Boom's ready to burst

[Boom]

Hey guys

New to the forum, but I've been lifting for 5 yrs. Lifting seriously for 3 and cleaned up my diet (mostly :wink: ) this year. I'm 179cm (5'10" approx?) and last I weighed myself (just before my de-con week) I was 87.3kg and 15.7% bf, although now I'd estimate that's back up to ~18%.

This week I jst started the German Volume Training off shoot Optimized Volume Training. Used it before to crack plateaus for a week or two but never for 4 weeks. I've modified whats up on the T-Nation site, mainly cause I don't like doing back and chest on the same day and leaving arms to their own day.

Doing a four day split:

Mon- Back

Tue- off/cardio

Wed- Chest & Biceps

Thu- Legs

Fri- Cardio

Sat- Shoulders & Triceps

Sun- Lie in pain as my legs still burn.

I've just finished my first week. Wont post from this week but I'll start Monday (hopefully). Off to order my cheat meal (PIZZA).

[Boom]

Alright, so today was back. For the time being I'm doing my whole workout with straps on as I have suspected torn cartilage in my right wrist. I also can't do certain grips on exercises, but I'm getting around it alright so far.

Warm up with Barbell rows for 3 sets of 3 reps pyramiding upwards

First supersets:

Barbell Row 1x5 @80kg

1 arm dumbell Row 1x5 @37.5kg

Barbell Row 1x5 @80kg

1 arm dumbell Row 1x5 @37.5kg

Barbell Row 1x5 @80kg

1 arm dumbell Row 1x5 @37.5kg

Barbell Row 1x5 @80kg

1 arm dumbell Row 1x5 @37.5kg

Barbell Row 1x5 @80kg

1 arm dumbell Row 1x5 @37.5kg

- was a bit shaky on the TUT and probably should've slowed it down a bit, but I managed to hold onto my form. Will continue with these weights next week.

Second Supersets:

V Bar Lat Pulldown 1x5 @62kg

DB Pullover 1x5 @25kg

V Bar Lat Pulldown 1x5 @68kg

DB Pullover 1x5 @25kg

V Bar Lat Pulldown 1x5 @72kg (whole stack)

DB Pullover 1x5 @25kg

V Bar Lat Pulldown 1x5 @72kg (whole stack)

DB Pullover 1x5 @25kg

V Bar Lat Pulldown 1x5 @68kg

DB Pullover 1x5 @25kg

-I felt like chucking during the 3rd s/s, and came close a couple of times. Will try for 72kg on all 5 Lat p/down sets

Last Supersets (more for a bit of pump and cause the first 2 sets had only taken 30mins):

Stiff-arm Cable Pulldown 5x5 @54kg/Rope Cable Rows 5x5 @54kg

All in all this was one of the more intense workouts I've completed, couldn't drink my shake for a few minutes to let my stomach settle. Just started using NO-Shotgun and its giving me mad focus, although it may be what gave me the wanting to chuck feeling.

Look forward to some sweet DOMS tomorrow or Wed

[Boom]

First of all, no Doms from my back workout on monday (unlike last week). Felt pretty good going into the workout although I felt afterwards that I could've pushed myself a bit harder.

Warm Flat Dumbbell Bench Press 3x3

First Supersets:

Flat Dumbbell Bench Press 30kgx5x5/Flat Dumbell Flyes 15kgx5x5

Second Supersets:

Alternating Dumbbell Hammer Curls 20kgx1x5

Rope Cable Curls 48kgx1x5

Alternating Dumbbell Hammer Curls 20kgx1x5

Rope Cable Curls 42kgx1x5

Alternating Dumbbell Hammer Curls 20kgx1x5

Rope Cable Curls 42kgx1x5

Alternating Dumbbell Hammer Curls 20kgx1x5

Rope Cable Curls 36kgx1x5

Alternating Dumbbell Hammer Curls 20kgx1x5

Rope Cable Curls 36kgx1x5

Third Superset:

Decline Dumbbell Bench Press25kgx5x5/Deccline Dumbbell Flyes12.5kgx5x5

Next week I will definitly push my chest harder during the press and drop the weight on the flyes if need be. I finished off with a bit of ab work. Will hopefully get some measurements/BF% up soon.

[groovy]

Great to see another journal. Good luck mate.

What are your goals?

[Boom]

Great to see another journal. Good luck mate.

Cheers.

What are your goals?

Short/mid term continue gaining till ~95kg @10-12%bf (unbelievable for the 65kg kid I was 5 years ago)

At which point I will reassess and see where I want to head from there.

At the moment my bf% is quite high so I'm eating pretty clean and trying to drop the % whilst putting on weight.

[groovy]

Good stuff man. Some people on here have previously done GVT and said they had great results. Keep it up.

Usually its quite hard to gain weight and loose fat at the same time. But do post up ur diet if you like and someone can give you some advice if its not already up to scratch that is .

[Boom]

Today was legs:

Warm up 4x3 squats

1st superset:

Squats 100kgx5x5/Leg Extensions 52kgx5x5

2nd supersetl

Stiff-leg deadlifts 80kgx5x5/Leg Curl 44kgx5x5

I'm working on my squat depth andtoday it seemedpretty decent

Good stuff man. Some people on here have previously done GVT and said they had great results. Keep it up.

