14 weeks of GVT to bring me to LV

Mr. Manager · 02-01-2015 9:51am

Awful middle and end to last year that saw me out of the gym for about 4 months. Renewed my membership last week and then got sick

Today is the day though! Light work for the first few sessions to avoid all those injuries I got last year.

Trying out candito for six weeks. Today is Squats and Deadlifts - very light.

Mr. Manager · 02-01-2015 5:46pm

A very light welcome back session.

Squats
BW x 10
Bar x 10
40kg x 6
40kg x 6
40kg x 6
40kg x 6

Deadlifts
60kg x 6
60kg x 6
80kg x 3

OHP
Bar x 10
Bar x 10

Seated Leg Press
70kg x 6
70kg x 6
70kg x 6
70kg x 6
106kg x 4

Mr. Manager · 05-01-2015 11:40am

Forgot to log one on Saturday. The DOMS. Christ. How I forgot those things

Quick and light again avoiding over doing it and injury.

Squats
BW x 10
Bar x 10
40kg x 6
40kg x 6
40kg x 6
40kg x 6

Deadlift

60kg x 6
80kg x 6
80kg x 6

Plank
30 seconds flat
30 seconds side
30 seconds side
30 seconds flat

Mr. Manager · 05-01-2015 10:29pm

Bench Press
Bar x 10
27.5kg x 10
27.5kg x 10
30kg x 8
30kg x 6

Barbell Row
50kg x 10
50kg x 10
50kg x 8
50kg x 6

OHP
Bar x 12
Bar x 9 (meant for twelve)
Bar x 8 (meant for ten)
Bar x 6 (meant for 8)

Lat Pulldown
28kg x 12
35kg x 12
42kg x 10
42kg x 8

All of the above sucked. I'm a country mile off anywhere I was last year. Long road ahead of me.

Alf Veedersane · 05-01-2015 10:37pm

Life Degen wrote: »

I'm a country mile off anywhere I was last year. Long road ahead of me.

Enjoy the journey to being stronger you were last year

Mr. Manager · 06-01-2015 11:13am

Alf Veedersane wrote: »

Enjoy the journey to being stronger you were last year

Thanks man! For now though, I'm enjoying the day of recovery

I really forgot just how debilitating doms were

Mr. Manager · 07-01-2015 3:28pm

Same as the last day really

Bench Press
Bar x 10
27.5kg x 10
30kg x 8
30kg x 6

Barbell Row
40kg x 10
50kg x 10
50kg x 8
40kg x 6

OHP
Bar x 12 - felt myself failing here so went to DB's
7.5kg x 12
7.5kg x 10
7.5kg x 8

Lat Pulldown
28kg x 12
35kg x 12
42kg x 10
35kg x 8

Supplementary workout of:

DB Arm Curls (dropset)
12.5kg AMRAP
10kg AMRAP
7.5kg AMRAP
5kg AMRAP
2.5kg x 10

Mr. Manager · 09-01-2015 3:16pm

Wasn't feeling the gym at all today but it was a short, light session again.

Bowling last night for 2 hours zapped the energy from my legs today. If anyone tries to claim it's not a physically exerting sport - play 10 games back to back for 2 hours straight and tell me you're not sweating like a rapist.

Squats
Bar x 10
40kg x 8
40kg x 8
40kg x 8
40kg x 8

Deadlift
70kg x 8
70kg x 8
70kg x 8
70kg x 8

Weighted planking
20kg for 30s
20kg for 30s
20kg for 30s

Oblique side bend
20kg x 10
20kg x 10

Alf Veedersane · 09-01-2015 3:22pm

Life Degen wrote: »

Bowling last night for 2 hours zapped the energy from my legs today. If anyone tries to claim it's not a physically exerting sport - play 10 games back to back for 2 hours straight and tell me you're not sweating like a rapist.

So, if Phil Taylor is sweating after a darts match....?

Mr. Manager · 10-01-2015 7:59pm

Alf Veedersane wrote: »

So, if Phil Taylor is sweating after a darts match....?

Maybe if he wasn't such a erm, large man, he might not sweat so much

Mr. Manager · 10-01-2015 8:02pm

Bench
Bar x 10
32.5kg x 5
12.5kg DB x 5
12.5kg DB x 5

Barbell Row
50kg x 10
50kg x 10
50kg x 8
50kg x 6

OHP
Bar x 12
7.5kg DB x 12
7.5kg DB x 10
7.5kg DB x 8

Lat Pulldown
28kg x 12
35kg x 12
42kg x 10
42kg x8

Supplementary
Arm Curls Drop set
10kg DB x 10
7.5kg DB x 10
5kg DB x 10
2.5kg DB x 10

Alf Veedersane · 10-01-2015 8:48pm

Life Degen wrote: »

Bench
Bar x 10
32.5kg x 5
12.5kg DB x 5
12.5kg DB x 5

Why the switch to DBs after starting with bar?

