Week 1: German Volume Training

“Never has there been one bodybuilding routine so simple to understand, yet capable of delivering devastating results.” http://muscleandbrawn.com/german-volume-training/

I like simple.  Strong Woman training was too simple – same workout three times a week.  German Volume Training (GVT) is really fun.  Lynnette posted this link on the LMS Facebook page…

http://muscleandbrawn.com/complete-guide-german-volume-training/

I’m following the Muscle and Brawn variation given towards the end of the article because those are my regular exercises.  I’ve combined some antagonistic muscle groups in a workout before, but never mixed up chest with back.    My workouts on their own have evolved into a simple protocol…1) 4 or 5 exercises and 2) use one or two compound movements first.  This does that.  I’ve done ten sets of 10 reps before, too, but not for weeks on end.  This is butt-kicking at it’s finest.

I think most of my starting weights were too light.  I didn’t know what to expect since I had not been working out with the traditional exercises since June.  But if you follow the Facebook page, you know I had DOMS like nothing I’ve ever felt before.  So WOWZA! This stuff worked well!!  I assume the incapcitating soreness during this first week meant that I did it right even if I started a little conservatively.

The articles out there say to expect an obscene amount of muscle by the end of this program.  Boys say stuff like that – we’ll see how it works for a post-menopausal 50-something chick.  I’m going to get a DEXA body composition scan this week to see how much I lean mass I gained with the strong woman stuff.  I’ll do another one after the first of the year to check after the GVT.

Here are my workouts from last week.  Sorry it’s kind of long, but this is how my GymBuddy app exports it. I won’t post this every week:

10/7/13  Dumbbell Press in Chest & Upper Back
5:17:01 AM  20 x 10
5:19:16 AM  25 x 10
5:21:24 AM  25 x 10
5:23:28 AM  25 x 10
5:25:34 AM  25 x 10
5:27:53 AM  25 x 10
5:30:07 AM  25 x 10
5:32:18 AM  25 x 10
5:34:37 AM  25 x 10
5:37:18 AM  25 x 10
(Seems that 25 lb dumbbells were too light.  Wasn’t sure since I haven’t done a lot of chest work since June.)
10/7/13  Barbell Rows in Chest & Upper Back
5:41:55 AM  65 x 10
5:44:16 AM  75 x 10
5:46:24 AM  75 x 10
5:48:24 AM  75 x 10
5:50:31 AM  75 x 10
5:52:31 AM  75 x 10
5:54:52 AM  75 x 10
5:56:46 AM  75 x 8
5:59:08 AM  75 x 10  Reps too fast
6:01:14 AM  75 x 10

10/7/13  Dumbbell Flys in Chest & Upper Back
6:06:22 AM  15 x 12
6:08:07 AM  15 x 12
6:09:55 AM  15 x 12

10/7/13  Seated Row in Chest & Upper Back
6:14:10 AM  60 x 10
6:15:49 AM  75 x 10
6:17:42 AM  90 x 10

10/8/13  Box Squats in Legs & Abs
5:40:58 AM  75 x 10
5:42:59 AM  75 x 10
5:45:22 AM  75 x 10
5:47:49 AM  75 x 10
5:50:00 AM  75 x 10
5:52:12 AM  75 x 10
5:56:10 AM  75 x 10
5:58:12 AM  75 x 10
6:00:50 AM  75 x 8
6:08:58 AM  75 x 10

10/8/13  Leg Curl in Legs & Abs
6:09:04 AM  30 x 10
6:11:04 AM  30 x 10
6:13:24 AM  30 x 10
6:16:31 AM  30 x 10
6:17:39 AM  30 x 10
6:19:11 AM  30 x 10
6:21:05 AM  30 x 8
6:23:02 AM  30 x 9
6:24:33 AM  30 x 8
6:26:36 AM  30 x 10

10/8/13  Seated Calf Raise in Legs & Abs
6:30:08 AM  70 x 10
6:31:35 AM  70 x 10

(I did three sets.  Just forgot to log the last one.)

