The Training Log of an aspiring model - Page 2 - JP Fitness Forums

vandamme · 09-17-2004, 02:01 PM

Back and bis today:

wide grip pulldownds, behind neck: 3 warm up
1x225 for 5, 1x 240 for 3

one arm db rows: 2x115 for 5
seated cable rows: 2x 210 for 5

(forgot to do any lower back work)

bis: 2 warm up,
standing db curls: 2x 60s for 5
standing bb curls: 2x110 for 5
(had to drop 5 pounds on each coz my bis felt tired after back)
standing hammer db curls: 1x70s for 8
70s felt light i think next week i will try to go up.

was a little rushed but felt good overall.

vandamme · 09-18-2004, 03:34 PM

Such bad whether today it looks like I wont be able to get to the gym because the subway is not going there. I missed triceps and abs this week if i don't get a chance to go.

vandamme · 09-18-2004, 08:04 PM

got to the gym did a quick tri and abs workout.

tris: face breakers, 3 warm up,
working: 2x135 for 5
tri press downs: 2x stack + 1 extra plate for 6
db kickback: 1x 45 for 5

abs: cable crunches: 2 warm up, 2x not sure how much weight because it doesn't say on stack. for 8
weighted leg raises: 2x6 with 30 pound db.
hanging leg raises: 1x7 with 10 pound db.

stretched for about 10 min afterwards.
Felt decent overall, I wanted to do either close grip bench or dips for my last tri exercise and the kick backs didn't live up to either of those exercises.

Jason · 09-20-2004, 05:17 PM

Those are some very impressive weights that you are putting up. Good luck with all your modeling and fitness goals. I was wondering if you could post one of your typical day's diet plans. I'm just curious to see how your diet is structured.

the druid · 09-20-2004, 09:08 PM

Impressive workouts, vandamme -
you mentioned that you modeled your workouts after max-ot. I just started following the six-month plan - but what do you do about cardio? HIIT/steady state? And what days and when during the day do you do the cardio?

vandamme · 09-21-2004, 12:43 AM

jason, here is a sample of what my diet might look like on an average day:

meal 1: cereal, protein shake, with some fruit juice.
meal 2: protein bar or shake, milk,
meal 3: sandwitch, chicken or whatever i can find that is high in protein, milk, (thats skim, usally chocolate) grenola bar or something on the side.

meal 4 pre workout: protein shake or bar, fruit juice or energy drink of some kind.

post workout meal 5: shake or bar + juice.
post workout meal 6: either solid food or shake with skim milk.
post workout meal 7: chicken with vegies usally
bedtime meal 8: cottage cheese with milk sometimes.

give or take 1-2 meals thats usally what i try to consume everyday. I may have more solid meals depending on my classes at school. sometimes i miss meals but i try not to.

i try to eat as often as possible. every couple hours, but not junkfood!

vandamme · 09-21-2004, 12:45 AM

the druid, Yeah my workouts and diet are all based pretty much of max ot principles and ast diet info.
Cardio i'll do on weekends sometimes, or sometimes early in the morning.
but always HIIT style never steady cardio.
on the website www.ast-ss.com they give a outline of cardio to do.

vandamme · 09-21-2004, 12:52 AM

my workout today was chest, it sucked!!!
270 felt so heavy on bench. i had to drop down to 260 for my heavy sets. I really havn't eaten as much as i would like to recently though!

flat bb press: 3 warm up, 2 working, 2x260 for 4
flat db press 1x 100x for 5
incline db press: 2x 90s for 5
incline bb press: 1x 205 for 4
dips, 1x 90 on belt for 6

everything felt heavy!
I'm on a mission now to get my weights back up!

some good news is i got the attention of an agent here in NY and will be signing with them i think. still going to cali though!

vandamme · 09-21-2004, 11:49 PM

felt a little sick today so i did a very short workout. I was going to do arms but only did bicps and calves.

straight bb curls: 3 warm up
2 working: 2x115 for 4
standing db curls: 2x 65s for 5
standing db hammer curls: 1x75s for 5
(I went directly to the 75s instead of 70s like i do normally, but like i said last week it is starting to feel light and i can get 6 reps easy so I'm upping it)

seated calf raises: 3 warm up
2 working: 2xa whole bunch of 25 plates for 7
45 deg. leg press: 2x 8 45s +20 for 6

stretched for maybe 10 minutes before i left. my flexibility is getting awesome. i felt tight but once i loosened up i felt good.

tomorrow i will not lift because i am going to test another airbursh session so wont be able to sweat till the day after.

vandamme · 09-22-2004, 08:23 AM

I've been booked a ticket for oct. 14th for California.

