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  1. Professional Member
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    Still taking notes on these "hotel gym" /GVT workouts. I can feel the lactic acid burns from here! Nice job RJ. You are going to love that Finaflex stack, especially starting clean of stims.

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    Lactic acid burns? Oh no...

    Yeah man, I'm really excited!
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    Horrible Tampa traffic, a day of Florida statute and Constitution class, and the test tomorrow... Probably no chest today. Maybe I'll get something in in the morning if I feel good about my prep for the test.
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    Sweet bro, is this a job requirement? Or like continuing education?
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    Quote Originally Posted by drewsicle3210 View Post
    Sweet bro, is this a job requirement? Or like continuing education?
    This phase is a job requirement. Anything after this is continuing education.
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    Quote Originally Posted by RegisterJr View Post
    This phase is a job requirement. Anything after this is continuing education.
    Nice, i love learning new stuff. Save all of your certificates!! Makes you more marketable.
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    I've done nothing since Thursday... My processed food intake last week was horrendous. I think I'm >10 bloated, and my stomach looks like it is.

    I think I did well on my test, and I'm glad that whole experience is over.

    Tomorrow starts my lifting week off in a real gym, thank God, and I'm hitting legs GVT/Wasme style. I will be following a GVT-like routine for the next ___?____, but making my own adjustments. Right now, it's looking like I'll be doing LegsAbs/ChestBack/BiTriAbs/Shoulders/ChestBackAbs/___arms?___/OffDay. I'll post my breaks between super sets daily since they change depending on the size of the muscle.

    Dropping my calories down to 2200-ish for the next couple weeks to drop some junk, with re-feeds on Sunday and and maybe Wednesday.

    Very much looking forward to my FINAFLEX log!! And, I may include G8 on the weekends if I hit my budget this month. Not eating out and not having to buy gas this past week has been awesome, and kiddos tuition is up-to-date, so, now I just have to tell the wife I get to spend some $!
    Also, I can't do melatonin anymore, because:
    A) It doesn't keep me asleep; it just helps me fall back asleep faster
    B) I've noticed that it dehydrates me at night if I don't pound water, can cause a slight head ache, and constipates me. Adding more water that late isn't an option, because I really don't want to wake up every 30 instead of every hour. Besides, I'm >gallon already.

    Does anyone know if it's possible to change my profile picture via mobile? This thing is way outdated, and I'm tired of seeing it, honestly.
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    Click on your avi, this takes you to your profile, then click on your avi again. And there you go.
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    Sweet. AM allows it, Tapatalk doesn't. Thanks brother.
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    Quote Originally Posted by RegisterJr View Post
    Sweet. AM allows it, Tapatalk doesn't. Thanks brother.
    Nice AVI! Father and son, FTW! (At least I think it is, it's so small on my phone app)
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    Quote Originally Posted by kenpoengineer View Post
    Nice AVI! Father and son, FTW! (At least I think it is, it's so small on my phone app)
    Ha, thanks! (Husband and wife!)
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    Wow, jumped on the scale this morning... 198!? I was 189-191 the week before I went to Tampa. Back on track today, so I'll probably drop quite a bit of water weight before the weeks over. :/
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    Pre:
    2.5-3g Creatine

    ___________________
    Super Set 1:
    20 sec rest from Squat to Curl, 60 sec rest before repeating...


    Barbell Squat 246.67

    Set 1 : 185x10
    Set 2 : 185x10
    Set 3 : 185x10
    Set 4 : 185x10
    Set 5 : 185x10
    Set 6 : 185x10
    Set 7 : 185x10
    Set 8 : 185x10
    Set 9 : 185x10
    Set 10 : 185x10
    |
    Standing Leg Curl 133.33

    Set 1 : 100x10
    Set 2 : 100x10
    Set 3 : 100x10
    Set 4 : 100x10
    Set 5 : 100x10
    Set 6 : 100x10
    Set 7 : 100x10
    Set 8 : 100x10
    Set 9 : 100x10
    Set 10 : 100x10
    | NOTES: I probably should up the weight a little on Squats, but not much. The last couple sets hurt, but I'd like to be at the 8-9 rep range on the last few sets.

    Also, my low back was getting sore on the curls about near the 6th set. I think I should switch to lying curls, as I can't find a proper way to support my low back. Never felt this before, so it must be the fast paced sets.

