Crush PR's with Distilled Water....The GVT way haha - AnabolicMinds.com

Crush PR's with Distilled Water....The GVT way haha

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    Crush PR's with Distilled Water....The GVT way haha


    Alrighty. I've been running Sponsored logs for the last 12 weeks or so and I'm a little tired of it. Don't get me wrong each product I tested was great and I will purchase in the future more than likely. Now I just wanna track my progress with the weights and stop telling how my muscles feel/products effects/what I now notice blah blah blah.


    This last week I will stil be running RPM + NeoVar. You guys should check it out. Hellofa' lean mass stack!!!!

    This week I'll be doing a some what MAX-OT inspired routine to try for some PR's and get a gauge for my GVT training for 6 weeks then try for some more PR's!!!!

    This weeks split
    Mon: Hams/Calfs
    Tues: Chest/Tri's
    Wed: Back/Bi's
    Thur: Quads/Abs
    Fri: Shoulders
    Sat:OFF
    Sun: OFF

    Then GVT phase 1
    Anyone wanting to know more about GVT (German Volume Training) just google it, and you'll get a ton of info. I will be super setting A1 with A2 rest 90-120sec then go again A1-A2. I will not be super setting the "C" exercises.

    Day 1
    Chest & Back
    A1 DB flat Bench Press 10X10
    -Super Set-
    B1 T-Bar Row 10 X 10

    C1 Low Pulley Cable Flys 3 x 12
    C2 Dumbbell Row 3 X 12

    Day 2
    Legs and Abs
    A1 Heels on Board Squat 10X10
    -Super Set-
    A2 Stiff Legged Deads 10X10

    C1 Off the bench leg lifts 3X12

    C2 Rope Crunches 3X12

    Day 3
    OFF

    Day 4
    Arms and Shoulders
    A1 Lying Straight BB Ext.10X10
    -Super Set-
    A2 Incline DB curls (supinated @ top) 10X10

    C1 Seated Bent Over DB raise 3X12
    C2 Standing Side DB raise 3X12

    Day 5
    OFF

    Day 6
    Repeat Cycle

    I will change up the "C" exercises each week. I will also write every exercise and how may were performed if I couldn't complete it all.

    I will be eating to gain mass eating atleast 3,500cals/day from a 30/50/20 (p/c/f) split. I will eat as clean as possible but will slip up from time to time. I will aslo try following alot of Charles Poliquin principles. Mega-Dose Fish oil's (30gr/day) and 30gr Glutamine Post-Workout. He also reccomends .44gr BCAA's per kg bodyweight. I will not be doing this thru supplementation BCAA's. I will be supplementing around 5gr Pre-Workout and another 14gr during.

    I will also be taking in other supps. If you wanna know I can list them all.

    Any questions???? Throw em' at me fella's.....Log starts 2maro!!!!
    Last edited by Distilled Water; 10-22-2007 at 02:51 PM. Reason: Changed Tricep Exercise from Behind back dips to current exercise

  2. Jet
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    Subbed! I've been looking into GVT lately, so I'm curious to see how this goes.

    Good luck !

    EDIT: Does the original GVT program call for supersetting both A-1 and A2 exercises, and B-1 and B-2 exercises, or is this optional?
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    Yea the whole A1 A2 B1 B2 crap confused me. So I edit the way I understood it. You can super set the sets of 3 exercises but I want to really focus on the muscle for these 3 sets
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    Cool beans!
    This space for rent

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    Day 1


    Weight 181.0
    Time In: 12:20
    Time Out: 1:05

    Scheduled: Hams/Calfs

    Stiff Deads
    Warm-Up 135 @ 12 reps8-0-2
    225 @ 10
    245 @ 8
    275 @ 6
    295 @ 4
    -Felt good, wanted to get a good strength measure-
    315 @ 4 (100% RAW)

    Good Mornings
    85 @ 12
    95 @ 10
    115 @ 8
    125 @ 6

    Seated Leg Curl
    90 @ 12
    110 @ 10
    110 @ 8
    130 @ 6
    -Super Set-
    Seated calf raise
    150 @ 15
    170 @ 12
    180 @ 10
    190 @ 8

    Standing Calf Raise
    Toes IN
    250 @ 12
    250 @ 10
    Toes Out
    250 @ 13
    250 @ 11
    Noraml
    500 @ 6 (4 good/2 momnetum)

