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rdtrantham
08-21-2009, 03:25 PM
hey guys! my name is david trantham , i have been a natural bodybuilder for about 10 years. wanted to see if i can help any bodybuilders and figure competitors out by starting a Q and A thread. i am shooting for the the Yorton cup with the IFPA in Nov. but along the way i am going to do some local NPC events. i must say i am proud sponsored athlete of species nutrition, here is a link of my bio http://www.speciesnutrition.com/athleteDavidTrantham.asp also my wife is a NGA pro fiqure, her is a pic of her with species http://www.speciesnutrition.com/productadvertisement.asp(scrol down her name is dawn trantham)
i personally would like to thank Mr Dave Palumbo and Colette Nelson.

if i can help anyone i will be glad too. also i will be posting some pics and workouts that i follow, along with diet!!

thanks david trantham

AVBG
08-21-2009, 03:46 PM
Welcome aboard David.

How far out are you from the show(s)?

Are you on a keto diet?

mr intensity
08-21-2009, 04:02 PM
hi there,
can you mention the tests and precautions for a person who had a myocardial infarction 3 years back wanting to start a wt training program
thank you

jrod
08-21-2009, 04:07 PM
David,

Just wanted to say welcome, from a fellow Species athlete.

--Jeff Rodriguez

rdtrantham
08-21-2009, 08:51 PM
whats up jeff, i have seen you with species for the past year or so, you look amazing!!!!!!! also good luck a the team u!!!!! maybe for me next year!!!

MsGuns
08-21-2009, 08:54 PM
Welcome David! The Yorton Cup is a great show. I did it last yr. The link for your wife's pic didnt work, can you post another one. Im also an NGA Pro. What show will she be doing this yr?

rdtrantham
08-21-2009, 08:54 PM
i am about 8 weeks from my first show, planning on doing a local NPC show.. also no i don't do the keto diet, but i must say i have learned a lot from dave p. i used to eat approx 350-400g carbs a day dieting, but now i have dropped to about 250g, adding alot more fats to replce those carbs, i actually have gotten leaner quicker and have no lost any strenght!!!!

rdtrantham
08-21-2009, 08:57 PM
www.speciesnutrition.com/productadvertisement.asp

try that, she is taking the rest of the year off!!

MsGuns
08-21-2009, 09:12 PM
www.speciesnutrition.com/productadvertisement.asp (http://www.speciesnutrition.com/productadvertisement.asp)

try that, she is taking the rest of the year off!!

Got it..

will-work4andro
08-22-2009, 12:30 PM
good to have another nattie pro posting here...i look forward to following along

rockhard
08-22-2009, 05:26 PM
Glad to have you David, looking forward to your contributions to the forums. Could you post and example of your off season and precontest (6-8 weeks out)? Really interested to see how they differ and how you manage your carbs in both phases. Thanks!!!

rdtrantham
08-24-2009, 03:23 PM
here is a example of my workout sat and diet

back,calves,cardio (this week is high rep week, drop sets etc)
pulldowns 4 sets to w/drop
T-bar 3 sets 10-15, 4 drop
3sets bent over row 12 reps
close cable pulls 2 sets 12 reps 1 set drop
dumbell rows 3 sets 10-15, 1 set triple drop
3 sets pull up 8 reps
2 set deadlifts 15 reps was supposed to do a set of 20, could not do it!!!!
calves standing , seated 6 sets each rep ranges 10-25
30 mintes cardio


diet
#1 2 egg, 1 cup ew, 1 cuo oats
#2 Almond butter tablespoon
#3 3 scoops isolyze,1/2oats
#4 10oz chick, 10oz sweet pot
#5 7oz tuna, 1oz alomnds
#6 8oz steak,10 oz sweet pot
#7 6oz albcor tuna

cal- approx 2900,70f,235c,325p

usually my cal are lower on the weekend, i try to get more rest/sleep. during the week i am usually around 3100 cal.

rdtrantham
08-25-2009, 03:22 PM
workout sun aug 23 40minutes cardio walking/10 sprints


workout mon aug 24 shoulder (heavy)
dumbell press 5 set (4-6reps)
military press machine 4sets (4-6reps)
upright rows 4sets (6-8reps)
lat raise machine 3sets (6-8reps)
one arm dumbell lat raise 4sets 6-8reps
rear deck machine 4 sets 10reps
shrugs 4 sets 12reps

not all sets were done to failure usually the last 1 or 2

30 minutes cardio 4 sets of abs(obliques)

diet 3100cal 62f,280c,355p

Team Franco
08-25-2009, 03:36 PM
Good luck with your prep! Impesses with your symmetry.
Either I will be watching or on stage with you at the Yorton.

Kiyoshi Moody
08-26-2009, 02:06 PM
welcome aboard!!!!!!!!

Philip Ricardo
08-26-2009, 11:47 PM
David,

Welcome aboard and welcome to the IFPA. Another Great Natural Pro in the Organization...excellent!!!

Rico

"We are what we repeatedly do. Excellence, therefore is not an act but a
habit"
- Aristotle

AVBG
08-29-2009, 02:48 AM
David, What do you think the strengths to your physique are?

How close do you stay to contest weight when in off season?

fitcorps
08-29-2009, 01:49 PM
David,

Hello. Great physique. Just wanted to say it's an honor to have a thread here along with all you great natural bodybuilders!

rdtrantham
08-29-2009, 06:13 PM
the strengths to my phy. are diffently my legs!!!! usually i stay with 18lbs or so of my stage weight, but this year i was only about 13 lbs from my comp. weight. some if it was because i had to take sometime off due to tearing my right bicep,. competely tore it and had to have surgry. i also changed my offseason diet this year. i added a lot more healthy fats and did not eat as many carbs. also i noticed my strength was at a all time high just about in every body part except biceps and thats being about 5 or 6 lbs lighter. so hopefully in the next 7 weeks or so i will know if i have truwly gained any muscle!!!!!!!!!!

devo09
08-29-2009, 07:08 PM
how did you tear your bicep?

rdtrantham
08-31-2009, 07:55 AM
i tore my bicep about 2 weeks after my show in sept. i was doing dumbell preacher curels with a moderate weight of 45's. i actually was finishing up i had already done about 12 working sets pior to the tear. i guess it was a freak injury. i also think the last 2 years i have injured a bicep and other muscle groups after a show, i think it being to lean, you start eating more food, you start getting stronger really fast and the muscle or should i say the conective tissue is maybe not use to the type of weight you are throughing at it!!! so my advice is take it slow after a show.

rdtrantham
09-02-2009, 03:15 PM
giving a up date, still 6.5weeks from a local npc show oct 17, and 10.5 weeks to the The Yorton Cup(which is my main goal). i am probably on 2 weeks from the conditon i want to be maybe 3 weeks ( i have lines in my glutes,but not full lines yet) i have increase my calories about 100-150 adding in a few more carbs but moslty fats. i think in the weeks to come i will add even more red meat, cut a little cardio, hopefully i can feel out more. my workouts are still going good, the only thing ii really have lost strenght in is my squat and deadlifts, that's because i have no ass anymore.i will try to post workouts daily starting tomarrow.

Doug
09-03-2009, 09:46 AM
What's Dave. Nice to see you switching over to the IFPA! Looking forward to meeting you. How about some update pics. Your conditioning is always top notch. Definitely motivation for me. Hope all is well!

Best,
Doug

rdtrantham
09-04-2009, 09:42 AM
thanks Doug, you truely r a great bodybuilder, i wish i had your mass and conditioning!!!!

well kind of change of plans i think me the wife and kids r going to Mass. for the IFPA Gaspari Nutrition Pro Classic Oct 10. i must say its 5 weeks out and its crunch time!!! time for the glutes to come in all the way!!!!!! i must say its going to be a honor to meet Doug , as well as other IFPA competitors. my work is cut out for me iam going to see if this 40 year old can hang.

wed workout was legs here is work out!!
leg ext 4 sets 12,12,12,10
squats 5 sets 15,10,6,6,10
leg curels 4sets 12,10,6,6
leg press 4 sets 12,10,6,6
one leg lying curel 12,12,10,8
smith squats 4 sets 12,8,8,9
seated curel 4 sets 12,12,8,6
one legged hack 3 sets 12,8,8
stiff legged 3 sets 10,8,8
walking lundges 3 sets 40 steps,30 steps ,25 steps
hyper ext 4 sets 20reps

rdtrantham
09-04-2009, 03:04 PM
back day i had a chance to do back early today.(worked out with wife) took the day off to have a nice long weekend.

pulldowns 4 sets 12,10,9,5
hammer strenght pull down 4 sets 12,10,8,8
t bars 4 sets 12,12,9,8
cable rows 4sets 12,10,8,8
dumbell rows 4sets 12,12,8,8,
deads 4 sets 10,8,6,8 really starting to get heavy not lost that much strength but it feels like i am going to pull myself apart
cybex cable pull down for pump and squeeze 3 sets 12,10,15

30 minutes cardio
8 sets abs

AVBG
09-04-2009, 03:41 PM
back day i had a chance to do back early today.(worked out with wife) took the day off to have a nice long weekend.

pulldowns 4 sets 12,10,9,5
hammer strenght pull down 4 sets 12,10,8,8
t bars 4 sets 12,12,9,8
cable rows 4sets 12,10,8,8
dumbell rows 4sets 12,12,8,8,
deads 4 sets 10,8,6,8 really starting to get heavy not lost that much strength but it feels like i am going to pull myself apart
cybex cable pull down for pump and squeeze 3 sets 12,10,15

30 minutes cardio
8 sets abs

perfect timing lol.. I'm just about to step into the gym to do back (once the NO kicks in)

rdtrantham
09-08-2009, 11:42 AM
here are some up dates from this past weekend.

saturday was bi's and tri's w/35minutes of cardio w/calves
sun 45 minute cardio w/sprints wow!! my ass burns
mon was shoulders with about 36 minutes of cardio, walked on treadmill and stair stepper (in the next couple of weeks really concentrating on the glutes). lost another 1lb . did some posing this weekend , and from what i seeing i need to lose 2or 3 lbs to be in perfect shredded condition. its about 4.5 week from the IFPA Gaspari Nutrition Pro Classic.

Doug
09-08-2009, 12:27 PM
Sweet! I'm sure we will be in the same class! Should be a blast....

