I’ve been lifting weights regularly for years, but still consider myself a novice. With that said, I recently started a new program based on the GVT article I read here on the site and decided to start keeping a log to track my progress. I’m just starting the program, so am still trying to find the right weights for the 10x10s.
Goals: Lose fat. Gain strength.
Stats: As of 01/05/11, I was 32 years old, 6’0", and 243lbs. My measurements are 42" waist, 46" chest, 16" arms.
01/05/11
15 minutes Marpo machine
Bent over rows 10x10 @ 105 (too light)
cable lat pull downs 4x12
cable rows 4x8
EZ bar curls 5x5 @ 85
DB hammer curls 5x5 @ 35
01/06/11
DB lateral raise 10x10 @ 15 (too light)
Military press 10x10 @ 55 (too light)
DB shrugs 10x10 @ 60 (too light)
Plate rotations 10@25, 10@35, 8@45
Rear delt machine 4x8 @ 70
I’m 25 days into my planned 6 week GVT program, so I decided to check my weight and measurements to gauge progress: Weight 248 lbs, waist 41", chest 45", arms 16 1/4".
I was surprised by the five pound weight gain since I noticed my clothes fitting more loosely and thought I had lost weight. I’m pleased with the results thus far though since I take the increase in weight coupled with decrease in waist/chest size to mean I’m losing fat but gaining muscle.
AM
(Fasted cardio)
15 minutes Marpo machine
30 minutes treadmill
PM
Bent over row 10x10 @ 135
FreeMotion lat pulldown 4x15 @ 90
Seated cable row (wide grip) 4x15 @ 75
DB hammer curls 4X10 @ 27.5, 3x5 @ 37.5, 2x5 @ 42.5