    One thing I have to say about this MAX-OT Paired with RPM + NeoVar I've been doing for the past 6 weeks is my explosive strength is crazy, endurance....well it's been better.
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    Chest/Tri's


    Chest
    Flat DB Bench
    95 @ 8
    100 @ 8
    105 @ 6
    110 @ 6

    Hammer Decline Machine
    270 @ 12
    280 @ 10
    290 @ 5

    10 Degree Incline Fly
    35 @ 15
    45 @ 12
    55 @ 10

    Cable Fy
    High 60 @ 10
    Med 50 @ 10
    Low 35 @ 10

    Tri's
    Lying Straight Bar Ext.
    110 @ 8
    115 @ 6
    125 @ 5

    Rev. EZ bar Push Down
    60 @ 12
    70 @ 10
    80 @ 8

    Behind back Dips w/ 45lb plate
    1 set til failure
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    Back/Bi's


    I had a sh itty workout 2day. My 10am class got canceld and it screwd up my whole day and not to mention I trained at a gym I have never been at before so I had to use equipment I havent used since High School (alot of Hammer Strength). I'm not even gonna post what I did as it was unimpressive. I think the new gym+messed up schedule gave this s h i t workout.
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    Quads/Abs


    Lower 1/3 squats
    135 @ 15
    185 @ 12
    225 @ 10
    245 @ 8

    Sissy Squats
    BW @ 15
    +25 @ 12
    +30 @ 10
    +35 @ 8

    Leg Ext.
    80 @ 12 (toes in)
    80 @ 12 (toes out)
    80 @ 10 regular

    Rope Crunches
    130 @ 15
    140 @ 12
    150 @ 10

    Lying Bench Leg Lifts
    3 sets til Failure
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    Behind the neck shoulder press (52lb BB)
    95 @ 15
    115 @ 12
    125 @ 9
    135 @ 6

    Rev Pec Dec
    160 @ 10
    180 @ 8
    200 @ 5

    DB side Raises
    30@ 10
    35 @ 8
    35 @ 6
    25 @ 11

    Smith Machine Behind the back shrugs
    245 @ 12
    275 @ 10
    315 @ 8
    365 @ 5

    Free Motion Shrugs
    120 @ 15
    140 @ 12
    160 @ 10
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    GVT starts 2maro!!!


    GVT starts 2maro and I can't wait!!!!! Here's my daily diet just so guys have an idea of what I eat and what my goals are...

    Meal 1(7:45-8:15am):
    3 whole eggs
    3 egg whites
    1 cup oats (dry)
    1 apple
    5gr Fish Oil
    1.25ml Sesamin
    Breakdown: 40/80/23

    Pre-Workout (10:15-10:30am)

    35gr Whey
    50gr Complex carbs (brown rice or oatmeal)
    5gr Fish Oil
    Breakdown: 40/50/7

    Pre-workout Supps (11:15-11:30)

    2scoops PrimaForce N2O + 2scoops Xtend
    -4gr GMS
    -1scoop Poseidon

    During workout
    -1scoop SizeON
    -2scoops Poseidon

    Post-workout
    50mg Vanadyl Sulfate
    30gr Glutamine
    5gr Luecine
    *in crystal lite

    -15min Later-
    40gr Whey Isolate
    75gr WMS
    Breakdown: 40/75/0

    Meal 4,5,6
    6oz. Chicken or Turkey
    1/2 cup (dry) Brown Rice
    2t. Olive Oil
    5gr Fish Oil
    1cup broccoli spread over meals
    Breakdown: 42/60/15

    Meal 7 (10:00-10:30)
    1cup Cottage Cheese
    5gr Fish Oil
    Breakdown: 28/7/6

    Daily Breakdown:
    275/425/85
    3,525cals


    STATS
    Height: 5'9"
    Weight: 183.2lbs
    Approx Body Fat: 11.5%
    Body Type: 60meso/40endo
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    Subbed. I'm going to be starting GVT pretty soon myself, been into strength for way too long. Would you recommend this for size?
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    Quote Originally Posted by RenegadeRows View Post
    Subbed. I'm going to be starting GVT pretty soon myself, been into strength for way too long. Would you recommend this for size?
    I've never done it before but thats my goal with GVT.I've talked to a few guys and they said it's up there as one of the better mass gaining routines out there. When are you starting?
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    Day 1 chest/back


    Ohh baby thats rough....

