vans new log - Page 2

vanwilder · 11-26-2005, 12:47 AM

yeah, i didnt bring paper with me today htough, and the last 2 workouts were jsut one big monster set of doom.

main things were press downs with 200 for 8 reps for like 5 sets and hammer curls with 70 lbs for 8 reps for a couple sets, then went down 5 lbs per set for 8 reps.

**Peaked_18** · 11-26-2005, 12:51 AM

Okay, make sure to get them down. I am watching along with you bro.

vanwilder · 11-28-2005, 01:25 AM

thanks for the support

ok bare with me this may get complicated

first super set was between incline dumbells and wide grip lat pull downs, i would go back and forth between sets wiht only a water break

90x4/2;80x5/3
187.5x5 175x6/5/4

second super set was between wide grip bench and barbell back rows

185x8/6
185x8/6

next super set was pec dec, v bar, negative dips, and machined rows

300x5/4; 250x10/x(as many little reps as i could to finish off my chest)
200x5/3 175x4
bwx7/7/5
200x8/8/8

great workout, it was sexy

vanwilder · 11-30-2005, 02:52 AM

arm workout today was really really good

curls 50x4 40x8/8 45x8/5
supersetted with reverse grip press downs 90x6; 80x8/8/8/8 (this is on the lat pull down machine so the weight was a lot less)

strict hammer curls 55x7/8/7
supersetted with pressdowns 90x8/8/4

vanwilder · 12-03-2005, 12:44 AM

incline 195x1; 215x1; 235x1 (next month i want to be dong 255x1)
machined rows 275x4
wide grip bench 185x8; 195x8; 205x6, my grip slipped, i could have had for 1 or 2 more
barbell rows 185x8 195x8/8 (need back at 245 like i was doing im summer)
incline bench again SLOW REPS 136x5 145x6 155x5
machine rows 250x8, 225x8/8
pec dec 315x6
lad pd 175x8

somehow i ****ed my hamstring up so i had to stop, and i wasnt even doing legs, its was gay.

sword chucks · 12-03-2005, 11:08 PM

nice workouts

vanwilder · 12-04-2005, 12:40 AM

thanks

vanwilder · 12-05-2005, 04:50 AM

little program change

day 1 = chest / back / shoulders
day 2 = arms
day 3 = legs
day 4 = chest / back / shoulders
day 5 = arms
6+7 are off

cardio on all days, most likely heavy bag

vanwilder · 12-06-2005, 05:21 AM

chest / back / shoulders at school gym

inclinme 185x7; 195x3 ; 185x6
machined rows 230x8 210x8 230x8
wide grip 205x6.5
machined rows 230x6/8
slow incline 155x5/5
reversed barbell rows 155x10; 165x10
shoulder press 160x7 170x8 180x4
lateral raises 25x9/9

vanwilder · 12-14-2005, 01:34 AM

yesterday back bis

lat pd wide grip 175/8/7/6 narrow grip 175x5/5
barbell rows 195x8 205x5
v bar 187.5x8/7
machine rows 275x8 250x8/8
reverse bb row 185x8x8
curls 47.5x6.5 40x6
hammers 55x7/6 40x8

vanwilder · 12-14-2005, 01:41 AM

today chest tri shoudlers

incline db 65x10 80x7/5
bench 215x5/5
incline165 x 5/4
pec dec 300x6/5 250x5
dumb bell press 50x6/5/5
laterals 30x5
shrugs 225x7/6/6
press downs 200x7/4
reverse press downs 170x6/4
french press 90x5/5

vanwilder · 12-18-2005, 08:36 PM

wednesday legs and forearms

(ass to calves) squat 315x3 225x12 (cramp)
leg ext 200x10 250x8/7
6 sets of forearms stuff lol

