Power Bodybuilding

[RegisterJr]

no, you caught that. I couldn't take it. After the fifth set I was done. If someone was there to push me I probably could have done the last five. My legs are the weakest part of me (for the reasons above (excuses)) and I hate squats, so I stopped. I'm kind of sore already though. I'll push through next time, cause I see I'm being watched (which I appreciate). Thanks

GVT leg day is the worst. Stay hammering it out mark and you'll get it! After the 12 weeks you'll be glad you stuck it out

I used to come so close to throwing up on leg day with GVT.

Just because yo can't hit 10x10 doesn't mean you need to stop. Stick with the 10 sets, and even if you end the sets with 5,6,7. etc reps, you'll improve every week. Once you hit 10x10 up the weight a tad.

Anyone else ever mix up their G8 and Stimul8? Wow! Would that mess you an evening. I grabbed the Stimul8 instead of G8 because I'm tired and the tubs are pretty similar. Good thing I noticed before it was to late. I have to workout extra early tomorrow (5am) and this would have messed that up.

LOLOLOLOL

My brother did once. I fully inspect the tubs before taking them.

 

[MARK_]

Arms and shoulders
Dips (body weight)
9 sets of 10
1 set of 30
Super set with db curls
25x10x10
- 60 seconds rest in between super sets
Standing tricep cable extensions
40x12
50x12x2
Lateral raises
25x12x3 (60 seconds rest)
Rear lateral raises
25x12x3 (60 seconds rest)
Barbell curl
62x15
82x8x2

 

[MARK_]

Special thanks to the IFN15 at Iron Forged for sending me some samples of Contraband. I think I received them within a few days after I inquired about the possibility of receiving a few samples. I will give these a try soon and log what I think.

 

[RegisterJr]

Nice superset and quick rests. That's the way I like it too.

 

[Dma378]

Yeah buddy, 120 dips!!!

 

[MARK_]

Yeah buddy, 120 dips!!!

The 30 was on my last set as well. I think I need to add weight next time

 

[tyga tyga]

The 30 was on my last set as well. I think I need to add weight next time

Looks like it!

 

[MARK_]

Cardio time!

 

[MARK_]

Evening cardio: 30 minutes walking on the treadmill 9 incline and 3.2 speed. No ab workout tonight.

 

[MARK_]

Wow! Everything hurts. Wait, I found something that doesn't hurt. Working toes today!

 

[Dma378]

Lmao!! I feel ya man. The GVT DOMS are insane.

 

[MARK_]

Working toes! Haha... I found something to do. Here it goes...
Bb bench press
115x15
185x4
240x3
(230 used to be my 1 rep max Sept 12,2014)
260x1 (new pr)
- Go AlphaMax, go!
Smith front shrugs
90x30
160x20
250x8x3
Incline db press/incline fly (super sets)
75x12/20x20
80x10/25x15
85x8/30x15
(60lbs for 12 Sept 12,2014)
- Go AlphaMax, go!
Seated calve raises
110x35
145x35
170x35
195x35
230x25
(Hey, I guess I did work toes! )

 

[RegisterJr]

NICE PR's Mark!!

 

[MARK_]

NICE PR's Mark!!

Thanks RegisterJr

 

[MARK_]

No workout today. Moved some furniture if that counts. Completed 31 minutes of cardio ( walking on the treadmill 9 slope and 3.2 speed). Off tomorrow and back at it Monday.

 

[RegisterJr]

Moving furniture = endurance cardio

It also = sucks. Lol

 

[Dma378]

Moving furniture = endurance cardio

It also = sucks. Lol

Also = lower back workout and/or destruction

 

[MARK_]

Oh man! This is how I feel putting this down.
Bb bench
115x10x1
(1 minute rest between each of the next 5)
150x10x5
(1-2 minute rest between each of next 5)
150x10x3
150x9x2
- ran out of gas
Wide grip lat pull down
(1-1:30 rest)
140x10x10
Incline fly
35x12
40x12
45x10
20x20
One arm db row
80x10
85x10
90x10
- Current body weight is 176 and body fat 11.4

 

[RegisterJr]

I'm a huge fan of short rests myself. Nice work Mark.

