getting on good numbers there, so how is your progress now?

So far so good bro, just trying to loose a bit more of weight.

Wednesday, 29th February 2012

Chest Day

Hammer Strength Chess Press Machine

30kgs x 10

50kgs x 10

55kgs x 5

Hammer Strength (forgot whats the name of this HS machine,will google it)

30kgs x 10

50kgs x 10

70kgs x 8

100kgs x 3

Pectoral Fly

7bars X 15

10bars x 12

13bars x 8

11bars x 10

Cable Crossover

9kgs x 10

23kgs x 8

18kgs x 10

Cardio- 10 minutes

This post has been edited by shankar_dass93: Feb 29 2012, 07:31 PM

I see that you always make a point for cardio, good determination! keep it up, mate.

Thanks for the encouragement bro. I'm just giving the best in my training. How are you ? Started your training ?

Thursday, 1st March 2012

Shoulder/Trap Day

Empty Bar x 12

20kgs x 8

30kgs x 5

35kgs x 1

20kgs x 5

Dumbbell Front Delt Raise

10kgs x 16

14kgs x 10

16kgs x 10

Side Lateral Machine

20 x 10

25 x 8

32 x 5

Front Plate Raise

15kgs x 10

20kgs x 2 x 8

Barbell Shrugs

30kgs x 12

60kgs x 10

90kgs x 10

60kgs x 10

Cardio - 12 minutes

Friday, 2nd March 2012

Leg Day

Started doing German Volume Training (GVT) today for legs.

Leg Extension

26 x 10

40 x 10

89 x 10

110 x 8

124 x 8

96 x 8

40 x 10

54 x 10

68 x 10

75 x 10

Leg Press

Warm up

80 x 20

Working Set

120 x 15

220 x 12

400 x 10

300 x 10

400 x 2 x 10

120 x 10

400 x 10

260 x 10

400 x 5( couldn't do another 5 reps )

Leg Curl

26 x 10

33 x 10

40 x 10

54 x 10

61 x 10

33 x 10

( could only do 6 sets rather then 10 )

Walking Lunges - 16 reps

This is the best leg workout that I had done so far

So GVT has more sets compared to the conventional routines? I think you could hardly walk after the workout.

German Volume Training emphasizes on 10 sets of 10 reps per exercise. Honestly, i felt like crying yesterday man. Went home, had a bath and my dinner and staraight knocked out on bed.

Saturday, 3rd March 2012

Bench Press

Empty Bar x 20

30kgs x 10

60kgs x 6 ( with a spotter)

30ks x 8

15kgs x 6

Goal is to bench 80gs by year end.

Cardio - 19 minute ( couldnt do HIIT as my legs are still sore from yesterdays training )

Bro, GVT is actually centered around doing 10 sets of a main compound for the particular muscle group, and then 3 sets of supplementary exercises. The leg extensions are more of an isolation movement. So a leg day under GVT should look like 10 (perhaps squats or leg press) + 3 (e.g. leg extensions) sets for quads and 10 (maybe stiff legged/romanian deads) + 3 (e.g. leg curls/Bulgarian split squats) sets for hams. And 3/4 sets of calves too later on if you have the energy for it. Gotta stick to compounds and heavy (relative) weight for this program. My 2 cents, yeah.

Yeah thanks for the correction bro. I did read up the article before and got an advice from a buddy in the gym before starting this off. My main focus yesterday was to do 10 sets of leg press followed by exercises of my choice.

