New Beginnings - TrainH.'s Workout Log

[TrainH.]

Hey everyone. Summer's coming around, I've got no other distractions + great rest time, so this is gonna be the period where I improve the most (hopefully). Current stats, updated monthly:

Height: 5'8"
Weight: 145
BF%: 9.5%

Aiming to eat:
4,000+ calories
200g+ protein
200g+ carbs
I have a fitday account to keep track of things, clicky .

I've been lifting since February '09 (yes, not long lol), and judging from what I've done so far (mostly 5x5), my recovery comes pretty fast, though I expect that to slow down as my lifts progress. So, as a result, I'm going to try German Volume Training for 9 weeks, and then switch to an Intermediate Bodybuilding Routine afterwards. The GVT routine can be found here; starting at Phase 1.

I'll be posting tomorrow after the first session, and I'll be describing how brutal it is lol. Any comments/feedback are welcome.

[user787877877]

first

[TrainH.]

thanks man lol.

[TrainH.]

Day 1 - Chest and Back

A-1, Semi-Supinated Decline Dumbbell Press: 35lbs each hand, 10x10 = 4 seconds down, 2 seconds up.
A-2, Chin-Ups: 10x4 = 4 seconds up, 2 seconds down.
B-1, Incline Dumbbell Flies: 20lbs each hand, 3x10 = 3 seconds down, 2 seconds up.
B-2, One-Arm Dumbbell Rows: 35lbs each hand, 3x10 = 3 seconds down, 2 seconds up.

Just realized I was supposed to superset the As and the Bs, but I didn't realize until after, so I only did the Bs. Tired as shit after I finished the As, first time I've felt sore right after the workout and not the day after. Upping all the weights, felt fairly easy, just insane reps. The pic is where I'm at right now, fairly skinny, but my real bulk began yesterday. Mirin' my disugsted face?

[TrainH.]

Day 2 - Legs and Abs

A-1, Back Squats: 145lbs, 7x10 = 2 seconds down, 2 seconds up
A-2, Lying[Seated for me] Leg Curls: 70lbs 1x10 = 2 seconds down, 2 seconds up
B-1, Belt Pull-ins (ab circuit for me), 1x#: Leg Raises, Janda Situps, Hanging Leg Raises, Russian Twists
B-2, Seated Calf Raises: 90lbs on end, 3x10

Today was crap, I had 25 minutes to work out due to a doctor's appointment, so I had to rush things. Squats I gave like 20 seconds rest in between, went ATG, I was dying afterwards, and I had to cut everything short, leaving the abs for home. I can think of this as a "prep" for when I do my next serious leg workout in five days.

On a side note, weighed myself on my friend's super high-tech weight scale today (srs), I weighed in at 148.8 clean with jeans on, but having not eaten for 5-6 hours. I might count it, or might just wait to update for bigger steps.

[TrainH.]

Day 4 - Arms and Shoulders

A-1, Parallel Dips: 10x4 = 4 seconds down, 2 seconds up
A-2, Incline Hammer Curls: 17.5lbs each hand,10x10 = 4 seconds up, 2 seconds down
B-1, Seated Bent-over Dumbbell Lateral Raises: 7.5lbs each hand, 3x10 = 2 seconds up, 2 seconds down
B-2, Seated Dumbbell Lateral Raises: 7.5lbs each hand, 3x10 = 2 seconds up, 2 seconds down

Went late today around 9 pm, interesting people there. I feel weak about the lateral raises lol, first time doing them. Felt like I was doing the parallel dips wrong too, it was in my chest too sometimes.

[TrainH.]

Yeah, by the time I finished my job two days ago (Saturday) the Y was closed, I was pissed as hell, so I did chest/back day on legs day too . . . bad idea. I had a bad sleep, shitty breakfast, and then when I got there, I pretty much did 5 sets of 10 reps for all the main exercises, though for someone reason my form was WAY off . . . I'll try eating even more than I've been trying (note: trying) to for the next couple of days, see if that problem clears up.

On the plus side, I've eaten good today, and I'm gonna eat in a couple hours; I guess I'll have to wake up earlier from now on.

[TrainH.]

Day 4 - Arms and Shoulders

A-1, Parallel Dips: 10x5 = 4 seconds down, 2 seconds up
A-2, Incline Hammer Curls: 20lbs each hand,10x10 = 4 seconds up, 2 seconds down
B-1, Seated Bent-over Dumbbell Lateral Raises: 12.5lbs each hand 1x10, 7.5lbs each hand 2x10 = 2 seconds up, 2 seconds down
B-2, Seated Dumbbell Lateral Raises: 1 12.5lbs each hand 1x10, 7.5lbs each hand 2x10 = 2 seconds up, 2 seconds down

Felt pretty good, though the raises sucked; after the first set, I tried it again and couldn't raise it three times properly, so I went down again. Though I do feel good about today since I ate a lot and felt good when I went, so hopefully I'll be this way for Thursday.

