good god. I had 1 week of high volume routine and I was already overtraining and I stop it there and that. I just listened to my body.

I don't know about GVT but with DTP, at best do it max for 3 weeks before stopping it for 3 weeks. If to use DTP for long term, only 2 body parts a week at best.

I'd think that there will be days where it wouldn't be so high volume? A little bit of deloading? No?

This post has been edited by razorboy: Oct 12 2011, 09:44 AM

Six weeks was the minimum, I think. No deloading phases, tbh I'm treating this 6 weeks to be a deload program anyways. Starting to feel lethargic at work though, and dreading my training days, which is a sure fire indication of overtraining.

But its still alright, I've felt worse before and still managed to get good workouts in, so I'll keep going until my body tells me its enough. Resting today and SQUATS tomorrow, omfg zz.

My body's communication with me is very clear-cut. The moment I start overtraining, I start losing sleep, extremely lethargic and i'll start pulling stuff here and there.

What do you mean by pulling stuff?

pulling a hamstring, my quad. straining my back, here and there.

Week 3, Workout 2, Legs (13/10/2011)
Squats
60kg x 10 x 10

Leg Curls
35 x 4 x 15

Notes for Squats;
Rest times until set 5 - 1min
Average rest times from set 5 to set 9 - 1mins 30secs
Set 10 rest duration - 2mins

Stay with 60kg until rest times are decreased. Energy level dried up after squats, had a 10mins break before shifting to leg curls

Week 3, Workout 3, Shoulders (16/10/2011)
//Due to visiting a new gym, which didnt have a wall clock, i couldn't track my rest time so reverted back to my old routine to compensate. needless to say i enjoyed it since i could go heavy again

DB Seated Shoulder Presses
Warm ups x 12
50lbs x 12
60lbs x 10
70lbs x 2 x 5

Cable Lateral Raises
10kg x 10
15kg x 8
10kg x 10

DB Seated Lateral Raises
22lbs x 10
(27lbs x 8 + Standing Lateral Raises 7.5kg x 10) x 2

Seated Rear Shoulder Raises
27lbs x 3 x 10
33lbs x 10

Machine Shrugs //Didnt keep track of weights, just kept going heavier for each set
* x 2 x 20
* x 2 x 15
Full Stack x 10

Bodypump Class

Week 3, Workout 4, Back (17/10/2011)
//Though its Monday, will still consider this as last weeks workout
BB Bent Over Rows
60kg x 6 x 10
60kg x 3 x 8
60kg x 10

V Grip Pulldowns
40kg x 3 x 15

Deadlifts
Empty Bar x 8
60kg x 6
80kg x 6
100kg x 6
120kg x 5
140kg x 4 //Straps and belt on at this point
160kg x 2 //Still have at least a rep left in the tank. decided not to be ego and ended it. looks like i got stronger anyways.

//Deadlift notes:
//Followed advice from CT @ T-Nations for deadlifts, low hip starting point and pausing at every rep. Felt better and more taxing as i wasnt bouncing the weight up after lift off. Slowly lowered the bar on eccentric and basically free falled the bar after going past knees, pause for a sec, repeat.

This post has been edited by mikehuan: Oct 18 2011, 12:24 AM

Week 4, Workout 1, Shoulders (20/10/2011)
DB Seated Press
44lbs x 10 x 10

DB Lateral Raise
7.5kg x 4 x 15

DB Front Raise
10kg x 3 x 12

Smith Shrugs
60kg x 3 x 20
100kg x 2 x 10

switching back to old routine.
Legs 26/10/2011
Squats
Empty Bar x 2 x 10
60kg x 6
80kg x 6
100kg x 5 - video
105kg x 2
105kg x 3 - PR
60kg x 8 - video

RDL - Following some vid tutorials, slowly lower bar past knees and feel the hamstring stretch before going back up.
Empty Bar x 10
52.5kg x 8
72.5kg x 8
92.5kg x 4 x 6

Leg Curls
Warm up x 2 x 10
50kg x 4 x 10

HS Leg Press
3pps x 2 x 10
4pps x 2 x 10
5pps x 2 x 8

Cardio
21mins speed 6 incline 0 (effin treadmill incline mechanism spoiled and i didnt notice. no wonder it was so easy, wasnt even breaking a sweat)
19mins speed 6 incline 4.5 (okay now im sweating lol. but not breathing hard)

Noticed this :


DB Seated Shoulder Presses

70lbs x 2 x 5

70 lbs DBs for shoulder presses. You monster!

To be fair, and angle is one notch from the highest notch. So cheated there a bit lol.

30/10/2011, Chest/Triceps

DB Incline Press
55lbs x 10
62lbs x 10
72lbs x 8
83lbs x 7

Barbell Flat Bench Press
Warm up x 12
60kg x 10
70kg x 10
80kg x 5

DB Flat Bench Flys
22lbs x 12
27lbs x 12
33lbx x 10
38.5lbs x 10

HS Chest Press
30kg x 12
45kg x 10
60kg x 2 x (4,3)
30kg x 6

BW Dips Chest Ver.
BW x 8, 7, 7

Overhead DB Seated Tricep Press
44lbs x 10
55lbs x 10
62lbs x 2 x (7, 6)

Tricep Kickbacks
2.5kg x 10
5kg x 10
7.5kg x 7

Rope Pulldowns
12.5 x 10
20 x 8
25 x 6, 5 + Forced negatives

Without adding in tricep routine, im at lvl 4 at fitocracy. damn hard to key workouts there, alot of exercises missing.

01/11/2011 Arms Day - All weights recorded are plate weights only
EZ Bar Close Grip Curl, Standing
Empty bar x 15
10kg x 12
15kg x 10
20kg x 10
20kg x 8
20kg x 6
20kg x 6

Skullcrushers
12.5kg x 15
22.5kg x 15
27.5kg x 12
32.5kg x 10
32.5kg x 8
32.5kg x 6
32.5kg x 6
Forced negatives on last 2 sets

EZ Bar Wide Grip Curl, Standing
12.5kg x 15
22.5kg x 12
27.5kg x 8
32.5kg x 8
32.5kg x 6
32.5kg x 6

Rope Triceps Pushdown
17.5kg x 10
22.5kg x 10
27.5kg x 6
30kg x 6
30kg x 4
Forced negs on last set

Treadmill Walk
30mins, 2.2 km, 5.5 km/hr, 4.5% incline

this session was kinda of a spur of the moment thing so didnt really think much about what to do.

02/11/11 Shoulder
Seated DB Press 90 degree angle.
50lbs x 12
61lbs x 8
70lbs x 3 - PR (finally!)
50lbs x 6

Rear Cable Lat Raise
10 x 12
20 x 7
15 x 8

Seated Rear Delt Raise
22lbs x 10
27lbs x 10
27lbs x 8

Seated Lateral Raise
22lbs x 10
27lbs x 8 + 7.5kg standing lateral raise dropset
27lbs x 8 + 5kg x 6 seated lateral raise dropset

Plate Front Raises
10kg x 10
15kg x 10
20kg x 8

Face Pulls - Just to try out, light weights and holding peak contraction

EZ Bar Upright Rows (Plate weights only)
10kg x 10
20kg x 10
25kg x 8
30kg x 4

This is beast, man. Nice job!

thanks man!

his gym has 70lbs db. DAMN !

The jealousness is high in this one.

my gym stops at 60lbs

Mine stops at 99, and the next gym I'm gonna join stops at 120. Well, not as though I can use them, lol. Not yet, anyways