Mr. Manager · 11-01-2015 1:14am

Alf Veedersane wrote: »

Why the switch to DBs after starting with bar?

No reason other than I wasn't feeling the bar at all. Had an awful awful session today.

My strength is embarrassingly low again so I figure DB's are an easier way to work up the confidence to get under the bar properly.

Before finishing up my bench 1RM was bad enough at ~55kg. Now I'd honestly struggle to push up 40-45.

Mr. Manager · 13-01-2015 10:04am

Forgot to post yesterdays quick one during my work lunch break

Squats
Bar x 10
40kg x 10
42.5kg x 3
42.5kg x 3
42.5kg x 3
42.5kg x 3
42.5kg x 3

Sumo Deadlifts
70kg x 8
70kg x 8

Mr. Manager · 13-01-2015 2:25pm

What the absolute fúck is wrong with me?! Christ

Bench
Bar x 10
30kg x 10
30kg x 4 (failed 5th)

Honestly... what?

Barbell Row
50kg x 10
50kg x 8
50kg x 6

OHP
Bar x 10
Bar x 8
Bar x 6

Lat Pulldown
35kg x 10
42kg x 8
42kg x 6

Arm Curls (dropset)
10kg x 7
7.5kg x 7
5kg x 7
2.5kg x 7

Alf Veedersane · 13-01-2015 3:31pm

Patience. You're only back at it and you did 10 reps with 30 when you'd only been doing 5 reps of 32.5.

You'll get there. Plan ahead a bit with the sets and reps and try have a little more linearity to the progression.

Mr. Manager · 13-01-2015 4:37pm

I'm just getting really browned off reading my old posts and seeing what's going on now. I know it's a marathon and not a sprint but still... it sucks

I'm doing Candito 6 week program but will be switching back to 5x5 afterwards. Really didn't think the numbers would drop off that badly.

Onwards and upwards though!

Alf Veedersane · 13-01-2015 4:40pm

Cereal Rapper wrote: »

I'm just getting really browned off reading my old posts and seeing what's going on now. I know it's a marathon and not a sprint but still... it sucks

I'm doing Candito 6 week program but will be switching back to 5x5 afterwards. Really didn't think the numbers would drop off that badly.

Onwards and upwards though!

I'm back rebuilding my squat - I know how it feels to be way off where you were.

But you have a goal. Don't worry about where you were. Just concern yourself with doing everything better and you'll be surpassing what you once did and be doing it better.

Mr. Manager · 13-01-2015 5:19pm

Thanks a lot man

Mr. Manager · 15-01-2015 5:02pm

Gym was pretty busy today when I first went in. Someone in the squat rack and one guy using the smith machine, bench press and oly bar - rotating between all three.

It was legs so there was nothing to do at the beginning. Hit something else first until it freed up.

Lat Pulldown
35kg x 10
35kg x 10
35kg x 10
42kg x 10

Weights section opens up

Squats
42.5kg x 10
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3
40kg x 3

Sumo Deadlifts
70kg x 8
70kg x 8
70kg x 8

This session was brutally tough on my cardio. It's so bad and I was totally knackered by the end of it. Felt good though. Everything felt really easy.

Mr. Manager · 21-01-2015 9:55am

This wasn't neglected the last few days. Workouts continued as normal (ish) but I was away over the weekend in the UK.

Headed over to Preston to see the missus and checked out her local Total Fitness gym. It was a really nice place - apart from the showers. Biggest gym I've been to by a long shot.

Got everything done and some supplementary work but used DB's as I was alone.

Bench Press
10kg x 10
12.5kg x 10
15kg x 8
15kg x 6

Barbell Row
50kg x 10
50kg x 8
50kg x 8

Seated DB Press
10kg x 10
10kg x 8
10kg x 8

Lat Pulldown
35kg x 10
40kg x 8
45kg x 8

The weights of the latpulldown were ever so slightly different to the gym at home, tougher but got there in the end no problem.

Supplementary work included bicep curls, tricep extensions, tricep pushdowns and seated rows. Can't remember the exact set/rep range but it was definitely similar to the above.