What do you normally do for peak week? Do you keep everything the same or do change up some variables? I may be experimenting with some things this year.

rdtrantham
09-08-2009, 01:49 PM
yes doug its going to be a great time!!! i am getting excited!!! normally i don't much of anything because i am usually really lean, maybe if anything i carb up thurs. and fri. BUTT this year me and my wife have been talkiing i think i am going to try to totally carb depleate and start loading lots of carbs and maybe cut water a little, something i never do! over the last 2 years i notice the last 2 shows i seem to lose my fullness and generally become stringy, i think the excitement and nerves get to me a little,so this year i need to EAT. so i think i will be playing around with some new ideas aswell.,

AVBG
09-08-2009, 08:29 PM
Dave, who has been the instrumental influence to keep you going in the gym and in competition? How closely do you follow what happens in the IFBB/NPC and would you consider jumping ship and competing in non tested competitions as a non tested bodybuilder?

rdtrantham
09-08-2009, 10:16 PM
i just strive to be the best!!!!!!!!!! people like Doug M, Kurt W, Dave G, Lane N, as well as many other natural Bbuilders. each and every show i put everthing into it, i leave nothing on the table, their for what ever happen happens, i know i did my best. me and my wife train some clints with bb and figure, and we try to give them or knowledge and motoviation to succeed as well.
yes i do keep up with the IFBB and NPC. i think body building is a great sport! i like reading the message boards as well, even though i don't post alot. those Guy (IFF and NPC comp.) work hard and i respect each and every one of them. but no i would never do drugs to enhance my abbilities! But yes i plan on in the furture on doing some NPC /non-tested shows, natural of coarse.

AVBG
09-08-2009, 11:11 PM
i just strive to be the best!!!!!!!!!! people like Doug M, Kurt W, Dave G, Lane N, as well as many other natural Bbuilders. each and every show i put everthing into it, i leave nothing on the table, their for what ever happen happens, i know i did my best. me and my wife train some clints with bb and figure, and we try to give them or knowledge and motoviation to succeed as well.
yes i do keep up with the IFBB and NPC. i think body building is a great sport! i like reading the message boards as well, even though i don't post alot. those Guy (IFF and NPC comp.) work hard and i respect each and every one of them. but no i would never do drugs to enhance my abbilities! But yes i plan on in the furture on doing some NPC /non-tested shows, natural of coarse.

what motivates you to remain natural?

rdtrantham
09-10-2009, 08:09 PM
last 2 days of traning chest on tuesday, pretty much same strength, good workout, calves and 37 minutes cardio good workout

wednesday legs really was pumped up , maybe a little to much!! increased reps had some sets 15-20 reps and a few drop sets. did notice strength was down.

thurs off really tired to day , i have a little head cold which maybe be making tired as well. i need the rest.

zackd
09-12-2009, 08:09 PM
giving a up date, still 6.5weeks from a local npc show oct 17, and 10.5 weeks to the The Yorton Cup(which is my main goal). i am probably on 2 weeks from the conditon i want to be maybe 3 weeks ( i have lines in my glutes,but not full lines yet) i have increase my calories about 100-150 adding in a few more carbs but moslty fats. i think in the weeks to come i will add even more red meat, cut a little cardio, hopefully i can feel out more. my workouts are still going good, the only thing ii really have lost strenght in is my squat and deadlifts, that's because i have no ass anymore.i will try to post workouts daily starting tomarrow.

Is the npc show your doing the brooklyn grand prix if so Im doing the same one. Im going to do a show every weekend in oct with plans of obtaining my inbf card. What other show are you doing?

mcjandcoolg
09-27-2009, 11:36 AM
Any specifics for the switch from WNBF to IFPA?

MsGuns
11-01-2009, 01:44 PM
David, when you get a chance, Please Vote for the 2009 Rx Muscle Male and Female Forum Member of the Year! Thx for your time.

rdtrantham
11-09-2009, 11:05 AM
i know i have not posted in a while, entered my first NPC event in 11 or 12 years, took the overall, it was really a good show, THE ELITE in Greenboro NC, hugh show 175 competitors. now off to the yorton in 5 or 6 days. can't wait show be fun!!!!!!!!!

AVBG
11-09-2009, 01:56 PM
i know i have not posted in a while, entered my first NPC event in 11 or 12 years, took the overall, it was really a good show, THE ELITE in Greenboro NC, hugh show 175 competitors. now off to the yorton in 5 or 6 days. can't wait show be fun!!!!!!!!!

Excellent result David. Congrats and good luck at the Yorton!

garry engle
11-17-2009, 06:00 PM
Dave,

I'm looking through the Yorton pics. Your conditioning and color were outstanding... congrats!

Do you mind sharing your color protocol? gracias

rdtrantham
11-18-2009, 10:06 AM
thanks garry. actually my color was terrible. most of it ran off or at least some did. i put about 4 coat of protan and 1 coat of jana tan high def. than 1 caoa of dream tan.. i want be doing that again because i sweet alot and i know the dream tan ran and i think the jana tana did as well. i was really dispointed at how much tan i lost!!!!! next time i think i am going to put about 2 coats of pro tan and then get profess. sprayed. hopefully this will take care of my tan from running.

garry engle
11-18-2009, 04:53 PM
I looked again at the photos and could tell u were sweating fierce... but your color seemed the best of any light-skinned guy out there from what I remember seeing.

Man, your leg conditioning was off the charts! I'll be refering to your pictures for moto often as I prepare for next year's Yorton. Hope to see/meet u on stage then.

Team Franco
11-18-2009, 05:45 PM
I concur, sick legs!!

rdtrantham
11-18-2009, 06:05 PM
thanks guys, yea getting in shape is not a problem, i just need to get bigger up top mainly my chest and shoulders. yea garry i hope to to the yorton next year so it would be great to meet another nc person. franco your condishing is really great too. i just need to fine the fine line between getting to stringy and filling out.. thanks guys hope to see u both next year.

Darkseid
11-18-2009, 10:49 PM
hey guys! my name is david trantham , i have been a natural bodybuilder for about 10 years. wanted to see if i can help any bodybuilders and figure competitors out by starting a Q and A thread. i am shooting for the the Yorton cup with the IFPA in Nov. but along the way i am going to do some local NPC events. i must say i am proud sponsored athlete of species nutrition, here is a link of my bio http://www.speciesnutrition.com/athleteDavidTrantham.asp also my wife is a NGA pro fiqure, her is a pic of her with species http://www.speciesnutrition.com/productadvertisement.asp(scrol down her name is dawn trantham)
i personally would like to thank Mr Dave Palumbo and Colette Nelson.

if i can help anyone i will be glad too. also i will be posting some pics and workouts that i follow, along with diet!!

thanks david trantham

Hi. David

Do you know what natural contest are schedule for 2010 here in FLorida?
I'm planning to start competing on it.

and another question? How you get PRO status in those contest?

Thanks.

rdtrantham
12-17-2009, 09:21 AM
HELLO MY NAME IS DAVID TRANTHAM I AM A PROFESSIONAL NATURAL BODYBUILDER CURRENTLY WITH THE IFPA. I JUST CAME OFF A GREAT YEAR WITH THE IFPA AND THE NPC. TOOK 3RD IN THE IFPA GASPARI/DYMATIZE PRO CLASS. 2ND IN THE HEAVY AT THE TOUGH IFPA YORTON CUP. IN THE NPC I TOOK 1ST IN THE LIGHT HEAVYS AND THEN WENT ON TO TAKE ON THE OVERALL AT THE NPC ELITE CLASSIC IN GREENSBORO NC. I AM PROUD TO BE SPONSORED BY ATLARGE NUTRITION. YOU CAN CHECK MY AND MY WIFE (DAWN TRANTHAM FIGURE PRO)AT THE WEB SITE www.atlargenutrition.com MY PLAN ARE TO THAT THE 2010 SEASON OFF AND TRY TO ADD SOME LEAN BODY MASS AND GET BACK ON STAGE IN 2011 AND COMPETE IN THE IFPA AND DO SOME NATION NPC EVENTS SUCH AS THE MASTER NATIONAL AND NPC TEAM U. MY WIFE ON THE OTHER HAND WILL BE STARTING HER DIET JAN4 YOU CAN CHECK HER OUT AT THIS SITE http://www.wannabebig.com/forums/sho...d.php?t=131703

FOR MY SELF I WILL BE POSTING MY ON OFF SEASON JOURNAL HERE AS WELL, SO LOOK IN FROM TIME TO TIME. LOOKING FORWARD TO BEING ON THE BOARDS. IF ANY QUESTION I CAN BE CONTACTED AT [email protected]

rdtrantham
12-17-2009, 09:21 AM
MON DEC 14 2009
BACK
WIDE LAT PULL DOWNS
2 WARM UP SETS 20 REPS

SEATED CABLE ROWS
4 SETS
12,12,8,(6 DROP TO SET OF 10 )

WIDE LAT PULL DOWNS
2 SETS 10,10

BUMBELL ROWS
4 SETS
150X10,150X10,150X10(150X10 DROP 105X10 DROP 85X10)

WIDE LAT PULL DOWNS
2 SETS
10,10

t-BAR ROWS
4 SETS
12,12,10(7 DROP TO 10)

WIDE LAT PULL DOWN
2SETS
8,6

BARBELL ROWS
4 SETS
225X12,275X10,275X8,275X8 DROP 225X6

WIDE LAT PULL DOWN
2 SETS
8,15

20 MIUNUTES CARDIO
10 MINUTES ABS



TUES DEC 15 2009
CHEST,CALVES

CHEST
INCLINE BARBELL PRESS
2 WARM UPS SETS 20 REPS
4 SETS
185X12,205X10,225X10,245X8 DROP 185X8

INCLINE DUMBELL PRESS
4 SETS
80X12,90X8,90X8,90X6 DROP 60X10

FLAT DUMBELL PRESS
4 SETS
85X12,95X10,105X6,105X6 DROP 65X10

SEATED PEC DECK
12,12,8,8 DROP TO 15

FLAT DUMBELL FLYS
3 SETS
50X12,60X8,70X6 DROP TO 45X8

INCLINE DUMBELL FLYS
3 SETS
50X10,60X8,65X5 DROP TO 40X8

CALVES
STANDING CALF MACHINE
5 SETS (TOTAL)
1 SET 20 REPS
THEN 4 SETS (10REPS DROP TO 10 REPS)

SEATED CALF MACHINE

5 SETS TOTAL
1 SET 20 REPS
NEXT 4 SETS 12 REPS DROP TO 10 REPS

20 MINUTES CARDIO

rdtrantham
12-17-2009, 09:22 AM
one intense leg day!!!!!!!!!

wed dec 16 2009

squats
3 sets warm ups 20 reps
6sets
225x15,275x12,275x12 drop 225x10,275x12 drop 225x10,275x12 drop 225x10,315x6

hack squats
4sets
225x12,275x8,275x8 drop 185x10,275x8 drop 185x10 drop 135x10

leg press
5 sets
12platesx20,14 platesx15,16 platesx10,16 platesx10 drop 12platesx10,16platesx10 drop 12platesx10 drop 10x7

walking lunges
3 sets
25steps 50lbs dumbells drop 110 barbell x 25 steps
25steps 50lbs dumbells drop 110 barbell x 25 steps
50 steps 110 barbell ludges

leg curel
4sets
12,12,9,9 drop to 10

seated leg curl
12,10,8,8 drop to 8

stiff legged deadlifts dumbells
75x15,85x15,95x15,105x15

i changed it up a little this week, i did more high reps and drop sets(which i think my leggs respond to better) also i did quads first then hams, in the past 6 or 7 weeks i waas doing quad exercise then ham exercise. by me changing it up my hamstrings were on fire,(this is a week point for me so hopfully this will help, and by the way as i wright this i am already sore.

