Calm Like a Bomb..CVD (PH48) 2010 log

CleetusVanDam

CleetusVanDam

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Aight, CVD has a lil swagga back. After a year of battling injuries, getting married and complacent, and literally almost dying of food poisoning on my honeymoon, I've decided its f'n time. I dont feel like im one of the elite any more, but im damn sure gonna train like I am. No anabolics, will supp heavily but nothing out of the ordinary (whey, bcaa. creatine, pre workout supp, etc..). I will use alot of the principles and protocols that I employed when doing my HTST routine, with some strategic tweaking for my liking...all right chumps, lets do this!
Day 1
warm up
plyo-pushups using med ball pendulum 1x20
bench ( 1 min rest)
225x20
275x2
300x2
305x2
315x2
320x2
330x2
340x2
350x2
225x25
side laterals
35x12x5
db low incline press
80's x 30, x 20, x 15
bent laterals
25's x 12 x 5
diamond dips (alternating weight from side to side each rep)
bw x 16x3 (these are vicious!)
Blast strap bw tricep extensions
3x12
thumbs down side laterals
15'x 12x5

cardio
1 mile on track, 6 mins 40 seconds
 
CleetusVanDam

CleetusVanDam

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Day 2
Warm Up
power squats x 10, speed lunges x 10, leg raises x 10
squats
275x10
355x2
375x2
405x2
425x2
445x2
485x2
505x2
525x2
550x2
glute ham raises
bw+ 45lbs x 10x3
leg extensions
135x20x3(10 secs rest)
standing good mornings
135x20x3 (10 secs rest)
hammer jammer squats
135x12x3 (10 secs rest)
seated leg raises
3x25
cable crunches
120lbs x 15x3

great day overall, humid as hell, vicious sweat going on, only negative was 550 felt like 700!
 
CleetusVanDam

CleetusVanDam

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Day 3
warm up
dumbell clena squat press complex x 20
shrugs
625x10x3
power high pulls
185x10x3
flip dip drive (hang clean to front squat)
255x6
275x4
295x2
315x1
325x1
335x1
345x1
350x1
bent rows
325x10x3
reverse grip lat pulls
120x20x3
alternate db curls
45x10x3
cardio/conditioning
10 100yd sprints

felt explosive today, enjoyed the workout
 
CleetusVanDam

CleetusVanDam

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day 4
warm up
power pall pushups x 20
incline bench cross set
225x5 @ 2/2 tempo cross set w/ 155 @ 3/1 x 3 trips
db bent laterals
35x12x3
standing behind the neck DB press ss/with standing db arnolds
155x20/40's x 18
155x12/30's x 15
155x11/20's x 25
tricep ext three angle super set
120x45
thumbs down side raises
25's x 20x3
rever grip tri ext
130x12x3
hammer jammer power press
315x12x3

delts feel like basketballs!
 
bLacKjAck.

bLacKjAck.

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PH!!! What up man - I haven't been over to MMI in a while, just super dead there lately. Good to see you doing a log, I need to start one up too. You would be proud of what I have achieved all naturaaaaaal :)
 
CleetusVanDam

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--------------------------------------------------------------------------------

day 5
snatch squat
5x3 @185
trap bar deads
5x5 @ 505
reverse shrug/ezbar curl superset
365/95 x 10 x 10
good strong day to finish week 1. very pleased!
 
CleetusVanDam

CleetusVanDam

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You lookin strong Jack, good to hear from you!
 
CleetusVanDam

CleetusVanDam

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Day 1 week 2
warm up
plyo pushups w/med ball fulcrum x20
narrow grip bench
225x10
275x5
295x3
315x1
325x1
335x1x5 (wanted to go heavier but just had no damn mojo!)
side laterals
40'x x12 x 5
db bench superset with wide grip bench time under tension superset
80's x 20 @ 2/2 tempo ss/with 135x10 @5/1 tempo x 3 sets
this **** was vicious!
wide incline chest flies
45's x 12 x 3
diamond dips
bwx12 per side by 3
med ball plyo pushups
bwx12x3
tri extensions
250x25
 
