Kronik's German Volume Training log

[kronik420]

Day 38


bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 65 kg - 10x10

[kronik420]

Day 40

Seated barbell shoulder presses - 37.5 kg - 10X10
barbell bicep curls - 25 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 52.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 2.5 kg + bar - 2x10 + 3rd set to failure

[kronik420]

Day 42


Flat barbell bench press - 10x10 - 55 kg
Dead lifts - 10x10 - 77.5 kg
Incline dumbbell fly's - 3x10 - 5 kg + bars
Dumbbell lat pull overs - 3x10 - 20 kg + bar


i got a job now.......money is overrated.

[MuscleScience]

Nice work!

[kronik420]

that was an intense workout, will up the weight on all lifts next time.. getting stronger.. getting bigger.

So that concludes the end of week 6, will continue on as originally planned to 12 weeks.. there's a lot of people on the internet/youtube who don't recommend GVT and if they do it's for like 3-6 weeks,i'm calling bs on this you can't do GVT for longer than 6 weeks if your not on steroids theory, it's probably because this is when it gets really hard. It's already hard enough for people who aren't used to high volume/high frequency training so this is when most people would quit and change to something 'easier', and why some people are always looking for a 'new' program and try to compensate by using drugs because they don't want to put in the hard work.. Usually there's nothing wrong with the program, IT'S YOU. I've seen a lot of people that do these complicated routines with 15 different exercises, most of which i've never heard of, what the hell is a cable face pull?? wtf? it's these kinds of people who don't dead lift or squat because it's 'too hard' or they got some other bs excuse.. stick to heavy compound movements (squats, bench, dead lifts, chin ups, etc.) as the base of any routine and then add a couple isolation exercises if you want.. whether you want to lose or gain weight all you have to do is stick to your diet and your exercise routine, focus on progressive overload, set a goal, and you will get there. /end rant

[kronik420]

Day 43

bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 67.5 kg - 10x10

#EatEatLiftEatEatEatSleepRepeat

[kronik420]

Day 45

Seated barbell shoulder presses - 40 kg - 10X10
barbell bicep curls - 25 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 52.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 2.5 kg + bar - 2x10 + 3rd set to failure

[kronik420]

Day 45

Seated barbell shoulder presses - 40 kg - 10X10
barbell bicep curls - 25 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 52.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 2.5 kg + bar - 2x10 + 3rd set to failure

will up the weight on all exercises next time

#TimeToEat

[kronik420]

Day 47


Flat barbell bench press - 10x10 - 57.5 kg
Dead lifts - 10x10 - 80 kg
Incline dumbbell fly's - 3x10 - 7.5 kg + bars
Dumbbell lat pull overs - 3x10 - 22.5 kg + bar

[kronik420]

bench got first 6 sets 10 reps then 9/8/8/7

will up the weight on the dead lifts but keep the weight the same for the rest.

[kronik420]

Day 48


bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 70 kg - 10x10

[kronik420]

Day 50

Seated barbell shoulder presses - 42.5 kg - 10X10
barbell bicep curls - 27.5 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 55 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 5 kg + bar - 2x10 + 3rd set to failure


Today's gonna be a good day!

[kronik420]

shoulder press got first 5 sets 10 reps then 8/8/7/7/6

will keep weights the same for next session.

gonna do some research into sarms ..

[kronik420]

soo after a couples hours of reading, the only people that seem to like sarms are the ones that sell them...

probably just keep going natty for the next 6 months or so then do a proper cycle.

[kronik420]

Day 52


Flat barbell bench press - 10x10 - 57.5 kg
Dead lifts - 10x10 - 82.5 kg
Incline dumbbell fly's - 3x10 - 7.5 kg + bars
Dumbbell lat pull overs - 3x10 - 22.5 kg + bar

[kronik420]

bench got 8x10 then 9/8, 5 more reps made in total since last bench workout. so same weight next time, will up the weights on deads and dumbbell lat pullovers.

post workout meal:

[kronik420]

Day 53


bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 72.5 kg - 10x10

[kronik420]

went shopping for power bands ended up buying some new gym equipment and scales, the scales measure bf% and other stuff too, manual says it's accurate to +/- 2% more accurate than just me guessing my bf% anyways.... so i hopped on and weighed in at 97.7kg (215 lbs) and bf% said 21.9%......

