline dumbell
4sets
80x12,90x8,100x5,100x5

2 high rep sets
flat dumbell 70x20
incline dumbell 65x20

hammer strenght incline press
4sets
225x12,275x6,275x6,225x10

flat dumbell flys
3sets
60x10,70x7,70x7

incline dumbell flys
3sets
50x10,65x6,65x6

cable flys
4sets
x12,x10,x8,x15

23 minutes cardio walking treamill

10 minutes abs

SAT. ARMS<CALVES

triceps
one arm rope pressdowns
3 warm up sets (elbows really sore)
4sets
x15,x10,x7,x7

v-bar pressdowns
4sets
15,12,10,8

seated dips
2sets
15,10

cable kickbacks
2sets
12,12

lying barbell skull crushers
4sets
10,10,10,10

biceps
dumbell curls
2 warm up sets
3 sets
40x12,50x8,55x8

cybex preacher curl machine (3 settings)
setting 1 reps 15,8
setting 2 reps 15,8
setting 3 reps 15,8

final set (triple drop set, setting 1,2,3 ( reps10,10,10)

barbell curls
5sets
85x12,105x10,125x6,105x10,85x12

one arm preacher curls
4sets
10,10,8,6

calves
seated 4sets
reps 40,20,20,18

standing
5sets
20,8,20,8,18

cardio stepper 7 minutes intense, 17 minutes bike

[David Trantham]

weight most since last middle part of last year. (morning weight 202)
i still seem to be getting stronger on certain body parts and movement, even though my weight is going up very slowly.

back
close grip pull downs
2 warm up sets 20 reps
4sets
15,12,9,7

close grip cable rows
4sets
180x12,180x12,200x8,200x8 drop 150x8

dumbell rows
4sets
150x10 (all 4 sets)

deadlifts
4sets
315x5,405x5,455x4,405x6

t-bar rows
5sets
3platesx15,4platesx12,5platesx8,6platesx5.5platesx8

wide lat. pull downs (fst-7 trainind 30 sec rest)
120x15,140x11,160x8,180x5,160x7,130x10,110x15

24 minutes cardio walking

15 minutes abs

[David Trantham]

weight this morning 199 , hope its just water. started feel really tired last night after my workout. this morning still tired and have a little sore throat. thats just great because i have legs tonight , so we will see how good of a workout i will have!!!!!!!!!!!!

tuesday march 9 2010
shoulders
dumbell press
2 warm up sets
5 sets
75x12,80x8,90x6,90x6,75x10

barbell press
140x15,140x12,175x6,175x6,125x20

upright barbell rows
3 sets
95x15,115x12,135x7

upright rows cable
3 set
repsx15,x12,x8

cable front rasies
4sets
x15,x12x,x10,x6

dumbell side laterials (one arm at time)
4sets
40x12,45x10,50x7,50x6

machine side lat. (one arm ar time)
3sets
x15,x12,x8

machine dumbell press (feel , burnout sets)
2sets
x15,x12

calves
seated
1st set x30
2nd set seated drop to donkey x15,x12
3rd same
4th same
5th same
6th same
7th donkey x15
8th donkey drop set with seated x15,x6
9th same
10 same except reps x15,x12

cardio
stepper 7 minutes , bike 18 minutes

[David Trantham]

weight this morning 201

yesterdays leg workout was ok, i did not push myself the the extreme levels i do sometimes, due to not feel 100%, i still pushed myself but not to extrem levels. i have found out over the years if i am going to get sick its after legs.

legs
lying leg curl
2 warm up sets 15 reps
4sets
140x15,160x10,170x8,180x6 drop 120x10

standing leg curls
4sets
reps x15,x11,x8,x8

stiff legged deadlifts
4sets
225x15,275x12,315x8,335x7

seated leg curls
4sets
reps x15,x12x8,x8

squats 2 warm up sets to loosen knees
6 sets
225x15,275x12,315x7,315x7,275x10,225x15

hack squats
4sets
135x20,225xs12,275x8,275x8

leg ext
5sets
reps x15,x12,x10,x8,x8

box squats
185x20
225x12 superset barbell walking lunges 70lbsx25
275x10 superset barbell walking lunges 70lbsx50

[tnathletics2b]

Your squat work is killer! Props to you on repping all those out!

