V-Man Journal

[V-Man]

My name is Vito and I just turned 49 so I thought I would start another journal. I'm 5-9, weigh about 173.

I started lifting a while back around 12 years ago after having a heart condition called cardiomyopathy and a having a pacemaker and defibrillator put in.

I started working three years with a trainer whose also a bodybuilder who has taught me a lot. He has motivated and inspired me.

During the past three years I had three surgeries. One was to replace the pacemaker, another to replace the defibrillator and another to fix some wiring.

Last November I suffered neck and arm pain from an impingement in C 5-6-7 which effected my left arm causing it to become weak and atrophy. I tried a steroid, physical therapy, epidural pain shot, chiropractor and nothing worked. Then a couple weeks the problem seemed to resolve itself on its own. I still have some finger numbness but I can deal with that.

So now I'm trying to get back into the game so I thought I would start a journal. My numbers won't be very impressive for a while but its not about how much I can lift. I want to compete one day for two reasons. First I never was good at any sport and want to succeed at something and earn my first trophy. Second I would like to inspire other people who have medical problems or handicaps to get into shape. Bodybuilding is not just for the genetically gifted but for its for everyone.

Someone told me once that a bodybuilder was anyone who was attempting to improve their physique, not just people who wear tiny trunks, get oiled and step on stage.

But to get to the point of competing I have a lot of work ahead. So far I have not applied myself to the level I need to reach that goal . I train all out but my nutrition is lacking and I know what I do outside the gym is import. I know I'm going to have to dig deep if I ever want to get there. It's been a dream for a long time now.

Thanks to all of you for your help and support.

[V-Man]

Where I started and now.

[V-Man]

You can see my left arm shrunk. Will have to catch up the best I can. There might be some permanent nerve damage. Gonna do arms twice a week to see if they can catch. I have to start eating right and getting in enough protein.

My supplements are whey protein powder, multi vitamin, glutamine, amino acids, CLA. I also got Ultimate Nutrition Testostro Gro to see if I can boost my test level.

I can't talk too many extreme supplements on account of the prescription drugs I take and my heart arrythmias.

[V-Man]

Had the day off. I did chest in the morning. Cleaned my friends gym that I train at. Then did quads.

Chest
Incline Smith 95x15, 135x20, 155x15, 175x12, 175x11 drop 135x10

Hammer Strength Flat Bench 155x12, 180x12, 180x12, 180x11 drop 135x6

Pec Deck Flyes 90x15, 90x17, 90x17, 90x15 drop 65x8

Quads
Squats 135x15, 225x12, 245x11

Leg Press (45's) 8 plates x15, 10 plates x18, 12 plates x15, 14 plates x13

Leg Extensions
75x15, 87.5 x12, 87.5x12, 87.5x12 drop 62.5x6, 87.5x 10 drop 63.5x4

Back Day Tomorrow

[HeavyDutyGuy]

Welcome to the Forum! Keep up the good work.

[supbro!]

Kudos my man, stay strong!

[Hammerfit]

Where I started and now.

Awesome transformation and welcome to the forum. Need any help just holla.

[V-Man]

Thanks Hammerfit, sup bro & heavy duty for the support. Vito

[V-Man]

Today was a full back day with my trainer at his gym. My lats are something I really need to work on both in terms of width and thickness but I will get there.

At lunch I went to the fitness center at hospital where I work during lunch time and did some hams (see below) then showered and ate all in 45 minutes.

Tuesday, June 14, 2011
BACK

Lat Pull Down 90x15, 110x15, 130x18, 150x10 drop 100x5

Low Cable Rows 120x12, 120x15, 120x15, 120x13

Life Fitness Machine Row 125x12, 125x14, 125x14

Single Arm Cable Rows 60x12, 70x15, 70x15

Cable Pull Downs Cobras 55x15, 65x13, 65x15

Cybex Pull Over 70x15, 80x12, 80x12 drop 60x6

HAMSTRINGS
I'm doing hams twice a weak cause that also is a weak area. Today I did high rep later in the week I will do a heavy workout.

