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Thread: David Trantham Pro Natural Bodybuilder

  1. #151
    Senior Member David Trantham's Avatar
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    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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
    Last edited by David Trantham; 05-06-2010 at 06:03 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

  2. #152
    Senior Member David Trantham's Avatar
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    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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.
    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. #153
    Senior Member David Trantham's Avatar
    Join Date
    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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
    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. #154
    Senior Member David Trantham's Avatar
    Join Date
    Nov 2009
    Location
    LEXINGTON,NC
    Posts
    192
    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
    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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