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

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


    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

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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!
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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
    •   
       

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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!
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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
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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!
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    You lookin strong Jack, good to hear from you!
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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
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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
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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
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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
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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
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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!
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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)
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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!
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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.
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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....
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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
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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
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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!
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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
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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...
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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!
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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!
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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!
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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!!!!!
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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!
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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
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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!
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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!
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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!!!
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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
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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
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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
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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
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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)
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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
  38. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Rep Power
    328

    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
  39. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Rep Power
    328

    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
  40. Registered User
    CleetusVanDam's Avatar
    Stats
    5'10"  250 lbs.
    Join Date
    Dec 2008
    Posts
    464
    Rep Power
    328

    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
  •   

      
     

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