Seated Leg Curl 80x22, 90x20, 90x20 90x18 drop 70x10

Single Leg Curls 25x20, 35x20, 35x20, 35x16

[Rick Prince]

Welcome to the best Masters Forum on the net.
It is good to have you here posting your training log.
I like the back training exercises and the order they fell in the workout.

[V-Man]

Thanks Rick. 6 months ago this same workout had pull ups in the beginning. But with my one weak arm I can't do them yet. When I try my body shifts to the right which is my strong arm. I have started doing them on an assist machine so I can dial in some weight under my knees. Hopefully I will get back to them soon if not I have to work around it.
Pull overs I haven't done in 6 months so I'm back to doing those which I am happy about. Like I said I need to definitely get some width and thickness.

[masterschamp]

Good to have you here.......good luck on your journey.

Keith

[JoeB8962]

Welcome V-Man..glad to have you here!

[V-Man]

Wednesday, June 15, 2011

Today I did arms. This is my weakest body part at the moment due to the last six months when I had neck pain and left arm numbness due to a cervical spine problem. The left arm atrophied a bit especially in the tricep area. Time will tell if it bounces back or not. If not I still go forward. I'm not trying to earn a pro card. lol Just trying to look my best and give it a try and hopefully place well.

THIS WAS A SUPERSET.

BICEPS
Fixed Barbell Curls 40x12, 40x15, 50x12, 60x10 drop 40x8
Alt DB Curls 20x15, 25x15, 30x14, 35x11
Overhead Cable Curls 30x12, 35X14, 35X13, 35X10

TRICEPS
Close Grip Bench 65x15, 75x15, 80x13, 80x9 drop 65x8
Skull Crushers 30x15, 40x13, 50x8, 40x10
V-Bar Press Downs 65x18. 75x15, 80x15, 85x15

LUNCH TIME - I DID CALVES.

CALVES
Life Fitness Calf Ext. 70x25, 90x21, 100x20, 100x19
Seated Calf Raise 45x20, 70x20, 90x20, 90x20 drop 45x15

Tomorrow is hamstrings and shoulders.

Might not get a workout in Friday. Going to Jr. Nationals to cheer on a best friend Yeny Martinez who is doing Figure Class A.

[V-Man]

Here is my best friend Yeny Martinez. She's my trainers girlfriend and quickly became my friend. She is a wonderful caring person. I know that when I die a girl like her will be waiting for me in heaven.

She got 3rd in the Jr. USA's and will be doing Jr. Nationals. Friday night is fabulous Female Friday. So I will be there to cheer her on. This will be the first time I ever see her compete.

[V-Man]

I'm not good at posting photos. To see more larger photos of her go to the contest picture section and search competitor name.

[Hammerfit]

Wednesday, June 15, 2011

Today I did arms. This is my weakest body part at the moment due to the last six months when I had neck pain and left arm numbness due to a cervical spine problem. The left arm atrophied a bit especially in the tricep area. Time will tell if it bounces back or not. If not I still go forward. I'm not trying to earn a pro card. lol Just trying to look my best and give it a try and hopefully place well.

THIS WAS A SUPERSET.

BICEPS
Fixed Barbell Curls 40x12, 40x15, 50x12, 60x10 drop 40x8
Alt DB Curls 20x15, 25x15, 30x14, 35x11
Overhead Cable Curls 30x12, 35X14, 35X13, 35X10

TRICEPS
Close Grip Bench 65x15, 75x15, 80x13, 80x9 drop 65x8
Skull Crushers 30x15, 40x13, 50x8, 40x10
V-Bar Press Downs 65x18. 75x15, 80x15, 85x15

LUNCH TIME - I DID CALVES.

CALVES
Life Fitness Calf Ext. 70x25, 90x21, 100x20, 100x19
Seated Calf Raise 45x20, 70x20, 90x20, 90x20 drop 45x15

Tomorrow is hamstrings and shoulders.

Might not get a workout in Friday. Going to Jr. Nationals to cheer on a best friend Yeny Martinez who is doing Figure Class A.

