## Johnny's Log

**Moderators:** Jungledoc, Ironman, stuward

First day on GVT.

Squat

044 x 10

132 x 5

220 x 3

264 x 10

264 x 10

264 x 10

264 x 10

220 x 10

220 x 10

220 x 10

220 x 7

I used the weight at 60%1RM for the first 4 sets then I felt I couldn't handle it anymore so I reduced the weight. After the 8th set, my thighs and glutes gave up on me and I literally lie flat on the floor. It's gonna be a hell of DOMs tomorrow.

Good-morning

044 x 10

066 x 10

066 x 10

066 x 10

066 x 10

066 x 10

066 x 10

066 x 10

066 x 10

066 x 10

066 x 10

Calf Raise

264 x 15

264 x 15

264 x 15

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 12

58min

Bench Press

044 x 10

088 x 5

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

Row

044 x 10

088 x 5

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 7

110 x 7

110 x 7

110 x 7

110 x 7

My Lats burnt out in the fifth set. I'll decrease the weight next time. The program suggests that the beginning weight should be around 60%1RM. I start with only 50%1RM and stall already. :(

Incline Bench Press

088 x 10

088 x 10

088 x 10

Chin-up

BW x 4

BW x 3

BW x 3

My Lats was already out of gas before this.

52min

Press

44 x 10

66 x 5

82.5 x 10

77 x 10

77 x 10

77 x 10

77 x 9

77 x 8

77 x 7

77 x 8

77 x 8

77 x 7

The 82.5 felt so heavy that I know I couldn't do 10x10 .

Deadlift

044 x 10

132 x 5

176 x 1

198 x 10

198 x 10

198 x 10

198 x 10

198 x 10

198 x 9

198 x 7

198 x 8

I decide to do only 8 sets of deadlift.

Lying Triceps Extension

71.5 x 10

71.5 x 6

71.5 x 5

I used to rest around 2 minutes for Triceps Extension and Curl. But now with only 1 minute rest, it seems much more harder.

Curl

66 x 10

66 x 8

66 x 6

Reverse Crunch

15

15

11

66min

First week of GVT, felt so weak with lower-than-expected outcome.

Squat

044 x 10

132 x 5

220 x 3

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

Good-morning

044 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

Calf Raise

264 x 16

264 x 16

264 x 16

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 12

59min

I think I'll move the Press and arms' exercises to Saturday, make it 4days a week, so Thursday's workout gonna be much shorter with only DL .

Bench Press

044 x 10

088 x 5

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 8+2 (I rested for about 4-5sec before squeezed the last 2 reps)

Row

044 x 10

088 x 5

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 8

110 x 10

110 x 9

110 x 9

110 x 7

Decline Bench Press

099 x 10

099 x 10

099 x 10

This was awkward because my feet couldn't touch the ground.

Pull-up

BW x 1

BW x 1

BW x 1

60min

This workout use much much less energy than the squat workout.

I ate a LOT of peanut today, about 200g (>1500kcal), as a snack during work. What a boring day.

Press

44 x 10

66 x 5

77 x 10

77 x 10

77 x 10

77 x 10

77 x 8

77 x 8

77 x 8

77 x 8

77 x 8

77 x 8

Deadlift

044 x 10

132 x 5

198 x 10

198 x 10

198 x 10

198 x 10

198 x 10

198 x 10

198 x 10

198 x 10

Paused quite long between reps during the last set, felt like cheating.

Lying Triceps Extension

71.5 x 10

71.5 x 5

71.5 x 4

Curl

66 x 10

66 x 9

66 x 6

Reverse Crunch

15

15

10

66min

Squat

044 x 10

132 x 5

220 x 3

242 x 10

242 x 10

242 x 10

242 x 10

242 x 10

242 x 10

242 x 10

242 x 10

242 x 10

242 x 10

Ultra-tired.

Good-morning

044 x 10

077 x 10

077 x 10

077 x 10

077 x 10

077 x 10

077 x 10

077 x 10

077 x 10

077 x 10

077 x 10

Calf Raise

269.5 x 16

269.5 x 16

269.5 x 16

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 12

65min

I hardly walk up stairs today, my thighs are very sore.

