vanwilders traumer 5000 log of doom

vanwilder · 01-10-2006, 02:01 AM

im goign to copy and paste from my xpand log to here, because i want to contine doing a log for a lot longer than the xpand supp will last me.

vanwilder · 01-10-2006, 05:53 AM

i have been going for a couple days now, but i decided that i would put a lot on it. i love this product and have never felt such great pumps in the gym. the purpose of this log is to see if i get as good gains taking it only 1 time a day instead of 2x a day on workout days. so this log will last roughly about 50 days then i will take 2 weeks off and produce a new creatine log, on either purple k or whatever else i have at the time.

the last time i took xpand was during football. i gained about 4 lbs but that is with working out daily and training for football. i thought i was going to lose weight, but i didnt. i was very happy with the overall strength gains and change in appearance.

i will include my last 2 workouts numbers from this week, and then daily results from here on in.

previous supplement was krush 4 by all max. another creatine product, it was monohydrate. i was also happy with those results, but i did not gain as much as i thought i would. i was happy that i gained minimum water retention. for hte price of the product and the amount of time that it lasts, i would not suggest it to anyone. there are much better products out there for cheaper.

monday was back and bis
deadlifts (first time doing in about a year) 135x8 225x4 275x1 315x1 365x1 i need to work on my form because i scrape the shit out of my knees
lat pds 200x8 212.5x7 goign to start doing pullups instead now i think
barbell rows 235x6 225x6
machine rows 250x12/10
v bar pull downs 225x4 200x6
ezbar 120x6+1/4
curls 57.5x8/7
close barbell curls 95x8/15/7

on the barbell curls i do a different form of curl compared to the normal ones. i bring my arms back, lean a bit forward which takes away the ROM. i find it easier to do with the barbell as it doesnt hurt my wrists

tuesday chest/ tris / forearms

incline bench 195x6/4
bench 235x3 205x6
pec dec 312.5x7/3 250x8 maxed out the machine, ill need to start adding some plates to it
dips bw x 7/7
close grip bench 185x3 165x5/8
press dowwns 200x7/4
someoen jakced my machine so that ended my workout

both workouts with the xpand were awsome, great pumps and mentally i was in the gym and no where else.

wednesday legs shoulders

squat 325x3 275x7 225x6
shoulder press 75x3 70x4
leg ext 250x12/10
lateral raises 37.5 x8/5
shrugs 315x7/6/5
behind shrugs 135x12 225x10/10
calf raises 10 plates x 5 8 x 10

thusday cardio 1 hour running

friday back / bi's / tri/s / shoulders

machine rows 312.5 + 25 lbs x 5 312.5x6 +++++ up weight by 25 lbs
lat pd 212.5x6 200x5
bb row 225x10/8 +++ went up
v bar 225x5 +++ up a rep
shoulder press 75x5 +++ up 2 reps / 3
front raises 37.5x6
shrugs on the smith machine which really suck my nuts, i will never do them on here again 365x5
curls 60x8/7 +++ weight with same reps
bb curls 105x12/8 +++ up weight and reps
hammers 70x7 this was shitty, by time i did these i had no energy left so the form was crappy
40x7 with proper form
french press 100x8/7
dips bw x8/6 (next time im adding a 25)

overall great workout with huge pump. i had to wait at times to use something which pissed me off but w/e. next time im going to increase most of my weights again. cant wait till monday

CARDIO 1 hour running

sat 1 hour cardio running

monday

dead 135x8 185x2 225 x 2 275x1 315x1 375 x 1 ++ up 10 lbs, could have done more
lat pd 210x9/7+++ reps
bb row 235x9/8 +++ up weight 10 lbs almost same reps next time 245
v bar 240x5/4 +++ up 15 lbs
curls 65x8/7 +++ up 5 lbs same reps
barbell 115 x 8/6++++ up 10 lbs (crappy form goign to work on the form on friday a bit more)
hammer 50x10/10 real hammers not cross