Monday, 5th March 2012

Chest Day

Bench Press

Empty bar x 12

30kgs x 10

60kgs x 3

30kgs x 8

20kgs x 10

Chess Press

25kgs x 12

66kgs x 8

52kgs x 8

48kgs x 8

30kgs x 12

Pectoral Fly

26 x 12

54 x 8

63 x 3

40 x 8

Cardio - 21 minutes ( HIIT )

Tuesday, 6th March 2012

Dumbbell Curl

10kgs x 12

16kgs x 10

22kgs x 10

12kgs x 20

Barbell Curl

12.5kgs x 2 x 10

( Weight of plates excluding bar)

32.5kgs x 12 ( Spotters help)

20kgs x 8

Preacher Curl

25 x 12

46 x 8

60 x 1

53 x 8 ( spotters help for the last 3 reps )

Straight Bar Tricep Pushdown

15 x 12

30 x 10

42 x 8

20 x 20

Tricep Extension

20 x 12

32 x 10

46 x 5

Cardio - 5 Minutes

Wednesday, 7th March 2012

Back/Shoulder Day

Wide Grip Low Row

33 x 12

57 x 8

67 x 8

77 x 8

T-Bar Row

30kgs x 15

60kgs x 12

75kgs x 12

60kgs x 8

One Arm Dumbbell Row

16kgs x 12

22kgs x 10

28kgs x 8

34kgs x 4

Fixed Pulldown

100 x 12

160 x 10

205 x 2

Front Delt Raise

10kgs x 12

14kgs x 10

16kgs x 7

Front Plate Raise

15kgs x 8

20kgs x 6

20kgs x 2 x 8

Friday, 9th March 2012

Leg Day

Leg Extension

Warm-Up Set

26 x 2 x 12

68 x 12

110 x 8

124 x 8

138 x 5

Leg Press

Warm-Up Sets

60 x 2 x 12

Working Sets

200 x 10

300 x 10

400 x 6 x 10 ( A ripped uncle in the gym helped me out on the last set and made me to hit 10 reps)

Leg Curl

Warm-up

26 x 2 x 10

Working Set

47 x 10

54 x 10

75 x 8

89 x 4

Walking Lunges- 26 reps

Today was the 1st day in my training life that i almost cried on my last set of the Leg Press, damn the pain was f****ng terrible

This post has been edited by shankar_dass93: Mar 9 2012, 11:14 PM

12th March 2012

Bicep/Tricep Day

Dumbbell Curl

18kgs x 10

20kgs x 10

18kgs x 8

12kgs x 20

Barbell Curl

10kgs x 10

( weight of Plate alone )

20kgs x 10

35 kgs x 10 PR( with a help from a spotter )

25 x 3

Straight Bar Tricep Pushdown

10 x 12

25 x 10

35 x 8

42 x 8 ( with a spotter )

15 x 20

Preacher Curl

25 x 12

46 x 10

67 x 5

74 x 8 ( with a spotter )

Two Arm Tricep Extension

12kgs x 10

18kgs x 7

20kgs x 3

Assisted Dips

3 x 8

Cable Curl

10 x 10

15 x 10

Tuesday, 13th March 2012

Shoulder/Trap Day

Standing Military Press

Empty Bar x 12

20kgs x 10

30kgs x 8

32.5kgs x 7

Front Delt Raise

10kgs x 10

12kgs x 10

16kgs x 10

Front Plate Raise

15kgs x 10

20kgs x 3 x 10

Barbell Shrugs

Empty Bar x 10

30kgs x 10

60kgs x 10

90 kgs x 10

100 kgs x 2

Cardio- 21 minutes ( 2.60km)

Wednesday, 14th March 2012

Back Day

T-Bar Row

15kgs x 15

45kgs x 12

80kgs x 10 ( with a help from a spotter ) PR

60kgs x 5

45kgs x 8

Low Row

33 x 12

47 x 10

67 x 8

87 x 4 ( PR )

One Arm Dumbbell Row

18kgs x 12

22kgs x 10

28kgs x 10

34kgs x 8

Fixed Pulldown

70 x 12

145 x 10

205 x 4

220 x 2 ( kinda failed on the second rep ) PR

Cardio - Stat Bike ( 10 minutes )

Thursday, 15th March 2012

Leg Day

Leg Extension

33 x 2 x 12

68 x 10

103 x 10

138 x 6

124 x 10


Leg Press

60 x 2 x 15

300 x 10

400 x 6 x 10

400 x 12

Leg Curl
33 x 10

54 x 10

75 x 5