van wilder's training log - Philippine Bodybuilding and Fitness Board

van_wilder · Senior Member

van wilder's training log

van_wilder · Senior Member

Date : December 7, 2004

Legs Workout
Heavy Shoulder Width Apart Squats
1 = 10 reps, 90 lbs
2 = 10 reps, 120 lbs
3 = 10 reps, 140 lbs
4 = 8 reps, 160 lbs
5 = 6 reps, 180 lbs

Leg Curls
1 = 12 reps, 105 lbs
2 = 12 reps, 105 lbs
3 = 10 reps, 120 lbs
superset with Leg Presses
1 = 12 reps, 175 lbs
2 = 10 reps, 235 lbs
3 = 10 reps, 275 lbs

Alternating Lunges
1 = 12 reps, 20 lbs (each hand)
2 = 10 reps, 25 lbs (each hand)
3 = 10 reps, 25 lbs (each hand)

Leg Extension
1 = 55 reps, 30 lbs
2 = 65 reps, 15 lbs

Forearms Workout
Reverse Grip
1 = 10 reps, 25 lbs
2 = 10 reps, 35 lbs
3 = 10 reps, 55 lbs

PWM: 2 servings of Nitro-Tech, 2 slices of 18" pizza
Note: Forearms was fine, Legs were very sore and very hard to
move especially when walking and climbing up the stairs.

theveed · PBFB Admin

quote:
Originally posted by: van_wilder
"

Flat Dumbell flys
1 = 10 reps, 135 lbs
2 = 10 reps, 145 lbs
3 = 8 reps, 165 lbs

"

Pare are you sure these are not typos? Ronnie Coleman uses less weight than that for dumbbell flys...

The picture you see in this link is approximately 190lbs. http://web.flexonline.com/images/fl/208316/1475.jpg

-- Edited by theveed at 19:05, 2004-12-08

van_wilder · Senior Member

quote:
Originally posted by: theveed
"

Pare are you sure these are not typos? Ronnie Coleman uses less weight than that for dumbbell flys...

The picture you see in this link is approximately 190lbs. http://web.flexonline.com/images/fl/208316/1475.jpg

-- Edited by theveed at 19:05, 2004-12-08"

thats a typo... tingnan mo parehas nun nasa first three sets ng bench, sa excel ko kasi ginawa yan eh...

it should be

1= 10reps, 50lbs
2= 10reps, 60lbs
3= 8reps, 65lbs

thanks for correcting me... nagulat din ako nun nakita ko post mo... grabe parang ang lakas nun masyado... imagine 70lbs each hand! grabe! last set na ng dumbbell press yun!

theveed · PBFB Admin

Hehe, gulat lang ako pre, based on your workout malakas ka for your weight pare... Gulat lang ako coz usually when you count dumbbell exercises, you count the weight of ONE dumbbell (so kung 2 pcs of 50lb DB gamit mo, it's noted as 50lbs, not 100lbs).

Mas malakas ka pa sakin sa bench hehehe... Weird ko talaga, pag dumbbells kaya ko mga 65lbs each hand, pag barbell 150lbs hirap na hirap na ako.

van_wilder · Senior Member

ganun ba? hindi ko alam eh... hehehehe... kasi ganun ako magbilang para hindi nakakalito... laging total weight...

actually binaba ko na yan bench ko... kasi ang awkward eh... yun bench ko masmabigat sa squats ko and kasing bigat lang ng deadlifts ko... mali... almost 1 year ko kasi hindi winorkout yun legs ko...

van_wilder · Senior Member

Date : December 9, 2004

Back Workout
Close Grip Pulldown
1 = 12 reps, 120 lbs
2 = 10 reps, 135 lbs
3 = 8 reps, 150 lbs
4 = 2 reps, 195 lbs

Pullups Assist
1 = 15 reps, bodyweight less 40 lbs
2 = 12 reps, bodyweight less 30 lbs
3 = 10 reps, bodyweight less 20 lbs

Barbell Rows
1 = 10 reps, 75lbs
2 = 10 reps, 75lbs
3 = 8 reps, 75lbs
4 = 6 reps, 75lbs
superset with Deadlift
1 = 10 reps, 145lbs
2 = 10 reps, 145lbs
3 = 8 reps, 145lbs
4 = 6 reps, 145lbs

Seated Rows
1 = 40 reps, 30 lbs
2 = 20 reps, 30 lbs

Biceps Workout
Standing Cable Curls
1 = 10 reps
2 = 8 reps
3 = 6 reps

Heavy Close Preacher Curls
1 = 10 reps, 65 lbs
2 = 10 reps, 85 lbs
3 = 6 reps, 105 lbs