[TrainH.]

~3~ Day 1 - Chest and Back

A-1, Semi-Supinated Decline Dumbbell Press: 40lbs each hand, 10x10 = 4 seconds down, 2 seconds up.
A-2, Chin-Ups: 10x5 = 4 seconds up, 2 seconds down.
B-1, Incline Dumbbell Flies: 22.5lbs each hand, 3x10 = 3 seconds down, 2 seconds up.
B-2, One-Arm Dumbbell Rows: 50lbs each hand 1x10, 45lbs 2x10 = 3 seconds down, 2 seconds up.

I forgot what I did for the DB Rows last time, so I just threw on 50, could only do one set, then went down to 45lbs. Still though, pretty easy and I went up 10lbs since last time, so good. And, on the plus side, my Micronized Creatine came. And good thing too, since I'm gonna be at the beach all day and leg day is tomorrow.

[TrainH.]

6/13/09| Day 2 - Legs and Abs

A-1, Back Squats: 155lbs, 10x10 = 4 seconds down, 2 seconds up
A-2, Lying[Seated for me] Leg Curls: 70lbs 10x10 = 2 seconds down, 2 seconds up
B-1, Belt Pull-ins (ab circuit for me), 1x#: Leg Raises, Janda Situps, Hanging Leg Raises, Russian Twists
B-2, Seated Calf Raises: 65lbs on end, 1x35

So yeah, beach for 7+ hours and a crappy night of sleep can be countered by creatine (for now). Admittedly, since the first superset exercises' equipment are located on either end of my gym, I did 5 sets of squats, 4 sets of leg curls, 5 sets of squats, then 6 sets of leg curls. Also, I attempted to do 1x75 calf raises for something I read, but the gym closed and they asked me to leave as I was going for my second part.

[TrainH.]

^^^^^ mean 7/03/09

7/06/09 |Day 4 - Arms and Shoulders

A-1, Parallel Dips: 10x6 = 4 seconds down, 2 seconds up
A-2, Incline Hammer Curls: 22.5bs each hand,10x10 = 4 seconds up, 2 seconds down
B-1, Seated Bent-over Dumbbell Lateral Raises: 12.5lbs each hand 1x10, 7.5lbs each hand 2x10 = 2 seconds up, 2 seconds down
B-2, Seated Dumbbell Lateral Raises: 1 12.5lbs each hand 1x10, 7.5lbs each hand 2x10 = 2 seconds up, 2 seconds down

For the last couple of sets on HCs, I could only manage 8, take 2-second break, then 2. Didn't take any creatine, multi's, whey, or anything that day, I forgot/ran out and wasn't home 'til I went to the gym.

[TrainH.]

7/08/09 | ~4~ Day 1 - Chest and Back

A-1, Semi-Supinated Decline Dumbbell Press: 45lbs each hand, 10x10 = 4 seconds down, 2 seconds up.
A-2, Chin-Ups: 10x6 = 4 seconds up, 2 seconds down.
B-1, Incline Dumbbell Flies: 25lbs each hand 1x10, 1x8, 1x10 = 3 seconds down, 2 seconds up.
B-2, One-Arm Dumbbell Rows: 50lbs each hand 3x10 = 3 seconds down, 2 seconds up.

Now I'm starting to plateau, and the creatine doesn't seem to be affecting me much (yes, lots of water + solid diet). On my very last DB Press set, I did 6, rest-pause, 4. Also, on the flies, I felt bad on the second set, like I went too far down and my right chest burned bad for a second.

[TrainH.]

Day 2 - Legs and Abs

A-1, Back Squats: 160lbs, 10x10 = 4 seconds down, 2 seconds up
A-2, Lying[Seated for me] Leg Curls: 75lbs 5x10 = 2 seconds down, 2 seconds up
B-1, Belt Pull-ins (ab circuit for me), 1x#: Leg Raises, Janda Situps, Hanging Leg Raises, Russian Twists
B-2, Seated Calf Raises: 65lbs on end, 1x75

Squats one set after another, no 4 then leg curls then 6. When I was finished, I went upstairs to the leg curl machine and there was a guy using it. I ask him politely how many more sets he have; he gives me a hyena grin and says he just started. Started to ask if I can work in; grin unsettles me and I went back down, did B-1 and B-2. I went up, started them, then I had to run to my martial arts and didn't finish. FUUUUU

[Swoletitude]

Subb'd. Also, 3,500 calories? Damn.. do you have a really fast metabolism or what?

