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richvanv
12-11-08, 9:03 pm
Well I started my journey on Nov 7th, since then I have put on 22 lbs and have gotten quite a bit stronger. Started at 183 now weighing 205. My only goals as of now are to get bigger and stronger. Shooting to get 315 bench and 405 squat by Jan, we will see what happens.

My diet is as follows:
6:00 am- 4 eggs and a banana
7:00 am- 1 cup oatmeal with 2 tbl spoons peanut butter and 1 teaspoon of flax seed oil
8 oz milk
9:30 am- apple and EAS protein bar
11:30 am- 1.5 cups cottage cheese with peaches or pineapple, half a pack of rice cakes
1:30 pm- 6 oz of turkey, half pack of rice cakes
3:30 pm- Ham and Turkey Sandwhich with whole wheat
6:00 pm- Post workout whey shake
7:00 pm- Dinner, whatever Momma makes, always healthy and high in protein.
9:30 pm- Whey/Casein Shake

My Supplements:
Animal Pak
Animal Pump
Animal M-Stak
Animal Nitro
ZMA Pro
Protein-whatever the gym has on special when I run out.
Waiting on Animal Test to arrive

My Split:
Monday-Chest/Tris
Tuesday-Back/Bis
Wednesday-Cardio
Thursday-Chest/Tris
Friday-Legs
Saturday-Back/Bis
Sunday-Off

I am going to switch this up second week of January and am planning on swithcing to this:

Monday-Chest
Tuesday-Back
Wednesday-Arms
Thursday-Cardio
Friday-Off
Saturday-Legs
Sunday- Off

Please feel free to give advice, ask questions, critique, whatever... thanks for keeping me dedicated.

richvanv
12-13-08, 2:05 am
Leg Day
Squat Warm up
2x135x10
1x185x10
Working Sets 225x5, 255x5, 275x5, 285x5, 295x5
Burn out on squat 1x135x13
Leg Extension 5x70x8
Leg Curl 5x115x8
Lunges 5x75x8

Calfs
Seated Calf Raise 3x90x8
Donkey Calf 3x90x8
Standing Calf Raise 3x200x8

richvanv
12-14-08, 3:00 am
Back
Seated Cable Rows 3x140x8
Barbell Rows 3x115/125/135x8
DB Rows 3x70/70/60x8
Reverse Flys 3x20x8
Pulldwons 4x130x8

Biceps
Preacher Curls 3x95x8
Hammer Curls 3x25x8
Conc Curls 3x20x8
Cable Curls 3x90x8

Abs
Incline situps 3x30
Knee Raise 2x30
Cable Crunches 3x100x15

richvanv
12-16-08, 12:29 am
Chest
Bench Press
2x250x5
2x275/265x3
1x225x5
DB Bench 3x70/70/55x8
Incline DB Flys 3x40x8
DB Pullovers 3x55/70/70x8

Shoulders
Side Raise 3x25/30/30x8
Behind Back Shrugs 3x175/195/195x8
Incline BB Raise 3x45/35/35x8
Behind Neck Press 3x95/85x8

Triceps
Lying Tri Ext 3x20x8
Skull Crushers 3x45/35/35x8
Pushdowns 3x100/110/110x8
Dips 3x Burn out

Little disappointed on the numbers today, still got a good pump/workout. but felt weak from the get go.

richvanv
12-16-08, 7:28 pm
Back
Deadlift 5x225/315/365/385/385x5
Seated Row 3x130/140/150x5
DB Row 3x70x8
Pull Down 3x130/130/100x8

Biceps
Preacher Curls 3x105/105/95x8
Hammer Curls 3x25/20/20x8
Incline DB Curls 3x20x8
Cable Curls 3 sets of 80lbs to burn out

Abs
Incline Sit ups 1x30
Leg Raise 1x30

Workout was alot better today back is really feelin good right now.

richvanv
12-18-08, 11:09 pm
Chest
Bench Press
2x265x3
2x275/285x2
2x295/310x1
DB Bench 3x70/80/80x8
DB Flys 3x40x8
DB Pullovers 370/80/80x8

Shoulders
Side Raise 3x30/35/30x8
DB Press 3x45/35/35x8
Rotator Cuff 3x10x12

Triceps
Lying Tri Ext 3x25/20/20x8
Seated Tri Ext 3x70/80/80x8
Pushdowns 3x100x8
Dips 3x Burn out 13@45lbs, 7@45 lbs, 7@60 lbs

Felt really good today, set a PR on bench

Latimer316
12-18-08, 11:20 pm
Looks like you got something good goin here man..so you put 22lbs on in about 5 weeks? How old are ya bro and whats your stats right now? Good luck and keep it up

richvanv
12-20-08, 12:57 am
Leg Day
Squat
1x225x8
1x275x6
2x295/315x4
1x135 to burn out got 21
Leg Ext 3x70x8
Leg Curl 3x115x8
Lunges 3x75x8
Straight Leg Deadlift 3x75/105/105x8

Calves
Seated Calf Raise 3x90x8
Standing Calf Raise 3x200x8

Abs
Incline Sit-Ups 2x30
Knee Raise 2x30
Cable Crunches 2x100x15

Good workout again had the entire gym to myself for all but five minutes, first time I've incorporated straight leg into my routine they felt good but??? not sure if I was performing them correctly, just felt like a good stretch, feed back would be appreciated on this.

