EB68's workout journal

[EB68]

Looking through your journal, I am seriously considering this program. Having done it for a while now, would you still have started this given your current knowledge and experience with it?

If adding size is your goal I would definitely suggest this program. You won't like get much stronger with it, but it will for sure pack on some mass. I can't wait to have a few cycles under my belt. So far I have added about an inch to my quads and about 1/2 inch to my chest. Unfortunately no added size to my arms yet tough. It works great for conditioning too, My heart rate stays elevated for most of the session, esp. on chest/back and Legs/abs days.

[GKC45]

I ran AllPro SBR for a while. It was a hypertrophy specific program that added strength slowly. I jumped on to SL 5x5 to get my strength up as I felt like AllPro neglected it. I am loving the strength increases on SL, but I have gained zero size in 12 weeks and my arms are smaller. Like everyone, I want strength AND size, but I am willing to trade back and forth to meet my goals. Summer is coming, so some more size would be nice.

[SteveWright1]

great super set Eric
enjoyed the video , curling in the squat rack almost, but perfectly acceptable in a home gym LOL

be interesting to see some before and after images specific to this training routine
I am sure others who are also interested in this GVM training system would also appreciate seeing just how much mass/ muscle can be acheived on this type of programme

[EB68]

I ran AllPro SBR for a while. It was a hypertrophy specific program that added strength slowly. I jumped on to SL 5x5 to get my strength up as I felt like AllPro neglected it. I am loving the strength increases on SL, but I have gained zero size in 12 weeks and my arms are smaller. Like everyone, I want strength AND size, but I am willing to trade back and forth to meet my goals. Summer is coming, so some more size would be nice.

I am about the same, would love to add some size and strength, but I suppose I will have to alternate between programs for the best results. I had zero gains in size on the 5x5 plan, but got some strength gains for sure. I am sure the GVT would build strength gradually but it is a lot better for building mass. I just wish my pathetic arms would grow some.

great super set Eric
enjoyed the video , curling in the squat rack almost, but perfectly acceptable in a home gym LOL

be interesting to see some before and after images specific to this training routine
I am sure others who are also interested in this GVM training system would also appreciate seeing just how much mass/ muscle can be acheived on this type of programme

Thanks Steve. Lifting at home affords me the luxury of curling in the squat rack with no one to complain about it .
I didn't take any before pictures, but I did take several measurements the day I started this program. I will update the measurements after the first complete cycle.

[EB68]

Today was supposed to be GVT Cycle 1, week 4, Day 1, but I worked late and have to be back early tonight so it didn't happen today. I will make it up tomorrow though. Today's food

[EB68]

Yesterday was GVT Cycle1, Week 4, day1, and here is how it went.

DB Bench/Chin-up Supersets
67.5'sx10/x10 (90 seconds ret between supersets)
67.5'sx10/x10
67.5'sx10/x10
67.5'sx10/x10
67.5'sx10/x10
67.5'sx10/x9
67.5'sx10/x9
67.5'sx9/x7
67.5'sx7/x6
67.5'sx5/x5
5 minutes rest

Incline Flyes/ BOR's Supersets
35'sx10/165x10 (60 seconds rest between sets)
35'sx10/165x10
35'sx10/165x10
35'sx10/165x10
35'sx10/165x10

That was it for today. I fell off quickly after the 7th set of BP/CU's, was just out of gas at that time. I am not sure if I should take longer beaks and try to finish the full reps, or keep it at 90 seconds rest and get the endurance benefit from it. Either way I was blasted at the end of those and my Lats/Pecs were on fire. The flyes and rows were okay after a few minutes rest, they don't seem to wear me down like the presses and chins do.
I was busy in the yard all afternoon and just didn't have any time to log yesterday.
I weighed 172 even this morning which is .5 pounds down from last Sunday morning. And that was after a week of 3650 daily calories.
Here is this weeks breakdown.

Totals for the week
Calories-25576
Carbs-2309
Fats-1033
Protien-1900

Daily averages
Calories-3653
Carbs-329
Fats-147
Protein-271

I plan to try and up it to 3800 for the next two weeks and see where that leads. I can't believe I actually lost weight on 3650 calories per day, but from as close as I can track my foods, that is what happened.

