Ok, first off i just signed up on T-Nation and this is my first post.
I’ve been on and off at the gym for about 2 years now with some severe weight loss due to an operation about a year and a half ago (lost 15kg’s in the space of two weeks lying on a hospital bed) In anycase i’ve been struggling to get my weight back up since then, but since my last phase of training it’s finally gone up (5kg in 4 weeks)
Here’s the program i just finished:
workout A:
Squats 5x5
DB bench press 5x5 (no spotter so i stick to DB’s)
Military Press 5x5
EZ bar Skull crushers 5x5
Decline sit ups 5x5
Workout B:
Deadlift 5x5
45 bent over rows 5x5
high pulls 5x5
EZ bar curls 5x5
Plank (increase 15 seconds each week)
So after four weeks of that and 5kg’s later my progression has slowed down dramatically (strength wise) so i’m thinking it’s time for a change. Was thinking of doing a 3 week GVT program starting on monday (i have one week where i won’t be able to train at the end of these 3 weeks so high volume seemed like the way to go)
I have an intake of roughly 3,200 calories a day
150g of protein
low fat intake (other than the good ones, i’m on fish oil)
high carb intake (not to sure what it is, but it involves a lot of oatmeal porridge and whole grain german bread)
i eat a lot of fruits and since i’m in asia at the moment, a lot of rice as well
had a body composition check up 2 days ago from one of those in body machines but some how don’t think the results are very good. had me at 8.4% which i know i’m not at (from previous measurements i know to be accurate and the mirror) so i’m guestimating i’m around 12.
for the next GVT program i was going to start on monday was thinking of doing this
Monday:
Pull ups 10x10 (a little more than shoulder width)
Dips 10x10
Military press 10x10 (wide)
incline curls 10x10
then some complimentary exercises with 3x12 all in the vertical push pull department as well as calve exercises
Tuesday:
snatch grip deadlift 10x10
Hanging leg raises 10x10
Lunges 10x10
Tourque? 10x10 (barbell loaded on one side, unloaded side in a corner, hold it over my head and rotate to one side, then to the other)
then some complimentary exercises with 3x12 all in the core and hip dominant department
Thursday:
Facepulls 10x10
Bench press 10x10
Overhead tricep extensions 10x10
pronated curls 10x10
then some complimentary exercises with 3x12 all in the horizontal push pull deparment as well as calve exercises
Friday:
Front squats 10x10 (full ROM)
weighted sit ups 10x10
One-leg hip extension with cross-knee drive from plank position 10x10 (picked this up from the recent functional ab training for body builders)
Step Up 10x10
then some complimentary exercises with 3x12 all in the knee dominant and core department
and that’s it. realize this is a long first post. i’ve been literally spending hours reading through all the material on this site for the past couple of months and thought it was about time i became pro active!
thanks in advance for any help!