Stonecold's German Volume Training

[Stonecoldtruth]

After just wrapping up my Controlled Labs log ( http://forum.bodybuilding.com/showthread.php?t=728587 ) I decided it was time to make a real workout journal. This specific journal shall monitor my progress as I try my hand at German Volume Training.

More information about GVT can be found here: http://www.bodybuilding.com/fun/luis13.htm

Some basics, if you plan to follow my log:



Goals & Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits:

Day 1 Day 2 Day 3 Day 4 Day 5
Chest & Back Legs & Abs Off Arms & Shoulders Off

When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping




Supplement Staples:

Multivitamin
Whey Protein
Creatine (Monohydrate responder, Green Bulge stockpile)
Scivation Xtend
Taurine
Potassium
Extra Vitamin C
Sesamin
CL Red Acid
CL Glycergrow
Glucosamine/Chondroiton
Fiber Supplement
Fish/Flax Oil

Optional Supplements:
Glucophase XR
CL Blue Up
cAMPHIBOLIC
CLA

Upcoming Sponsored Logs:
Anagen
RESIST
Growth Factor

Might Be Added:
LipixFX

[spirit3530]

After just wrapping up my Controlled Labs log ( http://forum.bodybuilding.com/showthread.php?t=728587 ) I decided it was time to make a real workout journal. This specific journal shall monitor my progress as I try my hand at German Volume Training.

More information about GVT can be found here: http://www.bodybuilding.com/fun/luis13.htm

Some basics, if you plan to follow my log:


WTF. What happen to Layne training??????? or do I need a PM

[Stonecoldtruth]

Name - Josh
Age - 24
Height - 6'0"
Weight - 295
BF % - 35

Pictures -

Sept 05:
http://sio.midco.net/stonecoldtruth/images/start.jpg

At the time these pictures were taken I was 371lbs. So as you can tell I've lost quite a bit of weight in the past 8 months.


Current Pics Attached

Goals - 225lbs at sub15% BF, then reasses. I'm hoping to obtain this by the Arnold Classic next year.

[Giggety Giggety]

Looks pretty interesting, good luck w/ your training

[Stonecoldtruth]

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.

Exercises:

A - Dumbbell Bench Press - 10 sets of 10 reps w/ 45lb DBs
B - Lat Pulldown - 10 sets of 10 reps w/ 120 pounds

C - Decline Barbell Bench Press - 3 sets of 10 reps w/ 135 lbs
D - Seated Row - 3 sets of 10 reps w/ 140 lbs

Total Sets - 26

26 working sets in 35 minutes..... dang that was intense. I got pumps I didn't know were possible. After about the 7th AB superset I could barely move, but on the 8th-10th set I hit almost like a second wind. Insane workout, I was dripping sweat everywhere.

Cheers,
Josh

[Liquidtensi0n]

I'm interested in doing GVT old school like this (none of that fancy OVT stuff) once I get my strength where I want it on the 5x5. I'll be following this to see how it works out for you. And yea, the second wind thing has been documented by other people who've done GVT. I wonder why it happens though.

[RipThaJacka90]

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.

Exercises:

A - Dumbbell Bench Press - 10 sets of 10 reps w/ 45lb DBs
B - Lat Pulldown - 10 sets of 10 reps w/ 120 pounds

C - Decline Barbell Bench Press - 3 sets of 10 reps w/ 135 lbs
D - Seated Row - 3 sets of 10 reps w/ 140 lbs

Total Sets - 26

26 working sets in 35 minutes..... dang that was intense. I got pumps I didn't know were possible. After about the 7th AB superset I could barely move, but on the 8th-10th set I hit almost like a second wind. Insane workout, I was dripping sweat everywhere.

Cheers,
Josh

Good Luck,

I am also in the same boat but I weigh more than you.

[Stonecoldtruth]

I'm interested in doing GVT old school like this (none of that fancy OVT stuff) once I get my strength where I want it on the 5x5. I'll be following this to see how it works out for you. And yea, the second wind thing has been documented by other people who've done GVT. I wonder why it happens though.

I'm thinking the Central Nervous System must have a reserve. Because the GVT is more of a CNS exhaustion than anything else, ya know? So when you push it to a certain limit, it kicks in.

That is purely speculation though!

Thanks for stopping by my thread.
Josh

[Stonecoldtruth]

Good Luck,

I am also in the same boat but I weigh more than you.

It's all good bro, as you can see I started out REALLY heavy (371 in sept 05). At one point I was over 400lbs in fact.. What we weigh now doesn't matter, because we WILL lose this weight.

It is all about dedication, determination, and desire. If you have those three things, you've already won the battle.. the rest is just a process..

Josh

[RipThaJacka90]

It's all good bro, as you can see I started out REALLY heavy (371 in sept 05). At one point I was over 400lbs in fact.. What we weigh now doesn't matter, because we WILL lose this weight.

It is all about dedication, determination, and desire. If you have those three things, you've already won the battle.. the rest is just a process..

Josh

Yeah, seeing your threads and progress and BigJon's..it has me really inspired to lose this weight. Since I cant get to weights this whole week (no school and thats where I workout, and its bad weather really rainy and windy)

So Im planning on Running/Jogging/Walking (yes all three lol) a few miles tommarow and doing a bodyweight program inplace of weights.

[brutalfinn]

I wish you the best of luck, I'm trying to cut myself!
BTW, brutal 45lbs DB BP's :P

[spirit3530]

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.

Exercises:

A - Dumbbell Bench Press - 10 sets of 10 reps w/ 45lb DBs
B - Lat Pulldown - 10 sets of 10 reps w/ 120 pounds

C - Decline Barbell Bench Press - 3 sets of 10 reps w/ 135 lbs
D - Seated Row - 3 sets of 10 reps w/ 140 lbs

Total Sets - 26

26 working sets in 35 minutes..... dang that was intense. I got pumps I didn't know were possible. After about the 7th AB superset I could barely move, but on the 8th-10th set I hit almost like a second wind. Insane workout, I was dripping sweat everywhere.

Cheers,
Josh

Wow sounds really intense. Drop in some Anagen see how that does.

[fitnessman]

I am in week 4 of GVT. I picked this routine to help me rehab from a rib injury six weeks ago (99% better now).

What has suprised me in the strength increase in four weeks. Keep in mind I am an advanced trainer.

Here is an example from the chest/Back day

Week 1

Flat BP 225 for 10 sets of 10 combined with 1 arm DB rows 140.

Week 4

Flat BP 315 for 10 combined with 1 arm DB rows 170.

Very impressed with this brutal program.

Stone, you are working out a little to fast. Should take 50-60 min to complete a WO.

Looking forward to following your progress!

Good luck!

[Stonecoldtruth]

I am in week 4 of GVT. I picked this routine to help me rehab from a rib injury six weeks ago (99% better now).

What has suprised me in the strength increase in four weeks. Keep in mind I am an advanced trainer.

Here is an example from the chest/Back day

Week 1

Flat BP 225 for 10 sets of 10 combined with 1 arm DB rows 140.

Week 4

Flat BP 315 for 10 combined with 1 arm DB rows 170.

Very impressed with this brutal program.

Stone, you are working out a little to fast. Should take 50-60 min to complete a WO.

Looking forward to following your progress!

Good luck!

I appreciate you popping in Fitty, hopefully you can help keep tabs on me during this brutal WO program.

I was watching the rest times more than the pacing times during sets, I'll have to keep a better eye on that today.

I'll tell you what though, even Day 1 kicked my ass, I'm looking forward to today (leg day)

Cheers,
Josh

[Rune]

Clearly subscribed... :D

Thats alot of volume... although I have hit 10 sets with both Squats and Deadlifts before.. each time was met with extreme fatigue and nausia, best of luck bro!

