Grovers German Volume Training

[Grover]

This will be a short journal as program only reccommended for 4 weeks so will finish year off well!

Did work out a bit late in day for me 350pm took 55 mins

bloody hot about 30 degrees and 85% humidity

Day 1, week 1

Quads, hamstrings,Calves, Abs- weights at 60% 1 rpm max

Squats- 10 sets x 10 reps 1 min rest between- went ok, feeling it by 8th set

Leg curls - 10 x 10- started dry retching 2nd set!

Toes press 10 x 10

incline sit up - meant to be 3 x 15 - did one and the dry retching threatened to become wet so gave up!

Total weight shifted this session 20,400kg!

[Creatine]

Its been hot here in Auckland so can only imagine how hot it would be in sa

What kind of results you expecting from the 4 weeks?

[Grover]

The theory of it is "Huge like the hulk" lol

" Volume adds size like nothing else can"

Been on Creatine for 2 weeks and packed on 2 kg now up to 122 but have decided to drop the wine (partial to a bottle or two of red) and see what happens.

going to step up light cardio as well and see if can add size and definition.

Then in new year go lean as and maybe "enhance myself"

[Creatine]

partial to a bottle or two of red

every day? what a machine lol maybe you can start a drunken master style of bodybuilding...dont know how that would affect the longevity of the practitioners though lol.

[Grover]

not much in a bottle only 750mls!

thats why reckon if stop that will have more than enough $$$ for gear!

[morattigirl]

Day 1, week 1

Quads, hamstrings,Calves, Abs- weights at 60% 1 rpm max

Squats- 10 sets x 10 reps 1 min rest between- went ok, feeling it by 8th set

Leg curls - 10 x 10- started dry retching 2nd set!

Toes press 10 x 10

incline sit up - meant to be 3 x 15 - did one and the dry retching threatened to become wet so gave up!

Total weight shifted this session 20,400kg!

Holy hell grover, all that in under an hour too! Shit no wonder you were nearly spewing! That's good going mate :nod:

[startinfromscratch]

wait till chest&back day mate, youll be crying for mama!

[Grover]

Chest and back today

had trouble getting to sleep last night with aches!

glutes on downwards are getting progressively tender as day goes on, might be off for massage after todays session!

Raining this am so a bit cooler

[Grover]

Chest and back workout -start 1020am

Bench press @60% 1rm

supposed to be 10 x 10, but ended up

10 + 10 + 10 + 10 + 7 then dropped 5kg off 10 + 10 + 9 + 8 + 10 then did an extra 7 to make up short fall!

Pull ups -alternated wide grip with chin ups

10 sets x 10 reps -all assisted, no way could have done otherwise!

Cable cross over

3 sets of 10 reps

seated cable row

3 sets 10 reps

Finished 1135 -took longer because spent 27 mins in middle of pull ups session talking to gym owner!

Think he was lonely hahaha

[Grover]

Just had deep tissue massage, feeling much better!

[bar-belle]

Just had deep tissue massage, feeling much better!

Nice....nothing like a DTM to take away the aches/pains :grin:

[Grover]

:nod:

In fact so good that DOMs are managable today, chest tender but nowhere near what was expecting.Will research further by having massage same day as do legs again next week and see if reduces them!

any excuse haha

[Grover]

May have spoken too soon re DOMs chest more tender today!

Yesterday OFF so did some medium cardio

mixing concrete

Bit of a quiet day so had boys pour a new path, i loaded the mixer, that way get the job done quicker!

Then had 30 meters of trench to dig, gladly let them do that!

Today Triceps, Biceps,shoulders

[Grover]

BW dips 10 x 10

EZ bar curl 10 x 10

BB shrugs 3 x 10

DB lateral / front raise 3 x8 these burnt!

Total time 50 mins as had talkers! bothering me again haha

Can never time protein laced farts for the right time to keep them away! have to work on that one!

[oldfella]

Be interested to see how much growth you get from this. Good volume going in G.

[Grover]

me too

Just a little worried re only 3 days so will do some cardio days 5 to 7

Probably should have measured myself, will do that this weekend anyway to see

Weight is steady was 122.4 this am

Need to get some bigger shirts, usually wear 2XL shirts but getting bit tight now so will be back to the 3XL from my fatter days!

[Grover]

took some measurements, bit tricky by self but got there

Chest 50"

Biceps 17" ( plenty of growth required here!)

Thighs left 26"

Right 25" (couple of broken femurs years ago, obviously need to work on this one a bit more!)

[Grover]

Week Two -Day 1

Quads, Hams, Calves

1 day late starting this week as had sore groin both sides last week as was bit worried re Hernia after shifting all that weight!

NZ Power lifting team (maybe Juniors) arrived on same plane as wife yesterday so inspired me ( Along with thread on incremental increases) to lift more today!

SQuats 10 x 10 Total 6500kg

Leg Curls 10 x 10 Total 3000kg

Calf-Toe press 10 x 10 Total 14000kg

ABs - no time meeting wife for lunch!

Total moved 23,500kg 50 minutes total time in gym

3,100kgs more than last week!

[Grover]

Week Two Day Two

Chest and back day Started 1025am

Bench press 10 x 10 Total 5390kg - 105kg up on last week

Pull ups -assisted 10 x 10- dropped 6kg off asssit weight

Cable cross over 3 x 10 - added 60kg to last week

Seated rows 3 x 10 - added 180kg to last week

Felt good but just wasn't firing on bench press for some reason, maybe time after this cycle to rest the bench for a few weeks!

[Grover]

Week 2 Day 4 (should have been done Sat but busy at work!

Triceps -Dips 10 x 10

Biceps - EZ Bar curls 10 x 10

BB shrugs -90kg x 3

DB bent over lateral raises suprset with front raise 3 x 8

[steak]

Good to see you sticking at it bro...many have fallen off this path early.

Try a bit of active recovery for legs etc before the DOMS get ya eg walking, bike for legs, broomstick presses for chest, delts, light band press downs and curls for arms etc I kept the reps pretty high (40) for a couple of sets and it worked a treat.

[Grover]

WEEK 3 DAY 1

LEGS

Squats 10 x 10 total = 7000kg

Leg Curls 10 x 10 = 3600

Calf press 10 x 10 = 15000

Days Total = 25,600 kgs = 2100 more than last week.

[Grover]

Thanks Steak, will do a bit more of that, although have to say that with the DOMs i know that I have had a good workout.

[Grover]

Yesterday Chest & Back

Bench press 10 x 10 Total weight 5572.50kg - up 182.5 on last week

Pull ups 10 x 10

Cable cross over 3 x 10 reps first set reps raised weight but struggled on last 3 reps so dropped back a weight for next two sets

Seated row 3 x 10 reps at 72kg

Today Rest day!

[Grover]

Day 4 week 3 -Tri's, Bi's & Shoulders

Dips 10x10

EZ Bar Curls 10 x 10

BB Shrugs 3 x 10

DB bent over raise super setted with front raise 3 x 8

week three been a struggle, busy as at work, stressed, tired, sore and broke out in boils! stress I think on body

Going to be a nice rest day tomorrow