Kronik's German Volume Training log

[kronik420]

been training off and on the past few months, gotta get back into it, so decided to try out GVT, training in my gym in the back yard so only have limited equipment but should be good enough for what i wanna do.

stats
29 years old
96 kg (211 lbs)
bf 16% (educated guess)
Australian

Training split

Day 1 - Chest/Back
Day 2 - Legs/Abs
Day 3 - Off
Day 4 - Arms/Shoulders
Day 5 - Off
Repeat

so today is Day 1, gonna start off with light weights this first 5 days and then adjust from there, gonna try:

Flat barbell bench press - 10x10 - 40 kg (88 lbs)
Dead lifts - 10x10 - 60 kg (132 lbs)
Incline dumbbell fly's - 3x10 - ??? kg (not sure on the weight of the bars on my adjustable dumbbells, will update when i find out)
Dumbbell lat pull overs - 3x10 - ??? kg

be back in an hour or so let y'all know how it went. Any input would be greatly appreciated.

p.s. i'm a figure skater now...lol. so i skate a couple hours pretty much every day.. also need to incorporate box jumps/bosu squats/cardio into this routine....

[MuscleScience]

been training off and on the past few months, gotta get back into it, so decided to try out GVT, training in my gym in the back yard so only have limited equipment but should be good enough for what i wanna do.

stats
29 years old
96 kg (211 lbs)
bf 16% (educated guess)
Australian

Training split

Day 1 - Chest/Back
Day 2 - Legs/Abs
Day 3 - Off
Day 4 - Arms/Shoulders
Day 5 - Off
Repeat

so today is Day 1, gonna start off with light weights this first 5 days and then adjust from there, gonna try:

Flat barbell bench press - 10x10 - 40 kg (88 lbs)
Dead lifts - 10x10 - 60 kg (132 lbs)
Incline dumbbell fly's - 3x10 - ??? kg (not sure on the weight of the bars on my adjustable dumbbells, will update when i find out)
Dumbbell lat pull overs - 3x10 - ??? kg

be back in an hour or so let y'all know how it went. Any input would be greatly appreciated.

p.s. i'm a figure skater now...lol. so i skate a couple hours pretty much every day.. also need to incorporate box jumps/bosu squats/cardio into this routine....

Jesus, you’re a big ass figure skater. Brian Boytano better shut his mouth around you.

[kronik420]

well that was fun.. finished all sets/reps. thought the weight was gonna be a bit on the light side.. thought wrong.. first few sets were easy, sets 7-9 were not so easy, last set was just a weird feeling..can't really explain it..but going to increase the weight by about 5 lbs on the bench and deads next time. gonna have a couple hours rest then go skating. thinking my Day 2 training will be the day i add in my sport specific exercises, and do cardio on my 'off' days.

Tomorrow's plan:

Day 2 - Legs/Abs

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


looking forward to it...

[kronik420]

My gym

[hollowedzeus]

nice rack

[kronik420]

just finished my workout, abs are killing me. Couldn't do the 30 inch box jumps so did the 24 inch while holding onto a 5 kg plate. Will increase the weight of the squats next time but keep everything else the same.. 'Off' day tomorrow will try to go for a run and go skating will depend on how my legs feel in the morning.

[kronik420]

Day 4

Shoulders/arms

Standing overhead barbell shoulder presses - 30 kg - 10X10
barbell bicep curls (in the squat rack) - 20 kg - 10x10
Close grip barbell bench press - 40 kg - 3x10


Will get to this sometime Later today...... like a good 12 hours from now.. 2am and still wide awake.. i like this not having to go to work BS, gives me more time to skate, train, eat and sleep.. #LivingTheDream

[kronik420]

just finished my workout.. hungry as fk.. thinking bacon and eggs
couldn't get 10x10 on the shoulder presses, only got 10 reps first 4 sets, 8 reps 5th set, then 5 reps on last 5 sets.. will drop weight down to 25 kg for these next time. Probably keep same weight for bicep curls and up the close grip bench presses by 2.5 kg. been awhile since i've done bicep curls.. gonna be sore tomorrow.

Off day tomorrow, so going skating in the morning, haven't been since Monday so itching to get back on the ice..

