Drewlander's Training Journal

Drewlander · 03-09-2009, 09:28 PM

I'm gonna start logging my lifting routines on here. Saw a lot of other ppl do it and it's a really good way to keep track of things and get good critique from people who know more about bodybuilding than I do.

I?ve decided to switch my routine up again, so I?m giving German Volume Training a try again. I think I?m ready for it this time, and hope to keep with it for at least 6 weeks, shooting for 8 weeks. I kinda worked with the some of the routines online and modified the workouts with some advice people gave me, as well as what I feel I need to work on the most. As of last night, I have made a 4-day split, with 2 days of cardio/abs on the "off days", with Sunday taking completely off for a full recovery. I will try to post my daily progress on here. Here?s what I did today (Monday):

Time: 6:30-7:30 AM

Compound lifts: 10 sets x 10 reps (2 exercises, supersets) lift count: 4-0-2
Isolation lifts: 3 sets x 10 reps (2 exercises, supersets) lift count: 3-0-1
Incline Barbell Bench: 95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10, 100 x 10, 100 x 10, 105 x 10, 105 x 10, 105 x 10
Bent-Over Barbell Rows (alternating overhand and underhand grip): 95 x 10 (10 sets)

Machine Pec Flys: 100 x 10, 100 x 10, 100 x 10

Machine Reverse Flys (rear delts): 75 x 10, 75 x 10, 75 x 10

Abs: 1 set of each of the following, to failure:

Weighted cable crunch (60 lbs)
Weighted decline crunch (15 lb dumbbell)
Roman chair leg lifts
Weighted side bends (45 lb dumbbell)

I don?t rest between each exercise (ie. between one set of incline bench and one set of rows). I only take about a 30-45 second rest between each set of supersetted exercises. I take about a 2 minute rest after the core exercises before starting the isolation exercises.

Also, the suggestion is to do about 60% of your max when doing the 10?10 lifts. I dont know what my maxes are currently, because in the past, maxing out has been horrible for my joints and I dont want another injury. So I just guess what I feel a challenging weight will be for me, while still achieving perfect form and going slow on the eccentric part of the lift. If that weight is too easy/difficult, I adjust accordingly.

If there are any questions about how I do my routine, feel free to ask.

Thanks everyone for your motivation!

Andy

Drewlander · 03-10-2009, 02:09 PM

Ok, so I kinda woke up a little too late this morning...I blame the bad weather, haha. That means, since I had to be at school by 8 AM, I only was able to lift for 45 minutes. Not a lot of time to finish all the stuff I had planned. I'll know better next time that leg day takes a little more time than normal for GVT. Here's what I did at least:

I was shooting for 10 sets, but due to time constraints, didnt finish them all.

Smith Machine Squats: 8 sets of 10--> lbs: 2 sets of 115 and 8 sets of 135
(I varied my stance from close to normal to wide)

Lying Leg Curls: 8 sets of 10--> lbs: 2 sets of 110, 8 sets of 100 (legs got really tired cause I wasn't even taking 60 second rests in between supersets!!)

Calf Raises on Leg Press: 270x12, 270x12, 270x12

Leg Extensions (one leg at a time...very slowly!): 50x12 each leg

I had PLANNED on doing:
Leg Extensions 3x12 and
Straight Leg Deadlift 3x12,
but ran out of time, so i just did what I listed above. Had to leave a good 8 minutes to get a good stretch in at the end. Next week I'll leave more time to do it all.

Back to studying. Peace!

Drewlander · 03-13-2009, 01:49 PM

Today was great! Really felt like I pushed myself...although you really gotta check ur ego at the door when doing GVT, since it's not a ton of weight, but LOTS of reps.

Time: 1 hour

Nautlius Military Press: 10 x 10 (65/90/90/90/90/95/95/95/95/95)
lift count: 4-0-1
superset with
Lat Pulldowns: 10 x 10 (87.5/87.5/87.5/87.5/87.5/87.5/87.5/87.5/87.5/87.5)
lift count: 3-0-2

2 sets of the following (superset)
Smith Machine Shrugs: 185x10, 185x10 lift count: 3-2-1
DB lateral raises, supinated: 15x10, 15x10 lift count: 2-1-2
Barbell Upright Rows: 60x10, 60x10 lift count: 3-1-3

1 set of pullups to failure

Peace!