EDIT: I see your back to doing upper body work. I'm guess the RC is healing up then, still any pain, etc with it?

[fitnessman]

Stone, I did modify my routine to suit my body style/goals/life.

Monday: Chest/Back
Tues: Cardio/Abs/Forearms
Wed: Quads/Hams
Thurs: Cardio/calves/Traps
Friday: Arm/Shoulders

Weekend cardio (never happens) :D

I will decide this weekend if I am going to continue this program. I have committed to two PL events this summer and need to get back to my strength program soon.

Keep in mind I tried this program from a rehab point of view.

[Stonecoldtruth]

So, due to scheduling issues I had to take a day off after Day 1, which sucks but such is life.

After some chatting with Fitnessman I decided to switch up my GVT to something more like his. However, I did change SOME parts around.. here is the routine

Day 1 - Chest/Back
Day 2 - Traps/Forearms/Cardio
Day 3 - Quads/Hams
Day 4 - Calves/Abs/Cardio
Day 5 - Shoulders/Arms/Cardio
Day 6 and 7 - Off

As you can see I changed Days 2 and 4 to meet more of my 'style' in the gym.

So today's log:

Reminder - Exercise A & B are supersetted, rest 90 seconds, repeat AB superset until 10 sets of each are completed. Then C and D are supersetted, rest 60 seconds, repeated 3 times.

Exercise A - Barbell Shrugs, 10x10, 135lbs (Will up weight to 155 next time)
Exercise B - Reverse Curls, 10x10, 45lbs (Will up weight to 55 next time)
Exercise C - Upright Rows, 3x10, 65lbs (Will remain same)
Exercise D - Barbell Wrist Curls, 3x10, 60lbs (Will up weight to 65 next time)

Cardio:
15 Minutes Biking - MOUNTAIN MODE - 4.2 miles.. Avg. Hrt. Rate - 154
15 Minutes Elliptical - Incline 6-9-12 - Resis 7.. Avg Hrt Rate - 160


I dropped my water bottle at the end of all of this. NO grip left in me, I love high volume on traps/forearms, LOVE IT.

Also, check out my review thread where I'm trying a new Ergopharm GF Pro flavor each day all week!

http://forum.bodybuilding.com/showthread.php?t=747468

Cheers,
Josh

[fitnessman]

How many carbs are you getting PWO?

[Stonecoldtruth]

How many carbs are you getting PWO?

I've been doing clustered carbs

1/2 cup oats preworkout (45 minutes prior)
Workout
50g protein, 20g dextrose

Do you think with the additional volume I might need to look at upping the dextrose?

[fitnessman]

I would go with 30g and maybe up it to 40g with your BW.

[Stonecoldtruth]

I would go with 30g and maybe up it to 40g with your BW.

*nod* I'll bump to 30 for now and we'll play it by ear.

Thanks for checking in bro, it is easy to stay motivated knowing Fitty is watching.. muwhahaha.

[HalleluYAH]

*subscribed*

[Stonecoldtruth]

Got my order from bodybuilding.com today. I've been entering a few topic/workouts of the week lately and won $50 in store credit, so I bought:

5lbs ON Double Chocolate
2lbs ON Rocky Road

I'm also going to try for this week's workout of the week, which could be worth $75 or $50. Right now, I'm planning on getting some Xceed if I manage to win one, any other good suggestions?

Cheers,
Josh

[spirit3530]

Got my order from bodybuilding.com today. I've been entering a few topic/workouts of the week lately and won $50 in store credit, so I bought:

5lbs ON Double Chocolate
2lbs ON Rocky Road

I'm also going to try for this week's workout of the week, which could be worth $75 or $50. Right now, I'm planning on getting some Xceed if I manage to win one, any other good suggestions?

Cheers,
Josh



mmmm double chocolate.................... :) Xtend is always good.

[Stonecoldtruth]

mmmm double chocolate.................... :) Xtend is always good.

I've got lots of Xtend at this point (1.5 of the BIG containers), and I've also got a Purple Wraath too, so I think I'm good on the BCAA/EAA front.

I thought about something I haven't tried before, or I could just hoard it and buy like the BIG jug of protein.

Hmmmm....

[Stonecoldtruth]

So I went in today ready to bust out my first day of GVT Legs, but my body did not agree. I don't know if it is the 6 weeks I worked lower body only, or if it is just my legs not being there, but I was having major issues today.

I started out warming up squats with just the bar, and I felt pain in my inner thigh. I thought I'd stretch it out and try again, it just got worse. I finished my warmup sets and went after my first working set. This would have been where I started 10x10 of 135.. I got 2 reps before the pain in my inner thigh got to be too much. So I said ok, lets try something else.

So instead, I hit arms & shoulders today :)

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.


Exercise A - Close Grip Bench Press - 10x10 @ 95lbs (will up weight next workout)
Exercise B - Hammer Curls - 10x10 @ 20lb DBs (will remain same for proper negative form)
Exercise C - Seated Military Press - 3x10 @ 70lbs (will remain same)
Exercise D - Lateral DB Raises - 3x10 @20lbs DBs (will remain same)

All in all this was a HELLISH workout. The negative motion on those hammer curls was killing me, talk about feeling it. Mad pumps all over, but horrible focus. I blame this on having to drop Red Acid for a few days while I run my RESIST log for DS. All in all a good workout..

Tommorow I'll do abs/calves/cardio, and then easter sunday is off :)

Josh

[spirit3530]

So I went in today ready to bust out my first day of GVT Legs, but my body did not agree. I don't know if it is the 6 weeks I worked lower body only, or if it is just my legs not being there, but I was having major issues today.

I started out warming up squats with just the bar, and I felt pain in my inner thigh. I thought I'd stretch it out and try again, it just got worse. I finished my warmup sets and went after my first working set. This would have been where I started 10x10 of 135.. I got 2 reps before the pain in my inner thigh got to be too much. So I said ok, lets try something else.

So instead, I hit arms & shoulders today :)

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.


Exercise A - Close Grip Bench Press - 10x10 @ 95lbs (will up weight next workout)
Exercise B - Hammer Curls - 10x10 @ 20lb DBs (will remain same for proper negative form)
Exercise C - Seated Military Press - 3x10 @ 70lbs (will remain same)
Exercise D - Lateral DB Raises - 3x10 @20lbs DBs (will remain same)

All in all this was a HELLISH workout. The negative motion on those hammer curls was killing me, talk about feeling it. Mad pumps all over, but horrible focus. I blame this on having to drop Red Acid for a few days while I run my RESIST log for DS. All in all a good workout..

Tommorow I'll do abs/calves/cardio, and then easter sunday is off :)

Josh


Sometimes you just have to listen to your body. Glad you had a good workout. How much rest between sets?

[Stonecoldtruth]

Sometimes you just have to listen to your body. Glad you had a good workout. How much rest between sets?

AB is supersetted, then rest 90 seconds. Repeat x10.
CD is supersetted, then rest 60 seconds. Repeat x3.

:)

[fitnessman]

Adapt and modify...Smart move!

[ElijahJoemomma]

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.

Exercises:

A - Dumbbell Bench Press - 10 sets of 10 reps w/ 45lb DBs
B - Lat Pulldown - 10 sets of 10 reps w/ 120 pounds

C - Decline Barbell Bench Press - 3 sets of 10 reps w/ 135 lbs
D - Seated Row - 3 sets of 10 reps w/ 140 lbs

Total Sets - 26

26 working sets in 35 minutes..... dang that was intense. I got pumps I didn't know were possible. After about the 7th AB superset I could barely move, but on the 8th-10th set I hit almost like a second wind. Insane workout, I was dripping sweat everywhere.

Cheers,
Josh

as long as you get a rest -- I like 7 days -- you seem to never plateau...

I say the rest thing because if you don't rest you get injured because of the volume and then you plateau...

