continuation of my training. . .

striker · 04-27-2007, 07:02 AM

my previous journal :

dAiLy dose: texas progression - - Nutricraze :: Health Forum

DAY 3 week 26

Squat - 10x10 @ 165lbs -

10
6-4
6-4
6-4
6-4
6-4
6-4
6-4
6-4
6-4

striker · 04-29-2007, 11:36 PM

Squat - 6x10 @ 190lbs

6-6-6-6-6-5-5-5-5-5

Dips - BW -progression scheme

5reps x 9 sets

Barbell rows - 6x10 @ 225lbs - to follow --

btw: i'am on a diet phase from 210lbs last feb 07, i am now down to 190lbs.. so my lifts quite went down..

vortrit · 04-29-2007, 11:39 PM

That's A LOT of sets...

striker · 04-30-2007, 01:29 AM

Quote:

Originally Posted by vortrit

That's A LOT of sets...

yes sir.. its the German Volume Training scheme

dAiLy dose: texas progression - - Nutricraze :: Health Forum

Double D · 04-30-2007, 02:14 AM

I have never liked german volume training. Way to easy to overtrain, and there are alot better routines you can put together to suit your needs. However if you insist on doing it, listen to your body and if you feel fatigued dont workout on that day. You will be doing your body more bad than good if you try to push through something like that.

striker · 04-30-2007, 02:27 AM

Quote:

Originally Posted by Double D

I have never liked german volume training. Way to easy to overtrain, and there are alot better routines you can put together to suit your needs. However if you insist on doing it, listen to your body and if you feel fatigued dont workout on that day. You will be doing your body more bad than good if you try to push through something like that.

yes sir.. i know.. actually i have been doing this for i think 3months.. now i have tweaked the volume training in such a way it will not result into overtraining

striker · 04-30-2007, 11:14 PM

continuation of DAY 1 week 27

Barbell rows - 6x10 @ 225lbs -

4-x-x-x-x-x-x-x-x-x ---time for the improved 10x10 volume training

striker · 05-02-2007, 10:02 PM

DAY 2 week 27 --- may 3

10x10 improved volume trg. deadlift - leg curl

completed -

5reps deadlift @ 230lbs - 5reps leg curl (counted as set1) same scheme for set 2 to set 10

Pullups - EDT + 20lbs db

33 reps

striker · 05-03-2007, 07:37 PM

10x10 - military press - side lateral raise

x5 push press @ 135lbs - - x5 side raise (set 1 to 10) -- completed

triceps push downs - 3sets x 10reps

striker · 05-06-2007, 11:32 PM

DAY 3 week 27

Squats @ 175lbs- Calf Raise 10x10

x6 squats + x4 calf raise makes set1 (up to set 10)

Dips - progression 4x6 BW used

striker · 05-07-2007, 07:53 PM

cont of DAY 3 week 27

rows @ 195lbs 10x10 - chinups

x6 rows - x3 chinups --set 1 to 10

striker · 05-09-2007, 09:23 PM

Day 1 week 28 -may 10

Dips - progression BW @ 4x6

decline bench press 12x3

triceps pushdowns 10x3

***il be doing squats the following day ***

striker · 05-10-2007, 11:31 PM

cont. of Day 1 week 28 ---may 11

squats - standing calf raise 10x10

squats @ 185lbs

x5squats + x5calf raise

striker · 05-13-2007, 06:59 PM

start of OVT for chest -- may 14

Bench press @ 135lbs

x5 + x5 inclined db flies

declined skull crushers

12x3

striker · 05-14-2007, 11:36 PM

cont. of Day 1 week 28 : may 15

OVT

barbell rows (deloaded) @ 130lbs - parallel hand grip chinups

x5 rows + x3 chinups -BW

striker · 05-16-2007, 09:48 PM

Day 2 weeek 28 -- may 17 -- OVT day

Deadlift - Leg curl

x5 @ 240lbs + x5 leg curls

Military Press - side raises

x5 @ 140lbs + x5 side raises

striker · 05-20-2007, 11:44 PM

DAY 3 week 28 -- may 21

OVT

Squat - Standing Leg raise

x5@ 195lbs + x5 leg raise

striker · 05-22-2007, 03:28 AM

cont. of DAY 3 week 28 --may 22

OVT

bench @ 145lbs x5 -- inclined db flies x5 10sets

3x12 skull crushers

striker · 05-23-2007, 08:21 PM

cont of DAY 3 week 28-may 24

barbell rows @ 140lbs x5 + x1 parallel grip chinups -BW 10sets

pullups - EDT + 35lbs x16

striker · 05-24-2007, 08:38 PM

DAY 1 week 29

SQUAt - standing calf raise

squat @ 205lbs x5 + x5 calf raise --stopped at the 7th set..

