The Training Log of an aspiring model

[vandamme]

Hi, this is my training log. I'm a 20 yr old student in NY city inspiring to model while I'm here. Basically this log is my continuing road to improvement and achieving what I want with modeling. I'm trying to keep adding muscle but not become too heavy looking. Also staying lean is imparitive to me so a clean diet and cardio are also playing a big role in my changes.

I'll post yesterday's workout because today I won't be hitting the gym at all.

Friday workout: Back and Triceps
Back:
pullups
close grip pulldowns. 10,6,3 (warm up) then 1x4 at 235
seated rows: 2x4 at 200
DB rows: 2x5 at 110
verticle bb rows 1x6 at 150
lower back machine 2x 300

Triceps:
standing cable pushdowns 10,6,3 (warm up) 1x6, 1x5 at 110
face breakers: 2x5 at 125

I recently took some time off because i just moved down here to NY so this week I didn't really worry about the numbers just getting back into the feel of each exercise. next week I will start to push myself up in weight.

[ September 05, 2004, 12:55 PM: Message edited by: Jean-Paul ]

[Ian Kay]

I remember you've always been a fan of lower rep training. Looks like you're still at it! Have you gotten pro-pics taken yet?

p.s. I think you mean 'aspiring', not 'inspiring'.

[vandamme]

Rockhard, yeah i realised that but my time to edit is elapsed. opps...
but yes i have worked with a few very good photographers. now that i'm NY i have to get an agent thats all. i'm in the process of putting together a book. i will post some of the good photos later maybe.

[vandamme]

MY log for today is more on diet then lifting because I didn't
today was more of a cheat day because my family is leaving NY so I ate out a lot.

morning meal 1: protein bar
morning meal 2: protein shake + milk
lunch: popeyes chicken (yeah first time i ever ate here and will defintily be the last, was disgusting)
late afternoon meal 4: 3 chicken tacos
dinner: italian pasta, chocolate moss cake

probably the worst i've eaten in a long time. again i've been pretty laid back since i've arrived so things wont get serious till next week. until then i'll probably slack off a little bit more.

JP if your reading this, I bet this isn't the inspirering motivational type of log you want is it!
it will improve soon though..

[Jean-Paul]

Want me to change the title for you VD?

[vandamme]

yeah if you could that would be great!
thanks jp.

[Jean-Paul]

done. [img]smile.gif[/img]

[vandamme]

thanks JP! appriciate it!

[DKing]

Just curious but is there any reason behind using a bunch of different exercises for only a couple sets rather than less exercises and more sets?

Danny

[vandamme]

the pullups are just warmup simply because i have no belt to add weight right now so they i can't go heavy. i usally do 3-4 exercises for large muscle groups but keep the sets to a minimum. if i do more sets they become less intense and because i train very heavy the taxing on the cns is high. i find if i do 1-2 sets they become a lot more effective then if i'm doing 3-4 sets.
my training is pretty much geared like max ot over at www.ast-ss.com though.
I know i have 6 exercises on there including pullups and lower back but often i won't do pullups to warm up and the lowerback i don't really think of as my back workout because i can't do straight leg deads or anything because i have lower back problems. i just like to make sure i'm hitting it directly with some exercise.

[Bond007]

Hey bro! Good to hear you finally made it NYC! Good luck there and best of luck in your modeling career.

Don't let your diet fall to shit too badly. It's a pain the ass to get it back on track!

[OldGuy]

Vandamme, glad to see you're posting this. I've always wondered about you workouts. now it's good to see what you do.

Thanks.

And have fun in NYC. It's a great place.

[vandamme]

Tuesday,
had no time after class to go to the gym so I ended up rushing to it around 8:30 pm.

I was planing on doing chest, calves but didn't have time for calves because i had to get back to my dorm to meet some people.
I had an awful workout. i coulnd't focus at all in the early stages of the workout.

flat bb press: warm up, 12, 10,6 at 135, 185, 225. (even 225 felt heavy today, also one thing that bugs me is my class was from 12-5:40 and i had nothing to eat during this time! + I had gotten up at 5:40 to go be on the Early Show with my dorm)
working sets: 2x260 5 reps, 1x265 for 3. Before my break i was doing 270 for 5 so I am getting fustrated that i lost so much strength, im pretty sure its because of my diet because i eat very little these days.
incline db press: 2x90s 6 reps, 1x90 5
decline bb press: 2x 225 8 reps.
db pullover, 1x110 for 6 reps

then i ran home and ended up not getting anything into me for about 1 hour and a half!!!

this was not what i wanted to kick start my gym sessions this week but i will strive to preform better tomorrow. (and eat more!!!)

I am just finishing my milk and going to bed.

[vandamme]

I just received a bunch of photos from a photographer i worked with over the summer. i posted a bunch on yahoo. there is also on pic, not professional called strengthnet which was basically my current condition. though now i may have lost some weight i'm not sure.
anyway check em out.


http://pg.photos.yahoo.com/ph/wolver...1183/my_photos

[jpete23]

Nice pics!

[BjsAust]

Awesome pics. If I had to pick something I'd suggest getting the calves more inline with your upper legs, but then that might make you look bigger than you want (and hell, I'm talking as a guy whos never looked that good [img]tongue.gif[/img] ).

Want to post a days eating where you have eaten well?

[Ian Kay]

Very nice pics! You have good abs while still getting some leg development. I know nothing about modeling, etc., but what about some lat development? We can't really see in the pics, but wouldn't that help the ol' V-shape, maknig your waist look even smaller?

Just curious: There was a different girl in the last pic... does the first girl know about this?

[vandamme]

Wed:
today was interesting, i woke up very early and had some strong coffee which woke me up quick. I also made sure today that i ingested some breakfist carbs+ protein.
My gym session was legs and abs.
Legs: leg press 45 degree: 4 warm up sets, 12,8,6,3
Working sets: 2x 12 45 plates at 6 reps, 1x 12 45s at 5 reps

seated leg press:
2x stack + 20 pounds of extra little weights laying around for 8 reps.

abs: cable crunches, 2 warm up, 12,8
working sets: 2x stack for 7 reps, 1x stack for 6 reps.
laying leg raises: 2x 8 with 30 pound db
hanging leg raises: 1x 7 with 10 pound db

streching for 10 minutes after workout.

legs today went very well. I didn't go quite as heavy as normal but my workout was better then yesterday.
my diet was slightly better today, I ended up not eating at all between 9 pm and 1 am. its 2am right now. consideringthat i lifted at 7:30 pm I don't feel good about that!
I look forward to tomorrows workout.
i will post my diet too once i clean it up and start eating more.

anyway, glad to get some positive input from those pics. I hope I get the same from the agents.

[vandamme]

today was back and triceps, i've been doubling up on muscle groups coz i missed monday's workout.

anyway here it is:
close grip lat pulldowns: 3 warm up, 12,8,6
working sets: 2x235 for 4 reps
seated rows: 2x215 for 5 reps
wide grip pulldownds: 1x 225 for 5
db rows: 1x115 for 4

lower back machine: 2x300 for 10

triceps
face breakers: 3 warm up
working sets: 2x 135 for 4
standing tri extentions with ez bar: 2x 120 for 6
(tired 130 to keep the reps lower but was too heavy)

calves: incline calve raises: 3 warm up,
2x 190 for 8
leg press calve raises, 2x stack 7


felt good for back, way too crowded today at the gym! had to rush triceps and calves a little bit.
talked to a bunch of agents and will be sending them photos, we'll see what happens.