Thursday, December 3, 2009

German Volume Training (GVT) - Arms & Shoulders...

My training looked like this today:

Dips - 45lbs - 10 sets of 10 - 100 reps
Two Handed Kettlebell Curls - 24kg bell - 100 reps
One-Handed Shield Cast - 15lb clubbell - 3 sets of 10 - 30 reps
Crucifix - 15lb clubbells - 3 sets of 10 - 30 reps

I finished with:

Shrugs - 40kg bells - 50 reps

2 comments:

Anonymous said...

Hi...

What's your goal with GVT - are you trying to pack on some serious meat, or is it just a phase you're going through?

Btw - Serious Dips - respect!

//Mike

Rob O'Brien said...

Mike,

Both actually. I would like to add about 5 lbs of muscle if possible...I have also been following a more traditional diet lately instead of the anabolic diet. (My weight is about the same but I have definately added some muscle.)

Also, I just needed to change my training for 4-6 weeks to keep from stagnating. I am going to change again in about 2 weeks.

I plan on going back to more of a circuit 3 days a week (AOS Providence or something like it and mix in MV02 snatches and clubbells)

Yah...the 45lb dips are about as heavy as I can go. I might be able to get some more weight but it is not worth hurting my shoulders. Thanks though.

Rob