VA_NEW_GUY Scivation Athlete On A Mission!!!

va_new_guy · 07-09-2007, 10:41 PM

Whats up all? I'm new to this board but I plan to run my log with daily updates. The title says it all. I'm sponsored by Scivation and I'm on a mission. As it stands right now, I will be doing two more shows this year. Things may change as I had 2 deaths in my family in the last month. The last one really set me back so I may skip the next show and only do one more. Time will tell.

Chest

Warm-Up Incline DB Bench Press(85lbs x 2 sets x 12 reps)

Incline DB Bench Press (125lbs x 4 sets x 6 reps)

Flat Bench Press(275lbs x 4 sets x 6 reps)

Flat DB Flyes(65lbs x 3 sets x 10 reps)

Pec Deck(130lbs x 3 sets x 10 reps)

Pushups to failure

Hanging Leg Raises(3 sets x 12 reps)

Reverse Crunch(3 sets x 12 reps)

Cardio total 45 mins( 30 HIIT on Bike 15 sprints/LIT) and 15 mins Stair Master

Bill_Finkbiner · 07-10-2007, 05:53 AM

Good to have you here my brother from a different father and mother. Now let's get this done. Or as you would say, "Do The Damn Thing!"

**Ikaika** · 07-10-2007, 06:09 AM

Nice numbers on the incline DB's. This should be fun to watch.

**DarkFalcon** · 07-10-2007, 06:50 AM

Sorry to hear about your loss VA, I am glad though that you decided to share your training with us. Looks like you've got it dialed in so it should help others to see.

**madman911** · 07-10-2007, 01:38 PM

Great to see you logging on IM bro. I'm sure it will be inspirational to watch your progress.

va_new_guy · 07-10-2007, 02:37 PM

Quote:

Originally Posted by madman911

Great to see you logging on IM bro. I'm sure it will be inspirational to watch your progress.

I don't know about the inspiration part but I will promise some progress. Thanks for the warm welcome.

Quote:

Originally Posted by DarkFalcon

Sorry to hear about your loss VA, I am glad though that you decided to share your training with us. Looks like you've got it dialed in so it should help others to see.

Thanks for the support. I hope that i can help someone has I had help on my journey. Heck, I still get so much help from people on all these boards. I'm no Pro or genius but I am willing to share anything that I know.

Quote:

Originally Posted by Ikaika

Nice numbers on the incline DB's. This should be fun to watch.

Numbers may have been better but I had an chest injury a while ago. I hope that this will be fun. Thanks for following.

Quote:

Originally Posted by Bill_Finkbiner

Good to have you here my brother from a different father and mother. Now let's get this done. Or as you would say, "Do The Damn Thing!"

Man, I'm dialing it in and I will DO THE DAMN THANG!!! Thanks for the welcome Bro!!!

va_new_guy · 07-11-2007, 12:26 AM

Getting back in the swing of things. Had a great leg day today.

Warm-up Squats(135lbs x 2 sets x 12 reps)

Squats(275lbs x 2 sets x 6 reps, 315lbs x 2 sets x 6 reps) ATG is the only way

Stiff Leg Deads(245lbs x 4 sets x 6 reps)

Standing Leg Curls(75lbs x 2 sets x 8 reps)
Lying Leg Curls(60lbs x 2 sets x 8 reps) Done on a lying leg curls machine but on my knees with chest off the bench. Prevents swinging the weight up.

Leg Press(4 plates each side x 4 sets x 8 reps) Feet high on platform, Deep

Single Leg Extension(60lbs x 3 sets x 10 reps) slow with a squeeze/pause

Standing Calf Raises(500lbs x 3 sets x 12 reps)

Seated Calf Raises(3 plates x 3 sets x 12 reps)

45 min LIT on treadmill( 15% incline 3.8 MPH)

va_new_guy · 07-12-2007, 12:48 AM

Leaving The Past In The Past

Whats up everyone? Once again it was another great and productive workout. I changed things up a tad. I feel that my lower back is my weakest point right now so in order to bring it up, I will be hitting it 2 x a week. Once on leg day and once on back day. With that said, I would usually hit back today but since I hit legs yesterday, I moved back day to Saturday and arms to today.

