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 Post subject: Dan's Journal
PostPosted: Mon Nov 21, 2011 6:18 pm 
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After a good 2 years or so on this site, and only a small amount of posts, I figured it was time to put up a log. Maybe putting this out there will give me the inspiration I truly need.

A little history: Just turned 23 years old, been training off an on since about 18, but only started training properly about 2 years ago (adding in compounds), but only consistently for just over a year. 6'2, hover around 185 (+/- 2 lb any given day), pretty low body fat, long torso, but at 6'2 my limbs aren't exactly fun to do bench with. Trained for strength originally, now a BB style approach, however still train the big 3 for strength most of the year.

I have a very, very high metabolism. I drank 4L of 2% milk (just over a gallon, couldn't stomach whole until I switched over a few months ago) a day and still didn't see appreciable gains (along with meals) meaning ~3500 cals in a day. Protein was always >200g. I have since started gorging, and am seeing some results (was up to 190 end of Oct), and hopefully will start breaking PRs that seem stubborn due to undereating.

My PRs are as follows:
Squat: 315x1
Deadlift: 325x2 (I have a weird problem, clearly a setup problem, where the second pull in a set is easier than the first)
Bench: 200x5 (never tried a 1rm, too scared, spotter is not strong enough for me to trust doing this)
Military Press: 155x3

After a 3-4 week hiatus (worked out 1-2 times in this time) due to sickness and a sprained hand, I decided to come back to the gym and do a cycle of GVT. I have done GVT once before, in April of this year, and it was great, gained about 5lbs in the month I had done this. I also enjoy doing it, and it was time to do something different.

So this is my first day of GVT:

Nov 21st - 184
Incline BB Bench - 105#: 10 10 10 8 6 6 5 6 5 4
Pronated Medium Grip pullups - BW: 5 5 5 5 5 3 3 3 3 3
DB rows - 65s: 3x10/side
Chest Dips - 7, 5, 4


Pretty difficult day, having not worked out properly since just before halloween.


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 Post subject: Re: Dan's Journal
PostPosted: Thu Nov 24, 2011 9:42 pm 
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Shoulder/arm GVT day:

Nov 24th - 186#
Seated Press - 95#: 10 10 10 5 3 6 6 4 7 5
Preacher curls - 35#: 10x10 - extremely easy, should have started a bit heavier
Lateral Raises - 17.5#: 3x12 superset with:
Rear Delt Raises - 15#: 3x12


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 Post subject: Re: Dan's Journal
PostPosted: Sat Nov 26, 2011 6:16 pm 
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Nov 26th: 185#

Incline - 50# dbs: 10 10 10 10 8 8 6 6 7 6
Pullups - 5x5 + 5x3
Cable Flies - 2x10 50lbs + 1x8 45lbs (machine setting)
Rows - 3x10 65lbs

I realize I skipped leg day but that was due to some lower back pain I experienced due to work earlier in the week, and couldn't handle squatting. Figured its best to skip one leg workout than put myself out for another few weeks...


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 Post subject: Re: Dan's Journal
PostPosted: Tue Nov 29, 2011 5:34 pm 
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Nov 29th - 187
Squats - 160#: 10 10 10 10 8 8 7 6 5 6
Leg Curls - 60# on machine: 10x10
Ab Roller - 3x10
Seated Calf Raises - 90#: 3x20


Back pain gone, aside from the torture of 10 sets of squats, day felt pretty good.


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 Post subject: Re: Dan's Journal
PostPosted: Wed Nov 30, 2011 3:31 pm 
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Nov 29th - continued

Decided to try hittin the gym twice yesterday, just got the chance to update it now because I passed out hard after that...

Press - 95#: 10 10 10 8 8 7 6 5 6 5
Lateral Raise - 17.5# dbs: 3x12 superset with:
Rear Delt Raises - 12.5# dbs: 3x12
Preacher Curls - 45#: 10 10 10 9 6 8 6 5, did 10 with 2 20lb dumbells before this and maxed out with 17.5# dbs for one set after for 11

Did the preacher curls after because there was a decent line to do these, and by the time i finished my raises it wasn't open, so I started seated curls when it then opened up.


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 Post subject: Re: Dan's Journal
PostPosted: Sat Dec 03, 2011 11:10 pm 
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Rough week, had to push training back a few days, hopefully I can get back on top of this and bang out the days I'm supposed to without problems.

Dec 3rd - 187#
Incline - 50# dbs: 10 10 10 10 10 8 6 6 6 6
Pullups - 5 5 5 5 5 4 4 3 3 3
Cable Flies - 30#: 3x12, focused on using pecs with less weight instead of delts and arms to move heavier weight
Rows - 70# dbs: 3x10


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 Post subject: Re: Dan's Journal
PostPosted: Sun Dec 04, 2011 11:45 pm 
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Dec 4th - 188#

Squats - 160#: 7x10 8 6 6
Seated Leg Curls - 35#: 10x10 (different machine, although more difficult weight than other machine)
Seated Calf Raises - 90#: 3x20
Ab Roller - 3x10


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 Post subject: Re: Dan's Journal
PostPosted: Wed Dec 07, 2011 1:49 am 
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Dec 6th - 187
Press - 95#: 10 10 10 10 8 6 6 7 6 6
Preacher Curls - 45#: 2x10
Incline Curls - 20# dbs: 10 10 10 9 8 8 8 7
Lateral Raises - 20# dbs: 3x12 superset with:
Rear Delt Raises - 15# dbs: 3x10
Straight arm pulldowns - 90# 1x10, 105# 2x10

Had sharp pain in the radial edge of both forearms doing preacher curls so had to improvise. Hopefully it resolves itself by next arm/shoulder day.


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 Post subject: Re: Dan's Journal
PostPosted: Thu Dec 08, 2011 8:24 pm 
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Dec 8th - 188.5
Incline - 50# dbs: 6x10 8 6 7 6
Pullups - 6x5 4 3 3 3
Chest Flies - 35# machine: 3x12
Rows - 70# db: 3x12


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 Post subject: Re: Dan's Journal
PostPosted: Tue Dec 13, 2011 10:35 pm 
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Dec 13th - 186.5

Press - 95#: 5x10 8 7 6 6 7 6
Incline Curls - 20# dbs: 10 10 10 10 8 9 7 7 6 6
Lateral Raises - 20# dbs: 3x12 superset with
Rear Delt Raises - 15# dbs: 3x12
Straight Arm Pulldowns - 90#: 3x12


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 Post subject: Re: Dan's Journal
PostPosted: Thu Dec 15, 2011 7:35 pm 
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Dec 15th - 187.5

Incline - 50# dbs: 6x10 8 7 6 6
Pullups - 6x5 4 4 3 3
Cable Flies - 35#: 3x12
Rows - 75# db: 3x12


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