THIRD TIME'S A CHARM!!!

[Beowulf]

I have found it takes a heap of dedication but after that 100th rep it just seems worth it squats are by far the worst and most rewarding.

I highly recomend it

[Beowulf]

17-8-10

Squats 10 x 10 @ 110kg

Hamstring Curls 10 x 10 @ 45kg

Calf Raise 3 X 12 @ 200kg

Cable Crunch 5 X 20 @ 48kg

[Beowulf]

Thursday 19-8-10

( Decided I should start dating these )

Dips 10 X 10 with a 5kg plate

Incline Hammer Curls 10 X 10 @ 15kg

Rear Delt Row 3 X 12 @ 42kg

Rear Delt Flye 3 X 12 @ 15kg

[Beowulf]

Friday 20 -8 -10

Barbell shrugs 10 X 10 @ 120kg

Reverse Barbell curls 10X10 @ 30kg

Incline shrugs 3 X 12 @ 35kg

Wrist Curls 3 x 12 @ 40kg

I think I will miss GVT after next week and am kinda dreading what I am going to have to do to replace it

[Beowulf]

Monday 23-8-10

Decline Bench Press 10 X 10 @ 75

Chin ups 10 X 10

Incline Flyes 3 X 12 @ 15kg

Seated Row 3 X 12 @ 66kg

[PeterDolan]

Do you mind if I ask why you do incline hammer curls?

[Beowulf]

I find it gives them a better stretch with the position of my wrist and the angle of the bench and I think it helps them grow a bit better. would you recommend another move?

[PeterDolan]

I find it gives them a better stretch with the position of my wrist and the angle of the bench and I think it helps them grow a bit better. would you recommend another move?

Inclines are good but just wouldn't do hammers. They tend to work the brachialis more than the biceps brachii. I mean if you're adding the mass then stay with it but I'd say your hitting your forearms more so with that move.

[Beowulf]

I do feel it in the forearm but I get quite a good pump in the Biceps aswell so Im happy with it for now unsure if I am going to do hammers in my next programme though.Thanks for your advice

[red machine]

hay man, just new on here and was cheakin out ur journal.....lovin your work mate 10x10 bloody outstanding stuff :clap: , how do those legs feel after squat day? i rekon i have to leave in a wheel chair after that one...may have to give it a crack one day

[Beowulf]

Its that kinda pain that you know is good for you! The D.O.M.S doesn't really kick in untill two days later when I struggle to walk but thats just the price we pay!

[Beowulf]

Tuesday 24th August

Last Day of GVT Squats...I have mixed emotions about it really its kinda like losing an old friend.

Squats 10 X 10 @ 120kg

Hamstring Curls 10 X 10 @ 45kg

Calf Raise 3 X 12 @ 250kg

Cable Crunches 5 X 20 @ 54kg

[Phedder]

10x10 at 120kg, doubt you'll have mixed emotions tomorrow

Whats the plan for your next cycle?

[TonganTerror]

Tuesday 24th August

Last Day of GVT Squats...I have mixed emotions about it really its kinda like losing an old friend.

Squats 10 X 10 @ 120kg

Hamstring Curls 10 X 10 @ 45kg

Calf Raise 3 X 12 @ 250kg

Cable Crunches 5 X 20 @ 54kg

NASTY BRO NASTY How did they go would have taken a while to chew through at that weight wouldnt it??

Awesome work yeeyaa!!

[Beowulf]

It did take a while towards the end my tempo went from 4-0-2 to about 8-0-8 which was awesome I think it was my proudest gym moment to date!

Im planning a basic Hypertrophy program for my next 6 week cycle will post it up once I have finished tweaking it abit.As for DOMS today they are incredible and I know tomorrow will be worse so I may have to borrow one of Gym Rats Zimmer Frames :pfft:

[Beowulf]

Thursday 26-8-10

Dips 10X10 with 10kg plate

Incline Hammer Curls 10X10 @ 15kg

Rear Delt Row 3 x 12 @ 48kg

Rear Delt Fly 3 X 12 @ 20kg

[Beowulf]

Friday 2-8-10

Shrugs Barbell 10 X 10@ 120

Reverse Curls 10 X 10 @ 30kg

Incline Shrugs 3x12 @ 40kg

Wrist Curls 3x12 @ 40kg

And thus ends my trials with GVT

[Phedder]

Congratz :clap: What changes have you noticed?

[Beowulf]

I put on 3kg!

Im stronger in general my legs especially all in all I think its worth the pain am going to take the rest of this week off and start the new programme on monday( by take the rest ofthe week off I mean Im going to test my 1rm on the key lifts)

[Beowulf]

Just finished testing and typing up the new program.And just thought I would post it up so here we go...

Training Days: Mon,Tues,Thurs,Fri

Rest Days: Sun,Wed,Sat

Monday-Chest+Biceps

Incline Bench Press 3x8

Machine Bench Press 2X10

Incline Flyes 2x12

Cable Crossovers 1x15

Seated Dumbell Curls 2x10

Barbell Curls 2x10

One Armed Machine Curls 1x15

Tuesday-Legs

Leg Extensions 3x15

Leg Press 3x12

Squats 1x15 1x10

Seated Hamstring Curls 3x10

Good Mornings 2x10

One Legged Hamstring curls 1x10

Standing Calf Raise 3x15

Seated Calf Raise 3x15

Thursday-Back+Rear Delts

Pullovers 2x10

Close Grip Pulldowns 2x10

Bench Pull 2x10

Seated One Armed Row 1x12

Lying Reverse Flyes 3x12

Cable Reverse Flyes 3x12

Dumbell Shrugs 2x10

Delts Triceps and Abs

Machine Shoulder Press 3x12

Dumbell Side Raise 2x10

One Armed Cable Side Raise 1x10

Tricep Pushdowns 3x12

French Press 2x10

One Armed Push downs 1x15

Weighted Crunches 3x20

[Phedder]

Did you do a test before GVT you can compare with to see your gains? New program looks good, well balanced. Just two questions, why are you using machines for bench press and shoulder press?

[Beowulf]

my test pre GVT was not as thourough as the one for this program but the gains are evident.

As for the machines I have a twofold reason for incorporating them in firstly I haven't used machines much before and am just wanting to mix it up a bit and secondly I am not overly concerned about functionality just hypertrophy I think machines will serve the purpose.

The program itself is one I pulled off BSN that they are claiming to be Dennis Wolf's 90% of the time I write my own programs and am aware that this will not make me look like Dennis Wolf but just for something different I thought why not try it.

[Phedder]

Fair enough, it's all about experimenting and seeing what works for you and what you enjoy doing :nod:

[Beowulf]

That it is bro that it is :wink:

[Beowulf]

Monday 6 September 2010

Chest+Biceps

Incline Bench Press 3x8 @ 87.5kg

Machine Bench Press 2x10 @ Stack+20kg

Incline Flyes 2x12 @ 20kg

Cable Crossovers 1x15 @ 36kg

Seated Dumbell Curls 2x10 @ 20kg

Barbell Curls 2x10 @ 45kg

One Armed Machine Curls 1x12 @ 15kg

I felt a real nice pump in the chest and an alright one in my biceps.Am wondering a little about the rest periods at the moment Im having 30 seconds between each set and have been told this could be counter productive to my hypertrophy.Guidelines that I have been taught say 60-90 but just wondering if anyone else has a different take on it?