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.Quote:
Originally Posted by Buckfever
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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.Quote:
Originally Posted by Buckfever
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.Quote:
Originally Posted by Ed Eliason
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.
2/18/2018
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:545
Notes:
Still struggling with a sinus infection so I decided to at least get some aerobics in. Maybe Wed we start back up.
2/21/2018
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.
2/23/2018
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.
2/25/2018
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.
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.Quote:
Originally Posted by weightsb4dates
Thats true, that drive to keep getting better isnt for everyoneQuote:
Originally Posted by Cellardweller
3/7/2018
Hammer Bench
Hammer high Row
Hammer Incline Bench
Hammer Low Row
Assisted Dips
Wide grip chest supported row
Dumbell Bench
Close Grip Pulldowns
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.
Looks like a big day there. How’s the back feeling after that?
Feels good.Quote:
Originally Posted by Cellardweller
3/9/2018
Standing Overhead Press
45X5
65X5
95X5
115X5
135X1
115X5,3X4sets
Dumbell Shrugs
40X10
45X10
50X10
55X10
60X10
70X10
80X5
90X4
80X5X3sets
Dumbell Overhead press
20X10
25X10
30X10
35X10
40X8
45X3
Rear Delt Machine
10X10
25X10
40X10
55X10
70X10,8,8,8,6
Lat Raise Machine
10X10
30X10
50X5X3sets
Curls
40X10
50X10
60X10
70X8,7,6
Tricep Pressdown
50X10
60X10
70X10,10,10,7
Preacher Machine
50X10
65X10
80X6,7,6,7,6
Tricep Press machone
110X10X4 sets,9,8
Notes:
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.
3/11/2018
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.
why not squat and cut?
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.Quote:
Originally Posted by weightsb4dates
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?Quote:
Originally Posted by Buckfever
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.Quote:
Originally Posted by weightsb4dates
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.
3/14/2018
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.
3/16/2018
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:560
3/18/2018
45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:579
Close Grip Pulldown
100X6
120X6
140X6
160X6
180X3X7sets
Bench
135X6
155X6
185X5,4,3,3,2,2,2,2
Standing Overhead Press
65X5
95X5
115X5
135X2
115X5,3,3,3,3
Curls
70X5
80X5
90X5
100X3,3,3
Tricep Pressdown
70X5
85X5
100X3,3,3
Machine Preacher Curl
95X6
110X6
125X4,4,4,3
Tricep Machine
130X10
150X8
170X6,4,4,4
Notes:
1 minute rest between sets/supersets. Feel stronger. All I can do now on the Elliptical is push the pace. I'm liking it but at the same time I'm thinking I need to Squat and Deadlift soon.
3/21/2018
Squat
135X8
145X6
155X4
165X4
175X3
185X3
195X3
155X12
Hammer Ab crunch
40X12
50X12
60X12
70X12,8,6,6
Calve Press on LF leg press machine
110X12
130X12
150X12,12,12,12
Notes:
All reps paused on the Squat except for the pump set. Need to work on Thoracic mobility - finding the groove.
Took it easy on the abs and calves - worried about doms. Like a bird that flew away my enthusiasm for cutting is gone. Might as well Squat.
Get that work brother. Hate when you get the urge to change goals mid stride, always tough.Quote:
Originally Posted by Buckfever
3/23/2018
Close Grip Pulldowns
140X8
160X6
180X4
200X2
1800X4X3sets
Migraine - stopped workout.
3/25/2018
Bench
135X8
155X6
185X4
205X2X3sets
185X4X3sets
Standing Overhead press
65X8
95X6
115X4
135X2,1,1,Fail
115X5,4,4
Curls
70X3
80X3
90X3
100X3
110X2X3sets
90X7
Tricep Pressdown
70X3
80X3
90X3
100X2X4sets
85X7
Preacher Machine
95X5
110X5
125X5
140X4
Machine tricep
110X6
130X6
150X6
170X6
190X6
Notes:
The Friday migraine really sucked. Thank God it went ok today. I'm thinking that the Abs are the trigger for the migraine as my abs were screaming during the pulldowns on friday since I added them to the Squat day. Quads and abs still sore, hope to Squat Tuesday but maybe Wed. Planning to go upper body again on friday. Lower back was not sore after the Squat which I view as a good sign in terms of form. Need to add the deadlifts in, don't know when.
3/28/2018
Squat
135X8
155X6
185X4
205X4
225X3x3sets
185X6
Hammer ab crunch
2 sets - stopped still too sore.