Great arm day...love the drops! Have fun at the J Nats. Keep us posted as to results.

[V-Man]

Thursday, June 16, 2011

HAMSTRINGS
Lying Leg Curls 100x15, 150x15, 200x14, 200x13, 150x13

Seated Hamstring Curls 90x15, 110x15, 110x15, 110x15

Single Leg Curls 35x15, 40x15, 40x15, 40x15

SHOULDERS
Lateral Raises 15x15, 20x15, 25x15, 25x15

HS SHoulder Press 80x15, 100x15, 120x15, 120x15

Rear Delt Cable 60x15, 60x15, 75x15, 75x14

No lunch workout today had to go to the bank to get money for tomorrow.

TRAPS
Did barbell shrugs at home 4 sets,

[V-Man]

Friday, June 17, 2011

Sorry no workout. Had to get to work early then head over the Jr Nationals. My friend Yeny was second call out in Figure Class A. Hoping for top 5 for her. She deserves it.

I looked good in the mirror this morning. My measuremnts from when I did them on April 24 have gone up. I'm not fixating over numbers I just wanted to see if I had an improvement and I did.

My main obstacle is nutrition and getting enough protein in me.

Talk to you later on.

[V-Man]

Saturday, June 18, 2011

On weekends I donlt have an offical workouts, I take care of my 84 yr old mother so the weekends are full of running around, errands, shopping, cleaning house and laundry. But I do have some equipment in the basement. a rack, bench, bar, plates and DB.

So I did do some arms and traps.

My friend Yeny did not make the top 5. I'm disappointed I know she worked hard. They say as long as you put your best effort into it the placing doesn't matter but I would think it hurts. I don't know I never experienced it yet before. If anyone has any thoughts chime in.

[V-Man]

Monday, June 20, 2011

Went to my trainers gym to do chest. Well when I opened the door he was waiting for me to train chest together. He was pumped from seeing the Jr. Nationals and wants to make a comeback. I know he will do well just has to avoid injury.

Well anyway his motivation and mine led to an awesome workout. His workout was a little different and his weights are way higher then what I can lift but we spotted each other and we both got a good workout in.

CHEST
Pec Dec Flyes warm up 75x20, 72x20
Incline Smith Press 95x20, 135x15, 145x12, 175x10, 175x10 drop 135x11
HS Bench Press 135x15, 185x15, 205x12 drop 135x8, 185x12
Pec Dec Flyes 90x15, 105x12 drop 75x8, 90x15, 90x12

Did pull ups and some cobra pull downs for my lats at lunch time.

Did rear delt and traps at home in the basement.

[V-Man]

Yeny Martinez = Jr. Nationals 2011 = 6th Place Figure A

She should of been top 5 but that's the way it goes.

Yeny is my trainers girlfriend. Both of them are like best friends to me.

[mkris7]

WELCOME!! Glad to have you here with us!

[mkris7]

Someone told me once that a bodybuilder was anyone who was attempting to improve their physique, not just people who wear tiny trunks, get oiled and step on stage.

Your right. I remember Joe Wieder saying that bodybuilding is for anyone who wants to change their body through the use of weight training. He said this many years ago and it still stands true. Your the true artist that will build, sculpt and shape your physique the way you envision it. Train hard-BLESSINGS!

[KevinCouch]

Welcome V-Man! Glad to have you here. You're workouts look intense keep up the great workout. Your before and after pics are amazing!

Kevin

[V-Man]

Tuesday, June 21, 2011

No morning workout had to take my mother to the doctor.

At lunch time I went to the gym at work to do hams.

HAMSTRINGS
Seated Leg Curls 70x25, 90x17, 110x15, 110x15 drop 80x12
Single Leg Curls 25x20, 35x15, 40x15, 40x15

Going to do bi's and tri's after dinner in the basement gym. Tomorrow is back day. Gonna grow some wings and get me a wide back. Gonna pull and row my ass off.

[V-Man]

Kevin,

Thanks for the warm welcome. I appreciate it. Great physique you got. Got luck in the welters at Masters Nationals.

