Farmtireguy visits the fatherland for 6-weeks. GVT log

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    Farmtireguy visits the fatherland for 6-weeks. GVT log


    Alright I've decided to log my workouts on here just because my am brothers tend to help me stay on task. Anyway I have been using wendler's 531 for a little over a year and have made good gains with it.
    Now seeing that it has been over a year I have decided to switch things up and shock my body. I had read here and there about German volume training, so of course, google to the rescue and I found Charles Poliquin's and read up on it there. So that's where the crazy idea to try it came from.
    Ok beginning stats
    Height 5'7"
    Weight 189 lb.
    I'll post more as time permits. Which means I have to measurement and such. Lol
    Also I'm at the start of of week 2 I will post the first week with thoughts Later today.
    It is not the kind of car you drive. It is whether you can flip it.

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    German volume chest/back 3/11
    Bench press/pendaley row 90 sec rest 10x10x95/10x65
    Db flys 4x12x20
    Rear delt raises 4x12x15
    Kroc rows 12x55
    Last Monday's workout
    I realized that the starting weight on the bench was a little on the light but that is ok. I'd rather be a little light than too heavy and risk ingraining a sloppy form. This one really had me sweating more that I normally do. Even with the "light" weight I was still kinda sore the next couple days.
    It is not the kind of car you drive. It is whether you can flip it.
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    GVT lower 3-12
    Bb squats 60 sec rest
    10x6x135
    Lying leg curl 60 sec rest
    10x10x55
    Seated leg press 60 sec rest
    2x12x110
    Now this one had me pouring sweat ;-). Unfortunately I got called into work and had to cut it short :-/. My legs definitely let me know the next day they were not happy. I did take one bit of advice and use a stopwatch to time my rest periods between sets. Keeping myself honest in that part.
    It is not the kind of car you drive. It is whether you can flip it.
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    GVT Shoulders 3-16
    Press 60 sec rest
    2x10x70
    1x9x70
    2x6x70
    1x5x70
    1x7x70
    1x6x70
    1x7x70
    1x6x70
    Lat pull down 60 sec rest
    10x10x#6 (not sure of the weight the plates are just numbered you would want to scare the the resolutioners with an actual real weight thanks cybex :-/))
    Single arm db press
    12x12.5
    12x15
    12x20
    11x25
    Straight arm lat pull down
    12x32.5
    10x37.5
    10x42.5
    Preacher curls hammer strength
    10x45
    8x70
    7x70
    Over head tri extension
    12x45
    8x55
    4x65
    2x65
    This will be my Thursday routine. Last week I had to do some repairs to my house so it got pushed to Saturday. My shoulders were screaming. But then they were not sore afterwards. Go figure.
    It is not the kind of car you drive. It is whether you can flip it.
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    Ok week 1 overview.

    Weight is 187 lb. (-2) kinda expected this with the change in my workout from a PL type to this. Which is fine with me at this point it is not effecting my strength. I'm feeling pretty good. This week weights will be adjusted on bench squat and row, seeing as I was able to getting through the 10x10 with good form on these lifts.

    German volume chest/back 3/18
    Bench press/pendaley row 90 sec rest
    10x10x100/10x70
    Pec deck
    3x10x130
    1x8x130
    Rear delt raises seated
    4x10x15
    Kroc rows
    15x45
    Ok tonight was a crazy night at my gym it was really packed :-/. O well that's why I'm flexible with my routines. I swapped db flys for pec deck.
    All in all a pretty good workout. Weight will go up again next week.
    It is not the kind of car you drive. It is whether you can flip it.
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    5'7"  181 lbs.
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    I'll throw Tuesday's work out up real quick.

    GVT lower 3-19
    Bb squats 60 sec rest
    10x6x145
    Straight leg deads 60 sec rest
    10x6x115
    Leg extension
    4x10x30
    Seated leg curl
    4x10x50
    The weight on squats seems to be correct really had to work for the reps. All in all a pretty decent workout.
    It is not the kind of car you drive. It is whether you can flip it.
  

  
 

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