God Bless You and Yours In Jesus's Name Stonecold

[ElijahJoemomma]

not 7 days off of course...

I go 6 days a week...

but don't repeat any exercise for one week...

[Stonecoldtruth]

not 7 days off of course...

I go 6 days a week...

but don't repeat any exercise for one week...

I appreciate the input :) This program is designed as a high volume, lower weight routine, designed more for central nervous system adaptation than hypertrophy. If you notice the setup it is based on a 7 day plan to where each major muscle group gets hit once, hard, per week. Previously I was doing legs 3x per week due to having a Rotator Cuff Injury that prohibited me from doing ANY upper body work. Even then, I consulted with quite a few professional trainers and medical personnel to ensure I was not overtraining/furthering injury.

Cheers,
Josh

[Andalite]

*SUBSCRIBED*

i used to be 5'7 @ 75 kgs w/ 34.3% bf.... now, 2 years later, i am 5'7 @ 78 kgs w/ 17% bf... i've never taken supps except whey and multi-vitamins...

btw, i've done GVT for 9 weeks a while ago and its a great program.... you might want to graduate from GVT to Advanced GVT (AGVT) and then try out OVT...

as for me, all i've done is GVT and OVT..... and OVT is WAAAAY more effective..

but i'm here to help with my limited knowledge so i hope you dont mind..

see you around..

[Liquidtensi0n]

I did some GVT for arms today... and it was a lot of fun actually. Did 10x10x25lb for DB curls and then tried to do 10x10x135 for close grip bench but I only finished the first 3 sets hehe. I pretty much knew that would happen but I wanted to go for it anyway. Then I played around with some other high volume stuff on tris to get about the same workload as I put on the bis and called it a day. It was fun to try 10x10 on something and also just dick around and do arms for once as opposed to being all serious on compounds with the 5x5. GVT is definitely something I will do once I nail my other strength goals. And by the way... it's like 8 hours since my workout and my biceps still feel obliteraded. I like it hehe.

[Stonecoldtruth]

I did some GVT for arms today... and it was a lot of fun actually. Did 10x10x25lb for DB curls and then tried to do 10x10x135 for close grip bench but I only finished the first 3 sets hehe. I pretty much knew that would happen but I wanted to go for it anyway. Then I played around with some other high volume stuff on tris to get about the same workload as I put on the bis and called it a day. It was fun to try 10x10 on something and also just dick around and do arms for once as opposed to being all serious on compounds with the 5x5. GVT is definitely something I will do once I nail my other strength goals. And by the way... it's like 8 hours since my workout and my biceps still feel obliteraded. I like it hehe.

It is about 7 hours since my workout and my biceps and triceps are still dead, not to mention my forearms/traps from yesterday.. muwhaha..

I like GVT for the CNS exhaustion. It is nice to feel a different type of 'workout'.. as opposed to the lift heavy go home.. but trust me once I've completed my fill of GVT it'll be back to lifting for the blue (blue = personal records)

cheers all,
Josh

p.s. Thanks those of you who subscribed, it is nice to know people are checking up :)

[boyscouT]

I've never seen this type of training before, but it looks good.

Keep up the fantastic work bro. Can't wait to see what you'll look like when you reach your goal!

[RipThaJacka90]

GOOD JOB!!!!

I myself am making progress also (dropped down from 324). Isnt it a great feeling to know your loosing the weight!

[Andalite]

GOOD JOB!!!!

I myself am making progress also (dropped down from 324). Isnt it a great feeling to know your loosing the weight!
good work and why are you in red...? :D

[pu12en12g]

Adapt and modify...Smart move!

True story right there :cool:

On paper, GVT should be excellent in a dramatic-fatloss-recomp-while-injured-scenario :eek: but it will be cool to hear how it compares to what you've been doing stone !!

Good luck !! / Sub'd

[RipThaJacka90]

good work and why are you in red...? :D

I act stupid on the MISC forums :)

[Andalite]

I act stupid on the MISC forums :)
ohk... :D

[fitnfirm]

IM BACK!!!!!!!! You though you could get me lost moving over here??? Not a chance!!!!!! Looking really good SC, and if you have attracted Fitty over here Im sure you can get lots of help :D

All I have to say about GVT is = OUCH!!!!!!!!!!!!!!!!

My workouts take approx. 1.5 hours, that includes driving 4 miles each way, so its in line I guess :D Unless I have cardio then bump that to 2 hours.


Subscribed :D

[Stonecoldtruth]

GOOD JOB!!!!

I myself am making progress also (dropped down from 324). Isnt it a great feeling to know your loosing the weight!

Awesome work so far bro, and at 15 this is the perfect time for you to start losing weight. Getting control of this problem while you are young will do wonders for your health, and it doesn't hurt with the ladies!

[Stonecoldtruth]

True story right there :cool:

On paper, GVT should be excellent in a dramatic-fatloss-recomp-while-injured-scenario :eek: but it will be cool to hear how it compares to what you've been doing stone !!

Good luck !! / Sub'd

I'm happy to see ya here bro, it means a lot that you'd drop in from time to time. Between you, fitty, skelooth I feel like I have the knowledge power to take over the world. Not to mention EME over at ********.. :)



IM BACK!!!!!!!! You though you could get me lost moving over here??? Not a chance!!!!!! Looking really good SC, and if you have attracted Fitty over here Im sure you can get lots of help

All I have to say about GVT is = OUCH!!!!!!!!!!!!!!!!

My workouts take approx. 1.5 hours, that includes driving 4 miles each way, so its in line I guess Unless I have cardio then bump that to 2 hours.

Subscribed

The good thing about GVT so far is that it doesn't make my workouts longer, due to the supersets and the short rest periods, I'm still in and out (travel time, cardio, sauna included) in under 2 hours.

Yeah, I've attracted a lot of the guys (and gals) that I have a lot of respect for :)

[DawnMarie]

*subscribed*

Keep up the great job so far SC! This GVT looks tough! I better step it up a notch if I am gonna keep up with you! :D

[fitnessman]

Yeah, I've attracted a lot of the guys (and gals)

So you swing both ways? :eek: :D


Not to beat a dead horse here but I would of never tried GVT if it were not for the cracked ribs. After going over several programs and reading an article by Dave drapper (training with cracked ribs) I selected this one. I had the mind set "well at least I won't lose anything"

Injuries are bad enough, but for me being a power lifter, this program was a tough call. ME? Lighter weights and more volume..HA!

Well folks, I never seen my body comp change so much in four weeks! Also even with my ego (yes I admit it) the weights I can use make me happy. I am able to do 10 sets of 10 with 315 in the flat BP and 405 (atg) in the squat.

For those who have not tried this..I strongly recommend, but be advised it is not for the faint of heart :D

I am looking forward to seeing Stones results with this. He is motivated and I feel he will reach his goals.

[Stonecoldtruth]

Well folks, I never seen my body comp change so much in four weeks! Also even with my ego (yes I admit it) the weights I can use make me happy. I am able to do 10 sets of 10 with 315 in the flat BP and 405 (atg) in the squat.


10x10 with 315 on Flat BP.. Have I mentioned that you are a freak of nature? :cool:



For those who have not tried this..I strongly recommend, but be advised it is not for the faint of heart :D

I am looking forward to seeing Stones results with this. He is motivated and I feel he will reach his goals.

I will share this, the weight seems to already be coming off faster than usual (considering at the moment I'm using no fat burning supplements at all)

Combined this, with my diet modification to TKD (I don't think I could pull GVT off on a typical CKD) and I feel like I've found the right combination for rehabbing my shoulder and keeping the weight going down.

As far as not being for the faint of heart, he isn't kidding. You know how people talk about having people ask them 'are you ok' after a workout? I used to get that on Leg Days, now I get it on Set 7.. muwhaha.

Thanks again to all who have subscribed :)

Today is Calves/Abs/Cardio.. 10x10 of abs? :eek:

I know that SEEMS a bit high volume for abs, but in the end it works out to be 100 crunches.. I'll post the workout log once I actually DO the workout..

Speaking of which, time to make oats!

Josh

[Stonecoldtruth]

So, today was Abs/Calves/Cardio day, and this day was just as intense as the other days. I had kind of expected this to be my 'easy' day, but I realized on GVT there is no such thing.

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.


Exercise A - Seated Calf Raises, 10 sets of 10 reps @135lbs
Exercise B - Crunches, 10 sets of 10 reps

Exercise C - Standing Calf Raises, 3 sets of 10 reps @400lbs (max weight for machine, donkey calf raises next week)
Exercise D - Hanging Leg Raises***

*** This is the first time since I started gaining weight that I could do these. I was always too heavy to support my bodyweight on those little pads. These felt awesome, good stuff killing the abs!

Exercise E (The last hurrah) - Donkey Calf Raises, 1 failure set of 8 @310lbs

CARDIO -
20 minute Interval Session on Elliptical, Avg Hrt Rate - 150
15 minute mile walk

I'm afraid to lie down and relax for fear of not being able to get back up, muwhahahaha.

Josh

[Stonecoldtruth]

I've had a couple of people now asking me if I'm bisexual, due to a comment I made in this thread..

The comment was:


Yeah, I've attracted a lot of the guys (and gals) that I have a lot of respect for

The meaning of the comment:
A lot of people I have respect for (pu12en12g, fitnessman, skelooth, fitnfirm, I could go on...) have start subscribing to the thread.

I DID NOT mean that I'm bisexual. I have no issues with people who prefer such a lifestyle, but I'm happily married and that lifestyle does not appeal to me.

Now back to our reguarly scheduled German Volume Training.

Cheers,
Josh

[fitnessman]

I've had a couple of people now asking me if I'm bisexual, due to a comment I made in this thread..

The comment was:


The meaning of the comment:
A lot of people I have respect for (pu12en12g, fitnessman, skelooth, fitnfirm, I could go on...) have start subscribing to the thread.

I DID NOT mean that I'm bisexual. I have no issues with people who prefer such a lifestyle, but I'm happily married and that lifestyle does not appeal to me.

Now back to our reguarly scheduled German Volume Training.

Cheers,
Josh


BAWHAHAHHAHAHAHAHA!!

I for one was making a joke...Which I do with many people here that I show interest in.

To be honest... Admit it...It is kinda funny! LMAO!!! :D

Note: married father of six here :)

[Liquidtensi0n]

Six eh? Staying busy in and out of the gym ;)

[spirit3530]

BAWHAHAHHAHAHAHAHA!!

I for one was making a joke...Which I do with many people here that I show interest in.

To be honest... Admit it...It is kinda funny! LMAO!!! :D

Note: married father of six here :)

Holy crap and you do cardio too... :)

[fitnessman]

Six eh? Staying busy in and out of the gym ;)

I have three children older then you :eek:

[Stonecoldtruth]

BAWHAHAHHAHAHAHAHA!!

I for one was making a joke...Which I do with many people here that I show interest in.

To be honest... Admit it...It is kinda funny! LMAO!!! :D

Note: married father of six here :)

Oh no, it was totally funny. I almost put in a witty response, glad I didn't now, hehe.

I was just kinda thrown off when two people whom I've never talked to from the boards messaged me on AIM with opening lines like.. 'We shook hook up sometime' and 'So you are bi?'

[spirit3530]

Oh no, it was totally funny. I almost put in a witty response, glad I didn't now, hehe.

I was just kinda thrown off when two people whom I've never talked to from the boards messaged me on AIM with opening lines like.. 'We shook hook up sometime' and 'So you are bi?'


ROFLMAO....you should have said er yeah meet me at the gimp's house. ;)

[fitnfirm]

Hey SC, it just gets better and better!!!! Your log!!!!!! IM glad to see how devoted you are! You are also very inspiring to others as well. I love to see people work hard for something they want, the prize in the end is " Priceless"

Now please dont go do the type of Cardio that Fitty does! :eek: Cause with 6 kids you prolly wouldnt have much time for yourself! I dont know how he does it!!!!!! Must have a great wifey at home :D I bet he did curls with a baby in each hand :D LOL

I attract guys and girls too :) In many ways, Let your mind wander :D :p

[Stonecoldtruth]

Hey SC, it just gets better and better!!!! Your log!!!!!! IM glad to see how devoted you are! You are also very inspiring to others as well. I love to see people work hard for something they want, the prize in the end is " Priceless"

Now please dont go do the type of Cardio that Fitty does! :eek: Cause with 6 kids you prolly wouldnt have much time for yourself! I dont know how he does it!!!!!! Must have a great wifey at home :D I bet he did curls with a baby in each hand :D LOL

I attract guys and girls too :) In many ways, Let your mind wander :D :p

FnF, at the risk of being a tad 'improper' I'm sure you attract just about anyone. The term MILF has been mentioned a few times in the same sentence as your name..

Haha, as far as doing Fitty Cardio, my wife is not a cardio fan so to speak.. haha. I think I married a nun, but I will not admit to saying that.. and I'm not one of those to outsource my cardio, heh.

Today at Easter Dinner I got to hold my newborn niece, and that has me feeling all of these parental urges..

Start my new job in the morning, can't sleep.. someone entertain me!

Josh

[boyscouT]

Start my new job in the morning, can't sleep.. someone entertain me!

Josh

What new job? Dammit I need to go to sleep.

[King of the Misc]

Oh no, it was totally funny. I almost put in a witty response, glad I didn't now, hehe.

I was just kinda thrown off when two people whom I've never talked to from the boards messaged me on AIM with opening lines like.. 'We shook hook up sometime' and 'So you are bi?'lol that is pretty funny. GVT is sounding pretty intense, even if I don't post regularly, I'll be following this thread closely. Keep at it

[spirit3530]

FnF, at the risk of being a tad 'improper' I'm sure you attract just about anyone. The term MILF has been mentioned a few times in the same sentence as your name..

Haha, as far as doing Fitty Cardio, my wife is not a cardio fan so to speak.. haha. I think I married a nun, but I will not admit to saying that.. and I'm not one of those to outsource my cardio, heh.

Today at Easter Dinner I got to hold my newborn niece, and that has me feeling all of these parental urges..

Start my new job in the morning, can't sleep.. someone entertain me!

Josh
MILF is an understatement :eek: She makes my peepee go badong......


er Stonecold stay focused on your log...... :)

[Stonecoldtruth]

I'm going to hit the gym today because I may have to miss tomorrow, so I'm going to go ahead and hit my week 2 GVT start..


Today is Chest/Back :)

Looking to set new GVT PRs on all lifts, lift for the blue!

Josh

[Stonecoldtruth]

Today was chest and back day, and I decided to make an effort to increase the weights on all of my exercises. Read below to find out more (last week's workout in quotes)

Note - To make this log easily understandable, exercises A and B are supersetted together. Following the AB superset, there is a 90 second rest. All sets of AB are completed before moving on to exercises C and D. Exercises C and D are also supersetted together, with a 60 second rest between supersets.

Exercises:

A - Dumbbell Bench Press - 10 sets of 10 reps w/ 50lb DBs
B - Lat Pulldown - 10 sets of 10 reps w/ 130 pounds

C - Decline Barbell Bench Press - 3 sets of 10 reps w/ 145 lbs
D - Seated Row - 3 sets of 10 reps w/ 150 lbs

The wife came with me today, so she helped me to keep others off of my supersetting machines. I mean, there are 5 lat pulldown machines, but everyone wants to use the ones I'm using. Having the wife there was helpful with that :) Even though she refuses to spot me, heh.