CleetusVanDam

CleetusVanDam

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Day 2 week 2
warm up
bw power squats x 20
squats
315 x 10
405x3
455x1
460x1
475x1
490x1
500x1
505x1
515x1
525x1
545x1
555x1
565x1
glute ham raises
bw + 45 x 12 x 3
standing good mornings
225x10x3
leg extensions
200x20x3
speep step ups on 28 inch box x 20 per leg
 
CleetusVanDam

CleetusVanDam

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Day 2 week 2
warm up
bw power squats x 20
squats
315 x 10
405x3
455x1
460x1
475x1
490x1
500x1
505x1
515x1
525x1
545x1
555x1
565x1
glute ham raises
bw + 45 x 12 x 3
standing good mornings
225x10x3
leg extensions
200x20x3
speep step ups on 28 inch box x 20 per leg
 
CleetusVanDam

CleetusVanDam

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week 2 day four
warm up-plyo push up
standing front to back military press
105x20x3
side laterals
40's x 10 x 4
incline BB/incline DB press superst
155x20 -50's x 20
155x12-50's x 15
155x12-50's x 10
blast strap tricep ext
bwx12x4
hammer jammer press
335x5x3
bent laterals
30'x 15x3
tri ext
220x40
220x28
220x18
 
CleetusVanDam

CleetusVanDam

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day 5
snatch
205x1x8
Bent BB rows
365x5x5
snatch grip rack pulls from shins
385x10x3
alternate DB curls
60's x 8 x 3
double arm db row
60's x 40
 
CleetusVanDam

CleetusVanDam

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2/4/10
High Volume High Intensity Day
Bench
225x10x8 (50 seconds between sets)
side lateral raises
30's x 12x 8 (30 secs between sets)
close grip bench
185x10x8 (30 secs)
rear laterals
25's x 12 x 8 (30secs)
wide DB fly ss/with overhead tricep ext
30's x 12 x 8 & 180 x 12 x 8 (30 secs between supersets)
ply push ups on med ball
3x8 (was shot at this point)
Damn what a pump today, tested my conditioning, which was OK. But, hypertrophy is insane!
 
CleetusVanDam

CleetusVanDam

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2/07/09
raw conv. deads
445x1\485x1/505x1
535x1
555x1
575x1
595x1
605x1
625x1
655x1
olympic power cleans
245x1
265x1
275x1
305x1x3
power pullups (jump to 8 ft I beam and perform wide pull up an release back to ground)
bw+20lb vest x 5 x 5
double arm db curls
45's x 12 x 5
shrugs
405x100 (poor form on last 30)
 
CleetusVanDam

CleetusVanDam

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2/8/10
High Volume chest tris delts
bench
225x10
235x10
245x10
255x10
265x10
250x10
235x10
225x10
side laterals
45's x 10 x 5
low incline wide angle db presses
80's x 12 x 5
hammer jammer power press
365x5x3
wide grip incline benc/chain tri ext superset till failure
135x38-80x42
bent laterals
15's x 50
dips till failure
bwx38
hypertrophy was insane!
was a damn good day!
 
CleetusVanDam

CleetusVanDam

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Been using Reset AD and Leviathan reloaded pre-workout. Great combo overall, down 8lbs after 4 weeks, and strenght continues to work its way back up.
 
CleetusVanDam

CleetusVanDam

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2/9/10
squat
315x1o
405x3
455x1
485x1
505x1
515x1
535x1
555x1
565x1
585x1
315x10x3
reverse hypers w/ 30lb weight vest around ankles
3x12
reverse lungs
3x12 per leg @ 135
jammer extension squats
195x12x3
leg press
700x10x3

overall good day, squats are still WAY down....
 
