[quote]DoveofWar08 wrote:
Nice lifting man. GVT takes some guts to do. [/quote]
Thanks a lot, man! I didn’t think I would survive the first week, but made it through, and each week after seems to be getting easier. I really didn’t know what I was getting myself into essentially though.
[quote]whup wrote:
[quote]grettiron wrote:
Whup how often are you lifting these days? Updates are getting sparse. I need my fix boo.[/quote]
Hey playa,
I had to take a week off. I had an archaeological survey to do all last week in the mountains, anywhere from 9,500 feet to 12,500 feet in elevation. Too tired from hiking 4 miles per day for any kind of training. Had a blast though and found a 12 sites.[/quote]
Wow, that’s really cool. That must have been some beautiful scenery!
I haven’t stopped by here for a while - I see I’ve been missing out on all the fun! What’s all this ‘hiking’ nonsense? I hear it’s like walking (which is bad enough), just… In the country.
All that conditioning is going to make GVT seem like a lazy day in the sun…
MON gun show
Close grip BP
95x6
135x6
185x6
225x6
245 2x6
265x4
Hammer curls
30x6
45 2x8
50 x8
DB ext - seated behind head
80x8
85x8
90 2x8
Incline curl
35 2x8
40x8
45x8
Drop it like its hot!
WED - Pencil legs
Dwarf hack SQ
WU
1 plate 2x10
Work sets
2 plates 2x10
3 plates x10
4 plates x10
4 plates + 25 2x10
Leg press
6 plates 2x10
I realized I counted my WU sets as work sets, so I only got 8 sets total. And added some leg presses to finish it off
HS leg ext
60 x6
65 x6
75 2x6
SS
HS leg curl
70 x6
80 x6
95 x6
105 x6
Seated calf raises
100 2x15
110 2x15
All sets done raw, with ramping, TUT, rest pause, giant setted, rep tempo, with bands and chains. Oh yeah, I’m on a creatine cycle!
[quote]Element_26 wrote:
I haven’t stopped by here for a while - I see I’ve been missing out on all the fun! What’s all this ‘hiking’ nonsense? I hear it’s like walking (which is bad enough), just… In the country.
All that conditioning is going to make GVT seem like a lazy day in the sun…[/quote]
I guess when you walk uphill its considered hiking, and flat ground is walking…?
Thanks for stopping in, mate
Sprinting up hills is painful and awesome. Walking up hills is just painful, if done for any appreciable length of time!
MON 09-13
Defranco’s upper warm up
Incline DB bench
warm up
40x10
60x8
work sets
90x6
100x7
110x6
Floor press-fat bar
185 2x6
205x6
SS
T-bar row
5 35lb plates 3x10
Neutral grip chins
x8 x6 x5
Weighted push ups
drop set
3 35lb plates x12
2 " " x12
1 " " x6
BW x3 = 33 reps
Stretch out
Been super busy, only trained once last week. Back to moving some weight in the lower rep range, happy about that shit.
[quote]Element_26 wrote:
Sprinting up hills is painful and awesome. Walking up hills is just painful, if done for any appreciable length of time![/quote]
True dat!
TUES
DL
warm up
135x8
225x5
315x3
work sets - belt and chalk
405x5
455x5
495x5
HS leg curl
100 3x8
Seated calf raise
110 3x15
Foam roll and stretch
I haven’t pulled in a while, so I was taking it easy
WED
Close grip BP - Index and middle finger on the smooth part of the bar
95x6
135x6
185x6
225x6
245x6
265x6
285x4
Hammer curls
20x6
40x6
45x6
50x6
45x6
DB ext - seated behind head
90 2x8 1x6
Incline curl
40 3x8
I’m stronger at close grips than I am on floor presses and they don’t bother my shoulder. I think for my next bench day I’ll hit Inclines first and then some close grips.
Tris are fun to hit, biceps not so much
FRI
Joe D upper body warm up
DB seated OHP
warm up
30 x10
45 x6
Work sets
70 x6
80 x6
90 x7 PR
BB shrug
warm up
315 x10
work sets
405 x10
495 x15 x10 PR
DB Side laterals - standing, squeeze at top
20 2x10
30 x10
35 x10
SS
DB Front lateral
20 4x10
Face pull
130 2x10
140 x10
I felt really good today. Lots of energy and pain free just about everywhere. Hit a few PRs too. It was my first time using the 90s on OHP and 5 plates on BB shrugs
MON
Defranco’s upper warm up
Incline DB bench
warm up
45x12
65x8
work sets
90x7
110x10 PR
CLose grip BP
warm up
135x7
185x7
work
205x7
225x7
265x6
DB rows
warm up
50x6
65x6
work
90x7
100x7
110x7
HS pull down
2 plates x8
" " + 10 2x8
DB ext - seated behind head
90 2x8 x9 PR
Stretch and foam roll
Good session and great start to the training week
SUN
Joe D upper body warm up
DB seated OHP
warm up
30 x10
45 x6
Work sets
70 x6
80 x7
65 x15
DB Side laterals - standing, squeeze at top
30 2x8
SS
DB Front lateral
25 2x8
BB shrug
warm up
225 x10
work sets
405 x10
495 x10 x8 PR
Hammer curl
40 x6
45 x6
50 x8
MON
Foam roll, stretch
Back raise x12
DL
warm up
135x8
225x5
315x5
work sets - belt and chalk
405 x5
455 x3
500 x3 PR
HS leg ext
45 x8
65 2x10
75 x10
SS
HS leg curl
45 x8
100 2x8 x10
Back raiase 2x12
Seated calf raise
120 2x10 x13
Foam roll and stretch
WED
Defranco’s upper warm up
Incline DB bench
warm up
50 x10
70 x10
work sets
90 x8
110 x11 PR
DB rows
warm up
50 x8
70 x8
work
90 x8
100 x8
110 x8
CLose grip BP
warm up
135x7
work
205x7
225x7
265x6
HS low row
1 plate x10
2 plates x10
2 plates + 25 2x8
DB ext - seated behind head
90 x10 2x8
Incline flys
40 x10
50 x10
60 x8
That’s a wrap!
Stretch and foam roll