Usually its quite hard to gain weight and loose fat at the same time. But do post up ur diet if you like and someone can give you some advice if its not already up to scratch that is .

Cheers man, and yea i seem to be filling out nicely. In regards to diet, I'm more going for aclean bulk so the % drops as opposed to overall fat. Cheers though, I will post my diet a bit later to be critiqued.

[Boom]

Was a short yet intense workout yesterday, could probably fit more volume into these workouts (thoughts?) but I might see how I go introducing deadlifts/Shrugs to Monday/Back Day and keeping it to 3 supersets first.

Warm up machine shoulder press: 5x4 & Clean & Press 20kgx4

First supersets:

Hang Clean & Press 40 kg 2x5/DB Lateral Raise 10kg 2x5

Hang Clean & Press 40 kg 3x5/DB Lateral Raise 8kg 3x5

Had to drop the weight on the laterals as the cleans were taking it out of me.

Second Supersets:

Close grip Press-ups (with press up handles) 5x5/Rope Cable Pushdown 65kg 5x5

Love working Triceps this way as its very intense.

Third/Last Supersets:

DB Upright row 22.5kg 2x5/Standing Reverse Cable Flyes Setting 1 2x5

DB Upright row 20kg 1x5/Standing Reverse Cable Flyes Setting 2 1x5

DB Upright row 20kg 2x5/Standing Reverse Cable Flyes Setting 1 2x5

Dropped the weight on the rows as I could feel the form slipping a bit, and I wanted to 'feel' pulling with the Medial head a bit more.

Also I haven't mentioned my cardio, I did 1 hour brisk walk Tuesday & Friday.

Go the Warriors!

[Boom]

I've had no protein powder fro sunday, yesterday or today (still waiting for it to arrive from shotgun) so i've had to up my intake with food. also, I'm increasing my carb intake as I am hungry 24/7 at the moment.

Introduced Deadlifts Back to my workout, although I could only find 1 strap. This meant I had to tone down the weights a bit. I strapped my right arm (suspected cartilage tear) as I can't hold **** on that side. Was hoping to hit 140 for 5 sets but only having one strap meant my left side was having to work hard to hold the bar.

Warm up Deadlift: 3x5 Progressivly heavier

First Superset:

Deadlift 120kg 5x5/DB Shrugs (3seated, 2 standing) 30kg 5x5

Second Superset:

V bar Pulldowns 62kg 1x5/DB Pullovers 22.5kg 1x5

V bar Pulldowns 74kg 4x5/DB Pullovers 22.5kg 4x5

Third Superset:

1arm DB Row 37.5kg 5x5/Low Rope Cable Pull 66kg 5x5

Nice intensity with this workout and really fried my traps. As I had to watch the weight on the DL I focused on the feel of each exercise making sure my back was doing the pulling.

[Boom]

Yesterdays workout was a bit different from last week and I could feel it.

Warm up decline DB Bench 3x5 increasing weights

First SS:

Decline DB Bench Press 5x5/Decline DB flyes 5x5

32.5kg/15kg, 32.5kg/15kg, 30kg/15kg, 27.5kg/12.5kg, 27.5kg/12.5kg

Second SS:

Wide Cable Curls (on cross-over machine) 5x5/DB Hammer Curls 5x5

Setting 5/12.5kg, Setting 5/12.5kg, Setting 5/10kg, Setting 5/8kg, Setting 5/8kg

Third SS:

Incline DB Bench Press 5x5/Incline DB Flye 5x5

27.5kg/12.5kg, 27.5kg/12.5kg, 25kg/12.5kg, 25kg/12.5kg, 25kg/12.5kg

Had to drop the weight on the last lot as I was struggling to get it up to my chest, my biceps were so fried. Nice pump, especially in my bi's and major doms in my chest today. was reasonably happy with that workout, although I would've liked to have pushed 32.5kg for all 5 of my decline sets.Will do flat and Incline next week methinks.

[Boom]

Quick recap of the last few days

Legs:

1st Superset:

Squat 5x5/ Leg Extension 5x5

100kg/56kg, 100kg/56kg, 100kg/50kg,100kg/50kg, 100kg/50kg

2nd Superset:

SLDL 5x5/ Leg Curl 5x5

80kg/44kg, 90kg/47kg, 90kg/47kg, 90kg/47kg, 90kg/47kg

1 Legged standing (holding DB) calf raise 10x10 @ 20kg

Shoulders:

1st Superset:

Push Press 5x5/DB Lateral raise 5x5

50kg/8kg, 45kg/8kg, 45kg/8kg, 45kg/8kg, 45kg/8kg,

2nd Superset:

Skullcrushers 5x5/Wide Grip Pushdown 5x5

30kg/60kg, 30kg/60kg, 30kg/60kg, 30kg/60kg, 30kg/60kg,

3rd Superset:

EZ Bar Upright Row 5x5/Cable laterals on X-over 5x5

50kg/12kg, 50kg/12kg, 50kg/12kg, 50kg/12kg, 50kg/12kg,