CleetusVanDam

CleetusVanDam

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2/10/09
warm up-20 inch box jump x 30
shrug
440x10
550x10
610x10
hang clean
275x2
295x2
300x2
310x1
315x1
320x1
330x1x3
power high pulls
245x5x3
db curls
60's x 5 x 5
lat pulls
180x8x 3
bb rows
335x10x3
dbcurls
15's x 60
shrugs
405x62
 
CleetusVanDam

CleetusVanDam

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2/12/10
Seated Dumbell Military Press
70's x 35
60's x 33
50's x 35
40's x 35
30's x 35
20's x 25
incline BB tricep extensions
85lbs x 12 x 5
side laterals
45's x 10 x 5
reat laterals
30's x 10 x 5
wide grip incline press ss/ with wide grip tricep extensions
135x38 ss/with 100 x 52
 
CleetusVanDam

CleetusVanDam

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2/14/10
conv deads
405x1
455x1
505x1
535x1
565x1
585x1
605x1
635x1
675xmiss ( got a little too aggressive shoulda went 660 and beat last week by 5lbs)
ez bar curl, behind the back shrug superset
90x 10 & 405x10 x 10 supersets
db preacher curls
35's x 10 x 3
hammer curls
35's x 10 x 3
wide lat pulls
80x 50 front x 50 back

good day despite missing on the ME dead attempt. Still think I can be back over 700 within a few months!
 
CleetusVanDam

CleetusVanDam

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2/15
close grip bench (thumbs over nipples)
225x10
275x5
315x3
335x2
345x1
355x1
365x1
315x5
275x10
side laterals
50's x 8 x 5
dips
bw+100 x 10 x 5
close grip (thumbs touching) bench
225+160lbs of chains x1 x 5
Hammer Jammer Press
405 x5 x 3
blast strap pushups
bw+30lb weight vest x 20 x 4
tricep ext drop set
120x30
100x30
80x30
conditioning 10 100yd sprints
 
CleetusVanDam

CleetusVanDam

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2/17/10
squats
275x10
315x8
405x5
455x1
485x1
505x1
525x1
535x1
555x1
565x1
pause squats (3 second stop below parallel)
405x5
315x8
225x12
glute ham raises w/30lb weight vest
bwx12x3
reverse hypers w/30lbs on ankles x12 x 3
leg extensions
4plates x 12 x 3
jammer extension squat
185x12x3

good solid day, still wishing squat strength would come on back...
 
CleetusVanDam

CleetusVanDam

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2/18/2010
shrugs
505x10
600x10
650x10
power high pulls
245x5x3
hang clean
285x3x5
bent rows
335x10x3
reverse grip lat pulls
140x15x3
bb rows @ 2/2 tempo
225x10x3
alternate db curls
50'sx 8 x 4
50's x 12 x1
good strong day, felt like i was 19 again!
 
CleetusVanDam

CleetusVanDam

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2/19/10
seated 90 degree rack lockouts from forehead
225x12
275x10
315x5
335x5
345x3
355x2
365x1 (20 second static hold)
225x20
bent laterals
30's x 12 x 5
db arnold presses
70's x 12 x 3
db parralel military press
60's x 12 x 3
overhead tricep extensions
200x10x10
standing front to back military combo press
115x20 to each
wide grip tricep pushdowns
200x40
tris and delts are SMOKED!
 
CleetusVanDam

CleetusVanDam

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2/21/10
Rack Pulls from knee
500x5
615x5
750x5
825x5
905x5
behind the back shrugs
455x12x5
ez bar curls
105x10x5

rack pulls were something damned serious!
 
CleetusVanDam

CleetusVanDam

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2/22/10
bench
245x10
275x5
300x5
315x5
335x5
365x1x4
side laterals
30's x 15x3
dumbell incline, incline fly superset
80's x 10 ss/with 40's x 10 x 5
bent laterals
30's x 10 x 3
close grip bench (thumbs at 6 inches)
245x5x5
wide grip bench with three second pause 3 inches above chest
175x10x3
v-handle tri pushdowns
250x10x5

anabolic cardio
jammer trunk rotation pressx20
power steps on 30 inch box x 20
bodyweight suspended row x 20
lateral power steps on 30 inch box x 20
45lb plate swing to overhead squat x 20

two trips through with no rest, this **** was vicious!!!!!
 