[V-Man]

Your right. I remember Joe Wieder saying that bodybuilding is for anyone who wants to change their body through the use of weight training. He said this many years ago and it still stands true. Your the true artist that will build, sculpt and shape your physique the way you envision it. Train hard-BLESSINGS!


MKris. I stole that line I think from a Bill Phillips book. lol

[V-Man]

MONDAY, JUNE 22, 2011

BACK
Lat Pull Downs 87.5x15, 112.5x15, 125x15, 137.5x15
Low Cable Rows 90x15, 110x15, 120x15, 120x15, 120x12
Close Grip Pull Downs 80x15, 90x15, 100x15, 100x15
Cybex Rows 90x15, 110x15, 110x13, 110x13
Pull Overs 70x15, 80x15, 80x15
Hyper Extensions 10, 11, 11

CALVES

Smith Machine Standing Calf Raises 135x20, 135x20, 135x20, 135x20
Seated Calf Raises 70x18, 90x15, 90x11
Life Fitness Calf Raise 90x22, 95x22, 100x22

[V-Man]

FRIDAY, JUNE 24, 2011

SHOULDERS

Smith Machine Presses 95x15, 115x15, 135x14
DB Shoulder Presses still cannot do causes me pain 15x15, 20x12, 25x12
Cable Upright Rows 55x15, 65x15, 70x14, 70x15
Lateral Raises 15x15, 20x15, 25x14, 25x12 drop 15x8
Rear Delt cable 20x15, 25x15, 25x15

[V-Man]

MONDAY, JUNE 27, 2011

BICEPS
45# Straight Bar Curls 45x15, 55x15, 60x15, 60x12 drop 45x6
Incline DB Curls 20x15, 25x12, 30x12
hammer Curls 20x15, 25x15, 25x12
Overhead Cable Curls 30x12, 35x12, 35x12

TRICEPS
Close Grip bench 65x15, 75x15, 85x15, 95x8 drop 65x12
Tricep French Curl 25x15, 30x15, 40x12
V Bar Press Down 65x15, 75x15, 80x15

TRAPS
Hammer Strength Shrugs 45 side x 23, 45 side x 23

[masterschamp]

Good work.........keep it going.


Keith

[Hammerfit]

MONDAY, JUNE 27, 2011

BICEPS
45# Straight Bar Curls 45x15, 55x15, 60x15, 60x12 drop 45x6
Incline DB Curls 20x15, 25x12, 30x12
hammer Curls 20x15, 25x15, 25x12
Overhead Cable Curls 30x12, 35x12, 35x12

TRICEPS
Close Grip bench 65x15, 75x15, 85x15, 95x8 drop 65x12
Tricep French Curl 25x15, 30x15, 40x12
V Bar Press Down 65x15, 75x15, 80x15

TRAPS
Hammer Strength Shrugs 45 side x 23, 45 side x 23

Great arm routine.....especially the drops

[V-Man]

Thanks Hammer and thanks for the advice. I appreciate it,

[V-Man]

TUESDAY, JUNE 29, 2011

QUADS
BB Squats 135x15, 185x15, 225x12, 225x13
Cybex Leg Press 360x15, 450x15, 540x15, 630x13, 630x12 drop 450x8
LF Leg Extension 120x12, 135x10, 135x12, 135x11 drop 90x6

HAMS at Lunch time. Hamstrings that is not ham sandwich.
Sorry lost sheet

At home did some abs and traps.

Tomorrow chest and triceps.

[V-Man]

WEDNESDAY, JUNE 29, 2011

Had big plans for today to to do chest and triceps. But had someone call in sick at work and had to go in early. It took the wind out of my sails and I was not motivated to train cause I was so pissed. I know I shouldnt let nothing interfere with workouts. Not much of a chest workout.

