Vannesb LOG Uncle Z Head to Head

[vannesb]

10-18-11

Week 8

183 lbs

Hit a little cardio last night tread mill and some abs! On the home stretch! Forgot my damm protien shake mixer at home! Trting to figure out how to mix my protien now! Maybe by a gatoraid bottle and use it!! Will take the next couple of days and just hit cardio, since Hotel does not have any weights!!! SUCKS!!

 

[swollen]

Yea, that does suck! Glad to see ur doin' the best with what you have tho!

 

[SwoleZilla]

10-18-11

Week 8

183 lbs

Hit a little cardio last night tread mill and some abs! On the home stretch! Forgot my damm protien shake mixer at home! Trting to figure out how to mix my protien now! Maybe by a gatoraid bottle and use it!! Will take the next couple of days and just hit cardio, since Hotel does not have any weights!!! SUCKS!!

lol brotha not that hard to mix a shake...get a bottle of water drink half and make a funnel out of paper and put yo scoops in

come on broham

 

[iron2]

hey V i take it ur in a sales position.....by all the traveling u do.....not bad at all for always on the run!!!!! keep up the great work bro!!!!!

 

[vannesb]

lol brotha not that hard to mix a shake...get a bottle of water drink half and make a funnel out of paper and put yo scoops in

come on broham

yea thats what I did!

hey V i take it ur in a sales position.....by all the traveling u do.....not bad at all for always on the run!!!!! keep up the great work bro!!!!!

No not in sales, always on the run for sure!!! Got a damm speeding ticket am headed to the plant!!! State tropper! Sucks

 

[vannesb]

10-19-11
week 8

Cardio and abs today going to hit treadmill , catching early flight tomorrow will hit Shoulders and traps once I get back into town!!! Ready for another Dose!!!

 

[ordawg1]

Rip it up !! Have a great trip.-Thanks-ordawg1

 

[SwoleZilla]

10-19-11
week 8

Cardio and abs today going to hit treadmill , catching early flight tomorrow will hit Shoulders and traps once I get back into town!!! Ready for another Dose!!!

nothin like hittin the home gym again after a short break

 

[vannesb]

Rip it up !! Have a great trip.-Thanks-ordawg1

Will do Bro!!

nothin like hittin the home gym again after a short break

Hell yea ready to kill it for sure!!!

 

[chucky1]

in it to win it, ya buddy!

 

[ordawg1]

Just checkin in- stay hard at it bro-Thanks-OD

 

[katanga]

Keep it up dude, some great stuff so far and cant wait to see end results been inspiring from across the pond, grit them teeth and keep yourself focused some awesome stuff...

 

[J.thom]

nice job VB

 

[vannesb]

10-20-11
Week 8
182 lbs

Loss 1 lb this week!! Sucks!!!

Still up 9 lbs believe I have loss all water weight

Hit shoulders at my house before softball game with daughter, got in latter than planned!


Shoulders (db)
Arnold presses
12 x 60

10 x 70

8 x 70

Side laterals (db)

10 x 35

10 x 35

8 x 40

Front db raises

12 x 40

10 x 40

9 x 40

Rear db raises bentnover

12 x 40

10 x 40

10 x 40

Traps

Upright rows

12 x 95

10 x 95

8 x 105

7 x 105

Schrugs

15 x 275

12 x 315

12 x 315

10 x 315


Good workout wanted to make sure I hit shoulders has planned not a lot of volume, time limited!!

Hitting chest/tri's tonight

 

[vannesb]

10-21-11
week 8
182 lbs

blasted chest today and tri's good workout for sure

Chest

Flat Bench (BB)

15 X 185

12 X 205

10 X 225

7 X 245

6 X 245

10 X 205

Incline Bench

15 X 135

12 X 155

10 X 155

7 X 185

12 X 135

Decline bench

15 X 185

12 X X 205

12 X 225

10 X 245

8 X 265

Peck Deck

20 X 100

15 X 110

12 X 120

10 X 130

10 X 140

8 X 150

Tri's

Close Grip Bench

15 X 135

12 X 185

10 X 185

12 X 155

10 X 135

Cables (Rope)

15 X 120

12 X 130

12 X 140

10 X 150

10 X 150

No Cardio

Abs

10 sets of abs various exercises

 

[bigbenj]

Nice! A lot like my usual chest sesh

 

[SwoleZilla]

great fucking workouts man

how u feelin? dry?

 

[vannesb]

Nice! A lot like my usual chest sesh

Yea it was a nice workout high volume!!!

great fucking workouts man

how u feelin? dry?