BEST WORKOUT EVER i stacked liquid speed with xpand, omg it was amazing. writting review for it, jsut a sample took full bottle, not half. :P

thats it for now more will come tomorrow then the next workout of doom strikes

vanwilder · 01-11-2006, 12:52 AM

GREAT WORKOUT AGAIN TODAY, i only slept 3-4 hours last night so i thought it was going to suck. so i took anoyher dymatize liquid speed. omg that shit is crazy.

chest / tris

135 x 8/3 155x1 185x1 215x7/5+++ up weight i ****ed my elbow up here
dips bw + 35x6 ; 45x5 +++++ 45 lbs
bench 225x5 not up or down really
pec dec 312.5 (maxed out) + 25lbs x 4+++++ way up; 312x5x3 250x7
press downs 200x10++ 210x7++++
reverse grip prress downs 170x8/5
cable cross overs 90 lbs per hand x 7
wrist curls 165x10 ; 175x7 ++++

comments- super awsome workout, great mood, hyper great mood.

**BobThePotato** · 01-11-2006, 01:07 AM

rawr :crazy1:

vanwilder · 01-11-2006, 01:43 AM

haha thanks

vanwilder · 01-12-2006, 01:39 AM

LEG DAY

i felt like shit going into the gym, i had 2 cigars and was dead tired. when i finished i felt soo good and i got so many good looks from the girls, so success in my books

squat 135x10/5 225x4 275x1 345x2+++++ 315x3
leg extension, this was incredible today, i maxed the machine out and added an extra 55 lbs 305 x7/6 285x8
shouldper press 80x4/1 for having injured elbows i felt this was awsome +++ up weight
lateral riases 40x6 37.5x6
shrugs - sucked i did forearms last night and i couldnt figure out what happened till after hahahah not writting down weight
calves 6 sets 500x reps

comments, awsome workout in the end, felt great.

vanwilder · 01-15-2006, 05:34 AM

back arms shoulders
225x6/5
245x7 235x7
v bar 250x4 237.5x4
machine rows 312.5x7 275sx10
shouldper press 80x5 75x4
lateral raises 40x5 30x7
curls 65x8/6
barbell curls 115x8/11
hammer 57.5x8/7
press downs 215x9/6
reverse press downs 170x8/8

vanwilder · 01-17-2006, 01:09 AM

monday back bis

i forgot to do deadlifts, today RAWR
lad pd 237.5x4 chins x 5
barbell rows 245x6/4 225x6
v bar 250x3.5 225x4
ez bar 130++++++++x5 110x8
curls 52.5x7 (Taking them out for now)
barbell curls 115x10 125x8
machined rows 225x8/6/6 (FOR STRETCHING)
hammers 60x8/8

great workout, xpand today, it felt soooooooo good if my barbell row doesnt go up, im replacing with t bars in a week

vanwilder · 01-17-2006, 11:56 PM

chest / tris workout at teh shitty ass school gym, which doesnt even have a proper incline

incline 215x4 205x4
bench 225x5/5++++
machine bench 230x4 200x6/4
dips 135x5 (not parallel)
press downs on the lat pull down machine which really sucks 110x7 100x7/6/7

comments great work out, got together with friends i dont workout with anymore. the gym sucked. i was looking sick though, my arms, shoulders and back are improving a lot and rapidly

**BobThePotato** · 01-18-2006, 05:05 AM

BEEFCAKE :crazy1: :crazy1: :crazy1:

**bigDman** · 01-18-2006, 01:49 PM

great workouts van

vanwilder · 01-18-2006, 02:28 PM

Quote:

Originally Posted by BobThePotato

BEEFCAKE :crazy1: :crazy1: :crazy1:

hahahahahahaha thanks man :evil5:

vanwilder · 01-18-2006, 02:31 PM

Quote:

Originally Posted by bigDman

great workouts van

thanks bigDman, i appreciate the support

vanwilder · 01-20-2006, 01:53 AM

well it seems that i lost my bookelt somewhere, so ill guess what i did for legs and shoulders

squats was 315x6 and 225 for 10
shoulders was upright rows 115x8/8/8
lateral riases and front riases, dont know weights

vanwilder · 01-21-2006, 04:31 AM

wicked workout today, started doing a new exercise for my back, xpand was really good. i also picked up some protein today, 12 lbs

so im goign ot have a good next 6 weeks. 6 scoops a day, 22g per scoop. right now im 5 months out from contest.

