Notes:
The workout is as best I can remember it. I visited my son up in Janesville, WI and he's running some kind of Sheiko. It was nice to get back under Squat bar haven't been since last August. That is the King of movements IMO.
Dude! Sheiko is some brutal programming. I ran it for awhile a few years back. We got some great results from it but the volume is just crazy. Nice work.
Dude! Sheiko is some brutal programming. I ran it for awhile a few years back. We got some great results from it but the volume is just crazy. Nice work.
It’s an interesting concept. To come back to a movement and go again after recovery. And he whole idea of it how the volume is executed away from the fatigued reps it’s different. You’re not grabbing reps here. Very controlled programming.
My pecs are ok because I was on the GVT for that and it wasn’t a heavy volume pec day but on the Squat the glutes and especially the quads got hammered, they’re just screaming. Erectors a little but not so much.
I think it would be interesting to run especially since I’m on 4 10s and I could do it. Maybe just do some treadmill walking on the off days. We’ll see.
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:553
Pulldowns
145X10,9,7,5,4X6sets
Bench
135X10
145X6X6sets,4X4sets
O.P
70X10
95X4X10sets
Curls
70X6X10sets
Tricep Pressdown
70X6X10sets
Notes:
I was going back and forth on what to do, part of me wanted to add the squat and deads back in now, but in the end I felt I wanted to stay on the cut for another 6 weeks. I really want to lean up a good bit more and there's no way I can replicate the efficiency of the Elliptical with 60lbs on my back. I did want to go a little heavier on the upper body though. I had read about an advanced version of GVT where you go 10 sets of 6 reps but I was concerned about going that heavy with that much volume.
Well my fears were allayed today because given that there is only one minute of rest between sets, there isn't enough recovery time between sets to go much heavier so I'll give this a go and see how it goes.
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:564
Pulldowns
140X10
150X6X2sets,4X8sets
Bench
135X10
150X6X8sets,5X2sets
Overhead Press
95X5X10sets
Curls
80X6X4sets,4X6sets
Tricep Pressdowns
85X5X2sets,4X3sets,3X4sets,4
Notes:
Weighed in at 187 yesterday and I'm targeting April 1st to hit 182, which will be the first target and then we'll reevaluate. By that time though the weather will be better and I will add walking after dinner so at that time I put in more lifting with less calorie burn from that as I'll make it up with the walks. I've tracked my weight for the last 3 years and every year my weight trails off starting in April and I'm sure it's due to the walking and being more active with the better weather.
I have to say this 10X6 advanced GVT protocol is really tough. It doesn't look like much but the incomplete recovery is brutal. By the time I get to the arms which should be the easiest part of the workout, I'm wiped and I really have to focus just to grind through.
Anyway it's just really good to be back working out. I have to say that the layoff because of travel and the sinus infection was really getting me down but since I'm back at it all it took was the Elliptical and the weights on wed morning and my attitude improved immediately. Getting it in is the most important thing.
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:557
Notes:
I don't think I can sustain the GVT volume for the upper body 3 times per week, my joints were complaining but I also was feeling that I was over training. I want to keep the workout because it's very efficient and I need that given my work schedule so I'll shoot for 4-5 sessions every 2 weeks I think that will be better.
GVT is intense. I think alot of guys like us, guys who wor, and have families etc, get into these advanced programs and arent able to recover because we try and adapt the program to fit our lives vs being able to fit our lives around the program. Hope you can find that balance and maximize the efficiency dude.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
GVT is intense. I think alot of guys like us, guys who wor, and have families etc, get into these advanced programs and arent able to recover because we try and adapt the program to fit our lives vs being able to fit our lives around the program. Hope you can find that balance and maximize the efficiency dude.