Drewlander · 03-13-2009, 01:57 PM

Wow! My traps and shoulders definitely feel it from yesterday. Which is great, cause I really need to kick my traps into shape. Neglected them for far too long.

Did arms today. Honestly, with GVT it's hard for me to complete ALL 10 sets of the bi/tri supersets with great form....kinda started cheating about the 8th set, but tried my best not to. Man did I get a huge arm pump from this! Yeah...couldn't touch my shoulder with my fingers..whoa!

Decline Skull Crushers: 10 x 10: (55 lbs using EZ bar for all 10 sets)
lift count: 3-0-1
EZ Barbell Curls: 10 x 10: (55 lbs using EZ bar for all 10 sets)
lift count: 3-0-1 It's hard to do slow eccentrics after about the 4th set, but man is it worth trying!

Underhand Grip Tricep Cable Pushdown: 70x10, 70x10, 80x10
lift count: 3-0-1
Hammer Curls: 25x8, 20x10, 20x9
lift count: 3-0-1

Light Abs (1 set of each to failure):
weighted cable crunch (60 lb w/rope)
decline crunch w/15 lb dumbbell
roman chair
side bends (45 lb plate)

Have a great weekend! Tomorrow is cardio and abs for me!

Drewlander · 03-14-2009, 03:24 PM

Arms were sore today! Gotta love that feeling! I haven't had sore biceps in quite awhile. Anyway, did HIIT and abs today, and tomorrow is my day off.

HIIT: Treadmill
5 minutes warm-up jogging @ 6 mpg @ 3.0 incline

30 seconds run @ 8.5 mph
30 seconds brisk walk @ 4.5 pmh
DID THIS INTERVAL 6X

5 minutes cool down, jogging then brisk walking, then regular walking

Abs:

Weighted Cable Crunch: 60x12, 60x12, 60x12, 60x12
Decline Crunch: 25x12, 25x12, 25x12, 25x12
Weighted Hanging Leg Raises: 15x12, 15x12, 15x12, 15x12
Weighted Side Bends: 45x12, 45x12, 45x12, 45x12

REST DAY TOMORROW!
Peace out ppl!

Carla Hampshire · 03-14-2009, 07:20 PM

There's nothing like the feeling that you have given it your all and knowing that your rest is well deserved. Rest...Refresh...Grow!

GO DREWLANDER!

Quote:

Originally Posted by Drewlander

Arms were sore today! Gotta love that feeling! I haven't had sore biceps in quite awhile. Anyway, did HIIT and abs today, and tomorrow is my day off.

HIIT: Treadmill
5 minutes warm-up jogging @ 6 mpg @ 3.0 incline

30 seconds run @ 8.5 mph
30 seconds brisk walk @ 4.5 pmh
DID THIS INTERVAL 6X

5 minutes cool down, jogging then brisk walking, then regular walking

Abs:

Weighted Cable Crunch: 60x12, 60x12, 60x12, 60x12
Decline Crunch: 25x12, 25x12, 25x12, 25x12
Weighted Hanging Leg Raises: 15x12, 15x12, 15x12, 15x12
Weighted Side Bends: 45x12, 45x12, 45x12, 45x12

REST DAY TOMORROW!
Peace out ppl!

Drewlander · 03-14-2009, 07:26 PM

Quote:

Originally Posted by Carla Hampshire

There's nothing like the feeling that you have given it your all and knowing that your rest is well deserved. Rest...Refresh...Grow!

GO DREWLANDER!

Thanks Carla! I'm giving it my all this time. No messin around. Thanks for checkin in on me.

AMillane7 · 03-14-2009, 07:52 PM

Quote:

Originally Posted by Drewlander

Thanks Carla! I'm giving it my all this time. No messin around. Thanks for checkin in on me.

That's what I like to see man!

