!German Volume Training!

colman1212

I used to keep a log here ages ago but decided to start a new one.
I just started German Volume training this week.
Have done 3 workouts so far and the biggest thing I have noticed is DOMS and hunger!!!

Bodyweight: 80.3Kg
Height: 5ft 10.5
BodyFat: haven't had the pinch done in about 2 months but would think I'm about 13% at the moment.

Max Lifts: (not current)
Bench: 102.5Kg
Squat: 140Kg
Deadlift: 195Kg



Goal: to put on size and muscle

Diet:

Meal1: 6eggs or 200g beef with capsicum,spinach,asparagus & 1/4 avocado
Meal2: 200g chicken breast/200g grass fed beef with zucchini
Meal3: 200g chicken with salad
Meal4: 400g sweet potato with 250g turkey/beef/pork & vegetables
Meal5: 30g oats & 30g whey protein with a hand full of blueberries
Meal6: White rice (130g uncooked) with 250g turkey/beef & vegetables

Supps: Red krill oil, Multivitamin, Super greens, zinc, vitamin c, super seed fiber, creatine mono, glycine.

Training plan: weights 5 days a week, surfing on saturdays :-)

Tefral

colman1212 wrote: »

I used to keep a log here ages ago but decided to start a new one.
I just started German Volume training this week.
Have done 3 workouts so far and the biggest thing I have noticed is DOMS and hunger!!!

Bodyweight: 80.3Kg
Height: 5ft 10.5
BodyFat: haven't had the pinch done in about 2 months but would think I'm about 13% at the moment.

Max Lifts: (not current)
Bench: 102.5Kg
Squat: 140Kg
Deadlift: 195Kg



Goal: to put on size and muscle

Diet:

Meal1: 6eggs or 200g beef with capsicum,spinach,asparagus & 1/4 avocado
Meal2: 200g chicken breast/200g grass fed beef with zucchini
Meal3: 200g chicken with salad
Meal4: 400g sweet potato with 250g turkey/beef/pork & vegetables
Meal5: 30g oats & 30g whey protein with a hand full of blueberries
Meal6: White rice (130g uncooked) with 250g turkey/beef & vegetables

Supps: Red krill oil, Multivitamin, Super greens, zinc, vitamin c, super seed fiber, creatine mono, glycine.

Training plan: weights 5 days a week, surfing on saturdays :-)

Which one are you doing? Advanced or Beginner?

colman1212

First Proper workout:

A1 Squats 10 x 10 80kg (tempo 4010)
A2 Seated leg Curls 10 x 10 Pin 50 (4010)

B1 Cable crunches
20
15
15
12

B2 Calf raises pin 30
15
15
15
15

Really good form on the squats and getting deep. Just came off an 8x8 so the volume isn't a massive shock to the body. Got heavy going around set 8 though.

colman1212

cronin_j wrote: »

Which one are you doing? Advanced or Beginner?

Going to do the beginner one and see how I go, More volume in it and I'm loving volume based programs at the moment.

colman1212

Arms/Shoulders

A1 Hammer Curl 10 x 10 10kg DBs (4020)
A2 Dips 10 x 10 (4020)

B1 Incline Rear Delt Lateral raise 4x 10 5kg DBs
B2 Seated lateral raise 4 x 10 5kg DBs

C1 Triceps cable push downs 4 sets

Good session, legs are still in bits from the leg session. I can see this program getting incredibly hard in a couple of weeks.

colman1212

Chest/back

A1 Decline DB bench press 25's x 10 x 10
A2 ChinUps 10,10,9,8,8,8,7,6,6,5

B1 InclineDB flys 10's x 12, 12.5s x 2 x 10
B2 One armed row 32.5kg x 3 x 10

The chinups were very tough. It has been quite a while since Ive done them, I reckon I'm actually stronger now on wide grip pullups because I've been doing them so much.

Another thing is I like to train mon-fri after work. This program kind of requires breaks but maybe one of the days I'll just get in the gym and do abs and calves or something light.

colman1212

So here's how the last few days have gone:

Friday:

Just got in and did a shoulders and triceps session, nothing intense and not GVT

Saturday
Went to noosa surfing - just been learning the last couple of months and really loving it.