[David Trantham]

Still been feeling a little under the weather, some sinus suff going on. I have not missed a workout!!!!! I may have not have had the go get them intensity but i ipressed on and have actually had some productive workouts.

Friday march 12 (morning weight (201)

chest
incline dumbell press
3 warm up sets (really tight)
4sets
90x12,100x7,100x6,85x10

incline barbell
185x12,225x7,225x7,185x12

incline press (machine)
225x12,245x10,275x6,275x6,225x12

flat dumbell
90x10 (4sets)

flat fly
55x12,65x9,75x6,75x6

cable flys superset with incline barbell
x12,superset 135x12 (4sets)

25 minutes moderate walking
10 minutes abs

sat march 13 2010 morn. Weight (201)

biceps and triceps (elbows really,really tendor)

dumbell curls
3 warm up sets
40x12,50x10,55x8,55x8

one arm rope press downs
2 warm up sets
4sets
reps
15,15,6,6

barbell curls
95x15,115x10,125x8,125x8,115x10

behind head press (cable machine)
4sets
15,10,8,8

one arm preacher curls (machine)
5ets
reps 15,12,10,8,8

tricep pressdowns
4sets
reps
15,10,6,6

preacher curls
4sets
15,10,6,6

dips
3 sets (25 reps)

barbell curl burn out 25 reps

calves

donkey calf rasies
5 sets super seted with body weight x 25

leg press machine
4 sets super setted with bodyweight x 20

20 minutes walking treadmill 6 minutes bike

[David Trantham]

weight this morning 201


back
wide lat. pull downs
2 warm up sets
140x15,160x12,180x9,200x5

t-bar rows
3platesx15,4platesx15,5platesx12,6platesx8,6.5platesx5

wide lat. pull downs
140x12

close grip cable rows
160x15,200x8,200x8,180x10

wide lat. pull downs
160x8

dumbell rows
105x15,150x12,150x12,150x12

wide lat. pull downs
140x10

close grip cable pull downs
140x12,160x9,180x5,160x8

wide lat. pull downs (machine)
2sets
x12

pull ups
4sets x7

24 minutes walking cardio
10 minutes abs

[David Trantham]

weight this morning 202

shoulders
dumbell press
2 warm up sets 15 reps
75x12,80x8,90x5,90x5

behind head barbell press
140x15,160x10,180x6,180x6 drop 140x10

standing military press3
95x15,115x12,135x7,135x7

cable upright rows
4sets
reps 15,10,7,5

dumbell side laterials
40x12,45x10,50x6,50x6

seated machine side laterial (one arm at time)
3 sets
reps 12,8,8

45lbs plate front raises
2 sets 15 reps

cable front raises
2 sets 12,8

barbell shrugs
315x15,405x15,455x10,455x10

calves
seated
5sets
reps 15,15,12,10,10

seated machine
5sets
reps 25,25,25,20,20

24 minutes walking

[Off Road]

weight this morning 201
wide lat. pull downs
2 warm up sets
140x15,160x12,180x9,200x5

t-bar rows
3platesx15,4platesx15,5platesx12,6platesx8,6.5platesx5

wide lat. pull downs
140x12

close grip cable rows
160x15,200x8,200x8,180x10

wide lat. pull downs
160x8

dumbell rows
105x15,150x12,150x12,150x12

wide lat. pull downs
140x10

close grip cable pull downs
140x12,160x9,180x5,160x8

wide lat. pull downs (machine)
2sets
x12

That looks interesting, alternating the wide lat pull downs. I might try that with chin ups some day, spreading all the sets throughout the workout.

[David Trantham]

weight this morning 201

had a really good and different leg workout!!!!!

squats
4 or 5 warm up sets 10-15 reps
10 sets 225 x20

leg press
5sets
reps 15,12,9,9,9

leg ext
5sets
12,10,7,7,15

leg curl
5sets
reps 15,12,7,7,7

one legged curl (standing)
4sets
reps 15,12,10,8

seated leg curl
4sets
reps 12,10,7,7

one set of light one legged lunges 25 reps

must say that i was totally spent after squats will be soretoday!!!!!!!!!!!!!!!!!!

