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]

[CoCoa]

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

[CoCoa]

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