Previous Week:


A - DB Bench - 45lb DBs
B - Lat Pulldown - 120lbs
C - Decline BB Bench - 135lbs
D - Seated Row - 140lbs


After the workout we hit up Fuddruckers for one of the 'world's greatest hamburgers'.. which sadly is NOT the best burger.. mine are much better, w00t for me! No cardio today (I think chest/back day will almost NEVER have cardio)..

Anagen log starts tommorow as well, I'll be active in this thread primarily, using that thread for workout logs and product related issues only.

Cheers,
Josh

[miss_carrie]

5 lat pulldown machines? :eek: your gym must be big! we only have 2, lol

[RipThaJacka90]

Oh no, it was totally funny. I almost put in a witty response, glad I didn't now, hehe.

I was just kinda thrown off when two people whom I've never talked to from the boards messaged me on AIM with opening lines like.. 'We shook hook up sometime' and 'So you are bi?'

THAT WAS ME :)

didnt think u would take it serious and make a post lol

[fitnessman]

Good looking WO Josh!

[Rune]

My man boobs ache just reading that.

[spirit3530]

good workout bro.

[Stonecoldtruth]

http://forum.bodybuilding.com/showthread.php?t=765684

It's started :) Much of the information may be duplicated between here and there, but I do encourage you to subscribe to both.

On Today's Agenda:

Nap (2 hours)
Oatmeal
Gym - Forearms/Traps/Cardio
Sleep

and... my pecs have DOMS.. insane eh?

Josh

[Stonecoldtruth]

http://sio.midco.net/stonecoldtruth/workout/anagen1.jpg

As you can see my log format has changed, this is due to me being back on a sponsored log. I tend to be a bit more formal on sponsored logs, hehe.

But in this thread, feel free to grab-ass. If you are female, feel free to grab my ass. If you are male please do not grab my ass, unless your name is Fitnessman.. muwhahaha.

Today I had freaking insane DOMS in my pecs from that chest/back workout yesterday. I fear tommorow, as I know it will just be worse. :(

Also, my gym has started selling 'TEAM X' shirts. This is for Team Wellness members (people who come more than 10x per month), of which I am OBVIOUSLY a part of. The problem, however, is that the shirts only go up to XL. Now, the problem with such is that my freaking ARMS wouldn't even fit into the XL. I was able to literally STUFF into it, but I wasn't going to buy it for $15 when it wouldn't fit. So I left a note for Cal (center manager) about getting me a 2XL or just giving me the logo jpg file and letting me get one made.

I'm going to have to do makeup cardio tommorow since the gym wanted to close right at 10. I mean, come on, who REALLY wants to go home at 10pm, right?

I'm still a bit bloated, but it'll go away :)

Josh

[spirit3530]

Nice job day one over. Get that cardio in one way or another.......hint hint.

[StrongEnough?]

Josh,

Looking great bro!

I'm subscribed, and interested in this workout. I need something to get the muscle I've lost back, and get rid of the this fat gain. I'll be watching :)

[miss_carrie]

nice workout!! my gym does the tshirt thing too, but they do it where if you go 40 days over the summer you get a free tshirt. my one from 2004 has a huge rip in it bc i used to wear it all the time, lol... so far the 2005 one is holding up pretty good :p

[Stonecoldtruth]

Special Notes for GVT subscribers only:

I got to tell a few people in the gym about GVT today, they wanted to know why I was supersetting my, according to them 'heavy a$$ leg press' and lying hamstring curls. They thought I was crazy until I explained the basic principles of GVT to them. They've just been using the gym trainer's plan, which is essentially the same for EVERYBODY. One major muscle group per day, 3 exercises per muscle group, 4 sets per exercise, 12 rep compounds, 15 rep isolations. Well, guy A has hit a plateau on his bench the 45lb DB mark, and guy B has hit a plateau on his leg extensions at 150lbs. I was suprised to learn that neither guy has squats/deadlifts/OR even leg press in the routine.

So yeah, they've asked me to design them routines based on their goals. I'm hesitant to start doing things like this because people get mad if your program doesn't work for them, but they did ask nicely. Besides, I've placed nearly every week on the 'Workout of the Week' (3rd place this week), so I know I'm decent at workout programs. More info on all of this later on.

ONTO THE WORKOUT STUFF


http://sio.midco.net/stonecoldtruth/workout/anagen2.jpg

Other Notes -

- Hack squat pacing was the proper negative motion timing, with explosive positive motion. I'm taking this as a sign to bump up the weight next week.

- Muscles are 'looking' fuller, I think that could have to due with my water bloat.

- Libido still really high, even after intense workout. I blame the ZMA dreams, muwhaha. Last night was me dreaming I was banging Alicia Silverstone on a swingset *innocent*

- Wife made me put lotion on my hands due to the 'blisters' ie cool calluses :cool:

- New reviews in my review thread *shameless plug* coming up after this thread is updated.

Cheers,
Josh

[Stonecoldtruth]

Just for GVT reader notes:

I got in 40 minutes of biking in today, for a total of 11 miles. Felt good to get my cardio in :)

Rodney, from Nutrabolics, actually sent me a bottle of Growth Factor that he wants me to compare to Purple Wraath. I'll probably try this once to see about taste, but I won't add it to my supps routine until my Anagen log is over. It smells good though.

One of the trainers at the gym is going to buy some GF Pro Raspberry Lemonade now after I let him have a taste of mine tonight :)

http://sio.midco.net/stonecoldtruth/workout/anagen3.jpg

Other Notes -

- Diet spot on, took in about 10g of fiber extra, hoping to have a nice poo later, haha.

- My libido has still be like 300% of the norm, this is making me think Anagen is having some very.. interesting.. effects on me.

- Muscle fullness is still there, I'm quickly starting to become a 'mirrorhog' according to my wife.

Thats all for now :)

Cheers,
Josh

[spirit3530]

Well then oink oink..... good workout bro.

[miss_carrie]

great job with all these PRs on your lifts :)

[Stonecoldtruth]

GVT Reader Notes:
I'm thinking that might be my a permanent part of my workout cycle for a long time to come. The intensity and endurance factors of it are just amazing. I know that once I go back to heavy, I'll have a whole 2nd gear to kick into. Even if I don't gain mass or a lot of strength, I'll have gained endurance. To me that is just as good as the other two :cool:

I'm tired today for some reason. Gotta work overnight again tonight, but only from 11pm-4am I think. Later guys!

----------------------------------------------------------------------

Day 4 ended up being an unwanted off day due to work calling me in (with only 3 days of training, w00t) to work a 12 hour solo shift. Oh yeah, I rock hard.

Day 5 (today) was Calves/Abs/Cardio.

http://sio.midco.net/stonecoldtruth/workout/anagen5.jpg

Other Notes -

Strength keeps rising in every lift. While I usually make some strength gains, this is impressive even for me. Especially considering I'm on a very high volume routine 10x10 supersets is just insane. I'm hoping this keeps up :)

Endurance seems to be higher than usual, I didn't even need my 2nd gear of CNS today. That means with an increase in endurance comes an increase in intensity. ;)

I'm kind of annoyed today at another forum member who insinuated that my being a sponsored tester some inhibits my ability to provide a valid bias-free log. Hopefully any of my readers would call me on it if that were the case. I try to limit hype and just post the stone-cold-truth.

Cheers,
Josh

[spirit3530]

Don't worry bro the haters can get theirs..... We can tell when a log is bullsh!t or not. Besides people can make up their own minds about whether they want to buy a supp or not. Thats why i just said f#ckit and I am gonna post how I feel and let the readers decide.

[KING_OF_SQUAT]

w00t w00t. cool beans stuff dude. this journal is pretty cool if you arske me.

