Duplicate of my Excel File

feel better!!

Sugar Free

Thanks bluewolf It was a rough four days.

23rd

Bench: 92.5 x 2 x 8, 1 x 7, 1 x 6
Chins: 4 x 6, 2 x 5

Seated DB OHP: 60 x 8, 50 x 12, 50 x 9, 50 x 8
CSR: 85 x 6 x 8

Facepulls: Stack 8 x 3 x 12

Triset:

EZ Curl: 40 x 2 x 12
Lat.Raises: 25 x 2 x 15
Pushdowns: Stack 11 x 2 x 15


Not bad considering this weeks macros have probably looked like this:
1000 C/500 F/0 P x diarrhoea coefficient. Probably could have got a third set of 8 on bench too but the gym was empty as it early morning.

OHP @60kg was a mistake but good to know I could manage 8 lol.
Currently obsessively refreshing various referendum tweet pages and RTE, while deciding where in Dublin will be the most fabulous tonight!

Sugar Free

25th

Squat: 120 x 3 x 10
SLDL: 80 x 4 x 10

Crunches: 10 x 3 x 20


Had to leave everything a couple of sets short as travelling for work today.
Still hating high rep squatting lol.

Sugar Free

Pump session at a hotel

27th

SPOSCPSMT Press: 60 x 4 x 10
(Stupid, piece of sh*t, chain pulley, smith machine thing)
ss w/
CSR: 70 x 4 x 10

DB Flyes: 25 x 3 x 10 - (30X0)
ss w/
Front Raises: 25 x 3 x 10
ss w/
Single Arm D-Handle Pushdowns: 15 x 3 x 15

Slowmo DB Curls: 25 x 3 x 8


Barely worth recording tbh but felt good to do something solitary after tonnes of meetings and team building. The location I was in was absolutely stunning, I will definitely try and spend a few days there sometime.

Sugar Free

31st

Bench: 102.5 x 4 x 5, 85 x 1 x 12
Chins: 1 x 8, 4 x 6, 1 x 5

Seated DB OHP: 55 x 2 x 8, 55 x 1 x 7, 50 x 1 x 8 - (30X0)
Cable Row: Stack 8 x 6 x 10

Dips: 2 x 20, 1 x 17
ss w/
DB Curls: 35 x 3 x 12

Band PD: 2 x 20
ss w/
Facepulls: Stack 7 x 2 x 10


Bench was solid, maaaaaybe could have done 105. Certainly could have for the first two sets. Officially no more torso wonkyness on chins. A good day to know the nerve has recovered and the muscle is coming back on the bad side.

Alf Veedersane

Must feel great to be heading for 100% after so long being held back by 'injury'

Sugar Free

Alf Veedersane wrote: »

Must feel great to be heading for 100% after so long being held back by 'injury'

You're skeptical of the injury? . I do tbh, training had to take a back-seat for two years due to education/CPD and career goals, then just as that settles down and training ramps up it gets brought to a grinding halt lol.

1st

Squat: 127.5 x 4 x 8
Leg Curls: Stack 8 x 4 x 10

Swiss ball reverse crunch: 3 x 12
Crunch: 10 x 3 x 12


Didn't leave enough time to do more assistance stuff but felt crap today so I was glad just to hit the squat numbers.

Alf Veedersane

Sugar Free wrote: »

You're skeptical of the injury? . I do tbh, training had to take a back-seat for two years due to education/CPD and career goals, then just as that settles down and training ramps up it gets brought to a grinding halt lol.

Haha, not at all. It just didn't sound like an injury in the traditional sense, if that makes sense?

Keep on keepin' on fella. Some good numbers going down!

Sugar Free

Alf Veedersane wrote: »

Haha, not at all. It just didn't sound like an injury in the traditional sense, if that makes sense?

Keep on keepin' on fella. Some good numbers going down!

Yeah true in the sense that I couldn't even work around it, as you could with a lot of muscular injuries.

Sugar Free

3rd

DB Bench: 80 x 2 x 10, 80 x 2 x 8 - (30X0)
BOR: 75 x 3 x 10, 75 3 x 8

Incline Bench: 60 x 2 x 12, 55 x 2 x 8 - (30X0)
Lat PD Neutral Grip: Stack 7 x 6 x 10

Dips: 6 x 10
ss w/
EZ Curl: 30 x 6 x 10

Cable Lateral Raise: 15 x 3 x 8
ss w/
Band PD: 3 x 20


Death by arm pump today. No real reason, just felt like it.
A bit weak on the incline benching. Not too worried though as it's easily a 45 degree bench where as I normally use about 30 degrees for the DB incline.

