!German Volume Training!

colman1212

Thursday

Arms/Shoulders

A1 Incline Hammer Curl 20's x 6,6,6,6,5,4 17.5's x 7,7,7,6
A2 Weighted Dips + 25Kg x 10 x 6

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

C1 Curlzzzz 15KG DBs x 3 x 15 (kinda 21s)
C2 Pushdowns x 3 x 21

D1 Cable rear delt flys x 3 x 10
D2 Cable curls x 3 x 10

Strained my neck :-( it hurts right now. Hopefully it won't be really bad 2mo. Aside from that, good session. Dips were solid. Arms have deco got a lot bigger on this program, couple of people have mentioned it. Always a win! Have next 3 days off, will try and get lots of training in. No surf this weekend.

colman1212

Friday morning (Anzac day)

Legs/Shoulders

A Squats 60kg x 10, 80kg x 10, 100kg x 10, 110kg x 10, 120kg x 7, 130kg x 3

B Military press bar x 10, 30kg x 10, 40kg x 8, 40kg x 8 , 40kg x 11

C Hack squat 5 sets

D Hammer strength shoulder press 3 sets

E One armed DB side lateral 7.5kg x 3 x 13

Just got in and mixed it up in the gym today. Had the day off work as its anzac day here. Am probably going out for a few tonight, mates last night here so kinda have to. Don't actually feel like drinking and have a feeling things could escalate!

colman1212

Monday

Chest/back

A1 Incline DB bench press 25's x 10 x 6
A2 Pull ups 10 x 6

B1 DB flys 15's x 3 x 6
B2 Bent Over Row 70kg x 6, 75kg x 2 x 6



Got in the gym and was not feeling well at all. Just did something to keep me ticking over. Crap crap session

colman1212

Tuesday

Arms/Shoulders

A1 Incline Hammer Curl 17.5's x 10 x 6
A2 Weighted Dips + 25Kg x 10 x 6

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

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

D1 Med ball pushups 3 x max
D2 Preacher curl 3 x max

Still not 100%. Deadlifts tonight and going to really go for it. Want to focus on nothing but eat sleep train for the next 4 weeks.

colman1212

Legs

A1 Deadlifts 130 kg 10 x 6
A2 lying hamstring curls pin 7 x 10 x 6

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

D1 Leg extension
pin 55 x 10
pin 60 x 10
pin 65 x 10
pin 70 x 8
pin 75 x 6

Form starting to come back on deadlifts after a long break from them. Using straps at the moment is helping a lot with grip. Will try 140 next week.

colman1212

Thursday

Shoulders

A1 Military press, bar x 10, 30kg x 10, 40kg x 4 x 10
A2 One armed lateral raise 10kg x 4 x 10

B1 Face pulls 15,15,15
B2 Cable lateral raise ,15,15,12

C1 Hammer strength press 40kg x 3 x 10
C2 Bent over rear delt fly 10kg x 3 x 15

D1 Seated bent over delt fly 12,12,12
D2 Rear delt cable fly 12,12,12

Was planning a light session tonight but got into it and ended up giving the delts a serious going over. Was a really enjoyable session, One that I'd like to include on a weekly basis so we'll see. Feeling great today, chest and back later on. Had a 5 egg omlette with bacon, smoked salmon and avocado for breakfast. Incccrreeedible. Great way to start a friday :-)

colman1212

Friday

Chest/back

A1 Incline DB bench press 27.5's x 10 x 6
A2 Weighted wide grip Pull ups +7.5kg x 6,6,6,6,6,6,5,5,4,4

B1 DB flys 17.5's x 3 x 6
B2 Bent Over Row 70kg x 10, 80kg x 6, 85kg x 6

C1 Hammer strength lat pull down 4 sets
C2 Machine chest press 4 sets

A load of pushups to finish.

Bit disappointed I started to fail on the pull-ups. I am going very wide on them. Want to start introducing a little bit more shoulder mobility too if possible. Eating really well, 6-7 meals per day. Carbs around workout only. Going to be a chilled weekend too :-)

colman1212

Saturday morning

Arms/squats

A Squats
40kg x 10
60kg x 10
80kg x 10
100kg x 10
115kg x 10 PR

B1 Seated Hammed Curl 20Kg DBS x 6,6,6,6,6,6,6,5,5,5
B2 Weighted Dips + 27.5Kg x 10 x 6

C1 Preacher Curl 4 x 10
C2 Med ball pushups 4 x 12

D1 Curls (21's) 12.5's 4 sets
D2 Triceps pushdowns 21 reps 4 sets

As I'm not really squatting on this program at the moment, I'm trying to bang them in once a week or so on an arm day. Really happy with today did 115kg for 10 reps with really good form. Will have to grab a video soon and throw it up. Then just smashed my arms which is always lots of fun. Got in the gym and realised the battery in my shuffle was dead. Gutting!!!