CleetusVanDam

CleetusVanDam

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2/23/10
Squats
405x5
455x5
485x5
520x5
565x5
12 inch narrow stance box squat
300x3x5
barbell step ups on 26 inch platform
3x10
glute ham raise
bw+30lb weight vest x 10 x 3

gonna be sore tomorrow!
 
CleetusVanDam

CleetusVanDam

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2/24/10
Power High Pulls
245x5x3
Hang Cleans
285x5x5
BB bent row double arm dumbell row superset
245x10 ss/with 65's x 10 x 3
wide grip lat pull down
120x10x10 20 secs rest between
seated incline db curls
40's x 10 x 3
single arm db preacher curl
35x10x3
db shrug
80's x 100

not bad for a wednesday
 
CleetusVanDam

CleetusVanDam

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2/25/2010
Seated DB Military
80's x 20,20,15,12,10
side laterals
30's x 15x5
standing behind the back military
135x15x5
db front raises
40's x 12 x 5
blast strap suspsended tricep extensions
bw x 20 x 5

great hypertrpohy and pre-hab day. delts looked like canteloupes!
 
CleetusVanDam

CleetusVanDam

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2/27/10
narrow stance deadlift off 5 inch platform
405x2
455x2
505x1
535x1
555x1
565x1
585x1 (not sure if it is a PR, but damn i felt good!)
olympic power cleans
275x1x8
ez bar curls
115x12,10,8,8,8,8,8,6,10
trap bar deads
455x10x3
double arm db curls
60's x 6 x 3
low cable curls
40's x 12,11,11,10,10

damn strong day!
 
CleetusVanDam

CleetusVanDam

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3/1/10
narrow grip bench
245x10
285x4
295x4
305x4
315x4
325x4
330x4
side laterals
40's x 12 x 5
incline bench
225x10,8,6,4,2
low incline flies
40's x 10x 5
low incline close grip db press
70's x 20x5
overhead BB tri extensions
95x12x5
v-bar tri ext
250x20
220x20
180x20
150x20
prowler push sprint +150lbs
x 60yds x 5
prowler gassed me!!!
 
CleetusVanDam

CleetusVanDam

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2/28/10
Narrow Grip Bench Press
245x10
275x4
295x4
305x4
315x4
325x4
side laterals
40's x 10 x 5
close grip(6 inch) pause bench
225x5x5
wide incline db press
80's x 20 x 5
overhead BB tri extension
115x15x5
v-bar tri ext
250x30

Prowler + 100lbs push 60yds x 6
 
CleetusVanDam

CleetusVanDam

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3/1/10
squats
355x10
405x4
455x4
505x4
555x5
585x4
glute ham raise
bw+30lb weight vest x12 x 3
low box (10 inch) narrow stance pause squat
275 x 5 x 5
BB step ups on 26 inch platform
135lbs 3 x 8 per leg
olympic grip BB front squat
255x5x5

135lb sled drag 2x440yds
 
CleetusVanDam

CleetusVanDam

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3/2/10
Power Shrugs 605x10x3
power high pulls 245x5x3
hang cleans 290x4, 295x4, 300x4, 305x4
BB rows 385x6x5
Wide Grip Lat Pulls 210x8x4
Alternate DB curls 60's x 6 x 5
Seated DB Pyramid curls 40's x 12 x 5
Cable Curls 60 x 35

anabolic conditioning circuit
hammer jammer press 225x20
36 inch box jumps x 20
lateral power step on 22 inch box x 20
roman chair situps +45lbs x 20
Jump grab and Pull up on I-beam at 9ft x 12
 
CleetusVanDam

CleetusVanDam

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3/3/10
Seated military rack lockouts from forehead
315x6x5
Seated DB military
70's x 20 x 5
bent laterals
30's x 12 x 5
overhead tri cable ext
160x10x5
Incline tate presses
45's x 12 x 5
side lateral front raise combo set
25's x 20 x 3

100 yd sprints x 10
 
CleetusVanDam

CleetusVanDam

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3/5/10
Conv dead/sumo combo set (1 rep in each form)
405x2
445x2
465x2
485x2
505x2
530x2
550x2
565x2
580x2
EZ bar culr
130x8x6
seated double arm DB curl
40's x 10 x 5
Olympic Power Clean
280x1x10
Rear Shrug
455x12x3