 

[MARK_]

Here goes another GVT leg day! This is a fasted workout. Just pwo and a little coffee. E9 during workout
Squats (just about touching calves)
135x5
150x10x10
- thanks to tyga tyga and RegisterJr for the push and encouragement to get all 10 sets!

Seated calve raises
110x35
145x35
190x30
215x20x2
Seated leg curl
80x10
90x10x9
Leg extensions
130x12
175x10x2
Smith machine front shrugs
140x15
210x10
260x8

 

[tyga tyga]

Boom! Great work mark! Let the gainz begin!

 

[MARK_]

Boom! Great work mark! Let the gainz begin!

Thanks! I was super excited to finish all 10x10. Here's a picture of the squat depth.

 

[grinnell27]

Good depth man. 10sets is a lot of squatting.

 

[MARK_]

It isn't in my program to find a new pr today, but I'm headed on vacation tomorrow and wanted to see where I was at. I got 165lbs on standing bb over head press. I am excited because it's a 5lb increase while my body weight has dropped about 5lbs. Here is today's workout:
Standing bb over head press
65x15
95x15
135x2
165x1 (new 1 rep max)
95x8
Dips
Body weight x10
BW +35lbs x10x9
Db curls
25x12
30x10x9
Db lateral raise
25x10x2
Db rear lateral raise
25x10x2
- ran out of time and feel kind of sick now.
- workout time: 60 minutes

 

[RegisterJr]

Strong OHP Mark! Have fun on the vacation.

 

[MARK_]

Strong OHP Mark! Have fun on the vacation.

Thanks man! Are you feeling better?

 

[RegisterJr]

Thanks man! Are you feeling better?

Probably 70% or so... Thanks for asking,

 

[MARK_]

On vacation! Eating, well let's just say I'm eating. 6" of snow expected and a full day of snowboarding tomorrow. Hit about five runs today and felt great. Honestly, planning to lift tomorrow afternoon if I can. Gym addict I guess

 

[MARK_]

Home from vacation and I'm hit the gym. I will continue with GVT and 3 or more days of cardio. I will be shooting for around 2,150 calories and a good chuck of that given to protein. I have some supplement changes and additions.
- Still using PX white/ALCCLA fat burning stack
- Still using RagNOrok preworkout
- Mixing in NitroNOX preworkout for 5 days somewhere
- Adding BCAAXR (Purus Labs)
- Adding Cannibal Da Vinci after workout
- Already added E9 (Ergonine)
- Hoping to add HPTA/Volume stack
- Using whey protein
- Using G8 before bed (obviously)
That's all I can think of at the moment

 

[MARK_]

Ok, it was a good start, but bad finish. I guess over a week off and then jumping into GVT can mess up your stomach (it did mine). I got up, drank RagNOrok (pwo), took 3 capsules of BCAAXR and headed to the gym. Brought E9 with me to drink intra workout.
Bb bench press
45x15
135x6
175x18 (BW bench press challenge)
150x10x8

Incline DB press/fly superset
70x10/30x10
75x10/30x10
80x6/30x10

Wide grip lat pull down
145x10x8

Seated calve raises (slow)
110x20x5
- I was hoping to do more with lats but my stomach sent me out of the gym kind of quick

 

[RegisterJr]

Even 3-4 days away from the gym makes me sluggish when I get back into it. Great BW bench volume!

 

[MARK_]

My trainer suggested I change up some things. So, here is what I did today: legs
Squat: full to almost touching calves
115x5
135x5
155x5
175x5
205x3
225x2
225x1
185x5
- max rest about 1:30
Leg ext/leg curl superset
- rest between superset 1:30 max
170x10/100x12
170x10/110x10
125x15/120x8
125x15/100x12
170x10/110x10
170x10/110x10/120x5
125x15x2

 

[tyga tyga]

Stopped GVT already?!