rdtrantham
12-18-2009, 09:24 AM
thursday dec 18 2009

today was an off day, i needed it legs are really sore,plus i think i am coming down with a cold great!!!!!!!!!!!

fltallpaul
12-18-2009, 02:30 PM
David you have an outstanding physique and with all your success I would really like to see some more pictures. Do you have a website or somewhere that has more information? Thanks

Paul

rdtrantham
12-20-2009, 12:50 AM
thanks very much for the complement. there are a few more pics of me at atlargenutritin.com they are currently sponsoring me and my wife. i will try to post some pics maybe later in the week

rdtrantham
12-20-2009, 11:35 AM
friday dec 12/18/09

shoulders
2warm up sets
4sets
70x12,75x10,85x6,85x6 drop 55x10

barbell press
4sets
140x12,160x9,160x8,160x6 drop 135x8

behind neck barbell press
3 sets
135x10,135x10,135x10

barbell up wright rows
95x15,115x12,135x8 superset with front plate raise w/45x10,samethong again

dumbell side lat.
30x12,37x10,45x8,50x6,50x6 drop 30x8, drop 15x12

machine side lat
130x6 drop 90x10,samething again

front raise cable
12,12,8 drop to 10,samething again

rear pec deck
12,12,12,12

20 minutes cardio

abs

rdtrantham
12-20-2009, 11:37 AM
sat dec 19 2009

did thing a little different i workout at home,maybe not quite as intense but none the less i got it done

biceps
barbell curls
2 warm up sets
95x12,115x10,135x8,135x8 drop 95x10, 95x15

cambered curls narrow grip
70x12,90x12,110x8 superset barbell curls 40'sx10,same

cambered curls wide grip
same as above

2 sets of
55x10 dumbell curls drop to 35x10, drop 15x10

concentration curls
2 sets
40'sx8 drop 15x10


triceps
dips
5 sets/warm ups 20 reps each set

incline cambered bar french press
4sets
70x12,90x10,90x10 superset to behind head dumbell press x12,same

flat cambered bar french press
same as above

bech dips
7 sets 15 w/30 sec rest

rdtrantham
12-22-2009, 09:23 AM
mon dec 21 2009

today was back day, i don't know what it was but my stomach was tore up all day! we had a family gathering on sunday and i guess those normal foods dont go well for me, plus i have had a head cold all weekend. anyway i got thru it!!!


BACK
3 WARM UPS SETS PULLDDOWNS 20 REPS

T-BAR ROWS
3PLATESX12,4PLATESX12,5PLATESX10,6PLATESX8,7PLATES X6

BARBELL BENT OVER ROWS
225X12,275X10,325X7,325X7

DUMBELL ROWS
150X10(4 SETS TOTAL)

CLOSE GRIP CABLE ROWS
160X10,180X8,180X7,180X5

CLOSE GRIP CALBE PULL DOWNS
12,10,8,6

Bent Over Straight Arm Lat Pull Down
12,10,8,6

WIDE GRIP LAT PULL DOWNS FST-7 TRAINING REST 3 SECONDS
12,10,6,6,8,10,12

20MINUTES CARDIO
ABS

rdtrantham
12-24-2009, 05:13 PM
tuesday dec 22 2009

shoulders
2 warm up sets dumbell press

dumbell press
70x12,75x10,80x8,85x6,85x6

barbell press
155x8 4sets

barbell behind head press
135x8 3 sets

upright rows
115x10,135x8,140x5,135x6

dumbell front raises
45x10,5xx7,50x7,42x9

barbell shrugs
315x15,365x15,405,10,405x15

dumbell side lat.
7 sets fst-7 30 sec rest
12,12.10,8,6,8,10

calves
standing
6sets
20,14,10,10,10,14

seated
6sets
20,14,14,14,10,10

20 minutes cardio

rdtrantham
12-24-2009, 05:31 PM
wed dec 23 2009

quads
squats
4warm up sets 15-20 reps
225x12,275x10,275x10,315x6,315x6

hacks
225x12,275x10,315x6,275x8

leg ext
5sets
12,12,10,10,8

leg press
7 sets fst-7 training 30 sec rest
12platesx12,12px10,14px8,16x6,14x7,12x10,10x15

hams
seated leg curls
5sets
12,12,12,10,8

stiff legged deadlifts
230x12,280x10,320x10,340x6

leg curl
7 sets fst-7 30 secs
12,10,8,6,8,10,12

3sets walking lunges
110-50 steps,same,110-75 steps

rdtrantham
12-24-2009, 05:38 PM
thur dec 24 2009

chest

dumbell press
2 sets warm ups
85x12,90x12,100x10,105x8,85x10

incline dumbell press
75x10,75x10,85x8,95x5,80x8

dumbell flys
50x12,60,12,70x10,80x6

incline flys
50x12,60x10,70x8,75x6

cable flys
4 sets
12,12,10,10

incline barbell press
7 sets fst-7 training 30 sec rest
185x10,185x9,205x6,205x6,185x8,185x8,165x15

25 minutes cardio

10minutes abs

nutratroy
12-24-2009, 07:47 PM
yes doug its going to be a great time!!! i am getting excited!!! normally i don't much of anything because i am usually really lean, maybe if anything i carb up thurs. and fri. BUTT this year me and my wife have been talkiing i think i am going to try to totally carb depleate and start loading lots of carbs and maybe cut water a little, something i never do! over the last 2 years i notice the last 2 shows i seem to lose my fullness and generally become stringy, i think the excitement and nerves get to me a little,so this year i need to EAT. so i think i will be playing around with some new ideas aswell.,


Sounds solid to me! U look great, have a happy holidays

rdtrantham
12-27-2009, 09:59 AM
fri dec 25 2009

no workouts just eating alot of bad food, and i mean alot of bad food. i think i over did it, i fell terrible

sat dec 26 2009

one arm cable rope pushdowns
2 warm sets
4sets
12,10,6,6 drop to 10

cable curls
2 warm up sets
4sets
12,12,10,7 drop to 10

seated dips
4sets
12,12,10,6 drop 10 then superset with holding bodyweight upwright for 1 minute on dip bar

alt dumbell curls
4sets
35x12,45x12,55x8,60x6 drop to 35 x 10

behind head cable press
4sets
12,12,10, 6 drop to 10

cybex preacher curl machine (3 different settings)
2 sets each setting reps 12,8
ttoal 6 sets

behind head dumbell presses
85x12,95x10,100x8,105x7 drop to 80x10

barbell curls
7 sets fst-7 training 30 sec rest
12,10,8,5,4,9,12

cable pressdowns
7 sets fst-7 training 30 sec rest
12,12,12,10,6,8,12

leg press(for calves)
6 sets
20,15,10,10,10,10

seat calve raises
6 sets
20,15,15,10,9,9

25 minutes cardio

rockhard
12-27-2009, 07:39 PM
David, Great thread, glad to see you here. I notice you incorporate cardio in your off season workouts, what is your typical protocol? A.M. or post workout? Intensity? Mode? What is your general strategy and thoughts? Any details would be appreciated.

rdtrantham
12-28-2009, 08:22 PM
mon dec 28 2009

back
wide lat pulldowns
2 warm up sets
4sets
140x12 160x10 180x6 170x7 drop 140x8

t-bar wide
4sets
3platesx12 4 platesx12 5 platesx9 6platesx6 super set wide lat pulldowns x 8

narrow t bar
3 platesx12 4platesx12 5platesx9 6platesx8

tbar row-chest against pad (wide)
3 sets
12,10,8

tbar row-chest against pad (narrow)
12,10,8

narrow cabe pulls
160x12,180x10,200x5,190x6 drop 160x6

dumbell rows
4sets
150x10 (all 4sets)

rope cable pulls stretching lats
4 sets
10

25 minutes cardio

10 minutes abs

rdtrantham
12-28-2009, 08:27 PM
David, Great thread, glad to see you here. I notice you incorporate cardio in your off season workouts, what is your typical protocol? A.M. or post workout? Intensity? Mode? What is your general strategy and thoughts? Any details would be appreciated.

generally ii do cardio about 20 minutes 4 days a week wright now in the offseason. i probably will continue to do it like this all season. my thinking is i can eat more and still stay lean,hopefully gain muscle at the same time. last year i just did 2 30 minutes sessons per week. i may add more time if needed!!!!i do all my cardio post workout, with mode to high intensity,sometime in the spring or summer i add sprints as well!!

rdtrantham
12-31-2009, 04:50 PM
hello everyone, sorry ihave not been posting lately, been really busy. though i have not worked in about a week and a half. where does the time go, their is not enough time in the day. been trying to spend time with family,hunting a little,shopping, and visiting my grandmother in the hospitol as well as working out!! come monday i will be back on schedule. thank god!!! bu.t it is good to have time to spend doing exactly what u want to do with no set schedule. all the food was good as well, though the lst couple days i have done a little better, eating mainly blue corn chips w/flax seed and some other kind of chips with flax seed. ( they are my favorite,i am hooked on them aas well as pop corn and the dreadful train mix!!! other than that i have been doing relly good. i been under the weather a little as well. i think my shoulder workouts suffered,but i bounced back for legs wed. they are so sore now i can hardly move. here is my workouts for the last three days (i may have forgot somethings) i hope everyone had a merry christmas and i wish everyone a happy healthy new year.


tuesday dec 29 2009

shoulders

dumbell shoulder press
2 warm up sets 20 reps
4sets
70x12,75x10,80x8,85x6

machine shoulder press
4 sets
12,12,8,6 drop to 10reps

machine side lat
3 sets
12,10,8 drop to 6 reps

standing one arm dumbell side laterals
4sets
35x12,40x10,45x8,50x6

barbell front raises
5 sets
60x12,70x12,80x12,90x10,110x8 drop to 50x12

rear pec deck machine
5 sets
12,12,12,10,8

stand calf raises
3 sets
20,12,12

calves standing calf rasies super set with seated
6 sets
basicly 6 sets of standing supersetting seated w/10

seated
3sets
20,20,20

25 minutes cardio

wed dec 30 2009

legs
warm ups 3 sets leg ext
squats 3 sets warm ups (could not get warm today)
6 sets
225x12,225x12,275x10,275x10,315x7,315x7

one legged standing hamstrings
1 warm up sets
4sets
12,12,10,6

hack squat
4sets
225x12.275x10,315x7,275x10

lying leg curl super set w/leg ext
4sets
12 then 12
10 then 12
7 then 10
6 then 8

leg press
5 sets
14plates x 12
16plates x10
18 paltesx7
same
12 plates x 14

stiff legged deadlift
5 sets
230x12,280x10,320x8,320x8,225x12

smith machine squats 2sets
225x12

walking lundges
2 sets
110 barbell 50 steps
110 barbell 50 steps drop weight walked around gym no weights for 100 more steps

[b]DONE

[b]
thurday dec 31 2009

chest
dumbell press flat
2 sets warm up
90x12,95x10,100x8,110x5,85x10

dumbell flys
4sets
55x12,65x12,75x9,85x6

incline press machine
225x12,275x6,275x6,245x10,225x10

incline dumbell press
3 sets
80x10,90x6,90x6

incline dumbell flys
4sets
50x10,60x8,70x6,70x6

pec deck flys
12,12,10,8

then 140 barbell press feel set 20 reps
28 minutes cardio
15 minutes abs

[b][i]HAPPY NEW YEAR!!!!!!