vanwilder · 12-18-2005, 08:42 PM

friday back shoulders arms

machine rows 150x15 200x10 250x8 300x7/5
reverse barbell rows 225x6/5
machine rows 200x15
shoulderp press 60x6 f65x5/4
front raises 30x7
curls 52.5x8/8/8
ex bar 110x8/5
hammersd 60x6
press downs 200x8/6 180x8/8
reverse press downs 160x5

vanwilder · 12-23-2005, 05:46 AM

monday
machine rows 150x15 180x8 230x8/7
bb rows 225x7/6
reverse bb rows 205x8/8
machine rows 180x12/8
curls 55x8/8/7
ez bar 110x7/5
hammer 60x12

vanwilder · 12-23-2005, 05:52 AM

tuesday
bench 275x1 (needed a little help at sticking point, so i could have got 270) 225x3 205x7/5
machine bench 230x4/3 215x5/4 200x5
shoulder press 60x4 machine 180x2 160x2
press downs 90x8/6 80x8/8 reverse 70x8 all on lat pd gay machine

vanwilder · 12-23-2005, 05:55 AM

wednesday
legs
squat 325x3 275x6 + 5 warm up sets
leg ext 275x8 295x5 250x8/8
shoulder press 70x5/4/4
lateral raises 30x9
shrugs 245x8 275x6/5

vanwilder · 12-25-2005, 08:48 PM

friday

back, shoulders, arms

machine rows 150x15 200x8 250x4 (warm up done) 312.5 x6/6 that is maxed out now
bb rows 225x8/8/8
v bar 200x7/5
reverse bb rows 205x7/6
machine rows 200x15
shoulder press 70x5/5/4
curls 57.5x8/7/5
ez bar 120x5/3
hammers 65x5 (hands slipped)
press downs 200x8 210x7/4
revrse press downs 180x5 160x7

vanwilder · 04-23-2006, 01:26 AM

football friday sat and sunday, 4 hours a day cardio or whatever you want to call it

11-26-2005, 12:47 AM	#31
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	yeah, i didnt bring paper with me today htough, and the last 2 workouts were jsut one big monster set of doom. main things were press downs with 200 for 8 reps for like 5 sets and hammer curls with 70 lbs for 8 reps for a couple sets, then went down 5 lbs per set for 8 reps. __________________ me > yourmom

11-28-2005, 01:25 AM	#33
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	thanks for the support ok bare with me this may get complicated first super set was between incline dumbells and wide grip lat pull downs, i would go back and forth between sets wiht only a water break 90x4/2;80x5/3 187.5x5 175x6/5/4 second super set was between wide grip bench and barbell back rows 185x8/6 185x8/6 next super set was pec dec, v bar, negative dips, and machined rows 300x5/4; 250x10/x(as many little reps as i could to finish off my chest) 200x5/3 175x4 bwx7/7/5 200x8/8/8 great workout, it was sexy __________________ me > yourmom

11-30-2005, 02:52 AM	#34
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	arm workout today was really really good curls 50x4 40x8/8 45x8/5 supersetted with reverse grip press downs 90x6; 80x8/8/8/8 (this is on the lat pull down machine so the weight was a lot less) strict hammer curls 55x7/8/7 supersetted with pressdowns 90x8/8/4 __________________ me > yourmom

12-03-2005, 12:44 AM	#35
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	incline 195x1; 215x1; 235x1 (next month i want to be dong 255x1) machined rows 275x4 wide grip bench 185x8; 195x8; 205x6, my grip slipped, i could have had for 1 or 2 more barbell rows 185x8 195x8/8 (need back at 245 like i was doing im summer) incline bench again SLOW REPS 136x5 145x6 155x5 machine rows 250x8, 225x8/8 pec dec 315x6 lad pd 175x8 somehow i ****ed my hamstring up so i had to stop, and i wasnt even doing legs, its was gay. __________________ me > yourmom

12-04-2005, 12:40 AM	#37
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	thanks __________________ me > yourmom

11-26-2005, 12:51 AM	#32
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Okay, make sure to get them down. I am watching along with you bro.