Mr. Manager · 21-01-2015 10:01am

Yesterday marked the last day of Candito week 2. Starting to notice some strength come back. Mostly in my squats but my bench is still a disaster.

Bench Press
Bar x 10
30kg AMRAP (13

)

Barbell Row
50kg x 10
50kg x 8
50kg x 8

OHP
Bar x 10
Bar x 8
Bar x 6

Lat Pulldown
35kg x 10
42kg x 8
49kg x 6

Tricep pushdown (weight unknown)
Pin 5 x 10
Pin 5 x 10
Pin 5 x 10

Tricep extensions
Pin 5 x 10
Pin 5 x 10
Pin 5 x 10

Arm curls
10kg x 10
5kg x 10

Mr. Manager · 21-01-2015 2:30pm

Hard slog today on deadlifts. Really feeling that one.

Squats
Bar x 6
50kg x 6
50kg x 6
50kg x 6

Deadlifts
87.5kg x 6
87.5kg x 6

Despite being a really short session in the gym that was hard going.

Mr. Manager · 21-01-2015 2:34pm

Doing a small bit of cramming in the next 10 days. I'm back over in Preston next weekend and want to get through week 3, 4 and 5 of Candito before going away so the plan is to do 8 sessions in 9 days. After that it's supposed to be testing new 1RM but to be honest, I doubt much has changed so I'm going to jump into 5x5 while in Preston.

Mr. Manager · 22-01-2015 2:33pm

First good upper body day in a long time. Well, it wasn't good but it wasn't shít.

Bench
27.5kg x 6
35kg x 6
35kg x 6
35kg x 6

Barbell Row
50kg x 6
50kg x 6
50kg x 6

OHP
Bar x 6
Bar x 6
Bar x 6

Lat Pulldown
42kg x 6
42kg x 6
42kg x 6

Strict EZ Bar Curls
27.5kg AMRAP
22.5kg AMRAP
18.5kg AMRAP
13.5kg AMRAP
11kg AMRAP

bohsman · 22-01-2015 9:21pm

Cereal Rapper wrote: »

Bench
Bar x 10
32.5kg x 5
12.5kg DB x 5
12.5kg DB x 5

Cereal Rapper wrote: »

What the absolute fúck is wrong with me?! Christ

Bench
Bar x 10
30kg x 10
30kg x 4 (failed 5th) Honestly... what?

Cereal Rapper wrote: »

First good upper body day in a long time. Well, it wasn't good but it wasn't shít.

Bench
27.5kg x 6
35kg x 6
35kg x 6
35kg x 6

Progress! If only every 12 days was like that.

Mr. Manager · 24-01-2015 8:25pm

Easy day today.

Did a bit of core work before doing anything else as the squat rack was in use. Actually did quite a bit and I can't remember it all.

Plank
20kg x 30s
20kg x 30s
20kg x 30s
20kg x 30s

Side weighted drop (no idea the name...)
20kg x 10
20kg x 10

Russian twists
BW x 15
5kg x 15
5kg x 15
5kg x 15

Some other thing, in the plank position, bringing knees to alternate elbows
x 15
x 15

Squats
50kg x 6

Sumo deadlifts
80kg x 8

Finished off with some other oblique exercise that I also don't know the name of

Alf Veedersane · 24-01-2015 9:38pm

Cereal Rapper wrote: »

Side weighted drop (no idea the name...)

Holding db and letting weight pull you down and then straightening up? Side bends.

Cereal Rapper wrote: »

Some other thing, in the plank position, bringing knees to alternate elbows

Mountain Climber variation...I'd just call it cross body Mountain Climber

Mr. Manager · 25-01-2015 2:51am

You've nailed both, yeah. Side bends, I knew that one

Mr. Manager · 25-01-2015 5:02pm

Not a notion what happened today. Bench was just depressing but OHP was the best it's been since I started back again.

The other day I was meant to do 3x6 OHP and didn't finish but could bench 35kg 3x6 and today was just the complete opposite!!

Would love to know what that was all about...

Bench Press
30kg x 6
37.5kg x 4
37.5kg x 3

That was meant to be 37.5kg 6x3

Barbell Row
50kg x 6
50kg x 6
50kg x 6

OHP
Bar x 6
Bar x 6
Bar x 6
workset complete
Bar x 10
Bar x 8
Bar x 6
30kg push press x 4

Lat pulldown
42kg x 6
49kg x 6
49kg x 6

Strict EZ Bar Curls
27.5kg x 10
22.5kg x 9
18.5kg x 10
13.5kg x 10
11kg x 20

14 weeks of GVT to bring me to LV

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