Sunday

Legs

A1 Squats 85kg 10x10
A2 Seated hamstring Curl pin 55 10x10

B1 Cable crunches Pin 60 3x20
B2 Seated calf raise machine 2 x 20

C1 Walking lunges 50Kg 3 x 10
C2 Seated calf raises 2 x 10 (forgot the third set)

Keeping my tempos on the squats and i'm not close to failure yet. Added in walking lunges as they are the only exercise that hits my glutes hard. i love them.

Man leg day on this program I can literally eat non stop and never feel full.
Checked my weight and it hasn't gone up despite adding an extra meal.

Today so far:

Meal 1: 5 large eggs, 2 slices of bacon, 50g smoked salmon, loads of veggies
Meal 2: 40g oats, 30 g whey protein, 10g chia seeds
Meal 3: 200g chicken and salad
Meal 4: 200g chicken and salad
Meal 5: 120g basmati rice, 250g beef, asparagus, capsicum,

Its 6pm and I'm starting to get hungry again, Don't get me wrong, I love eating so its all good.

RidleyRider

There's hardly enough kcals in there to notice weight gain?

colman1212

RidleyRider wrote: »

There's hardly enough kcals in there to notice weight gain?

Well that was 5 meals, going to be 7 meals by the time I go to bed.
I was maintaining my weight on 5 meals so I thought by adding one extra meal my weight would start to increase. My standard day is

Meal1: 6eggs or 200g beef with capsicum,spinach,asparagus & 1/4 avocado
Meal2: 200g chicken breast/200g grass fed beef with zucchini
Meal3: 200g chicken with salad
Meal4: 400g sweet potato with 250g turkey/beef/pork & vegetables
Meal5: 30g oats & 30g whey protein with a hand full of blueberries
Meal6: White rice (130g uncooked) with 250g turkey/beef & vegetables

I'm not looking for a massive bulk where I start smashing carbs. I want to stay relatively lean. Get most of my carbs in around training.
I basically just want to keep adding extra good cals until my weight starts slowly increasing. Ideally I'd like to be about 85kg, currently at around 81kg.

colman1212

Monday

Arms/Shoulders

A1 Incline Hammer Curl 12.5's x 10 x 10
A2 Weighted Dips + 5Kg x 10 x 10

B1 Incline Rear Delt 5's x 3 x 12
B2 Seated side lateral raise 5's x 3 x 12

C1 EZ Curl Bar +20kg x 3 x 10
C2 Skullcrushers Bar +20kg x 3 x 10
C3 Close-grip Bar +20kg x 3 x 10

Serious pump sesh! Added whey protein back into my diet after a long break from it because it was giving me spots. Spots started coming back again, gutted! have to drop it again. Ordered some Rice protein isolate. See how that goes..

RidleyRider

It's funny, I have the opposite problem when I have whey.

colman1212

RidleyRider wrote: »

It's funny, I have the opposite problem when I have whey.

Whats the opposite problem?!

RidleyRider

colman1212 wrote: »

Whats the opposite problem?!

My spots go when I have whey in my diet.

colman1212

RidleyRider wrote: »

My spots go when I have whey in my diet.

That's awesome, I love whey protein so it kills me not to be able to have it.
Whey protein with oats, blueberries and chia seeds is unbelllllievablle!
I think I have some kind of dairy intolerence so I normally try to avoid it. Hopefully the rice protein will be fine, although it will probably taste like sh1te.

Anyway heres last nights session...

Tuesday

*mobillity work*
band pullaparts
scap pushups
shoulder dislocates

A1 Decline DB Bench 27.5's 7 x 10, 1 x 9, 2 x 8
A2 Chinups 10,10,10,10,9,8,8,7,6,6

B1 Incline DB flys 12.5's x 3 x 12
B2 One armed row 32.5Kg x 9, 30kg x 10, 30kg x 9

C1 Barbell pushups 15,14,13,12........4,3,2,1


Tonight was a really tough session. trying to keep tempos on chinups is hard once you get past like set 6. By the time I got onto the one armed rows, my lats were just dead. I can normally go quite heavy on those but after 84 chinups its not so easy!

