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Thread: Kronik's German Volume Training log

  1. #41
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    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

  2. #42
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    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

  3. #43
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    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.

  4. #44
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    Nice work!
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

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  5. #45
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    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

  6. #46
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    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

  7. #47
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    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

  8. #48
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    Quote Originally Posted by kronik420 View Post
    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

  9. #49
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    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

  10. #50
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    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.

  11. #51
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    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

  12. #52
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    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!

  13. #53
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    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 ..

  14. #54
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    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.

  15. #55
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    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

  16. #56
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    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:


  17. #57
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    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

  18. #58
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    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%......


  19. #59
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    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...

  20. #60
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    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

  21. #61
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    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

  22. #62
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    bench got 9x10 then 9 reps on last set... soo close....gonna up the weight on deads and fly's next time.

  23. #63
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    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

  24. #64
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    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.

  25. #65
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    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...

  26. #66
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    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...

  27. #67
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    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

  28. #68
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    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.

  29. #69
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    Fuck you and your fucking excuses, get your punk ass to the gym - CT Fletcher

  30. #70
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    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

  31. #71
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    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.

  32. #72
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    just stepped on the scales

    224 lbs
    20.3%bf

    i like where this story is going.

  33. #73
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    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

  34. #74
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    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:
    http://forums.steroid.com/workout-tr...breathing.html

    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.

  35. #75
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    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....

  36. #76
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    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

  37. #77
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    Quote Originally Posted by kronik420 View Post
    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.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  38. #78
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    Quote Originally Posted by MuscleScience View Post
    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.

  39. #79
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    Quote Originally Posted by kronik420 View Post
    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
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  40. #80
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    Quote Originally Posted by kronik420 View Post
    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..

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