Bench Press

044 x 10

088 x 5

110 x 1

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 7+2

121 x 7+1

Felt easy until the last 3 sets, I thought I got it but didn't. I really want to increase the weight. :(

Row

044 x 10

088 x 5

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 9

110 x 8

110 x 8

110 x 8

Incline Bench Press

93.5 x 10

93.5 x 10

93.5 x 7+3

Chin-up

BW x 4

BW x 2

BW x 2

60min

Not very tired at all, just my arms and lower back felt a little tight.

I still have a lot of DOMs in my front delts right above my armpits, more than in my pecs. I think I need to improve the mind-muscle connection in the bench press, to push with my pecs not my delts.

Deadlift

044 x 10

132 x 5

176 x 1

209 x 10

209 x 10

209 x 10

209 x 10

209 x 10

209 x 10

209 x 10

209 x 10

Press

44 x 10

66 x 1

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 9

71.5 x 8

71.5 x 8

71.5 x 8

71.5 x 8

71.5 x 9

Front delts still sore. Lower the weight, still got poor reps.

Curl

66 x 10

66 x 8

66 x 6

Lying Triceps Extension

66 x 10

66 x 10

66 x 7

Lower the weight.

Reverse Crunch

15

15

10

67min

Squat

044 x 10

132 x 5

220 x 3

253 x 10

253 x 10

253 x 10

253 x 10

253 x 10

253 x 10

253 x 10

253 x 10

253 x 10

253 x 10

Good-morning

044 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

82.5 x 10

Calf Raise

275 x 16

275 x 16

275 x 16

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 12

67min

Felt great.

Bench Press

044 x 10

088 x 5

110 x 1

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 10

121 x 9+1

Row

044 x 10

088 x 5

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

110 x 10

Decline Bench Press

104.5 x 10

104.5 x 10

104.5 x 7

I still felt awkward with this and didn't feel my pecs do the work at all.

Pull-up

BW x 1

BW x 1

BW x 1

61min

Good mood good workout.

Press

44 x 10

66 x 2

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 10

71.5 x 11

Deadlift

044 x 10

132 x 5

176 x 4

220 x 10

220 x 10

220 x 10

220 x 10

220 x 10

220 x 10

220 x 10

220 x 10

Lying Triceps Extension

71.5 x 10

71.5 x 6

71.5 x 5

Curl

66 x 10

66 x 9

66 x 6

Reverse Crunch

15

15

9+1

67min

Not enough of sleep, felt a little sleepy.

Squat

044 x 10

132 x 5

220 x 3

264 x 10

264 x 10

264 x 10

264 x 10

264 x 10

264 x 10

264 x 10

264 x 10

264 x 10

264 x 10

This was more like breathing squats with pauses serveral seconds between reps. Deadly tired, not just my leg but even my arms were shaken.

Good-morning

044 x 10

088 x 10

088 x 10

088 x 10

088 x 10

088 x 10

088 x 10

088 x 10

088 x 10

088 x 10

088 x 10

This starts to feel heavy.

Calf Raise

280.5 x 16

280.5 x 16

280.5 x 16

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

70min

Bench Press

044 x 10

088 x 5

110 x 3

126.5 x 10

126.5 x 10

126.5 x 10

126.5 x 10

126.5 x 8

126.5 x 8

126.5 x 8

126.5 x 7

126.5 x 6

126.5 x 6

Row

044 x 10

088 x 5

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 10

115.5 x 8

115.5 x 8

115.5 x 8

115.5 x 7.5

115.5 x 8

Incline Bench Press

99 x 10

99 x 6

99 x 6

Chin-up

BW x 4

BW x 2.9

BW x 0.5

65min

Press

44 x 10

66 x 3

77 x 10

77 x 10

77 x 10

77 x 10

77 x 10

77 x 10

77 x 10

77 x 10

77 x 10

77 x 10

Deadlift

044 x 10

132 x 5

176 x 3

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 10

231 x 8

231 x 8+2

Torture.

Lying Triceps Extension

71.5 x 10

71.5 x 6

71.5 x 6

Curl

66 x 10

66 x 9

66 x 6

Reverse Crunch

15

15

10

73min