Oh and watched Generation Iron! Fantastic stuff. Really hope Kai Greene wins the olympia some day but can't see it happening.

colman1212

Monday

Chest/back

A1 Incline DB bench press 30s x 10 x 6
A2 Weighted wide grip Pull ups +7.5kg x 6,6,6,6,6,6,6,5,5,4

B1 DB flys 17.5's x 3 x 6
B2 Bent Over Row 80kg x 6, 90kg x 5 (too heavy), 80kg x 6

C1 Hammer strength lat pull down 4 sets
C2 Machine chest press 4 sets

A load of pushups to finish.

Felt strong after a quiet weekend. Probably the best I've done on incline DBs. Good sesh. On another note I weighted myself and 81.5kg. Need to up the calories again.

colman1212

Tuesday

Arms/Shoulders

A1 Incline Hammer Curl 20's 6,6,6,6,6,6,6,6,4,4
A2 Weighted Dips + 30Kg x 10 x 6

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

C1 Double handle Cable curls x 3 x 21
C2 Pushdowns x 3 x 21

D1 Med ball pushups 3 x max
D2 Preacher curl 3 x max

Happy with the dips. Feeling really good at the moment, even though only had 5 hours sleep sunday and monday night due to an exam on tuesday. Deadlifts later, Going to try hit 140kg for 10 sets :eek:

colman1212

Thursday

Legs

A1 Deadlifts 140 kg 10 x 6
A2 Seated hamstring curls pin 65 x 10 x 6

B1 oblique twists 3x15 (each side)
B2 Seated calf raise machine 3 x 15

D1 Leg extension
pin 40 x 10
pin 55 x 10
pin 60 x 10
pin 65 x 10
pin 70 x 8
pin 75 x 6

Good sesh, dead lifts feel good.
pin 75 x 6

colman1212

So havent posted the last week but have been training away as normal. heres what I did last night

Thursday

Legs

A1 Deadlifts 150 kg 10 x 6
A2 Seated hamstring curls pin 65 x 10 x 6

B1 Leg extentions 4 sets
B2 Lying Leg Curls 4 sets

Was late getting in the gym. Pretty happy with the deadlifts and to be honest it wasn't that hard. I could defo go heavier. Have been using straps which I find help a lot. Thats basically the end of phase two of german volume training. I think I'll basically take a week out where I just do high rep stuff and then start a new phase. Might go back to 10 x 10 with different exercises... Have to think about it. Be interesting to hear other peoples approch..

colman1212

Friday

Chest/Back

A1 Bench Press 65kg x 10 x 10
A2 Close grip chins 10,10,10,9,8,8,8,7,7,7

B1 Chest flys 3 sets
B2 Straight arm cable row 3 sets

C1 Chest press 3 sets

The thing about german volume training is when you try to go back onto an ordinary program of 3-4 sets per exercise, it feels like you haven't even worked out! so decided to smash out some 10x10 again simply because I now love volume.

colman1212

Sunday Sesh

Legs/Arms

A Squats
Bar x 10
60Kg x 10
80kg x 10
100kg x 10
110kg x 10
120kg x 8
130kg x 2


B Walking Lunges
60kg x 10
65kg x 10
70kg x 8
75kg x 6


C1 Close grip bench
50kg x 10
55kg x 10
60kg x 8,7,7


C2 Seated DB Curls 17.5kg x 10,8,7
15kg x 10,8

D1 Reverse Incline DB curl 4 sets
D2 Med ball push ups 4 sets

E1 Reverse grip cable curls 4 sets
E2 Dips 20,15,12,12

Was in the gym for nearly 2 hours today, loved hitting the gym hard on a sunday when I haven't been out the night before. Caffeine and tunes in and smash it out! I could have done more on the squats if I had a spotter, I want 120kg for 10 reps and I'm going to get it in the next 2 weeks. I sometimes wonder if a 10 rep max goal is more constructive for someone than a 1 rep max goal. I'm talking about someone with an ascetic goal as opposed to a strength based goal, or maybe its just because I'm obsessed with volume at them mo....!

colman1212

Monday

Chest/Back

A1 Bench Press 70kg x 10,10,9,8,7,7,7,7,7,7
A2 Close grip chins 10,10,10,10,8,8,7,7,7,7

B1 Chest flys 15,12,12
B2 Straight arm cable row 15,15,12

C1 Decline pushups,20,20,20,20

colman1212

Tuesday

Arms

A1 Close grip bench 50kg x 10 x 10
A2 Standing Zottman curl 10's x 10 x 10

B1 Standing EZ curl 33kg x 3 x 10
B2 Skullcrushers 33kg x 3 x 10
B3 Close grip bench 33kg x 3 x 10

5 rounds of as many as I can:
C1 Med ball pushups
C2 Cable Curl
C3 Dips

Good arm session. Plenty of volume, very enjoyable! Didnt do any mobillity work before hand and got shoulder pain, gots to remember to always do mobility (band pull parts, shoulder dislocates, scap push ups, scap pull ups)