Drewlander · 03-16-2009, 09:33 AM

Yesterday was a nice rest, but I was ready to get back into it. This time, I convinced one of my school buddies to start going with me...the hardest part for him was getting up at 6:00 AM! Hahaha! Also, GVT takes endurance, so that was difficult. Since he was around, it took a little longer, but that's ok. We'll speed up the lifts once I get him used to the rotation. Here's what I did:

Incline DB Press: 10 x 10: (100/100/100/100/100/100/100/100/100/100)
supersets with
Bent Over BB Row: 10 x 10: (100/100/100/100/100/100/100/100/100/100)
(alternating overhand & underhand grips)

3-minute rest

Machine Chest Flys: 100x12, 100x12, 100x12
supersets with
Machine Rear Delt Flys: 75x12, 75x12, 75x12

Abs: 1 set of each to failure
Weighted Cable Crunch w/rope (60 lbs)
Weighted Decline Crunch (10 lbs)
Roman Chair
Weighted Side Bends (45 lb plate)

We'll see if he gets up tomorrow, lol!

Later.

Drewlander · 03-17-2009, 12:01 PM

Not really sore at all from yesterday. My buddy survived ok, haha. Did legs legs today. Man was it TOUGH! I'm switchin up the core lifts every now and then just to keep it a lil interesting. I really dont know what is best for quad development...squats or leg press? I've heard mixed reviews. For squats, it seems that no matter how light I go, even with great form, my lower back still is a bit sore the next day, but not that good sore.

Anyway, here's the details:

Leg Press (slllllooowww): 10 x 10: (180 lbs each set..not a lot, but it had me limping by set 5!)
supersets with
Lying Leg Curls: 10 x 10 (100 lbs each set)

4 minute rest

Hyperextensions: 25lbs x 10, 25x10, 25x10
supersets with
One-Leg Extensions (slllooowww!!!): 50x10, 50x10, 50x10
---->at the end of the workout, these were KILLER!!! couldnt walk after this...

Calves:
Calf Raises on Leg Press Machine: 180x30, 180x30, 180x30
-(toes pointing outward, upward, and inward....10 reps each set = 30 reps)

I hope my legs are sore tomorrow...well not too sore, I got cardio and abs!!

Peace out.

Carla Hampshire · 03-17-2009, 01:02 PM

There is something to be said about GV Training. It hurts!!! LOL! And it makes you want to....
But it works!!!!
I was able to put on 3.5 lbs with that program. Give it a few weeks. It will do you good!

Quote:

Originally Posted by Drewlander

Not really sore at all from yesterday. My buddy survived ok, haha. Did legs legs today. Man was it TOUGH! I'm switchin up the core lifts every now and then just to keep it a lil interesting. I really dont know what is best for quad development...squats or leg press? I've heard mixed reviews. For squats, it seems that no matter how light I go, even with great form, my lower back still is a bit sore the next day, but not that good sore.

Anyway, here's the details:

Leg Press (slllllooowww): 10 x 10: (180 lbs each set..not a lot, but it had me limping by set 5!)
supersets with
Lying Leg Curls: 10 x 10 (100 lbs each set)

4 minute rest

Hyperextensions: 25lbs x 10, 25x10, 25x10
supersets with
One-Leg Extensions (slllooowww!!!): 50x10, 50x10, 50x10
---->at the end of the workout, these were KILLER!!! couldnt walk after this...

Calves:
Calf Raises on Leg Press Machine: 180x30, 180x30, 180x30
-(toes pointing outward, upward, and inward....10 reps each set = 30 reps)

I hope my legs are sore tomorrow...well not too sore, I got cardio and abs!!

Peace out.

Drewlander · 03-17-2009, 06:28 PM

Oh I'm stickin to it! My friend, on the other hand, isn't as dedicated.........

Quote:

Originally Posted by Carla Hampshire

There is something to be said about GV Training. It hurts!!! LOL! And it makes you want to....
But it works!!!!
I was able to put on 3.5 lbs with that program. Give it a few weeks. It will do you good!

Drewlander · 03-18-2009, 09:20 PM

Today just stayed at home and did some abs. Not too much...busy with studying. Hittin shoulders and traps tomorrow!! Can't wait!

Peace

Drewlander · 03-19-2009, 09:16 AM

Today was sweet! Hit the gym at 6:30 AM and lifted non-stop til 7:30. Here's the dl:

Lat Pulls--10x10 (92.5 lbs for 10 sets)
supersets with
Military Press--10x10 (100 lbs for 10 sets)

4 minute rest

Smith Shrugs--185x10, 185x10, 185x10
supersets with
DB Lateral Raises--15x10, 15x10, 15x10

Finished with:
Upright BB Rows--60x10, 60x10, 60x10

Great day...already feelin it!