rdtrantham
01-02-2010, 05:34 PM
no workouts on new years day. total rest day an i must say i needed it. feeling a little under the weather with a head cold,plus i was sore all over.

sat jan 2 2010
man i say i fell pretty darn good!!!!!!

triceps
one arm rope press downs
3 warm up sets 20reps or more (really cold)
4sets
12,12,10,6

seated dip machine
4sets
12,12,10,5

dips 1sets 41 reps

press downs
5 sets
12,12,12,9,6

dips 1 set 40 reps

dumbell behind head press
4sets
85x12,95x10,105x6,105x6

lying tricep ext
4sets
70x12,90x10,110x6,70x12

biceps
went a little lighter on biceps, i hurt my left bicep slightly doing back on monday, so today was more a feel/rep day

hammer curls
1 warm up set 20 reps
40x12,45x12,50x10,55x10

precher machine (3 different positons)
#1 setting
2 sets
10reps,20 reps
#2 setting
3sets
12reps,8reps,30reps
#3 setting
same as above

one arm preacher machine
10,10,6,6

barbell curls
3sets
70x10 drop 60x10
90x8 drop 50 x10
100x8 drop 50 x 10

one arm concentration curls
3sets
30x10,30x12,30x12

calves
leg press
1warm up set 20 reps
6 sets supersetted with seated calf machine
increased weight on press every set same on seated(weight)
15,then 10 for all 6 sets

25 minutes cardio

rdtrantham
01-04-2010, 10:06 AM
well today its time to get back to serious business(vacation is over) i have been eating a little junk for the last week or so. time to start eating 100% clean again. the way i look at it, is have a good solid year to put on as much lean body mass as possible, so its game time !!!!! need to bring up my week areas (chest and shoulders) my goal in a year is to gain a good soild 3 to 4 lbs of lean body mass. wish me luck.

rdtrantham
01-05-2010, 08:59 AM
offseason diet

6:30 am
3eggs
cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
1.5 naural peanuts

4:00
tuna
3/4 oatmeal

5:00 workout
7:00 post workout shake
1.5 scoops nitrean
3 scoops opticen
creatine 500

9:00
10oz chicken
salsa
2cups mixed vegs

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500

weight this morning 198 (wright after getting up)

mon jan 4 2010
back
cable rows
2 warm up sets 15-20 reps
4sets
140x12,160x12,180x10,200x9

lat pulldowns
5sets
100x15 (warm up)
140x12,160x10,180x7,180x6 drop 110x10

dumbell rows
150x10,150x10 drop 105x10,150x10,150x10 drop 105x10

t-bar
5sets
3platesx12,4platesx12,5platesx9,5platesx9,4platesx 10

close grip cable pull downs
4sets
12,12,10,8

today was the first day back at deadlifts, going to take it slow (even though the weight actually to my surprise was light)
deadlifts
4sets
315x10

23 minutes cardio
10 minutes abs

rdtrantham
01-06-2010, 09:23 AM
workout diet tuesday jan 5 2010

offseason diet
6:30 am
3eggs
cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
1.5 naural peanuts

4:00
tuna
3/4 oatmeal

5:00 workout
7:00 post workout shake
1.5 scoops nitrean
3 scoops opticen
creatine 500

9:00
2.5 cans tuna
mixed salad with spinach,carrots,w/ approx 2 tablespoon ranch dressing

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

workout
shoulders
dumbell press
3 warm up sets
5sets
75x12,80x10,90x7,90x6,75x10

behind head press
5sets
135x12,135x12,155x10,155x10,135x12

upwright row
4sets (really sore on these)
95x12,115x10,115x10,115x10 drop 95x8

front barbell raises
5sets
60x12,70x12,80x12,90x10,110x8

dumbell one arm side lateral raises
32x12,37x12,45x8,45x8

machine side lat. raises
90x12,110x8,110x8 drop 90x6, 70x30

calves
standing calf raises
set1 20reps
#2 15reps
#3 10 reps
#4 10reps
#5 10 reps
#6 45 reps

seated calf raises
4sets
20 reps

22 minutes cardio

rdtrantham
01-07-2010, 10:15 AM
workout diet wed jan 6 2010

offseason diet
6:30 am
3eggs
cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
can collard green approx 2 cups

4:00
tuna
3/4 oatmeal
1.5oz peanuts

scoop of whey protein wright before workout

5:00 workout
7:00 post workout shake
1.5 scoops nitrean
3 scoops opticen
creatine 500

9:00
2.5 cans tuna
mixed salad with spinach,carrots,w/ approx 2 tablespoon ranch dressing
apple


11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

legs
squats
3 sets warm ups
6 sets
225x12,225x12,275x10,275x10,325x7,325x7

cybex leg press(little different, we have 2 types at our gym)
5sets
12platesx12,14platesx12,16platesx10,18platesx8,sam e

hack squat
4 sets (knees really bothering me on this)
225x10,225x10,225x10,225x10 drop 135x10

squats (legs close)
2 sets
225x10

lundges
2sets
110 barbell 50 steps
110 barbell 50 steps drop weight bodyweight 75 steps

leg ext
4 sets
12,12,10,8

lying leg curl
1 warm up
4sets
130x12,150x10,160x8 drop 110x10,170x6 drop 110x8

one legged leg curl (lying) (different machine)
12,12,10,8 drop to 8

seated leg curl
4sets
130x12,150x10,170x8drop 130x8, same

feel set leg ext
1 set 45 reps

rdtrantham
01-08-2010, 09:11 AM
thursday jan 7 2010 no workout (rest)

offseason diet
6:30 am
4eggs
1/2cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
2oz peanuts

4:00
tuna
3/4 oatmeal


8:00
10 oz chicken
2.5 cups mixed veg

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
1/2 cup cottage cheese

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

rdtrantham
01-09-2010, 09:37 AM
fri jan 8 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
can green beans (approx 2 cups)

4:00
tuna
3/4 oatmeal
1oz peanuts

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz hamburger
salad w/onions,tom,curtons,cheese

11:00
2 scoops nitrean
creatine 500
tablespoon almond butter


here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 200 (wright after getting up)

chest
dumbell press
3 warm up sets
5sets
90x12,100x8,110x6,100x7,90x11

incline dumbell
5sets
85x11,95x8,105x6,95x7,85x10

dumbell flys
4sets
60x12,70x10,80x6,80x6

incline dumbell flys
55x12,65x10,75x6,75x7

cable flys
5sets
12,12,10,8,8

incline barbell press
3 sets
185x10,205x7,205x7

incline cybex machine press (fell set)
1 sets 40 reps

25 minutes cardio
10 mintue abs

rdtrantham
01-09-2010, 06:00 PM
sat jan 9 2010

weight this morning 198

triceps
one arm rope pressdowns
2 warm up sets
4sets
12,10,8,6

behind head press (machine)
4sets
12,10,8,6 drop to 10

behind head dumbell press
5sets
85x12,95x9,105x6,105x6,85x10

cable v pressdowns
5sets
12,10,8,6 feel set 15

weighted dips
55lbs dumbell
3 sets
10,10,10 drop to body weight 10

biceps
dumbell curls
2 warm up sets
2 sets
40x10,50x10 (not a big fan of dumbell curls)

barbell curls
5 sets (did not go heavy left bicep still tendor)
95x12,same,115x10,same,95x10

one arm preacher curl (machine)
4sets
12,10,8,6

preacher curl machine w/various positions
#1 posit-15reps
#2 posit-13 reps
#3 posit-12 reps
increaed weight
back to posit#1-10reps
back to posit#2 -8 reps
back to posit#3- reps

2sets of 21's

calves
seated cybex machine
6 sets
20,20,15,10,10,10

standing
9,9,8

standing plate loaded (cybex)
4sets_15 reps each set

25 minutes cardio

rdtrantham
01-11-2010, 10:53 PM
mon jan 11 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus

12:30
10oz chicken
10 sweet pot
can collard greens(approx 2 cups)

4:00
tuna
3/4 oatmeal
1oz peanuts

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz chicken
3cups mixed veg
3oz golden pot

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
flax seed
cottage cheese 1/2 cup

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 199 (wright after getting up)

back
just wanted to note my left bicep is still bothering me,i kind of figured out it hurts mostly with width grip pulldowns. so the next couple weeks i am going to lighten up my back routine by doing ,more reps with drop sets etc, hopefully this will give it time to heal.

wide grip lat. pulldowns
2 warm up sets
4sets
140x12,160x10,180x7,same

t-bar rows (wide)
5sets
3platesx12,4platesx12,5platesx10,6platesx8,same

1 set wide grip pulldown,140x12

barbell rows
3sets
all 230x12

1 set wide grip pulldown,140x12

cable rows
4sets
140x12,160x12,180x10,200x7

dumbell rows
4 sets
110x15,150x8,150x8,150x10

i decided since i had a terrible workout i would do deadlifts again 2 weeks in a row. still did not push myself all out on these yet,hopefully in a couple more weeks
deads
4sets
315x10,405x5,405x5,405,5

23minutes cardio
10 minutes abs

rdtrantham
01-13-2010, 09:21 AM
tues jan 12 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
2oz peanuts

12:30
10oz chicken
10 sweet pot
green beans(approx 2 cups)

4:00
tuna
3/4 oatmeal
apple

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
8oz golden pot

11:00
3 scoops nitrean
creatine 500
tablespoon peanut butter
flax seed
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

shoulders

don't know what it is but the last 2 days my workouts suck,just don't feel strong or seem to get much blood flowing. personally i think in need to increase my calories, my weight pretty much just stays the same.

dumbells
3 warm up sets
5sets
70x12,80x9,90x5,980x5,70x10

standing barbell press
5 sets
95x12,115x12,135x8,135x8,135x8

cable upright rows (done these bicep still hurting)
5 sets
12,12,12,10,8 drop to 8

one arm side lat.
4sets
35x12,45x9,50x6,50x6

cable side lat. (one arm)
4sets
7,7,7,15

barbell front raises
80x12,90x10,100x8,100x8

machine for rear delts
12,12,10,8 drop to 8

calves
leg press 1 warm up 20 reps
5sets
20,15,10,10,10

seated calf machine
4 sets
25,20,20,20

21 minutes cardio

rdtrantham
01-14-2010, 08:50 AM
wed jan 13 2010

offseason diet
6:30 am
4eggs
1/2 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
1.5oz almonds

12:30
10oz chicken
10 sweet pot
collard greens(approx 2 cups)

4:00
tuna
1 cup oatmeal


5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz steak
3-4 cups mixed veg.