Dry as a desert!!!


Getting ready to kill back and arms

 

[heavyiron]

Looking good in here

 

[vannesb]

10-22-11
Week 8
182 lbs

Back

Bent Over rows

135 X 25

185 X 12

225 X 8

225 X 8

135 X 15

ISO Laterial Rows

20 X 140

15 X 180

12 X 180

8 X 230

Cable Rows

15 X 170

12 x 180

10 X 180

8 X 190

10 X 170

Arms

Easy bar curls

20 X 60

15 X 70

10 X 80

10 X 80

8 X 90

Alternate DB curls

12 X 40

12 x 40

10 X 45

10 X 45

Hammer Curls-Killed these

12 X 70

12 X 75

10 X 80

8 X 85

8 X 90

Intense work out endurance was good! Looking lean, have cut out cardio to just tread mill walking 15 miniutes. Feel like i am dropping to much weight, and do not want to loose any mass. What little BF I need to drop, will handle with diet, and tread mill and starting some Hardcore "Core" exersises next week. Will give it a try, and see how it goes to help loose the last of the fat around the lower part of my back.

 

[vannesb]

10-9-11
Week 8-LAST DAY
182 LBS

Nice workout killed legs today for sure! Felt sick most of the workout from intensity!

Squats

20 X 315

10 x 405

Drop sets "no rest pulled plates after each set and contiued with reps
10 X 405
8 X 365
8 X 315
10 X 225

Felt like i was going to passout!

Hack squats
3 sets (10 plates 45lbs)

4 sets 10 reps

Leg ext

4 sets superset with reverse leg curls no rest between machines

15 X 220

15 X 200

12 X 200

12 X 200

Reverse Curls

15 X 120

12 X 140

10 X 140

8 X 140

Calf raises

3 sets

12 X 100

10 X 150

10 X 150


legs smoking after this workout!

2 weeks left in competition so working on leaning out last bit of fat! After seeing heavy's latest pics, hitting it that much harder for sure!

 

[J.thom]

nice new avy

 

[GH Consigliere]

Nice detail log. I will catch up soon!

 

[vannesb]

nice new avy

Thanks, about 10 days ago pic

Nice detail log. I will catch up soon!

thanks bro

 

[SwoleZilla]

nice new avy

agreed homie!

 

[bigbenj]

Killer leg sesh

 

[vannesb]

10-24-11

WEEK 9!!!!!!!!!!

182 LBS

Well at airport headed out for the week crazy week ahead, did pin on Sunday smooth as usual! Gear has really kicked in for sure!!! Damm hate that its getting to the end!!!

Cheat meal now French Toast, Bacon, and a bowl of fruit, with PB, on French toast!! body good a sore today!! Tells me that i am keeping my body guessing since switch it up a little weather its heaver weight ot super strick form lighter weigh more reps! Different days working body parts, etc

Decided after comp going to run cycle another 6 weeks! Try to had some more weight over that 6 weeks!

 

[J.thom]

mmmm that breakfast meals sounds so good ha ha

 

[SwoleZilla]

10-24-11

WEEK 9!!!!!!!!!!

182 LBS

Well at airport headed out for the week crazy week ahead, did pin on Sunday smooth as usual! Gear has really kicked in for sure!!! Damm hate that its getting to the end!!!

Cheat meal now French Toast, Bacon, and a bowl of fruit, with PB, on French toast!! body good a sore today!! Tells me that i am keeping my body guessing since switch it up a little weather its heaver weight ot super strick form lighter weigh more reps! Different days working body parts, etc

Decided after comp going to run cycle another 6 weeks! Try to had some more weight over that 6 weeks!

restoring them glycogen storage brah!!!

 

[returnofthdragon]

10-9-11
Week 8-LAST DAY
182 LBS

Nice workout killed legs today for sure! Felt sick most of the workout from intensity!

Squats

20 X 315

10 x 405

Drop sets "no rest pulled plates after each set and contiued with reps
10 X 405
8 X 365
8 X 315
10 X 225

Felt like i was going to passout!

Hack squats
3 sets (10 plates 45lbs)

4 sets 10 reps

Leg ext

4 sets superset with reverse leg curls no rest between machines

15 X 220

15 X 200

12 X 200

12 X 200

Reverse Curls

15 X 120

12 X 140

10 X 140

8 X 140

Calf raises

3 sets

12 X 100

10 X 150

10 X 150


legs smoking after this workout!

2 weeks left in competition so working on leaning out last bit of fat! After seeing heavy's latest pics, hitting it that much harder for sure!

Nice work!