Blog #11: GF First Day at Gym..LEG DAY!

It was my GF first day in for her fitness journey! Leg day! Here are her results!

Squats (45lb, 3 sets)
Set 1: 10 reps  Set 2: 10 reps  Set 3: 10 reps

20 Burpees

Leg Curls (45lb, 3 sets)
Set 1: 10 reps  Set 2: 10 reps  Set 3: 10 reps

Incline/Decline Lunges (15lb (In each hand))
40 steps

Leg ins
Set 1: 20 reps  Set 2: 15 reps  Set 3: 25 reps

Penguins (toe touches/abs)
Set 1: 20 reps  Set 2: 30 reps

anddddd here is what she looks like afterwards :). Great Job Babe!

Blog #10: 30 day Before and After Pics!!!

The day is here! Here are my 30 day before and after pictures while on the GVT program.

Starting weight: 140 lb

Current weight: 151 lb



Blog #9: Phase 1 complete!!

Hey everyone, my brother and I are done with Phase 1 of German Volume Training (GVT) 5 cycles of phase one (Tech. there should be 6 but we decided it would be better to move onto Phase 2). AND only 5 more days until I reveal the before and after pictures from day 1 - 30! Here is the results for the last day of Phase 1!

Day 24: Arm day!

Chest/ Tris: Parallel Bar Dips (25lb, 90 sec rest) Went hard for last day!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4:   8 reps  Set #5:   8 reps 
Set #6:   7 reps  Set #7:   7 reps  Set #8:   3 reps  Set #9:   4 reps  Set #10: 5 reps

Biceps: Incline Hammer curls (25lb each, 90 sec rest) Killer!
Set #1: 10 reps  Set #2: 10 reps  Set #3:  10 reps  Set #4:  7 reps  Set #5:    6 reps 
Set #6:  7 reps   Set #7:   5 reps  Set #8:    5 reps  Set #9:  7 reps  Set #10:  6 reps

Upper Back/ Shoulder: Dumbbell Laying Rear Lateral  Raise (30lb each, 60 sec rest) Increase!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps

 Shoulder: Seated Dumbbell Lateral Raises (25lb each, 60 sec rest) Hurt!!
Set #1: 10 reps  Set #2:  7 reps  Set #3:  6 reps

Blog #8: More Results!

Sorry I haven't been keeping up with posting a lot on this blog, just throwing up some more results! Almost done with phase one of GVT! I am def. starting to see gains! my shirts are getting tight and pants almost don't fit anymore! Only a few more days until I take my next pic to show u the before and after for 30 days guys!! Also Halloween is coming up and I will give you a sneak preview what I will be :). STAY TUNED!!!!


Day 16: Back to Chest/Back.

Chest: Decline Dumbbell Press (45lb each, 90 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Back: Chin-ups (90 sec rest) More than last try!
Set #1: 7 reps  Set #2: 6 reps  Set #3: 5 reps  Set #4: 4 reps  Set #5:   4 reps 
Set #6: 4 reps  Set #7: 5 reps  Set #8: 4 reps  Set #9: 5 reps  Set #10: 4 reps

Chest: Incline Dumbbell Flyes (30lb each, 60 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 

Back: One-arm Dumbbell Rows (55lb each, 60 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 17: LEG DAY AGAIN!!

Legs: Squat (125lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Legs: Laying Leg Curls (75lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Abs: Leg Pull-ins (60 sec rest)
Set #1: 20 reps  Set #2: 20 reps  Set #3: 20 reps 

Legs: Seated Calf Raises (70lb, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 19: Arm day!

Chest/ Tris: Parallel Bar Dips (15lb, 90 sec rest) Added dumbbell for more weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4:  10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7:  8  reps  Set #8: 10 reps  Set #9:    8 reps  Set #10:   6 reps

Biceps: Incline Hammer curls (20lb each, 90 sec rest) Moving up in weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3:  10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8:  10 reps  Set #9: 10 reps  Set #10: 10 reps

Upper Back/ Shoulder: Dumbbell Laying Rear Lateral  Raise (25lb each, 60 sec rest) Increase!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps

 Shoulder: Seated Dumbbell Lateral Raises (20lb each, 60 sec rest) Moving up in weight!!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 21: Back to Chest/Back.

