Kronik's German Volume Training log

**kronik420** · 01-07-2018, 06:49 PM

Day 72

Flat barbell bench press - 10x10 - 62.5 kg
Dead lifts - 10x10 - 92.5 kg
Incline dumbbell fly's - 3x10 - 10 kg + bars
Dumbbell lat pull overs - 3x10 - 25 kg + bar

going skating this morning, will get to this in the afternoon/early evening.

**kronik420** · 01-08-2018, 07:56 AM

bench 7x10 /9/8/6

will up the weight on deads next time

**kronik420** · 01-08-2018, 06:50 PM

Day 73

bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 82.5 kg - 10x10

**kronik420** · 01-09-2018, 09:07 PM

soo...had a run in with the po po yesterday... again.. long story short, they impounded my car for 28 days.. again... so didn't get too workout yesterday, just gonna skip it, continue with shoulders/arms tomorrow. so i brought a bike today, gonna be doing a lot of cardio, riding too and from work... my new wheels lol:

**kronik420** · 01-10-2018, 08:57 AM

rode approximately 30 km (18.6 miles) today.... my fkn legs.....

**kronik420** · 01-10-2018, 06:55 PM

Day 75

Seated barbell shoulder presses - 50 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

woke up this morning, my ass is sorer than my legs lol, need to get a comfier seat.. riding to work again today.

**kronik420** · 01-10-2018, 10:12 PM

shoulder press got 5x10, then 8/7/7/6/6. then did 4 sets of bicep curls with 18kg EZ bar again, got 10/20/30/15. then skull crushers, and that was it. not exactly sticking to my plan but whatever... bout to leave for work, took me 1.5 hours to get there yesterday, google said it would take 1.25, but i had some breaks so.. and once i got there, i went to the supermarket got a whole roast chicken, went to the park behind the supermarket where i work and ate it, probably do the same today.

**kronik420** · 01-11-2018, 08:44 AM

rode 47km (29 miles) today... gonna miss my bf%

**kronik420** · 01-12-2018, 07:13 PM

Day 77

Flat barbell bench press - 10x10 - 62.5 kg
Assisted chin ups - 4x10 - with green power band
Incline dumbbell fly's - 3x10 - 10 kg + bars
Dumbbell lat pull overs - 3x10 - 25 kg + bar

rode another 47km yesterday, legs feeling fkd today.. so not doing deads, and gotta ride to work again today..

**kronik420** · 01-12-2018, 09:40 PM

got 10x10 on bench, did 2 sets of wide grip and 2 sets of close grip chin ups, got 5 reps on each set.

end week 11, probably gonna skip legs again tomorrow and for the remainder of this last week, since they are getting worked every day now...

**kronik420** · 01-15-2018, 10:14 AM

Day 80

Seated barbell shoulder presses - 50 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

weighed in at 220 lbs @ 18% today.... that cardio.. few more days of this then gonna change things up.

**Clove1234** · 01-15-2018, 09:10 PM

Bike riding destroys your glutes...also your taint

**kronik420** · 01-15-2018, 09:39 PM

Originally Posted by Clove1234

Bike riding destroys your glutes...also your taint

Lol I noticed..

**kronik420** · 01-15-2018, 11:18 PM

Originally Posted by kronik420

Day 80

Seated barbell shoulder presses - 50 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

weighed in at 220 lbs @ 18% today.... that cardio.. few more days of this then gonna change things up.

shoulder press got 8x10, then 8/7. 11 more reps than 5 days ago.. everything else was ok, arms feel like they're gonna fall off. that progress...

**kronik420** · 01-17-2018, 08:24 PM

Day 82

Flat barbell bench press - 10x10 - 65 kg
Dead lifts - 10x10 - 95 kg
Incline dumbbell fly's - 3x10 - 10 kg + bars
Dumbbell lat pull overs - 3x10 - 25 kg + bar

**kronik420** · 01-18-2018, 09:24 AM

dem veins

they weren't there a week ago...

**kronik420** · 01-19-2018, 08:29 PM

Conclusion

Flat barbell bench press - 10x10 - 40 kg - 65kg
Dead lifts - 10x10 - 60 kg - 95kg
Incline dumbbell fly's - 3x10 - 7.5 kg - 15kg
Dumbbell lat pull overs - 3x10 - 15 kg - 30kg

plyo box jumps 30 inches - 3x10 - body weight - body weight + 10kg weight
bosu squats - 3x10 - body weight - body weight
squats - 10x10 - 45 kg - 80kg
decline bench sit ups - 3x10 - body weight - body weight

Standing overhead barbell shoulder presses - 10x10 - 25 kg - 50kg (seated)
barbell bicep curls - 10x10 - 20 kg - EZ bar bicep curls - 30.5 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 3x10 - 40 kg - Skull crushers, supersetted with close grip bench presses - 30.5 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 12.5 kg - 2x10 + 3rd set to failure

changed some things up as i went, all in all was good, made gains, can see a difference in the mirror, started off at about 210 lbs at 22-23% last weighed in at 220 lbs at 18%, will definitely come back to this in 5-6 months or so, only negetive that i can think would be the amount of time it took to complete some of these workouts were about 1.5 hours or so.. will start another thread over in the lounge for my next workout log which will be HIT training.

/end log