Hey everyone! A follower for many years I decided to start my own log. So let me give you some background. From young age I started playing sports-mainly soccer(typical for my country), but basketball and others too. Long story short the first time I started training in a gym was when I was 20(I’m 28 now) .The last 4 years I’ve been training between 4 and 8 times a week. I’m not obsessed with nutrition or even a training style,i actually try to do a little bit of everything. Lately I’ve been doing high volume training-some form of GVT (From what I am hearing it is a almost crazy amount too) but I feel better than ever so I will try my best to finish this training cycle of 12 weeks.
I’m on the 3rd week already but I want to see if someone has similar experience to mine with the higher volume and too find if others think that is excessive.
That’s Preston Bare’s GVT program(with minimum twists by my humble self)
Week 1, day 1
DB bench-10x10 - 25 kg db
Decline hammer press-10x10-55 on side
Side lateral db raises10x10-4 kg
Upright row -10x12 - 25 kg bar (I didn’t liked the movement too much)
Cable rope tri pushdown-10x10 - 17,5 kg
DB one-arm tri ext - 5x12(started with 10 the 1st one but went 7kg afterwards)
Have in mind that the scheme for the reps are 4 seconds on the negative phase and 1/2 on the positive. Except in the tri movements, those were with 2 sec negative, 1 positive. Rest periods between 30 sec and 1 min 10 max.
W1, D2
Lat pulldown - 10x10 - 50 kg,
Cable row-10x10-55
One arm db row - 5x8-30
Kneeling cable pullovers(rope) - 5x12-12,5
Machine preacher curl-10x10-20 kg
Standing BB curl - 5x12-30 kg bar - not a fan of the movement, I’ll change it.
Facepulls - 10x10 - going up and down in weight
W1, d3
Back squat - 10x10 - 20 kg per side
Leg extensions - 10x10 - 29
Lying ham curl - 10x10 - 29
Leg press(unilateral) 5x10-100
Dog tired and going crazy fast because the gym was closing. That was a very very stressful experience.
W1, d4
Bench press - 10x10-20 per side
Cable fly - 10x10 - 6kg
Shoulder press (barbell) - 10x10-5kg.
Front disc raises - 10x10 - 10kg disc
DB shrugs - 10x10-15 kg
Cable overhead ext - 5x15
Same as the day before. Going crazy fast. I’m finishing too late at work so I’m running home, eating a banana and running to the gym from there.
W1, d5
Seated cable rows - 10x10-60
Pull ups - 10 x max (strict - so just 7 or 8)
Cleans - 5x5-20 per side in a superset with jumping Jacks - 10. Minimal rest
So you get the idea. The last two weeks I’ve been modifying the routine a bit because that way it is more interesting for me but the idea stays the same. Basically close to a 10minutes Emom for about 7-8 excersises with 35 to 1, 30 (max rest). I just came from a epic leg day (where it works best for me). I think it’s more than enough for a first post
So it seems that changing countries is not that easy. What a colossal bureaucratic mess it was. Since it is finally over and all gyms are closed I have the perfect opportunity to start over.
4km run
Loredo WOD- 20 min- (24 airsquats,24 push-ups,24 walking lunges , 400m run)
Cindys Cousin-AMRAP 20 min-5 burpees, 10 push-ups,15 airsquats
100 pull-aparts with RED band + 3x10 shoulder retractions
Yesterdays work:
Circuit max 35 min to finish it :
10 min of jump role(I’m very bad at it)
10 burpees
25 push-ups
10 burpees
25 push-ups
50 lunges
100 crossfit sit-ups(absolute no idea about the real name but you can see it as a full sit-up too)
10 burpees
25 push-ups
50 lunges
100 of the same ab exercise
100 squats
Did it in 31 min.
2 min rest and than
8 rounds of :
11 Hand release push-ups
30 lunges
20 sit-ups
Straight work - 4 rounds of
Triset- push-ups with purple band x 20, shoulder press with red band x 12-15, shoulder retractions x 12
4 rounds x 12/15
Double-arm purple band row
Red band pull aparts
Overhead squat with stretched band
Band Pull-aparts +overhead presses with red band-320
Laying face down behind the neck presses +YTWI Holds(30 sec each) - 15 presses with thd red band
Bulgarian squat with purple band - 320
Full front rises with red band 3x10
Yesterdays work:
Jumping lunges-40/36/32/28/24/20/24/28/32/36/40 with a rest period 1:1 (max 40 sec.)