Need to read up on what exactly I'm supposed to do when I don't complete a set. Am I just supposed to aim to do better next week, or up the weight and get less reps again.

Starting to increase my portions of carbs around training and will keep putting them up until I start putting weight on.

colman1212

Wednesday

Legs

A1 Squats 90Kg x 10 x 10
A2 Seated leg curl pin 60 x 4 x 10, 60 x 8, 60 x 6, 55 x 2 x 10, 55 x 2 x 9

B1 Cable crunches pin 65 x 1 x 20,65 x 2 x 15
B2 Seated calf machine pin 30 x 20, 35 x 20, 35 x 13..pause.. x 7

C1 Walking lunges 50kg x 10, 55kg x 10, 55kg x 10
C2 Straight leg calf raises 35 x 3 x 10


Squats were tough but got through them. Leg curls were too heavy, need to drop and focus on the squeeze. Was pouring sweat, great workout. The hunger when I got home was ridiculous, could not stop eating which is great. Increasing my calories every couple of days. Liking this program so far.

colman1212

Thursday
Shoulders & abs (Light session)

Friday
Arms (GVT)

Saturday
Surfing

Monday
Chest/back

A1 Decline DB bench
25's x 2 x 10,
27.5's x 3 x 10,
27.5s x 2 x 9,
27.5s x 3 x 8
A2 Chinups 10,10,10,10,8,8,7,7,6,6

B1 Incline DB flys 12.5's x 3 x 12
B2 1 armed row 30kg x 3 x 10

C1 barbell pushups 16,15,14,13...3,2,1

Got in the gym today and was wrecked from the weekend.
A combination of a big day surfing sat, a big night out sat night and having to work 12 hours on sunday due to some issues. Glad to just get in and get a session done.

colman1212

Tuesday

Legs

A1 Squats 95kg 10x10
A2 Seated hamstring Curl pin 55 10x10

B1 Cable crunches Pin 65 3x20
B2 Seated calf raise machine 3 x 15

C1 Walking lunges 50Kg x 10,55kg x 10, 60kg x 10
C2 Standing calf raises 2 x 10

Great session. hard work but felt fantastic afterwards. Loving this program.

colman1212

Wednesday

Arms/Shoulders

A1 Incline Hammer Curl 15s x 10 x 10
A2 Weighted Dips + 10Kg x 10 x 10

B1 Incline Rear Delt 7.5's x 3 x 12
B2 Seated side lateral raise 7.5's x 3 x 12

C1 EZ Curl Bar +22.5kg x 1 x 10, +25kg x 2x 10
C2 Skullcrushers Bar +22.5kg x 1 x 10, +25kg x 2x 10
C3 Close-grip Bar +22.5kg x 1 x 10, +25kg x 2 x 10

D1 Close-grip triceps bar pushups 10,9,8,7,6,5,4,3,2,1

Weight is up to 81.2kg. Great to see it starting to move. Starting to feel a bit stronger too. Using rice protein Isolate instead of whey at the moment. Also having glutamine and amino acids in the morning. Recovery from leg day really takes its time but loving it. Walking in to the gym on leg day for GVT feels like going to war! 100kg for a 100 reps is going to be a challenge!

Mr. Manager

Are you doing phase 2 of GVT?

colman1212

Cereal Rapist wrote: »

Are you doing phase 2 of GVT?

Yep, probably going to run 3 phases. Another beginner and then the advanced and I'll see where I'm at. I love the volume in this time of training. Feel Great afterwards.

Friday
Chest/back

A1 Decline DB bench
30's x 10,10,10,10,10,8,6,6,7,7

A2 Chinups 10,10,10,10,10,8,7,6,6,7

B1 Incline DB flys 15s x 3 x 10
B2 1 armed row 32.5kg x 3 x 10

C1 barbell pushups 20,15,12,12

D2 Chest press machine 10,8,8,8

Had a rest day on thursday and felt very strong in the gym tonight. Dumbell pressing was much improved. It took it out of me all the same, was out of breath by the 6/7th set. Loving GVT, its hard work. I've a lot of sh1t on over the next few weeks so hopefully I can keep my food and training right. Surfing in the morning.....YES.