Calve raise on LF leg press(Paused)
150X12
170X12
190X12X4sets
Notes:
Very quickly the depth was good on the Squat. Was tipping forward a little with the lighter weights but that smoothed out. I am finding that I need to keep the volume lower. The 2 sequential sinus infections especially the last one where I had a fever for 5-6 day really kind of wore me out. I can get through the workouts but then I'm just pooped. Really want to get the deadlift back in, we'll how sore we are this time. The persistent soreness I'm feeling from that Hammer Ab crunch is remarkable, that's a great movement.
Getting sick of being sick myself. Bring on the warm weather!
3/30/2018
Pulldowns
100X8
120X6
140X4
160X4
180X3
160X6,4,4,4
Bench
135X8
155X6
185X4
205X2X3sets
195X3,3,2,2,2
Spot here 155X14+1assisted
Overhead Press
65X8
95X6
115X4
135X1 Migraine - shut it down.
Notes:
I wanted 2X8sets at 205 on bench but didn't have it so I used a drop set. I think I'll grab a spot on the bench for a pump set as that's easy to get and I can really push it with a spot. First sign of the visual aura of the migraine and I shut it down so it wound up being mild.
You got a solid day in before you had to shut it down. Nice work.Quote:
Originally Posted by Buckfever
Thanks man.Quote:
Originally Posted by Cellardweller
4/1/2018
Deadlift
135X10
185X10X5sets
Notes:
April showers bring May flowers.
4/1//2018 p.m.
Curls
70X8
80X6
90X4
100X4
110X2
100X4,3,3
Tricep Pressdown
70X8
85X6
100X4,4,3,3,3,3
Preacher Machine
95X6
110X6
125X5
140X4
155X1
140X3
125X4
Tricep Machine
110X10
130X10
150X10
170X6
190X4
210X3
Notes:
Got the arms in that I missed on Friday.
4/3/2018
Bench
135X8
155X6
185X4
205X3,2
195X3,2
185X3X3sets
160X13
Pulldowns
100X8
120X6
140X4
160X4
180X4X4sets
140X10
Notes:
Was happy to get 160X13 for the pump set, without a spot. Felt strong on the pulldowns.
13 reps! Nice work, that’s a ton of reps
Thanks, feels good to get back into the lifting.Quote:
Originally Posted by Ed Eliason
4/4/2018
Squat
135X8
155X6
185X5
205X4
225X4X4sets
185X12
Calve raise of LF leg press(Paused)
190X12
210X12X4sets
Hammer ab Crunch(Paused)
40X12X4sets
Notes:
Depth is great. Getting 12 with 185 was not easy. Sometimes tipping forward, quad strength is lagging a little. Kept it real light on the abdominal crunch machine so that I can put them in again. They really stayed sore for a long time with those.
I had been struggling with cutting versus lifting. Thing is that I have leaned up before by going lighter and doing the volume and the cardio to burn calories and while I did lean up I also flattened out. Here just in a short time of moving up some thickness is already showing, so I've decided that I'm going keep the lifting going, I think the meal plan is fine and just add walking when the weather gets better to lean up. I don't want to just be lean.
4/6/2018
Overhead press
70X8
80X6
90X6
100X6
115X6
135X2X8sets
Curls
80X5
90X5
100X5
110X3,2,2,2,2
Tricep Pressdown
80X8
90X6
100X4
110X3
100X4,3,3,3
Machine Tricep
130X10
150X10
170X10
190X7
210X4,3
Machine Preacher
110X5
125X5
140X4
155X4
170X1
155X4
Notes:
Tried a couple times to get triples with the 135 on the overhead press but couldn't lock it out. Next time. Feel real good structurally right now. Settled into the 4 weight workouts a week now. Just waiting on the weather to add the walking.
4/8/2018
Deadlift
135X8
185X6
225X6
275X4X4sets
Notes:
Second deadlift session, was planning on topping out at 205, but it didn't go that way. Thought about a pump set but need to recover by Wed for the Squats so I skipped it, I'll add it later. These past few years coming back to lifting, my response has not been so great, I figured it was age related. But I've been thinking back and recalling that even then I had trouble with volume. So this time back I'm really focusing on limiting the volume and I have to say that I feel like I'm thickening up quickly. Gonna keep the volume low, see what happens.
4/11/2018
Bench
135X8
155X6
185X4
205X3,3
Migraine-stopped.
Notes:
Damned migraine, things were going good.
4/13/2018
Squat
135X8
185X6
225X4
245X4
275X3
245X4,4
205X8
Hammer Ab Crunch(Paused)
50X12X4sets
Calve raise on LF leg press machine(Paused)
230X12X4sets
Notes:
Plan was for 245X3X3 and a pump set but 245 X 4 went up well and I wanted to feel 275. Probably needed one more working set but I'm having a hard time with recovery and am still trying for one Deadlift and one Squat day per week, we'll see.
Are you cutting right now? Sometimes a little extra calories, especially after squats and DL will help your recovery. Sneak a little extra salt in too.