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).
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
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
Not to thread-crap, but, I just joined a gym two weeks ago after never having really worked out a day in my entire life and am finding it pretty intimidating with all the different types of weights and benches there are and I have really no clue. Also Dan, there is a lot of exercises you list as doing but I only know a fraction of what they actually are and what machine/bench you perform it on. So my question is, any of you have any helpful linkage that helps take the guess work out of what exercises go with which bench and so forth?
I did purchase a block of sessions with a trainer to get me started but there are and still will be lot's of holes to fill once they are up. Also my goals mirror yours Dan...reduce some of the excess stomach, tone up and add lean muscle mass and just get generally more fit and feel better so any additional tips/links would be appreciated.
Btw - Great for you Dan, looks like you've been making great progress. Have you completely quit smoking? I just quit a few weeks back after having done so for 20 years. It's so tough and now I feel so out of shape as a result.
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
HELL YES. I FINALLY cracked the 75kg squat and deadlift this week. I have been stuck at 70kg for basically months.
I practically punched the air after my 5x5 of both this week. GODDAMN IT and I had more in the tank... so I can see 80kg for next week.
Sorry, just had to get that out there.
That's awesome man! Don't apologize, celebrate your results!
I need to start working squats into my routine. I do leg and calf presses on a machine, so my legs are strong, but my core is probably a little weak. I think I will work some squats in tonight, just break myself in to get used to the new exercise.
Update is as follows. Started this in 2008 and no sign of slowing down. Now managing a great 4 days a week training (back, shoulders, legs and chest) which has a 4 week cycle of:
1. Progressive drop sets
2. Tri set + giant set
3. Big lifts (5-1RMax)
4. Strongman circuits
Currently sitting at just a touch under 133lbs, 10% body fat (sadly still 5ft 2in and 37 years old ).
1-3 rep max:
Bench press: 175lbs
Back squat: 242lbs
Box squat: 220lbs
Deadlift: 242lbs
Clean and press: 121lbs
Military press: 110lbs
Chinups, pullups and dips are all weight with 22lbs minimum (for 5+).
Diet is clean and healthy. I have no idea how I have managed to stay this course for so long... !
My only niggle? Despite eating well, never getting stagnant and increasing lift consistently.. I still look tiny...
Comments
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.
Generally I only do 3 or 4 per muscle group.
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
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.
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!!
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
Sadly, you can't see the definition well but I will the wife to take a snapshot with a proper camera
I did purchase a block of sessions with a trainer to get me started but there are and still will be lot's of holes to fill once they are up. Also my goals mirror yours Dan...reduce some of the excess stomach, tone up and add lean muscle mass and just get generally more fit and feel better so any additional tips/links would be appreciated.
Btw - Great for you Dan, looks like you've been making great progress. Have you completely quit smoking? I just quit a few weeks back after having done so for 20 years. It's so tough and now I feel so out of shape as a result.
Read this link, follow it like gospel sent from on high, and never look back.
Thank you!
Awesome rubber ducky!
She has shelves of them!
I practically punched the air after my 5x5 of both this week. GODDAMN IT and I had more in the tank... so I can see 80kg for next week.
Sorry, just had to get that out there.
That's awesome man! Don't apologize, celebrate your results!
I need to start working squats into my routine. I do leg and calf presses on a machine, so my legs are strong, but my core is probably a little weak. I think I will work some squats in tonight, just break myself in to get used to the new exercise.
Update is as follows. Started this in 2008 and no sign of slowing down. Now managing a great 4 days a week training (back, shoulders, legs and chest) which has a 4 week cycle of:
1. Progressive drop sets
2. Tri set + giant set
3. Big lifts (5-1RMax)
4. Strongman circuits
Currently sitting at just a touch under 133lbs, 10% body fat (sadly still 5ft 2in and 37 years old
1-3 rep max:
Bench press: 175lbs
Back squat: 242lbs
Box squat: 220lbs
Deadlift: 242lbs
Clean and press: 121lbs
Military press: 110lbs
Chinups, pullups and dips are all weight with 22lbs minimum (for 5+).
Diet is clean and healthy. I have no idea how I have managed to stay this course for so long... !
My only niggle? Despite eating well, never getting stagnant and increasing lift consistently.. I still look tiny...
Not intending on stopping now. Far too much committed into it
Should take some snaps, so you can see the increase from last year!