On a sidenote had kanye west - "black skinhead" banging in the gym tonight. Tunnnnnne!

colman1212

Sunday Morning

Arms/Shoulders

A1 Incline Hammer Curl 17.5's x 10, 8,8,8,8,8,8,7,7,6
A2 Weighted Dips +12.5Kg x 10,10,10,10,10,9,8,7,7

B1 Incline Rear Delt 10's x 3 x 10
B2 Seated side lateral raise 7.5's x 3 x 12

C1 EZ Curl Bar +25kg x 3 x 8
C2 Skullcrushers Bar +25kg x 3 x 8
C3 Close-grip Bar +25kg x 3 x 8

Tune of the workout was Rick Ross, Kanye West & Big Sean - Sanctified. Banging! Should have done legs but I usually train legs with someone and he wasn't around so we're training them 2mo. Need a buddy on leg day!

colman1212

Monday
Chest/back

A1 Decline DB bench
30's x 10,9,8,8,8,8,8,6,6,6,6

A2 Chinups 10,10,10,10,9,8,7,7,7,7

B1 Incline DB flys 15s x 3 x 10
B2 1 armed row 32.5kg x 3 x 10

Today was about getting in and doing something. I had a project I had been working on for a year finish and sunday and ended up working the whole way through the night into monday. Got home at 3pm mon and slept for 3 hours, then hit the gym. Going to hit legs today and need to step my game up, Even though I'm fairly wrecked. We'll see.

colman1212

Tuesday

Legs

A1 Squats 100 kg 10x10
A2 Lying hamstring Curls pin 7 10x10

B1 Cable crunches Pin 65 3x20
B2 Seated calf raise machine 3 x 15

C1 Walking lunges 50 Kg x 10,60 kg x 10, 65 kg x 8

Got in the gym last night and was tired. Did my first set of 100kg for 10 and just about got them. Wasn't properly warmed up. I actually think super setting with leg curls helps my squats. Gets the blood into the hamstrings. Pushed through the rest of the sets. Hard work. Happy with the 100kg though.
Really enjoying my walking lunges at the moment.
Going to move onto GVT phase 2 on Friday.

Had Roy Jones - Can't be touched banging in the gym today. Awesome stuff.

colman1212

Wednesday

Arms/Shoulders

A1 Incline Hammer Curl 15s x 10,10,10,10,10,10,10,8,8,7
A2 Weighted Dips + 15Kg x 10,10,10,10,10,10,9,8,8,8

B1 Incline Rear Delt 10's x 3 x 10
B2 Seated side lateral raise 7.5's x 3 x 12

C1 EZ Curl Bar +25kg x 1 x 10, +27.5kg x 1 x 8,+27.5kg x 1 x 6
C2 Skullcrushers Bar +25kg x 1 x 10, +27.5kg x 1 x 8,+27.5kg x 1 x 6
C3 Close-grip Bar +25kg x 1 x 10, +27.5kg x 1 x 8,+27.5kg x 1 x 4


Last session on phase 1 of german volume training. Starting phase 2 on friday.
Have been incredibly impressed by this program so far.Went a big lighter tonight on the arms and really focused on tempos instead of banging out reps.

My calories have increased significantly as the program has moved progressed and I still feel like I'm getting leaner even though I am putting on weight which is something I haven't experienced when bulking in the past. I'll weigh myself tomorrow and see where I'm at. I've also learned that rest days on this program are as important as training days and good sleep is a requirement. Loving it!

colman1212

Friday

Chest/back

A1 Incline DB bench press 27.5's x 6 x 10
A2 Pull ups 6,6,6,6,6,6,6,6,6,5

B1 DB flys 15's x 6
B2 Bent Over Row 60kg x 6, 70kg x 2 x 6

C1 Bar push ups 18,17,16,15.....3,2,1


So this was the first session on phase 2.
Was a good session, good tempos. 6 reps is a nice change from the 10

Saturday
Surfing - waves were crap.