Peace.

Drewlander · 03-21-2009, 12:09 AM

Another GREAT pump today! Too bad my friend couldn't make it in today......he might have died, haha. I really pushed myself today...upped the weight by 5lbs this week on the main lifts and added more sets to the isolation lifts. Here it be:

EZ Bar Curls: 10 x 10 (60 lbs each set)
supersets with
Decline Skull Crushers: 10 x 10 (60 lbs each set)

3 minute rest

Cable Tricep Pushdown, Underhand Grip: 80x10, 90x10, 90x10
supersets with
Concentration Curls: 20x10, 20x10, 20x10

Light Abs--1 set of each to failure:
Weighted Cable Crunch (60 lbs)
Weighted Decline Crunch (15 lbs)
Roman Chair
Side Bends (45 lb plate)

You guys gotta try this....by the 3rd set, I couldn't touch my friggin shoulder! SUPERPUMPED!

Peace!

Drewlander · 03-21-2009, 10:10 AM

HIIT:
4 minute warm-up w/brisk walking, then jogging at 6 mph.
6 30-second intervals of walking @ 4.2 mph and running @ 8.5 mph
4 minute cool-down w/jogging at 6 mph, then brisk walking @ 4 mph

Abs:
Weighted Cable Crunch: 60x12, 60x12, 60x12, 60x12
Weighed Decline Crunch: 15x12, 15x12, 15x12, 15x12
Hanging Leg Raises: 15x12, 15x12
Roman Chair Leg Raises: no weight, 2 sets of 12
Weighted Side Bends: 4 sets w/45 lb. plate

Tomorrow is OFF DAY.

Have a great weekend!

Drewlander · 03-21-2009, 10:12 AM

Hey what exercises are best for working the lower abs? I'm doing decline crunches and Roman Chair or Hanging Leg Raises, but was wondering if these are as effective as others, or should I be doing more? Any advice would be beneficial for knowing what really brought out your "v-lines" in the lower abs. I know cardio/bf% has a role, as well.

Thanks ppl.

Drewlander · 03-24-2009, 09:40 AM

Alright so studying for roughly 16 hours a day is really getting to me. We have 3 of the biggest exams of the year on Thursday and Friday...cardiology, pulmonology, and nephrology (translation: heart/lung/kidney)...and they're all jumbled together. So naturally, I haven't been getting the sleep I usually do. I'm getting about 5-6 hours a night, which is HORRIBLE, I know. But it's been a struggle to get out of bed and get my butt to the gym. So yesterday I didn't make it. Today, at least I made it there, but I didn't have the energy to push all the way through all 10 sets of chest & back like I normally do. I guess I could make an excuse and say that I also switched up the back routine, and by doing the machine row-- http://www.magnumfitness.com/templat...b=Back&prod=70 , it's much more difficult than the bent-over barbell row...but I wont.

Anyway, enough with my whining...here's the DL:

Incline Dumbbell Press: 7 sets of 10: (100 lbs each set)
supersets with
Machine Rows (see above link): 7 sets of 10 (1 45 lb plate on each side = 90 lbs total)--this is difficult! Alternating wide and narrow grip each rep.

2.5 minute rest

Cable Chest Flyes: 50sx12, 50sx12, 50sx12
supersets with
Seated, Bent-over Rear Delt Raises: 15sx12, 15sx12, 15sx12
supersets with
Hyperextensions: 25x12, 25x12, 25x12

I can't wait for this week to be OVER!!!

Later.

Drewlander · 03-26-2009, 05:30 PM

Quads:

Wide Squats* (5 sets of 10):
95x10, 105x10, 105x10, 115x10, 115x10

supersets with

Leg Press (3 sets 10):
200x10, 200x10, 200x10

rest 3 minutes

Hyperextensions:
25x10, 25x10, 25x10

supersets with

1-leg Extensions:
50x10, 50x10, 50x10

Calves:

Calf Raises on Leg Press:
180x25, 180x25, 180x25

*Feet placed a few inches more than shoulder width apart, toes pointed 45 degrees angled outward, and on the descent squat so that your knees go in the direction of your toes! (like a frog doing a squat, I guess). Make sure your knees do NOT point forward (this can cause injury). Squat as far as you can (about a 4 count) and push back up with your heels.