Warm Up Tricep Pressdowns(rope)/DB Curls(120lbs x 2 sets x 12 reps/20lbs x 2 sets x 12 reps)

CG Bench Press(275lbs x 3 sets x 6 reps)

Decline Skull Crushers(115lbs x 3 sets x 8 reps)

V-Bar Pressdowns(190lbs x 3 sets x 8 reps)

Bodyweight Dips(3 sets x 15 reps)

BB Curls(100lbs x 3 sets x 8 reps)

Preacher Curls(90lbs x 3 sets x 8 reps)

Seated DB Curls(30lbs x 3 sets x 8 reps)

Concentration Curls(20lbs x 3 sets x 10 reps)

45 min Cardio on bike(15 sprints and rest LIT)

Today was real motivating day. After I finished my workout, I noticed that I had a missed call. Well, it was Layne. When we talked, really gave me some sound advice. Basically, he told me that he knew I was down on myself this past week and he helped me realize that I can change the past but I can do something about the the rest of my time during this prep. I guess it was a real pick me up because it was unexpected. Layne Bro, I really appreciate that and I'm ready to put the past behind me!!!

va_new_guy · 07-13-2007, 02:13 AM

Today was a cardio only day.

45 mins LIT(30 mins Stair climber/ 15 mins on treadmill)

Bill_Finkbiner · 07-13-2007, 05:52 AM

Is that a camera lens I see FOCUSING

**DarkFalcon** · 07-13-2007, 07:52 PM

Quote:

Originally Posted by va_new_guy

Leaving The Past In The Past

Whats up everyone? Once again it was another great and productive workout. I changed things up a tad. I feel that my lower back is my weakest point right now so in order to bring it up, I will be hitting it 2 x a week. Once on leg day and once on back day. With that said, I would usually hit back today but since I hit legs yesterday, I moved back day to Saturday and arms to today.

Warm Up Tricep Pressdowns(rope)/DB Curls(120lbs x 2 sets x 12 reps/20lbs x 2 sets x 12 reps)

CG Bench Press(275lbs x 3 sets x 6 reps)

Decline Skull Crushers(115lbs x 3 sets x 8 reps)

V-Bar Pressdowns(190lbs x 3 sets x 8 reps)

Bodyweight Dips(3 sets x 15 reps)

BB Curls(100lbs x 3 sets x 8 reps)

Preacher Curls(90lbs x 3 sets x 8 reps)

Seated DB Curls(30lbs x 3 sets x 8 reps)

Concentration Curls(20lbs x 3 sets x 10 reps)

45 min Cardio on bike(15 sprints and rest LIT)

Today was real motivating day. After I finished my workout, I noticed that I had a missed call. Well, it was Layne. When we talked, really gave me some sound advice. Basically, he told me that he knew I was down on myself this past week and he helped me realize that I can change the past but I can do something about the the rest of my time during this prep. I guess it was a real pick me up because it was unexpected. Layne Bro, I really appreciate that and I'm ready to put the past behind me!!!

Nice workout and good to hear your getting your focus back. Layne is a solid dude that's for sure. Are you sure about the 2x a week lower back workout? I thought that lower back was the slowest recovering bodypart?

va_new_guy · 07-14-2007, 02:33 AM

As the title states, my delts are smoking!!!!!! I hit them pretty hard today.

Warm Up Seated DB Press(55lbs x 2 sets x 12 reps)

Seated DB Press(85lbs x 5 sets x 6 reps)

Front Lateral Raise (30lbs x 5 sets x 8 reps)

Standing Side Lateral Raise(30lbs x 5 sets x 8 reps)

Seated Rear Delt Laterals(25lbs x 5 sets x 8 reps)

DB Shrugs(125lbs x 5 sets x 12 reps)

Cardio 45 mins total(15 sprints/and rest was LIT)

Today was a great day overall. I feel great, I'm back on track. I'm not saying that I'm back to where I was but I am back to the progress and it is getting better everyday.

va_new_guy · 07-14-2007, 02:35 AM

Quote:

Originally Posted by DarkFalcon

Nice workout and good to hear your getting your focus back. Layne is a solid dude that's for sure. Are you sure about the 2x a week lower back workout? I thought that lower back was the slowest recovering bodypart?

Yeah man, Layne is a great guy through and through. I should have specified. Its really one workout and then 3-4 days later, i will tap it.(3-4 sets)

va_new_guy · 07-15-2007, 03:55 AM

Alright here we go.