[kronik420]

Day 6

Flat barbell bench press - 10x10 - 42.5 kg
Dead lifts - 10x10 - 62.5 kg
Incline dumbbell fly's - 3x10 - 2.5 kg + bars
Dumbbell lat pull overs - 3x10 - 10 kg + bar


breakfast today is a bacon and egg pizza gonna eat that then go skating for a couple hours, then come home, eat again and workout. Today's gonna be a good day

[kronik420]

well that was one hell of a workout, loving this program so far. Tomorrow will be the end of week 1, not sure how long i'll stick to this program but thinking about 12 weeks at least... So tomorrow will be:

Day 7

plyo box jumps 30 inches (if not then 24" with 5 kg weight) - body weight - 3x10
bosu squats - body weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 50 kg - 10x10

[kronik420]

Day 8

Off day


w00t, nice way to start off week 2. got a lot of eating and sleeping planned for today, might go skating, depends on how my legs are feeling later, my left shoulder is hurting a bit from last chest/back workout, not overly painful just an annoying pain..... just finished watching about 12 different YouTube videos on GVT and there was about 12 different views/opinions on the subject, will just have to wait and see how I go, planning on 12 weeks but could be more or less...

[kronik420]

Day 9

Standing overhead barbell shoulder presses - 25 kg - 10X10
barbell bicep curls (in the squat rack) - 20 kg - 10x10
Close grip barbell bench press - 42.5 kg - 3x10

feeling good this morning, pain in left shoulder gone. bacon, eggs, cheese, English muffins for breakfast, some peanut butter and a banana for a snack before i start my workout.

[kronik420]

Day 11

Flat barbell bench press - 10x10 - 45 kg
Dead lifts - 10x10 - 65 kg
Incline dumbbell fly's - 3x10 - 2.5 kg + bars
Dumbbell lat pull overs - 3x10 - 12.5 kg + bar

[kronik420]

those dead lifts almost killed me... got to the first set of lat pull overs and my nose started bleeding lol.. probably coz of the heat it's warming up here like a cow on fire. will increase the weights on all of these exercises next time round by 2.5 kg. having lunch then going fishing this afternoon. #LovingLife

[kronik420]

Day 12

plyo box jumps - 24" with 5 kg weight - 3x10
bosu squats - body weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 52.5 kg - 10x10


That progressive overload right der..

[kronik420]

Day 14

Standing overhead barbell shoulder presses - 27.5 kg - 10X10
barbell bicep curls - 22.5 kg - 10x10
Close grip barbell bench press - 45 kg - 3x10

[kronik420]

Day 16

Flat barbell bench press - 10x10 - 47.5 kg
Dead lifts - 10x10 - 67.5 kg
Incline dumbbell fly's - 3x10 - 5 kg + bars
Dumbbell lat pull overs - 3x10 - 15 kg + bar

[kronik420]

Day 17

plyo box jumps - 24" with 5 kg weight - 3x10
bosu squats - body weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 55 kg - 10x10

[kronik420]

Day 20

Had an extra day off yesterday. Was going to workout in the afternoon, but I went skating in the morning and smashed my head into the ice..... may have given my self a mild concussion.. woke up this morning with a sore neck and feeling dizzy.. gonna try and workout this afternoon still feeling a little light headed, might replace the standing shoulder presses with seated ones.


Standing overhead barbell shoulder presses - 27.5 kg - 10X10
barbell bicep curls - 22.5 kg - 10x10
Close grip barbell bench press - 47.5 kg - 3x10

[kronik420]

that was a lot easier on my lower back doing seated shoulder presses instead of standing, gonna continue with these from now on.
will increase weight on the shoulder presses and close grip bench next time.

[kronik420]

Day 22

Flat barbell bench press - 10x10 - 50 kg
Dead lifts - 10x10 - 70 kg
Incline dumbbell fly's - 3x10 - 5 kg + bars
Dumbbell lat pull overs - 3x10 - 17.5 kg + bar


Progressive Overload Dot Com

[kronik420]

that was a brutal workout. Will keep the weights the same for next workout, last 2 sets of bench got 9 and 6 reps.. completed 10x10 on deads but my rest periods were getting longer from sets 6-10, trying to keep it to 90 seconds.