Comments: Ok, I'm posting this late, cause I've been studying for exams hardcore. I actually wasn't going to lift yesterday, but decided I HAD to go and it was a really good stress reliever...I'm glad I went and I worked up a HUGE sweat...even though I limited my workout to just an hour, so I didn't get to complete the entire thing...but WOW, the soreness in my legs is a good one and pretty unusual, especially in the inner thighs and glutes. Ya'll should definitely try those squats!

Peace! Today is my off day. Tomorrow is the last day of exams, and I WILL be doing Shoulders, Lats, and Traps

dpaul4553 · 03-27-2009, 03:20 PM

I will have to give wide squats a try - sounds interesting and effective. Good job keeping up with the workouts even while studying for exams. Keep it up and you'll get through this week both smarter and stronger!

Drewlander · 03-27-2009, 04:40 PM

Thanks! Exams are OVER! I did fairly well. Now I get to practice medicine with a doctor for a week, haha. Legs are STILL SORE TODAY!

Quote:

Originally Posted by dpaul4553

I will have to give wide squats a try - sounds interesting and effective. Good job keeping up with the workouts even while studying for exams. Keep it up and you'll get through this week both smarter and stronger!

Drewlander · 03-29-2009, 05:10 PM

Machine Military Press (10 sets of 10):
110x10 all sets

supersets with

Pullups:
Bodyweight x 10, BWx10, BWx10 and
Lat Pulldowns:
115x10
105x10
105x10
100x10
100x10
100x10
100x10

rest 3 mins

Side Raises:
15lbs x 10
15x10
15x10

supersets with

Upright Rows:
60x10
60x10
60x10
60x10

Comments: I think this may be the last week for GVT...I run out of time to do all that I want

Oh well. I think I'm gonna try something I haven't done before....LIFT HEAVY WEIGHTS AND LOW REPS AND FOCUS ON COMPOUND LIFTS!!

One more day!
Peace!

Drewlander · 03-29-2009, 05:14 PM

Skull Crushers: 5 sets of 10 reps @ 65 lbs (w/EZ bar)

supersets with

EZ barbell Preacher Curls: 5 sets of 10 reps @ 65 lbs

Rope Tricep Pushdowns: 5 sets of 10 reps @ 100 lbs

supersets with

EZ bar Cable Curls: 5 sets of 10 reps @ 80 lbs

rest 4 minutes

One-hand reverse grip tricep pulldown (palms facing up):
50x10
50x8
50x6

supersets with

Hammer Curls:
25x10
25x8
25x8

This is my last day on GVT. I have to mix it up guys....sorry to disappoint.

Peace!

Drewlander · 03-31-2009, 09:53 PM

So like I said, I'm switching things up. I will be doing a very simple (yet effective) mass routine. I've surprisingly haven't done this since high school when i was 14...but even then I didn't do things right. With focusing on heavy, compound lifts, and low reps--and perfect form--I hope to gain some mass. I say screw cutting for now...BRING ON THE MUSCLE! Yup yup! I figure with my metabolism, if I eat clean I can add mass and it will at least look like i've lost fat. But also, by gaining muscle mass without too much fat, my body fat percentage WILL decrease.....simple math haha.

I'm working a 5-day split. I'm gonna keep very similar lifts each day of each week, but I will likely switch up the order I do them in, or alternate grip, etc. just so it's never exactly the same on each body part day.

Here's the deal:

Monday--Chest

Flat BB Bench:
155x9
175x8
185x6
185x8
185x8

Incline DB Bench:
120x8
120x8
120x7
120x6
120x6

Weighted Dips--Chest Version: (body weight + 25 lbs hanging)
190x8
190x8
190x8

Comments: Yeah this is all I did on Monday, but today I could definitely feel it! Usually I will also add Decline DB or BB Bench, but I was in the gym for about 2 hours going through a plan with a couple buddies of mine at the gym...one is a powerlifter and one works there, but is working on his personal training certificate and want to compete as well.

Tomorrow is BACK day!