[kronik420]

Day 55

Seated barbell shoulder presses - 42.5 kg - 10X10
EZ bar bicep curls - 28 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 55 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 5 kg + bar - 2x10 + 3rd set to failure
Skull crushers - 28 kg - 2x10 + 3rd set to failure

swapped the barbell curls for EZ bar curls, and added in skull crushes since i got the EZ bar now
Had a low carb day yesterday, my off days will be low carb, gotta get that bf% down...

[kronik420]

shoulder press got first 7 sets 10 reps then 8/8/7, so that's 7 more reps than last shoulder/arm workout 5 days ago.. will keep the weight the same for next workout. Looking forward to a protein packed Christmas day will be training legs/abs on the day.. #NoExcuses

[kronik420]

Day 57


Flat barbell bench press - 10x10 - 57.5 kg
Dead lifts - 10x10 - 85 kg
Incline dumbbell fly's - 3x10 - 7.5 kg + bars
Dumbbell lat pull overs - 3x10 - 25 kg + bar


#ChristmasEve

[kronik420]

bench got 9x10 then 9 reps on last set... soo close....gonna up the weight on deads and fly's next time.

[kronik420]

Day 58


bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 75 kg - 10x10



Merry Christmas my brothers of Iron. gonna go workout, then have a protein packed Christmas feast. Chicken, Pork chops, Beef Brisket

[kronik420]

Day 60

Seated barbell shoulder presses - 42.5 kg - 10X10
EZ bar bicep curls - 28 kg - 2x10 + 3rd set to failure
Skull crushers, supersetted with close grip bench presses - 28 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 5 kg + bar - 2x10 + 3rd set to failure


half way through week 9, workouts definitely getting tougher, but still making progress, so a couple more weeks left of this then gonna change it up to HIT training for about 8 weeks, then 5x5 for about 12 weeks and then back to GVT. that'll be my training cycle for the foreseeable future... looking to do a cutting cycle when i start the 5x5, which is about 10-11 weeks from now. low dose test + tren.

[kronik420]

that was a killer fking workout, will up the weights on all exercises next time round. took a pre-workout for the first time today, Max's Vaso-D, got a free sample bottle included in a tub of protein powder i brought a week ago, directions say take 4 capsules, i took 2, since i don't take pre-workouts and i don't drink coffee or take any caffeine...and boy could i feel the pumps today.. going skating later on this afternoon.. trying to decide if i want to concentrate on skating or bodybuilding next year (or from here on out).. can't do both because the bigger i get the more it's going to affect my balance on the ice and having bigger legs will make it a lot more difficult to do things like cross-overs...hmm.. decisions decisions...

[kronik420]

Day 62


Flat barbell bench press - 10x10 - 57.5 kg
Dead lifts - 10x10 - 87.5 kg
Incline dumbbell fly's - 3x10 - 10 kg + bars
Dumbbell lat pull overs - 3x10 - 25 kg + bar


thought about what i wanna concentrate on for next year, and leaning towards bodybuilding, still going to go skating 2-3 days a week, down from my 6-7 that i have been going the last 2 years or so..

also planning on my next cycle, was thinking low dose test/tren /t3/clen .. but now thinking of test/var/t3/clen, which would look something like:

week 1-6 Test E 300mg/week
week 1-8 Anavar 60mg/day
week 1-8 T3 100mcg/day
week 3,4,7,8 Clen 120mcg/day
week 1-8 Arimidex .25mg EOD
week 9-12 PCT


still won't be for another 12 weeks or so..will see what happens...

[kronik420]

that was a workout and a half! my body was shaking by the time i finished. first time in years, i finished, went inside and ate a handful of raspberries and made a protein shake, pasta + beef mince for lunch, then a nap. feel fuckeddd, in a good way.

will up the weight on bench and dead lifts next round.