[David Trantham]

weight this morning 205

here is friday sand saturdays workouts

friday march 19 2010

chest
dumbell press
3 warm up sets
90x12,100x10,110x5,110x5,90x10

incline dumbell
80x12,90x10,100x5,1005x,80x10

dumbell flys
60x12,70x10,80x6,55x15

incline dumbell flys
55x1265x10,75x5,45x15

incline hammer strength
225x10,245x8 superset with cable flys x 10.,245x8 superset with cable flys x 10,245x8 superset with cable flys x 10

cable flys
2 sets
reps 12,10

pec dec
4sets
reps 12,10,8,83

28 minutes cardio walking treadmill

10 minutes abs

sat march 20 2010

arms
triceps
one arm rope press downs
2 warm up sets
4sets
reps 15,12,10,6

press downs V-bar
4sets
reps 15,10,8,6

behind head dumbell press ( this really hurt my eblows, i think i am going to have to rethink my tricep workouts, elbows really hurting)
4sets
85x12,95x10,95x10,60x20

noise breakers
4 sets (light)
reps x15(4sets)

biceps

dumbell curls
2 warm up sets
40x12,50x8,50x8 drop 40x8 drop 30x10

one arm preacher curl machine
5sets
reps 15,12,8,6,6

preacher curl machine
6sets
reps 15,15,15,10,8,6

barbell curls
70x15,90x12,110x8,110x8,110x8 drop 90x8, 70x10

calves
standing 10 sets
reps 20,8,20,8,20,8,20,8,15,15

20 minutes walking treadmill 6 minutes bike

[ThomasG]

Massive t-bar rows!!

[David Trantham]

Massive t-bar rows!!

thanks!!!!!!!!!!!!!!!! i am getting stronger and stronger each week,plus finally gaining a little weight . Hopefully it MUSCLE and not FAT!!!!!!!!!!!!!!!!!!

[David Trantham]

march 22 2010

back
close grip pulldowns
2 sets warm up
4sets
reps 12,10,7,5

t-bar rows
3platesx15,4platesx12,5platesx12,7platesx6,7platesx6 drop to 4platesx10

hammer strenght lat pull downs
4sets
reps all sets 10

dumbell rows
150x10,150x10 drop 105x10,150x10,150x10 drop 105x10

close grip cable pull
4sets
reps 8,6,6,15

deadlifts
315x5,405x5,455x3,455x3

lat pull downs light fst-7 training 30 sec rest
7sets
reps 12,10,10,10,10,1012

24 minutes walking treadmill

5 sets abs

[David Trantham]

weight this morning 203

shoulder workout march 23 2010

smith machine military press
3 warm up sets
135x15,155x12,175x12,195x8,195x8 drop 135x10

barbell military press
160x12 4sets

dumbell press
65 x12 2sets

cable upright rows
4 sets
15,12,8,8

one arm dumbell side lat.
40 x10 2sets

dumbell side lat supersetted w/ 45lbs plate front rasises
4sets reps 10 supersetted w/ 10

reaer pec dec (for rear delts)
5sets
15,12,8,8,8 drop 10

calves
seated calf raises
reps 15,15,8,8,8,8 drop 10 drop 10,8 drop 10 drop 10

20 minutes walking cardio 6 minutes bike

[David Trantham]

wow i weighted 207 this morning!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


wednesday march 24 2010

legs

hack squats
4 warm up sets
close stance
225x15,275x12,315x10,335x7

leg press
5sets
reps 20,15,12,10,7

squats
230x15,280x12,320x7,320x6

leg ext
6sets
reps 20,15,12,10,8,25

lying leg curl
120x15,140x12,160x8,160x7 drop 120x10

seated leg curls
4sets
reps 15,12,10,8

stiff legged dumbells supersetted w/walking lunges
85x12 then 90x50
95x12 then 110x25
105x12 then 110x25
115x12 then 110x50

