Mike's GVT, 4 Week program

[mike27]

off to the gym shortly after breakie.....

so ill be starting a 4 week gvt program today. after 4 weeks.... may change the exercises and the days around and continue for another 2 weeks or so.

ill add my bodyweight in also. had the last 6 days off from the gym as a rest week, so very keen to get back into it

chest and back today

flat bench and chin ups med and wide grip.

10x10 60 sec rest between sets then a little assistence work and done!

be back later

[mike27]

10min bike to gym

assisted chin up machine

10 @ body weight med wide grip

10@ 15kg med grip

10@20kg close grip

10@25kg close grip

10@30kg med wide grip

10@30kg close

10@35 kg close

10@35kg med

10@40kg med

10@40kg close

flat bench

10@bar only

10@45kg

10@45kg

10@45kg

10@45kg

10@40kg

10@40kg

10@35kg

10@35kg

10@35kg

10@35kg

60sec rest between sets! killed me after the 6 days off

body weight = 84.5kg

hope to do better next week once im into the swing of it

close grip seated row

10@42kg

10@48kg

10@48kg

DB fly

10@7kg

10@7kg

10@7kg

DB rear delt fly

6kg x12

6kg x12

6kg x12

10min bike home

[mike27]

10min bike to gym

some f*cker in the squat rack so seated smith shoulder press 1st

10 bar only

10x10

back squat

10@ bar only warm up

10x10

side raise

5kgDB 3x10

standing calf raise

12@77kg

12@90kg

12@90kg

12@97kg

10min bike home

next time i think ill start off with a higher weight once im warmed up

body weight = 85kg

[Grover]

good stuff Mike

play around with the weight until you are really working hard, stick to the 60 sec rest

Squats may find that will have to strech to 90 secs on last few reps of the last couple of sets

[mike27]

yeah i allmost chucked at the end of squats lol :grin:

had to sit down and wait for the blood to come back to me head

[Grover]

yeah i allmost chucked at the end of squats lol :grin:

had to sit down and wait for the blood to come back to me head

No one said it would be easy, hang in there, worth it

[mike27]

arggghhh my journal is going to the bottom of the page!! lol

[teamfatboy]

Grover's advice is right on the money... what I do for my 10x 10s is set the timer on my watch to two minutes, but for the first few I aim to keep the break to 60s.

Keep it up - you will see improvements, honest :nod: :clap:

[Grover]

:nod: + 1

[mike27]

yeah im definatly keeping to 60sec rest

10min bike to gym

10 sets of 10 dips

on assisted machine with least amount of assistence

10 sets of 10 ez bar curl standing

skull crusher 3x8

hammer DB curls 3x20 (alternate arm)

10min bike home

body weight dropped a bit = 83.95kg

so im keeping an eye on that

[mike27]

yestrday's chest andback

10min bike to gym

8push ups

flat bench

10xbar only

10x10

bent over bb row

8x bar only

10x10

close seated row

3x10

DB flys 4x10

rear delt rev fly with DB 3x10

10min bike home

body weight = 85.5kg and climbing!! yay :grin:

[Grover]

:wink:

:clap:

keep at it, eat and sleep well

[mike27]

yup just had my 4th meal of the day

fish oil cap with water

brown rice and rump steak and some mustard

yeah loads of sleep at the mo! bedtime =9-9:30pm each night and get up around 7am

[mike27]

10min cycle to gym

back squat

10xbar only

10@40kg

10x10 @80kg ouchie

last few sets i sat down and waited for the blood to come back :twisted:

seated smith machine shoulder press

10xbar only

10x10

calf raise

10@84kg

10@97kg

10@111kg

10@127kg

side raise DB

6kg DB 4x10

body weight = 85.6kg

10min bike home

[mike27]

new diet week!

lean protein,brown rice,quinoa and all the good stuff

bring on 95kg :nod:

[mike27]

cycle to gym

assisted dips

10x10

way less assistence than last week! and less rest, kept on the 60sec rest between sets!

10x10 DB seated hammer curls

3x10 preacher ez bar curl

rope cable crunch

16@66kg

16@78kg

16@84kg

10@90kg

decline sit ups

10 with 10kg plate

10with 15kg plate

10 with 20kg plate

hanging knee raise with 6kg DB

10

8

8

6

10 body weight only

cycle home

body weight = 86kg

[mike27]

some cardio today

quick hard bike to the gym

1000m row @ level 8

12min walkies on the treadie @ 6.4km phr

12min cross trainer level 12 not using hands

10min head wind home on bike

training in the arvo's starting tommorow! 1st day back to work after nearly 3 months off lol

nice holiday!

[mike27]

8 push ups

flat bench

10x bar only

10x10 5kg extra on bar from last week on all sets

5 push ups

rack pulls

8 bar only

6@40kg

10x10 90kg

DB flys

8@12.5kg

8@12.5kg

8@12.5kg

10@12.5kg

close seat row

10@54kg

8@66kg

8@66kg

8@60kg

DB rear delt rev fly

10@7kg dbs

10@7kg dbs

8@7kg

8@6kg dbs

30min walk home

body weight = 86.5kg

definate improvements happening!

[mike27]

6min spin bike

back squat

8x 40kg

10x10

seated smith shoulder press

10 bar only warm up

10x10

calf raise standing

4x10

side raises DB

4x8

gym was packed and sucked!! too many people in there fucking around and holding up space!

[mike27]

onto the arms tommorow and some core work

[mike27]

10min cycle to gym

body weight dips x6

dips 10 sets of 10 on assisted dip machine.

seated hammer DB curls 9kg

10 sets of 10

last 3 sets dropped to 8kg DB's

rope cable crunch

16 @ 78kg

14 @ 84kg

10 @ 90kg

hanging knee raise with 7kg DB

4 x10

decline sit ups weighted

with 10kg plate x10

with 15kg plate x10

with 20kg plate x10

10 min bike home

[mike27]

last week of gvt

10min bike to gym

bar only x7

flat bench 10 x 10 5kg extra on 8 sets

increase in weight and less rest than last time

assisted chin ups med grip

10 x10

still need a lot of assistence. i think rack pull's and rows are better exercise for back using GVT.

DB flys

4 x8 @ 12.5kg

seated low row

4 sets of 6-8

DB incline

3 sets of 8 @ 17.5kg

1 set of 8 @ 20kg

10min bike home

[mike27]

10min bike to gym

back squats

8@40kg

8@60kg

10@85kg for 7 sets,

10@80kg for 3 sets

DB seated shoulder press

8 @ warm up

10 x 10

seated leg press calf raises

10 @ 80kg

10@ 110kg

10 @ 120kg

10 @ 130kg

DB side raises

4 x 8

DB rear delts

3 x 10

DB standing shrugs

10 @ 30kg db

10 @ 35kg db

10 @ 35kg db

10min bike home

[mike27]

10min bike to gym

10 x 10 body weight dips on assisted machine

less assistence than last week

10 x10 ez bar preacher curl

3x8 skull crusher

3x8 standing hammer curls

1000m row full blast :grin:

10min sprint home on the bike

last of GVT. got some good gains over the 4 weeks and made progress. 1st week hammers you!!! :shock:

but ill definatly be trying this again some time

1 week off starting moday and then into a 3 day + 1 day cardio after that on compounds only routine to build some mass

[mike27]

10min bike to gym

rope cable crunch

16 @ 74kg

12 @ 84kg

10 @ 90kg

8 @ 90kg

decline weighted sit ups

10kg x 10

15kg x10

20kg x10

10kg x10

hanging knee raises weighted with DB

7kg Db

4 x 10

1000m row

9min full blast on cross trainer level 13 no hands used