Vannesb LOG Uncle Z Head to Head

[J.thom]

keep it up man, pound the weights and food!

 

[SwoleZilla]

9-11-11
Leg Work Out end of week 2

Squats

12 X 245lbs (+20lbs)

8 X 335lbs (+ 20lbs)

6 X 345lbs (+30lbs)

6 X 365lbs (+30lbs)

Smith machine narrow squat (feet forward)

12 X 225lbs (+ 2 reps)

12 X 225lbs (+ 2 reps)

10 X 225lbs (+0)

10 X 225lbs (+0)

leg ext

15 X 160lbs ( +20)

15 X 180lbs (+3 reps + 30Lbs)

15 X 200lbs (+5 reps + 40lbs)

12 X 220lbs (+6 reps + 50lbs)

Reverse leg curls

20 X 90lbs ( +10)

12 X 110lbs (+10)

10 X 130lbs (+20)

8 X 140lbs (+30)

calf raises

15 X 100lbs (+10)

12 X 110lbs (+10)

8 X 135lbs (+10)

6 X 135lbs (+10)

3 sets abs leg lift 25 reps

legs are really coming on fast! very pleased with the size and strength! Still not even close where they need to be, but not chicken legs for sure!! LOL

makin gains on almost every set nice man!

had legs today too. looks like you had hell of a lift

 

[vannesb]

keep it up man, pound the weights and food!

Working on it for sure!! Thanks

makin gains on almost every set nice man!

had legs today too. looks like you had hell of a lift

Thanks bro! Getting there for sure!

 

[vannesb]

9-12-11

Week 3

am 180lbs

Today is my day off will try to have a low carb diet today since i will not be training. Will post food intake later. Feeling good today chest still sore from saturdays workout!
Will be working shoulders and Traps on Tuesday, off wed, thur. Fri, Sat, Sun scheduled workouts.

Basicly 3 days on 1 off. 1 day on 2 days off. I see the most gains by giving my body time to heal, and not over training.

 

[jbzjacked]

Sounds good bro!! I only lift 3 days a week and i seem like i get bigger with more rest

 

[vannesb]

Sounds good bro!! I only lift 3 days a week and i seem like i get bigger with more rest

yea you grow when you are not working out and your body is healing!

 

[vannesb]

9/12/2011

Week 3 Daily Diet

180lb

Calories-3927
Fat-90
Carbs -415
Protien-330

Meal 1
Protien Shake
4 eggs
Milk 2% 1 cup

Meal 2
Yogurt
1 cup oatmeal
Penutbutter Sandwhich (Wheat bread)

Meal 3
2 Yogurts

meal 4
8 oz chicken breast

Meal 5
Cerial
Penut Butter Sandwhich
Plum

Meal 6
Protien drink

meal 7
Roast
Mixed Veggies

Little better on carbs today stayed away from rice, potatos!

Will be blasting shoulders and traps tomorrow
salad

Meal 8

Protien shake before bed

 

[SwoleZilla]

9/12/2011

Week 3 Daily Diet

180lb

Calories-3927
Fat-90
Carbs -415
Protien-330

Meal 1
Protien Shake
4 eggs
Milk 2% 1 cup

Meal 2
Yogurt
1 cup oatmeal
Penutbutter Sandwhich (Wheat bread)

Meal 3
2 Yogurts

meal 4
8 oz chicken breast

Meal 5
Cerial
Penut Butter Sandwhich
Plum

Meal 6
Protien drink

meal 7
Roast
Mixed Veggies

Little better on carbs today stayed away from rice, potatos!

Will be blasting shoulders and traps tomorrow
salad

Meal 8

Protien shake before bed

potatoes will blow you the fuck up! love it when im straight up bulkin...but def not if your tryin to lean bulk or cut.

diet is just spot on man keep it up big V

 

[jbzjacked]

Just droppin by... Looking strong V...

Bump

 

[vannesb]

9-13-11
Week 3

183lbs (+9)

Shoulders/Traps

Shoulder press sitting down

10 X 150 (+0)

8 X 160 (+1 rep)

8 X 170 (+2 reps)

4 X 185 (+15lbs)

Shoulder press behind the back

10 X 135 (+5lbs)

10 X 150 (+0)

8 X 170 (+0)

Arnolds (DB)

8 X 60 (+10lbs)

8 X 60 (+10lbs)

8 X 60 (+10lbs)

DB rear delts

15 X 40 (+5lbs)

12 X 40 (+5lbs)

12 X 40 (+5lbs)

Upright Rows

15 X 95lbs (+0)

10 X 105lbs (+0)

8 X 115lbs (+0)

8 X 120lbs (+0)

Schrugs- Barbell this time instead of DB

15 X 225

12 X 315

10 X 315

8 X 335

Great workout hell of a back pump, I now know what Chucky was talking about!!

Still putting out weight, looks like I will hit my 190lb mark by week 5! Then its cut city boys!!!

 

[vannesb]

9/13/2011

Week 3 Daily Diet

183lb

Calories-3910
Fat-90
Carbs -349
Fat- 110
Protien-329
Meal 1
Protien Shake
1 cup oatmeal
1 penut butter sandwhich
Milk 2% 1 cup

Meal 2
Yogurt
1 cup oatmeal

Meal 3
Roast 8oz
Green beans

meal 4
2 yogurts

Meal 5
Cerial
Plum

Meal 6
Chicken breast
Mix veggies

meal 7
Protien drink

Staying around 4,000 cal for the next 7 days and see what weight gains i get.