CHEST

Pec Deck Flyes warm up 60x15, 75x15
Incline Smith 135x15, 135x15, 185x12, 185x10
Hammer Strength Bench 135x15, 155x15, 155x15
Cable Crossovers 45x15, 45x15, 50x15

[V-Man]

Thursday, June 30, 2011

HAMS/SHOULDERS

Lying Leg Curls 100x15, 150x15, 200x11, 200x12
Seated Leg Curls 90x15, 100x15, 110x15, 115x13
Standing Leg Curls 25x15, 30x14, 35x14, 35x12

Smith Shoulder Press 115x15, 135x15, 135x15, 135x14
DB Lateral Raises 15x15, 20x15, 25x15, 25x15
Cable Upright Rows 55x15, 60x15, 65x15
DB Rear Delt 20x15, 25x15, 25x15

Tomorrow is back day. Might get to train together with my trainer. When this happens real good things happen. Its like a rivalry. I can never lift as much as he does but its motivating and it pushes me a lot.

[V-Man]

Thursday, June 30, 2011

HAMSTRINGS
Lying Leg Curls 100x15, 150x15, 200x11, 200x12
Seated Leg Curls 90x15, 100x15, 110x15, 115x14
Standing Leg Curls 25x15, 30x14, 35x14, 35x12

SHOULDERS
Smith Shoulder Press 115x15, 135x15, 135x15, 135x15
DB Lateral Raises 15x15, 20x15, 25x15, 25x15

Friday, July 1, 2011

BACK
Lat Pull Downs 75x15, 112.5x15, 137x13, 150x11
Cybex Rows 110x15, 135x15, 135x12, 135x13
Universal T Bar Rows 70x14, 80x16, 90x16, 105x15, 105x13
Rev Grip Pull Downs 70x14, 80x13, 80x14 drop 50x8
Machine Pull Overs 80x12, 80x12, 80x12
Hyperextensions 10, 10


Saturday, July 2, 2011

BICEPS
BB Curls 35x15, 45x15, 55x12
Alt DB Curls 20x15, 25x15, 30x12, 30x12
Overhead Bicep Curls 30x15, 40x15, 40x13

TRICEPS
Close Grip Bench 65x15, 75x15, 90x12, 90x12
Body Masters Tricep Ext 30x15, 60x14, 70x15, 70x14
V Bar Press Down 90x11, 90x10, 80x12, 80x12 drop 40x12


MONDAY, July 4, 2011

QUADS
Squats 135x15, 185x15, 225x15, 275x10, 245x13
Cybex Leg Press 360x15, 500x15, 630x14, 720zx10, 540x15
Leg Extensions 120x12, 135x11, 135x11, 135x10 drop 90x6


TUESDAY, July 5, 2011

BACK
Pull Downs 90x15, 120x15, 140x15, 150x16
Flex Leverage Rows 55x15, 75x18, 90x18, 90x18
Universal T Bar Rows 70x15, 90x18, 105x18, 105x15 drop 80x10
Reverse Grip Pul Downs 100x15, 100x14, 100x13, 100x16 drop 100x7
Straight Arm Pull Downs 60x16, 70x16, 75x13, 75x14

[V-Man]

Sorry everyone I have not quit or dropped off the planet. My mom was in the hospital over the weekend. And this coming weekend we have this big Italian Feast in our town that I am on the committee for so its been busy. Next week everything will be back to normal.

[V-Man]

On the workout front things have been going good. I plan on doing an assessment Aug. 15th and take some photos. Hope everyone is doing well. Sorry I have'nt chimed in on anyone else but next week things will be back to normal.

[Mac]

Keep it up Vito! That's an awesome transformation you had.

[rcp1936]

Man you are to be praised without any reservations

12 years with a pacemaker/etc--working full time-- taking care of a house and your mother --working out like you do and last but certainly far from least having the great build you possess--you have to be a poster boy for what can be done even when being thrown a curve by ones' genetics

[V-Man]

Mac and rcp thanks for the compliments. I will PM you both.

[V-Man]

RCP I cant PM you but thanks for the compliment. It truly means a lot to me.

It isn't easy for me and I'm messed up a lot of the time with depression due to my circumstances but I try hard.

My mother is my responsibility. Its hard. I wish I could just go out some time but I'm stuck at home. Haven't had a vacation in like 15 years. Last movie I saw was Titanic.