    __________________________
    Super Set 2:
    20 sec rest from Extensions to Calves, 60 sec rest before repeating...

    Leg Extensions 252

    Set 1 : 180x10
    Set 2 : 180x10
    Set 3 : 180x10
    Set 4 : 180x10
    Set 5 : 180x10
    Set 6 : 180x10
    Set 7 : 180x10

    One Drop Set:
    Set 8 : 180x12
    Set 8 : 150x4
    Set 8 : 120x3
    Set 8 : 80x5
    |
    Seated Calf Raise 307.5

    Set 1 : 205x10
    Set 2 : 205x10
    Set 3 : 205x10
    Set 4 : 205x10
    Set 5 : 205x10
    Set 6 : 205x10
    Set 7 : 205x10

    One Drop Set:
    Set 8 : 205x15
    Set 8 : 180x10
    Set 8 : 135x10
    Set 8 : 90x12
    Set 8 : 45x25
    |
    NOTES:
    I ended up doing two drop sets because thieves stole my extension bench, then finished up.
    ______________________
    Ab Rollout on Knees 5

    30 sec between each set:

    Set 1 : 5 Laps/Reps
    Set 2 : 5 Laps/Reps
    Set 3 : 5 Laps/Reps
    Set 4 : 5 Laps/Reps
    Set 5 : 5 Laps/Reps
    Set 6 : 5 Laps/Reps
    Set 7 : 5 Laps/Reps
    Set 8 : 5 Laps/Reps
    Set 9 : 5 Laps/Reps
    Set 10 : 5 Laps/Reps
    |
    Notes: I don't know how I maintained 5 all the way through. Theses hurt like hell, and I had some goofy facial expressions.

    ____________
    Overall, I like the GVT style workout. I will probably have to tweak things here and there, and I'm certain I'm not going to be able to do all those sets past the first super set. I spent two hours in the gym, and I won't have that luxury when I go back to work. It is great to be back!
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    Also, I did not maintain the 4.0.X.0 tempo. I kept forgetting...
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    Strong numbers regardless of tempo..
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    Super volume! Nice work in here!
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    Thanks guys!

    Well, today became an unplanned "rest day". I woke up at 0100 and didn't fall asleep again until around 4 and even that was brief. It's normal for me to wake up, but not normal to not go back to sleep. Not sure what that's about...
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    Quote Originally Posted by RegisterJr View Post
    Thanks guys!

    Well, today became an unplanned "rest day". I woke up at 0100 and didn't fall asleep again until around 4 and even that was brief. It's normal for me to wake up, but not normal to not go back to sleep. Not sure what that's about...
    No worries. Take a rest day, and get some rest. Sounds like you need some G8!
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    Quote Originally Posted by drewsicle3210 View Post
    No worries. Take a rest day, and get some rest. Sounds like you need some G8!
    I agree with drew!
    Life's a garden, dig it
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    Poor sleep again. Up almost every half hour...

    Pre:
    5g BCAA's
    3g Creatine

    Chest/Back, maintaining 4.0.X.0 Tempo throughout, except on chins

    SUPER SET 1

    Dumbbell Bench Press 93.33

    Set 1 : 70x10
    Set 2 : 70x10
    Set 3 : 70x8
    Set 4 : 65x8
    Set 5 : 60x9
    Set 6 : 60x8
    Set 7 : 60x9
    Set 8 : 60x8
    Set 9 : 60x9
    Set 10 : 60x8
    |
    Chin Up N/A (No Tempo)

    Set 1 : 0x8
    Set 2 : 0x7
    Set 3 : 0x5
    Set 4 : 0x5
    Set 5 : 0x5
    Set 6 : 0x5
    Set 7 : 0x6
    Set 8 : 0x6
    Set 9 : 0x5
    Set 10 : 0x4


    SUPER SET 2

    Dumbbell Decline Bench Press 66.67

    Set 1 : 50x10
    Set 2 : 50x10
    Set 3 : 50x9
    Set 4 : 50x9
    Set 5 : 50x10
    Set 6 : 50x10
    Set 7 : 50x10
    |
    Barbell Bent Over Row 140

    Set 1 : 95x10 (palm fwd)
    Set 2 : 95x10 (palm back)
    Set 3 : 105x10 F
    Set 4 : 105x10 B
    Set 5 : 95x10 F
    Set 6 : 105x10 B
    |
    Notes:

    Rest was supposed to be 30s from chest to back, then 45s before restarting. When possible I started early, but there were a few times there near the end that I needed a second to catch my breath and not throw up.

    All-in-all, I'm hooked on the GVT.

    Also, my legs still hurt like **** from Monday.
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    Quote Originally Posted by RegisterJr View Post
    All-in-all, I'm hooked on the GVT.

