March 27th, 2009
Deadlifts
135lbs x 10
225lbs x 6
315lbs x 4
405lbs x 1
455lbs x 1
405lbs x 1
405lbs x 1
Rack Pulls
495lbs x 4
505lbs x 4
515lbs x 1
520lbs x 1
525lbs x 1
Barbell Shrugs
225lbs x 12
275lbs x 12
315lbs x 12
365lbs x 12
Dumbell Shrugs
90lbs x 12
90lbs x 12
90lbs x 15
My head hurts
March 28th, 2009
Clean & Jerks
135lbs x 4
185lbs x 1
205lbs x 1
225lbs x 1
225lbs x 1
Alternating Dumbell Snatches
90lbs x 6
90lbs x 4
90lbs x 4
Cable Pushdowns
100lbs x 12
120lbs x 12
140lbs x 8
Chinups
1 set of 6
2 sets of 5
Alternating Dumbell Curls
40lbs x 20
40lbs x 16
40lbs x 20
Barbell Curls
70lbs x 12
70lbs x 12
70lbs x 9
70lbs x 12
March 30th, 2009
Bench Press
135lbs x 12
225lbs x 8
275lbs x 3
315lbs x 1
315lbs x 1
275lbs x 3
Flat Dumbell Press
90lbs x 12
90lbs x 8
90lbs x 9
90lbs x 8
Cable Flies
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 10
60lbs x 9
EZ Grip Cable Pushdowns
97.5lbs x 12
147.5lbs x 12
147.5lbs x 11
147.5lbs x 7
Single Arm Overhead Dumbell Extensions
30lbs x 12
30lbs x 12
30lbs x 12
March 31st, 2009
Back Squats
135lbs x 12
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 9
225lbs x 8
225lbs x 7
225lbs x 7
225lbs x 4
Prone Leg Curls
95lbs x 12
95lbs x 8
95lbs x 7
95lbs x 6
Standing Calve Raises
3 plates x 12
3 plates x 12
3 plates x 12
3 plates x 10
So the whole Kraut Velocity Training thing is pretty fun, though I hate it at the same time. I thought I would be able to do another quad focused exercise after… boy was I wrong. I could hardly walk after, and I just went to do the leg curls… Then I really couldn’t walk.
It was fun though, got a serious quad pump going, and a sweat I haven’t seen in a while. I think I’ll be incorporating GVT in most of my workouts for the next two-three months.
With you guys giving GVT a shot, I find myself getting interested in revisiting it. I haven’t done GVT in years.
Not sure I could handle GVT with squats though. I’m not sure my back would hold up to that yet.
April 1st, 2009
Pullups
1 set of 6
1 set of 5
1 set of 3
Barbell Rows
135lbs x 12
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
205lbs x 10
Dumbell Rows
90lbs x 12
90lbs x 12
90lbs x 12
Wide Grip Pulldowns
140lbs x 12
160lbs x 12
160lbs x 12
Low Rope Rows
90lbs x 15
90lbs x 12
90lbs x 15
Alternate Dumbell Curls
35lbs x 24
35lbs x 24
35lbs x 20
Straight Bar Cable Curls
57.5lbs x 12
57.5lbs x 8
57.5lbs x 8
Concentration Curls
30lbs x 10
30lbs x 8
30lbs x 6
30lbs x 6
Okay, so apparently 205lbs isn’t enough either. This however, is a good thing.
Vader, I can’t explain how much I’m enjoying this. I’m pretty sure my muscles are saying thank you for not going to my max potentials for a while as well. My brain also enjoys it, because it’s something new that I’ve never done for a while. I love having my heart rate kick up, the huge sweat I get out of it. However, I don’t know what shoulder exercise I can do GVT with, we’ll see tomorrow. I’m also not sure if I’ll do GVT with deadlifts.
If I recall correctly, I think for shoulders I just did one-arm DB presses with the other arm holding something for support. Then, like with every other set, I’d kind of mess around with my arm position, or even the angle of my torso, in order to hit different areas of the shoulder more.
Definitely didn’t do standard deadlifts, but I might have done RDLs.
April 2nd, 2009
Barbell Presses
Bar x 15
135lbs x 6
Clean & Jerks
185lbs x 1
205lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1
Seated Dumbell Presses
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Dumbell Lateral Raises
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 10
April 3rd, 2009
Deadlifts
135lbs x 12
225lbs x 8
315lbs x 6
375lbs x 3
405lbs x 2
Rack Pulls
495lbs x 1
495lbs x 1
515lbs x 1
535lbs x 1
545lbs x 1
585lbs x 1
495lbs x 1
Barbell Shrugs
315lbs x 12
315lbs x 12
315lbs x 12
April 6th, 2009
Bench Press
135lbs x 12
225lbs x 8
275lbs x 4
315lbs x 1
315lbs x 1
315lbs x 1
275lbs x 2
Flat Dumbell Bench
90lbs x 12
90lbs x 12
90lbs x 12
Cable Flies
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
70lbs x 12
EZ Bar Tricep Extensions
115lbs x 12
115lbs x 12
115lbs x 12
EZ Grip Pushdowns
147.5lbs x 12
147.5lbs x 12
147.5lbs x 10
April 7th, 2009
Back Squats
135lbs x 12
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 7
225lbs x 8
225lbs x 7
225lbs x 7
225lbs x 4
Prone Leg Curl (Heavy squeeze)
95lbs x 12
95lbs x 12
95lbs x 10
Leg Extensions (Heavy squeeze)
110lbs x 12
110lbs x 12
110lbs x 12
110lbs x 10
Standing Calve Raises (Heavy squeeze)
3 plates x 12
3 plates x 12
3 plates x 12
3 plates x 12
Seriously, lets see how many days it took for my legs to stop being sore this week. Last week, they were finally better by Sunday.