Also I am 24, stand 5'10'' and weighed in at 208 post workout tonight.

richvanv
12-20-08, 5:27 pm
Back
Rev Flys 3x20x8
Pull downs 3x130/145/145x8
Bent Over Rows 3x115/135/135x8
DB rows 3x70x8
Pull Ups 3 to burn out got 8@75lbs, 7@90lbs, and 8@105lbs

Biceps
Preacher Curls 3x105x8
Hammer Curls 3x25/20/20x8
Conc Curls 3x25/20/20x8
Cable Curls 3x90x8

Forearms
Plate Grip 4x20lbs to burn out
Rev Wrist curls 3x45x8

richvanv
12-21-08, 4:08 pm
Cardio Day
Hit the Treadmill today, ran for 45 min did almost four miles. Also hit abs.
Abs
Incline Sit ups 2x30
Knee Raise 1x30
Cable Crunches 2x100x20

richvanv
12-22-08, 4:23 pm
Good work out today, god I love workin chest, weight has started to stick at about 207 to 209 for the last week, so I'm guessin I need to start eatin more. Gonna stick with my same meal plan, just eat more at each meal. My work today:

Chest
Bench Press
2x250x5
2x275x3
1x295x2-got the first one all me second rep needed a little help
DB Bench 3x80/80/70x8
DB Flys 2x40x8

Shoulders
Side Raise 3x30/35/35x8
Behind Back Shrugs 3x225x8-on smith machine
Incline BB Raise 3x45x8

Triceps
Lying Tri Ext 3x25x8
Skull Crushers 3x65/55/45x8
Pushdowns 3x100/110/120x8
Dips 3xBurn out 11 reps @45lbs, 10 reps @60 lbs, 7 reps @75 lbs

Real happy with todays numbers as compared to last Mondays work.

richvanv
12-23-08, 4:02 pm
Back
Deadlift
5x225/315/385/385/315x5 Last set for speed
Seated Row 3x140/150/150x8
Bent Over Row 3x135x8
DB Row 3x70/70/80x8
Pulldowns 3x130/145/130x8

Biceps
Preacher Curls 3x95x8
Incline BB Curls 3x25x8
Hammer Curls 3x25/20/20x8
Cable Curls 3x90x8

To finish off I did 3 sets of assisted pullups to burn out trying to isolate the back as much as possible. 7 @60lbs, 6 @75lbs 6 @90lbs with 15 sec rest between sets.

Abs
Incline Sit ups 2x30
Cable crunches 3x110x15

richvanv
12-24-08, 3:59 pm
Got in some cardio this morning, did the treadmill for 68 min and got 6 miles.

richvanv
12-25-08, 5:13 pm
Chest
Bench Press
2x275x3
2x285x2
1x305x1
1x135x20
Incline DB Press 3x60/50/45x8
DB Pullovers 3x70/80/80x8

Shoulders
Side Raise 3x35/35/30x8
DB Shrugs 3x70x8
Rotator Cuff 3x10x10

Triceps
Lying Tri Ext 3x25/25/20x8
Pushdowns 3x90/110/110x8
Dips 3 sets to burn out 8@45lbs, 9@60lbs, 6@75lbs

Need to work on incline presses, upper pec stability more, really wobbly on the inline DB press. Other than that it was a good workout. I NEED to be more disciplined on my diet, starting to slack off on getting all my meals when I am suppose to.

richvanv
12-25-08, 5:22 pm
Also finished my first "cycle" of M-Stak today, started it Dec 4 weighed 200lbs finished it up today weighed 210lbs. I don't attribute the wiehgt gain all to M-Stak but it definitely helped.

C Daddy
12-25-08, 5:48 pm
Also finished my first "cycle" of M-Stak today, started it Dec 4 weighed 200lbs finished it up today weighed 210lbs. I don't attribute the wiehgt gain all to M-Stak but it definitely helped.


Nice bro. Im in my second week of M-Stak, its some good stuff. Killer chest session bro,I like what im seeing in here.

richvanv
12-26-08, 5:23 pm
Thanks C Daddy, needin some motivation. I dont know just losing my drive to eat and grow, been tired alot lately. Oh well tho I'll get over it.

Legs
Squat
10x135
8x225
6x275
4x295
2x315-could've got more felt easy, maybe 335?? we will see
18x135
Leg Curl 4x115/125/125/125x8
Leg Ext 4x70x8
Lunges 3x75/75/85x8

Calves
Seated Calf Raise 3x90x8
Standing Calf Raise 3x200x8
Donkey Calf 3x135x8

Abs
Incline Situps 2x30
Knee Raise 1x20

richvanv
12-27-08, 8:55 pm
Back
Rev Flys 3x25/20/20x8
Seated Rows 3x140/150/150x8
DB Rows 3x70/60/60x8
Pulldowns 3x130/130/145x8

Biceps
Preacher Curls 3x95x8
Hammer Curls 3x25x8
Conc Curls 3x25/25/20x8
Cable Curls 3x90/90/100x8

Ended with some Pullups to burn out 6 reps@45lbs, 7 reps@60lbs, 8 reps@75lbs.