-paul

[Stonecoldtruth]

http://sio.midco.net/stonecoldtruth/workout/anagen7.jpg

ANAGEN RELATED NOTES:

Strength is continuing to rise, I give credit to the Anagen at least for part of the strength gains. Being in a caloric deficit in a ketogenic diet, gaining strength is not an easy thing to do. I'm impressed with this aspect thusfar.

Muscles are feeling more full, good pumps during workout as well.


Thanks to everyone for reading this log thus far, I do my logs in the manner I do because I hope that others will enjoy them and they will provide accurate real world feedback for Scivation. So if there is anything you'd like to see added/changed/removed, just let me know.

Cheers,
Josh

[pu12en12g]

I'm kind of annoyed today at another forum member who insinuated that my being a sponsored tester some inhibits my ability to provide a valid bias-free log. Hopefully any of my readers would call me on it if that were the case. I try to limit hype and just post the stone-cold-truth.

Cheers,
Josh

What kind of ****ing joker would question you ?

Names ? (PM if necessary)

[Liquidtensi0n]

^^ Uh oh, someone's getting negged lol.

[spirit3530]

^^ Uh oh, someone's getting negged lol.
Damn I hate to be on PU's bad side.

[pu12en12g]

Damn I hate to be on PU's bad side.

http://forum.bodybuilding.com/showthread.php?t=468990 :p :eek:

Ok back on topic... congrats on the strength gains Josh !!

[Stonecoldtruth]

What kind of ****ing joker would question you ?

Names ? (PM if necessary)

It isn't even worth fretting over, I think the tool was just mad that he didn't get chosen to be a tester. (translation - I'm too lazy to remember or look it up, it was in pogue's new article thread though)

A new saying I made up tonight PU:

Haters are gasoline to my fire, the more **** they talk the harder I work.

I used to be of the mind that positive energy was the way to go during workouts, but today I was pretty pissed in the gym.. ruh roh, here we go.. storytime.

Prior to my workout I was walking into the gym when I saw member #1 of 'Team Power' Now, Team Power is something anyone can join, but there are a few guys that just take it to the max. Member #1, or Cory, benches 225 for 25 reps as his bench warmup. While I realize this is easily beaten by some of the guys on here, witnessing it in person is a feat. I said Hi to Cory and he stopped to chat with me. A few minutes later (while mixxing my Xtend) I see Member #2 of the Power Team, Danny. Danny is one of the few people in the gym who actually goes heavy on every exercise. Danny says hi and chats at me while I shake my Xtend.

So as we can see, the Power Team is pretty friendly with me for the most part, when they are alone. As soon as the PT gets together in the gym locker room I hear them talking about me.. I'm like wtfbbq! Here is what I overheard before they noticed me standing right behind them..

Cory - "That Josh guy always tries to talk to me too. He needs to realize his place here in the gym."

Danny - "Dude he is just one of those kids who idolizes us but will never be one of us. I feel sorry for him"

Cory then laughs, I cough, they turn around with smirks on their faces before walking off..

I've always tried to avoid the negative energy, and lord knows I have a lot of it. From the times as a kid (before football) being made fun of and picked on for being fat.. the times as an adult where I was told I'd have to leave the amusement park ride because they didn't have seatbelt extensions.. the laughs from teenagers as I'd get out of the pool.. the way salespeople would shake their heads at me while I browsed through clothes (that weren't for me, I mean really.. would I be shopping for a size large?).. the jobs I was turned down for because I was told they required more 'physical exertion' than they believed me capable of..

So now, I harness it all. I fear not the negativity, because I shall use it..
So, positive energy is a great thing in the gym. But during my workout I was pissed off like a motherf'er, and each rep I pushed up was a statement..

I wont' be one of them, I'll be better.

Cheers,
Josh

p.s. I thought this appropriate, seeing as it could be the Anagen that made me all intense.. or something, haha.

[pu12en12g]

So as we can see, the Power Team is pretty friendly with me for the most part, when they are alone. As soon as the PT gets together in the gym locker room I hear them talking about me.. I'm like wtfbbq! Here is what I overheard before they noticed me standing right behind them..

Cory - "That Josh guy always tries to talk to me too. He needs to realize his place here in the gym."

Danny - "Dude he is just one of those kids who idolizes us but will never be one of us. I feel sorry for him"

... where did I put my baseball bat... hmmmm...

[Stonecoldtruth]

... where did I put my baseball bat... hmmmm...

Haha, thanks Pure! I figure the best way to deal with it is to let them see my hard work and effort pay off.

And if that fails, I'll come borrow your bat, haha.

[G_Train]

Hey stonecoldtruth. You never would have heard of me but i'm following your journal with keen interest as i am currently in my first week of GVT too!

Yesterday I did my 10X10 on squats and SLDLs and i can barely walk, so doing today's chest/back session was just as hard ;)

One question - What made you decide to superset your two main exercises?? Any preference or you just feel that works better for you?? Coz i'm doing straight sets and am loving it after only two days I feel the muscles growing and begging for more food :p

Cheers

[Stonecoldtruth]

Hey stonecoldtruth. You never would have heard of me but i'm following your journal with keen interest as i am currently in my first week of GVT too!

Yesterday I did my 10X10 on squats and SLDLs and i can barely walk, so doing today's chest/back session was just as hard ;)

One question - What made you decide to superset your two main exercises?? Any preference or you just feel that works better for you?? Coz i'm doing straight sets and am loving it after only two days I feel the muscles growing and begging for more food :p

Cheers

From the research I've done on GVT, supersetting gives more of the CNS exhaustion and endurance than straight sets. While the straight sets have a lower rest time between sets, you are actually resting more overall. I rest a total of 900 seconds for 20 sets, if I were to do straight sets I'd rest a total of 1200. So it only seemed natural to really hit it hardcore :)

As far as doing both squats and SLDLs, you are just about insane!!!! I honestly will be avoiding any type of DL on GVT, just due to having enough back work on Chest/Back day. On leg day I really want to just zone in on the legs, this is why I do either Squats/Hammie Curls or Leg Press/Hammie Curls. While Leg Press is obviously less effective than squats, it is a good way to really nail the quads, while still allowing you to hit the hamstrings hard.
Plus I kinda have to be able to walk at work, haha.

Thanks a lot for reading my log bro! I'm actually on week 3 of GVT, this is just week 1 of my anagen log. I have a log detailing my entire GVT journey thusfar (link in sig) if you want to check that out.

Don't be afraid to comment from time to time. It helps keep me going strong knowing others are reading this and that I'm not just.. ya know.. talking to myself.

Cheers,
Josh

[G_Train]

Hey man,

I mis-typed that comment I meant it was doing GVT as well :p But what you're saying about the total rest time is interesting, I never thought about it like that. I tell ya what though, after about set 8 of doing incline db pressing today, 60 seconds felt like 5 :p The burn/pump was unreal. I'm already really enjoying this routine. Not even completed the first cycle yet !!!

Yeah i'll definately keep track of this and comment here and there.

Keep up the good work mate, don't let anyone get you down

[Stonecoldtruth]

Hey man,

I mis-typed that comment I meant it was doing GVT as well :p But what you're saying about the total rest time is interesting, I never thought about it like that. I tell ya what though, after about set 8 of doing incline db pressing today, 60 seconds felt like 5 :p The burn/pump was unreal. I'm already really enjoying this routine. Not even completed the first cycle yet !!!

Yeah i'll definately keep track of this and comment here and there.

Keep up the good work mate, don't let anyone get you down

Haha, I know what you mean. After about the 7th set of supersetted DB Bench/Lat Pulldowns I felt like I blinked and then heard my timer go off to hit another set. I actually use a stopwatch that beeps 75 seconds after each superset, giving me time to get into position to start the next superset.

Do you find that you sweat a CRAPLOAD on gvt compared to like heavy weight low rep?

