T Nation

REJ's Log


#1

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

REJ


#2

01/07/11
15 min Marpo machine
Back squats 10x10 @ 115
Seated calf raises 4x15 @ 80
Leg press machine 5x5 @ 307
Stretching
15 min stationary bike

REJ


#3

01/08/11
Incline BB press 10x10 @ 105
Decline cable press 4x12 @ 40
Pec deck flys 4x12 @ 130
Tri rope pressdowns 10x10 @ 30
Tri machine 5x5 @ 120
30 minute treadmill


#4

01/09/11
20 minutes Marpo machine
EZ bar curls 5x5 @ 85, 3x3 @ 95
DB hammer curls 4x8 @ 35
30 minutes treadmill

REJ


#5

01/14/11
Back squat 10x10 @ 135
Seated calf machine 4x20 @ 80
Leg press machine 4x8 @ 307
20 minutes Marpo machine
10 minutes bike

REJ


#6

01/15/11
DB lateral raises 10x10 @ 17.5
DB shrugs 10x10 @ 70
Military press 10x10 @ 55
30 minutes treadmill
Plate rotations 4x8 @ 45

REJ


#7

01/16/11
Bent over rows 10x10 @ 115
Seated cable rows 4X12 @ 90
Wide grip lat pulldowns 4x12 @113
HammerStrength seated bicep 4x9 @ 70
Rev grip BB curls 4x8 @ 45

REJ


#8

01/17/11
15 minutes Marpo machine
30 minutes elliptical machine
AbCoaster 4x12 @ 20
Stretching

REJ


#9

01/18/11
Incline BB press 10x10 @ 115
Decline cable press 4x12 @ 40
Pec deck 4x12 @ 135
Dip machine 4x12 @ 110

REJ


#10

01/19/11
15 minutes Marpo machine
DB hammer curls 4x12 @ 27.5
Tri press downs 5x10 @ 100
Ez bar curls 4x6 @ 85

REJ


#11

01/21/11
Back squat 10x10 @ 135
Seated calf machine 4x20 @ 80
Leg press machine 4x15 @ 197
15 minutes Marpo machine
10 minutes bike

REJ


#12

01/22/11
DB lateral raises 10x10 @ 20
DB shrugs 10x10 @ 75
Plate rotations 4x8 @ 45
Shoulder press machine 4x12 @ 75
15 minutes bike

REJ


#13

01/23/11
15 minutes Marpo machine
30 minutes elliptical machine
AbCoaster 4x12 @ 20
Stretching

REJ


#14

01/24/11
15 minutes Marpo machine
Bent over rows 10x10 @ 125
Seated cable rows 4x12 @ 90
Wide grip lat pull downs 3x3 @ 170

REJ


#15

01/26/11
EZ bar curls 5x6 @ 85
HammerStrength bicep curl 5x5 @ 80
Reverse grip BB curl 4x8 @ 45
One arm cable curl 4x12 @ 45

REJ


#16

01/28/11
Back squat 10x10 @ 145
Seated calf machine 5x15 @ 80
Leg press machine 1x15 @ 179, 4x8 @ 307
30 minutes elliptical machine

REJ


#17

01/29/11
DB lateral raises 10x10 @ 20
BB shrugs 10x10 @ 185
Plate rotations 4x8 @ 45
20 minutes elliptical machine

REJ


#18

01/30/11

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

REJ


#19

02/01/11
(fasted cardio)
30 minutes elliptical machine
15 minutes treadmill
Farmer walk 1 lap @ 45s

REJ


#20

02/04/11
AM (fasted cardio)
30 minutes elliptical machine
30 minutes treadmill

PM
Pec deck 10x10 @ 150
Cable pressdowns (rope) 10x10 @ 40
Dip machine 4x12 @ 120
Cable press 4x12 @ 50
Tri extension machine 4x8 @ 130
20 minutes bag work

REJ