Starting GVT Today!

[T-Man]

With my back injury, I've had to edit some of the lifts, but my goal is to gain 14lbs by May while keeping my bf under 14%. I have been training with HIT principles for a year+ so I figured now might be a good time to try something new!

Food log> http://fitday.com/WebFit/PublicJournals.html?Owner=Josh37

Current Stats:

176lbs
~11.5 % bf
17 yrs old
5' 11"

 

[M.J.H.]

GVT meaning German Volume Training? If so, good luck!

I tried this program in the past and I really liked it.

 

[T-Man]

GVT meaning German Volume Training? If so, good luck!

I tried this program in the past and I really liked it.

Thanks, I just finished my chest and bicep workout and my arms are shaking! It felt so werid lifting the weight because I was so used to HIT programs. Anyway heres how it went:

**Monday-2/21/05**

Bench Press

155lbs 3x10; 1x7
150lbs 1x5
145lbs 1x7; 2x6; 2x4

*Like I said earlier, I was so used to HIT programs that I started out with way too much weight. I was using around 65-70% of my max instead of the reccomneded 50-60.

Dips

Bodyweight- 3x10

Chin Ups

Bodyweight- 10;10;8;5

*I was planning on doing 10 sets, but after my 4th set I could only do 5 half reps so I switched to DB curls.

DB Curls

20lbs 4x10
25lbs 1x8;2x7;1x8

 

[King Silverback]

GVT is a biatch Brother. Good luck

 

[T-Man]

GVT is a biatch Brother. Good luck

Hey thanks archangel, Im going to give it all I got. Anyway, I just got a picture up. (too big to post on this site )

http://pg.photos.yahoo.com/ph/josh28910/my_photos

 

[King Silverback]

Go for it!!!

 

[T-Man]

2/22/05- Tuesday

Woke up and my chest was in excuciating pain! Even putting my shirt on was difficult!

Elipticall

I did an intense session of 10 minutes to get some blood flowing to the muscles.

 

[T-Man]

2/23/05- Wednesday

Leg Ext

10x10;135lbs

* I really cant wait for my back to heal so I can do squats instead of these lame leg exts. Im also going to increase the weight next time as 135lbs was ridiciously easy.

Leg Curl

5x10; 45lbs

Ab Work

Did some russian twists and some other weighted ab work.

 

[King Silverback]

I bet your quads will be screamin tomorrow!!! Lookin Good!!!

 

[T-Man]

Close Grip Bench

135lbs;1x10
115lbs; 2x10
120lbs; 3x7, 2x6, 1x5

Seated Rows

70lbs; 1x10
85lbs; 1x10
95lbs; 7x10
103lbs; 1x8

A.1) Rope Pushdowns

55lbs; 3x10

A.2) Pull Ups

Bodyweight; 6-5-6


**Today was the first day my chest was not sore since Monday. I woke up this morning and my back was sore and my triceps were a little tight. So far Im really enoying this program!

 

[King Silverback]

Lookin Good Brother!!!

 

[T-Man]

Monday


Bench Press

150lbs; 10-10-8-6-5-4
145lbs 6-5-5-3

Incline DB Curl

25lbs; 10-10-9-8-9-7-5-7-7-6

 

[T-Man]

** My back really hurt today. I don't have any idea what I did even different from the other days. My parents have scheduled an appt. with the chiropracter.

Wednesday
3/2/05

Leg Curl

57.5lbs; 10;10;10;10;10;10;7;8;8;8

*Should still probally increase the weight im using as I did 10 reps for 6 sets

Ab Work

Swiss Crunch 2x20

Weighted Medicine Ball Crunches 2x15

Leg Ext.

160lbs-10;10;9;9;8

*Probally should increase the weight on this as well.

 

[King Silverback]

Hey Brother, W/O's look great!!! Hope your back is alright

 

[LW83]

Hey T-man, what's the diet look like?

 

[T-Man]

Hey T-man, what's the diet look like?

Although it varies day to day what I eat, here is a sample of what I generally eat. Basically its about 3000-4000 calories and around 250g protein with about 450g carbs and 100g fat.

Breakfast
2 Pieces
4 Tablespoons Peanutbutter
1 Cup Oatmeal
1 Apple
2 Scoops Protein Powder

Meal 2

1/4 Cup Mixed Nuts
2 Cups Skim Milk

Lunch

1/2 Cup Whole Grain Rice
1 Can Tuna
1 Apple
1/2 Cup Cottage Cheese
3 Fish Oil Caps

Meal 3

2 Pieces Wheat Bread
4oz Turkey
3 Fish Oil Capsules

PWO

3/4 Cup Oats
1.5 Scoops Protein

Meal 4

1.25 Cup Oats
1 Apple
1.5 Scoop Protein
2-3 Pieces Bread
6 Tablespoons All Natural PB

Meal 5

2 Eggs or Chicken Breast
1/2 Cup Rice or Whole Wheat Pasta
1 Cup Veggies
1 Apple
1 Cup Skim Milk

 

[T-Man]

Hey Brother, W/O's look great!!! Hope your back is alright

Hey thanks arch. I've had my back injury since Sept. (2 slipped discs and one torn disc). Besides being in pain for 24-7, I can't even do key excersises, like squat and dealfit.

I just hope I can get it fixed soon......

 

[T-Man]

Friday
3/4/05

Seated Row

103lbs; 10-10-10-10
110lbs; 10-10
118lbs; 6-8-6-5

Close Grip Bench

125lbs; 10-10-7-6

Skull Crushers

75lbs; 10-10-9-8-7-6-6-7

*Well, after a few weeks my weight has climbed up to a little over 180lbs.

We have fitness tests this week so I will be maxing out things like bench and dips. My previous max on bench was 235lbs, but I'm worried that I won't even be able to match that. (Mainly due to my back injury, but also that while I seem to be gaining great size on the program, my strength is not really increasing too much....

)

 

[King Silverback]

Good Lookin W/O!!! Watch that back Brother

 

[T-Man]

Tuesday
3/7/05

Leg Curl
55lbs; 10-10-10-10-9-7-6-5

Pull Ups

10-10-8-8-6-4-4-3-2-2

Thursday
3/10/05

Dips

Bodyweight;15-15-15-15-11-12-10-9-13-10

DB Curl

25lbs; 10-10-10-10-9-7-10-8

Sunday
3/13/05

Bench Press

145lbs; 10-10-10-8-7-5-6-5-5-5

Leg Curl

62.5lbs; 10-10-10-10-6-7-6-5-7-6

 

[King Silverback]

Hey Brother, good lookin w/O's. Nice numbers, keep pushin it!!!

 

[T-Man]

Argh, sorry that I haven't kept the journal updated! I've just been really busy with school, work, and life, but I have continued to lift, I just didn't write it down. Anyway, starting tommorow, I'll try to keep it updated!

 

[King Silverback]

Lookin forward to it!!! I understnd about being busy. I have a 3 year old!!!