Joy joy joy
April 10th, 2009
Shoulder Width Pullups
1 set of 6
2 sets of 5
Barbell Rows
135lbs x 12
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
Wide Grip Pulldowns
140lbs x 12
160lbs x 12
160lbs x 12
Low Rope Rows
90lbs x 15
90lbs x 12
90lbs x 12
90lbs x 13
Alternating Hammer Curls
30lbs x 24
30lbs x 24
30lbs x 24
Reverse Barbell Curls
60lbs x 12
60lbs x 12
60lbs x 9
Barbell Wrist Curls
100lbs x 12
100lbs x 12
100lbs x 12
April 11th, 2009
Standing Barbell Presses
Bar x 20
95lbs x 10
135lbs x 10
135lbs x 6
135lbs x 7
Clean & Jerks
225lbs x 1
225lbs x 1
225lbs x 1
Seated Dumbell Presses
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
Dual-Cable Face Pulls
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Seated Zottman Curls
20lbs x 10
20lbs x 9
20lbs x 7
Reverse Wrist Curls
60lbs x 20
60lbs x 20
60lbs x 20
April 12th, 2009
Deadlifts
135lbs x 12
225lbs x 8
315lbs x 4
405lbs x 1
500lbs x 1
Rack Pulls
315lbs x 12
405lbs x 6
405lbs x 7
Behind The Back Smith Shrugs
225lbs x 12
225lbs x 12
225lbs x 12
275lbs x 12
315lbs x 6
365lbs x 3
365lbs x 3
Seated Calve Raises
2 plates + 2 10s x 12
2 plates + 2 10s x 12
2 plates + 2 10s x 12
2 plates + 2 25lbs x 8
2 plates + 2 25lbs x 6
Update
My form must have been atrocious on the deadlift. My lower back is very very sore, and not in that “Man that was a good workout” sort of sore… But a, “Ow my fucking back”
Going to get a good nights rest after I finish watching Gran Torino.
April 13th, 2009
Chinups
1 set of 8
1 set of 6
1 set of 5
Alternating Dumbell Curls
30lbs x 24
35lbs x 24
40lbs x 24
EZ Bar Curls
115lbs x 6
115lbs x 6
115lbs x 5
115lbs x 3
Machine Preacher Curls - Single Arm
50lbs x 11
50lbs x 8
50lbs x 9
Seated Zottman Curls
20lbs x 10
20lbs x 7
20lbs x 5
20lbs x 5
Wrist Curls
100lbs x 20
100lbs x 20
100lbs x 12
100lbs x 15
April 13th, 2009
Bench Press
135lbs x 15
225lbs x 9
245lbs x 6
245lbs x 6
275lbs x 3
245lbs x 5
Incline Dumbell Bench
90lbs x 12
90lbs x 9
90lbs x 8
Pec Flies
205lbs x 12
220lbs x 6
205lbs x 9
205lbs x 10
Single Arm Dumbell Tricep Extensions
20lbs x 15
25lbs x 15
30lbs x 12
EZ Grip Cable Pushdowns
90lbs x 12
147.5lbs x 12
147.5lbs x 12
147.5lbs x 9
Alternating Hammer Curls
30lbs x 26
35lbs x 24
35lbs x 24
Wrist Curls
100lbs x 15
100lbs x 15
100lbs x 12
Holding Onto 315lb Barbell for 60seconds
Took 6 sets to achieve 60seconds.
Basically what I mean for the last part is, I would hold onto a barbell for as long as possible, until it slipped out of my hands. So, it took me 6 sets to finally hit holding it for 1 minute.
April 14th, 2009
Back Squats
Bar x 15
125lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 10
225lbs x 8
225lbs x 8
225lbs x 7
Prone Leg Curls
95lbs x 12
95lbs x 10
95lbs x 9
95lbs x 8
Leg Extensions
115lbs x 12
115lbs x 10
115lbs x 10
Standing Calve Raises
3 plates x 15
4 plates x 12
4 plates x 12
4 plates x 10
Seated Calve Raises
2 plates x 15
2 plates x 12
2 plates x 12
2 plates x 10
Getting better!
In the next week or two I may just have to up my weights for the GVT squats. I’m both looking forward to it, and dreading it at the same time.
Also, for the first time in ages I felt like throwing up all over the gym about 3-4 sets into the squats. Oh my!
April 15th, 2009
Pullups
3 sets of 3
T-Bar Rows
2 plates x 12
3 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
3 plates + 25lbs x 10
Wide Grip Pulldowns
140lbs x 12
160lbs x 10
160lbs x 10
160lbs x 10
Dumbell Rows
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12
April 16th, 2009
Clean & Jerks
135lbs x 1
135lbs x 1
135lbs x 1
185lbs x 1
205lbs x 1
225lbs x 1
225lbs x 1
225lbs x 1
Alternating Dumbell Snatches
90lbs x 6
90lbs x 6
70lbs x 14
Seated Dumbell Presses
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 10
Lateral Dumbell Raises
30lbs x 12
30lbs x 12
30lbs x 12
Dual-Cable Face Pulls
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12