But I know one day when I die God has a place for me all ready and I will get my reward. Like he says anything you do in my name, your reward will be great in heaven.

Thninking of going on some depression medication but too chicken to talk to the doctor.

[Tim Wescott]

Very inspiring Vito.and quite the transformation!!

I hope your mom is OK too.

Keep pumping bro!

[V-Man]

Thanks Tim I appreciate it. By the looks of your physique you should do great at Masters Nationals. I wish you all the best with it and enjoy.

[V-Man]

This weekend we have this big Italian Festival in honor of Our Lady of Mt. Carmel. I'm on the committee so I am working there this week. We have a nine night Novena then this Thursday through Sunday we have a carnival, food vendors and entertainment. Then this last Sunday we have an outdoor Mass and big street procession with the statue through the streets.

Needless to say no healthy food. I ate a lot of bruschetta last year but there not gonna be there this week. I will be relying on my protein drinks.

Its grueling I am not good with outdoor physical work I cant wait to get back to my air conditioned office. I got home today totally dehydrated, drank a ton, then ate and had some protein drinks.

A few more days then things will be back to normal.

[mkris7]

Keep those protein drinks coming!

I like to mix a scoop of protein in my Quaker Oats (easy to transport) for easy access to a clean meal when my routine is disrupted.

[V-Man]

Friday July 8, 2011

CHEST
Pec Deck warm up 60x15, 75x15
Smith Incline Bench 135x18, 160x18, 185x14, 185x10, 155x8
Hammer Strength Bench 185x13, 185x14, 205x12 drop 155x8, 205x10 drop 155x8, 135x18
Pec Deck Flyes 105x15, 105x13, 95x15, 95x12 drop 75x10

HAMSTRINGS
Lying Leg Curls 100x15, 140x16, 180x15, 200x15 170x15 drop 140x5
Seated Leg Curls 100x18, 120x16, 120x18, 120x15 drop 80x10, 100x20
Single Leg Curls 50x13, 50x13

[V-Man]

Monday, July 11, 2011

Had a workout with Dan my trainer. Great experience.

BACK

Lat Pull Down 100x15, 125x11, 137x11, 137x12 drop 100x8 drop 60x6
T-Bar Rows 75x15, 90x18, 90x16, 115x15 drop 45x6, 90x15
Close Grip Pull Down 100x15, 120x12, 100x14, 100x12 drop 60x8
Single Arm Low Rows 35x15, 35x15, 35x15

Tuesday, July 12, 2011

Did biceps and triceps but did not write down.

[V-Man]

Wednesday, July 13, 2011

QUADS

Barbell Squats 135x15, 185x15, 225x15, 245x13
Vertical Leg Press 230x15, 320x15, 410x14, 410x13
BodyMasters Angled Leg Press 180x20, 180x20
Cybex Leg Extensions 75x12, 75x12, 75x12, 75x10 drop 50x5

[V-Man]

Well I tried to update the best I could. I did not disappear in case some of you were wondering, had a lot going on at the Church. Now things are settling down again and my body is getting replenished again. Now its full speed ahead toward a 2011 competition.

I will do an assessment in mid August and will post pictures.

[V-Man]

This is my trainer Dan. He's a great guy. Started out as my trainer then we developed a friendship. I really want to compete and follow in his foot steps at least once. I never was good at any sports so getting a trophy is a big deal for me. He always motivates me and he's my inspiration. My only concern is he has very high expectations on how I should look and will never let me get on stage unless I am at 100 percent. I understand what he means but am worried cause at my age its hard and time is ticking and I have this heart problem that couild come up again at any time and end my weight training for good. But I am trying real hard cause I want to make him proud. This sport means a lot to me and is very important in my life. I just have to stay on track and commit totally to this lifestyle.