[kronik420]

Day 23

bosu squats - body weight - 3x10
plyo box jumps - 24" with 5 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 57.5 kg - 10x10

[kronik420]

Day 24

Off day

got a lot of eating to do today. and looks like nice beach weather too. #w00t

[kronik420]

Day 25

Seated overhead barbell shoulder presses - 30 kg - 10X10
barbell bicep curls - 22.5 kg - 10x10
Close grip barbell bench press - 50 kg - 3x10


went for a run along the beach yesterday, feeling it today...

[kronik420]

Day 27

Flat barbell bench press - 10x10 - 50 kg
Dead lifts - 10x10 - 70 kg
Incline dumbbell fly's - 3x10 - 5 kg + bars
Dumbbell lat pull overs - 3x10 - 17.5 kg + bar

[kronik420]

Day 28


bosu squats - body weight - 3x10
plyo box jumps - 24" with 5 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 60 kg - 10x10

[kronik420]

held on to a 10 kg plate while doing the 24" box jumps.. a week or 2 and i should be able to make the 30" with body weight.... legs feel like jelly. steak and lasagna for dinner

[Chicagotarsier]

GVT is traditionally and typically done for 6-weeks without enhancement and 10-12 weeks enhanced.

It is based around maintaining your normal workout and moving a single exercise to the 10x10 range at 65-75% of maximum range.

This single exercise is performed once a week without enhancement and twice a week enhanced.

The ONLY goal in mind with GVT is increasing the maximum weight handled through the reps. In laymans words.....a successful GVT program will result your 1 rep max weight (from the start of GVT) being pushed 5-10 times (unenhanced 6-weeks) or adding 20% to your 1 rep max weight and pushing it 5-10 reps (enhanced 12-weeks) FOR that SINGLE exercise.

Record your weight increase progress and use it as the bar for success or not. GVT is not for everyone. That is why God made Crossfit.

[kronik420]

what?

[kronik420]

changing it up a bit today, don't think 10x10 on an isolation exercise is necessary so..

Day 30


Seated overhead barbell shoulder presses - 32.5 kg - 10X10
barbell bicep curls - 22.5 kg - 2x10 + 3rd set to failure
Close grip barbell bench press - 50 kg - 2x10 + 3rd set to failure
dumbbell concentration curls - 2.5 kg + bar - 2x10 + 3rd set to failure

[kronik420]

that was a killer workout, feeling strong, will up the weight on the shoulder presses next time around, keep the same weight for the rest of the exercises. 30 days in and i can see a difference in the mirror and can feel my body growing, clothing feels tighter, harder to scratch my back lol. need to get a new battery for my scales so can keep track of my weight. So far So good. #ILoveThisShit

[kronik420]

Day 32

Flat barbell bench press - 10x10 - 52.5 kg
Dead lifts - 10x10 - 72.5 kg
Incline dumbbell fly's - 3x10 - 5 kg + bars
Dumbbell lat pull overs - 3x10 - 20 kg + bar

[kronik420]

Day 33


bosu squats - body weight - 3x10
plyo box jumps - 24" with 10 kg weight - 3x10
decline bench sit ups - body weight - 3x10
squats - 62.5 kg - 10x10

[tarmyg]

Kronik,

How's it feeling thus far?

[kronik420]

Kronik,

How's it feeling thus far?

feels good, different than what i'm used too, 5x5. tweaking the workouts as i go.

making progress, can see a difference in the mirror. feeling strong.

[kronik420]

^^

also im always feeling hungry, just ate an hour ago, big bowl of spaghetti and beef mince. and im still hungry as fk.. going back to the kitchen and eat again before i go to bed.

[kronik420]

Day 35


Seated overhead barbell shoulder presses - 35 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 37

Flat barbell bench press - 10x10 - 55 kg
Dead lifts - 10x10 - 75 kg
Incline dumbbell fly's - 3x10 - 5 kg + bars
Dumbbell lat pull overs - 3x10 - 20 kg + bar


#GettingItDone

[kronik420]

will up the weight on the dead lift, keep the weight the same for the rest next time round. Hungry as fk, spaghetti and meatballs for meal 3 #ILiveInTheKitchen #HashTag