[TrainH.]

Originally Posted by RDRb

Subb'd. Also, 3,500 calories? Damn.. do you have a really fast metabolism or what?

thanks man, and yes i do. i used to eat 3,000+ calories when i was younger (not nearly as much protein) and i would lose weight lol.

Day 4 - Arms and Shoulders

A-1, Parallel Dips: 10x7 = 4 seconds down, 2 seconds up
A-2, Incline Hammer Curls: 25lbs each hand,10x10 = 4 seconds up, 2 seconds down
B-1, Seated Bent-over Dumbbell Lateral Raises: 12.5lbs each hand 3x10 = 2 seconds up, 2 seconds down
B-2, Seated/STANDING Dumbbell Lateral Raises: 7.5lbs each hand, 3x7 = 2 seconds up, 2 seconds down

Martial arts yesterday for 3 hours w/pushups and shit tired me out a lot, but I think the creatine is starting to saturate meh better. I held the standing lateral raises for 5+ seconds at the top subbing in for another little routine thing.

[Swoletitude]

Originally Posted by TrainH.

thanks man, and yes i do. i used to eat 3,000+ calories when i was younger (not nearly as much protein) and i would lose weight lol.

Day 4 - Arms and Shoulders

A-1, Parallel Dips: 10x6 = 4 seconds down, 2 seconds up
A-2, Incline Hammer Curls: 22.5bs each hand,10x10 = 4 seconds up, 2 seconds down
B-1, Seated Bent-over Dumbbell Lateral Raises: 12.5lbs each hand 3x10 = 2 seconds up, 2 seconds down
B-2, Seated/STANDING Dumbbell Lateral Raises: 7.5lbs each hand, 3x7 = 2 seconds up, 2 seconds down

Martial arts yesterday for 3 hours w/pushups and shit tired me out a lot, but I think the creatine is starting to saturate meh better. I held the standing lateral raises for 5+ seconds at the top subbing in for another little routine thing.

Oh I see lol makes sense..

I don't like the workout format lol.

[GLHF]

GVT huh....nice nice
heres my GVT journal, 4weeks bulking with around 4k. i dont know ur level of training but it is not recommended for beginners. i didnt listen and i got hurt like many others. my left shoulder was hurting pretty bad for the next 5-6weeks after i stopped this routine. just watch out. the gains are really crazy too if u can handle the other things.
http://forum.bodybuilding.com/showth...highlight=GLHF

[TrainH.]

Originally Posted by GLHF

GVT huh....nice nice
heres my GVT journal, 4weeks bulking with around 4k. i dont know ur level of training but it is not recommended for beginners. i didnt listen and i got hurt like many others. my left shoulder was hurting pretty bad for the next 5-6weeks after i stopped this routine. just watch out. the gains are really crazy too if u can handle the other things.
http://forum.bodybuilding.com/showth...highlight=GLHF

checked it out man, yeah i know what you mean, i just started getting shoulder pain, but i'm stretching and it feels like it's getting better. my diet's good, i just need to sleep more, though insane gains are noticeable. thanks for input.

~5~ Day 1 - Chest and Back

A-1, Semi-Supinated Decline Dumbbell Press: 50lbs each hand, 8x10 = 4 seconds down, 2 seconds up.
A-2, Chin-Ups: 8x7 = 4 seconds up, 2 seconds down.
B-1, Incline Dumbbell Flies: 25lbs each hand 2x10 = 3 seconds down, 2 seconds up.
B-2, One-Arm Dumbbell Rows: 55lbs each hand 2x10 = 3 seconds down, 2 seconds up.

problems were encountered; work ended late so i got the gym close to closing time (again . . .) so i had to cut it short. i hit 9.5 a couple of times on the DB Press but I could've finished up strong. -_-

[dballer]

wow i see you like to move the weights slowly, may i ask why?

[TrainH.]

Originally Posted by dballer

wow i see you like to move the weights slowly, may i ask why?

yeah man, i'm following the GVT program religiously lol, i wanna see how well it works.
http://www.bodybuilding.com/fun/luis13.htm

[Swoletitude]

Originally Posted by TrainH.

yeah man, i'm following the GVT program religiously lol, i wanna see how well it works.
http://www.bodybuilding.com/fun/luis13.htm

Nice. I'm interested as well...

What's ur user title talking about lol?

[TrainH.]

aah, typo, i meant 9/7 lol.