 

[SwoleZilla]

9-13-11
Week 3

183lbs (+9)

Shoulders/Traps

Shoulder press sitting down

10 X 150 (+0)

8 X 160 (+1 rep)

8 X 170 (+2 reps)

4 X 185 (+15lbs)

Shoulder press behind the back

10 X 135 (+5lbs)

10 X 150 (+0)

8 X 170 (+0)

Arnolds (DB)

8 X 60 (+10lbs)

8 X 60 (+10lbs)

8 X 60 (+10lbs)

DB rear delts

15 X 40 (+5lbs)

12 X 40 (+5lbs)

12 X 40 (+5lbs)

Upright Rows

15 X 95lbs (+0)

10 X 105lbs (+0)

8 X 115lbs (+0)

8 X 120lbs (+0)

Schrugs- Barbell this time instead of DB

15 X 225

12 X 315

10 X 315

8 X 335

Great workout hell of a back pump, I now know what Chucky was talking about!!

Still putting out weight, looks like I will hit my 190lb mark by week 5! Then its cut city boys!!!

up 9lbs and havin a big ole shoulder day nice man!

yeah back pumps can be rough at times. oh ya you will be at 190 in no time boss

keep it up

 

[SwoleZilla]

9/13/2011

Week 3 Daily Diet

183lb

Calories-3910
Fat-90
Carbs -349
Fat- 110
Protien-329
Meal 1
Protien Shake
1 cup oatmeal
1 penut butter sandwhich
Milk 2% 1 cup

Meal 2
Yogurt
1 cup oatmeal

Meal 3
Roast 8oz
Green beans

meal 4
2 yogurts

Meal 5
Cerial
Plum

Meal 6
Chicken breast
Mix veggies

meal 7
Protien drink

Staying around 4,000 cal for the next 7 days and see what weight gains i get.

spot on diet! lookin good man

 

[vannesb]

Week 3

9-14-11

183lbs am

Day off no workout today resting! (GROWING)

 

[SwoleZilla]

Week 3

9-14-11

183lbs am

Day off no workout today resting! (GROWING)

have a good day off man

rest

 

[vannesb]

have a good day off man

rest

Thanks!! Will do!!!

 

[vannesb]

9/14/2011
Week 3 Daily Diet
183lb

Calories-4582

Fat-95

Carbs -566

Protien-366

Meal 1
Protien Shake
Cerial
Milk 2% 1 cup

Meal 2
1 cup oatmeal
Penutbutter Sandwhich (Wheat bread)

Meal 3
8oz chicken breast

meal 4
Hamburger
3 boiled eggs

Meal 5
Chicken Breast
Yogurt X 2

Meal 6
Protien drink
Penut Butter sandwhich

meal 7
Steak
Green beans

Meal 8
Protien before bed!

 

[katanga]

man you guys in this comp all making me wanna train hard, eat hard, and rest hard...keep up the great work...its good to see how things are progressing for all....

 

[vannesb]

man you guys in this comp all making me wanna train hard, eat hard, and rest hard...keep up the great work...its good to see how things are progressing for all....

Thanks Bro! Will be posting update photos this week!

 

[jbzjacked]

Thanks Bro! Will be posting update photos this week!

Hell yea V... Hope all is goin smooooth!

 

[vannesb]

Hell yea V... Hope all is goin smooooth!

Doing great bro!!!

 

[jbzjacked]

I see dat lol ... cant wait to see before and final pics!!

 

[vannesb]

I see dat lol ... cant wait to see before and final pics!!

Me too!! Lol

 

[iron2]

looking awsome V cant wait to see the new pics bro.....show em how the old guys hammer the iron........

 

[SwoleZilla]

9/14/2011
Week 3 Daily Diet
183lb

Calories-4582

Fat-95

Carbs -566

Protien-366

Meal 1
Protien Shake
Cerial
Milk 2% 1 cup

Meal 2
1 cup oatmeal
Penutbutter Sandwhich (Wheat bread)

Meal 3
8oz chicken breast

meal 4
Hamburger
3 boiled eggs

Meal 5
Chicken Breast
Yogurt X 2

Meal 6
Protien drink
Penut Butter sandwhich

meal 7
Steak
Green beans

Meal 8
Protien before bed!

fuck ya boss! gettin in all the food you need right there

keep that up

Thanks Bro! Will be posting update photos this week!

so sick! cant wait yo. bet youre growin like a weed

 

[jbzjacked]

Keep the weight movin' V!!!

 

[vannesb]

9-15-11
Week 3 184lbs (+10)

Test E 2cc today, must have got close to a vein, since I always draw back to make sure there is no blood. After pen, started coughing for about 10 miniutes! Not the first time that has ever happened. but sucks for sure! Feel fine now a little sore, but nothing to bad for sure!!

Have Back and Arms Friday still off today schedule is 3 on 1 off 1 on 2 off. Feeling strong and BIG!!!

 

[hypno]

+10lbs, WTG Keep it up!

 

[vannesb]

+10lbs, WTG Keep it up!

Thanks,

I need to hit 190lb by week 5! That then gives me 5 weeks to lean out to finish at around 185lbs! Since I started at 174lbs that will be some nice LM gains!!

 

[SwoleZilla]

Thanks,

I need to hit 190lb by week 5! That then gives me 5 weeks to lean out to finish at around 185lbs! Since I started at 174lbs that will be some nice LM gains!!

guy with a goal! very nice man