Bench pRess - inclined flies

bp @ 155lbs x5 + x5 incl. flies -- 10sets

striker · 05-27-2007, 02:17 AM

organized volume training :

Day 1 -- Legs - Tris
O F F
Day 2 -- Chest/Back
O F F
Day 3 -- Deadlift
O F F
Day 4 -- Delts - Bis
O F F
repeat

*** modified from the OVT version of Christian Thibaudeau

striker · 05-28-2007, 03:48 AM

cont. of Day 1 week 29

Barbell rows @ 150lbs + x1 pronated grip chinups --10sets

striker · 05-31-2007, 01:10 AM

Day 2 week 29 --- may 29

Deadlift - leg curl x10 sets

x5 @ 260lbs + x5 leg curl

Military press - side raises

x5 @ 145lbs + x5 side raises x10sets

CG press x5 + pushdowns x5 x10sets

striker · 06-03-2007, 05:03 PM

Day 3 week 29 --- june 3

Squats - standing calf raise

x5 @ 215lbs + x5 calf raise x10sets

Biceps

x3 pullups BW + x5 db preacher curls x10sets

striker · 06-04-2007, 05:11 PM

Day 1 week 30

Bench press - inclined db flies

x5 @ 165lbs x5 incl flies x10sets

striker · 06-07-2007, 12:08 AM

cont of Day 1 --- june 7

bb rows @ 155lbsx5x10
chinups +10lbs x1x10

striker · 06-10-2007, 05:37 PM

Day 2 week 30

Deadlift - Leg Curl
SET A
DL x270x5x10
Legcurl x5x10

striker · 06-13-2007, 11:06 PM

Day 3 week 30 - june 14

set a

pushpress -150x5x10
side raises -5x10

set b

closegrip press -5x10
tris extension -5x10

striker · 06-19-2007, 05:47 AM

Day 1 week 31 --- june 18

set a

Squats x225x5x10
Calfraise x5x10

Day 2 - week 31 -- june 19

set a
BenchPress - 175lbs
5-5-5-5-5-5-5-5-3-3
Inclined flies
5-5-5-5-5-5-5-5-7-7

set b

pullups BWx3x10
preacher curl x7x10

striker · 06-20-2007, 09:39 PM

Day 3 week 31 -- june 21

set a
barbell rows 8-8-8-8-8-6-6-6-6-6
chinups 2x10

set b

closegrip bench -5x10
triceps ext -5x10

04-27-2007, 07:02 AM	#1
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	continuation of my training. . . BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com my previous journal : dAiLy dose: texas progression - - Nutricraze :: Health Forum DAY 3 week 26 Squat - 10x10 @ 165lbs - 10 6-4 6-4 6-4 6-4 6-4 6-4 6-4 6-4 6-4

04-29-2007, 11:36 PM	#2
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	DAY 1 week 27 : april 30 Squat - 6x10 @ 190lbs 6-6-6-6-6-5-5-5-5-5 Dips - BW -progression scheme 5reps x 9 sets Barbell rows - 6x10 @ 225lbs - to follow -- btw: i'am on a diet phase from 210lbs last feb 07, i am now down to 190lbs.. so my lifts quite went down..

04-29-2007, 11:39 PM	#3
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	That's A LOT of sets...
	My Journal!

04-30-2007, 02:14 AM	#5
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I have never liked german volume training. Way to easy to overtrain, and there are alot better routines you can put together to suit your needs. However if you insist on doing it, listen to your body and if you feel fatigued dont workout on that day. You will be doing your body more bad than good if you try to push through something like that.
	www.crossfit.com

05-03-2007, 07:37 PM	#9
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	continuation of DAY 2 week 27 10x10 - military press - side lateral raise x5 push press @ 135lbs - - x5 side raise (set 1 to 10) -- completed triceps push downs - 3sets x 10reps

04-30-2007, 11:14 PM	#7
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	continuation of DAY 1 week 27 Barbell rows - 6x10 @ 225lbs - 4-x-x-x-x-x-x-x-x-x ---time for the improved 10x10 volume training

05-02-2007, 10:02 PM	#8
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	DAY 2 week 27 --- may 3 10x10 improved volume trg. deadlift - leg curl completed - 5reps deadlift @ 230lbs - 5reps leg curl (counted as set1) same scheme for set 2 to set 10 Pullups - EDT + 20lbs db 33 reps

