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hams and shoulders

3x10x135 good mornings
6x10x135 straight leg deads
1x10x95 leg curls

3x10x85 med. g. barbell press front
3x9-10x85 med. g. barbell press behind neck
3x8-10x90 wide grip dumbell
1x10x30 lateral dumbel raises

good stuff tonight, shoulders are done.

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6', 212 lbs, ~15% BF

*yawn* Hey dude, so how's your program actually going? Any more descriptive posting gonna be done? It's hard to comment when you're only lookin' at a slew of different numbers.

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haha well I can definitly see why this should only be done for a maximum of 4 weeks. I'm feelin the overall muscle exhaustion every day. I'm definitly focusing on eating that clean 4000 calories you mentioned, if not more. My diet has been consisting mainly of grilled chicken (sometimes with cheese), cottage cheese, tuna, sandwiches (just meat and veggies, usually on whole wheat bread), pasta, fish, potatoes of various forms, and fruits. As far as drinks go, besides the natural college beverages, they've been strictly gatorade and whole milk. and of course 2-3 75 gram protein shakes a day.

I have been looking at Animal pak stacks too, any input on how well those work and whatnot?

so since I got the order of the workouts out of order, I went with biceps and triceps today

tri's:
3x10x75 skull crushers (top of the head)
3x10x75 skull crushers (to the chin)
3x10x75 EZ bar seated extension
1x10x25 one arm reverse grip pressdown

bi's:
3x10x30s preacher curls
3x10x30s incline curls
3x10x30s standing curls
1x10x40 reverse curls

not even talking about today because obviously they will be a pump, but I've noticed some good size increase in my arms, especially triceps. all that pressing is definitly helping to increase size and strength.

so today was day1, time for quads

3x10x135 front squats
3x10x135 back squats (close stance)
3x10x135 back squats (med stance)
1x10x200 leg extensions

I swam some laps afterwords, no more than 3-400 meters to do some cardio.

I'm noticing that, even though I'm focusing on a stricter diet, I'm gaining some extra fat along with the muscle mainly around abs and chest.

day 2: chest/tri's

incline bench press: 3x10x135
decline bench press: 3x10x135
flat bench press: 3x10x135
cable flys: 1x10x100

skull crushers (chin): 3x10x75
skull crushers (head): 3x10x75
seated EZ bar extensions: 3x10x75
cable pressdowns: 1x10x120

so my tri's were pretty tired already from the 9 sets of pressing. I was actually only able to hi 8-9 reps on the 2nd tri-set of skull crushers, and 7-10 on the seated extensions.

so I had a week off from school last week, and I could only do certain things at the gym at home. I did more than I posted simply because I had to mix and match certain things to get them done, but I'm back on schedule for the final week of GVT:2000
I actually had to skip quads yesterday because I hurt my leg playing football, so today was day 2 for chest/tri's

incline bench press: 3x10x135
decline bench press: 3x10x135
flat bench press: 3x10x135
cable flys: 1x10x155

skull crushers (chin): 3x10x75
skull crushers (head): 3x10x75
seated EZ bar extensions: 3x10x75
one-arm reverse-grip pressdowns: 1x10x35

I had to cut the last 2 sets out of the workout tonight because my chronic shoulder problem started kickin in. I still got a solid workout in though, had to push every set.

3x10x100 shoulder press, med. grip (front)
3x10x100 shoulder press, med. grip (behind neck)
2x10x100 shoulder press, wide grip (front)

since this is the last week I'll be doing GVT:2000, I need to start thinking about a new program to get going with. 0311, we talked about a strength-specific program, so what kind of thing would that look like?

Since you've already been doing GVT, you might as well finish it out by going to the next step:

2-3 weeks everything becomes 10 x 6..

55 days of AGVT (advanced GVT).. There's a thread I made about it around a year or so ago.. I liked it. It's every ten days you go from 10x5, then 10x4, 10x3.. Reset back to 10x5, so on..

alright I read your thread, and checked out that spreadsheet but I still dont get how it works.