[G_Train]

Haha, I know what you mean. After about the 7th set of supersetted DB Bench/Lat Pulldowns I felt like I blinked and then heard my timer go off to hit another set. I actually use a stopwatch that beeps 75 seconds after each superset, giving me time to get into position to start the next superset.

Do you find that you sweat a CRAPLOAD on gvt compared to like heavy weight low rep?
Oh yeah for sure, It's certainly a different feeling than the large amount of strength work i've done in the past. I find my heartrate is elevated for a ot longer PWO and my metabolism goes absolutely nuts.

Like i said, this is my first cycle and i feel that i was slightly conservative in the weight that i selected, coz i've nailed 10X10 on everything, but I can tell that any slight increase in weight is going to be exaggerated. However, I'd rather nail it like that, then try something too heavy and get disappointed etc etc. I can't wait to see the results after 6 cycles of this baby.

On a side note, I'm using BB rows as my main back movement and then doing 3x15 wide grip lat pulldowns at the end of my WO gave an incredible stretch and pump.

[Rune]

I've said it once Josh and I'll say it again, 99% of what other people say does not matter one f**king bit. There are a lot.. and I mean A LOT of aggrogant pricks out there who think they are better than everybody on the planet, but there are very few genuinely dedicated and hard working like yourself. I've always said, I don't care somebodys goals are, if they are out there, giving their heart and soul to something they have my respect 100%.. You Josh are one of those people, and honestly your hard work motivates me to try to be better aswell. Any ways.. rant over.


PS: Strong workout as useual :)

[G_Train]

I've said it once Josh and I'll say it again, 99% of what other people say does not matter one f**king bit. There are a lot.. and I mean A LOT of aggrogant pricks out there who think they are better than everybody on the planet, but there are very few genuinely dedicated and hard working like yourself. I've always said, I don't care somebodys goals are, if they are out there, giving their heart and soul to something they have my respect 100%.. You Josh are one of those people, and honestly your hard work motivates me to try to be better aswell. Any ways.. rant over.


PS: Strong workout as useual :)
Damn Straight ^^^

[miss_carrie]

hey look you work the night shift! :cool:


dont let those assh*les in the gym get you down, they are just jealous because they know that you have the power to be greater than they ever can be! :)

[spirit3530]

Oh yeah for sure, It's certainly a different feeling than the large amount of strength work i've done in the past. I find my heartrate is elevated for a ot longer PWO and my metabolism goes absolutely nuts.

Like i said, this is my first cycle and i feel that i was slightly conservative in the weight that i selected, coz i've nailed 10X10 on everything, but I can tell that any slight increase in weight is going to be exaggerated. However, I'd rather nail it like that, then try something too heavy and get disappointed etc etc. I can't wait to see the results after 6 cycles of this baby.

On a side note, I'm using BB rows as my main back movement and then doing 3x15 wide grip lat pulldowns at the end of my WO gave an incredible stretch and pump.
good words

[Liquidtensi0n]

Hey stonecoldtruth. You never would have heard of me but i'm following your journal with keen interest as i am currently in my first week of GVT too!

Yesterday I did my 10X10 on squats and SLDLs and i can barely walk, so doing today's chest/back session was just as hard ;)

One question - What made you decide to superset your two main exercises?? Any preference or you just feel that works better for you?? Coz i'm doing straight sets and am loving it after only two days I feel the muscles growing and begging for more food :p

Cheers

Today I'm finishing up my second 5 day cycle of GVT and after two 10x10 squat sessions, I have no clue how you managed to do SLDLs on the same day. Originally I was all gung ho about doing RDLs instead of leg curls cause RDLs are obviously a better movement for the hams. However, after my first 10x10 squat workout my lower back was shot so bad I could barely stand. I know if I did RDLs first I could hammer out 10x10 with about 225 but after the squats I don't even think I would have been able to do 135 on this.

Like you I'm not doing supersets because my gym is really busy and it's too much of an issue taking up two things for a 10x10. That, and I don't feel that I'd be able to hit the 2nd exercise with as much effort as the first which bothers me. I like to be able to go all out on each given lift and not make one a straggler in a superset.

[StrongEnough?]

It isn't even worth fretting over, I think the tool was just mad that he didn't get chosen to be a tester. (translation - I'm too lazy to remember or look it up, it was in pogue's new article thread though)

A new saying I made up tonight PU:

Haters are gasoline to my fire, the more **** they talk the harder I work.

I used to be of the mind that positive energy was the way to go during workouts, but today I was pretty pissed in the gym.. ruh roh, here we go.. storytime.

Prior to my workout I was walking into the gym when I saw member #1 of 'Team Power' Now, Team Power is something anyone can join, but there are a few guys that just take it to the max. Member #1, or Cory, benches 225 for 25 reps as his bench warmup. While I realize this is easily beaten by some of the guys on here, witnessing it in person is a feat. I said Hi to Cory and he stopped to chat with me. A few minutes later (while mixxing my Xtend) I see Member #2 of the Power Team, Danny. Danny is one of the few people in the gym who actually goes heavy on every exercise. Danny says hi and chats at me while I shake my Xtend.

So as we can see, the Power Team is pretty friendly with me for the most part, when they are alone. As soon as the PT gets together in the gym locker room I hear them talking about me.. I'm like wtfbbq! Here is what I overheard before they noticed me standing right behind them..

Cory - "That Josh guy always tries to talk to me too. He needs to realize his place here in the gym."

Danny - "Dude he is just one of those kids who idolizes us but will never be one of us. I feel sorry for him"

Cory then laughs, I cough, they turn around with smirks on their faces before walking off..

I've always tried to avoid the negative energy, and lord knows I have a lot of it. From the times as a kid (before football) being made fun of and picked on for being fat.. the times as an adult where I was told I'd have to leave the amusement park ride because they didn't have seatbelt extensions.. the laughs from teenagers as I'd get out of the pool.. the way salespeople would shake their heads at me while I browsed through clothes (that weren't for me, I mean really.. would I be shopping for a size large?).. the jobs I was turned down for because I was told they required more 'physical exertion' than they believed me capable of..

So now, I harness it all. I fear not the negativity, because I shall use it..
So, positive energy is a great thing in the gym. But during my workout I was pissed off like a motherf'er, and each rep I pushed up was a statement..

I wont' be one of them, I'll be better.

Cheers,
Josh

p.s. I thought this appropriate, seeing as it could be the Anagen that made me all intense.. or something, haha.


I'm coming to live with you for a week, so I can beat the **** out of these assclowns.... God I hate this ****! I hope a barbell slip on them one day!

[G_Train]

Today I'm finishing up my second 5 day cycle of GVT and after two 10x10 squat sessions, I have no clue how you managed to do SLDLs on the same day. Originally I was all gung ho about doing RDLs instead of leg curls cause RDLs are obviously a better movement for the hams. However, after my first 10x10 squat workout my lower back was shot so bad I could barely stand. I know if I did RDLs first I could hammer out 10x10 with about 225 but after the squats I don't even think I would have been able to do 135 on this.

Like you I'm not doing supersets because my gym is really busy and it's too much of an issue taking up two things for a 10x10. That, and I don't feel that I'd be able to hit the 2nd exercise with as much effort as the first which bothers me. I like to be able to go all out on each given lift and not make one a straggler in a superset.
Mind you, my SLDLs were pretty damn light relative to what they usually are. I just found that I had a huge pump in my lower back after the squats as opposed to any pain/tiredness etc. I found the 3x15 lying leg curls at the end really ****ed me around though.

And about the superset thing, they are the reasons why I'm not either - firstly there's always some knob-jockeys lining up to do MP or BB Curls in the squat rack hassling ya, secondly I feel that the second exercise would suffer. But it seems to be working for stonecold so it's really to each his own :)

All in All - i'm loving GVT :)

[spirit3530]

I'm coming to live with you for a week, so I can beat the **** out of these assclowns.... God I hate this ****! I hope a barbell slip on them one day!