Chest: Decline Dumbbell Press (50lb each, 90 sec rest) Moved up weight!
Set #1: 10 reps    Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps    Set #7: 10 reps  Set #8:   8 reps  Set #9: 10 reps  Set #10:   6 reps

Back: Chin-ups (90 sec rest)
Set #1: 6 reps  Set #2: 4 reps  Set #3: 3 reps  Set #4: 3 reps  Set #5:   3 reps 
Set #6: 3 reps  Set #7: 3 reps  Set #8: 2 reps  Set #9: 3 reps  Set #10: 2 reps

Chest: Incline Dumbbell Flyes (25lb each, 60 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 

Back: One-arm Dumbbell Rows (50lb each, 60 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 22: LEG DAY!!

Legs: Squat (135lb, 90 sec rest) Finally I hit 45s on each side!! LOL
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7:   5 reps  Set #8: 10 reps  Set #9:   4 reps  Set #10: 10 reps

Legs: Laying Leg Curls (80lb, 90 sec rest) Moving up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Abs: Leg Pull-ins (60 sec rest)
Set #1: 20 reps  Set #2: 20 reps  Set #3: 20 reps 

Legs: Seated Calf Raises (50lb, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps

Blog #7: Results for 4 more days!

Sorry it has been a while since the last post about progress, here is four more dayz! I am definitely starting to see the gains! As time goes on using this program I have notices that it gets easier, in the sense that it is not as hard to go in and get started BUT the intensity for each workout goes through the roof!

Day 9: Arm day! Getting a little easier.

Chest/ Tris: Parallel Bar Dips (90 sec rest) Increase from last week!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 8 reps  Set #4:  8 reps  Set #5:   8 reps 
Set #6:   8 reps  Set #7:   8 reps  Set #8: 7 reps  Set #9:  7 reps  Set #10: 5 reps

Biceps: Incline Hammer curls (20lb each, 90 sec rest) Increase in weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 8 reps  Set #5:   5 reps 
Set #6:  5 reps   Set #7:  7 reps   Set #8:   5 reps  Set #9: 5 reps  Set #10: 5 reps

Upper Back/ Shoulder: Dumbbell Laying Rear Lateral  Raise (15lb each, 60 sec rest) Increase!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps

 Shoulder: Seated Dumbbell Lateral Raises (20lb each, 60 sec rest)
Set #1: 8 reps  Set #2: 7 reps  Set #3: 4 reps


Day 11: Back to Chest/Back.

Chest: Decline Dumbbell Press (45lb each, 90 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   9 reps 
Set #6: 6 reps    Set #7:   7 reps  Set #8:   5 reps  Set #9:   6 reps  Set #10: 6 reps

Back: Chin-ups (90 sec rest)
Set #1: 6 reps  Set #2: 4 reps  Set #3: 3 reps  Set #4: 3 reps  Set #5:   3 reps 
Set #6: 3 reps  Set #7: 3 reps  Set #8: 2 reps  Set #9: 3 reps  Set #10: 2 reps

Chest: Incline Dumbbell Flyes (25lb each, 60 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 

Back: One-arm Dumbbell Rows (50lb each, 60 sec rest) Moved up weight!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 12: LEG DAY AGAIN!! Hard day because I had to work out in the morning :/.
Legs: Squat (115lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Legs: Laying Leg Curls (70lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Abs: Leg Pull-ins (60 sec rest)
Set #1: 20 reps  Set #2: 20 reps  Set #3: 20 reps 

Legs: Seated Calf Raises (60lb, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 14: Arm day! Yay!

Chest/ Tris: Parallel Bar Dips (90 sec rest) Increase from last week! I made it to 100!!!!!!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4:  10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9:  10 reps  Set #10: 10 reps

Biceps: Incline Hammer curls (20lb each, 90 sec rest) Did better then last time at same weight
Set #1: 10 reps  Set #2: 10 reps  Set #3:  10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7:   7 reps  Set #8:    8 reps  Set #9:   7 reps  Set #10:   5 reps

Upper Back/ Shoulder: Dumbbell Laying Rear Lateral  Raise (20lb each, 60 sec rest) Increase!
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps

 Shoulder: Seated Dumbbell Lateral Raises (20lb each, 60 sec rest) Better then last time!
Set #1: 10 reps  Set #2: 9 reps  Set #3: 8 reps

Blog #6: Motivation!

Blog #5: Watch out! Girlfriends Joining the Fitness Train!

This past weekend I cruised down to SD to spend some time with my GF. On the last day, she decided she wanted to hit the gym and try out the most godly of all excises! THE SQUAT! After about 5-10 mins of going over form with her she picked it up like a champ! And was even able to do them with the bar! What a great start for her! She will be also taking a weight lifting class starting Friday! Couple fitness coming your way soon!