back shoulders arms

pull ups, dc styled bw x 10/10 35x8 bwx8
t bar 5 45 plates x 7 4 x 12
v bar pull downs 250x3 *replacing next week*
cable rows 225x6 200x8
shrus 225x8 275x8 305x7
behind back shrugs 225x8/8
up right rows 125x7/6
barbell curls 125x8 115x7
curls 52.5x8/8 (strict)
hammer 60x8 (strict)
press downs (i call this version crap form) 225x10/10
press downs 200x10/10

GREAT WORKOUT I CANT STRESS IT ENOUGH

**BobThePotato** · 01-21-2006, 04:38 AM

Quote:

Originally Posted by vanwilder

pull ups, dc styled bw x 10/10 35x8 bwx8

newb. they are called rack chins. :lick:

vanwilder · 01-21-2006, 05:55 PM

thanks i had no idea hahahhahaah

vanwilder · 01-21-2006, 08:24 PM

k i changed my routine around a bit, 5 days a week not 2. ther eis more volume now. i also changed my diet so im eating more, if i start to overtrain ill stop.

day1 - back bi calves forearms
day2 - chest tri
day3 - legs, shoulders forearms calves
day4 - off
day5 - back chest arms forearms
day6 - legs
day7 - off

chest 1 incline BB 2x, bench 2x, dips 2x decline 2x cables 3x
2 incline 2x dips 2x cables 3x

back 1 deads, racked chins, t bar rows cable rows v bar pull downs all 2 sets
2 lat pds barbell rows cable rows v bar pd all 2 sets besides v bar which is 1

legs squats 3x leg ext 2x leg press feet high 3x

tris skull crushers, dips, pressdowns, reverse pds all 2 sets

bis ez bar, preacher curl curls hammers all 2 sets besides rpreacher which is 1

shoulders military press on mahine 2x dumbell press 2x front raise, lateral raise, lying rear delt raise all 1 set

thsi starts monday

vanwilder · 01-22-2006, 02:51 AM

legs
leg press 270xz12 450x8 540x6 630x3 720x1 910x1 900x6 720x10
leg ext 310x7 285x8

Leg press is only done with legs as high and far apart as posible to hit hamstrings.

commetns best workout ever omg sick haha

01-10-2006, 02:01 AM	#1
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	vanwilders traumer 5000 log of doom im goign to copy and paste from my xpand log to here, because i want to contine doing a log for a lot longer than the xpand supp will last me. __________________ me > yourmom