Gym is officially too full. Normally the last two hours are the best time to go, it's a good thing I wasn't trying to squat or DL (I will be tomorrow though).

Sugar Free

4th

DL: 140 x 3 x 5
Pause Squat: 100 x 3 x 8

Rear Delt Flyes: Stack 4 x 4 x 8
Crunches: 15 x 3 x 15


DLs were absolute muck but I was still DOM'd from squatting and it's only my third time dead lifting in over 7 months so yeah, not too bothered really. Don't know why I never did pause squats before, probably because they're absolutely brutal lol.

Away for the weekend and then elective surgery on Monday so last training for one maybe two weeks, depending on recovery. Training plans then will be to go back to a surplus and regain some mass.

After that I'll reassess but improving my sh*tty DL is up there, as is benching 140kg unequipped.

Sugar Free

W1 D1

Copying Bluewolf's easy reading format of logging for now...


A1 (4020) 90 secs
DB Bench

60 x 10
60 x 10
60 x 10
60 x 10
60 x 9
60 x 8
60 x 8
60 x 8
60 x 6
60 x 7

A2 (4020) 90 secs
Lat Pull Down

Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 9
Stack 6 x 10

B1 (3020) 60 secs
Incline DB Flyes

20 x 12
20 x 12
20 x 12

B2 (3020) 60 secs
DB Row

22.5 x 10
22.5 x 10
22.5 x 10

Facepulls:
2 x 10


The GVT template I'm using calls for chins instead of LPDs so in a sense I'm not FTDP but I couldn't manage 1 x 10 tempo chins so choosing them would be even more of a not FTDP so whatever.

Sets 1-5 I was bored, then it got a little more interesting. Pretty normal from what I've read though. Using straps for pull downs was certainly a first lol but a good decision in the end - the biggest pump after everything was in my forearms, not chest or lats.

Probably went a little too light on LPDs but the next stack probably would have been too heavy. Bang on the money with the DB Bench weight though the 4020 tempo was at times closer to 4010 or 40X0 as I have trouble doing a controlled concentric portion lol. Will work on it.

The way I understood the rest intervals from t-nation, bb.com and the 7 pager thread on boards etc. was to do a set of A1, then rest, then do a set of A2, then rest, then do a set of A1, then rest etc. Hopefully that's right. A lot of the A1/A2 intervals were probably only 60 seconds cus I was a bit bored.

Weight was 92.8kg today after a week of limited food choices (read easy to chew carby shiite) after surgery so I'm happy enough with that weight/leaness ratio.

Overall I didn't find it hugely challenging or taxing despite being pretty rigid with the tempos and intervals. I imagine leg day is a whole other story but either way, as long as the results come through along the way and at the end of the 12/13 weeks then I'm fine with that.

I log everything on fitocracy first then copy paste it!!

Alf Veedersane

Funny. ..I always think "ERMERGERRRD....just put down 60kg x 5 x 8"

definitely could not be arsed typing it out!
tick all the buttons

Alf Veedersane

Sugar Free wrote: »

W1 D1

Copying Bluewolf's easy reading format of logging for now...


A1 (4020) 90 secs
DB Bench

60 x 10
60 x 10
60 x 10
60 x 10
60 x 9
60 x 8
60 x 8
60 x 8
60 x 6
60 x 7

A2 (4020) 90 secs
Lat Pull Down

Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 10
Stack 6 x 9
Stack 6 x 10

B1 (3020) 60 secs
Incline DB Flyes

20 x 12
20 x 12
20 x 12

B2 (3020) 60 secs
DB Row

22.5 x 10
22.5 x 10
22.5 x 10

Facepulls:
2 x 10


The GVT template I'm using calls for chins instead of LPDs so in a sense I'm not FTDP but I couldn't manage 1 x 10 tempo chins so choosing them would be even more of a not FTDP so whatever.

Sets 1-5 I was bored, then it got a little more interesting. Pretty normal from what I've read though. Using straps for pull downs was certainly a first lol but a good decision in the end - the biggest pump after everything was in my forearms, not chest or lats.

Probably went a little too light on LPDs but the next stack probably would have been too heavy. Bang on the money with the DB Bench weight though the 4020 tempo was at times closer to 4010 or 40X0 as I have trouble doing a controlled concentric portion lol. Will work on it.