[David Trantham]

well ihave not posted in a while , i did get arms and chest in the end of last week (march 26,27). on monday march 29 i came down with a stomach virus or food poisioning. lets say it was not a pretty sight !!!!!!!!!!!!!!!!!!!!!!!!! i did manage to do a really,really light workout yesterday wednesday march 31 (bach,triceps and light cardio) still little week and did not push myself at all. ii know its mostly water but i have droped about 3lbs. today i will do biceps, and again be hard at it on friday and saturday.. i will post these workouts. started to feel like myself again!!!!!!!!!!!!!

[David Trantham]

well i am back!!!!!!!!!!!!!!!!!! well of coarse i hurt myself a little again, seems i do something like this all the time, on the last set of deadlifts i tweeked my back. i sore this morning and stiff and hurts a little when i bend over. oh well no deadlifts for about 2 or 3 weeks. also i am down about 4lbs for the stomach bug i had, dam its tuff!!!

mon april 5 2010
lat,. wide pull downs
2 warm up sets
4sets
reps 15,12,10,7

t-bar rows
3platesx15,4platesx12,5platesx12,6platesx8,6platesx8

close grip cable rows
160x15,180x12,200x8,200x8

dumbell rows
150x10,150x10,150x10,105x20

close grip pulldowns
120x15,140x12,160x8,160x8

deadlifts
315x8,405x5,405x5,405x5 hurt my back!!!!!!!!!!!!!!!!

machine wide lat pulldowns
3sets 12

25 minutes walking cardio

15 minutes abs

[David Trantham]

weight is going back up, i hope!!!!! back is sore and tight from legs yesterday,hopfully nothing too serious.

tuesday april 6 2010

shoulders

dumbell press
2 warm up sets
75x12,80x9,90x5,90x5,55x20

barbell press
140x10,140x10,160x6,140x10 drop 100x20

barbell upright rows
95x12,115x10,135x7

cable upright rows
3sets
reps 12,10,8

cable front raises
4sets
reps 12,12,8,5

one arm side laterials
35x12,40x10x,.45x8

side laterials (sideways on incline bench)
3sets
reps 12,10,8

rear pec deck
5sets
reps
12,12,10,8,10

calves
standing
5sets
reps 15,15,15,8,8

donkey calf rasies
5sets
reps 20,20,15,15,15

23 minutes walking treadmill


wed april 7 2010
legs

leg ext
3 warm up sets
4sets
reps 15,15,10,10

squats
1 warm up sets
225x15,275x12,315x8,335x5,315x6 (stopped short back tendor)

leg press
one legged
5 sets
reps 15,12,8,8,15

smith squats close stance
225x15,225x15,275x10,275x10 drop 135x30

hack squats supsetted w/ barbelll lunges
225x12 then 50 steps lunges
275x8 then 60 steps lunges
275x8

standing leg curls
4sets
reps 15,12,8,8

one legged lying curls
4sets
reps 15,12,8,10

seated leg curls
4sets
reps 10,6,6,15

[David Trantham]

well i hope i am back,weight starting to go back up was 205 this morning, strength going back up as well. here is fridays and saturdays workouts

friday april 9 2010
chest

flat dumbell
3 warm up sets
90x12,100x9,110x5,100x8

incline dumbell
85x12,95x10,105x6,95x10

incline barbell supersetted w incline hammer strenght
185x12, hammer 225x6
225x8,hammer 225x6
225x8,hammer 225x6
185x10, hammer 225x6, hammer 135x20

flat dumbell fly supersetted with pec deck
55x12.pec deck x10
65x10, pec deck x10
75x6,pec deck x 10
same

cable crossovers
4sets
reps 15,12,10,8

23 minutes walking on treadmill
10 abs


saturday april 10 2010
arms (triceps really tendor, used light weight and higer reps)

