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Thread: David Trantham Pro Natural Bodybuilder

  1. #26
    Senior Member David Trantham's Avatar
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    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!!!!!!!!!!
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

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  2. #27
    Team Chesticles! Unholy's Avatar
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    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  3. #28
    Senior Member David Trantham's Avatar
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    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.
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  4. #29
    Senior Member David Trantham's Avatar
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    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
    Last edited by David Trantham; 12-16-2009 at 06:48 AM.
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  5. #30
    WBB Team Captain Coke's Avatar
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    Super workouts for both days Dave.

  6. #31
    Strongman Tom Mutaffis's Avatar
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    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?
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  7. #32
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  8. #33
    Senior Member David Trantham's Avatar
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    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.
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  9. #34
    Senior Member David Trantham's Avatar
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    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!!!!!!!!!!!
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  10. #35
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  11. #36
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  12. #37
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  13. #38
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  14. #39
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  15. #40
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  16. #41
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  17. #42
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  18. #43
    Senior Member David Trantham's Avatar
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    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

    [B]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!!!!!!




    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  19. #44
    Clean Bulk in Progress james_w8lifter's Avatar
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    ^Impressive workouts man... Just at the volume each day! Wow
    6' 1.... 211lbs.
    Bench: 275lbs x 1
    Deadlift: 385lbs x 1
    Squat: ??? (not enough)
    Goal by the end of May 2010... Weigh 225lbs.

    Journal: The Obligation... Become a F***** Beast

  20. #45
    Senior Member David Trantham's Avatar
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    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  21. #46
    Senior Member David Trantham's Avatar
    Join Date
    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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.
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  22. #47
    Senior Member David Trantham's Avatar
    Join Date
    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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


    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

  23. #48
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    David, you are putting some good work in. Really like the efforts on the leg days.

  24. #49
    Time to get BIG aj24's Avatar
    Join Date
    Nov 2009
    Location
    Wisconsin
    Posts
    49
    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
    Age: 16
    Height: 5'11.5"
    Weight: 170 pounds, 3:30 p.m. on 4/13/10

  25. #50
    Senior Member David Trantham's Avatar
    Join Date
    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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
    height: 6' weight offseason 220lbs bodybuilding: 10 years
    2009 contests
    IFPA CAPE COD 3rd place heavy
    IFPA YORTON CUP 2nd place heavy
    NPC ElITE CLASSIC 1st heavy (overall Winner)

    TRAINING LOG http://www.wannabebig.com/forums/sho...d.php?t=131702

    ATLARGE NUTRITION- YOUR #1 CHOICE FOR BODYBUILDING SPORTS SUPPLEMENTS

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