Peace.

Drewlander · 03-31-2009, 10:00 PM

BB Bent-Over Rows: alternating underhand/overhand grip every other set
135x8
145x8
145x8
155x6

Deadlifts:
135x10
185x8
225x6
225x6

Hyperextensions:
25 lb plate x 12
25x12
25x12

Lat Pulldowns--Narrow, shoulder-width, underhand grip:
140x10
150x6
150x7

Comments:
I forgot to mention, but my rests between each set right now are between 2 and 3 minutes so I can gather my strength and give it my all on each set.

(I haven't done THIS much weight deadlifting since last summer!...and I think I could have done more, but we were working our way up and my buddy was making sure I had perfect form....I don't think I had done DLs like this before)

I'm psyched about the rest of this program...definitely NOT boring, and I feel a great pump and definitely feel it the day after...and I'm NOT exhausted during the workout like I was with GVT.

Rest day tomorrow!

Carla Hampshire · 04-01-2009, 06:20 PM

Good job! The muscle will follow. All this hard work will pay off!

Quote:

Originally Posted by Drewlander

BB Bent-Over Rows: alternating underhand/overhand grip every other set
135x8
145x8
145x8
155x6

Deadlifts:
135x10
185x8
225x6
225x6

Hyperextensions:
25 lb plate x 12
25x12
25x12

Lat Pulldowns--Narrow, shoulder-width, underhand grip:
140x10
150x6
150x7

Comments:
I forgot to mention, but my rests between each set right now are between 2 and 3 minutes so I can gather my strength and give it my all on each set.

(I haven't done THIS much weight deadlifting since last summer!...and I think I could have done more, but we were working our way up and my buddy was making sure I had perfect form....I don't think I had done DLs like this before)

I'm psyched about the rest of this program...definitely NOT boring, and I feel a great pump and definitely feel it the day after...and I'm NOT exhausted during the workout like I was with GVT.

Rest day tomorrow!

Drewlander · 04-02-2009, 09:11 PM

Squats:
185x8
185x8
190x8

Leg Press:
270x10
320x10
340x8

Stiff-Leg Deadlift:
135x8
135x8
135x8

Hack Squat:
135x8
135x8
135x7

Comments: Took about a 2 minute break between each set. Only had about 45 minutes to complete it all, so I didn't get to do my lying leg curls. I had to go see a movie at 4:30. I highly recommend ya'll going to watch "Brothers at War" (if it's playing at your theater), a film by Jake Rademacher (about his two brothers that are serving in Iraq). It's a very good documentary about the realities of what's going on overseas and how it affects the family dynamic, as well as one's own personal experiences.

here's the link : http://www.brothersatwarmovie.com/

Take care peeps!

Dlauger · 04-05-2009, 12:12 PM

Hey bro, glad to see your new work outs are going good for ya! I didn't mean to disapoint you w/ GVT bro, I just got some great results from it. Hope you new plan helps!

Drewlander · 04-06-2009, 10:12 PM

DB Bench:
130x12
140x11
150x10
150x9
150x9

Incline BB Bench:
135x9
135x9
140x8
145x7
145x6

Decline BB Bench:
135x9
145x8
145x8

Weighted Dips: (weight includes body weight)
190x7
190x6
190x6

Comments: Started mass gaining diet today (without supps except for the protein shakes). Will post upon request.

Later.

Drewlander · 04-07-2009, 08:45 PM

Deadlifts:
225x5
225x5
225x5

BB Bent-Over Rows (alternating grip each set):
145x8
150x7
155x5
155x5

Weighted Wide-Grip Pullups:
190x7 (bodyweight = 165 lbs)
190x6
165x10

Hyperextensions:
25x12
25x12
25x12

Comments: Comparing this week to last week (at the gym back home), it seems that I lost strength. However, I don't know if this is because the weights are actually heavier??? One thing is for sure--my grip SUCKS! The bars at my gym here at school are chrome and have very little grippage and slip very easily, which makes me very frustrated. I feel like I can lift the weight, but I can only do so many reps (especially DLs and BB Rows) because I can't hold onto the bar any longer....and yes, I've tried different things to maximize grippage but I think I just need to strengthen my forearms. Other than that, it was a good workout.

Peace.