11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

legs
lying hamstring curl
2 warm up sets
4sets
12,10,8,6 drop x8

one legged stand curl
4sets
12,10,6,6 drop x6

seated curl
3 sets
12,10 drop x8 ,6 drop x6

stiff legg deadlifts
5 sets
225x12,315x10,335x8,365x6,225x10

squats
1 warm up set
6 sets
225x12,275x12,315x9,365x5,315x8,315x7

hack squats
3 sets
225x12,275x10,275x10 drop 225x6

leg press
4 sets
12platesx15,14platesx12,16platesx10,18platesx6

walking lunges
2 sets
110 barbell 50 steps
110 barbell 50 steps drop bodyweight 80 steps

leg ext
4 sets
12,12,12,7 dropx10, drop really really light x 30

rdtrantham
01-15-2010, 08:54 AM
thurs jan 14 2010
NO WORKOUT (REST DAY/LEGS REALLY SORE)

offseason diet

6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
1.5oz almonds

12:30
8oz chicken
5oz sweet pot
4oz gold pot
green beans(approx 2 cups)

4:00
tuna
3/4 cup oatmeal
1 small apple

8:00
10oz chicken
spinach salad(onions,greenpepper,raises,1/2oz peanuts,ranch dressing)

11:00
3 scoops nitrean
creatine 500
tablespoon peanut butter
1/2 cottage cheese

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 201 (wright after getting up)

rdtrantham
01-15-2010, 10:27 PM
fri jan 15 2010

offseason diet
6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb
tablespoon honey

9;30am
5 scoops maximus
1/2 bananas

12:30
10oz chicken
10 sweet pot
collard greens(approx 2 cups)

4:00
7oz tuna
3/4 cup oatmeal


5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
6oz hamburger
3oz chicken
3-4 cups brussel sprouts


11:00
3 scoops nitrean
creatine 500
tablespoon almond butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

chest
dunbell press
3 warm up sets
5sets
90x12,100x9,110x6,110x5,100x8

incline dumbell
5sets
80x11,90x9,100x6,100x5,90x7

incline barbell
4sets
185x12,205x10,225x6,225x5

incline press machine cybex
4sets
225x12,245x10,275x6,225x12

flat dumbell flys
4sets
60x12,70x10,80x6,50x13

incline dumbell flys
4sets
50x12,60x9,70x6,40x20

cable flys
4sets (12reps)

25 minutes cardio
15 minutes abs

rdtrantham
01-16-2010, 08:23 PM
sat jan 16 2010

arms

triceps
one arm rope pressdowns
2 warm up sets
4 sets
12,12,10,6

machine tricep ext.
4 sets
12,12,10,12

cable tricep press down
6 sets
12,12,10,6,3,6

over head tricep press dumbells
4sets
100x6

barbell tri ext. drop to dip holds (when you hold yourself in tricep position in upright position)
4sets
12, drop and hold between 30-45seconds

biceps (went light,bicep still bothering me a little)

one arm preacher curl (machine)
1 warm up set
4sets
12,12,10,8

preacher curl (machine)
2sets
12,9 drop setx6

preacher curl machine overload beg.
5sets
15,12,11,7,6 drop 6, drop really light 15

standing barbell curls drop to dumbell curls
4sets
12 then drop to 8 (increase weight every set)

calves
standing calf rasies
1 warm up set
standing calf raises rest 40 seconds then seated calf rasies
5sets
15 rest 20 (pretty much on all 5 sets)

standing calf rasies
3 sets (heavy)
reps 10

25 minutes cardio

rdtrantham
01-18-2010, 10:53 PM
mon jan 18 2010

not much of a workout today!!! was really busy. i actually did this at home. really quick.

back
bumbell rows (50lbs)
5sets
20 reps

barbell rows
4sets
185x15
3sets
225x15

30 minutes cardiooffseason diet

6:30 am
3eggs
1 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus


12:30
10oz chicken
10oz sweet pot


4:00
think thin protein bar
3 oz almonds

post work out
7:45
3scoops opticen
creatine 500




8:00
10oz chicken
5oz pot.

11:00
3scoops nitrean
creatine 500
tablespoon peanut butter
olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 199 (wright after getting up)

rdtrantham
01-20-2010, 02:04 PM
tues jan 19 2010

offseason diet
6:30 am
4eggs
1/2 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus


12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
3/4 oatmeal
apple
1oz almonds
5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
3-4 cup brock.

11:00
3 scoops nitrean
creatine 500
1.5 oz almonds
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

shoulders


dumbells
3 warm up sets
5sets
70x12,80x9,90x5,90x5,50x14

behind neck press
5 sets
135x12 155x12 175x6 175x6 135x15

seated side lat
5sets
30x15,40x10,50x6,50x6,30x15

machine side lat.
4sets
90x12,110x7,110x6,90x12

barbell front raises superset w/ barbell upright rows
4sets
70x12 drop x12
80x12 drop x12
90x10 dropx12
100x7 drop x12

bent over lat rasies
5 sets
30x12,40x12,50x10,50x10,30x12

calves
standind
6sets
reps were 20,11,11,11,11,11

seated
6sets
reps were 25,12,12,12,12,12

22 minutes cardio

AVBG
01-20-2010, 02:18 PM
How long do your workouts go for Dave?

rdtrantham
01-20-2010, 04:37 PM
usually if i am doing cardiosay 22 minutes it goes for about 1hr 50minutes, leg about 1 hr 50 miutes as well.

AVBG
01-20-2010, 04:43 PM
You get through a lot in that time. Congrats with atlarge, tell us how this partnership came to be? Weren't you up until recently with species?

rdtrantham
01-20-2010, 11:03 PM
WED jan 20 2010

offseason diet
6:30 am
4eggs
1/2 cup ew
cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
SMALL APPLE

12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
1 CUP oatmeal
1oz almonds

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
3-4 mixed veg


11:00
3 scoops nitrean
creatine 500
1.5 oz almonds
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

LEGS

LEG EXT
3 WARM UP SETS
5SETS
REPS 12,12,12,10,8

SQUATS
2 WARM UP SETS
6SETS
225X15,275X12,315X10,340X6,315X8,315X7

LEG PRESS
5SETS
12PLATESX15,14PLATESX12,16PLATESX10,18PLATESX8,18P LATESX8 SUPERSETHACK SQUATS 2PLATESX12

WALKING LUNGES
3SETS
110 BARBELL X 50 STEPS

SEATED LEG CURLS
5SETS
REPS 12,12,10,8,12

STANDING LEG CURL
4SETS
REPS 15,9,9,9

DUMBELL STIFF LEGGED DEADLIFTS
4SETS
70X12,80X12,90X12,100X12

LYING ONE LEGGED LEG CURL
2 SETS
15,8

BURNOUT SET LEG EXT
EXPLOSIVE SET LIGHT 30 REP

rdtrantham
01-22-2010, 09:02 AM
thurs jan 21 2010

offseason diet
6:30 am
5eggs
cup oatmeal w/1/2tablespoon natural pb,1/2tbsp honey

9;30am
5 scoops maximus


12:30
10oz chicken
10 sweet pot
greens beans (approx 2 cups)

4:00
tuna
3/4 oatmeal
1oz almonds

7:00
Novus Protein Bar
apple

workout

post workout meal
2 scoops nitrean
2scoops opticen
creatine 500

1030
7oz chicken
3-4 cups spinach salad,carrots,green pepper,raisens,ranch dressing

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

arms

triceps
one arm rope pressdowns
2 warmup sets
4sets
12,12,10,6

v bar pressdowns
5sets
12,12 superset 10 dips,10,6,8

behind head dumbell press
4sets
90x12,100x10,110x7,100x8 drop to 60x12

single arm rope press (behind head)
3sets
12,8,12

cable rope press
3sets
12,8,12

biceps

preacher curl machine (overload begin)
2 warm up sets
4sets
15,12,10,8

camber bar curl
5sets
12,12,10,8,8 drop set to10

preacher curl machine (overload end)
4sets
12,12,10,8

stand barbell curl
4sets
12,8,8,12 drop x10

dumbell concentration curls
4sets
10,10,8,8 drop to 15

rdtrantham
01-22-2010, 11:41 PM
fri jan 22 2010

offseason diet
6:30 am
5eggs
1cup oatmeal w/tablespoon natural pb

9;30am
5 scoops maximus
1.5 oz almonds

12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
3/4 CUP oatmeal

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
4oz chicken
5oz hamburger
3or 4oz zuchinni
4oz potatoes

11:00
3 scoops nitrean
creatine 500
tbsp peanut butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 200 (wright after getting up)

worked chest today,really sore from doing triceps yesterday. mu elbows are bothering me. it was hard to get loose and feel the muscle working today. i struggled thru it!!! i was not as strong today so toward the end i just lighten the weights and did more reps. also trying to avoid injury.

chest
flat dumbell press
3 sets warm up
5 sets
90x12,100x8,110x5,100x7,100 x6 superset with dumbell flys 50x10

incline dumbell press
5sets
80x12,90x9,100x5,90x8,90x8 superset with incline dumbell flys 50x9

incline cybex press
4sets
185x15,225x12,275x8,275x8 drop 225x7 drop 135x15

cable crossovers
4sets
12,12 superset dips x10,12,12 superset dip x10

dumbell flys
3 sets
really light weight concentration on streching 15 reps

incline dumbell flys
same as above

25 minutes cardio

10 minutes abs

rdtrantham
01-23-2010, 07:14 PM
jan 23 2010 sat


here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

back
hammer strength pulldown
3 warm up sets
4sets
12,12,8,8 drop 8 drop 15

close grip cable rows
5sets
160x12,180x10,200x7,200x7 drop 160x8,120x12 slow squeeze set

close grip pull downs
4sets
120x12,140x12,160x8,170x5 drop 120x8

dumbell rows
4sets
105x12,105x12,125x12,125x12

wide t-bar rows supersets with wide lat. pulldowns (went pretty light on these my bicep still bothe rme a little)
4sets
12 then superset 12

deadlifts
5sets
315x10,405x5,425x5,455x3,315x8

calves
standing 6 sets 20 reps

leg press calves 6sets 20 reps

25 minutes cardio

rdtrantham
01-26-2010, 11:11 AM
mon jan 25 2010

offseason diet
6:30 am
4eggs
1/4 cup egg white
1cup oatmeal w/tablespoon natural pb,honey

9;30am
5 scoops maximus
1.5 oz peanuts

12:30
10oz chicken
10 sweet pot
greens (approx 2 cups)

4:00
tuna
3/4 CUP oatmeal
apple

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
4oz steak
3oz hambuger
3 cups cabbage


11:00
3 scoops nitrean
creatine 500
tbsp peanut butter
tablespoon olive oil

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

BACK
T-bar rows
3 warm up sets
4sets
3plates x12,4platesx12,5platesx10, 5plates x10 super set with hammer stranght pulldowns

hammers strength pulldowns
4 sets
12reps,12reps,10reps,10 reps super set with close grip cable pulls 160x8

close grip cable pulls
3 sets
160x12,180x10,200x8


close cable grip pulldowns
4sets
120x12,140x12,160x8,170x6

dumbell rows
4sets
105x12,125x12,150x8,150x8

dead lifts last
4sets
320x10,410x5,460x3,460x3

23 minutes cardio
5 minutes abs

rdtrantham
01-26-2010, 10:47 PM
tues jan 26 2010

offseason diet
6:30 am
4eggs
1/4 cup ew
cup oatmeal w/tablespoon natural pb
honey

