**Bobie's GVT Training Log**

Bobie8

Bobie8

Bobie8

Associate
Joined
6 Jul 2009
Posts
271
Hey folks decided to start a training log in here as a way to keep motivated and track progress.

This is how things stand at the moment currently about 77kg sorry for the terrible phone pic. Aim is a lean 85kg something similar to Tom hardy’s build in warrior. I'll get stats for % body fat etc soon.

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I’ve probably spent about 2 months experimenting at the gym finding out what works for me and I've settled on German volume training. I’m halfway through week 1 of 6.

Here is my current routine

Day 1: Chest and Back
Decline DB presses, 10x10, 12kg, 90 sec rest
Lat pull downs 10x10, 40kg, 90 sec rest
Incline DB flyes 3x10, 8kg, 30 sec rest
Bent over DB row 3x10, 12kg, 30 sec rest
2.5km run.

Day 2: Legs and Core
Squat 10x10, 40kg, (still trying to perfect form here), 90 sec rest
Seated leg curls 10x10, 50kg, 90 sec rest
Seated calf raises 3x10, 64kg, 30 sec rest
Legs pull ins 3x10, 30 sec rest

Day 3: Arms Shoulders
Incline hammer curls 10x10, 8kg, 90 sec rest
Assisted body dips 10x10, 45kg assist, 90 sec rest
Bent over DB flyes 3x10, 8kg, 30 sec rest
Seated DB lateral raises 3x10, 8kg, 30 sec rest
2,5km run.

On most of these sets I'll start to struggle around set 7 maybe dropping 1 rep on the following sets and as much as 5 on the last set. I'll probably keep these weights untill week 3 then see where I can increase what I'm lifting.

With the runs the aim is to increase speed each week then reduce speed and increase distance and start building speed back up.

As far as supplements go all I’m taking is a good multivit, impact whey protein and oats. As well as drinking plenty of water and trying to cut out the rubbish.

Any thoughts, advice or criticisms welcome.

Cheers
 
Never really followed GVT, so it'll be interesting to see how things go :)

Have you worked out your diet requirements? Are you intending to do a lean bulk or cut then bulk?
 
I liked GVT - but it's hard. Very hard. I did AGVT so slightly different.

However it is HARD. Don't be fooled. And trying to do cardio after it is madness. Do it on a separate day if at all. Your shopping bill will increase 1.5x at least.

I didn't like it because of the amount of arm exercise volume it had.

The rep timing is important, they seem to like slow eccentrics and fast concentrics - form is also critical.

You'll have to keep increasing the weights, but I'd make sure you choose a starting weight that you can just about complete the reps for.
 
Current stats
76.5kg
25.1% Body Fat
6g Visceral Fat
23.6 BMI
180cm

Delvis said:
Have you worked out your diet requirements? Are you intending to do a lean bulk or cut then bulk?
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Going for a lean bulk aiming for just shy of 3000 calories a day with 120g of protein .
 
Freefaller said:
I liked GVT - but it's hard. Very hard. I did AGVT so slightly different.

However it is HARD. Don't be fooled. And trying to do cardio after it is madness. Do it on a separate day if at all. Your shopping bill will increase 1.5x at least.

The rep timing is important, they seem to like slow eccentrics and fast concentrics - form is also critical.

You'll have to keep increasing the weights, but I'd make sure you choose a starting weight that you can just about complete the reps for.
Click to expand...

Yea I like it because its pretty simple and leaves me feeling like I've gone 15 rounds with Mike Tyson after hes been on a 48 hour cocaine bender.

For rep timing I try to stick to 0-2-0-4 kind of tempo but this is somthing I struggle with cause as I get tired I start to speed up to finish the set.

These are all the starting weights I've listed. weights in my gym go up in 2kg increments so was planning on upping the weight ever 2-3 weeks.
 
Just make sure you get someone to spot you, to try and complete the sets even if doing the eccentric movement - that's very much part of the GVT programme, completing the sets.
 
Yea the reason I've stuck to dumbbell exercises is so in the event of me failing I can always toss them to the side. Squats are a different kettle of fish an until I feel I have the form nailed down I'll keep the weight low.
 
Bobie8 said:
Yea the reason I've stuck to dumbbell exercises is so in the event of me failing I can always toss them to the side. Squats are a different kettle of fish an until I feel I have the form nailed down I'll keep the weight low.
Click to expand...

Could work on Lunges as well? :)
 
You shouldn't really toss them to the side you nee to try and compete the sets. It's a mass building exercise. Really you should try and use barbells and do the subsidiary exercises with dumbells rather than the main ones.
 
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