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Shankar's Workout Journal
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TSshankar_dass93
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 Mar 4 2012, 12:01 AM
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QUOTE(-Dan @ Mar 3 2012, 11:46 PM) 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. |
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TSshankar_dass93
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Mar 6 2012, 01:58 AM
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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 )
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TSshankar_dass93
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Mar 6 2012, 10:50 PM
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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
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TSshankar_dass93
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Mar 8 2012, 09:51 PM
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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
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TSshankar_dass93
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Mar 9 2012, 11:11 PM
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Friday, 9th March 2012
Leg Day
Leg Extension Warm-Up Set26 x 2 x 12 68 x 12 110 x 8 124 x 8 138 x 5 Leg Press
Warm-Up Sets60 x 2 x 12 Working Sets200 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 Set47 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
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TSshankar_dass93
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Mar 12 2012, 09:49 PM
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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
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TSshankar_dass93
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Mar 14 2012, 12:29 AM
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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)
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TSshankar_dass93
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Mar 14 2012, 09:55 PM
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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 )
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TSshankar_dass93
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Mar 16 2012, 12:28 AM
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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
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TSshankar_dass93
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Mar 18 2012, 07:27 PM
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Saturday, 17th March 2012
Chest Day
Bench Press
Empty Bar x 12
30kgs x 10
60kgs x 6
70kgs x 1
30kgs x 12
Pectoral Fly
33 x 12
47 x 10
61 x 5
68 x 3
Chess Press
20kgs x 15
34 kgs x 12
52kgs x 8
68kgs x 5
Cardio- 13 minutes
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TSshankar_dass93
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Mar 18 2012, 10:27 PM
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QUOTE(Killerjeff88 @ Mar 18 2012, 08:11 PM) really amazing u guys can press n fly above 60. gotta work hard for that. Nah, nothing great about my poundages. Targetting to hit 100kgs on my bench press by this year end. |
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TSshankar_dass93
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Mar 18 2012, 11:40 PM
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QUOTE(mikehuan @ Mar 18 2012, 11:14 PM) wait, your pec flys are machine or db's? a 60lbs fly using db's is INSANE. Machine bro. |
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TSshankar_dass93
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Mar 18 2012, 11:43 PM
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Going to start my cutting tomorrow as of 19th March 2012. Hope to get some good results.
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TSshankar_dass93
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Mar 20 2012, 12:31 AM
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Monday, 19th March 2012
Bicep/Tricep
Dumbbell Curl
14kgs x 12
24 kgs x 4 (PR)
20kgs x 10
14kgs x 20
Barbell Curl
Empty Bar x 12
( weight of plates excluding bar)
32.5kgs x 10
30kgs x 3
25kgs x 10
20kgs x 8
Straight Bar Tricep Pushdown
15 x 12
30 x 10
42 x 7
20 x 20
Assisted Dips- 3 x 8
Tricep Extension
25 x 15
39 x 8
46 x 5
Cardio- 17 minutes
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TSshankar_dass93
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Mar 21 2012, 02:11 PM
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Tuesday, 20th March 2012
Back Day
V-grip Lat Pulldown
33 x 15
57 x 12
67 x 8
87 x 3
One Arm Dumbbell Row
16kgs x 15
26kgs x 12
30kgs x 8
34kgs x 8
Cable Row
17.5 x 15
28 x 12
45.5 x 10
Fixed Pulldown
85 x 12
160 x 10
190 x 3
( really lost my strength in this exercise )
Cardio- 10 minutes
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TSshankar_dass93
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Mar 21 2012, 10:25 PM
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Wednesday, 21st March 2012
Shoulder Day
Didnt record my wokout today. Was feeling sick when i hit the gym and really didnt have the strength in my workout. Decided to hit the treadmill half way through my workout.
Cardio- 3KM in 24.2minutes
This post has been edited by shankar_dass93: Mar 21 2012, 10:26 PM
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TSshankar_dass93
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Mar 23 2012, 03:05 AM
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Friday, 22nd March 2012
Leg Day
Leg Extension
Warm up
12 x 2 x 30
Working Set
54 x 10
89 x 10
138 x 7
Leg Press
Warm Up
40 x 2 x 30
Working Set
200 x 12
300 x 10
400 x 2 x 10
220 x 10
400 x 10
Leg Curl
Warm Up
19 x 2 x 20
Working Sets
54 x 10
68 x 10
82 x 8
Single Leg Press
40 x 20
100 x 10
160 x 10
Lunges - 38 Reps
Leg Extension
26 x 30
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TSshankar_dass93
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Mar 23 2012, 10:49 PM
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Friday, 23rd March 2012
Chest Day
Bench Press
Empty Bar x 12
30kgs x 12
70kgs x 8
30Kgs x 10
Pectoral Fly
26 x 15
54 x 10
75 x 2
61 x 3
Chess Press
20kgs x 15
68kgs x 10
52kgs x 10
30kgs x 10
Cable Fly(weight of each side)
7.5 x 10
10 x 10
12.5 x 10
Cardio- 15.25 minutes.
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TSshankar_dass93
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Mar 24 2012, 06:39 PM
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Saturday, 24th March 2012 Deadlift 30 kgs x 10 60 kgs x 8 90 kgs x 2 reps. ( PR) Managed to deadlift 90 kgs today with a body weight of 89kgs.  Cardio -15minutes. |
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TSshankar_dass93
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Mar 26 2012, 11:02 PM
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Monday, 26th March 2012
Biceps/Tricep Day
Barbell Curl
( weights of plate alone)
Empty Bar x 2 x 12
10kgs x 8
35kgs x 10
30kgs x 5
17.5kgs x 15 ( weight of plate and bar)
Dumbbell Curl
16kgs x 10
20kgs x 10
12kgs x 20
V-Grip Tricep Pushdown
15 x 15
42 x 9
30 x 10
10 x 20
Assisted Dips - 3 x 8
Preacher Curl
15 x 15
53 x 10
60 x 4
Cable Curl
17.5 x 10
21 x 8
Cardio - 5 minutes ( Incline at 15 and speed was between 6.0- 6.9)
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