flat bench db 4 x 10
incline bb 135, 175, 195, 215, 225 x 6
incline flyes 4 x 10
machine press 2 x 8, 1x 8, 8, 15 partials
pek dek rear delts 4 x 15
supersetted w/ band pull aparts 4 x 20
db press 3 x 12
db front raises 3 x 10
bw 180. Refeed day was yesterday.
Thinking about running german volume training for legs when I am done shedding some fat. Something different than my usual training. Anyone have any experience with it? [/quote]
I’ve tried GVT for legs but dropped it 3 weeks in cause it was negatively affecting my subsequent workouts. However my buddies who have done it (some even a few cycles), have experienced noticeable size gains but less than satisfactory strength gains. Hope that helps.
Thinking about running german volume training for legs when I am done shedding some fat. Something different than my usual training. Anyone have any experience with it? [/quote]
I’ve tried GVT for legs but dropped it 3 weeks in cause it was negatively affecting my subsequent workouts. However my buddies who have done it (some even a few cycles), have experienced noticeable size gains but less than satisfactory strength gains. Hope that helps.
[/quote]
It does, thanks buddy. For the next couple of months my focus is elsewhere, but, I might revisit this idea in late summer. For now, I feel like focusing more on the strength aspect.
4.1.15
day off - hurt leg couldn’t do cardio (dog bit me)
4.2.15
leg is still hammered and swollen, no ankle mobility at all. Decided to give it a go anyways.
squats 225 x 8 x 8
front squats 185 x 3 x 10
Giant set x 3
lying hamstring curl x 8+8+8
hack squats x 10 w/ 5 sec descent
extensions x 10+10
leg press x 8+8+8
Giant set x 3
db sldl x 8+8+8
seated hamstring curl x 8+8
bw lunge x 10, 5 sec descent
hyperext x 12
goal for the next 3 weeks is to get accustomed to added volume and start working towards lifting heavier weights in the lower rep ranges. I’m enjoying the shift from my usual training methods.
4.9.15
dl’s 320 x 6 x 6, 1 x 10 amrap
estimated working weight at 70% of 1 rep max dl. assumed max dl is 455. I will use more next time, 320 was easy.
ng pullups 3 x 8
giant set x 3
wide grip chins x 8+8+8
cable rows x 8+8+8
pullovers x 10, drop set x 10
bw pullups x fail
Giant Set x 3
Rack pull x 12
One-Arm Dumbbell Row x 8+8+8
Machine Row x 8, drop x 8
hammer pulldown x 10
Giant Set x 3
Standing EZ Bar Curl x 8+8+8
db conc curl x 10 w/5 sec negative
hammer curls 8, drop x 8
preacher curls x 6+6 partials
Giant set x 3
laterals 8+8
rear laterals 8+8
rope raise 10+10
db press 8+8
Close grip bp 7 x 6
dips 3 x 8
Giant set x 2
rope pushdowns 8+8
overhead ext 8+8
decline db skullcrusher 8+8
close grip pushup to fail
need to practice push press form
body feels beatup, no training this weekend.
five more days until 7 day work weeks are over. With the additional time, I will be able to ramp up some more volume and get some sleeeeeeeeep.
squats 135 + chains, paused 3 secs x 10 reps no lockout. 6 sets total
giant set x 3
hack squat 5 sec decent
leg press 8+8+8 wide, close, toes out
extensions 10 + 10
Giant set x 3
bb curls 8+8+8
db conc curls x 10 w/5 sec descent
rope hammer curls 8+8
preacher curls 6+6
4.19.15
day off
4.20.15
squats 95, 135, 185, 225, 255, 265, 275 x 10
smith mach front squats 3 x 12
Giant set x 3
lying hamstring curl x 8+8+8
hack squats x 10 w/ 5 sec descent
extensions x 10+10
leg press x 8+8+8
Giant set x 3
db sldl x 8+8+8
seated hamstring curl x 8+8
bw lunge x 10, 5 sec descent x 10
hyperext x 12
seated calves and tibia 4 x fail
4.22.15
40 mins liss treadmill w/ one set of abs every 7 minutes.
4.24.15
Push press 3 x 10
btn press 3 x 12
Giant set x 3
laterals 8+8
rear laterals 8+8
rope raise 10+10
db press 8+8
Close grip bp 3 x 10
skull crushers 3 x 12
Giant set x 3
rope pushdowns 8+8
overhead ext 8+8
decline db skullcrusher 8+8
close grip pushup to fail
bw has dropped back down to low 170’s. This was unexpected. Calories have been increased by over 500 per day for the last month and cardio sessions reduced. Increased training intensity and duration must be the culprit. Adjusting cals upward by another 400 as of today. Reevaluate in a week. In the last month, my cals have increased from 2500 to 3000 to 3400 starting tomorrow.
4.26.15
25mins liss cardio
ng pullups bw 5 x 10
forearm roller x bunch
4.27.15
squats 95, 135, 185, 225, 265 x 7 x 8, 265 x 1 x 10
smith machine front sq 205 x 3 x 10
Giant set x 3
lying hamstring curl x 8+8+8
hack squats x 10 w/ 5 sec descent. used 45’s
extensions x 10+10
leg press x 8+8+8 used 45’s and 35’s
Giant set x 3
db sldl x 8+8+8 used 50lb db’s
seated hamstring curl x 8+8
bw lunge x 10, 5 sec descent x 10
hyperext x 12
seated calves and tibia 4 x fail
4.28.15
incline bb 185 x 7 x 8, 1 x 12 amrap last set
smith mach decline 225 2 x 10, 1 x 9
Giant set x 3
flat flye x 8, decline flye x 8, decline partial fly x 8
pek dek x 10, drop x 10
wide pushups x fail
Giant set x 3
banded ng incline db x 8, pronated x 8
dips slow descent x 8, regular 8
cable flye x 8, x 8
4 weeks ago incline bb @ 185 sets of 8 stapled me after the 4th set. I’ve been looking forward to a rematch with this set and rep scheme. Today, I win.
5.3.15
45 mins liss
leg press calves 6 x 15
ng pullups bw + 10lbs x 5 x 8
seated supinated db curls w/ 3 sec descent x 3 x 8
occluded bb curl 4 x amrap 30s rest
5.4.15
squats 135, 185, 225, 275 x 6 x 6, 1 x 10 (amrap)
smith mach front squats 3 x 8
Giant set x 3
lying hamstring curl x 8+8+8
hack squats x 10 w/ 5 sec descent.
extensions x 10+10
leg press x 8+8+8
Giant set x 3
db sldl x 8+8+8
seated hamstring curl x 8+8
bw lunge x 10, 5 sec descent x 10
hyperext x 12
seated calves x bunch