Joined the gym - updated with a couple of pics

Ivan

Thrax

^ Waste of time. Will not build significant muscle mass.

ardichoke

<- Do not listen to.

Shorty

Get a training programme, get a nutriution programme and STICK TO IT.

lordbean

A good training program that I can do at home is essentially what I'm looking for. Refer to the thread I posted yesterday in this forum.

Shorty

Hit a bump on the road. I have trapped a nerve in my neck from lifting an awkward shaped box full of cymbals out of my car and it's awkward shaped boot (trunk as you yanks call it).

I am having some physio for it but cannot train for a solid 14 days. Absolute nightmare.

No training, no drumming, no lifting on my right side... damn it :(

Shorty

Have recovered from my injury through deep tissue massage and rest.

Here is what I tackled yesterday. I am off power/strength and back to hypertrophy. This time I am on german volume training for 6 weeks.

Preacher curls - 5x10@60lbs, 3x10@48lbs, 2x10@37lbs
Dips (body weight@130lbs) - 10x10

Couple of others than I cannot remember and will edit this post when I find my workout sheet.

GVT hurts like hell and I need to eat the right food... like a horse!

Thrax

10x10 BW dips would slay me sideways.

Shorty

Trust me, it was tough but I got all ten sets. So have to do the next round with a 4kg/8.8lb weight as additional load.

The curls and dips are supersetted with a 2min rest.

Shorty

I am actually delirious right now in recovery from todays body battering:

Bench press - 6x10@88lbs, 4x10@77lbs
Single arm rolls (working both arms per set) - 10x10@39lbs (per dumbell)
Chinups - 10x10@body weight (130lbs)
Cable chest flies - 3x12@15lbs
Cobra curls - 3x12@20lbs

I am utterly annihilated. I actually had to stop and puke after the final set of chinups!

lordbean

I envy what your arms must look like. I can do bicep curls at a maximum of 25 pound dumbells right now.

Is it really healthy to push your body to the point where you puke? lol

Thrax

Not really, but it puts hair on your chest.

Shorty

That is why it's only for 4-6 weeks. It is not healthy to progress with GVT past that point.

Legs and lower body tonight. Oh man, I am dreading 10x10 squats and deads :(

But I should clarify.... I am going to do it anyway. There is nothing that will stop me doing it regardless of knowing how much it's going to kick me.

lordbean

Do I have to do 10 sets to build mass? :scratch:

Generally I only do 3 or 4 per muscle group.

Thrax

No, you don't. I'm not even sure why anybody would.

Shorty

The 10 set method (also known as German Volume Training) is another way of breaking through a plateau and is a different way of approaching the mass building (hyperthrophy) phase. It is not a new methology and has been used for a good number of years. It is not designed to be done for a sustained period (my timescale is 6 weeks).

Nomad

Blood volume training is short duration. It's not a long term thing.

Shorty

Still mashing away in the gym. Still focussed and still dedicated. I haven't given up and don't intend to :)

Thrax

That's about all you can say, sometimes. :) Keep it up.

Shorty

I am still sitting at 7% body fat and my nutrition stays lean. Everything is going up weight wise on a week by week basis. The volume training has a few weeks left to run before a switch over again.

As for cardio, drumming real hard at the moment for 2-3 days a week for 4-5 hours a time. I am exhausted at the end of it. Going to slap on a heart-rate monitor to see how much real heart pounding drum pounding I am actually doing ;)

Shorty

Morning workout, still on 3-4 days a week workouts with volume training.

Today was a nice step up for flat bench:

Flat bench: 5x10@110lbs, 3x10@99lbs, 2x10@93lbs
Single arm rolls: 10x10@50lbs
Incline flies (cable): 3x12@35lbs
Cable curls: 3x12@35lbs

+ pressups and abs work.

Butters

Shorty, thanks for considering us Yanks by converting to lbs. Looks like you are training for the gun show.

Shorty

I am training to stay healthy first, any shape is a bonus :)

Shorty

Lets see what today was...

Deadlift: 1x10@44lbs, 1x10@110lbs, 1x8@143lbs, 3x5@154lbs
Kettlebell lunges: 4x16@70lbs
Hammer curls: 4x12@31lbs (per dumbbell)
Single arm rows: 4x8@52lbs (per dumbbell)
Weighted pullups (60lbs bodyweight + additional 13lbs): 4x6
Back extension (body weight): 2x10
Decline sit up (60lbs body weight + 22lbs): 3x10

Ya done :)

I still go 3/4 days a week but have slacked at updating this thread!!

Shorty

Been a long time since I updated this. I am STILL training 3-4 days a week hard.

I am going to be brave (for me) and post two iphone snaps which aren't great (sorry, the digital camera is at my band practice room, so will take another with that when I retrieve it)

Please don't be too harsh. I am no Thracks.. and I have goals :)

Thrax

What a dramatic difference, Dan! Fuckin' rad!