    DB bench 75lbs
    9sets @ 10
    10thset @ 8

    T-Bar Row Faceing Pad 85lbs
    10sets @ 10reps

    Slight Incline Flys
    3sets of 35lbs @ 12

    Lying DB PullOvers
    3sets of 45 @ 10

    Weight 182.6lbs
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    Day 2 Legs/Abs


    Man my lats and pecs are so full 2day
    Carzy workout. I got stronger as the workout went it was weird. I was about dead after the 4th set. Then I stretched and rested about 2min between sets and then WOW. I'm gonna try to do actual straight bar squats next time with 185-225

    Squat machine (quad emphasis)
    Set 1-6: 90lbs @ 10
    Set 7-8: 115lbs @ 10
    Set 9-10: 140lbs @ 10

    Stiff Deads
    Set 1-6: 205lbs @ 10reps
    *Couldn't take the load anymore switched to seated leg curl

    Seated Leg Curl
    Set7-10: 110 @ 10

    Lying Leg Lifts
    3sets BW @ 12

    Weighted Rope Crunches
    3sets 80 @ 10
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    Day 3 OFF


    I just did 20min of low-intensity cardio. 10% incline for 20minutes or so. I drank 2servings Xtend and Glutamine while I did it.

    My muscles feel full allday long, I have some other goodies helping out there. Can't wait to hit arms 2maro

    Also. I take 1 serving Grub-On before breakfast and then again later int he afternoon because Im not real hungry for my after workout meal. It took a minute to start working but its real nice now. I'm having NO problem getting down these 3,500cals. I can't wait to bump to 3,750 Friday!!!
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    Definitely following this!
    Thanks for the log. How's DOMS with GVT?
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    Quote Originally Posted by Jared View Post
    Definitely following this!
    Thanks for the log. How's DOMS with GVT?
    Well its not bad at all, yet. I say yet because my legs dont really get sore til 2 days after I'll let you know. As far as back and chest they're not bad at all. I like that JUST me chest and lats are sore after, not my front and reatdelts and bi's and tris. I dont know why or how but they just are. maybe the emphasis on the 4-0-2 reps? Also my quads aren't sore at all 2day so I'm gonna go wAAAy heavier next workout. My hams are pretty sore though.
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    Day 4 Arms/Shoulders


    DOMS in my hammy's is a little annoying 2day but not bad. My quads are fine though.

    Lying Tricep Ext. Straight Bar
    10sets 80lbs @ 10

    Incline DB curl
    10sets 30lbs @ 10

    Hi cable Rear Delt Move
    3sets 35 @ 10

    Seated Side Raise
    3sets 25 @ 10

    Arms were friggen huge 2day!!! Best pump i have ever had before with my arms, I stil have it going 3 1/2 hours later.
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    Day 5 OFF


    Nothing 2day. Not even cardio. My hams are stil a little sore. My muscle's feel so full its amazeing. Bumpin the weight's up 5lbs for the workout 2maro!!! :dl:
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    Nice log and impressive workouts!

    Workin
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    Day 6 Chest/Back 2


    Today I was whatever about lifting. I went too long between my pre-workout meal and my actual workout. My pump was insane though.

    3gr GMS mixed with 2scoops Vaso-Xplode and 1 scoop Poseidon

    I had to use BB bench 2day because the 80lb DB was bent as f u c k.

    Flat BB Bench
    8sets 182lbs @ 10

    Lat Pulldown
    8sets 120 @ 10

    Low Pulley Cable fly
    2sets 50 @ 10

    DB PullOver
    2sets 45 @ 10

    It was cut short because of the UM vs. MSU football game. Coudln't miss kick off
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    I was suppose to hit legs 2day but the gym was closed when i got there. Hours are 10-3:30 on sunday . I never usually go on sunday so I had no idea n the times. O'well, I'll hit legs and abs 2maro
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    Good job so far. I'm starting my GVT today. Recovering from a strained lower back, I think the high volume low weight will be good for me.

    They say it's all about change. If your coming from a heavy weight, low volume training style like me, prepare to see some crazy gains in mass.

    I'm doing something like you though, doing the GVT for 5 weeks and going into MaxOT for another 6 weeks after that.
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    Quote Originally Posted by RenegadeRows View Post
    Good job so far. I'm starting my GVT today. Recovering from a strained lower back, I think the high volume low weight will be good for me.

    They say it's all about change. If your coming from a heavy weight, low volume training style like me, prepare to see some crazy gains in mass.