Standing Barbell Curls
1 = 75 reps, 25 lbs

PWM: 2 servings of Nitro-Tech
Note: I can still hardly move my legs, my lowerback
is killing me.

van_wilder · Senior Member

Date : December 10, 2004

Shoulder Workout
Lateral Raise ( 20, 15, 10, 10 )
1 = 20 reps, 10lbs each
2 = 15 reps, 10lbs each
3 = 12 reps, 15lbs each
4 = 10 reps, 15lbs each
superset with Seated Dumbbell Presses
1 = 10 reps, 30lbs each
2 = 10 reps, 30lbs each
3 = 8 reps, 35lbs each
4 = 6 reps, 35lbs each

Barbell Military Press
1 = 12 reps, 40lbs
2 = 10 reps, 45lbs
3 = 10 reps, 50lbs
superset with Upright Rows
1 = 10 reps, 60lbs
2 = 10 reps, 65lbs
3 = 10 reps, 70lbs

Front Raise
1 = 20 reps, 15lbs each
2 = 15 reps, 15lbs each
3 = 10 reps, 15lbs each

Cable Shrugs
1 = 20 reps, 55lbs each
2 = 15 reps, 60lbs each

Calves Workout
Standing Calf Raises
1 = 75 reps, 195 lbs
2 = 25 reps, 155 lbs
3 = 25 reps, 75 lbs
4 = 25 reps, 30 lbs
5 = 25 reps, 15 lbs

PWM: 2 servings of Nitro-Tech
Note: My calves are really killing me

van_wilder · Senior Member

my calves was sore for 5 days! grabe anyway...

Date : December 13, 2004

Chest Workout
Flat Barbell Bench Press
1 = 10 reps, 135 lbs
2 = 10 reps, 155 lbs
3 = 8 reps, 165 lbs
4 = 6 reps, 185 lbs
5 = 2 reps, 205 lbs

Flat Dumbell flys
1 = 10 reps, 25 lbs each
2 = 10 reps, 30 lbs each
3 = 8 reps, 35 lbs each

Incline Dumbbell Press
1 = 10 reps, 40 lbs each
2 = 10 reps, 45 lbs each
3 = 8 reps, 55 lbs each
superset with Incline Dumbell Flys
1 = 10 reps, 25 lbs each
2 = 10 reps, 30 lbs each
3 = 8 reps, 35 lbs each

Chest Press
1 = 50 reps, 120 lbs
2 = 50 reps, 90 lbs
3 = 40 reps, 60 lbs
4 = 30 reps, 30 lbs

Triceps Workout
Triceps Pressdowns
1 = 10 reps, 50 lbs
2 = 8 reps, 55 lbs
3 = 8 reps, 60 lbs

One-Arm Lying Triceps Extension / Skullcrushers
1 = 10 reps, 15 lbs each
2 = 10 reps, 15 lbs each
3 = 8 reps, 20 lbs each

One Arm Cable Kickbacks
1 = Did not do, Lack of time
2 = Did not do, Lack of time
3 = Did not do, Lack of time

PWM: Pasta
Note: Chest was sore the next day

van_wilder · Senior Member

Date : December 14, 2004

Legs Workout
Heavy Shoulder Width Apart Squats
1 = 10 reps, 90 lbs
2 = 10 reps, 110 lbs
3 = 10 reps, 140 lbs
4 = 8 reps, 160 lbs
5 = 5 reps, 200 lbs

Alternating Lunges
1 = 12 reps, 20 lbs (each hand)
2 = 10 reps, 25 lbs (each hand)
3 = 10 reps, 25 lbs (each hand)

Leg Presses
1 = 12 reps, 205 lbs
2 = 50 reps, 135 lbs
3 = 50 reps, 115 lbs

Leg Extension
1 = 25 reps, 120 lbs
2 = 40 reps, 60lbs
3 = 40 reps, 30lbs

Biceps/Forearms Workout
Standing Cable Curls
1 = 10 reps, 55lbs
2 = 10 reps, 60lbs
3 = 8 reps, 65lbs
superset with Cable Reverse Curls
1 = 10 reps, 10lbs
2 = 10 reps, 10lbs
3 = 10 reps, 15lbs

Concentration Curls
1 = 10 reps, 25 lbs each
2 = 10 reps, 25 lbs each
3 = 10 reps, 25 lbs each

Standing Barbell Curls
1 = 75 reps, 25 lbs

PWM: 2 servings of Nitro-Tech
Note: My legs were sore but not as much as last week

van_wilder · Senior Member

nagulo na... kasi nagwhole body ako once kasi lack of time last week dahils exams... tapos nagulo pa kasi from lbs ang gamit ko, naging kgs... I'll restart next year...

theveed · PBFB Admin

Di ka na nagbubuhat pre? hehe, concentrate sa negosyo ba