Training Diary- German Volume Training-Wk2.

Hi guys, so I hope the recent spamming of articles has made up for the drought lately, I considered holding them off and releasing them slowly, but that's not my style.

Monday's half workout was not my fault, the gym opens at 5am on a Monday morning and it opened late, so I had no warm up and half a workout. As of the 3rd workout this week I moved to the 10 sets by 4 reps phase, hence the bump up to 100kgs. Aside from the weight being somewhat heavy it didn't feel too bad, I mean it wasn't pleasant, but I think I can go heavier (may try 120kgs for the 10 sets by 3 reps phase).

I haven't done an assessment for a while but at last measure I was about 96.5kgs @ 18% bodyfat,  I'll do one this week n see where I'm at. May have to consider a simple 4 week maintenance program after the GVT, perhaps a weight circuit program for 4-8 weeks I'm gettin pretty fat, and that's been my own fault. Nandos twice, McDonalds once, that's bad, for plethora of reasons (meat/unhealthy).

Workout 5
Legs
x10 sets	Wk1
A1: BB Front Squat	60kg
A2: Lying Leg Curl	60kg
B1: RFESS	Out of time
B2: BB Good Morning	Ditto
Workout 6
Arms
x 10 sets	Wk2
A1: BB EZ Curl	42.5kg
A2: Dip	Bodyweight
B1: DB Hammer Curl	17kg,17kg,17kg
B2: Skullcrusher	37kg,37kg,37kg
Workout 7
Chest/Back
x 10 sets	Wk2
A1: BB Bench	100kg
A2: Pullup	BW + 15kg
B1: DB Inc Bench	35kg,35kg,37kg
B2:  BB BO Row	70kg,70kg,80kg
Workout 8   Legs   x10 sets Wk2 A1: BB Back Squat  100kg A2: Lying Leg Curl  60kg B1: DB Walking Lunge  22kg,22kg,22kg B2: SLDL  60kg,60kg, 100kg

Breakfast: 1 cup of oats with 1 scoop protein powder, Hilo milk, 1/2 teaspoon of sugar. 700mL of water. Vegetable smoothy- 1/3 of a cucumber, handful of alfalfa, a carrot, handfuls of beans, peas, corn, spinach, a few sticks of broccoli. 1 tablespoon of creatine in milk.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500-700mL of water during training. 1 tablespoon of creatine.

Post workout meal: X2 fried eggs on wholemeal toast (x2 slics) with low fat butter.
 
Meal before afternoon shift:  Smoothy- 1/2 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear/apple, 1/2 cup of walnuts/cashews, a touch of cinnamon, 750mL of water, 1 cup of yogurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes, lentils, chick peas (or various other types of beans/lentils). I also forgot to note, this makes 2 shakes that I have over the course of the day, or I have the leftover one the next day.

Dinner: Various vegetarian options such as vegetable sausages, bacon etc.

Pre bed snack (sometimes): Second vegetable smoothy.



Supplements. 3-4 fish oil tabs with my afternoon smoothy, and I've started taking a multivitamin supplement once-twice a day.