Blog #4: Results for 3 more days

Hello,

Sorry it has been a while since my last post, but here are the results for days 4, 6 & 7. I made it through week 1! This program is not something that is easy, the reps are intense and every time I leave the gym I am exhausted. But I have seen some awesome results, and started to go up in weight for most exercises! For day 6 & 7 I was at UCSD's RIMAC gym..It felt good to work out there once again! If you have any questions please do not hesitate to ask.


Day 4: Arm day! The hardest day so far. chest was killing me! Dips are insane!

Chest/ Tris: Parallel Bar Dips(90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 7 reps  Set #4:  7 reps  Set #5:   6 reps 
Set #6:   6 reps  Set #7:   5 reps  Set #8: 6 reps  Set #9:  6 reps  Set #10: 8 reps

Biceps: Incline Hammer curls (15lb each, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Upper Back/ Shoulder: Dumbbell Laying Rear Lateral  Raise (10lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 
Shoulder: Seated Dumbbell Lateral Raises (15lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 6: After one full rotation back to Chest and Back!! Moved up weight in all categories!

Chest: Decline Dumbbell Press (40lb each, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Back: Chin-ups (90 sec rest)
Set #1: 5 reps  Set #2: 4 reps  Set #3: 4 reps  Set #4: 3 reps  Set #5:   3 reps 
Set #6: 3 reps  Set #7: 2 reps  Set #8: 1 reps  Set #9: 3 reps  Set #10: 3 reps

Chest: Incline Dumbbell Flyes (20lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 

Back: One-arm Dumbbell Rows (45lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 7: LEG DAY AGAIN! Got to increase weight yay! Moved up weight in all categories!
Legs: Squat (105lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Legs: Laying Leg Curls (60lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Abs: Leg Pull-ins (60 sec rest)
Set #1: 20 reps  Set #2: 20 reps  Set #3: 20 reps 

Legs: Seated Calf Raises (40lb, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps

Blog #3: New Abs Exercise I Want to Add w/ GVT

So I notice that my Abs are not getting the attention they deserve with strictly the GVT alone, so I was looking to add in a routine for Abs on Chest/Back & Arms/Shoulders day. I found this video which seemed like a good Abe routine to try...This guy is jokes though! Skip to 1:25 for the actual exercise.

 I'll letcha all know how it works out!

~Brent

Blog #2: "Before" & Supplements Pics

Here are some starting pics and a pic of the supplements ill be using. Also, I did not mention before, but if you have any questions you can send me an email at (bmpalmer987@gmail.com). I will try to answer them to the best of my ability.

I weigh: 140lb here.

Blog #1: Intro and First 2 Workouts!

Hello Everyone! This my attempt to keep a blogged record of my progress, hopefully it will motivate other people who are trying to MAKE SOME GAINS!  I am trying the German Volume Training method (GVT) with my brother.

Day 1: I found that this program is really challenging! I like it! here at the stats for the first day!
Chest: Decline Dumbbell Press (40lb each, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5: 10 reps 
Set #6: 10 reps  Set #7:   7 reps  Set #8:   8 reps  Set #9:   6 reps  Set #10: 5 reps

Back: Chin-ups (90 sec rest)
Set #1: 7 reps  Set #2: 3 reps  Set #3: 4 reps  Set #4: 3 reps  Set #5:   4 reps 
Set #6: 3 reps  Set #7: 3 reps  Set #8: 3 reps  Set #9: 3 reps  Set #10: 4 reps

Chest: Incline Dumbbell Flyes (15lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps 

Back: One-arm Dumbbell Rows (40lb each, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


Day 2: LEG DAY! Dreaded it, but got through it!
Legs: Squat (95lb, 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Legs: Laying Leg Curls (40lb (first 4 sets) 50lb (last 6 sets), 90 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps  Set #4: 10 reps  Set #5:   10 reps 
Set #6: 10 reps  Set #7: 10 reps  Set #8: 10 reps  Set #9: 10 reps  Set #10: 10 reps

Abs: Leg Pull-ins (60 sec rest)
Set #1: 20 reps  Set #2: 15 reps  Set #3: 15 reps 

Legs: Seated Calf Raises (20lb, 60 sec rest)
Set #1: 10 reps  Set #2: 10 reps  Set #3: 10 reps


So far I am loving this program! It is a very intense and takes a lot of energy, not only during but after and in recovery. I am ridiculously sore atm, but good sign of a good workout, right? I will follow this post with some before pics and a list of the supplements I will be using along the journey!

~Brent