I have 3 days up in noosa surfing next weekend, which will also involve a fair bit of partying so not sure how my training will be the week after but we'll see.

colman1212

Monday

Arms/Shoulders

A1 Incline Hammer Curl 17.5's x 10 x 6
A2 Weighted Dips + 20Kg x 10 x 6

B1 Bent over Rear Delt 12.5s x 3 x 10
B2 Seated side lateral raise 7.5's x 3 x 12

C1 Curlzzzz 12.5KG DBs x 3 x 21 (21s)
C2 Pushdowns x 3 x 21

D1 Cable rear delt flys x 3 x 10
D2 Diamond pushups x 3 x 12

E1 Cable side lateral raise x 3 x 10


Ok so probs went a bit over the top last night but was full of energy and thought I might aswell make use of it. My weight is up to 81.9KG too so moving in the right direction which is great.

colman1212

Tuesday

Legs

A1 Deadlifts 110 kg 10x6 Tempo 5010
A2 Seated hamstring Curls pin 60 5x6, pin 55 5 x 6

B1 oblique twists 3x12 (each side)
B2 Seated calf raise machine 3 x 12

C1 Leg extension pin 55 x x 10,pin 60 x 10,pin 65 x 8, Dropset

First time doing deadlifts since christmas, technique didnt feel great, think I'm doing more of a straight leg variation. Lower back got quite fatigued so i had to drop weight on the leg curl. At the same time the 110kg felt light.

In this version of the phase 2 there seems to be nothing for quads really. Added in some leg extensions but man I need some squats!

Upper back and hamstrings are quite sore this morning, so I must have done something right...

colman1212

Wednesday

Chest/back

A1 Incline DB bench press 30's x 6,6,6,6,6,6 (spoter), 6, 5,4,4 (55 reps)
A2 Pull ups 10 x 6

B1 DB flys 17.5's x 3 x 6
B2 Bent Over Row 70kg x 6, 75kg x 2 x 6

C1 Bar push ups 20,20,20,20,20

Pretty good session, bench was tough going but form was relatively good.
Hamstrings are DEEEE-STROYED today from the deadlifts and upper back quite sore.

colman1212

Thursday

Arms/Shoulders

A1 Incline Hammer Curl 17.5's x 10 x 7
A2 Weighted Dips + 22.5Kg x 10 x 6

B1 Bent over Rear Delt 10s x 3 x 12
B2 Seated side lateral raise 9's x 3 x 12

C1 Curlzzzz 12.5KG DBs x 3 x 21 (21s)
C2 Pushdowns x 3 x 21

D1 Squats
60Kg x 10
80Kg x 10
100kg x 10
110kg x 10
120kg x 5

Good session, Did arms and its been annoying me that I haven't really hit my quads this week at all, but smashed my hamstrings...So squats at the end to finish. Felt strong, didn't go too heavy. Just something to keep them ticking over.
Noosa in the morning for 3 days of surfing, eating and drinking. Will try and eat and drink clean though, no processed crap, zero carb beer and vodka soda.

colman1212

Friday

225 Push ups

Sat/Sun/Mon

Surfing

Tuesday

Chest/back

A1 Incline DB bench press 27.5 x 10 x 6
A2 Pull ups +5kg 6,6,6,6,6,6,6,5,5,5

B1 DB flys 17.5's x 3 x 6
B2 Bent Over Row 70kg x 6, 75kg x 6, 80kg x 6

C1 Bar push ups 20,20,20,20,20

Got in the gym yesterday and was pretty wrecked, spent 3 nights up on the sunshine coast surfing and drinking. I did eat clean though. Has to be done too. Back into it. legs today.

colman1212

Tuesday

Legs

A1 Deadlifts 120 kg 9 x 6, 125kg x 6 Tempo 5010
A2 Seated hamstring Curls pin 60 10 x 6

B1 oblique twists 3x12 (each side)
B2 Seated calf raise machine 3 x 12

C1 Ab roll outs 3 x 15

D1 Leg extension
pin 55 x 10
pin 60 x 10
pin 65 x 10
pin 70 x 6

Form a bit better on deadlifts this week. Can defo go a lot heavier but want to focus on form.