[Hammerfit]

This is my trainer Dan. He's a great guy. Started out as my trainer then we developed a friendship. I really want to compete and follow in his foot steps at least once. I never was good at any sports so getting a trophy is a big deal for me. He always motivates me and he's my inspiration. My only concern is he has very high expectations on how I should look and will never let me get on stage unless I am at 100 percent. I understand what he means but am worried cause at my age its hard and time is ticking and I have this heart problem that couild come up again at any time and end my weight training for good. But I am trying real hard cause I want to make him proud. This sport means a lot to me and is very important in my life. I just have to stay on track and commit totally to this lifestyle.

I think you trainer is right if he is saying not to get on stage until you are ready. But it really depends on what "you" want as far as competing regarding of being 100% ready. I mean who really is ever 100%? Maybe Jay Cutler? If you want to compete just to have fun and be able to enjoy this sport then I say go for it when you are ready.

That being said this is a lifestyle and if you are committed, and do ALL the things that your trainer has instructed you to do, you will be ready when the time comes. It's refreshing to hear someone say they are actually listening to their trainer and not second guessing their advice. Keep going strong, you will get there sooner than you think.

[V-Man]

Thursday, July 14, 2011

HAMSTRINGS
LYING LEG CURLS 130X15, 150X15, 180X15, 190X14
SEATED LEG CURLS 90X15, 110X15, 115X15, 115X15 DROP 90X10
SINGLE LEG CURLS 40X15, 40X15, 40X14, 40X15

[V-Man]

FRIDAY, JULY 15, 2011 - SHOULDERS

Lateral Raises 15x15, 20x15, 25x15, 25x15
Bodymasters Shoulder Press 90x15, 120x15, 120x13, 120x12
Front Raise 15x15, 20x13, 20x13, 15x13
Upright Cable Rows 50x15, 60x14, 60x14, 60x15
Rear Delt Overhead Cable 20x12, 25x15, 25x13
BB Shrugs 135x15, 135x15, 135x15

[V-Man]

MONDAY, JULY 18, 2011 - BACK

I usually train in the mornings but had to work early so this workout was at 6:30 PM when I am usually wiped out. But did pretty good

Lat Pull Downs 100x15, 125x15, 150x14, 150x10 drop 100x8
Low Rows 100x14, 120x16, 130x12, 130x11 drop 80x8
T-Bar Rows 90x15, 115x15, 115x15 drop 90x10
One Arm Flex Rows 30x14, 30x15, 30x15, 30x17
Parallel Grip Pull Downs 100x15, 100x15, 100x15, 100x13
Cybex Pull Overs 70x14, 80x15

[V-Man]

TUESDAY, JULY 19, 2011 - CHEST

Was gonna do quads. But issues at work had me distracted so putting off until tomorrow.

Pec Deck Flyes 60x15, 60x15, 75x15
Dumbell Press - First time having dome them in 7 months due to my neck and left arm issues. 30x15, 40x14, 40x12
Incline Smith Press 90x20, 120x18, 140x10, 140x10 drop 115x5 drop 90x5, 90x15
Flat Hammer Strngth press 130x14, 130x14, 130x15
Pec Deck Flyes 75x17, 75x16, 75x16 pause 75x6

[V-Man]

WEDNESDAY, JULY 20, 2011 - QUADS

Had my mind on having a good quad day and delivered. Didn't expect it but my trainer got changed and joined me. having him to train with definitely motivates me even more. I can never lift heavy like him but I try.

SQUATS 135X15, 185X18, 225X12, 275X12, 245X11
LEG PRESS 360X15, 540X16, 720X13, 810X10, 630X8, 540X12
LEG EXTENSIONS - 5 SETS FORGOT TO WRITE DOWN.

ANYWAY THIS WORKOUT HAD NEW HIGHS OF SQUATS FOR 275X12, AND LEG PRESS FOR 810 I DON'T THINK I EVER DID 9 PLATES A SIDE BEFORE. ONLY GOT 10 OF THEM I GOT THE SCARE FACTOR THOUGHT SOMETHING ON MY BODY WAS GONNA POP.