12-03-2005, 11:08 PM	#36
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	nice workouts

12-05-2005, 04:50 AM	#38
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	little program change day 1 = chest / back / shoulders day 2 = arms day 3 = legs day 4 = chest / back / shoulders day 5 = arms 6+7 are off cardio on all days, most likely heavy bag __________________ me > yourmom

12-06-2005, 05:21 AM	#39
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	chest / back / shoulders at school gym inclinme 185x7; 195x3 ; 185x6 machined rows 230x8 210x8 230x8 wide grip 205x6.5 machined rows 230x6/8 slow incline 155x5/5 reversed barbell rows 155x10; 165x10 shoulder press 160x7 170x8 180x4 lateral raises 25x9/9 __________________ me > yourmom

12-14-2005, 01:34 AM	#40
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	yesterday back bis lat pd wide grip 175/8/7/6 narrow grip 175x5/5 barbell rows 195x8 205x5 v bar 187.5x8/7 machine rows 275x8 250x8/8 reverse bb row 185x8x8 curls 47.5x6.5 40x6 hammers 55x7/6 40x8 __________________ me > yourmom

12-14-2005, 01:41 AM	#41
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	today chest tri shoudlers incline db 65x10 80x7/5 bench 215x5/5 incline165 x 5/4 pec dec 300x6/5 250x5 dumb bell press 50x6/5/5 laterals 30x5 shrugs 225x7/6/6 press downs 200x7/4 reverse press downs 170x6/4 french press 90x5/5 __________________ me > yourmom

12-18-2005, 08:36 PM	#42
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	wednesday legs and forearms (ass to calves) squat 315x3 225x12 (cramp) leg ext 200x10 250x8/7 6 sets of forearms stuff lol __________________ me > yourmom

12-18-2005, 08:42 PM	#43
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	friday back shoulders arms machine rows 150x15 200x10 250x8 300x7/5 reverse barbell rows 225x6/5 machine rows 200x15 shoulderp press 60x6 f65x5/4 front raises 30x7 curls 52.5x8/8/8 ex bar 110x8/5 hammersd 60x6 press downs 200x8/6 180x8/8 reverse press downs 160x5 __________________ me > yourmom

12-23-2005, 05:46 AM	#44
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	monday machine rows 150x15 180x8 230x8/7 bb rows 225x7/6 reverse bb rows 205x8/8 machine rows 180x12/8 curls 55x8/8/7 ez bar 110x7/5 hammer 60x12 __________________ me > yourmom

12-23-2005, 05:52 AM	#45
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	tuesday bench 275x1 (needed a little help at sticking point, so i could have got 270) 225x3 205x7/5 machine bench 230x4/3 215x5/4 200x5 shoulder press 60x4 machine 180x2 160x2 press downs 90x8/6 80x8/8 reverse 70x8 all on lat pd gay machine __________________ me > yourmom

12-23-2005, 05:55 AM	#46
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	wednesday legs squat 325x3 275x6 + 5 warm up sets leg ext 275x8 295x5 250x8/8 shoulder press 70x5/4/4 lateral raises 30x9 shrugs 245x8 275x6/5 __________________ me > yourmom

12-25-2005, 08:48 PM	#47
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	friday back, shoulders, arms machine rows 150x15 200x8 250x4 (warm up done) 312.5 x6/6 that is maxed out now bb rows 225x8/8/8 v bar 200x7/5 reverse bb rows 205x7/6 machine rows 200x15 shoulder press 70x5/5/4 curls 57.5x8/7/5 ez bar 120x5/3 hammers 65x5 (hands slipped) press downs 200x8 210x7/4 revrse press downs 180x5 160x7 __________________ me > yourmom

04-23-2006, 01:26 AM	#48
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	football friday sat and sunday, 4 hours a day cardio or whatever you want to call it __________________ me > yourmom

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