Day Off...

I took today off from training.

Core...

I did a short core workout this morning.

My training looked like this:

Snatch/TGU/Windmill - 16kg bell - 2 continuous sets of 2 each side
Spiderman Plank - 2 sets
Hanging Leg Raises - 2 sets of 5
Ab Wheel - 2 sets of 5

Triples...

My training looked like this today:

Seated KB Military Press - 28kg bells - 3 sets of 3
Smith Machine Incline Press - 275lbs - 3 sets of 3
One Arm KB Row - 48kg bell - 3 sets of 3 each arm
One Arm KB Cleans - 40kg bell - 3 sets of 3 each arm

Legs...

My training looked like this today:

Barbell Squats - 185lbs - 5 sets of 5 - 25 reps
DL Swings - 24kg bell - 5 sets of 5 - 25 reps
Seated Calf Raises - 180lbs - 5 sets of 10 - 50 reps

I finished with:

KB Step Ups - 24kg bells - 2 sets of 5 each leg - 10 resp each leg

GVT - Chest & Back...

My training looked like this today:

Swiss Ball Incline Press - 24kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps
Machine Fly - 180lbs - 3 sets of 10 - 30 reps
Cable Rows - 150lbs -3 sets of 10 - 30 reps

Core...

My training looked like this today:

Hanging Leg Raises - 3 sets of 5 - 15 reps
Back Extension - 25lb plate - 3 sets of 5 - 15 reps
Windmills - 16kg bell - 3 sets of 5 each side - 30 reps
Spiderman Plank - 3 sets
Figure 8/ Hold - 16kg bell - 3 sets of 5 each side - 30 reps

GVT - Arms & Shoulders...

My training looked like this today:

Dips - Bodyweight - 10 sets of 10 - 100 reps
Seated Incline KB Hammer Curls - 12kg bells - 10 sets of 10 - 100 reps
Revers Cable Flys - 135lbs - 2 sets of 10 - 20 reps
Cable Lateral Raises - 40lbs - 1 set of 10 each arm
50 lbs - 10 set of 10 each arm

The Past Few Days...

I have been in Dallas the past few days.

My training looked like this:

Monday 4/21
GVT - Legs

Goblet Squat - 50 DBs - 5x10
Sumo Squat - 50lb DBs - 5x10
One Leg DL - 252lb DBs - 2x5 each leg
Calf Raises - 50lb Dbs - 2x15

Tuesday 4/22
Core

Wednesday 4/23
Day Off

GVT - Chest & Back...

My training looked like this today:

Floor Press- 28kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps
Swiss Ball Incline Flys - 20kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 32kg bells - 2 sets of 10 each arm - 20 reps each arm

Day Off...

I took another day today.

GVT - Arms & Shoulders...

My training looked like this today:

Dips - Bodyweight - 8 sets of 10 - 80 reps
Seated Incline KB Hammer Curls - 12kg bells - 8 sets of 10 - 80 reps
Bent Over Lateral Raises - 30lbs - 2 sets of 10 - 20 reps
Iron Cross - 20kg bells - 2 sets of 10 - 20 reps

Core...

My training looked like this today:

Hanging Leg Raises - 5 sets of 10 - 50 reps
Windmills - 16kg bell - 5 sets of 5 each side - 50 reps
Spiderman Plank - 3 sets

GVT - Legs...

My training looked like this today:

Goblet Squat - 24kg bell - 8 sets of 10 - 80 reps
Sumo Squat - 24kg bell - 8 sets of 10 - 80 reps
One Leg Deadlift - 24kg bell - 2 sets of 10 each leg - 20 reps each leg
Seated Calf Raise - 180lbs - 2 set 10 - 20 reps

GVT - Chest & Back...

My training looked like this today:

Floor Press- 24kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps

I finished with:

Swiss Ball Incline Flys - 20kg bells- 3 sets of 10 - 30 reps
One Arm KB Rows - 28kg bells - 3 sets of 10 each arm - 30 reps each arm

Day Off...

I am taking today off before I begin to over train.

GVT - Arms & Shoulders...

My training looked like this today:

Dips - Bodyweight - 8 sets of 10 - 80 reps
Seated Incline KB Hammer Curls - 12kg bells - 8 sets of 10 - 80 reps
Bent Over Lateral Raises - 25lbs - 3 sets of 10 - 30 reps
Iron Cross - 20kg bells - 3 sets of 10 - 30 reps

Core...

My legs were pretty fried this morning from the GVT training yesterday. I decided to back off a bit in my core training and keep it short.

My training looked like this:

Windmill - 24kg bell - 2 sets of 5 each side - 10 reps each side
Gladiator - 24kg bell - 2 sets of 30 seconds each side
Spiderman Plank - 24kg bell - 2 sets of 30 seconds each side
Hanging Pike - 2 sets of 8

I finished with:

Farmers Walk - 40kg bells - 4 sets of 150 feet each

GVT - Legs...

My training looked like this:

Goblet Squat - 24kg bell - 8 sets of 10 - 80 reps
Sumo Squat - 24kg bell - 8 sets of 10 - 80 reps
One Leg Deadlift - 24kg bell - 2 sets of 10 each leg - 20 reps each leg
Seated Calf Raise - 135lbs - 2 set 15 - 30 reps

German Volume Training...

I decided to switch to German Volume Training for a month or so but since it was my first day I eased into it. I did 8 sets of 10 to start instead of 10 sets of 1o.

My training looked like this:

Floor Press- 24kg bells - 8 sets of 10 - 80 reps
Chin Ups- Bodyweight - 8 sets of 10 - 80 reps

I finished with:

Swiss Ball Incline Presses - 28kg bells- 2 sets of 10 - 20 reps
One Arm KB Rows - 28kg bells - 2 sets of 10 each arm - 20 reps each arm

Triples...

My training looked like this today:

Smith Machine Incline Press - 225lbs - 4 sets of 3 - 12 reps
One Arm KB Row - 48kg - 4 sets of 3 each arm - 12 reps each arm
KB Sumo Squat - 48kg bell - 4 sets of 3 -12 reps