Buk · 09-22-2004, 08:26 AM

That is great, congragulations!

vandamme · 09-23-2004, 05:42 PM

thanks beefkak! I appriciate the support.
today I almost didn't go lift, but I made it.
because I missed yesterday I did both shoulders and some back today.
shoulders: seated db press: 3 warm up, 1 working
1x75s for 5, 1x75s for 0 (for some reason the second set i couldnt even get the weight above my head, i should have asked somebody to help me with the first rep but i didn't

)

standing bb shoulder press to front: 2x 120 for 5

standing db laterals: 1x 45s for 5, 1x 45s for 4

back: pulldowns with widegrip bar. 3 warm up, 2 working, 2x225 for 5

db rows, 3x 115 for 6

yeah thats all i did for back. I felt really tired and just wanted to get out of the gym.

vandamme · 09-28-2004, 12:58 AM

sunday:
missed legs this week so I went in today for legs and abs.

Leg press: 3 warm up, 3 working: 2x 12 45s for 5, 1x 12 45s for 4
leg extentions: 2x 1 minus stack for 5
leg curl: 2x stack for 5

abs: leg raises, 2 warm up, 2x30 for 8
cable crunches: 2x stack for 7
1x crunch machine.

vandamme · 09-28-2004, 01:13 AM

Monday:
chest: flat bb press, 3 warm up, 2 working, 2x 260 for 3 ( my flat chest workouts are awful lately, i am never focused and everything feels heavy)
incline bb press: 2x 215 for 4
db incline press: 1x 90s for 5
dips: 2x 90 for 5
db pullover: 1x110 for 7

later in the workout felt better...I was more focused.

vandamme · 09-28-2004, 09:48 PM

Tuesday, Shoulders:
DB shoulder press: 3 warm up, 2 working
2x 75s for 4. (I was able to stick with this weight both sets this week)
standing db laterals: 2x 45s for 5
seated rear delt db raises: 2x 35s for 6

Calves:
seated calf raises: 3 warm up, 3 working, not sure what the weight was. 6-8 reps both sets
leg press calf raises: 2x 8 45s +20 for 7 reps.

pouring rain, ran to the subway 3 blocks to get home.

felt good though, i was pretty focused on the workout. better workout then yesterday, hopefully tomorrow will be even better!

vandamme · 09-29-2004, 11:24 PM

Today was very busy. i once i get back from cali i may sign with a fashion agency, size 42 suit is the largest size they use. so i can't get any wider in the shoulders so i'm pondering over this. also i will gave to remake my image to fit with the fashion models apparently.
we'll see what happens.

back:
pullups, 3 warm up (i actually warmed up on the pulldown machine)2 working, 1x45 plate for 5, 1x45 plate for 4

one arm db rows: 2x 115 for 7
seated rows, 2x210 for 6
back extentions. 2x 10 with 35 plate.

I also had a bodyfat test just to see if i will lose much for the shoot. the guy who did it was mind boogled. it couldn't be accurate but he took it 4 times with the 3 place pinch and each time came out to be between: 1.8-2.6%

vandamme · 09-30-2004, 05:09 PM

Great workout today!
Legs, abs:

Leg press: 3 warm up, 3 working: 2x 12 45s for 5, 1x 12 45s for 4
leg extentions (machine) 2x stack + 1 extra block for 5
leg curls, 2xstack for 4

Leg raises: 2 warm up,
2x 30 for 8
cable crunches: 2x stack + 1 block for 9
abs machine, 1x 80 for 7

great abe workout. i was very focused and felt like my abs were really doing the work. often my hip flexers will take over when i'm doing abs. today felt good though. legs was decent too.

vandamme · 10-01-2004, 08:38 PM

today was arms day.
biceps: straight bb curls, 3 warm up sets, 2 working.
1x 115 for 6, 1x 115 for 5
standing DB curls: 2x65s for 5
standing DB hammer curls: 1x75s for 6

triceps:
face breakers, 3 warm up, 2 working.
2x130 for 5
tri cable pressdowns: 2x stack +2 added plates for 6
db kickbacks: 1x 45 for 5

overall a great workout. I was able to get in the middle or high end of my rep range, (4-6) which means hopefully soon I will start upping the weight again.

vandamme · 10-04-2004, 11:49 PM

chest:
both benches were taken so I decided to start off with DBs.
DB flat press: 3 warm up 70s, 80s, 95s:
1x 100s for 6, 1x 105s for 5, 1x 105s for 4
incline bb press: 2x205 for 4
dips: 2x 95 for 5
db pullover: 1x0115 for 6

felt good, never really done much flat db work so the 105s felt good. getting close to the end of the db rack

vandamme · 10-05-2004, 10:39 PM

tuesday: back, abs
I got to the gym very late today like close to 9pm.
pulldowns: 3 warm up, 2x225 for 5
DB rows: 2x115 for 5
seated c