Warm Up Bodyweight Pull-ups( BW x 2 sets x 12 reps)

Bent Over Rows(245 x 4 sets x 8 reps)

DB Rows(95lbs x 4 sets 8 reps)

Lat Pulldowns(190 x 4 sets x 8 reps)

Low Pulley Rows(140 x 4 sets x 8 reps) Used form that Charles Glass use(instead of slight lean back, I lean forward slightly and squeeze)

Cable Pullovers(150 x 4 sets x 8 reps)

Rack Deads(405 x 4 sets x 8 reps)

Seated Calf Raise(3plates x 3 sets x 15 reps)

Standing Calf Raises(500 x 3 sets x 15 reps)

45 mins LIT(30 mins on stair climber and 15 mins on recumbent bike)

Bill_Finkbiner · 07-15-2007, 01:22 PM

Getting it done!!! Way to Attack the Back.

va_new_guy · 07-19-2007, 12:38 AM

17 Jul 07 workout

Warm-ups Squats( 135 x 2 sets x 15 reps)

Squats(245 x 4 sets x 12 reps)

Stiff Leg Deads(205 x 3 sets x 12 reps)

Standing Leg Curls(70 x 2 sets x 12 reps)

Lying Leg Curls(60 x 2 sets x 12 reps)***( Charles Glass form)

Single Leg Press(1(45 plate on each side) x 3 sets x 12 reps)

Leg Extension( 70 x 3 sets x 12 reps)

Seated Calf Raises(3(45s ) x 3 sets x 15 reps)

Standing Calf Raises(500 x 3 sets x 15 reps)

50 mins cardio MIT(BIKE)

va_new_guy · 07-19-2007, 10:44 PM

Warm up Tricep Pressdowns(rope) 110 x 2 sets x 20 reps

Decline Skull Crushers (80 x 3 sets x 15 reps)

V-Bar Tricep Pressdowns(170 x 3 sets x 15 reps)

Reverse Tricep Pressdowns(140 x 3 sets x 15 reps)

B/W Dips (3 sets x 20 reps)

Hammer Curls(35lbs x 4 sets x 15 reps)

Alternate DB Curls(30 x 4 sets x 15 reps)

Preacher Curls (70 x 4 sets x 15 reps)

45 mins Cardio Stair climber

07-09-2007, 10:41 PM	#1
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	VA_NEW_GUY Scivation Athlete On A Mission!!! Whats up all? I'm new to this board but I plan to run my log with daily updates. The title says it all. I'm sponsored by Scivation and I'm on a mission. As it stands right now, I will be doing two more shows this year. Things may change as I had 2 deaths in my family in the last month. The last one really set me back so I may skip the next show and only do one more. Time will tell. Chest Warm-Up Incline DB Bench Press(85lbs x 2 sets x 12 reps) Incline DB Bench Press (125lbs x 4 sets x 6 reps) Flat Bench Press(275lbs x 4 sets x 6 reps) Flat DB Flyes(65lbs x 3 sets x 10 reps) Pec Deck(130lbs x 3 sets x 10 reps) Pushups to failure Hanging Leg Raises(3 sets x 12 reps) Reverse Crunch(3 sets x 12 reps) Cardio total 45 mins( 30 HIIT on Bike 15 sprints/LIT) and 15 mins Stair Master __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-10-2007, 05:53 AM	#2
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Good to have you here my brother from a different father and mother. Now let's get this done. Or as you would say, "Do The Damn Thing!" __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

07-10-2007, 06:09 AM	#3
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,662 Recipes: 0 Rep Power: 214	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Nice numbers on the incline DB's. This should be fun to watch. __________________ No supplement can make up for the lack of a strong work ethic.

07-10-2007, 06:50 AM	#4
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Sorry to hear about your loss VA, I am glad though that you decided to share your training with us. Looks like you've got it dialed in so it should help others to see.

07-10-2007, 01:38 PM	#5
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Great to see you logging on IM bro. I'm sure it will be inspirational to watch your progress. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