The way I understood the rest intervals from t-nation, bb.com and the 7 pager thread on boards etc. was to do a set of A1, then rest, then do a set of A2, then rest, then do a set of A1, then rest etc. Hopefully that's right. A lot of the A1/A2 intervals were probably only 60 seconds cus I was a bit bored.

Weight was 92.8kg today after a week of limited food choices (read easy to chew carby shiite) after surgery so I'm happy enough with that weight/leaness ratio.

Overall I didn't find it hugely challenging or taxing despite being pretty rigid with the tempos and intervals. I imagine leg day is a whole other story but either way, as long as the results come through along the way and at the end of the 12/13 weeks then I'm fine with that.

I suppose I should wait until the week is done to get a better idea across the board but interested to know how long that took and how you knew what weight to start with? Bit of a have a guess or a % of 1RM

Sugar Free

bluewolf wrote: »

definitely could not be arsed typing it out!
tick all the buttons

I've now learned what fitocracy is! Normally I'd use my usual format but I don't mind typing it out this way for GVT as it's easier to see at a glance where the drop offs start.

Sugar Free

Alf Veedersane wrote: »

I suppose I should wait until the week is done to get a better idea across the board but interested to know how long that took and how you knew what weight to start with? Bit of a have a guess or a % of 1RM

The general rule seems to be ~60% which I'll do for squats but for stuff like db bench, leg curls, bicep curls etc. where you wouldn't really test 1RMs I just make an educated guess based off what I'm currently doing. E.g. I've done DB bench 80 x 2 x 10, 80 x 2 x 8 @ 30X0 so I used that as a base for today's number.

Edit: It took about 1 hour 15 minutes all told.

Sugar Free

W1 D2


A1 (4020) 90 secs
Squat

100 x 10
100 x 10
100 x 10
100 x 9
100 x 8
100 x 7
100 x 7
100 x 7
100 x 5
100 x 5

A2 (4020) 90 secs
Lying Leg Curl

Stack 7 x 10
Stack 7 x 10
Stack 7 x 9
Stack 7 x 8
Stack 7 x 8
Stack 7 x 7
Stack 7 x 9
Stack 7 x 7
Stack 7 x 7
Stack 7 x 7

B1 (3020) 60 secs
Seated Calf Raise

30 x 12
30 x 12
30 x 12

B2 (3020) 60 secs
Hanging Leg Raise

3 x 8


Well. I learned something about hard work today. The numbers don't look like much but that was seriously tough. Last two sets of squats I had to fight on the first rep not to bomb straight onto the safety pins.

I fought hard to stick to the tempos today too which was not an easy task, especially when you get to sets 8-10 and you just want to be done. Possibly a little heavy with the weight selection on both main exercises but putting 97.5kg on the bar would have just looked manky and I couldn't do it ha.

This took longer - probably 1 hour 25. Mostly because after finishing A1/A2 it took me a few minutes to change out of the Oly shoes, plus I was just sitting around looking zombified.

Sugar Free

W1 D3


A1 (3020) 90 secs
Dips

10
10
10
10
10
8
8
8
9
7

A2 (3020) 90 secs
DB Curls

25 x 10
25 x 10
25 x 10
25 x 10
25 x 8
25 x 8
25 x 7
25 x 7
25 x 7
25 x 6

B1 (3020) 60 secs
Bent Over Lat. Raise

10 x 8
10 x 8
10 x 8

B2 (3020) 60 secs
Reverse Curls

15 x 10
15 x 10
15 x 10

Pull Aparts
2 x 10


At first this felt a little ridiculous just getting the mother of all arm pumps. By the end though, my pecs (still DOM'd), delts and inexplicably my upper back were all knackered as well.

Not sure how I'll manage all the pressing in two days time...

Sugar Free

W2 D1

A1 (4020) 90 secs
DB Bench

60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 9
60 x 10
60 x 9
60 x 8

A2 (4020) 90 secs
Lat Pull Down

Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 9
Stack 7 x 9
Stack 7 x 8
Stack 7 x 8

B1 (3020) 60 secs
Incline DB Flyes

25 x 14
25 x 12
25 x 12

B2 (3020) 60 secs
DB Row

22.5 x 11
22.5 x 11
22.5 x 10


Still DOM'd ta f*ck in my arms and shoulders from W1D3 but this was actually ok. Concentric tempo was easier to control this time too. Legs still wrecked though.