01-10-2006, 05:53 AM	#2
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	i have been going for a couple days now, but i decided that i would put a lot on it. i love this product and have never felt such great pumps in the gym. the purpose of this log is to see if i get as good gains taking it only 1 time a day instead of 2x a day on workout days. so this log will last roughly about 50 days then i will take 2 weeks off and produce a new creatine log, on either purple k or whatever else i have at the time. the last time i took xpand was during football. i gained about 4 lbs but that is with working out daily and training for football. i thought i was going to lose weight, but i didnt. i was very happy with the overall strength gains and change in appearance. i will include my last 2 workouts numbers from this week, and then daily results from here on in. previous supplement was krush 4 by all max. another creatine product, it was monohydrate. i was also happy with those results, but i did not gain as much as i thought i would. i was happy that i gained minimum water retention. for hte price of the product and the amount of time that it lasts, i would not suggest it to anyone. there are much better products out there for cheaper. monday was back and bis deadlifts (first time doing in about a year) 135x8 225x4 275x1 315x1 365x1 i need to work on my form because i scrape the shit out of my knees lat pds 200x8 212.5x7 goign to start doing pullups instead now i think barbell rows 235x6 225x6 machine rows 250x12/10 v bar pull downs 225x4 200x6 ezbar 120x6+1/4 curls 57.5x8/7 close barbell curls 95x8/15/7 on the barbell curls i do a different form of curl compared to the normal ones. i bring my arms back, lean a bit forward which takes away the ROM. i find it easier to do with the barbell as it doesnt hurt my wrists tuesday chest/ tris / forearms incline bench 195x6/4 bench 235x3 205x6 pec dec 312.5x7/3 250x8 maxed out the machine, ill need to start adding some plates to it dips bw x 7/7 close grip bench 185x3 165x5/8 press dowwns 200x7/4 someoen jakced my machine so that ended my workout both workouts with the xpand were awsome, great pumps and mentally i was in the gym and no where else. wednesday legs shoulders squat 325x3 275x7 225x6 shoulder press 75x3 70x4 leg ext 250x12/10 lateral raises 37.5 x8/5 shrugs 315x7/6/5 behind shrugs 135x12 225x10/10 calf raises 10 plates x 5 8 x 10 thusday cardio 1 hour running friday back / bi's / tri/s / shoulders machine rows 312.5 + 25 lbs x 5 312.5x6 +++++ up weight by 25 lbs lat pd 212.5x6 200x5 bb row 225x10/8 +++ went up v bar 225x5 +++ up a rep shoulder press 75x5 +++ up 2 reps / 3 front raises 37.5x6 shrugs on the smith machine which really suck my nuts, i will never do them on here again 365x5 curls 60x8/7 +++ weight with same reps bb curls 105x12/8 +++ up weight and reps hammers 70x7 this was shitty, by time i did these i had no energy left so the form was crappy 40x7 with proper form french press 100x8/7 dips bw x8/6 (next time im adding a 25) overall great workout with huge pump. i had to wait at times to use something which pissed me off but w/e. next time im going to increase most of my weights again. cant wait till monday CARDIO 1 hour running sat 1 hour cardio running monday dead 135x8 185x2 225 x 2 275x1 315x1 375 x 1 ++ up 10 lbs, could have done more lat pd 210x9/7+++ reps bb row 235x9/8 +++ up weight 10 lbs almost same reps next time 245 v bar 240x5/4 +++ up 15 lbs curls 65x8/7 +++ up 5 lbs same reps barbell 115 x 8/6++++ up 10 lbs (crappy form goign to work on the form on friday a bit more) hammer 50x10/10 real hammers not cross BEST WORKOUT EVER i stacked liquid speed with xpand, omg it was amazing. writting review for it, jsut a sample took full bottle, not half. :P thats it for now more will come tomorrow then the next workout of doom strikes __________________ me > yourmom

01-11-2006, 12:52 AM	#3
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	GREAT WORKOUT AGAIN TODAY, i only slept 3-4 hours last night so i thought it was going to suck. so i took anoyher dymatize liquid speed. omg that shit is crazy. chest / tris 135 x 8/3 155x1 185x1 215x7/5+++ up weight i ****ed my elbow up here dips bw + 35x6 ; 45x5 +++++ 45 lbs bench 225x5 not up or down really pec dec 312.5 (maxed out) + 25lbs x 4+++++ way up; 312x5x3 250x7 press downs 200x10++ 210x7++++ reverse grip prress downs 170x8/5 cable cross overs 90 lbs per hand x 7 wrist curls 165x10 ; 175x7 ++++ comments- super awsome workout, great mood, hyper great mood. __________________ me > yourmom

01-11-2006, 01:07 AM	#4
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	rawr :crazy1: __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

01-11-2006, 01:43 AM	#5
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	haha thanks __________________ me > yourmom

01-12-2006, 01:39 AM	#6
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	LEG DAY i felt like shit going into the gym, i had 2 cigars and was dead tired. when i finished i felt soo good and i got so many good looks from the girls, so success in my books squat 135x10/5 225x4 275x1 345x2+++++ 315x3 leg extension, this was incredible today, i maxed the machine out and added an extra 55 lbs 305 x7/6 285x8 shouldper press 80x4/1 for having injured elbows i felt this was awsome +++ up weight lateral riases 40x6 37.5x6 shrugs - sucked i did forearms last night and i couldnt figure out what happened till after hahahah not writting down weight calves 6 sets 500x reps comments, awsome workout in the end, felt great. __________________ me > yourmom