[V-Man]

Thursday, July 21, 2011 Bi's and Tri's

Straight Bar Curls 30x15, 40x15, 45x15, 50x14
DB Curls 25x12, 30x12, 30x12, 25x12
Icarian Bicep Curls 30x15, 40x14, 40x12

Close Grip Bench 50x18, 70x15, 80x15, 80x15
V Bar Press Downs 65x12, 75x15, 80x14, 80x15
Skull Crushers 30x15, 35x15, 40x12 bad form

[V-Man]

FRIDAY, JULY 22, 2011 HAMS, SHOULDERS

Trainer did not show up too tired from work.

Lying Leg Curls 100x15, 150x15, 200x12, 200x11
Seated Leg Curls 90x15, 110x15, 110x15, 95x15
Single Leg Curls 40x15, 40x15, 40x15, 40x15

Lateral Raises 15x15, 20x15, 25x12, 25x12
BodyMasters Shoulder Press 50x15, 60x15, 70x15
Cable Rear Delt 20x18, 30x15, 30x13
Upright Rows 60x15, 60x15, 60x15

[V-Man]

MONDAY, JULY 25, 2011 - BACK

Lat Pull Downs 100x15, 125x16, 150x15, 150x13 drop 100x10
T-Bar Rows 70x15, 95x16, 120x13 injury tweaked my back I think 25 pounds was too much of a jump for my age.
Rev Grip Pull Downs 50x16, 70x15, 80x16, 80x18
Flex Single Arm Curls 35x15, 40x13, 40x15
Parallel wide Grip Pull Downs 100x12, 112x16, 112x10 slip grip 112x2 biceps gone

[V-Man]

Why do people who are on contest diets think that's an excuse to treat people badly.

If I was on a contest diet I might be more edgey and snap at people from a short fuse but I don't think I could ever be rude to someone or unappreciative. Oh well.

[Mac]

Why do people who are on contest diets think that's an excuse to treat people badly.



You got in some good workouts there Vito.

Stay away from those people on contest diets. Not everyone who is dieting, is rude and treat people badly. I know people that stuff their face with bad food and are the same way. It's just the way some people are.

BTW, I am on a diet, but not for a contest.

[Hammerfit]

Why do people who are on contest diets think that's an excuse to treat people badly.

If I was on a contest diet I might be more edgey and snap at people from a short fuse but I don't think I could ever be rude to someone or unappreciative. Oh well.

A Holes are A Holes no matter what they eat

[axioma]

WEDNESDAY, JULY 20, 2011 - QUADS

Had my mind on having a good quad day and delivered. Didn't expect it but my trainer got changed and joined me. having him to train with definitely motivates me even more. I can never lift heavy like him but I try.

SQUATS 135X15, 185X18, 225X12, 275X12, 245X11
LEG PRESS 360X15, 540X16, 720X13, 810X10, 630X8, 540X12
LEG EXTENSIONS - 5 SETS FORGOT TO WRITE DOWN.

ANYWAY THIS WORKOUT HAD NEW HIGHS OF SQUATS FOR 275X12, AND LEG PRESS FOR 810 I DON'T THINK I EVER DID 9 PLATES A SIDE BEFORE. ONLY GOT 10 OF THEM I GOT THE SCARE FACTOR THOUGHT SOMETHING ON MY BODY WAS GONNA POP.

funny

[mkris7]

Why do people who are on contest diets think that's an excuse to treat people badly.

If I was on a contest diet I might be more edgey and snap at people from a short fuse but I don't think I could ever be rude to someone or unappreciative. Oh well.

When people are training for a show, dieting etc, they may experience not only agony from the drop in calories but sometimes, it can be a very emotional time with moods going up and down....That being said, I agree there is no excuse in treating people badly when dieting. It is all about personal responsibility and we should all strive for a higher standards as human beings.

I remember once years ago I snapped at my girlfriend for forgetting to cook my rice. I made a sarcastic remark and she put me in my place. I felt like a little child being scolded by his mother. I felt like a shit head and I deserved it.

I am glad she did that because it really made me see that "It was not a crisis"; actually 99% of what happens in life is not a crisis. Anyhow that was the only and last time. I agree, it is better to stay away with being that can not treat others with respect and dignity.