LOL so true. I’ve started stuff only to have it destroy me in a few weeks. The important thing is that the desire and drive to be better is there, or we wouldn’t try crazy s%@t. If you didn’t have that Animal heart, you’d just be like everyone else.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
LOL so true. I’ve started stuff only to have it destroy me in a few weeks. The important thing is that the desire and drive to be better is there, or we wouldn’t try crazy s%@t. If you didn’t have that Animal heart, you’d just be like everyone else.
Thats true, that drive to keep getting better isnt for everyone
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Notes:
Finally back at it. Got hit with a bad bug - had a fever for 5 days. I did a machine 5s workout. Started with 50lbs got 5 reps 1 minute rest added 20-30lbs did 5 reps, till I would get up to a heavy enough weight for reps of 3-5 for 3-5 sets. Finished with high reps for the last 2 movements. It was good to work all the different angles. Should be back full throttle on Friday.
Just trying to get back into it. Don't feel like I've lost that much, I wasn't going heavy to begin with, just feel a little out of shape. All the different movements do show some weaknesses. The machine lateral raises - my shoulders just hated them, but maybe I should keep them in the rotation light as a rehab movement. Good to get something in.
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:546
Notes:
First session back since the sinus infection. I was struggling this morning with whether to start squatting or continuing the cut. Cutting won for now.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
The calorie burn from the Squat is not that great and when I'm Squatting I can't do the 4 sessions a week on the Elliptical because i'm too sore. Plus I don't have enough time. I work too much. And part of it is my age. Working 4 10s I really need to do doubles on my days off. Feels that I'm always threading the needle between volume and recovery.
I have thought about it though. Maybe deadlifting in the morning and then pressing and accessories in the afternoon on one day and then Squatting in the morning and then Chest and back in the afternoon, on the next day off. I just don't know if I can do it or recover from it.
The calorie burn from the Squat is not that great and when I'm Squatting I can't do the 4 sessions a week on the Elliptical because i'm too sore. Plus I don't have enough time. I work too much. And part of it is my age. Working 4 10s I really need to do doubles on my days off. Feels that I'm always threading the needle between volume and recovery.
I have thought about it though. Maybe deadlifting in the morning and then pressing and accessories in the afternoon on one day and then Squatting in the morning and then Chest and back in the afternoon, on the next day off. I just don't know if I can do it or recover from it.
Man, i gotta believe that doing 2 a days would be even tougher to recover from than just cardio and lifting together. what kind of work do you do, is it something that requires a ton of physicality?
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Man, i gotta believe that doing 2 a days would be even tougher to recover from than just cardio and lifting together. what kind of work do you do, is it something that requires a ton of physicality?
The 4 10s isn't bad in and of itself the work isn't physically challenging but the daily commute is 1.5-2 hours, I can walk after dinner when the weather is better but otherwise I'm mentally fried. I need to move closer to work and I am looking at doing that. 2 a days suck in terms of recovery but the 3-4 elliptical workouts and 3 upper body weight sessions per week works. The weight strips off.
I'm not sure what the current obsession is with leaning up is but I see no point in fighting it. I figure get to it, get it over with and then get back to lifting.
a.m.
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:556
p.m.
Wide Grip Pulldowns
120X5
140X5,
160X5,5
Close Grip Pulldowns
160X5,4,4,3,3,3,4,4,4
Bench
135X5
155X6X4sets,5,4X5sets
O.P.
65X10
95X5
115X4,3,3,2X7sets
Curls
70X5
80X5
90X5,4,4,3,3
Tricep Pressdowns
70X5
85X5
90X4,4,4,3,3
Machine Preacher Curls
80X8,8
95X5,5,6
Machine Tricep Press
115X10
130X10,10,7,7
Notes:
The Overhead press after the Bench really suffers. I probably should have dropped the weight for the working sets but I just decided to keep grinding out doubles. By contrast the arms felt strong so I decided to keep the 4 movements on that. Not a lot of rhyme and reason to my training right now except that I'm on the cut again short run focusing getting to 182. Mostly just trying to get workouts in whatever motivates me and being disciplined with the meal plan.