The CC Log!
 

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!

did chest and back yesterday, god i'm in bloody agony today,
but it feels so good, lol

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 !

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.

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!!!:D

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!:D

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"

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

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!

hows the training going mate??

great thanks mate, i'll update this log in a day or two:)

Right it's been a while, time for an update!

Started a new program last week, 4 day split 2 on, 1 off.


These are all done as drop sets, ie: Heaviest weight first, so i can get at least 6 full reps per set, i have always preferred it this way.

i will keep regular updates so we can see what is going on.

Ok, just back from the gym, chest and biceps today

Flat bench: 1 x 6 at 130kg, 1 x 7 at 120kg and 1 x 7 at 110kg.
Inc Bench: 1 x 6 at 90kg and 1 x 7 at 82.5kg.
Dips: 2 x 10.

Biceps Curl: 1 x 10 at 50kg, 1 x 10 at 45kg and 1 x 12 at 40kg.
Dbell curl: 1 x 8 at 22kg and 1 x 8 at 20kg.

Chest was completely fried after this one,
Biceps where so pumped, it was difficult to drive home!

Legs yesterday, couldn't go too heavy as i have a problem with my knees!
Slightly different to normal:

Hack squat machine: 4 x 10 with 140kg
Seated leg press: 6 x 25(ouch) with 150kg
leg extensions: 4 x 15 with 60kg
Lying leg curls: 4 x 20 with 60kg

I have to say this absolutley killed my legs, will be doing the same next week!

Just back from the gym,
Shoulders and Triceps today:

Barbell front press: 3 x 7 from 60kg down to 50kg
Upright row: 2 x 8 with 50kg
Side laterals: 2 x 12 with 16kg
21's: 1 set with 10kg

Lying Triceps Press: 3 x 10 - 60kg, 55kg and 50kg
V-bar Pusdowns: 2 x 10 - 91kg and 77kg
21's Straight bar pushdowns with 32kg

My Triceps feel reel good but my shoulders are fried!!!

Let us know how many you got in 2 months.

no worries, mate
will do

great log bro :) keep us all informed :)

didn't do calves today, pulled my left one!
So it was only Back:

T-bar rows: 3 x 7 with 100kg, 95kg and 90kg
Close grip T-bar rows(palms facing): 1 x 8 with 90kg and 1 x 10 with 85kg
Wide grip pulldowns: 1 x 7 with 100kg and 1 x 8 with 90kg
Close grip pulldowns: 1 x 8 with 100kg and 1 x 9 with 90kg

Good workout, all sets performed at a ratio of 4.2.2.
it was a little painfull:D

Chest and Biceps tomorrow looking forward to that!

Chest and Biceps:

Bench press: 3 x 7 at 130kg, 120kg and 110kg
Incline bench press: 2 x 8 at 90kg and 80kg
Incline dbell flyes: 2 x 10 at 30kg
Dips 2 x 10 no added weight

Cable barbell curls: 3 x 12, 10 and 8 at 70kg, 60kg and 50kg
Dbell curls 2 x 10 at 26kg
21's x 2 at 35kg (cable curls)

quite a good session feel like i could've done more even though i was completely shattered at the end of it!

Looks like it's all going well CC. Keep 'er lit big lad.:D

CC how come on chest you do 3 x 7 - 130kg, 120kg and then 110kg? How come the weight changes but reps stay the same?

At the end of the day your still in better shape than me im just curious :)

I do drop sets mate, i start with the heaviest and then drop the weight each set so i get at least 6 strict reps on each set

Ahh i see, nice one bud :D

Legs:

Slight change today, higher reps!

Squats: 4 x 20 with 80kg
Leg Press: 4 x 25 with 180kg
Leg extension: 4 x 20 with 50kg
Lying leg curl: 4 x 50kg

Job done! legs totally fried!!!

For my legs 20 reps are best method.

Shoulders and Triceps:

Press behind neck: 3 x 12 with 50kg
Upright Rows: 2 x 12 with 50kg
Dbel lat raise: 2 x 12 with 20 kg

2 arm dbell extension: 3 x 12 with 40kg
Pushdowns: 2 x 12 with 80kg.

Back in the gym after a week off due to illness! shit happens!

Did back today.

Partial dead-lifts: 3 x 6 at 235kg, 215kg and 200KG
Close grip t-bar rows: 2 x 10 at 80kg
Wide pulldowns behind neck: 2 x 8 at 80kg
Close grip pulldowns: 2 x 10 at 90kg
Straight arm pilldowns: 2 X 10 at 70kg.

Totally knackered me out, maybe should've waited a couple more days before going back!

Chest, still not 100% so took it easy

Bench press: 3 x 6 at 100kg, 90kg and 80kg
Incline press: 2 x 8 at 80kg
dbell press machine: 2 x 10 at 80 kg

Bicep curls: 3 x 10 at 35kg, 30kg and 25kg
dbell curls: 2 x 10 at 16kg and 14kg

job done and knackered!

Just out of interest, what's a dbell press machine????:confused:

i'll put a pic up later mate!

Right had enough, back on the 8 x 8 program as from today!

Chest and Biceps:
Chest
Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8

Biceps
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8

Great to be back on this one,
bloody shattered now though!!! Great workout, well pumped!

Shoulders and Triceps:

Shoulders
Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps
Bench Dips 8 x 8
Kneeling rope extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8

This program is an absolute killer, love it!!!

Back today and it bloody finished me!!!

Back:
Partial Deadlifts 8 x 8
T-bar rows 8 x 8
Wide grip pulldowns 8 x 8

That was it couldn't do any more, absolutely fried!
I don't think my back has ever felt so full!

Nice man! I may try 5 x 8 but ide guess ide need to lower the weight compared to doing 3 x 8

yes mate, you lower the weight to 50 or 60% of what you normally lift,
warning: its brutal!!!

Quads:

Squats 8 x 8
Leg press 8 x 8
Leg exstension 8 x 8

Hams and calves tomoz!

Hams:

Stiff legged deadlift 8 x 8
Seated leg curls 8 x 8

did the trick!

Chest:

Cable crossovers 8 x 8
Bench press to neck: 4 x 8, 2 x 7, 1 x 6, 1 x 5
Pec deck: 8 x 8
V bar dips 4 X 8

job done!

Hows the 8 x 8 going? Bench Press to neck? Doesn't that mess your shoulders about?