9;30am
5 scoops maximus
3oz peanuts

12:30
10oz chicken
10 sweet pot
greens(approx 2 cups)

4:00
tuna
3/4 oatmeal
1/2 novus bar protein bar

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
4oz golden pot
1 cup cabbage

11:00
3 scoops nitrean
creatine 500
1/2 cup cottage cheese
3oz blue berries

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

shoulders


dumbells
3 warm up sets
5sets
70x12,80x9,90x6,100x4,70x8

barbell press
5 sets
140x10,140x10,160x8,160x8,140x10

upright rows (done these bicep still hurting a little)
4 sets
95x12,95x10 superset w/plate front raise (45)x10,115x10,115x10 superset w/plate front raise (45)x10

cable front raises
4sets
12,12,8,8

one arm side lat.
4sets
40x10,40x10,45x8,45x8

dumbell side lat raises
2sets

shrugs
3sets
315x15,365x15,415x15

calves
seated calf
9 sets
25,14,11,11,11,11,11,9,25

21 minutes cardio

rdtrantham
01-28-2010, 10:20 AM
wed jan 27 2010

offseason diet
6:30 am
5eggs
cup oatmeal w/tablespoon natural pb
honey

9;30am
5 scoops maximus
3oz almonds

12:30
8oz chicken
5oz pot
greens geens(approx 2 cups)
apple

4:00
tuna
1cup oatmeal
1/2 novus bar protein bar

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz hamburger
3cups spinach,let,carrots,clery,raisens,ranch dressing

11:00
3 scoops nitrean
creatine 500
1oz almonds
1 tbsp peanut butter

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 198 (wright after getting up)

Note today i took some extra vit c and vit d, kind of felling under the weather,also today since i kind of feel bad i took some yohimbe bark and some thermocin (fat burner) atlarge nutrition, was try to get enough energy before my workout (honestly i had a great workout, crushed it!!!!!!!!!!!

legs

leg ext
3 warm up sets
5sets
12,12,10,8,6

squats
2 warm up sets
6sets
225x20,225x20,275x12,275x12,315x6,315x6

standing one legged curl
4sets
20,15,12,8

leg press
5sets
18,15,10 super set hack squats x10, same thing again,8

seated hamstring
5sets
15,12,8,5,triple drop set8,10,10

walking lunges supseted w/lying hamstring curl (basicly all 4sets were 40 sets w/110 barbell followed bt 10 rep curls)

leg ext
3 light sets of leg ext , just to feel quads

on note my knees are starting to really stay sore, they have been bothering me for the last 2 years and i think my weight s show that from time to time, thats why i have to do so many warm up sets, and sometimes i am half way through my workout out before i feel really loose. i guess thats a sign of getting older

rdtrantham
01-30-2010, 11:17 AM
fri jan 29 2010

offseason diet
6:30 am
5eggs
1/2cup oatmeal,1/2 cuo grits w/tablespoon natural pb,honey

9;30am
5 scoops maximus
1.5 oz almonds

12:30
10oz chicken
6oz sweet pot,30z potatoes
greens (approx 2 cups)

4:00
tuna
3/4 CUP oatmeal
1/2 novus protein bar

5:00 workout

post workout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
10oz chicken
21/2 cups cabbage
4oz potatoes

11:00
3 scoops nitrean
creatine 500
tbsp peanut butter
tablespoon olive oil
some mulit grain corn chips yum!!!!!

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 201 (wright after getting up)



chest
flat dumbell press
3 sets warm up
5 sets
90x12,100x8,110x5,100x7,100

dumbell flys
4sets
55x12,65x12,75x10,80x6 drop 45x10

incline barbell press
6 sets
185x12,205x10,225x7,225x7,205x10,185x15

incline dumbell flys
4sets
55x10,65x8,65x8,65x6 drop 40x10

incline dumbell press drop w/plate loaded fly machine
4sets
70x10 drop x10


cable flys
4sets
12,10,10,10

25 minutes cardio

10 minutes abs

rdtrantham
01-31-2010, 08:47 PM
sat jan 30 2010

offseason diet
9:30 am
5eggs
1/4cup oatmeal,1/42 cup grits,1/4 cup buckwheat w/tablespoon natural pb,honey

1230am
7oz chicken
3cup cabbage
1 cup greens


3:00
2oz or 3oz pumplin seeds
apple

workout

7:00
postkout shake
2 scoops nitrean
2scoops opticen
creatine 500

9:00
8oz deer burger/hamburger
spinach salad,carrots,raisens,apple,clery,peanuts,ranch dressing

11:00
2 scoops nitrean
creatine 500
tbsp peanut butter
some mulit grain corn chips yum!!!!!

here are the supplements i take thru the day
multi plus
fish oil
ets
vit c
vit b
vit d
vit e
cal, mag, zinc
nitrean
opticen
maximus
creatine 500
dhea

weight this morning 201 (right after getting up)

arms

the gym was not open today, here in NC we got 6" of snow so everything was shut dowm. i did a small workout downstairs in the bassment. i was not the best workout in the work but it was better than nothing. plus the last couple of days i think i have been over training. so yeserday i slept about 12hrs and today i feel great.

biceps

barbell curls
3 warm up sets
6sets
reps 12

cambered bar curl (outside grip)
4sets
rep ranges 7-12

cambered bar curl (inside grip)
4sets
rep ranges 7-12

concentration curls superset w/hammer curls
4sets
12reps superset 12reps

triceps
camber bar incline press
4 or 5 warm up sets elbows really starting to bother me
4sets
rep ranges 6-12

cambered bar flat
4sets
rep ranges 6-12

close grip cambered bar press
2 sets 12 reps

dips supersetted w/dumbell tricep ext.
4sets
dips 20 reps tricep ext. 10 reps

30 minutes cardio

rdtrantham
02-01-2010, 10:57 PM
weight this morn. 201

trying something new this week,my joints are really starting to bother me! i may be over training, but i am going to work thru it!!!! i never stop! i am going to call this light week, kind of i will be doing rep ranges 10-15 reps per set, hopefully this will take some needed stress off my joints. i must say tonight with all those reps i had one heck of a pump!!!!!

back
hammer strenght pulldowns
2 warm up sets
4sets
15,10,10,15

t-bar rows
5 sets
15,15,10,12,10

palm in grip pulldowns
4sets
15,10,10,15

closegrip pull downs
4sets
15,10,10,15

seated close grip
4sets
15,15,15,12

dumbell rows
4sets
15,15,15,15,

deadlifts
4sets
315x14

25 minutes cardio

10 minutes abs

really did not keep up with diet. did not eat any junk food!!!!!!! good clean eating!!!!

rdtrantham
02-03-2010, 09:27 AM
tues jan 2 2010

weight this morning 200LBS



i am not really going to log my diet any longer, basicly if youread my diets for the monthof jan. things will not change that much.

still trying this week to keep all rep ranges between 10- 15 reps per set, monday i did back and i must say i am sore and i woke up this morning from doing shoulders yesterday and i am already feeling the soreness setting into my shoulders.

shoulders
dumbell press
3 sets warm ups
4sets,10-15 reps

behind head barbell press
4set,10-15reps

upright rows
4sets,10-15reps

barbell front rasies
4sets,10-15reps

dumbell side lateral rasies
4sets,10-15reps

machine side laterials
3sets 10-15reps

rear pec deck (rear delts)
4sets 10-15reps

calves
standing
5 sets
20,20,10,20,20

seated
5sets
25,25,10,25,25

1set 30reps standing

23minutes interval training treadmill

rdtrantham
02-04-2010, 03:52 PM
weight this morning 200LBS

again lighter weight reps

legs
squats
3sets warm up
6sets 203lbsx20 reps

leg press
6sets
14platesx15,14platesx15,16platesx12,16platesx12,16 platesx12,14platesx19

hack squats
2sets
225x12

leg ext.
4sets (one legged)
10-12reps

standing leg curl
5sets
15,12,12,12,20

lying leg curl
5sets
12,12,12,12,8

bench step ups
3 setsw/40lbs dumbell

walking lunges
110x70 steps

leg ext 2 sets
12reps

rdtrantham
02-08-2010, 11:44 AM
sorry for being delayed on posting my workouts. me and dawn have been really busy. in the process of building a house

fri feb 2010

morning weight around 200-201
chest reps

flat dumbell
4sets
reps between 10-15

incline dumbell
reps between 10-15

flat dumbell
4 sets
15,15,10,20

incliine dumbell
4sets
15,15,10,20

incline barbell
5 sets
10-15 reps then 20 reps(last set)

23 mintes cardio
19 minutes abs

Sat jan 6 2010
arms

high reps

triceps
one arm rope press downs
4sets
15 reps

seated dip machine
4sets
15reps

v-bar cable press
4sets
15 reps

lying barbell (french press)
4sets
15 reps

biceps

dumbell curls
3sets
12reps

precher curl machine (3different load setting)
6sets total
12-15 reps

one arm preacher curls
4 sets
10-15reps

standing barbell curls
5sets
10-15reps last set 25 reps

calves

seated 5 sets
20-25reps

standing
5 sets
20-25 reps

25 minutes cardio

rdtrantham
02-09-2010, 08:56 AM
well back in action, this week i am going to try to do more strenght training, which i mean less reps trying to stay in the 6-8 rep range. hopefully my joints have recovered a little , my left bicep seems to be getting better!!!!


mon feb 8 2010



morning weight 201

back

hammer strength pull downs
2 warm up sets
4 sets
10,7,6,8

t-bar rows
4 sets
10,6,7,7

cable rows
4 sets
10,6,6,8

close grip cable pulldowns
4sets
10,6,6,7

dumbell rows
4sets
105x12,150x8 3(sets)

deadlifts
5sets
315x6,405x5,405x5,405x5,425x5

NOTE: between each set i did wide grip pulldown for reps of 15(did this because wide grip pulldowns seem to bother my biscep a lttle and i need to get for it to heal.)

