Drewlander’s BodyBlog

I’ve decided to switch my routine up again, so I’m giving German Volume Training a try again.  I think I’m ready for it this time, and hope to keep with it for at least 6 weeks, shooting for 8 weeks.  I kinda worked with the some of the routines online and modified the workouts with some advice people gave me, as well as what I feel I need to work on the most.  As of last night, I have made a 4-day split, with 2 days of cardio/abs on the "off days", with Sunday taking completely off for a full recovery.  I will try to post my daily progress on here.  Here’s what I did today (Monday):

Time: 6:30-7:30 AM

Compound lifts:  10 sets x 10 reps (2 exercises, supersets)     lift count: 4-0-2
Isolation lifts:  3 sets x 10 reps (2 exercises, supersets)          lift count: 3-0-1
Incline Barbell Bench:  95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10, 100 x 10, 100 x 10, 105 x 10, 105 x 10, 105 x 10
Bent-Over Barbell Rows (alternating overhand and underhand grip):  95 x 10 (10 sets)

Machine Pec Flys: 100 x 10, 100 x 10, 100 x 10

Machine Reverse Flys (rear delts):  75 x 10, 75 x 10, 75 x 10

Abs:  1 set of each of the following, to failure:

Weighted cable crunch (60 lbs)
Weighted decline crunch (15 lb dumbbell)
Roman chair leg lifts

Weighted side bends (45 lb dumbbell)

I don’t rest between each exercise (ie. between one set of incline bench and one set of rows).  I only take about a 30-45 second rest between each set of supersetted exercises.  I take about a 2 minute rest after the core exercises before starting the isolation exercises.

Also, the suggestion is to do about 60% of your max when doing the 10×10 lifts.  I dont know what my maxes are currently, because in the past, maxing out has been horrible for my joints and I dont want another injury.  So I just guess what I feel a challenging weight will be for me, while still achieving perfect form and going slow on the eccentric part of the lift.  If that weight is too easy/difficult, I adjust accordingly.

If there are any questions about how I do my routine, feel free to ask.

Thanks everyone for your motivation!

Andy

This entry was posted on Monday, March 9th, 2009 at 7:56 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.