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!