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