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3/22/15

Squats
135 x 5
155 x 5
185 x 5
225 x 5
275 x 1
315 x 1
225 x 7

3/19:
Close Grip Bench Press
225 x 6
230 x 5

Reverse Grip Scott Curls
40 x 10
50 x 10
60 x 8

Made it through 6 workouts of GVT per bodypart. Doing 3 weeks of lower volume instinctive training, then back with 10 x 6.

3/16:
Calf Machine
4 sets of 8

One Legged Ham Curls
4 sets of 8
...

March 14:

Hammer Curls
30 x 10 x 10

Dips
BW + 40lbs
10 x 10

DB Shrugs

60-90 seconds.

Thanks for following!

Torso:

DB Bench
75 x 10 x 10

Band Assisted Wide Grip Pull Ups
10 x 10

Pec Dec
3 sets of 20

My usual method is hooking one of those ab straps people use for hanging leg raises to the high pulley on the cable crossover. I pull the hood up on my sweatshirt and put the thing on the top of my...

It is March 11th and thankfully I have just completed my last leg workout of the GVT cycle.

It went down as such.
Squats (Reverse Band with Light Band)
185 x 10 x 10

Seated Leg Curls
65 x 10...

March 6:
Seated Leg Curls:
80 x 10 x 10

Squats
165 x 8 x 10
165 x 4 x 5
(Ran out of Steam, Did two extra sets to get all reps in)

Seated Calfs:

Still going strong. Missed logging a few workouts though.

March Forth:
Hammer Curls:
25 x 10 x 10

Dips
35lbs x 10 x 10

Seated Shrugs

Chest and Back:
DB Bench Press
60 x 3 x 10
65 x 7 x 10

Chins
Band Assist for the first set of 10, switched to unassisted bodyweight chins for the remainder due to hitting the gym later than...

Thanks for the following up. Routines going well, and your post was a much needed slap in the face, as my diet has been pretty haphazard as of late. So after today's thoughts and research, I'm...

Missed Logging, so here's an update:

Arms:
Dips
10 x 10
Hammer Curls
20lbs x 10 x 10 (Way to light, going up)
Seated Shrugs
75 x 3 x 12

2/15:
DB Bench Press
50 x 10 x 10 (Will go up on weight next time, Had to slow the rep cadence down to make it challenging)
Pull Ups
BW with Band Assist
10 x 10

Cable Crossovers
25 x 3 x 10

Starting things off with some GVT.

2/14, 5am

Seated Leg Curls
75 x 10 x 10

Squats
160 x 5 x 10
155 x 4 x 10

11-27:
Smith Machine Calf Raises
5 sets of 25

Squats
45 x 2 x 10
95 x 2 x 10

Deadlifts:
135 x 2 x 5

11.25.14
Bench Press
45 x 2 x 10
95 x 2 x 5
135 x 2 x 5
185 x 2 x 3
205 x 2 x 3
225 x 1
235 x 1
*Work Sets:

Tuesday:
Standing Press
135 x 5
150 x 3 x 5

Squats
185 x 5
225 x 5
240 x 3 x 5

Tuesday:
Forearms and Neck

Wed:
Bench Press:
135 x 5
185 x 5
205 x 3 x 5

Chins

Friday:
Squats 185 x 12, 8
Seated Rows
150 x 5
165 x 5
185 x 5
Pullovers
45 x 5 x 12
Incline DB Presses
65 x 3 x 10