[fittofattofit]

Your arms are looking big in that vid Eric and you're looking very lean

Yesterday was GVT Cycle1, Week 4, day1, and here is how it went.


That was it for today. I fell off quickly after the 7th set of BP/CU's, was just out of gas at that time. I am not sure if I should take longer beaks and try to finish the full reps, or keep it at 90 seconds rest and get the endurance benefit from it. Either way I was blasted at the end of those and my Lats/Pecs were on fire. The flyes and rows were okay after a few minutes rest, they don't seem to wear me down like the presses and chins do.ere that leads.

The whole volume is still impressive and getting through 10 supersets, even if the reps fade at the end is great work. I'd have thought you should keep it to the 90 sec rests and work towards adding those reps. it sounds like you should be upping your cals as well

[Lou1se]

Maybe if you come over and administer the right punishment, I would buy you a car : D

Oh yes Eric I DO need a car! srs!! If you pay for my travel..various expenses etc etc...I aim to inflict severe IOMS(Instant Onset Muscle Soreness) and prolong your suffering for as long as possible. I hope to finally smash my 3 year all-time PR of 78mins.

I fell off quickly after the 7th set of BP/CU's, was just out of gas at that time. I am not sure if I should take longer beaks

Beaks No more gas for you mister!

Either way I was blasted at the end of those and my Lats/Pecs were on fire.

Darn I had been planning to do that number as well..no matter. Have a few more up my sleeve

The flyes and rows were okay after a few minutes rest, they don't seem to wear me down like the presses and chins do.

I've got something for that.

That was it for yesterday, my neighbor was using a backhoe to work on his driveway and accidentally broke the phone lines down. I couldn't access the web yesterday to log my session.

Hope you don't mind.. I took the liberty of getting the ball rolling. I have a few contacts around the globe. They owe me some favors..long story short, discovered your neighbor was willing to cooperate for a Twinkie. But seeing I have just revealed my secret plan I have another on stand-by. haha I know what you're thinking Eric...now what in the actual hell would Louise want to cut my phone line for?

The Volume training seems to be working at the moment, I assume I am hitting the muscles differently and that is what caused the sudden growth spurt. I will likely adapt to it quickly though an be back to very slow gains.

Unless you are Borg...Resistance is futile.

I forgot to add the video above, awesome impressive heavy weight curling and skull crushing below : )
I know it isn't impressive, but my journal seems a little boring lately with no videos or PR's

My version of Skull Crushers should be a hit. Keep that video recorder handy! I may even leave the radio adverts blaring in the background to drown out your muffled cries for....???

Pizza?

My heart rate stays elevated for most of the session, esp. on chest/back and Legs/abs days.

Yes.

I just wish my pathetic arms would grow some.

haha I like you already!!!

I can certainly work it into the plan. I aim to please.

Lifting at home affords me the luxury of curling in the squat rack with no one to complain about it : ).

You will certainly be curling in the Squat Rack once I'm finished with you.

[Lou1se]

Seriously though, nice effort getting through the BP/CU's and IF's/BOR's. You're quite the work horse! I expect the extra yard work is helping you burn more energy than usual.

[EB68]

Oh yes Eric I DO need a car! srs!! If you pay for my travel..various expenses etc etc...I aim to inflict severe IOMS(Instant Onset Muscle Soreness) and prolong your suffering for as long as possible. I hope to finally smash my 3 year all-time PR of 78mins.



Beaks No more gas for you mister!



Darn I had been planning to do that number as well..no matter. Have a few more up my sleeve



I've got something for that.




Hope you don't mind.. I took the liberty of getting the ball rolling. I have a few contacts around the globe. They owe me some favors..long story short, discovered your neighbor was willing to cooperate for a Twinkie. But seeing I have just revealed my secret plan I have another on stand-by. haha I know what you're thinking Eric...now what in the actual hell would Louise want to cut my phone line for?








Unless you are Borg...Resistance is futile.



My version of Skull Crushers should be a hit. Keep that video recorder handy! I may even leave the radio adverts blaring in the background to drown out your muffled cries for....???

Pizza?



Yes.



haha I like you already!!!

I can certainly work it into the plan. I aim to please.