01-15-2006, 05:34 AM	#7
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	back arms shoulders 225x6/5 245x7 235x7 v bar 250x4 237.5x4 machine rows 312.5x7 275sx10 shouldper press 80x5 75x4 lateral raises 40x5 30x7 curls 65x8/6 barbell curls 115x8/11 hammer 57.5x8/7 press downs 215x9/6 reverse press downs 170x8/8 __________________ me > yourmom

01-17-2006, 01:09 AM	#8
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	monday back bis i forgot to do deadlifts, today RAWR lad pd 237.5x4 chins x 5 barbell rows 245x6/4 225x6 v bar 250x3.5 225x4 ez bar 130++++++++x5 110x8 curls 52.5x7 (Taking them out for now) barbell curls 115x10 125x8 machined rows 225x8/6/6 (FOR STRETCHING) hammers 60x8/8 great workout, xpand today, it felt soooooooo good if my barbell row doesnt go up, im replacing with t bars in a week __________________ me > yourmom

01-17-2006, 11:56 PM	#9
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	chest / tris workout at teh shitty ass school gym, which doesnt even have a proper incline incline 215x4 205x4 bench 225x5/5++++ machine bench 230x4 200x6/4 dips 135x5 (not parallel) press downs on the lat pull down machine which really sucks 110x7 100x7/6/7 comments great work out, got together with friends i dont workout with anymore. the gym sucked. i was looking sick though, my arms, shoulders and back are improving a lot and rapidly __________________ me > yourmom

01-18-2006, 05:05 AM	#10
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	BEEFCAKE :crazy1: :crazy1: :crazy1: __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

01-20-2006, 01:53 AM	#14
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	well it seems that i lost my bookelt somewhere, so ill guess what i did for legs and shoulders squats was 315x6 and 225 for 10 shoulders was upright rows 115x8/8/8 lateral riases and front riases, dont know weights __________________ me > yourmom

01-21-2006, 04:31 AM	#15
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	wicked workout today, started doing a new exercise for my back, xpand was really good. i also picked up some protein today, 12 lbs so im goign ot have a good next 6 weeks. 6 scoops a day, 22g per scoop. right now im 5 months out from contest. back shoulders arms pull ups, dc styled bw x 10/10 35x8 bwx8 t bar 5 45 plates x 7 4 x 12 v bar pull downs 250x3 replacing next week cable rows 225x6 200x8 shrus 225x8 275x8 305x7 behind back shrugs 225x8/8 up right rows 125x7/6 barbell curls 125x8 115x7 curls 52.5x8/8 (strict) hammer 60x8 (strict) press downs (i call this version crap form) 225x10/10 press downs 200x10/10 GREAT WORKOUT I CANT STRESS IT ENOUGH __________________ me > yourmom

01-21-2006, 05:55 PM	#17
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	thanks i had no idea hahahhahaah __________________ me > yourmom

01-21-2006, 08:24 PM	#18
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	k i changed my routine around a bit, 5 days a week not 2. ther eis more volume now. i also changed my diet so im eating more, if i start to overtrain ill stop. day1 - back bi calves forearms day2 - chest tri day3 - legs, shoulders forearms calves day4 - off day5 - back chest arms forearms day6 - legs day7 - off chest 1 incline BB 2x, bench 2x, dips 2x decline 2x cables 3x 2 incline 2x dips 2x cables 3x back 1 deads, racked chins, t bar rows cable rows v bar pull downs all 2 sets 2 lat pds barbell rows cable rows v bar pd all 2 sets besides v bar which is 1 legs squats 3x leg ext 2x leg press feet high 3x tris skull crushers, dips, pressdowns, reverse pds all 2 sets bis ez bar, preacher curl curls hammers all 2 sets besides rpreacher which is 1 shoulders military press on mahine 2x dumbell press 2x front raise, lateral raise, lying rear delt raise all 1 set thsi starts monday __________________ me > yourmom

01-22-2006, 02:51 AM	#19
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	legs leg press 270xz12 450x8 540x6 630x3 720x1 910x1 900x6 720x10 leg ext 310x7 285x8 Leg press is only done with legs as high and far apart as posible to hit hamstrings. commetns best workout ever omg sick haha __________________ me > yourmom

01-22-2006, 11:16 PM	#20
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14