So as we can see, the Power Team is pretty friendly with me for the most part, when they are alone. As soon as the PT gets together in the gym locker room I hear them talking about me.. I'm like wtfbbq! Here is what I overheard before they noticed me standing right behind them..

Cory - "That Josh guy always tries to talk to me too. He needs to realize his place here in the gym."

Danny - "Dude he is just one of those kids who idolizes us but will never be one of us. I feel sorry for him"

Cory then laughs, I cough, they turn around with smirks on their faces before walking off..


Are you f$cking kidding me. Those bitches are gonna catch theirs one of these days. I know I am not the biggest or strongest guy (yet) in the gym but damn thats some f*cked up **** to say. I have always been skinny long arms with sloped shouders. Now I just look like a regular athletic guy even though I have put on 40lbs of muscle in the last two years. I would be pissed hearing that about you. I would have approached them and said something in the locker room if I had overheard that. Its easy if you always were a muscular kid and pretty good leverage. Those losers obviously don't know what hard work and dedication really means. **** you lost weight and you continue on. **** I am flaming out but I'll say this. One day the tide will turn and they will be the object of laughter.

f%ck they power puffs.

Bitches.

[Stonecoldtruth]

Everyone, thanks for the support regarding the meatheads at the gym. I'm not too worried about them though, because I know the world has a way of righting itself in the end.

Relating to the gym, I didn't get to go today due to wife's birthday :cool: We had HuHot (mongolian barbeque) and then went to my nephew's play at his school. I think sometimes it is important to have a day like today, it put into perspective truly WHY I want to be healthy, to see my nephew grow up (until I get a kiddo of my own, heh)

Have a good night guys, only 7.5 more hours of work left for me tonight :eek:

Josh

[G_Train]

Yeah everytime I check into this thread I see what happened to stonecoldtruth and it makes my blood boil. We need to get this baby on to page 5 already :p

[G_Train]

Everyone, thanks for the support regarding the meatheads at the gym. I'm not too worried about them though, because I know the world has a way of righting itself in the end.

Relating to the gym, I didn't get to go today due to wife's birthday :cool: We had HuHot (mongolian barbeque) and then went to my nephew's play at his school. I think sometimes it is important to have a day like today, it put into perspective truly WHY I want to be healthy, to see my nephew grow up (until I get a kiddo of my own, heh)

Have a good night guys, only 7.5 more hours of work left for me tonight :eek:

Josh
I don't think that's a good enough reason to miss out on a GVT session :p lol nah I hope you enjoyed it.

[Stonecoldtruth]

I don't think that's a good enough reason to miss out on a GVT session :p lol nah I hope you enjoyed it.

I'll make up for it right after work, see it isn't missing a day if I haven't slept yet, muwhahaha.

I'm going to set new PRs across the board tommorow too, you just wait and see. Thats right, the more we post in here the more people learn about this monster of a routine.. gvt..

The germans do it right when it comes to drinking and lifting weights, haha.

[G_Train]

I'll make up for it right after work, see it isn't missing a day if I haven't slept yet, muwhahaha.

I'm going to set new PRs across the board tommorow too, you just wait and see. Thats right, the more we post in here the more people learn about this monster of a routine.. gvt..

The germans do it right when it comes to drinking and lifting weights, haha.
haha lol yeah. We should form some kind of GVT clan where we try and recruit other people to conform to our ways ... wait that sounds a bit too german :p haha j\k.

but seriously, it's 2 days after my first legs GVT session and my hammies are so so so so so so so sore that i can barely straighten my leg.

[Stonecoldtruth]

haha lol yeah. We should form some kind of GVT clan where we try and recruit other people to conform to our ways ... wait that sounds a bit too german :p haha j\k.

but seriously, it's 2 days after my first legs GVT session and my hammies are so so so so so so so sore that i can barely straighten my leg.

:eek: Are you one of those that has DOMS peak at 48 hours? Or are you the unforunate 72 hour kinda guy? I personally have intense 48hour DOMS and then they just go away, hehe.

[G_Train]

:eek: Are you one of those that has DOMS peak at 48 hours? Or are you the unforunate 72 hour kinda guy? I personally have intense 48hour DOMS and then they just go away, hehe.
I sure as hell hope it's not 72 hours coz I can barely walk as it is. lol, seriously my hammies are absolutely positively fried.

[drommon]

Hey Stonecoldtruth,

I have been reading your thread and find it very informational. Good job on the workouts. Since you have been putting time in on GVT, I have a few questions for you.

The GVT program is typically Mon, Tues and Thurs (more accurately day 1, day 2 and day 4). Can one do it MWF?

I just plateaued on the 5x5 program last week. Currently I am taking the week off. I have considered restarting the 5x5, until I saw GVT. The 5x5 has me doing Bench, rows, squats, deads and inclines. I would like to continue these exercises, however deads and squats seem to be a little much on the same day unless one or the other is reduced in volume.

So what I am thinking is doing for GVT:

Monday - Chest/back - Bench/Pendly Rows
Wed - Legs - Squats (I am considering adding shrugs after the squats)
Fri - Shoulders/arms - Incline (not really keen on adding curls or press downs, but I need another exercise for this day)

I don't do ab work and I try not to do single joint movements, preferring only compounds. I do cardio everyday. Basically just a slow paced walk for 50 minutes (or similar slow cardio).

Any input would be appreciated.

Drommon

[Stonecoldtruth]

Hey Stonecoldtruth,

I have been reading your thread and find it very informational. Good job on the workouts. Since you have been putting time in on GVT, I have a few questions for you.

The GVT program is typically Mon, Tues and Thurs (more accurately day 1, day 2 and day 4). Can one do it MWF?

I just plateaued on the 5x5 program last week. Currently I am taking the week off. I have considered restarting the 5x5, until I saw GVT. The 5x5 has me doing Bench, rows, squats, deads and inclines. I would like to continue these exercises, however deads and squats seem to be a little much on the same day unless one or the other is reduced in volume.

So what I am thinking is doing for GVT:

Monday - Chest/back - Bench/Pendly Rows
Wed - Legs - Squats (I am considering adding shrugs after the squats)
Fri - Shoulders/arms - Incline (not really keen on adding curls or press downs, but I need another exercise for this day)

I don't do ab work and I try not to do single joint movements, preferring only compounds. I do cardio everyday. Basically just a slow paced walk for 50 minutes (or similar slow cardio).

Any input would be appreciated.

Drommon


Based on my experience with GVT I think that would be an acceptable split. However, I truly recommend doing ab work no matter what. Ab work helps you with core strength which is beneficial in squats and even bench press.

If you need any help or start a log on GVT please pm me.

Cheers,
SCT

[AllGenetix]

what does DOMS mean?

[Stonecoldtruth]

what does DOMS mean?

Delayed Onset Muscle Soreness

[drommon]

For those who have not tried this..I strongly recommend, but be advised it is not for the faint of heart :D

And you are not kidding!!! I started GVT while on TKD this week. Today I did 10x10 squats. That was quite tough and left me very winded. I was going to do SLDL's but had no energy for them so I moved on to shrugs. It looks like I am going to need to up my carb intake on squat days. Today was 16g of dextrose. I think next time I will do 40g and see if I can get those SLDL's in.

GVT is definately not for the faint of heart!!!

Drommon

[kai123]

I mite b completely off here..but how come you stopped posting up at your other thread..the one that keeps us updated with your weight and how much you have lost..im curious to find out..I need the motivation!

[kai123]

I mite b completely off here..but how come you stopped posting up at your other thread..the one that keeps us updated with your weight and how much you have lost..

this one ->
http://forum.bodybuilding.com/showthread.php?p=9222141&posted=1#post9222141

im curious to find out..I need the motivation!