Super-High Volume Training Experiment [Log]

[JayGH]

What I'm doing.

In this log I intend to practice a super-high volume training regimen that incorporates the very high volume training methods popularised by GHV training, with the daily undulating periodisation style advocated by Dr. Layne Norton and Dr Mike Zourdos of Florida Atlantic University.

Why I'm doing it.

My aim is to observe the extent of lean muscle gain, strength gains and body fat loss under the aforementioned training schedule.
This will be measurable through the undertaking of DEXA scans before and after the program.

Further to this, I wish to observe the onset and effects (if any) of overtraining and its subsequent effects on my progress, measured by strength progression to various degrees.


Most of all I want a challenge. I want to do something different, and to dare to do what many others have not done.

How I'm doing it

I have constructed the following weekly workout plan that allows for:
Chest x3 training
Triceps x3
Forearms x3
Calves x2
Hamstrings x2
Quads x3
Back x3
Biceps x3
Abs x3
Delts x2
Traps x1

The reduced volume of leg training is due to my perception that my legs are currently a strength of mine in comparison to other muscle groups that I seek to advance by priority.

The reduced volume of shoulder training is due to the nature of high volumes of chest and back training, which ideally will engage them regularly throughout the week despite their lessened regularity.

The rep range and method will vary so as to incorporate undulating periodisation. Warmups of 5-10 rep speedwork is to be coupled with sets in the 3-5 rep range for strength as well as sets in the 8-14-failure range to incorporate ideal ranges for hypertrophy training.

More information to follow, but for now ...

LET US BEGIN



Notes:
- I intend to supplement with WPI, a multivitamin and creatine monohydrate.
- My caloric intake will be kept at maintenance, with macros of 40/40/20

[JayGH]

Chest, Triceps, Calves and Hamstrings

Dumbbell Press x3
Incline Bench Press x4
Wide Dips x4
Flys x4
Skullcrushers x4
Close Dips x4
Cable Pushdowns x4
Seated Calf Raises x4
Standing Calf Raises x3
Stiff Leg Deadlifts x3
Glute Ham Raises (substituted with Weighted Lunges because I physically could not complete the GHR's) x3

Comments: I know from the beginning that this is going to be a particularly taxing challenge for me. Upon completion of this workout, I could scarcely recall a recent occasion that I had felt less physically and mentally exhausted than this time.

That being said, I felt fantastic mind-muscle connection by the end of the work-out as well as a pump greater than any which I have experienced recently.

The specifics of reps and weight lifted have been noted in a spreadsheet for my compilation

Pics, weigh in and DEXA results to follow.

Further,

Your input is greatly encouraged and appreciated. Recommendations, motivation and comments are all welcome!

[JayGH]

Day 2

Back, Biceps and Forearms

Pullups x3
Rack Pulls x4
Rack Chins x4
Closegrip Seated Row x3
Lat Pushdown x4 (dropset on final)
Bar Curls x4
EZ-Curl Bar Curls x3
Single Arm Cable Curl x3
Hammer Curls x4 (dropset on final)
Cable Wrist Curls x2
Palms Up Curl on Bench x2
Farmers Walk x2 (over 15m)

Comment: Not quite the same pump as I experienced in the previous workout, and not quite as taxing on the biceps in particular. Back felt good with a good connection and some DOMS the following day (today). Will definitely be doing more Farmers Walks, as this was a decent challenge of my grip strength which I would like to better.

A good start so far.

[JayGH]

DXA Scan Results:

Body Fat %: 12%
Total Mass: 83212 gms
Total Lean Mass: 71569 gms

[zakatak333]

Most of all I want a challenge. I want to do something different, and to dare to do what many others have not done.

in for this

[JayGH]

Day Three

Chest, Triceps and Quads

Bench x 4
Incline Dumbbells x 4
Dumbbell Pullovers x 3 (dropset final set)
Cable Flys x 4 (dropset final set)
Close-grip dips x 3
Behind Neck Dumbell Tricep Extension x 3
Hack Squats x 4
Squats x 5
Leg Press x 2

Comments: Would have liked to have added an extra exercise for triceps, however I'm happy with the volume up until now.
Squat for the first time in at least three months, managed to get 265 raw for 1, and 242 for 5.
Bench peaked at 200lbs, hopefully cant get this up quickly. Was benching 220 for ~4 prior to time off.
All in all, still a good start.
Feeling good.

[JayGH]

Day Four

Back and Delts

Deadlifts x 5
Barbell Low Row x 3
Lat Pulldown x 4
Dumbbell Row x 4
Front Raises x 3
Side Raises x 3
Reverse Flys x 3

Comments: OK, so no, this is certainly not super high volume. Twenty Five sets only, due to being pressed for time before getting to work.
Was a little bit disappointed to say the least. Will certainly be looking to up my game in the delts department. I wanted to get some Shoulder press in there.
On a brighter note, first time back deadlifting and I managed to get 330lbs up.

Definitely looking to up my lifts on the big 3, Squat, Dead and Bench. Hopefully on my way to doing so, through incorporating a lower rep range.

[JayGH]

Day Five

Chest, Biceps, Quads and Calves

Bench Press x 5
Hammer Strength Press x 4
Machine Pec Flys x3 (dropset final set)
Dips x 3
Barbell Curls x 3 (dropset final set)
Hammer Curls x 3 (dropset final set)
Drag Curls x 3 (dropset final set)
Seated Calf Raises x 3 (d.f.s)
Standing Calf Raise x 3 (d.f.s)
Hack Squats x 3
Squats x 3

Comments: 36 sets going hard out, safe to say I broke a decent sweat. Highlights include a 220lb bench which hopefully puts me on my way to getting that weight right up.

On a side note, nutrition coming together also. Keeping carbs to Low GI pre-workout, and High GI pwo. (Bran cereal and dextrose). Loading creatine at present also. Feelsgoodman!