23 minutes cardio
10 minute abs

rdtrantham
02-10-2010, 09:13 AM
tuesday feb 9 2010

morning weight 199

dumbell press

3 warm up sets
5sets
10,5,5,5,7

barbell military press
4sets
10,6,6,7

single arm cable front rasies
5sets
10,7,7,7,9

machine lateral
4sets
10,5,5,7

dumbell laterals
4sets
10,8,8,6

upright rows
4sets
10,8,8,6

bent over lateral rasies
4sets
10,10,8,8

calves
standing 5 sets
12,12,10,10,10

setaed
25,23,20,20,20

23 minutes cardio

rdtrantham
02-10-2010, 09:31 PM
wed feb 10 2010

well it just seems i can't win for losing, today on my 13 set, which i was on the leg press i pull my inner quad a little, i have done it before (twice last year). nothing i don't think is serious but it will take 2 weeks or so to heal, no more heavy weights. also last night i quess i bruised my right foot doing hard cardio. i just can't stand to slow do, but i quess my body is telling me something.

hear is my leg workout on a scale of 1-10 i give it a 5

squats
3 sets warm ups
6 sets
230x15,280x12,320x6,320x6,320x6,320x6

smith machine squats (leg close)
4sets
275x12,275x12,275x14,295x9

leg press
2 sets
12platesx15,14platesx15,16platesx2 then injury

tried to losen it up
hack squat
2 sets 20 reps

leg ext
5sets
15,12,10,8,6

does not hurt to do hams

seated leg curl
5sets
15,12,10,8,6

lying leg curl (one leg at a time)
4sets
15,12,9,9

stiff legs
5sets
225x12,225x12,275x10,275x10,315x6

leg ext (one leg)
3 sets
15,12,8

2 sets of body weight lunges 50 steps (hurts a little)

rdtrantham
02-15-2010, 09:00 AM
weight this morning 200, still holding between 200-201

2-12-2010

chest
dumbell flat
3 sets warm ups
5sets
90x10,100x9,110x5,110x5,65x25

incline dumbell
5sets
85x10,95x8,100x6,100x6,60x20

dumbell flys
4sets
55x10,65x8,80x5,45x20

incline dumbell
4sets
50x10,60x8,70x6,45x20

incline hammer strength
4sets
225x10,275x8,285x6,135x40

cable crossovers
4sets
4sets
10

hard cardio
10 minutes stepper,15 minutes precore machine (very intense)


10 minutes abs


2-13-2010

arms
triceps
rope pushdowns
3 sets warm ups
4sets
15,12,10,8,

machine cambered bar press
4sets
15,12,10,10

single arm rope pressdown
4sets
12,10,8,10

v_bar pressdown
4sets
15,12,10,8

lying press
4sets
15,10,8,8

biceps
dumbell curls
2 warm up sets
3sets
40x12,50x10,50x10

barbell curls
6sets
70x15,90x15,110x12,130x7,130x7,90x15

preacher cybex machine (different settings)
#1 15 reps
#2 15 reps
#3 15 reps
#1 10 reps
#2 10 reps
#3 8 reps

camber bar curls (close grip)
4sets
15,10,8,6

single arm preacher curls
4sets
15,10,8,6

calves
seated , then alt. with standing (back and forth)
20,12
(total sets 10)

6 minutes stepper, 20 minutes bike (cardio)

rdtrantham
02-16-2010, 12:42 PM
2-15-2010

weight 200 morning

back
pulldowns
2 warm up sets
4sets (still did not go heavy,due to bicep being tendor)
15,15,12,20

t-bars
5sets
4platesx15,5platesx12,5plates+2/225'sx9,5plates+2/225'sx9,4platesx18

dumbell rows
4sets
150x10,150x9,150x9,105x22

cable rows
4sets
200x8,200x8,200x7,160x18

barbell rows (went light,hurts biceps a little)
4sets
190x15,190x15,190x15,210x15

cable pulldowns
4sets
12,10,6,6

deadlifts
320x15,2sets

cardio
6minutes intense stairstepper
16minutes walking
5-10 minutes abs

rdtrantham
02-17-2010, 02:15 PM
tuesday feb 16 2010

morning weight 200

dumbell press
3 warm up sets
5sets
75x10,80x8,90x6,90x6,55x20

behind the neck
barbell military press
5sets
12,8,5,5,30

single arm cable front rasies
4sets
12,10,7,7

barbell front rasies
2sets
25reps,20reps

dumbell laterals
4sets
10,8,8,6

macinine lat. raises
3sets
8,6,25

dumbell side laterial
1set
15reps

cable upright rows
4sets
10,8,6,20

shrugs ( Barbell)
5sets
225x20,315x20,405x12,405x12,405x12

standing calf rasies alter w/seated
10 sets (total)
stand12 then seated15


12minutes of stepper (intense)
10 imnutes bike

rdtrantham
02-18-2010, 10:12 AM
Wed feb 17 2010

weight morning 200

did something a little different today , started with hamstrings, manily due to the slight injury to my inner quad last week. A liitle nervous about going heavy this week , so the light on quad exercise lighter than normal. Still a pretty intense workout.

Lying hamstring curls
2 warm up sets
5sets
140x15,160x10,180x6,180x6110x25

seated curls
4sets
15,9,5,5

standing leg curls
5sets
15,12,8,8,15

stiff legged deadlifts
5sets
225x12,315x10,355x6,375x6,225x15

squats
2 warm up sets
6sets
225x20,225x20,225x20,225x15,275x8,275x8

leg press
4sets
20,18,12,14

box squats (first time ever doing these)
4sets
135x25,225x15,225x15,245x12

leg ext
4sets
12,7,7,7

2sets walking lunges
80lbs barbellx50
80lbs barbellx80

NATURAL-1987
02-20-2010, 11:50 PM
I saw you came to my page so I felt the need to visit your page. I see your signature says your and IFPA and WNBF Pro. I was under the impression that the WNBF will not allow any of their pros to compete as pros anywhere else or they will make them re-earn WNBF pro status. How does this work? Thanks a lot and hope you do well at Yorton!

rdtrantham
02-22-2010, 09:06 AM
i was a pro for about 8 or 9 years w/ the WNBF, but last year i decided to go w/ the IFPA, so their i consider myself a WNBF and a IFPA pro. so i guess i am now a IFPA pro.

rdtrantham
02-22-2010, 09:07 AM
as of this morning weight is holding still around 200lbs, last week got up to 202,but had a long weekend in the mountains of nc, did not each as much so maybe thats the cause of he weight loss. i still feel pretty good, i seam to be getting stronger in some lifts so i think i am making slow and steady progress.the only down fall is i may be over training at times, i stay sore alot. sometimes i need to listen to my body more , the fact is i love training!!!!!!!!!!!!!!!!

2-19-2010

chest
flat dumbells
3 warm up sets
4sets
90x12,100x9,110x6,100x9 super set w/dumbell flys 55xs12


incline dumbells
4sets
80x12,90x9,100x6,90x8 super set w/incline dumbell flys50x15

decline barbell
4sets
185x12,205x10,225x8,225x8 superset flat dumbell flys 65x6

incline hammer strenght
4sets
225x10,245x8,275x6 superset cables crossovers x10,275x6 superset cable crossovers x10

flat dumbell flys
2 sets
65x10,70x8

flat cybex machine
4sets
12 reps

cardio
7minutes intense cardio (stepper)
18 minutes treadmill

10 minutes abs



2-20-2010
quick workout (trip to mountains)

one arm rope pressdowns
2 warm up sets
4sets
12,12,10,8

0ne carm cabel curls
2 warm up sets
4sets
12,12,10,8

behind head cable press
4sets
12,12,10,8

barbell curls
5sets
70x12,90x12,110x10,110x10,90x12


lying barbell press
4sets
12,12,10,8

cybex machine different setting
setting 1 12reps
setting 1 6reps
setting 2 12reps
setting 2 6reps
setting 3 12reps
setting 3 6reps

weighted dips
60lbs 4setsx12

preacher curl
2sets
set 1 12 reps superset dumbell curls x10
set 2 (same)


calves
seated
10 sets
reps were 20,20,15,15,10,10.10,15,20,40

cardio
23 imnutes treadmill

NATURAL-1987
02-22-2010, 01:30 PM
Thanks for the response. I hear different things, you know how it is, hear one thing one person different from another sort of thing. Your skin looks crazy tight and pretty thin in your profile pic. How heavy do you get off season in comparison to contest weight and how long do you diet for? Thanks in advance.

rdtrantham
02-23-2010, 09:05 AM
i usually get to around 215lbs aftennoon weight and usually i weight around 196-197 contest. i am talking pealed, i am very fortunate!!! i usually diet for about 17 to 20 weeeks , slow and steady !!!!

rdtrantham
02-23-2010, 09:06 AM
2-22-2010

weight still 200lbs morning

back (had really good workout!!!!!!)

close grips cable puuldown
2 warm up sets
4sets
12,10,6,6

close grip cable rows
4 sets
12,8,8,8

dumbell rows
2sets
150x10

wide grip pulldownas
1 set 15 reps

dumbell rows
2sets
150x10

wide grip pulldownas
1 set 15 reps

tbar ows
5sets
4platesx12, 5platesx10,6platesx7,6platesx7,6platesx7

deadlifts
4 sets
315x10,405x5,425x5,455x3

wide grip pull downs
4sets
12,10,10,10

23 minytes cardio (treadmill)

10 minutes abs

NATURAL-1987
02-23-2010, 03:02 PM
Its interesting hearing all the top Natural guys following the roughly 1 lbs/week type of contest prep. Seems to be the way to go. Thanks.

rdtrantham
02-24-2010, 10:51 AM
2-23-2010

weight still 200lbs morning

shoulders

barbell military press
3 warm up sets
5sets
140x12,160x9,180x6180x6140x10

dumbell press
2sets
65x12,80x6

aronald dumbell press
3sets
45x10,55x8,55x8

behind the neck press
135x12,155x10,165x6,165x6

one arm lat. raises
4sets
reps12,10,7,7

one arm machine lat. raises
3sets
reps 12,8,8

one arm front cable rasies
4sets
reps 12,10,6,6

cable up right rows
4sets
12,10,8,6

bent over lat. rasises
4sets
35x12,40x10,45x6,45x8

calves
standing 4sets
reps
20,20,18,15

seated calves supersetted w/donkey calf raises
5sets
15x,10x
15x,12x
15x,12x
15x,,15x
15x,15x

cardio
7 minutes stepper (intense)
16 miutes bike

rdtrantham
02-25-2010, 10:21 AM
2-24-2010

weight still 200lbs morning

legs
smith machine squats (feet close)
3 warm up sets
4sets
225x15,275x12,315x10,335x7

regular squats
5sets
230x15,280x10,320x7,320x7,230x20

leg press
4sets
reps 17,12,9,6

leg ext. fst-7 training (30sec. rest)
reps12,9,8,8,8,8,10

barbell lunges
2sets
80lbsx50,80lbsx110

one legged standing curls
4sets
15,12,8,6

one legged lying curls
4sets
15,12,8,6

seated leg curls fst-7 training (30sec rest)
reps 12,8,8,8,7,6,12

one legged lext ext (squeeze sets)
4sets
12,8,8,8

rdtrantham
02-26-2010, 02:46 PM
2-26-2010

weight 201lbs morning

today i went to the doctor, i worked out at a different gym, it was a good workout!!!! its always good to change it up from time to time..


chest
flat dumball
2 warm up sets
5sets
85x12,95x10,110x6,110x6,95x7 drop 55x12

incline dumbell
5sets
75x12,85x9,95x6,95x6,95x6 drop 55x10

hammer strenghth press
5sets
185x15,225x12,275x8,315x6,315x6 drop 225x9, drop 185x10 drop135x15

flat flys
4sets
55x12,65x10,75x6,75x6 drop 10 pushups

incline flys
4sets
50x12,60x10,70x6,70x6 drop 10 pushups

cable flys
4sets
15,12,8,8

incline barbell press
2sets
185x10,185x10

cardio
8 minutes stepper (intense)
17 minutes bike

10 minutes abs

rdtrantham
02-27-2010, 03:43 PM
2-27-2010
weight 200 morning

arms (triceps,biceps)

one arm rope press downs
2 warm up sets
4sets
reps 15,15,6,6

straight bar cable curls
2 warm up sets
4sets
reps 15,12,10,8

behind head cable presses
4sets
reps 15.15,12,10

dumbell curls
4sets
40x12,50x9,50x7 drop 40x8,50x6 drop 40x8

v-bar tricep press downs fst-7 training 30 sec rest
7 sets
reps 15,9,8,8,6,10,15

precher curls fst-7 training 30 sec rest
7 sets
reps 15,12,8,8,8,9,12

cable kick backs
4sets
reps 12,10,10,10

one arm machine precher curls
3 sets
reps
15,10,8

barbell curls
3sets
15,12,10

standing calves
10sets
reps 21,21,19,18,18,16,15,14,15,15 drop 8 drop 10

23 minutes walking on treadmill

turkish1530
02-27-2010, 05:11 PM
Hello David, I'm pretty new to the site and was wondering if you had a thread or website with pics of yourself.