You will certainly be curling in the Squat Rack once I'm finished with you.

PM me the address and I will get the airplane ticket sent to you. I am looking forward to the IOMS .
I have a wireless keyboard, and it sometimes skips letters as I type, between that and the stupid spellcheck on my computer, the responses can sometimes make very little sense. I usually proof read every post before hitting the button, but sometimes forget.
No need to muffle my cries, from my basement no one could hear a gunshot, much less my cries of pain.

Seriously though, nice effort getting through the BP/CU's and IF's/BOR's. You're quite the work horse! I expect the extra yard work is helping you burn more energy than usual.

Thanks. The energy expenditure has increased lately for sure, as evidenced by the need for much more food just to maintain bodyweight.

[EB68]

Off today. Spent most of the day in Atlanta taking care of some business. Diet was low today as well, but will make it up the rest of the week hopefully. Today's food
I snapped a progress photo a little bit ago, the lighting sucks and I suck at taking pics, so I edited the color a little. My pale white skin and the fluorescent lights do not make good pics
No pump, completely cold.

[geek23ka]

srs. mouth still hanging open.

that's with no pump? cold?? dang, eric. you're a vein-y ****er now!!!

[EB68]

Thanks geek. My wife doesn't care for the veins at all though. When I get pumped good the ones in my forearms really stick out, like a road map.

[postman123]

Off today. Spent most of the day in Atlanta taking care of some business. Diet was low today as well, but will make it up the rest of the week hopefully. Today's food
I snapped a progress photo a little bit ago, the lighting sucks and I suck at taking pics, so I edited the color a little. My pale white skin and the fluorescent lights do not make good pics
No pump, completely cold.

Wow really mirin that vascularity Eric. Really thick and strong in the traps, shoulders and chest as well.

BEAST!

[EB68]

Thanks postman. I am not huge for sure, but for a skinny guy I seem to be getting there slowly but surely. Hope to add some quality size this year, as last year I seemed to have spun my wheels for the most part.

[SteveWright1]

great progress photo Eric

solid mass in the shoulders , arms and neck on that photo

viens are a good thing, we all need them, explain that to your good lady, in case she is not sure LOL?

[geek23ka]

non-lifters don't get how awesome your roadmap is. you should see my husband when i start going on about my workout. so many eyerolls i can't count that high.

we 'mirin

[fittofattofit]

Very jealous of those biceps veins Eric .. looking lean and mean

[Flounderbout]

No pump, completely cold.

Holy Carp Eric! I looked at that photo, and I was blown away. Just sat there thinking "man, that is one huge pump. Must be that massive volume."

Then read the bolded. Mind = Blown.

[GKC45]

Off today. Spent most of the day in Atlanta taking care of some business. Diet was low today as well, but will make it up the rest of the week hopefully. Today's food
I snapped a progress photo a little bit ago, the lighting sucks and I suck at taking pics, so I edited the color a little. My pale white skin and the fluorescent lights do not make good pics
No pump, completely cold.

Would smash if I was ghey. I'm not though, sorry bro

[Jtbny]

Looking great E!

I've told you before but your progress has been amazing since I started following your journal. Always impressive.

[doughnutgut]

Same height as you. 2lb off your weight.

Can't wait to put on them extra 2lb so I can look like that.

Brb, best lift something for a few more years.

Really solid looking mate. You are not only a string fecker. But also a solid looking lifter as well.

This kind of thing and knowing that I can achieve it, really keeps me plugging away.

Impressive/10 Eric mate.

[EB68]

great progress photo Eric

solid mass in the shoulders , arms and neck on that photo

viens are a good thing, we all need them, explain that to your good lady, in case she is not sure LOL?

Thanks Steve. She doesn't like the looks of them sticking out everywhere, She says it looks nasty.

non-lifters don't get how awesome your roadmap is. you should see my husband when i start going on about my workout. so many eyerolls i can't count that high.

we 'mirin

Thanks geek. I get the same thing at home. My wife could care less if I lift 10 pounds or 10,000 pounds.

Very jealous of those biceps veins Eric .. looking lean and mean

Thanks Andrew. At least the veins give the appearance that I have muscles.