6x30 sec push-up holds
6x30 split squat(lunge) holds-those were very, very hard.
60 sec squat hold+max reps with 10 sec lowering phase x 3
3x10 full stop push-ups with purple band
30sec hold at top + 12 slow reps band pull-aparts x 3
6 short sprints
3x30-YTWI holds
2x10 - cuffs
It’s getting really hard lately. I don’t know about physically, but it’s affecting me mentally. I need my routine or at least some type of regular life
Todays work:
30 minute workout(5 rounds each)
Min 1- 24 jumping lunges
Min 2- 20 slow push-ups
Min 3- 15 band thrusters
Min 4- 30 pull aparts
Min 5- 12 burpees
Min 6 - 20 V-ups
10x30 meter sprints from different starting positions ( after a broad jump, from push-up, etc)
A very low volume day for me. I am planning on going for quick 5k run in about an hour or so but that’s going to be it for today.
Warm-up:
3 rounds of :
30 jumping jacks
10 single leg bodyweight RDL
5 Push-ups to downward Dog3 sec Pause
3x15 Push-upsPurple Band + 3x15 chest pressesPurple Band
3x15 purple band Deadlifts (3 sec eccentric) + 3x15 One-hand RowRed Band+3x10 One-arm lateral raisesRed Band
3x15 Biceps CurlPurple Band ( 3 sec slow eccentric)+ 3x20 One-hand triceps extensionsred band
30-10-30 Split squat-(copied our fearless leader new method and it is a mother fluffer aka Christian Thibaudeau) I can’t believe that it is humanly possible to make it to the end. I’ll definitely try to incorporate that method more often
As fast as possible 4 rounds of -
40 rope jumps + 25 air squats
5 min Emom of 8 bodybuilding burpees
For Time:
20/18/16/14/12/10/8/6/4/2
Burpees and Jumping Lunges
True. I saw that Christian wrote an article about it the other day…i am implementing few of his suggestions from the said article
04/04/2020:
Interval training:
3 km warm-up
8x20 sec sprinting/10 sec walking
another 3km cooldown(steady pace)
I missed running.Since the quarantine started i am down from 90 to 86,2 but i think it is mostly due to my lack of discipline with the food intake.Feel great though
07/04/2020
EMOM: 2 rounds
10 air squats
10 alternating jumping lunges
Increasing the reps every interval by 2(10/10,12/12 etc)
Triset:
10 push-upsPurple band followed by max hold at the top+ 30-10-30 Darden method for Pull-Aparts+ 20 slow eccentric(3 sec) curls with purple band
3x20 Tri extensions-Red Band
For Time:
100 air squats
80 stationary lunges
60 sit-ups
40 push-ups
20 burpees
40 push-ups
60 sit-ups
80 lunges
100 air squats
Did one of the HIIT sessions recommended by Ben Greenfield(Dr.Izumi Tabata Method training) and I was about to puke after the third sprint.
8x 20 sec sprinting/10 sec walking
3x20 meters sprints
1 set of max push-ups
Finally started stretching today.Did like 15/20 min of stretching while reading a book(only viable option for now)
30 sec hold-10 slow reps-30 sec hold in push-ups,pull-aparts,rows with bands
YTWI-30 sec per position
RDL with bands(+dropset changing the color of the band) -3x25
Curls(purple) + Tri extension(red)- 3x20 no rest
1set to failure of 10 normal push-ups-10 close hand push-ups-10 pike push-ups
Nothing too serious.Today i am going out to sprint again. It’s been working for me.Those HIIT sessions produce the closest feeling to a gym session for me
14/04/20
30-10-30 Darden on push-ups and band rows x 3
3x 45 sec push-ups iso holds
3x 45 sec band row iso holds
Superset-Hollow body hold+ Superman holds- 5xmax(no rest between series)
Triset- Band Front Raises+ Shoulder Presses+ Pull-aparts
Superset- Tri extensions + Bi Curls 3x20 no rest
30-10-30 Darden Split squat
60 sec iso holds on Squat
8x10 meter sprints from push-up start
3x Hollow body hold+Superman hold (for max time/no rest)
2 km constant tempo run