Hey everyone! A follower for many years I decided to start my own log. So let me give you some background. From young age I started playing sports-mainly soccer(typical for my country), but basketball and others too. Long story short the first time I started training in a gym was when I was 20(I’m 28 now) .The last 4 years I’ve been training between 4 and 8 times a week. I’m not obsessed with nutrition or even a training style,i actually try to do a little bit of everything. Lately I’ve been doing high volume training-some form of GVT (From what I am hearing it is a almost crazy amount too) but I feel better than ever so I will try my best to finish this training cycle of 12 weeks.
I’m on the 3rd week already but I want to see if someone has similar experience to mine with the higher volume and too find if others think that is excessive.
That’s Preston Bare’s GVT program(with minimum twists by my humble self)
Week 1, day 1
DB bench-10x10 - 25 kg db
Decline hammer press-10x10-55 on side
Side lateral db raises10x10-4 kg
Upright row -10x12 - 25 kg bar (I didn’t liked the movement too much)
Cable rope tri pushdown-10x10 - 17,5 kg
DB one-arm tri ext - 5x12(started with 10 the 1st one but went 7kg afterwards)
Have in mind that the scheme for the reps are 4 seconds on the negative phase and 1/2 on the positive. Except in the tri movements, those were with 2 sec negative, 1 positive. Rest periods between 30 sec and 1 min 10 max.
Lat pulldown - 10x10 - 50 kg,
One arm db row - 5x8-30
Kneeling cable pullovers(rope) - 5x12-12,5
Machine preacher curl-10x10-20 kg
Standing BB curl - 5x12-30 kg bar - not a fan of the movement, I’ll change it.
Facepulls - 10x10 - going up and down in weight
Back squat - 10x10 - 20 kg per side
Leg extensions - 10x10 - 29
Lying ham curl - 10x10 - 29
Leg press(unilateral) 5x10-100
Dog tired and going crazy fast because the gym was closing. That was a very very stressful experience.
Bench press - 10x10-20 per side
Cable fly - 10x10 - 6kg
Shoulder press (barbell) - 10x10-5kg.
Front disc raises - 10x10 - 10kg disc
DB shrugs - 10x10-15 kg
Cable overhead ext - 5x15
Same as the day before. Going crazy fast. I’m finishing too late at work so I’m running home, eating a banana and running to the gym from there.
Seated cable rows - 10x10-60
Pull ups - 10 x max (strict - so just 7 or 8)
Cleans - 5x5-20 per side in a superset with jumping Jacks - 10. Minimal rest
So you get the idea. The last two weeks I’ve been modifying the routine a bit because that way it is more interesting for me but the idea stays the same. Basically close to a 10minutes Emom for about 7-8 excersises with 35 to 1, 30 (max rest). I just came from a epic leg day (where it works best for me). I think it’s more than enough for a first post