7/13/09 | Day 2 - Legs and Abs

A-1, Back Squats: 165lbs, 8x10 = 4 seconds down, 2 seconds up
A-2, Lying[Seated for me] Leg Curls: 80lbs 8x10 = 2 seconds down, 2 seconds up
B-1, Belt Pull-ins (ab circuit for me), 1x#: Arm raises while crunching, hanging leg raises, dragon flags
B-2, Seated Calf Raises: 65lbs on end, 1x100

And tomorrow i'm done when GVT, stopping one cycle early because i know i won't be able to raise the weights. however, i could have finished the 10x10 on both A's, but downstairs a dude wanted to use it (to shrug) and upstairs my parents came into the gym to tel me i had to come home (WTF?). evened it out and finished, i'll decide on a new routine after a week's break from tomorrow.

[dballer]

DID you see good results from GVT? what new routines you looking in to?

[TrainH.]

Originally Posted by dballer

DID you see good results from GVT? what new routines you looking in to?

i did indeed. when i started it, i was 146. doing it properly combined with major eating, i'm in the 153+ range. for a little bit less than a month, good indeed, and (eyeballing it here) i didn't put on more than .5-1% body fat.

yesterday was just a screwed up routine since i didn't have the energy left for GVT and since i stopped it, i just did a mix of single DB tricep extensions, skullcrushers, dips, incline hammer curls, cable curls, and stuff. not worth noting, though whether i go for a soccer camp (overnight) this sunday determines whether i rest and start again on Monday, or overtrain then do the camp.

[Swoletitude]

Yeah I'd probably suggest Rippetoe's or something similar but you seem to like volume so Idk if you'd go that route..

[Swoyer]

o hai breh, checking in

[TrainH.]

Originally Posted by RDRb

Yeah I'd probably suggest Rippetoe's or something similar but you seem to like volume so Idk if you'd go that route..

nah, i did stronglifts when i first started, pretty similar, i might go back but not for now lol.

Originally Posted by Swoyer

o hai breh, checking in

hai man. surprise if you check in here, i took your advice.

soo, i started a routine that coincidentally is the same as mr. swoyer's. i figured i'd go a bit lighter today since i haven't lifted in nearly 2 weeks and i haven't benched in nearly two months (flat bb bench).

Tuesday
Bench Press, 2x3, 2x8-10
155
155 (x4)
135 (x6)
135 (x6)

Skull Crushers, 3x6-8
45 (x8)
55 (x8)
55 (x8)

Dips 3x8
BW (x8)
BW (x6)
BW (x5)

Lateral Raises, 2xFailure
12.5 (x15)
12.5 (x15)

overall, HUGE DISAPPOINT. i thought that GVT would've helped increase my bench at least a bit, although the two week nay-lift might have affected a bit. if anything, i got sore after my warm up, but next time hopefully i'll be used to it again. regardless, nothing was too hard, upping everything.

[TrainH.]

Thursday
Deadlift, 2x1-2
225 (x3)
225 (x3)

T-Bar Rows, 3x8
90
90
90

Hammer Curls, 3x8
30
25
25 (x6, x2)

Pullups, 3xFailure
6
6
4

so, today was less of a disappointment. i went easy on the deads and i could still do 225, so that's going up strong. t-bar rows, first time ever properly doing them, felt good. hammer curls, i burned out fast; part of it was starting too heavy i guess. pullups i haven't done in a month due to GVT only chinups, so that'll come up faster too.

[TrainH.]

Friday
Shoulder Press, 3x5
75
75
75 (standing)

Lateral Raises, 2x8
15
15

Read Delt Raises, 2x8
15
15

Chin Ups/ Dips Superset, 3xFailure
12 / 12
8 / 8
6 / 6

Lateral Raises 1xFailure
10 (x20)

all right today, i'm expecting my shoulder strength to go up fast as well since i haven't done presses in two months. when i sit down, i feel the pain in my lower back leave my for shoulder presses as opposed to standing up, but i also feel like it's easier sitting down. normal?

[TrainH.]

ok, well i was on vacation for a while, got to workout somewhat in crappy hotel gyms and occasionally a YMCA. my knee's still busted, can't squat past 135 without major pain, i haven't BB benched in a while, and dips were makeshift by moving treadmills' arm-things. as of latest workouts:

DB Bench: 75x3
Deadlift: 300
Squat: ?? (est. 250ish)
Power Clean: 135x2 easy
DB Shoulder Press: 45/50x5 (some days)

Rearranging my goals before school, they are:
BB Bench 185x3
Deadlift 315x3
Power Clean 165/175
BB Shoulder Press 115x5 (135x1 would be amazing)

starting monday, i'm gonna start recording everything here again, and starting today, my fitday.