    Also, my legs still hurt like **** from Monday.
    Good stuff!
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    Great presses brosicle. I am impressed, and challenged to match or break those numbers!!
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    Quote Originally Posted by drewsicle3210 View Post
    Great presses brosicle. I am impressed, and challenged to match or break those numbers!!
    I'm sure you will!
    There were times when my "explosion" paused half way up, and other times where my arms looked like a rattler on the squeeze. I hope I feel these tomorrow...
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    Already feeling chest DOMs... Sweet!
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    Quote Originally Posted by RegisterJr View Post
    I'm sure you will!
    There were times when my "explosion" paused half way up, and other times where my arms looked like a rattler on the squeeze. I hope I feel these tomorrow...
    Sounds like you will!
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    Slaying it in here. 100 reps on squats is no joke man; I'd be dead.
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    Quote Originally Posted by wasme View Post
    Sounds like you will!
    I spoke to soon. Chest DOMs are already here, no doubt they gradually take over during the night.

    Quote Originally Posted by Hyde View Post
    Slaying it in here. 100 reps on squats is no joke man; I'd be dead.
    Thanks bro.

    Speaking of squats, I tried more of a narrow squat with these. Usually I go relatively wide because I get more depth but read on another's log that the narrow squats hit the quads more. I went slightly below parallel, slightly... But between those and the GVT quad extensions my quads are beyond smoked.

    It's just a nice change form having my hams and ass smoked from squats...
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    Quote Originally Posted by RegisterJr View Post
    I spoke to soon. Chest DOMs are already here, no doubt they gradually take over during the night.



    Thanks bro.

    Speaking of squats, I tried more of a narrow squat with these. Usually I go relatively wide because I get more depth but read on another's log that the narrow squats hit the quads more. I went slightly below parallel, slightly... But between those and the GVT quad extensions my quads are beyond smoked.

    It's just a nice change form having my hams and ass smoked from squats...
    Absolutely - narrower stance will get the quads firing harder & load the knees more - it's the weaker stance, & knees get damaged a LOT easier than hips, but as long as you stay moderate with the weights & just listen to your knees I think it's an awesome way to squat. If you're going to PR on a powersquat, go wider & sit back. But for general development anything that doesn't injure you & hits where you want is money in my book.

    Sometimes, too, you just have to squat how it feels best - people can tell you wider or narrower or w/e, but it's always what YOU need.
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    Pre:
    2.5-3g Creatine
    Protein shake

    Super Set 1:
    Timer was set to 20s between each set, and 20s before repeating. But, the DB's are on the other side of the gym, so by the time I got there and put on/took off the weight belt it was 30-35sec rests.

    Alternate Incline Dumbbell Curl 42

    Set 1 : 35x6

    SWITCH TO (didn't wanted alternate):

    Incline Dumbbell Curl 40

    Set 1 : 30x6
    Set 2 : 30x10
    Set 3 : 30x10
    Set 4 : 30x10
    Set 5 : 30x9
    Set 6 : 30x10
    Set 7 : 30x9
    Set 8 : 30x8
    Set 9 : 30x8
    Set 10 : 30x8
    |
    Weighted Tricep Dips 46.67

    Set 1 : 35x10
    Set 2 : 25x10
    Set 3 : 25x10
    Set 4 : 25x10
    Set 5 : 25x9
    Set 6 : 25x8
    Set 7 : 25x8
    Set 8 : 25x7
    Set 9 : 25x7
    Set 10 : 25x7

    I definitely had to leave
    |
    Barbell Drag Curl 129.5

    Set 1 : 105x7
    Set 2 : 90x8
    Set 3 : 80x9
    Set 4 : 80x9
    Set 5 : 80x7
    Set 6 : 80x7
    |
    Barbell Close Grip Bench Press 140

    Set 1 : 105x10
    Set 2 : 105x9
    Set 3 : 105x9
    Set 4 : 105x8
    Set 5 : 105x7
    |
    Notes:
    I definitely had to leave my ego at the door. The weights were light, but that tempo was killing me!

    Also, my count is... 1,2,3,4,UP. Should I be going up on 4 or keep it the same? I didn't time the first set of bicep curls correctly. Sometimes I was coming up on what would be the 6th count. My neg was close to half way down on 4, but I had it right on everything else I believe.

    The pump by the time I left was crazy! I can't wait to do this routine with Max Pump® And Crea-Trona®
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    As long as on the way down your doing a 4 count, the up can be explosive - 2 ....