#GettingItDone #DemGainsBitches

[kronik420]

Day 63


bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 77.5 kg - 10x10

End of week 9, 3 more weeks then changing to HIT training, looking forward to it.

[kronik420]

Fuck you and your fucking excuses, get your punk ass to the gym - CT Fletcher

[kronik420]

Day 65

Seated barbell shoulder presses - 45 kg - 10X10
EZ bar bicep curls - 30.5 kg - 2x10 + 3rd set to failure
Skull crushers, supersetted with close grip bench presses - 30.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 7.5 kg + bar - 2x10 + 3rd set to failure



#HappyNewYear #2018

[kronik420]

completed 10x10 on shoulder press.. wasn't expecting that.. will up the weight on this next time. finished off triceps with over head single arm tricep extensions.

[kronik420]

just stepped on the scales

224 lbs
20.3%bf

i like where this story is going.

[kronik420]

Day 67


Flat barbell bench press - 10x10 - 60 kg
Dead lifts - 10x10 - 90 kg
Incline dumbbell fly's - 3x10 - 10 kg + bars
Dumbbell lat pull overs - 3x10 - 25 kg + bar

[kronik420]

completed 10x10 on both deads and bench... still making progress. will up the weights on these next time. this breathing and bracing thing is working:
Bracing and breathing

back to work tomorrow... gonna be a long day. tired as fk right now, didn't get back home from ice skating til 8.30pm then ate and then did this workout, ate again, now sleep.

[kronik420]

Day 68


bosu squats - body weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 80 kg - 10x10


leaving box jumps out for today, limited time + still feeling tired after 11 hours sleep....

[kronik420]

Day 70

Seated barbell shoulder presses - 47.5 kg - 10X10
EZ bar bicep curls - 30.5 kg - 2x10 + 3rd set to failure
Skull crushers, supersetted with close grip bench presses - 30.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 7.5 kg + bar - 2x10 + 3rd set to failure



End week 10

[MuscleScience]

Day 70

Seated barbell shoulder presses - 47.5 kg - 10X10
EZ bar bicep curls - 30.5 kg - 2x10 + 3rd set to failure
Skull crushers, supersetted with close grip bench presses - 30.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 7.5 kg + bar - 2x10 + 3rd set to failure



End week 10

How is the training going so far? I’ve been following along and it looks like your making some great progress on your strength. Especially your upper body, at least that’s how it seems to me.

[kronik420]

How is the training going so far? I’ve been following along and it looks like your making some great progress on your strength. Especially your upper body, at least that’s how it seems to me.

Going great. Definitely making progress. Can see a difference in the mirror. And waking up in the morning with that feeling strong kinda feeling, know what I mean?

Would definitely recommend giving GVT a go to anyone that's looking for something different.

[MuscleScience]

Going great. Definitely making progress. Can see a difference in the mirror. And waking up in the morning with that feeling strong kinda feeling, know what I mean?

Would definitely recommend giving GVT a go to anyone that's looking for something different.

That’s awesome man, GVT is one of the first workout routines i did when I started lifting. I did one of the
Fold out training logs they use to put out on Muscle & Fitness. Talk about a long time ago...lol

[kronik420]

Day 70

Seated barbell shoulder presses - 47.5 kg - 10X10
EZ bar bicep curls - 30.5 kg - 2x10 + 3rd set to failure
Skull crushers, supersetted with close grip bench presses - 30.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 7.5 kg + bar - 2x10 + 3rd set to failure



End week 10

completed shoulder press 10x10, last couple reps on that last set was a grind.. then tried something different for biceps, put 10kg + bar = 18kg on the EZ bar, 1st set got 30 reps, rested 60 seconds, 2nd 20 reps, rested 60 seconds, 3rd set 15 reps rest-pause for 10 seconds, another 6 reps, rest-pause again for 10 seconds, another 6 reps.. biceps were in pain after that... then did the skull crushers and that was it..