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Thread: David Trantham Pro Natural Bodybuilder

  1. #76
    Senior Member David Trantham's Avatar
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    LEXINGTON,NC
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    192
    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
    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. #77
    Senior Member David Trantham's Avatar
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    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
    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

  3. #78
    Senior Member David Trantham's Avatar
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    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
    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. #79
    Moderator Off Road's Avatar
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    Exellent deadlifting after already doing all the other stuff.
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  5. #80
    WBB Team Captain Coke's Avatar
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    Awesome back days done consecutively, absolutely killer stuff man.

  6. #81
    Senior Member David Trantham's Avatar
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    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!!!!!
    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

  7. #82
    Senior Member David Trantham's Avatar
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    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
    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. #83
    Moderator Off Road's Avatar
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    I usually see guys do barbell press before the dumbbell press. Is there a reason you do the dumbbells first? Nice workout BTW.
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  9. #84
    Senior Member David Trantham's Avatar
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    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.
    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. #85
    Senior Member David Trantham's Avatar
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    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.
    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. #86
    Moderator joey54's Avatar
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    Lot of volume with those squats.

  12. #87
    Senior Member David Trantham's Avatar
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    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
    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. #88
    Senior Member David Trantham's Avatar
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    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
    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. #89
    Senior Member David Trantham's Avatar
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    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!!!!
    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. #90
    Senior Member David Trantham's Avatar
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    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
    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. #91
    Senior Member David Trantham's Avatar
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    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
    Last edited by David Trantham; 02-05-2010 at 06:01 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

  17. #92
    WBB Team Captain Coke's Avatar
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    Efforts are astounding, definitely paying the cost to be boss!!

  18. #93
    Moderator Off Road's Avatar
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    Nice 20 reppers...I assume those are "bang out" reps and not "huff and puff."
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  19. #94
    Senior Member David Trantham's Avatar
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    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
    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

  20. #95
    Senior Member David Trantham's Avatar
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    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
    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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  21. #96
    Moderator Off Road's Avatar
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    Quote Originally Posted by David Trantham View Post
    it was 230 lbs for 6 sets of 20
    Holy cr@p that would send me to the hospital
    _________
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    ___

    Off Road Journal

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  22. #97
    Senior Member David Trantham's Avatar
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    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
    Last edited by David Trantham; 02-09-2010 at 05:55 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

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  23. #98
    Senior Member David Trantham's Avatar
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    192
    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
    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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  24. #99
    Senior Member David Trantham's Avatar
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    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)
    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

  25. #100
    Senior Member David Trantham's Avatar
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    Nov 2009
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    LEXINGTON,NC
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    192
    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)
    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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