rope pushdowns
2 warm up sets
4 sets 15 reps

dumbell curls 2 warm up sets
40x12,45x10,50x8,55x6 drop 40x6

behind neck frech press (cable)
4sets 15 reps

barbell curls
95x15,115x12,135x8,115x10 drop 95x10 drop 65x20

one arm rope pushdowns
4 sets 15 reps

one arm preacher curls
4sets
reps 15,12,10,8

lying frech press
3 sets
15 reps

preacher curl (machine 3 settings)
setting 1 10 reps 60 sec rest 5 reps
setting 2 10 reps 60 sec rest 6 reps
setting 3 8 reps 60 sec rest 6 reps

calves
seated x20
donkey x20
seatedx20
donkeyx15
seated x20
donkey x15
seatedx15
domkeyx15

standing rasies
3 sets 12 reps

20 minutes walking 6 minutes bike

[Coke]

Way to be resilient and keep things on track after the minor setback, that's what winners do.

[David Trantham]

April 12 2010

back
hammer strength pulldown
2 warm up sets
4sets
reps 12,12,10,8 drop 8

close grip pull down
4sets
reps 12,10,8,6 drop 8

T-bar rows
3platesx15,4platesx12,5platesx10,5platesx10 drop 3 plates x10

seated cable rows
160x12,180x9,200x7,200x7 drop 160x7

dumbell rows
105x20,105x20,150x10,150x10

wide lat. pulldowns fst-7 training (7 sets 30 sec rest)
reps 12,10,6,6,8,10,25

23 minutes walking cardio
10 minute abs

[David Trantham]

April 13 2010

shoulders
\behind the neck barbell press
3 sets warm up
135x15,155x12,185x8,175x10,175x8 drop 135x10

dumbell press
70x10,80x6,80x6,80x6,70x8 drop 50x10 drop 40x10

machine one arm side lat.
3 sets
reps 12,8,8

cable upright rows
4sets
reps 15,12,10,8 drop 10

barbell front rasies
4sets
reps 15,12,10,8 drop x12

standing military press
135x10 (2 sets)

side laterials (fst-7 training 30 sec rest)
reps 10,6,6,6,8,10,20

calves
standing
6sets
reps 20,20,20,10,10,10

seated (machine)
4sets
20,20,20,20

20 minutes walking treadmill 6 minutes bike

[Mark!]

Hey David, good to see you back at it man. Awesome stuff going on. Are you looking to compete anytime soon?

[David Trantham]

i am taking the year off, i need to put on some size (around205-207 in the mornings, my goal is to be 220 in the mornings) i know i need to gain about 13 lbs, but the good thing is i stay really lean, i am sure my bf now is 10% or less. 2nd my wife is competing this year and i am supporting her. my next show or the show i will be shooting for next year is the NPC master national probably next july.

[Mark!]

That's awesome. Good luck with all of your goals, and good luck to your wife at her show. Keep up the good work bud.

[David Trantham]

sorry for not posting as much as i need to, i have been a little sick last week,working, taking kids to soccer practice,building a house and my wife is doing a show this week april 24. i will post some pics and start posting my workouts again soon!!

[David Trantham]

once again i am sorry for not posting in a while. been really busy building a house and battleing so injuries. my back has been hurt, hurt them doing deadlifts about 4 weeks ago. my elbows have been killing me, its really hard to do triceps at all. i am back, i have still been working out!!!!! one good thing i am up to 206 first thing in the morning an about 212 or so in the afternnoon in a couple of weeks i may post some offseason pics.

may 3 2010

back
close grip pulldowns
2 warm up sets
4sets
reps 12,12,8,6

close grip t-bar
4sets
3platesx15,4platesx12,5platesx9,6platesx6

dumbell rows
2sets
105x20,125x15

cable rows
3sets
200x8

one arm lat. pulldowns (cybex machine)
sets x15reps

dumbell rows
2sets
150x10

lat pull downs
3sets
120x12,140x10,160x8

one arm lat. pulldown (cybex machine)
2sets x 15 reps

25 minutes cardio treadmill

abs
4sets 25 reps bench knee inns

[joey54]

Keep yourself healthy.

[Coke]

been really busy building a house

Good luck with your new home, that's awesome!!