Abs
Cable Crunches 3x100x8
Incline Sit ups 2x30

dreamBIG
12-27-08, 8:57 pm
Back
Rev Flys 3x25/20/20x8
Seated Rows 3x140/150/150x8
DB Rows 3x70/60/60x8
Pulldowns 3x130/130/145x8

Biceps
Preacher Curls 3x95x8
Hammer Curls 3x25x8
Conc Curls 3x25/25/20x8
Cable Curls 3x90/90/100x8

Ended with some Pullups to burn out 6 reps@45lbs, 7 reps@60lbs, 8 reps@75lbs.

Abs
Cable Crunches 3x100x8
Incline Sit ups 2x30

thats a solid workout bro, keep up the good work.

richvanv
12-28-08, 11:26 pm
Not much goin on today, got in some cardio and a lil bit of ab work.
Treadmill ran for 35 min

Abs
Incline sit ups 2x30
Knee raise 1x30

Leaving this week, so not sure how the workout/diet thing will be for the next two to there weeks, gonna try and find a way to work out when/if there is time. As far as diet its not gonna be upto me so we will see. Only supplement I really have room for is PAK so that will hold me over until i get my Animal fix once again.
Well my journey upto now has been a short one, I have made some good gains started at 183 on Nov 7 and weighed in at 211 today. Although I didnt hit my goals of 315 bench and 405 squat I came pretty damn close. I will be back updating my journey towards the end of January hopefully sooner with more gains to share. Until next time fellow ANIMALS

richvanv
01-09-09, 3:00 pm
Its been about 10 days since my last update, things have been going good for me overall, only been able to get four workouts in 2 chest/shoulders/tris, 1 back/bis, and 1 leg workout.
Diet has stayed clean, I have had to cut down on my protein/calorie intake tho. Body Weight has been staying steady at around 205 tho so I am happy with that.
Todays work:
Chest
Bench Press
2x255x3
2x285x2
1x315 Negative
DB Incline 3x65/75/75x8
DB Flyes 3x40x8

Shoulders
Side Raise 3x35x8
DB Shrugs 3x85/100/100x8
Behind Neck Press 3x95/115/95x8

Triceps
Lying Tri Ext 3x25/30/30x8
Skull Crushers 3x60x8
Pushdowns 3x75x8

Good workout shouldve bumped the Negative up a lil bit tho.

richvanv
01-10-09, 2:23 pm
Leg Day

Squats
1x135x10
1x225x8
1x275x6
1x295x4
1x315x4
1x135x22

Leg Extension 3x140/160/160x8
Leg Curl 3x115/125/115x8
Lunges 3x80x8

Good Workout today felt good and strong, legs are gonna be dead til Monday at least.

pedraza
01-10-09, 2:45 pm
nice looking numbers there. keep up the hard work

richvanv
06-27-09, 8:01 pm
Well its been over six months since my last update, I have been deployed to Iraq and still am. I have maintained a fairly steady workout regimen during this time, the only things that I have had trouble with is my diet and sleep schedule, which have been fairly constant but not as good as I would like. I was bulking up for awhile and the heaviest I got was 230 and weighed in at 212 tonight. I hit up back and bi's tonight, workout consisted of:
Back
Rack pulls 5x315/315/315/405/405x5 held for a five count
BB Rows 3x185/205/205x8
Behind Back Shrugs 3x225/275/275x8
Pull Ups 3 sets to BO 9 reps/7 reps/7reps

Biceps
BB Curl 3x95/105/95x8
Hammer Curl 3x40/35/30x8

To finish off I carried plates back and forth on the basketball court, did 4 trips back and forth with 135 on my chest, then did 6 trips back and forth with 45 in each hand, got a really good burn in my traps. Overall was a good workout, wasn't able to go as heavy as I would've liked but its not always about the weight. I am going to try and track my "journey" as much as possible.

richvanv
06-28-09, 11:24 pm
Hit up chest/shoulders/tris today, was a good workout.

Chest
Bench
2x275/295x3
2x315/345x1
1x135x33
Incline DB Press 3x75x8
DB Flys 3x45x8
Shoulders
Side Raise 2x20x12
Behind Neck Press 3x115x8
Triceps
Lying Tri Ext 3x30/35/35x8
Skullcrushers 3x665/65/45x8
Dips @ BW 11/9/6

Incline Sit Ups 2x30

NJC_Manhattan
06-28-09, 11:57 pm
good looking numbers man. keep it up

richvanv
06-29-09, 7:56 pm
Legs
Squat 5x315/335/355/365/315x5 with one Burn out set of 135x12 gettin real deep
Lunges 2x60x length of BB court
Glute Ham Raise 3x5/4/4
Leg Curl 3x35x8

Abs
Cable Crunch 3x50/60/60x15