Day 122: German Volume Training

I stumbled upon this today on T-nation. Since I've done the 5x5 and 8x8 programs already. I think I'm going to try this one for the next two months. I won't post the entire article but just the important part.

Let's say your first movement is the bench press. You'd want to pick a weight that you could do approximately 20 times. For most people, this would be about 60% of their 1RM.

You begin by doing 10 reps with that weight. Rest 60 seconds and perform another 10 reps. Continue in this manner, without changing the weight, until you've performed 10 sets.

Keep in mind, however, that if you actually complete 10 sets of 10, you chose a weight that was too light.

Ideally, a 10-set progression would look something like this:

Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps
Set 6: 7 reps
Set 7: 6 reps
Set 8: 8 reps*
Set 9: 7 reps
Set 10: 6 reps

*Oftentimes, you get a neurological rebound effect at set 7 or 8 where you actually increase your reps again.

Once you did achieve 10 sets of 10, however, you'd increase the weight the next workout.

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Starting Weight: 230
Current Weight: 198.0

Workout: A

Dips @ 198

Lat Pull Downs @ 135

Bench Press @ 135

Seated Row @ 90

Cardio: Rowing and Jump Rope

Workout: B

Squats: @ 135

Shoulder Press @ 90

Deadlifts @ 135

Shrugs @ 90

Cardio: Heavy Bag Work and Jump Rope

Workout C: Rest Day, Hiking and Rowing

Day 121: The next step

I'll post some pictures taken at my sisters wedding sometime next week, but more importantly, it's time for the next goal. I'm aiming for 190 lbs by May 20. Why May 20? It's another wedding. My cousins wedding to be exact. To accomplish this task I will switch back to the 5x5 program for the next two months with the addition of rowing and hiking for my cardio. My diet will remain roughly the same as well, 4-5 small meals a day with 2 cheat days on the weekends.

Starting Weight: 230
Current Weight: 198.0

Workout:

Day 1: Workout A with interval Rowing / Jump rope
Day 2: Hiking (AM) Rowing (PM)
Day 3: Workout B with interval Rowing / Heavy Bag
Day 4: Rest
Day 5: Workout A with interval Rowing / Jump rope
Day 6: Hiking (AM) Rowing (PM)
Day 7: Workout B with interval Rowing / Heavy Bag

Day 112: I MADE IT!!!

As of 10:00 tonight 03/16/09, I weigh 199.5! I made it!

Day 108: Cardio Hell

For the past week my cardio has been intense and I don't know how long I can sustain this pace.

I've been doing 10, three minute circuits of rowing, followed by one minute of jump rope. So basically 40 minutes of cardio before I go to sleep and after I wake up. On top of that I'm still doing the 8x8 workouts. Needless to say I'm exhaused.

Starting Weight: 230
Current Weight: fluctuates between 201.5 and 200.8

Workout:
Rowing and Jump rope -350 cal
Workout A or B -400 cal
Rowing and Jump rope -350 cal

Diet: Ususally

Breakfast: 500 cal

Lunch: 500 cal

Snack: 100-280 cal

Dinner: 500 cal

Day 100: I'm not Dead

I didn't feel like blogging for awhile. The bet is still on. But it's down to the last 3 weeks and I have 6 pounds to lose. We'll see if I can pull a win out of my ass.

Starting Weight: 230
Current Weight: 206

I've been doing 3-A-Days lately.

Wake up: 10 3 minute rounds of Jump rope, cross fit exercises, and running

Workout A or B

Before Sleep: 10 3 minute rounds of Jump rope, cross fit exercises, and running

My diet has been roughly the same.