[David Trantham]

tuesday may 4 2010

chest
dumbell flat
2 warm up sets 15 reps
90x12,100x10,110x7,110x5

incline dumbell
85x12,95x10,105x5,95x8

incline dumbell flys
60x12,70x8

flat dumbell flys
60x12,70x12,80x10,85x6

incline barbell
185x12,225x6,225x6 superset w/dipsx12,185x10 drop set 135x35

cable flys
4sets
12,12,10,8 dropx10

dips drop set
bodyweight x25 added weight x10 , added weight x 10 added weight x10 , added weight x 15

calves
standing
x15,x15,x10,x10,x10,x10 drop x10

seated
x15,x15,x15 standing bodyweight x20,x15 standing bofyweight x10,x15

25 minutes cardio treadmill

[David Trantham]

wed may 5 2010

WOW!!!!!!!!!!!!! GREAT WORKOUT!!!!!!!!!!!!


LEGS
squats
3-4 warm up sets (got to get the knees warmed up)
225x15,275x15,315x11,355x7,315x11

leg press
10platesx30,12platesx20,14platesx15,16platesx8

box squats ( i feel these work my outer quads more because i use a wider stance , usually on reg. squats i use a narrow stance)
225x15,275x10,275x10,275x10 drop 225x10,drop 135x10

leg ext
4sets
reps
12,12,12,12 drop 10

stand leg curls
4sets
reps
15,12,12,8

stiff legged deadlifts.
4sets
reps
12,12,12,12

lying curl supersetted with leg ext
3sets
reps
10 then 10
all 3 sets

walking lundges 25lbs dumbell 125 steps

[David Trantham]

hey weighted myself this morning i am up to 209 this morning, that puts me in the apernnon approx 215. this is the most i have weighted since last july before my last contest diet. my goal is to get to 220 in the morning!!!!! slow and steady!! yesterday was my day off. feeling a little tired today but later this afternoon it time to crush shoulders.

[David Trantham]

was 207 this morning, had 2 pretty good workouts this weekend!!!!

5-7-2010
shoulders

behind the head barbell press
4 warm up sets (sore and stiff, and tired)
135x12,155x12,175x10,185x6,175x8

dumbell press
4sets,80x7
1 set 55x20

cable upright row
4sets
reps
12,12,10,8

barbelll front raises
4sets
60x15,70x15,80x10,90x8

standing side laterials
4sets
40x10,40x10,40x10,45x8

seated lying side ways on incline bench
3sets
reps 15,10,8

seated rear lat. machine
3 sets12

rear peck deck
3 sets
12,10,8

16 minutes walking treamill, 10 minutes bike

10 minutes abs

5-08-2010
arms

triceps ( my elbows are really sore and tendor, used really light weight
one arm rope press
3 warm up sets
4sets 15 reps

bench dips 4 sets 20 reps

dips
4sets 20 reps

dumbell kickbacks
4 sets 12 reps

biceps
dumbell curls
2sets
40x12,50x8

precher curl
3 sets supersets with dumbell curls
reps 15 drop x7 (all 3 sets)

precher curls
3 sets
reps 8

barbell curls
5sets
95x12,115x10,135x6,135x6,115x10

single arm preacher curls
3 continous sets with stopping right then lefts light weight for reps and pump

after my arm workout i thought i would try some deadlifts!! i have not done deadlifts since i hurt my back 4 weeks ago

slow and steady
135x12,225x12,275x12,315x12

calves
donkey calf machine 5 setsx15

seated calf machine
5setsx15

22 mintes cardio treadmill

[David Trantham]

5-10-2010

back

wide lat. Pulldowns
2 warm up sets
120x12,140x12,160x10,180x7

close grip t-bar rows
4platesx12,5platesx12,6platesx9,6plates and 25 x7

wide grip seated rows
160x10,180x8,200x5,200x5 drop 160x10

close grip pulldowns
140x12,160x10,180x6,180x6

dumbell rows
150x10,150x11,105x20,150x11 drop 105x10

assisted pullups (started no weight and added weight to make lighter)
1 total sets 35 reps

25 minutes cardio treadmill
10 minutes abs