Holy Carp Eric! I looked at that photo, and I was blown away. Just sat there thinking "man, that is one huge pump. Must be that massive volume."

Then read the bolded. Mind = Blown.

Thanks FB. the only pump I had yesterday was from holding a steering wheel all day commuting to Atlanta and back.

Would smash if I was ghey. I'm not though, sorry bro

Damn, just my luck. Seems all the good ones are straight

Looking great E!

I've told you before but your progress has been amazing since I started following your journal. Always impressive.

Thanks John. From my end it seems very slow, I suppose it is because I look at myself too much

Same height as you. 2lb off your weight.

Can't wait to put on them extra 2lb so I can look like that.

Brb, best lift something for a few more years.

Really solid looking mate. You are not only a string fecker. But also a solid looking lifter as well.

This kind of thing and knowing that I can achieve it, really keeps me plugging away.

Impressive/10 Eric mate.

Thanks Leigh. Just 2 lbs. away from awesome. At the pace you and FB are moving you will both surpass me very quickly.

[EB68]

Today was GVT, Cycle 1, Week 4, Day 2 and here it is.

Squats/SLDL supersets
135 WU
195x10/145x10 (90 seconds rest between sets)
195x10/145x10
195x10/145x10
195x10/145x10
195x10/145x10 (video below)
195x9/145x10
195x7/145x8
195x5/145x7

5 minutes rest

Cable Crunches/Calf Raises supersets
60x20/195x15 (60 seconds rest between sets)
60x20/195x15
60x20/195x15

That was it for today, I was really tired going in to todays session, but have a long day tomorrow and didn't want to put it off until then. I felt strong out of the gate, but as you can see I ran out of gas quickly on the Squats/SLDL's. They do tend to take a lot out of you at the pace this program has them. Today's diet was still a little lower than I wanted, but just didn't have the time to make it up. I guess I am going o have to start eating some more calorie dense foods to get to 3800 per day. Today's food

Nothing impressive in the video, just a little visual into my workout today.

[SteveWright1]

excellent session Eric and great video again

we have different interpretations of the word "Impressive"
no time wasted when you superset those, if the camera had a track mode, you would have probably done it even quicker

squats and SLDL done together must be very fatiguing, done independently for sets of 10 would be enough for me at a fraction of that number of total sets

[kimm4]

Excellent session, cool vid and wow you look great!

[geek23ka]

i know you've heard it from me before, but that volume is INSANE, dude. you have major dedication.

do you get doms after your squat sessions?

[GKC45]

I love this program and everything you are doing with it.

[EB68]

excellent session Eric and great video again

we have different interpretations of the word "Impressive"
no time wasted when you superset those, if the camera had a track mode, you would have probably done it even quicker

squats and SLDL done together must be very fatiguing, done independently for sets of 10 would be enough for me at a fraction of that number of total sets

Thanks Steve. They will leave you winded for sure super setting them that way. Usually by the 5th set or so I am gasping for air between sets.

Excellent session, cool vid and wow you look great!

Thanks Kim. I hope my legs look as strong as yours someday.

i know you've heard it from me before, but that volume is INSANE, dude. you have major dedication.

do you get doms after your squat sessions?

Thanks geek. I do get them, the legs are just now starting to get good and sore, my pecs and Lats are still sore from the other day.

I love this program and everything you are doing with it.

Thanks GKC. You should give it a try soon. My joints have been feeling good lately after coming off the 5x5 plan. The low weight high rep/volume doesn't hurt near as much as the strength programs do.

Off today. I had a very long day at work today, and the next few will be the same. I am supposed to be off tonight, but a co-worker already called in with the flu and I am taking his place. So it will be 6 straight days this week at 12/14 hours each. Not sure how the rest of the week will be for lifting, but more money is more important than more muscle right now.
Today's food I ate good today.

[fittofattofit]

That's a tough superset Eric with the 195 squats and the 145 SLDLs. 90 seconds rest and then doing the same again is a big challenge so to only miss a few reps on both is a huge feat. Your squatting is looking very natural for you now .. it looks like you've found a really good squatting posture for you with a wide stance and your feet turned almost 45º out. You're really sitting back well into the squat, getting deep and your knee tracking is looking strong