05-06-2007, 11:32 PM	#10
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	DAY 3 week 27 Squats @ 175lbs- Calf Raise 10x10 x6 squats + x4 calf raise makes set1 (up to set 10) Dips - progression 4x6 BW used

05-07-2007, 07:53 PM	#11
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont of DAY 3 week 27 rows @ 195lbs 10x10 - chinups x6 rows - x3 chinups --set 1 to 10

05-09-2007, 09:23 PM	#12
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 1 week 28 -may 10 Dips - progression BW @ 4x6 decline bench press 12x3 triceps pushdowns 10x3 *il be doing squats the following day *

05-10-2007, 11:31 PM	#13
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont. of Day 1 week 28 ---may 11 squats - standing calf raise 10x10 squats @ 185lbs x5squats + x5calf raise

05-13-2007, 06:59 PM	#14
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	start of OVT for chest -- may 14 Bench press @ 135lbs x5 + x5 inclined db flies declined skull crushers 12x3

05-14-2007, 11:36 PM	#15
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont. of Day 1 week 28 : may 15 OVT barbell rows (deloaded) @ 130lbs - parallel hand grip chinups x5 rows + x3 chinups -BW

05-16-2007, 09:48 PM	#16
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 2 weeek 28 -- may 17 -- OVT day Deadlift - Leg curl x5 @ 240lbs + x5 leg curls Military Press - side raises x5 @ 140lbs + x5 side raises

05-20-2007, 11:44 PM	#17
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	DAY 3 week 28 -- may 21 OVT Squat - Standing Leg raise x5@ 195lbs + x5 leg raise

05-22-2007, 03:28 AM	#18
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont. of DAY 3 week 28 --may 22 OVT bench @ 145lbs x5 -- inclined db flies x5 10sets 3x12 skull crushers

05-23-2007, 08:21 PM	#19
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont of DAY 3 week 28-may 24 barbell rows @ 140lbs x5 + x1 parallel grip chinups -BW 10sets pullups - EDT + 35lbs x16

05-24-2007, 08:38 PM	#20
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	DAY 1 week 29 SQUAt - standing calf raise squat @ 205lbs x5 + x5 calf raise --stopped at the 7th set.. Bench pRess - inclined flies bp @ 155lbs x5 + x5 incl. flies -- 10sets

05-27-2007, 02:17 AM	#21
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	organized volume training : Day 1 -- Legs - Tris O F F Day 2 -- Chest/Back O F F Day 3 -- Deadlift O F F Day 4 -- Delts - Bis O F F repeat *** modified from the OVT version of Christian Thibaudeau

05-28-2007, 03:48 AM	#22
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont. of Day 1 week 29 Barbell rows @ 150lbs + x1 pronated grip chinups --10sets

05-31-2007, 01:10 AM	#23
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 2 week 29 --- may 29 Deadlift - leg curl x10 sets x5 @ 260lbs + x5 leg curl Military press - side raises x5 @ 145lbs + x5 side raises x10sets CG press x5 + pushdowns x5 x10sets

06-03-2007, 05:03 PM	#24
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 3 week 29 --- june 3 Squats - standing calf raise x5 @ 215lbs + x5 calf raise x10sets Biceps x3 pullups BW + x5 db preacher curls x10sets

06-04-2007, 05:11 PM	#25
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 1 week 30 Bench press - inclined db flies x5 @ 165lbs x5 incl flies x10sets

06-07-2007, 12:08 AM	#26
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	cont of Day 1 --- june 7 bb rows @ 155lbsx5x10 chinups +10lbs x1x10

06-10-2007, 05:37 PM	#27
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 2 week 30 Deadlift - Leg Curl SET A DL x270x5x10 Legcurl x5x10

06-13-2007, 11:06 PM	#28
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 3 week 30 - june 14 set a pushpress -150x5x10 side raises -5x10 set b closegrip press -5x10 tris extension -5x10

06-19-2007, 05:47 AM	#29
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 1 week 31 --- june 18 set a Squats x225x5x10 Calfraise x5x10 Day 2 - week 31 -- june 19 set a BenchPress - 175lbs 5-5-5-5-5-5-5-5-3-3 Inclined flies 5-5-5-5-5-5-5-5-7-7 set b pullups BWx3x10 preacher curl x7x10

06-20-2007, 09:39 PM	#30
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 182	Day 3 week 31 -- june 21 set a barbell rows 8-8-8-8-8-6-6-6-6-6 chinups 2x10 set b closegrip bench -5x10 triceps ext -5x10

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