    EDIT: Solid brother! The beauty of GVT, being man enough to leave that ego at the door.
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    It's Thursday night and my quads/legs are still sore. Usually my legs taper by Wednesday night.

    As of right now I have DOMs on every muscle I've worked this week, including this mornings (usually it takes a day).

    But... I do need to add that last week at the hotel I didn't get 100% out of my workouts. That may have some to do with it.
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    Quote Originally Posted by RegisterJr View Post
    It's Thursday night and my quads/legs are still sore. Usually my legs taper by Wednesday night.

    As of right now I have DOMs on every muscle I've worked this week, including this mornings (usually it takes a day).

    But... I do need to add that last week at the hotel I didn't get 100% out of my workouts. That may have some to do with it.
    My first couple of runs through my legs were wrote for about 4-5 days. Great feeling isnt it! lol
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    Quote Originally Posted by wasme View Post
    My first couple of runs through my legs were wrote for about 4-5 days. Great feeling isnt it! lol
    I really like it. I've always loved the super set routine, but this volume + tempo + limited rest truly is a challenge. At sets 6-7 I start telling myself I only have X sets left... Partially because I can't take anymore and part because I want to move to the next super set. Also, I sweat and my HR is high enough to where I don't have to do cardio. That's always a plus.
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    Quote Originally Posted by RegisterJr View Post
    I really like it. I've always loved the super set routine, but this volume + tempo + limited rest truly is a challenge. At sets 6-7 I start telling myself I only have X sets left... Partially because I can't take anymore and part because I want to move to the next super set. Also, I sweat and my HR is high enough to where I don't have to do cardio. That's always a plus.
    Exactly.. it is engaging and such a challenge to get through 10x10 with the tempo... it is easily as much a mental battle as physical.
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    I'm in pain just listening to you guys discuss this routine lol
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    If I hadn't agreed to work tomorrow is skip today. Everything is sore (my legs have let up a little, but still tight), including my shoulders an I haven't done shoulders yet. I'm worried if I skip today though I may skip tomorrow. It's tough getting up at 0330 on Saturdays, especially knowing that I can't sleep in on Sundays. My plan is to set the alarm for tomorrow and see how I feel. I'd like to do dead lifts, one Chest exercise, and two upper back (pulls) exercises, but I may not be upset about sleeping in either.

    My goal was to take big deficits and re-feed, but I'm finding it relatively hard to stay below 3000. M-F I've probably been at 29/24/31/3100/?? It's still a deficit overall if I don't go overboard this weekend. So, I'm going to start extending meal prep to cover weekends too.
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    SUPER SET 1:
    20s break from shoulders to abs, 45 rest before restarting. 4.0.X.0 tempo on all, including the weighted crunches.

    Barbell Shoulder Press 126.67

    Set 1 : 95x10
    Set 2 : 95x10
    Set 3 : 95x9
    Set 4 : 95x9
    Set 5 : 95x8
    Set 6 : 95x8
    Set 7 : 95x8
    Set 8 : 95x8
    Set 9 : 95x8
    Set 10 : 95x6

    When I stopped hitting at least nine, I did one extra neg at 6-8 secs until it hit the safety bar.
    |
    Decline Ab Reach 60

    Set 1 : 45x10
    Set 2 : 45x10
    Set 3 : 45x10
    Set 4 : 45x10
    Set 5 : 45x10
    Set 6 : 45x10
    Set 7 : 45x10
    Set 8 : 45x10
    Set 9 : 45x10
    Set 10 : 45x10
    |

    SUPER SET 2:
    No break between the two, but 30 sec's break before restarting. I maintained the 4-second negative on all, and even went so far as to do 4-sec neg's on all three of the neg's for 6-ways (12 sec's to drop). I hope that makes sense...


    Six-Ways 6.67

    Set 1 : 5x10
    Set 2 : 5x8
    Set 3 : 5x6
    Set 4 : 5x8
    |
    Horizontal Presses 6.67

    Set 1 : 5x10
    Set 2 : 5x8
    Set 3 : 5x6
    Set 4 : 5x8
    |
    Notes
    I had maybe enough time to do maybe one more set, so instead I did weighted circles: 10#x5 fwd, x5 bwd, 5x5 fwd, x5 bwd, then held the 15's parallel for 20 seconds. Burnt like hell!
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    Solid work Thomas... I can see you are digging GVT
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    Quote Originally Posted by wasme View Post
    Solid work Thomas... I can see you are digging GVT
    Yeah, I'm sold!
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    You are putting in some serious work bro!!
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