I am pretty new to the natural bodybuilding world, I just earned my NGA natural pro card back in april 2009 (it was my 2nd natural show I competed in- the first 1 was the NPC natural ohio) and am trying to find out which road I should take next when I compete in 2011. I was thinking about trying to earn my natural pro card in some other organziations but would like to be able to compete as a pro in several organizations rather than being held by only one. (For example the WNBF will only let u compete in their shows- or so I heard.) Wondering what advice you would be willing to give on the matter. Thank you.

rdtrantham
03-01-2010, 02:00 PM
for years i was with the WNBF, last year i went or competed in the IFPA. i think it was a great move, you can compete any where you like. i personally like that i don't like being restricted to one organization. i did a NPC show for the first time and one the show, so now i would like to compete in the npc some! if you have your pro car in the NGA (like my wife) you can compete in the IFPA and probably some other organizations. i really don't have a web site but me and my wife can be seen on this web site or supplement sponsor. www.atlargenutrition.com

rdtrantham
03-02-2010, 09:18 AM
march 01 2010

morning weight 201

back

hammer strength lat. machine
2 warm up sets
4sets
15,15,6,6 drop 10

close grip cable pulldown
4sets
15,15,6,6 drop 10

t-bar rows
5sets
4platesx15,5platesx10,6platesx7,6platesx7,6platesx 7 drop 3plates x10

close grip cable rows
4sets
150x15,200x6,150x15,200x6 drop 150x8

dumbell rows
4 sets
150x10,150x10,150x10,102x25

deadlifts
2sets
230x10, 320x20

wide grip pull downs
4sets
150x8 (all sets)

cardio
11 minutes intense stepper
14 mintes bike

10 minutes abs

rdtrantham
03-03-2010, 09:28 AM
march 02 2010

morning weight 200

shoulders
barbell military press
3 warm up sets
5sets
140x15,140x15,170x8,185x5,185x5

dumbell press
5sets
65x15,65x15,80x6,80x6,80x6

barbell upright rows
4sets
95x15,95x15,135x7,135x7

barbell laterial raises
4sets
70x15,70x15,100x10,110x6

side laterials
7sets (fst-7 training 30sec rest)
12,10,9,8,8,6,10

alternated dumbell bent over side laterials with dumbell shrugs
4sets
bent over x10 shrugsx20
bent over x10 shrugsx20
bent over x10 shrugsx15
bent over x10 shrugsx20

calves
seated
10sets
36,25,20,14,14,14,10,14,20,25

cardio 23 minutes walking treadmill

rdtrantham
03-04-2010, 09:07 AM
march 03 2010

morning weight 200

LEGS

SQUATS
3 SETS WARM UP
4SETS
225X15, 285 X12, 315 X6 315X6

SMITH MACHINE SQUATS (CLOSE STANCE)
6SETS
225X15,225X15,285X12,285X12,315X9,335X6

LEG PRESS
7SETS (FST-7 TRAINING 30 SEC REST)
REPS 15,12,10,10,9,9,8

LEG PRESS
SETS
16PLATESX9, 18PLATESX6

LEG EXT.
4SETS
15,10,10,8

LYING LEG CURLS
5SETS
15,10,7,6,6

DUMBELL STIFF LEGS
85X15,95X15,105X12,115X12

BARBELL LUNGES
90X50 REPS
110X50 REPS

ONE LEGGED STANDING CURLS
3SETS
12,8,8

rdtrantham
03-08-2010, 09:34 AM
friday march 5 and sat march 6 workouts

weight this morning 202

friday CHEST

flat dumbell
3 warm up sets
4sets
90x12,100x9,110x5,110x5

incline dumbell
4sets
80x12,90x8,100x5,100x5

2 high rep sets
flat dumbell 70x20
incline dumbell 65x20

hammer strenght incline press
4sets
225x12,275x6,275x6,225x10

flat dumbell flys
3sets
60x10,70x7,70x7

incline dumbell flys
3sets
50x10,65x6,65x6

cable flys
4sets
x12,x10,x8,x15

23 minutes cardio walking treamill

10 minutes abs

SAT. ARMS<CALVES

triceps
one arm rope pressdowns
3 warm up sets (elbows really sore)
4sets
x15,x10,x7,x7

v-bar pressdowns
4sets
15,12,10,8

seated dips
2sets
15,10

cable kickbacks
2sets
12,12

lying barbell skull crushers
4sets
10,10,10,10

biceps
dumbell curls
2 warm up sets
3 sets
40x12,50x8,55x8

cybex preacher curl machine (3 settings)
setting 1 reps 15,8
setting 2 reps 15,8
setting 3 reps 15,8

final set (triple drop set, setting 1,2,3 ( reps10,10,10)

barbell curls
5sets
85x12,105x10,125x6,105x10,85x12

one arm preacher curls
4sets
10,10,8,6

calves
seated 4sets
reps 40,20,20,18

standing
5sets
20,8,20,8,18

cardio stepper 7 minutes intense, 17 minutes bike

rdtrantham
03-09-2010, 12:55 PM
weight most since last middle part of last year. (morning weight 202)
i still seem to be getting stronger on certain body parts and movement, even though my weight is going up very slowly.

back
close grip pull downs
2 warm up sets 20 reps
4sets
15,12,9,7

close grip cable rows
4sets
180x12,180x12,200x8,200x8 drop 150x8

dumbell rows
4sets
150x10 (all 4 sets)

deadlifts
4sets
315x5,405x5,455x4,405x6

t-bar rows
5sets
3platesx15,4platesx12,5platesx8,6platesx5.5platesx 8

wide lat. pull downs (fst-7 trainind 30 sec rest)
120x15,140x11,160x8,180x5,160x7,130x10,110x15

24 minutes cardio walking

15 minutes abs

rdtrantham
03-10-2010, 01:00 PM
weight this morning 199 , hope its just water. started feel really tired last night after my workout. this morning still tired and have a little sore throat. thats just great because i have legs tonight , so we will see how good of a workout i will have!!!!!!!!!!!!

tuesday march 9 2010
shoulders
dumbell press
2 warm up sets
5 sets
75x12,80x8,90x6,90x6,75x10

barbell press
140x15,140x12,175x6,175x6,125x20

upright barbell rows
3 sets
95x15,115x12,135x7

upright rows cable
3 set
repsx15,x12,x8

cable front rasies
4sets
x15,x12x,x10,x6

dumbell side laterials (one arm at time)
4sets
40x12,45x10,50x7,50x6

machine side lat. (one arm ar time)
3sets
x15,x12,x8

machine dumbell press (feel , burnout sets)
2sets
x15,x12

calves
seated
1st set x30
2nd set seated drop to donkey x15,x12
3rd same
4th same
5th same
6th same
7th donkey x15
8th donkey drop set with seated x15,x6
9th same
10 same except reps x15,x12

cardio
stepper 7 minutes , bike 18 minutes

rdtrantham
03-11-2010, 11:05 AM
weight this morning 201

yesterdays leg workout was ok, i did not push myself the the extreme levels i do sometimes, due to not feel 100%, i still pushed myself but not to extrem levels. i have found out over the years if i am going to get sick its after legs.

legs
lying leg curl
2 warm up sets 15 reps
4sets
140x15,160x10,170x8,180x6 drop 120x10

standing leg curls
4sets
reps x15,x11,x8,x8

stiff legged deadlifts
4sets
225x15,275x12,315x8,335x7

seated leg curls
4sets
reps x15,x12x8,x8

squats 2 warm up sets to loosen knees
6 sets
225x15,275x12,315x7,315x7,275x10,225x15

hack squats
4sets
135x20,225xs12,275x8,275x8

leg ext
5sets
reps x15,x12,x10,x8,x8

box squats
185x20
225x12 superset barbell walking lunges 70lbsx25
275x10 superset barbell walking lunges 70lbsx50

rdtrantham
03-13-2010, 07:17 PM
Still been feeling a little under the weather, some sinus suff going on. I have not missed a workout!!!!! I may have not have had the go get them intensity but i ipressed on and have actually had some productive workouts.

Friday march 12 (morning weight (201)

chest
incline dumbell press
3 warm up sets (really tight)
4sets
90x12,100x7,100x6,85x10

incline barbell
185x12,225x7,225x7,185x12

incline press (machine)
225x12,245x10,275x6,275x6,225x12

flat dumbell
90x10 (4sets)

flat fly
55x12,65x9,75x6,75x6

cable flys superset with incline barbell
x12,superset 135x12 (4sets)

25 minutes moderate walking
10 minutes abs

sat march 13 2010 morn. Weight (201)

biceps and triceps (elbows really,really tendor)

dumbell curls
3 warm up sets
40x12,50x10,55x8,55x8

one arm rope press downs
2 warm up sets
4sets
reps
15,15,6,6

barbell curls
95x15,115x10,125x8,125x8,115x10

behind head press (cable machine)
4sets
15,10,8,8

one arm preacher curls (machine)
5ets
reps 15,12,10,8,8

tricep pressdowns
4sets
reps
15,10,6,6

preacher curls
4sets
15,10,6,6

dips
3 sets (25 reps)

barbell curl burn out 25 reps

calves

donkey calf rasies
5 sets super seted with body weight x 25

leg press machine
4 sets super setted with bodyweight x 20

20 minutes walking treadmill 6 minutes bike

rdtrantham
03-16-2010, 10:01 AM
weight this morning 201


back
wide lat. pull downs
2 warm up sets
140x15,160x12,180x9,200x5

t-bar rows
3platesx15,4platesx15,5platesx12,6platesx8,6.5plat esx5

wide lat. pull downs
140x12

close grip cable rows
160x15,200x8,200x8,180x10

wide lat. pull downs
160x8

dumbell rows
105x15,150x12,150x12,150x12

wide lat. pull downs
140x10

close grip cable pull downs
140x12,160x9,180x5,160x8

wide lat. pull downs (machine)
2sets
x12

pull ups
4sets x7

24 minutes walking cardio
10 minutes abs