Torso day
I only managed 8 supersets. On the 8 set I only managed 9 reps on the bench press and I felt that my form on the barbell rows was off so I stopped there.
8x10 60kg barbell bench press supersetted with barbell rows(2 mins of rest)
7x10 7,5kg dumbell side lateral raises(around 1 min rest)
Arms
Dumbbell hammer curls(15,5kg) supersetted with dumbbell behind the head triceps extensions(1 db @15,5kg) with 1 minute of rest
bx10/tx15
bx10/tx15
bx10/tx15
bx9/tx15
bx7/tx15
bx6/tx15
bx6/tx12
bx6/tx12
bx6/tx12
bx6/tx12
Legs
10x15 squats with 2 dumbbells @ 22,5kg each, rest time was 2 minutes between sets.
Rest day
Decided to train traps at home.
Dumbbell shrugs 10x30 with 15,5kg db’s with 30 seconds of rest between sets.
21/01/2009
Torso day
Chest/back supersets with dumbbells @28kg with 2 minutes of rest between sets, the exercises were flat bench(semi-neutral grip) and one arm row(neutral grip).
1x10
1x10
1x10
1x6
1x6
1x6
1x6
1x6
1x6
1x6
My chest gave out the first on the fourth set so I lowered the reps for my back too.
The other exercise was dumbell side lateral raises @7,5kg with around a minute of rest between sets. I managed to complete 10x10 on this one.
Hi iokmjo!
I too have currently started the GVT! Is this a modified version?? Cause I’m following the original 10x10 (alternating supersets)5day cycle, most bang-for-your-buck exer. with 90sec rests between and then doind the secondary exercises 3x10 with 60 sec rests between. Anyways, great log, ill be following along!
rikz
Yep its modified, because I train in a friends basement and its limited to only a barbell and two dumbbells, that and the fact he trains with a different routine. Rest times are at two minutes for the main sets and around a minute for the secondary ones. I usually train two or three consecutive days, then take a day off. My reason for doing this is that I avoid failure like the plague(maybe allowing some burn in the last set). The template is something like chest/back, arms, legs.
P.S. I started the program about a month ago, but didn’t keep a log.
Edit:Do you keep a online log somewhere?
23/01/2009
Arms
Barbell curls@30kg supersetted with two hand dumbbell@17.5kg behind the head triceps extensions. Rest time of 1 minute.
Bx10/Tx10
Bx10/Tx10
Bx10/Tx10
Bx10/Tx10
Bx10/Tx10
Bx9/Tx10
Bx8/Tx10
Bx7/Tx10
Bx7/Tx10
Bx7/Tx10
[quote]iokmjo wrote:
Edit:Do you keep a online log somewhere?[/quote]
Nope. I prefer to simply keep my set/reps/weights scheme on a piece of paper. I don’t usually have that much time to register stuff online. Besides that, this prog is kicking my ass! Don’t know about you, but usually muscle soreness will last 1-2 days following training days, and on the GVT, my whole upper body was sore for 4 days!! simply from doing Incline (30deg) DB Press and Chins! Even my abs were sore!
Legs
Barbell squats ATG@50kg supersetted with machine hamstring curls @40kg with about 2 minutes of rest. I managed to perform all the sets with 10x10 scheme.
[quote]rikz wrote:
Nope. I prefer to simply keep my set/reps/weights scheme on a piece of paper. I don’t usually have that much time to register stuff online. Besides that, this prog is kicking my ass! Don’t know about you, but usually muscle soreness will last 1-2 days following training days, and on the GVT, my whole upper body was sore for 4 days!! simply from doing Incline (30deg) DB Press and Chins! Even my abs were sore![/quote]
Haha, the same thing happened to me after doing dumbbell bench press and dumbbell rows. I felt such a great soreness in my lower abs! This training program is simply quality stuff. I see the results in my training partners comments, hes already telling me to stop training legs so often because they grow too much!
Torso
Chest/back supersets with dumbbells @28kg with 2 minutes of rest between sets, the exercises were flat bench(semi-neutral grip) and one arm row(neutral grip).
1x10
1x10
1x10
1x9
1x7
1x6
1x6
1x7
1x6
1x6
The other exercise was dumbell side lateral raises @7,5kg with around a minute of rest between sets. 6 sets of 12 reps each.
Legs-scheduled deload
Dumbbell squats(a pair of 15,5kg dumbbells held with curled hands to the side of the body. 10x10 rep set scheme with 2 minutes of rest between sets.
I have started GVT as well keep going strong and we can compare notes once I get into it. From my past experience if you eat at maintence level you can drop body fat and gain some muscle in as little as 6 weeks. This program if done with 60 second rest internvals.
The biggest mistake I made before was not to change up the exercises after 4 weeks.
Also if you eat clean you can gain weight rapidly as well.
Anyways good lucky and check out my Log.
Acknowledged!
What are your views on deloading? Poliquin suggests to deload the volume every 3rd workout.
Torso-scheduled deload
Chest/back supersets with dumbbells @28kg with 2 minutes of rest between sets, the exercises were flat bench(semi-neutral grip) and one arm row(neutral grip). Just did 10x3 on setsxreps.
[quote]iokmjo wrote:
Acknowledged!
What are your views on deloading? Poliquin suggests to deload the volume every 3rd workout.[/quote]
I don’t exactly recall 100% but, I’m pretty sure I read that deloading was done after six 5day cycles? Which is what I plan to do.
01/02/2009
Legs
Barbell stiff legged deadlifts(75kg) 10 reps per set supersetted with leg extensions(52kg) on a machine, 15 reps per set. Managed the 10 sets in about 35 minutes. I didn’t really feel any pump, but after the last set I felt somewhat light-headed.
Torso
Chest/back supersets with dumbbells @28kg with 2 minutes of rest between sets, the exercises were flat bench(semi-neutral grip) and one arm row(neutral grip).
1x8
1x8
1x8
1x8
1x5
1x5
I was thinking of doing 8x8 but didn’t feel strong enough today, so I stopped after the 6th set.
The other exercise was dumbell side lateral raises @12,5kg with around a minute of rest between sets. 5 sets of 5 reps each.
My workout was done in about 25 minutes.
Deloading with Starting strength
Decided to deload with SS doing workout B first. I’ll probably be doing SS for about 2 weeks maybe more.
Squat 3x5 with 70kg(didn’t like my form so I’ll repeat next time)
Press(with hip/leg drive) 3x5 with 50kg
Power clean 5x3 with 30kg(First time doing it, still learning proper form)
Workout A
Squat 3x5 with 70kg(slight increase in form, but missed my last rep in my last set)
Bench press 3x5 with 75kg
Deadlift 1x5 with 110kg(didn’t like my form)