10/10/13  Seated Barbell Press in Shoulders & Lats
5:21:11 AM  55 x 10
5:23:29 AM  55 x 10
5:25:53 AM  55 x 10
5:28:21 AM  55 x 7
5:30:40 AM  55 x 8
5:33:03 AM  55 x 7
5:35:29 AM  55 x 8
5:37:47 AM  55 x 7
5:40:05 AM  55 x 7
5:43:10 AM  55 x 7

10/10/13  Pull Ups in Shoulders & Lats
5:53:49 AM  100 x 7  Green band
5:53:57 AM  100 x 10  Blue band
5:55:46 AM  100 x 7
5:57:55 AM  100 x 7
6:00:06 AM  100 x 6
6:02:17 AM  100 x 6
6:04:35 AM  100 x 6
6:06:49 AM  100 x 6
6:08:56 AM  100 x 6
6:11:41 AM  100 x 7

(I have room to improve on pull ups!)

10/10/13  Straight Arm Lat Pull Downs in Shoulders & Lats
6:17:22 AM  30 x 12
6:18:22 AM  30 x 10
6:21:07 AM  30 x 10

10/10/13  Bent Over Reverse Flyes in Shoulders & Lats
6:22:18 AM  10 x 10
6:23:46 AM  10 x 10
6:25:48 AM  10 x 10

10/11/13  Dip Machine in Biceps & Triceps
5:18:57 AM  45 x 10
5:19:50 AM  45 x 10
5:22:48 AM  45 x 10
5:22:51 AM  45 x 10
5:24:38 AM  45 x 10
5:27:32 AM  45 x 10
5:28:35 AM  60 x 10
5:30:09 AM  60 x 10
5:31:49 AM  60 x 10
5:33:25 AM  60 x 12

10/11/13  Dumbbell Curls in Biceps & Triceps
5:35:37 AM  15 x 10
5:38:02 AM  15 x 10
5:42:27 AM  15 x 10
5:47:40 AM  15 x 10
5:47:44 AM  15 x 10
5:51:36 AM  15 x 10
5:52:31 AM  15 x 10
5:54:53 AM  15 x 10
5:57:36 AM  15 x 10
6:00:25 AM  15 x 10  Last two sets got hard to finish

10/11/13  Preacher Curls in Biceps & Triceps
6:21:57 AM  30 x 10
6:22:52 AM  30 x 10

(I did three sets.  Just forgot to log the last one.)
First workout of Week 2 was today…

10/13/13  Dumbbell Press in Chest & Upper Back
1:26:15 PM  30 x 10
1:28:38 PM  30 x 10
1:29:30 PM  30 x 10
1:31:53 PM  30 x 10
1:34:19 PM  30 x 10
1:36:37 PM  30 x 10
1:39:02 PM  30 x 10
1:41:20 PM  30 x 10
1:43:37 PM  30 x 10
1:46:03 PM  30 x 10

10/13/13  Barbell Rows in Chest & Upper Back
1:51:45 PM  80 x 10
1:54:11 PM  80 x 10
1:56:33 PM  80 x 10
1:58:54 PM  80 x 10
2:01:33 PM  80 x 10
2:03:47 PM  80 x 10
2:06:08 PM  80 x 10
2:08:55 PM  80 x 10
2:11:30 PM  80 x 10
2:14:42 PM  80 x 10

10/13/13  Pec Dec Flyes in Chest & Upper Back
2:20:55 PM  80 x 10
2:22:55 PM  90 x 10
2:28:14 PM  100 x 10

10/13/13  Seated Row in Chest & Upper Back
2:29:33 PM  75 x 12
2:31:09 PM  90 x 10
2:33:15 PM  105 x 10

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1 Comment

Filed under Bodybuilding Journal, German Volume Training, My Lifting Log

One response to “Week 1: German Volume Training

  1. Pingback: Results of 4 Weeks of German Volume Training | Lifting My Spirits

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