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Old 10-20-2009, 01:37 PM
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Ok guys never done this before but here goes!
Just started the German Volume Training Program, will be doing this for at least 3 months, will post all results here.
My current stats as follows,
Height: 5'7"
Weight: 17.2 stone = 240.8 pounds
Neck: 18.6
Chest: 49.6
Arms: 18
Forearms: 14.4
Waist: 36(not proud!!!)
Thighs: 27.2
Calves: 18.2

I'm not after being ripped yet, still got alot more size to put on, my main goal is to become a Mutant!!!
My diet isn't brilliant, needs some work and will power! i will get that sorted asap!

My Training program is as follows:

Day 1 - Chest and Back

Exercise Sets Reps
A-1 Bench Press 10 x 10
A-2 Close grip pulldowns 10 x 10
B-1 Incline Dumbbell Flyes 3 x 10
B-2 One-Arm Dumbbell Rows 3 x 10


Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

Day 2 - Legs and Abs

Exercise Sets Reps
A-1 Back Squats 10 x 10
A-2 Lying Leg Curls 10 x 10
B-1 Low-Cable Pull-Ins* 3 x 15
B-2 Seated Calf Raises 3 x 15


(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders

Exercise Sets Reps Tempo Rest Interval
A-1 Close grip bench press 10 x 10
A-2 Incline Hammer Curls 10 x 10
B-1 Smith presses to front 3 x 10
B-2 Bent-Over Dumbbell Lateral Raises* 3 x 10


(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

Day 5 - Off
Day 6 - Ab work.

will post pics in a few days.
now just to get the diet 100%

any input good or bad gratefully recieved!
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Old 10-20-2009, 01:39 PM
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did chest and back yesterday, god i'm in bloody agony today,
but it feels so good, lol
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Old 10-21-2009, 08:00 AM
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Sounds tough! i might give it a try myself in a few months , at the minute im doing something simular but not to that extent.
im doing 3 sets - 12 reps , 10 reps , 8 reps
then try to increase to 12 , 11, 8
then try to increse to 12 , 11 , 9

ect until i get to 12 , 12 , 12 then i add extra weight

any way keep us posted !
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Old 10-21-2009, 08:15 AM
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Great log bro. Keep it updated. I tried german system but not for 6 weeks just for a few and i was very happy with results. I think I will get back to it later.
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Old 10-22-2009, 07:01 AM
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well did legs yesterday, can hardly walk today!!! but in a weird way it really feels good! arms and shoulders tomorrow, really looking forward to that, love training arms.
the mrs told me yesterday that i'm getting so wide it's rediculous, is that a confidence booster or what!!!
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Old 10-23-2009, 06:02 PM
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just got back from doin arms and shoulders, i'm fcuked!!! fun drivin home though, arms are so pumped its rediculous!!!
and it feels soooooooooooooooo good!!!
i'm really lovin' this program at the moment!
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Old 10-28-2009, 08:31 AM
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leg day: 10 x 10 hack squats and lying leg curls(superset) and calves and abs,
great way to start the day, legs wobbling all over the clutch pedal, felt like a bloody learner again!!!
half way home then major up chuck at the side of the road!!!!!!!!!!! "GREAT"
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Old 11-04-2009, 01:12 PM
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its getting more and more interesting keep us updated. I am eager to know some figures... I mean how your weight changed and size of arms,legs,etc
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Old 11-05-2009, 08:01 AM
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just got back from doin chest and back, 10 x 10 smith bench press superset with t-bar rows, 3 x 10 flyes and close grip rows,
Wow what a pump, bloody awsome, back is getting well wide, gradually getting me diet sorted,
happier now as its all starting to come together
Well pleased so far!
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Old 11-19-2009, 10:22 PM
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hows the training going mate??
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