Hammer Jammer Press
315 till failure (28 reps)
 
CleetusVanDam

CleetusVanDam

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3/8
Narrow Grip Bench
245x10
275x3
300x3
310x3
315x3
325x3
335x3
340x3
side laterals
45's x 10 x 3
incline BB/db incline chest fly superset
205x10/45's x 10 x 6
close grip pause bench
275x5x5
close grip Inlince db press/dip/blast strp push up superset
40's/BW/BW x 30
straight bar wide grip tri ext
250x30

prowler push + 150lbs x 120yds
reverse double sled drag w/75lbs per sled 120yds
 
CleetusVanDam

CleetusVanDam

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3/10/10
Squats
455x3
485x3
525x3
555x3
595x3
narrow stance 10inch box squats
315x5x3
glute ham raises
bw+30lb weight vest x12x3
BB step ups on 28 inch platform
135lbs 8 per leg x 3
hammer jammer extension squats
315x10x3

2 440yd 3/4 speed sprints
 
CleetusVanDam

CleetusVanDam

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3/11/10
shrugs
525x10
640x10
710x10
power high pulls
275x5x3
hang cleans
305x5x5
bent rows w/lower body assistance
405x6x5
reverse grip bent rows/plyo pull up/jammer press supersets
225/bw/405 x 10 x 3 times through
db curls 55's x 8 x 5
bb shrugs
405x50
bb curls
45 x 50

stadium bleachers 15 mins
 
CleetusVanDam

CleetusVanDam

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3/12/2010
DB military Press
80's x 20 x 5
Side lateral raises
50's x 8 x 3
overhead BB tri ext
115x12x5
side lateral raises
40's x 10 x 3
standing Behind the neck military press
135x10x3
overhead cable tri ext
210x12x10

90lb sled drag x 50yds x 8
 
CleetusVanDam

CleetusVanDam

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3/13/10
BB rack Pull
950x3x5
BB snatch
185x3x5
seated incline db curls
45's x 10 x 6
ez bar curls
110 x 10 x 6
Roman Chair situps
+30 lb weight vest x 15 x 3

box jumps on 28 inch box x 60 secs x 3
 
CleetusVanDam

CleetusVanDam

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3/21/2010
BB bench
225x20
245x10
280x8
315x6
325x4
345x2
275x10
255x10
240x10
225x10
side laterals
30's x 15x5
dips
bw x 20 x 5
circuit: blast strap pushups, v-bar tri extensions @ 210, flat DB flies @ 30lbs, wide grip bench press @ 135 lbs-30 reps each

close grip BB bench
170x10x5

stadium steps x 20 mins
 
CleetusVanDam

CleetusVanDam

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3/22/2010
10inch box squats
225x10
255x10
275x10
285x10
315x10
RDLs
325x10x3
Standing Good Morning
300x10x3
low box front squat
225x10x3
ab circuit
1.25 mile jog
 
CleetusVanDam

CleetusVanDam

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3/23/10
BB shrugs
675x10
765x10
855x10
BB rows
385x5x5
T-bar rows
340x12x3
wide grip lat pulls/reverse grip lat pull combo set
150x10/10
140x10/10
130x10/10
seated alternate db curls
60's x 5 x 5
dumbell hammergrip preacher curls
30'x x 12 x 5
seated double arm DB curls
50's x 6 x 5
bent BB row
135x50
 
CleetusVanDam

CleetusVanDam

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3/25/10
BB bench
225x25
side laterals
40's x 12 x 5
BB bench
225x20
rear delt lateral raises
30's x 12 x 5
BB bench
225x20
standing bb military press alternate front to back
100x20x3
BB bench
225x20
v-bar tri pushdown
250x15x5
overhead BB tri ext
100 x 12 x 3
Plyometric pushups
bwx30x3
 
CleetusVanDam

CleetusVanDam

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Been doing FST 7 for the past two weeks, Loving it, logging it in the Supp log section as I am trying Muscle Marinade for the forst time.
 

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