Sugar Free

W2 D2


A1 (4020) 90 secs
Squat

100 x 10
100 x 10
100 x 10
100 x 8
100 x 8
100 x 8
100 x 8
100 x 7
100 x 7
100 x 6

A2 (4020) 90 secs
Lying Leg Curl

Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8

B1 (3020) 60 secs
Seated Calf Raise

35 x 10
35 x 10
35 x 10

B2 (3020) 60 secs
Hanging Leg Raise

2 x 10
1 x 8

Squat and leg curls +4 reps on last week. Extremely hard fought as well. Stronger towards the last third of sets here compared to last week. Not sure what happened with the leg curls, there was just little to no drop off after set three.

Honestly thought I was going to vom a couple of times. I've enough conditioning that I wasn't too out of breath, think it was just AM training combined with the bigger breakfasts that GVT requires and lots of water made me feel really full.

Sugar Free

W2 D3


A1 (3020) 90 secs
Dips

10
10
10
10
10
10
9
8
8
8

A2 (3020) 90 secs
DB Curls

25 x 10
25 x 10
25 x 10
25 x 10
25 x 9
25 x 8
25 x 8
25 x 8
25 x 7
25 x 7

B1 (3020) 60 secs
Bent Over Lat. Raise

10 x 10
10 x 10
10 x 10

B2 (3020) 60 secs
Reverse Curls

15 x 12
15 x 12
15 x 12

+3 on Dips, +4 on curls. Not much else to say.
Do not like reverse curls - hurts my thumbs then when I try it thumbless the forearm burn is grossss.

Sugar Free

W3 D1

A1 (4020) 90 secs
DB Bench

60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 9
60 x 9
60 x 9

A2 (4020) 90 secs
Lat Pull Down

Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10

B1 (3020) 60 secs
Incline DB Flyes

25 x 15
25 x 15
25 x 12

B2 (3020) 60 secs
DB Row

22.5 x 12
22.5 x 12
22.5 x 12

+1 on bench compared to last week. Upping weight time on lat pull downs. Bench was frustrating as it was my formerly injured side showing its weakness. Good side was well able for 10 x 10. Next week hopefully.

Sugar Free

W3 D2


A1 (4020) 90 secs
Squat

100 x 10
100 x 10
100 x 10
100 x 10
100 x 9
100 x 8
100 x 8
100 x 8
100 x 7
100 x 8

A2 (4020) 90 secs
Lying Leg Curl

Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 10
Stack 7 x 8
Stack 7 x 8
Stack 7 x 9
Stack 7 x 8
Stack 7 x 8
Stack 7 x 8

Hanging Leg Raise (3020) 90 secs

12
10
8


+3 on leg curls, +6 on squats. No time for calf raises as gym was closing.
Knackered.

Sugar Free

W3 D3
(Done yesterday)

A1 (3020) 90 secs
Dips

10 x 10 :cool:

A2 (3020) 90 secs
DB Curls

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
25 x 8
25 x 8
25 x 8
25 x 8

B1 (3020) 60 secs
Bent Over Lat. Raise

10 x 12
10 x 12
10 x 12

B2 (3020) 60 secs
Reverse Curls

20 x 12
20 x 12
20 x 12

+7 on Dips, +5 on curls. Will now be mildly annoying having to protect the dipping belt from other suitors...

Technically you're supposed to stop a set on GVT when you can't complete the reps according to the tempo. I've done this so far, especially for the eccentric portions but the last 1-2 two reps of sets 9 and 10 on dips had 3-5 second grinder concentric portions. If anything though that's even more TUT so that's my justification.

Sugar Free

W4 D1

A1 (4020) 90 secs
DB Bench

60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 9 arrrrggggghhhhhhhh

A2 (4020) 90 secs
Lat Pull Down

Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 10
Stack 8 x 8
Stack 8 x 8
Stack 8 x 9
Stack 8 x 8
Stack 8 x 8
Stack 8 x 7

B1 (3020) 60 secs
Incline DB Flyes

30 x 8
30 x 8
30 x 8

B2 (3020) 60 secs
DB Row

25 x 10
25 x 10
25 x 10

Weak side was stuck about 5/8s the way up on the last rep. Freeeaaaked. So close.

Is that 2x 60 kg dumbbells

What is stack 8 on the lats

Sugar Free

bluewolf wrote: »

Is that 2x 60 kg dumbbells

What is stack 8 on the lats

No, always total weight for DBs unless I do a unilateral DB exercise.
I don't know the lat pull down weight but all the stacks are the same so 80kg maybe?

Sugar Free

So mildly tore my hamstring playing football as a favour.

Lol. Unlikely to squat this week.