 

[MARK_]

Stopped GVT already?!

It was suggested I change some things up for now. I may enter a power lifting meet in April. I have some things to really work on if I want to do well

 

[tyga tyga]

It was suggested I change some things up for now. I may enter a power lifting meet in April. I have some things to really work on if I want to do well

Oh. I'd suggest completely ditching GVT if you're wanting to compete in powerlifting. Look into;

RTS
Sheiko
5/3/1 BBB

 

[MARK_]

Oh. I'd suggest completely ditching GVT if you're wanting to compete in powerlifting. Look into; RTS Sheiko 5/3/1 BBB

Thanks! I was going to ask what you might suggest. It sounds similar to what I have done before. The last meet I entered was 2 years ago. I've had surgery and stuff since then. I'm in better shape now though. You did excellent at your meet. New record even!

 

[tyga tyga]

Thanks! Yeah, it was a fun meet. I'm looking into doing another one maybe four months down the road.. Get another 16ish weeks of RTS under me before competing again

 

[MARK_]

Do you have a workout plan or link for the RTS Sheiko training?

 

[RegisterJr]

Do you have a workout plan or link for the RTS Sheiko training?

See kenpoengineer

 

[tyga tyga]

For RTS this is a solid read
http://forum.reactivetrainingsystems.com/attachment.php?attachmentid=575&d=1420067222

As far as programming I could e-mail you what I was using. Although some exercises were specifically for me to work through weak points/sticking points.

 

[MARK_]

For RTS this is a solid read http://forum.reactivetrainingsystems.com/attachment.php?attachmentid=575&d=1420067222 As far as programming I could e-mail you what I was using. Although some exercises were specifically for me to work through weak points/sticking points.

Thanks for the information. An email would be great. My email is [email protected]

 

[MARK_]

Great article! I downloaded a Sheiko training app recommended by kenpoengineer as well. Thanks

 

[Athletix]

Glad I found this log, love the videos, looking forward to following man, keep it up!

 

[MARK_]

Glad I found this log, love the videos, looking forward to following man, keep it up!

Thanks for following

 

[MARK_]

Sheiko training Day 1
Deadlift (3 minutes rest)
135x10
155x5
195x5
225x5
260x8
Hyper Extensions (1 minute rest)
Bwx10
25x10
35x10
Hanging leg raise (1 minute rest)
Bwx10x3
Seated calve raises
110x100
135x100
160x100
- I really enjoyed this new training program
- thanks kenpoengineer and tyga tyga

 

[RegisterJr]

Nice pressing.

 

[kenpoengineer]

Sheiko training Day I really enjoyed this new training program - thanks kenpoengineer and tyga tyga

You are welcome! What level did the app put you in?

 

[MARK_]

You are welcome! What level did the app put you in? <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=114545"/>

I'm still trying to figure that out. The numbers don't seem to match for my body weight and the workout weights. It would be the top line. But I can do more then what those weights say and my weight is less then the weight given

 

[kenpoengineer]

I'm still trying to figure that out. The numbers don't seem to match for my body weight and the workout weights. It would be the top line. But I can do more then what those weights say and my weight is less then the weight given

I assume when you went through the initial setup that you entered your weight and max lifts correctly? Also you selected the proper units of measure. I did this wrong the first time and the app had me at beginner stage. If you did the setup correctly then go to settings and select the level you think you're at.

 

[MARK_]

I assume when you went through the initial setup that you entered your weight and max lifts correctly? Also you selected the proper units of measure. I did this wrong the first time and the app had me at beginner stage. If you did the setup correctly then go to settings and select the level you think you're at.

I will check in a little while and get back to you. Thanks again! I really like this program