    I'm doing something like you though, doing the GVT for 5 weeks and going into MaxOT for another 6 weeks after that.
    I just came from a MaxOT. I'm also going to transistion(sp?) back into the OT. Man we're bad asses
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    Day 7 Legs/abs 2


    Board Squats
    185 10X10

    Seated Leg Curl
    90 10X10

    Lying Leg raises

    BW 3X12

    Rope Crunches
    130 3X10
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    Quote Originally Posted by Distilled Water View Post
    I just came from a MaxOT. I'm also going to transistion(sp?) back into the OT. Man we're bad asses
    For sure. Just did my first volume workout yesterday. I am very sore today.
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    Day 8 arms/shoulders 2


    Incline DB curl
    35lbs 10X10

    Lying Straight Ext.
    90lbs 10X10

    High Cable Rear Delts
    35lbs 3X12

    Seated DB Raise (above ears n stick)
    20lbs 3X12,12,10

    I was feeling kinda blah yesteday and ate a ton of pasta (wifey made spaghetti) WOW my arms fell real full 2day. Like I just got done with my 1st set of GVT.
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    Day 9 OFF


    Just chillin' 2day.
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    Day 10 Chest/Back 3


    Flat DB bench
    85lbs 10X10

    Neutral Grip Pull Down
    135lbs 10X10

    Low Cable Fly
    35lbs 3X12

    DB Pull-Over
    45lbs 2sets 12,12
    50lbs 1 set 12

    Workout's are starting to become alot easier to get thru. I'm almost reaching complete failure on the last reps of my last set but recovery is great. I'm def putting on some good size. Weight is WAAAAY up, and my waist is barely. I'm saving the total weight gain until the end so make sure to stay tuned, you may not believe it.
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    Day 11 Legs/Abs 3


    Board Squat
    205lsb 10X10

    Seated Leg Curl
    100lbs 10X10

    Lying Leg Lifts
    5lbs 3X12

    Rope Crunches

    135lns 3X12
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    Day 12 OFF


    Off 2day. I'm not really following my diet at all 2day. Just want a day to :burg: izza: :hot:

    and be a :donut:
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    Day 14 OFF


    Just some lite 30min cardio on the tredmil. 10% incline @ 3speed. Sipped on 4scoops Lemonade Xtend

    After piggin out all weekend I can't wait to kill chest 2maro. Muscles are feeling super full!!!
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    I need to get back to regular cardio. It was nice doing GBC for a while and not needing cardio
    This space for rent

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    just stopping by to support the thread...having fun?
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    Quote Originally Posted by pistonpump View Post
    just stopping by to support the thread...having fun?
    Thanks PP, its much appreciated.

    Yea I am now. The first few workouts were terrible but now I love it
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    so just rpm, neovar, mega dose fishoils, glutamine and bcaa's?

    what else are you supplementing?
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    Quote Originally Posted by Distilled Water View Post
    Thanks PP, its much appreciated.

    Yea I am now. The first few workouts were terrible but now I love it
    yeah, GVT has a definitely "curve" to it, that first week you want to shoot yourself, partially just from starting with too high of a weight as optimism reigns supreme
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
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    Quote Originally Posted by pistonpump View Post
    so just rpm, neovar, mega dose fishoils, glutamine and bcaa's?

    what else are you supplementing?
    I'm done with the Neovar and RPM, They were both great. 2 of the best non-hormonal products I've used as far as lbm and strength gains.

    Here's everything im doing......
    Mega Dose fishoil
    BCAA
    Gaspari SizeON
    Bulk 1-carboxy (powerfull)
    Primal N2O pre-workout with added Taurine and CM

    Postworkout
    -5gr Leucine
    -28.8gr Glutamine
    -3gr Tauine
    -5gr. CM
    -75gr WMS
    -50-100mg Vanadyl Sulfate

    Then the deal makers
    *Week 1: 10mg Superdrol, 3caps TST
    *Week 2: 20mg Superdrol, 4caps TST
    *Week 3: 20mg Superdrol, 5caps TST
    *Week 4: 20~30mg Superdrol, 6caps TST
    *2servings Cycle Support

    I'm 3 weeks into my all out bulk and I just started week 3 with the superdrol/TST
    Serious Nutrition Solutions Representative
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    Heres the link to my Neovar/ RPM log PP....
    Getting Big with AN...Neovar & RPM style
    Serious Nutrition Solutions Representative
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    how you liking the superdrol?
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