07-11-2007, 12:26 AM	#7
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Getting back in the swing of things. Had a great leg day today. Warm-up Squats(135lbs x 2 sets x 12 reps) Squats(275lbs x 2 sets x 6 reps, 315lbs x 2 sets x 6 reps) ATG is the only way Stiff Leg Deads(245lbs x 4 sets x 6 reps) Standing Leg Curls(75lbs x 2 sets x 8 reps) Lying Leg Curls(60lbs x 2 sets x 8 reps) Done on a lying leg curls machine but on my knees with chest off the bench. Prevents swinging the weight up. Leg Press(4 plates each side x 4 sets x 8 reps) Feet high on platform, Deep Single Leg Extension(60lbs x 3 sets x 10 reps) slow with a squeeze/pause Standing Calf Raises(500lbs x 3 sets x 12 reps) Seated Calf Raises(3 plates x 3 sets x 12 reps) 45 min LIT on treadmill( 15% incline 3.8 MPH) __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-12-2007, 12:48 AM	#8
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Leaving The Past In The Past Whats up everyone? Once again it was another great and productive workout. I changed things up a tad. I feel that my lower back is my weakest point right now so in order to bring it up, I will be hitting it 2 x a week. Once on leg day and once on back day. With that said, I would usually hit back today but since I hit legs yesterday, I moved back day to Saturday and arms to today. Warm Up Tricep Pressdowns(rope)/DB Curls(120lbs x 2 sets x 12 reps/20lbs x 2 sets x 12 reps) CG Bench Press(275lbs x 3 sets x 6 reps) Decline Skull Crushers(115lbs x 3 sets x 8 reps) V-Bar Pressdowns(190lbs x 3 sets x 8 reps) Bodyweight Dips(3 sets x 15 reps) BB Curls(100lbs x 3 sets x 8 reps) Preacher Curls(90lbs x 3 sets x 8 reps) Seated DB Curls(30lbs x 3 sets x 8 reps) Concentration Curls(20lbs x 3 sets x 10 reps) 45 min Cardio on bike(15 sprints and rest LIT) Today was real motivating day. After I finished my workout, I noticed that I had a missed call. Well, it was Layne. When we talked, really gave me some sound advice. Basically, he told me that he knew I was down on myself this past week and he helped me realize that I can change the past but I can do something about the the rest of my time during this prep. I guess it was a real pick me up because it was unexpected. Layne Bro, I really appreciate that and I'm ready to put the past behind me!!! __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-13-2007, 02:13 AM	#9
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Today was a cardio only day. 45 mins LIT(30 mins Stair climber/ 15 mins on treadmill) __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-13-2007, 05:52 AM	#10
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Is that a camera lens I see FOCUSING __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

07-14-2007, 02:33 AM	#12
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! As the title states, my delts are smoking!!!!!! I hit them pretty hard today. Warm Up Seated DB Press(55lbs x 2 sets x 12 reps) Seated DB Press(85lbs x 5 sets x 6 reps) Front Lateral Raise (30lbs x 5 sets x 8 reps) Standing Side Lateral Raise(30lbs x 5 sets x 8 reps) Seated Rear Delt Laterals(25lbs x 5 sets x 8 reps) DB Shrugs(125lbs x 5 sets x 12 reps) Cardio 45 mins total(15 sprints/and rest was LIT) Today was a great day overall. I feel great, I'm back on track. I'm not saying that I'm back to where I was but I am back to the progress and it is getting better everyday. __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-15-2007, 03:55 AM	#14
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Alright here we go. Warm Up Bodyweight Pull-ups( BW x 2 sets x 12 reps) Bent Over Rows(245 x 4 sets x 8 reps) DB Rows(95lbs x 4 sets 8 reps) Lat Pulldowns(190 x 4 sets x 8 reps) Low Pulley Rows(140 x 4 sets x 8 reps) Used form that Charles Glass use(instead of slight lean back, I lean forward slightly and squeeze) Cable Pullovers(150 x 4 sets x 8 reps) Rack Deads(405 x 4 sets x 8 reps) Seated Calf Raise(3plates x 3 sets x 15 reps) Standing Calf Raises(500 x 3 sets x 15 reps) 45 mins LIT(30 mins on stair climber and 15 mins on recumbent bike) __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-15-2007, 01:22 PM	#15
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Getting it done!!! Way to Attack the Back. __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

07-19-2007, 12:38 AM	#16
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! 17 Jul 07 workout Warm-ups Squats( 135 x 2 sets x 15 reps) Squats(245 x 4 sets x 12 reps) Stiff Leg Deads(205 x 3 sets x 12 reps) Standing Leg Curls(70 x 2 sets x 12 reps) Lying Leg Curls(60 x 2 sets x 12 reps)***( Charles Glass form) Single Leg Press(1(45 plate on each side) x 3 sets x 12 reps) Leg Extension( 70 x 3 sets x 12 reps) Seated Calf Raises(3(45s ) x 3 sets x 15 reps) Standing Calf Raises(500 x 3 sets x 15 reps) 50 mins cardio MIT(BIKE) __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

07-19-2007, 10:44 PM	#17
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Warm up Tricep Pressdowns(rope) 110 x 2 sets x 20 reps Decline Skull Crushers (80 x 3 sets x 15 reps) V-Bar Tricep Pressdowns(170 x 3 sets x 15 reps) Reverse Tricep Pressdowns(140 x 3 sets x 15 reps) B/W Dips (3 sets x 20 reps) Hammer Curls(35lbs x 4 sets x 15 reps) Alternate DB Curls(30 x 4 sets x 15 reps) Preacher Curls (70 x 4 sets x 15 reps) 45 mins Cardio Stair climber __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."