Finishing 2010 with volume

[teamfatboy]

Wednesday 29 Dec

Time-compressed arms session

Incline Alt DB curl 10x10 - 5x 10x 10s, proved a tad light so last 5x 10x 12.5s

CG BB Press 10x10 - 5x 10x 30, again proved a tad light so last 5x 10x 40kg.

Then a spin class to get the calories gone....

[bar-belle]

wondered where you'd gone and then noticed the journal title change :doh:

GVT sounds intense and I've read it being described as being brutally hard :shock: but a great way to build muscle fast 8) when will you start?

[teamfatboy]

I was looking at GVT as "cardio using weights".

If my plans come right, I'll be on the mother-and-father of all cuts for four months or so, so I was looking for a weights routine that would really test me, with a 10-12 rep range.... and was interested in GVT or similar. Plus, if I go for a four- or five-day split, I can fit in some 'real cardio' on the bike/ run on the off-days.

My 25-tonne day was brutal (squat, dead, bench), but not too long. The other days with only one 10x10 per muscle group), also not too bad, but that's not strictly GVT. We'll see how we go following a couple of chats with folk.

[Grover]

If my plans come right, I'll be on the mother-and-father of all cuts for four months or so

:nod:

welcome to the club TFB but don't know that I would enjoy doing GVT on a cutting diet!

Only 1 day into my calorie watching and not enjoying it at all!

[teamfatboy]

Thursday 30 Dec - second-to-last workout of the year

Couldn't train back or legs 'cos of a stupid QL problem that happened when I slipped on some oil, so chest copped it again.

Chest

BB Flat Press 10x 10x 60 kg (actually, last 2x 10x were 65 kg)

Hi pulley x-overs, 5x 10x 25 kg/side, 5x 10x 30 kg/ side

and for laughs 'cos I wasn't feeling up to smashing pecs a third time...

Machine Delt Flies 10x 10x 30 kg.

Cardio - 40min elliptical, 600 "cals" ('cos we know Life-Fitness machines aren't all that accurate).

[teamfatboy]

If my plans come right' date=' I'll be on the mother-and-father of all cuts for four months or so [/quote']

:nod:

welcome to the club TFB but don't know that I would enjoy doing GVT on a cutting diet!

Only 1 day into my calorie watching and not enjoying it at all!

I'll be starting on around a 500 cal deficit below "maintenance" which I'm used to, I just haven't been sticking to it :doh: and as for enjoying it, well I've had the pleasure, now comes the pain :oops:

The calorie deficit may get adjusted once I get an accurate baseline after month one....

As for "GVT" - I guess I'd just say that with the length of the cut, I want a routine which includes all the big classic compounds for the major muscle groups to help off-set any muscle loss from the cut.

[teamfatboy]

Friday 31 Dec

Last workout of the year

Shoulders

Seated DB press [warm-up 1x 15x 12s] 2x 10x 12s, 5x 10x 15s, 3x 10x 17s

Raise 21s 7 front raise, 7 side raise, 7 rear flies. 1 set 21s x 6s, 7s, 8s

Upright Row 6x 10x 30, 2x 10x 35, 2x 10x 40 (working hard now...)

DB Shrug 6x 10x 40 kg/side, 2x 10x 45 kg/ side and 2x 10x 51 kg/ side.

Volume was up for delts, down for traps, was trying to dial-in the right form by using DBs, so that the strong side can't compensate for the weaker...

Cardio - 40 min on the elliptical, 550 cals and done for the year.

[drizzt]

but don't know that I would enjoy doing GVT on a cutting diet!

:ditto: She'll be tough that's for sure! Good luck with that mate :nod: