Wednesday 19 November 2014

Phase #3, Week #2, Day #7

This is day 63 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
14:00 50g of raw almonds
16:30 200g of beef steak (round cut), 250g of peas, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #3, Week #2, Day #6

This is day 62 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
12:00 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
15:30 chicken breast with broccoli, fresh salad with olive oil
22:00 50g of peanuts, 50g of raw almonds
23:30 125g of fresh white cheese (5.5% fat)

Phase #3, Week #2, Day #5

This is day 61 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips7.06666666666
Incline hammer curls16.56666666666
Bent over dumbbell lateral raise6.5151312
Seated dumbbell lateral raise6.5131210
Don't forget to check page with links to exercises!

Today's food log:
07:00 1 scoop of whey, muesli mix 125g, yogurt 350g
09:30 training
11:30 rice semolina + 2 scoops of whey
12:30 200g of chicken breast, fresh salad, 250mg of vitamin C
15:30 35g of dark chocolate
17:30 300g of burger, fresh salad
22:00 250g of fresh white cheese (5.5% fat)

Phase #3, Week #2, Day #4

This is day 60 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 100g of oatmeal
09:30 6 scrambled eggs, 250g of yogurt, 1 slice of bread
13:30 150g of chicken breast, 100g of carot stew, pickles
16:00 330g of fruit yogurt
17:30 150g of chicken breast, 100g of carot stew, pickles
22:00 250g of fresh white cheese (5.5% fat)

Phase #3, Week #2, Day #3

This is day 59 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Barbell deadlift49.06666666666
Front squat32.06666666666
Twisting crunches0.0151515
Seated calf raise25.0151515
Don't forget to check page with links to exercises!

Today's food log:
07:00 1 scoop of whey, muesli mix 125g, yogurt 350g
09:30 training
11:30 rice semolina + 2 scoops of whey
12:30 150g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
16:30 70g of beef steak (round cut), 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil
22:00 250g of fresh white cheese (10% fat)

Monday 10 November 2014

Phase #3, Week #2, Day #2

This is day 58 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 100g of oatmeal
10:30 6 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt, 1 slice of bread
15:00 chicken leg with thigh, 100g of baked potatoes, salad
16:30 330g of fruit yogurt
17:30 200g of burger, 100g of baked potatoes, salad
22:00 250g of fresh white cheese (5.5% fat)

Phase #3, Week #2, Day #1

This is day 57 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Incline dumbbell press19.06666666666
Wide-grip rear pull-up0.06666665554
Cable crossover20.015108
Bent over barbell row28.0151515
Don't forget to check page with links to exercises!

Today's food log:
07:00 1 scoop of whey, muesli mix 125g, yogurt 350g
09:30 training
11:30 rice semolina + 2 scoops of whey
13:30 150g of chicken breast, 100g of baked potatoes, fresh salad with olive oil
17:30 330g of fruit yogurt
18:30 150g of chicken breast, 100g of baked potatoes, fresh salad with olive oil
22:00 250g of fresh white cheese (5.5% fat)

Phase #3, Week #1, Day #7

This is day 56 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 50g of dried meat, 1 slice of bread, 250g of albumin cheese
14:30 beef soup, 150g of chicken breast, 100g of baked potatoes, fresh salad with olive oil
20:00 150g of albumin cheese

Phase #3, Week #1, Day #6

This is day 55 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 100g of oatmeal
10:30 scrambled eggs (8 egg whites, 4 yolks), 50g of fresh white cheese (5.5% fat), 250g of yogurt
15:00 150g of beef steak, peppers stew, fresh salad with olive oil
21:30 250g of fresh white cheese (5.5% fat)

Saturday 1 November 2014

Phase #3, Week #1, Day #5

This is day 54 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgrepreprepreprep
Parallel bar dips5.06666666666
Incline hammer curls14.06666666666
Bent over dumbbell lateral raise6.5151212
Seated dumbbell lateral raise6.5151212
Next week I'll increase weights for two main exercises. Now I'm pretty sure that by the end of experiment I'll do dips with 10kg. Don't forget to check page with links to exercises!

Today's food log:
07:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
10:30 rice semolina + 2 scoops of whey
13:30 150g of pork chops, fresh salad with olive oil
16:00 330g of fruit yogurt
17:00 200g of peppers filled with minced meat and rice, fresh salad with olive oil
21:30 250g of fresh white cheese (5.5% fat)

Phase #3, Week #1, Day #4

This is day 53 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 100g of oatmeal
10:30 6 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
15:00 400g of peppers filled with minced meat and rice, fresh salad with olive oil, 250mg of vitamin C
17:00 330g of fruit yogurt
18:00 400g of peppers filled with minced meat and rice, fresh salad with olive oil
20:00 45g of dark chocolate
22:00 250g of fresh white cheese (5.5% fat)

Phase #3, Week #1, Day #3

This is day 52 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgrepreprepreprep
Barbell deadlift42.06666666666
Front squat32.06666666666
Twisting crunches0.0151515
Seated calf raise20.0151515
I did max reps in all exercises and next week I'll increase weights. Don't forget to check page with links to exercises!

Today's food log:
07:00 1 scoop of whey, muesli mix 125g, yogurt 350g
10:30 training
13:00 rice semolina + 2 scoops of whey
15:00 400g of peppers filled with minced meat and rice, fresh salad with olive oil, 250mg of vitamin C
17:00 330g of fruit yogurt
18:30 400g of peppers filled with minced meat and rice, fresh salad with olive oil
20:00 45g of dark chocolate
22:30 200g of herring, fresh salad with olive oil

Phase #3, Week #1, Day #2

This is day 51 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 100g of oatmeal
13:00 8 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
16:00 50g of dried meat, soft white cheese, cooked cabbage with dried meat, 100g of pork chops, piece of cake
22:00 200g of fresh white cheese (5.5% fat)

Phase #3, Week #1, Day #1

This is day 50 out of 84 in my German Volume Training experiment. Final phase of the experiment, phase 3, starts! Five more weeks of training is in front of me and I can't wait to see results at the end. Phase 3 also means return to 10 sets per exercies but with 6 reps (instead of 10 reps as in Phase 1). As usual let's start with today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgrepreprepreprep
Incline dumbbell press16.56666666666
Wide-grip rear pull-up0.06666555443
Cable crossover15.0151515
Bent over barbell row18.0151515
It looks like I underestimated in all exercises except pull ups, so next week I'll increase weights. Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:30 120g of chicken breast, 150g of baked potatoes, fresh salad with olive oil, 250mg of vitamin C
15:30 35g of dark chocolate
18:00 120g of chicken breast, 150g of baked potatoes, fresh salad with olive oil
21:00 400g of chicken soup

Wednesday 29 October 2014

Phase #2, Week #2, Day #7

This is day 49 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 2 bagels, 350g of yogurt
13:00 muesli mix 125g, yogurt 350g
15:30 fish soup, 200g of herring, 150g of baked potatoes, fresh salad
18:00 ice cream
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #6

This is day 48 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 4 scrambled eggs, 250g of yogurt
14:30 200g of chicken breast, fresh salad
16:30 100g of peanuts
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #5

This is day 47 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVV
Exercisekgrepreprepreprep
Parallel bar dips0.01010101010
Incline hammer curls14.01010101010
Bent over dumbbell lateral raise6.5121212
Seated dumbbell lateral raise6.5121212
Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
07:30 training
09:00 rice semolina + 2 scoops of whey
12:30 200g of chicken breast, fresh salad with olive oil
15:00 35g of dark chocolate
16:30 100g of peanuts
18:30 150g of chicken breast, fresh salad
21:30 1 beer

Sunday 26 October 2014

Phase #2, Week #2, Day #4

This is day 46 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 sandwich with smoked chicken meat, 1 cup of coffee
10:30 100g of peanuts
12:00 350g of moussaka, fresh salad with olive oil, 250mg of vitamin C
15:30 35g of dark chocolate
17:00 350g of moussaka, fresh salad with olive oil
21:00 1 slice of bread, honey, 250g of yogurt

Phase #2, Week #2, Day #3

This is day 45 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVV
Exercisekgrepreprepreprep
Back squat36.01010101010
Lying leg curls feet outward20.01010101010
Leg pull in20.0151312
Seated calf raise27.0151310
Don't forget to check page with links to exercises!

Today's food log:
08:00 1 scoop of whey, muesli mix 125g, yogurt 350g
11:00 training
13:00 rice semolina + 2 scoops of whey
14:30 350g of moussaka, fresh salad with olive oil, 250mg of vitamin C
16:30 35g of dark chocolate
18:15 350g of moussaka, fresh salad with olive oil
19:30 100g of almonds
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #2, Day #2

This is day 44 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 6 scrambled eggs, 100g of fresh white cheese (5.5% fat), 3 pancakes, about 50g of marmalade, 500g of yogurt
12:30 pork chops with mixed vegetables, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
16:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Friday 24 October 2014

Phase #2, Week #2, Day #1

This is day 43 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVV
Exercisekgrepreprepreprep
Dumbbell bench press21.51010101010
Lat pulldown narrow grip60.01010101010
Incline dumbbell flyes9.0131313
One arm dumbbell row16.5131313
Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:30 120g of chicken breast, 150g of pea, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
17:30 120g of chicken breast, 150g of baked potatoes, fresh salad with olive oil
21:00 400g of chicken soup

Phase #2, Week #1, Day #7

This is day 42 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 muesli mix 125g, yogurt 350g
15:30 chicken soup, 200g of chicken breast, 150g of baked potatoes, fresh salad
18:00 ice cream
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #6

This is day 41 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 7 pancakes, about 100g of marmalade, 250g of yogurt
14:30 200g of chicken breast, fresh salad
16:30 cheese pie, 1 piece of cake
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #5

This is day 40 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVV
Exercisekgrepreprepreprep
Parallel bar dips0.01010101010
Incline hammer curls14.01010101010
Bent over dumbbell lateral raise6.5121212
Seated dumbbell lateral raise6.5121212
Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:30 200g of chicken breast, fresh salad, 250mg of vitamin C
15:30 35g of dark chocolate
17:30 300g of burger, fresh salad
20:00 4 pancakes, about 50g of marmalade, 250g of yogurt

Friday 17 October 2014

Phase #2, Week #1, Day #4

This is day 39 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
06:00 muesli mix 125g, yogurt 350g
09:30 7 scrambled eggs, 250g of yogurt
13:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
16:45 330g of fruit yogurt
17:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #2, Week #1, Day #3

This is day 38 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVV
Exercisekgrepreprepreprep
Back squat36.01010101010
Lying leg curls feet outward20.01010101010
Leg pull in20.0151515
Seated calf raise27.0121212
Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:00 100g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
16:00 100g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Wednesday 15 October 2014

Phase #2, Week #1, Day #2

This is day 37 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 6 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
12:30 pork chops with mixed vegetables, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
16:30 2 paprika (peppers) filled with minced meat and rice, fresh salad with olive oil
21:00 1 slice of bread, 150g of liver

Tuesday 7 October 2014

Phase #2, Week #1, Day #1

This is day 36 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVV
Exercisekgrepreprepreprep
Dumbbell bench press21.51010101010
Lat pulldown narrow grip60.01010101010
Incline dumbbell flyes9.0151515
One arm dumbbell row16.5131313
Don't forget to check page with links to exercises!

Today's food log:

06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:00 pork chops with mixed vegetables, mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
16:00 330g of fruit yogurt
17:30 pork chops with mixed vegetables, mashed potatoes, fresh salad with olive oil
21:00 400g of chicken soup

Phase #1, Week #5, Day #7

This is day 35 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 2 bagels, 250g of yogurt
15:00 chicken soup, 150g of chicken breast, mashed potatoes, fresh salad
18:00 1 apple, 1 orange
21:00 250g of chicken breast, fresh salad

Phase #1, Week #5, Day #6

This is day 34 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 4 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt, 1 piece of fruit cake
15:30 2 sandwiches, fresh salad, 1 piece of fruit cake
20:00 325g of burger, fresh salad
22:00 1 apple

Saturday 4 October 2014

Phase #1, Week #5, Day #5

This is day 33 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips0.01010101010101010109
Incline hammer curls14.010101010101010877
Bent over dumbbell lateral raise6.5151512
Seated dumbbell lateral raise6.5121210
For phase #2 I'll keep the same weights (as per the plan). Since phase #2 is done with 5 sets of 10 reps, I'll just take more care of the tempo. Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:00 300g of pasta with cheese and dried meat, 250mg of vitamin C
15:45 330g of fruit yogurt
16:45 200g of chicken breast, fresh salad with olive oil
20:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #5, Day #4

This is day 32 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 5 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:00 125g of sausages, 200g of beans, fresh salad with olive oil, 250mg of vitamin C
16:30 330g of fruit yogurt
17:30 125g of sausages, 200g of beans, fresh salad with olive oil
19:30 35g of dark chocolate
21:00 250g of fresh white cheese (5.5% fat)

Thursday 2 October 2014

Phase #1, Week #5, Day #3

This is day 31 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Back squat36.010101010101010101010
Lying leg curls feet outward20.010101010101010101010
Leg pull in20.0121210
Seated calf raise27.0121212
Don't forget to check page with links to exercises!

Today's food log:
06:00 1 scoop of whey, muesli mix 125g, yogurt 350g
08:00 training
11:00 rice semolina + 2 scoops of whey
12:30 125g of sausages, 300g of beans, fresh salad with olive oil, 250mg of vitamin C
15:30 35g of dark chocolate
17:00 125g of sausages, 300g of beans, fresh salad with olive oil
21:00 200g of fresh white cheese (5.5% fat)

Phase #1, Week #5, Day #2

This is day 30 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 4 boiled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:00 200g of burger meat, 300g of peas, fresh salad with olive oil, 250mg of vitamin C
15:30 330g of fruit yogurt
16:30 200g of burger meat, 300g of peas, fresh salad with olive oil
18:30 35g of dark chocolate
20:30 700g of fish soup

Phase #1, Week #5, Day #1

This is day 29 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Dumbbell bench press21.510101010101010101010
Lat pulldown narrow grip60.010101010101010101010
Incline dumbbell flyes9.0151515
One arm dumbbell row16.5131313
Since this is the last week of phase #1, I won't increase weights next week. By the plan, for phase #2 I'll keep the same weights and do 5 sets of 10 reps. Don't forget to check page with links to exercises!

Today's food log:

06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
12:30 chicken breast (around 150g), 250g of mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
17:00 chicken breast (around 100g), 250g of mashed potatoes, fresh salad with olive oil
20:30 75g of peanuts
21:30 250g of fresh white cheese (5.5% fat)

Monday 29 September 2014

Phase #1, Week #4, Day #7

This is day 28 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
14:00 50g of raw almonds
16:30 200g of beef steak (round cut), 250g of peas, fresh salad with olive oil
21:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #4, Day #6

This is day 27 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
11:15 2 apples
16:00 200g of turkey breast, tagliatelle pasta with vegetables
19:00 75g of peanuts
22:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #4, Day #5

This is day 26 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips0.0101010101010101097
Incline hammer curls12.010101010101010101010
Bent over dumbbell lateral raise6.5121210
Seated dumbbell lateral raise6.5121212
I'll increase weight for hammer curls next week. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
13:00 120g of chicken breast, 250g of mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
15:30 330g of fruit yogurt
16:30 120g of chicken breast, 250g of mashed potatoes, fresh salad with olive oil
18:00 35g of dark chocolate
21:00 50g of raw almonds
22:00 250g of fresh white cheese (5.5% fat)

Friday 26 September 2014

Phase #1, Week #4, Day #4

This is day 25 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:30 3 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
11:15 330g of fruit yogurt
12:00 100g of chicken breast, 350g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
16:00 200g of burger, fresh salad with olive oil
18:00 100g of peanuts
21:00 2 apples

Phase #1, Week #4, Day #3

This is day 24 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Back squat32.010101010101010101010
Lying leg curls feet outward20.010101010101010101010
Leg pull in15.0121212
Seated calf raise25.0151515
I'll definitely increase weight for squat next week. Since hamstrings are activated in squat as well as in leg curls, squat weight increase will probably put enough stress on my hamstrings, therefore leg curls weights will stay the same. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
12:30 150g of chicken breast, 200g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:30 330g of fruit yogurt
16:30 1 chicken leg with thigh, 200g of rice with vegetables, fresh salad with olive oil
22:30 250g of fresh white cheese (5.5% fat)

Tuesday 23 September 2014

Phase #1, Week #4, Day #2

This is day 23 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 5 boiled eggs, 50g of soft white cheese (35% fat), fresh salad
12:30 400g of lasagna with meat and mushrooms, 250g of yogurt, 250mg of vitamin C
16:30 330g of fruit yogurt
17:00 300g of lasagna with meat and mushrooms, 250g of yogurt
18:00 35g of dark chocolate
21:00 1 chicken leg with thigh (around 200g of meat), fresh salad

Monday 22 September 2014

Phase #1, Week #4, Day #1

This is day 22 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Dumbbell bench press19.010101010101010101010
Lat pulldown narrow grip55.010101010101010101010
Incline dumbbell flyes9.0131313
One arm dumbbell row16.5121212
Finally I did full 10 x 10 on both exercises so for next week (which is final week of phase #1) I'll increase weights in both exercises. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
08:30 training
11:00 rice semolina + 2 scoops of whey
12:30 chicken breast (around 150g), 250g of mashed potatoes, fresh salad with olive oil, 250mg of vitamin C
15:45 330g of fruit yogurt
17:00 chicken breast (around 100g), 250g of mashed potatoes, fresh salad with olive oil
20:30 75g of peanuts
21:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #3, Day #7

This is day 21 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 2 bagels, 250g of yogurt
15:00 chicken soup, 150g of chicken breast, mashed potatoes, spinach, fresh salad
17:30 grapes
21:00 250g of fresh white cheese (5.5% fat)

Saturday 20 September 2014

Phase #1, Week #3, Day #6

This is day 20 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
11:00 5 scrambled eggs with mushrooms, 50g of soft white cheese (35% fat), fresh salad with olive oil
14:00 1 apple
15:30 250g of lasagna with meat and mushrooms, 250g of yogurt
17:30 100g of grapes
20:30 250g of lasagna with meat and mushrooms, 250g of yogurt

Phase #1, Week #3, Day #5

This is day 19 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips0.01010101010109986
Incline hammer curls11.510101010101010101010
Bent over dumbbell lateral raise6.5121210
Seated dumbbell lateral raise6.5121010
I'll increase weights for hammer curls by a small percentage and hopefully do full 10 x 10 of dips next week. Today I fell short of 10 x 10 in dips probably because increased weights in hammer curls in comparison to last week's training. I had to go easy on shoulders today because my arms were swollen after dips and hammer curls and I couldn't lift sh*t afterwards. Don't forget to check page with links to exercises!

Today's food log:
06:30 1 scoop of whey, muesli mix 125g, yogurt 350g
09:00 training
11:30 rice semolina + 2 scoops of whey
13:30 150g of beef steak (round cut), 250g of white beans, fresh salad with olive oil, 250mg of vitamin C
16:30 50g of dark chocolate
17:00 150g of beef steak (round cut), 250g of white beans, fresh salad with olive oil
21:00 1 apple

Thursday 18 September 2014

Phase #1, Week #3, Day #4

This is day 18 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
11:00 7 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
14:00 crispy chicken (around 200g), grilled vegetables, lemonade
17:00 330g of fruit yogurt
21:00 75g of peanuts, 50g of raw almonds
22:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #3, Day #3

This is day 17 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Back squat32.01010101010
Lying leg curls feet outward20.01010101010
Leg pull in15.0121212
Seated calf raise25.0121212
I felt some pain while squatting so to prevent injury I stopped after 5th set. Hopefully next week will be better. Don't forget to check page with links to exercises!

Today's food log:
06:30 muesli mix 125g, yogurt 350g
07:30 training
10:00 rice semolina + 2 scoops of whey
12:30 beef chops, cabbage, fresh salad with olive oil
15:30 330g of fruit yogurt
16:30 beef chops, cabbage, fresh salad with olive oil
18:00 35g of dark chocolate
23:30 250g of fresh white cheese (5.5% fat), fresh salad with olive oil

Wednesday 17 September 2014

Phase #1, Week #3, Day #2

This is day 16 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 7 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
12:30 beef chops, cabbage, fresh salad with olive oil
15:30 330g of fruit yogurt
16:30 beef chops, cabbage, fresh salad with olive oil
18:00 35g of dark chocolate
20:00 75g of peanuts, 50g of raw almonds
22:30 250g of fresh white cheese (5.5% fat), fresh salad with olive oil

Monday 15 September 2014

Phase #1, Week #3, Day #1

This is day 15 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Dumbbell bench press19.01010101010101010108
Lat pulldown narrow grip55.01010101010101010107
Incline dumbbell flyes9.0121212
One arm dumbbell row16.5121212
Again I just fell short of completing full 10 x 10 on DB bench press, but that's probably due to increased weights for lat pulldown. Next week I'll repeat weights for both exercises and hopefully manage to do full 10 x 10. Don't forget to check page with links to exercises!

Today's food log:
06:30 muesli mix 125g, yogurt 350g
07:30 training
10:00 rice semolina + 2 scoops of whey
12:30 chicken breast (around 150g), 250g of zucchini/carrot stew, fresh salad with olive oil, 250mg of vitamin C
15:00 330g of fruit yogurt
16:00 1 chicken leg with thigh (around 200g of meat), 200g of zucchini/carrot stew, fresh salad with olive oil
18:30 1 korn
20:30 chicken soup with noodles
23:00 250g of fresh white cheese (5.5% fat)

Phase #1, Week #2, Day #7

This is day 14 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
12:30 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
16:30 chicken soup with noodles, chicken breast, baked potatoes, fresh salad with olive oil
22:00 50g of raw almonds
23:30 125g of fresh white cheese (5.5% fat)

Saturday 13 September 2014

Phase #1, Week #2, Day #6

This is day 13 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
12:00 6 scrambled eggs, 50g of soft white cheese (35% fat), 250g of yogurt
15:30 chicken breast with broccoli, fresh salad with olive oil
22:00 50g of peanuts, 50g of raw almonds
23:30 125g of fresh white cheese (5.5% fat)

Friday 12 September 2014

Phase #1, Week #2, Day #5

This is day 12 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips0.010101010999878
Incline hammer curls9.010101010101010101010
Bent over dumbbell lateral raise6.5121210
Seated dumbbell lateral raise9.010108
I'll definitely increase weights for hammer curls and hopefully do full 10 x 10 of dips next week. Don't forget to check page with links to exercises!

Today's food log:
08:00 muesli mix 125g, yogurt 350g
10:00 training
12:00 rice semolina + 2 scoops of whey
14:30 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
17:00 330g of fruit yogurt
17:30 250g of rice with vegetables, fresh salad with olive oil
19:30 35g of dark chocolate
23:45 250g of fresh white cheese (5.5% fat)

Phase #1, Week #2, Day #4

This is day 11 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 4 scrambled eggs with mushrooms, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:30 330g of fruit yogurt
14:30 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
17:00 35g of dark chocolate
17:30 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil
21:00 75g of peanuts

Wednesday 10 September 2014

Phase #1, Week #2, Day #3

This is day 10 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Back squat30.010101010101010101010
Lying leg curls feet outward20.010101010101010101010
Leg pull in10.0151512
Seated calf raise25.0121513
No limping today which means I must increase weights for the next leg day :) Don't forget to check page with links to exercises!

Today's food log:
06:00 muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:15 350g of moussaka, fresh salad with olive oil, 250mg of vitamin C
15:45 35g of dark chocolate
17:00 250g of moussaka, fresh salad with olive oil
21:00 1 can of tuna (120g of fish, 50g of oil), fresh salad

Tuesday 9 September 2014

Phase #1, Week #2, Day #2

This is day 9 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
08:00 6 scrambled eggs, 1 slice of bread, 250g of yogurt
12:15 330g of fruit yogurt
12:45 250g of moussaka, fresh salad with olive oil, 250mg of vitamin C
16:00 35g of dark chocolate
17:30 200g of moussaka, fresh salad with olive oil
21:00 1 can of sardines (80g of fish, 35g of oil), 1 slice of bread, fresh salad with olive oil
22:30 250g of fresh white cheese (5.5% fat)

Monday 8 September 2014

Phase #1, Week #2, Day #1

This is day 8 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Dumbbell bench press19.01010101010101010107
Lat pulldown narrow grip50.010101010101010101010
Incline dumbbell flyes9.0121212
One arm dumbbell row16.5121212
It was a good training today. Next week I'll keep same weight for bench press but I'll raise weight for lat machine pulldown. Don't forget to check page with links to exercises!

Today's food log:
06:00 muesli mix 125g, yogurt 350g
08:00 training
10:00 rice semolina + 2 scoops of whey
12:00 250g of moussaka, fresh salad with olive oil, 250mg of vitamin C
14:30 330g of fruit yogurt
15:30 150g of moussaka, 150g of string beans, fresh salad with olive oil
17:30 35g of dark chocolate
20:30 250g of fresh white cheese (5.5% fat)

Phase #1, Week #1, Day #7

This is day 7 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
10:00 home made bread with cheese, 250g of yogurt  [*]
15:30 chicken soup, 1 chicken leg with thigh, mashed potatoes, fresh salad [*]
20:00 grapes
22:00 250g of yogurt

Meals marked with [*] were outside of home (and my control).

Phase #1, Week #1, Day #6

This is day 6 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 1 banana, 6 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
13:30 330g of fruit yogurt
15:30 chicken soup, 150g of burger meat, mashed potatoes, zucchini salad, sweet rice [*]
20:30 4 pancakes with jam, 250g of yogurt [*]

Meals marked with [*] were outside of home (and my control).

Friday 5 September 2014

Phase #1, Week #1, Day #5

This is day 5 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Parallel bar dips0.010101010987655
Incline hammer curls9.010101010998765
Bent over dumbbell lateral raise5.0121212
Seated dumbbell lateral raise6.5121212
I still feel soreness from first training of the week so I'll keep those weights for the next week's arm day. Don't forget to check page with links to exercises!

Today's food log:
09:00 pancakes (made of oat flakes, eggs and milk) filled with cottage cheese, dried meat and sesame seeds
10:00 training
11:30 rice semolina + 2 scoops of whey
13:45 200g of chicken breast, fresh salad with olive oil, 250mg of vitamin C
16:30 330g of fruit yogurt
17:30 100g of pork chops, 400g of beans, fresh salad with olive oil
19:00 35g of dark chocolate
22:00 1 can of tuna (120g of fish, 50g of oil), fresh salad

Thursday 4 September 2014

Phase #1, Week #1, Day #4

This is day 4 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:30 5 scrambled eggs, 50g of fresh white cheese (5.5% fat), 250g of yogurt
12:30 330g of fruit yogurt
13:30 100g of pork chops, 400g of beans, fresh salad with olive oil, 250mg of vitamin C
16:30 35g of dark chocolate
17:00 100g of pork chops, 400g of beans, fresh salad with olive oil
21:30 500g of zucchini broth
23:00 250g of fresh white cheese (5.5% fat)

Wednesday 3 September 2014

Phase #1, Week #1, Day #3

This is day 3 out of 84 in my German Volume Training experiment. Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Back squat30.010101010101010101010
Lying leg curls feet outward20.010101010101010101010
Leg pull in10.0121212
Seated calf raise25.0121212
Although I did 10 sets of 10 reps of each of two main exercises, I'll keep those weights for the next leg day. After set 4 my legs stiffened, after set 8 I started limping and after the training I could barely climb upstairs, so it's best to do one more session using these weights. Don't forget to check page with links to exercises!

Today's food log:
08:00 muesli mix 125g, yogurt 350g
09:00 training
11:00 rice semolina + 2 scoops of whey
13:00 150g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil, 250mg of vitamin C
16:30 35g of dark chocolate
17:00 150g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil
20:00 1 can of tuna (120g of fish, 50g of oil), fresh salad
22:00 250g of fresh white cheese (5.5% fat)

Tuesday 2 September 2014

Phase #1, Week #1, Day #2

This is day 2 out of 84 in my German Volume Training experiment. Today was a rest day so only food log for now:
09:00 4 scrambled eggs, 50g of soft white cheese (35% fat), muesli mix 60g, yogurt 150g
13:00 330g of fruit yogurt
14:00 150g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil, 250mg of vitamin C
17:30 100g of burger meat, 200g of carrot/onion stew, fresh salad with olive oil
18:30 35g of dark chocolate
20:00 1 can of sardines (80g of fish, 35g of oil), fresh salad
22:00 250g of fresh white cheese (5.5% fat)

Monday 1 September 2014

Phase #1, Week #1, Day #1

Today's exercise log:
SetIIIIIIIVVVIVIIVIIIIXX
Exercisekgreprepreprepreprepreprepreprep
Dumbbell bench press16.510101010101010101010
Lat pulldown narrow grip45.010101010101010101010
Incline dumbbell flyes9.0121210
One arm dumbbell row16.5121212

In both main exercises I did full 10 sets x 10 reps, so next week I'll increase weights. Links to exercise videos are here.

Today's food log:
07:00 muesli mix 125g, yogurt 350g
08:00 training
09:45 rice semolina + 2 scoops of whey
12:30 150g of beef steak (round cut), 250g of rice with vegetables, fresh salad with olive oil, 250mg of vitamin C
15:00 35g of dark chocolate
16:30 70g of beef steak (round cut), 1 chicken leg with thigh (around 200g of meat), 250g of rice with vegetables, fresh salad with olive oil
20:00 200g of baked herring, fresh salad

Saturday 30 August 2014

The Experiment in German Volume Training - what and how

What is this anyway?

Hello world! My name is Ivan Milosavljević, I am 35 years old and in the next 12 weeks I'll conduct an experiment on myself. The goal of the experiment is to see whether a bodybuilding system called German Volume Training (GVT) works (for me at least) or not. Since "works" is not particularly exact term, I defined following criteria for this experiment to be successful:
  1. I must gain at least 3kg of body mass
  2. I must gain at least 1.5kg of lean muscle mass
  3. My body fat percentage must fall by at least 1 percentage point, from 17.9% to 16.9%
If any of the above criteria is not met, this experiment will not be successful. So here are my measures before starting the experiment and desired outcomes after the experiment:
Parameter Before Desired outcome
Height 182cm 182cm
Body weight 76.3kg 79.3kg (or more)
Lean muscle mass 35.5kg 37kg (or more)
Body fat percentage 17.9% 16.9% (or less)

What is that GVT thing again?

In a nutshell, German Volume Training is brutally hard method for building muscle mass fast. It originated in Germany (obviously), was used by their weightlifters and was popularized by coach Rolf Feser and, later, Charles Poliquin. It is also known as 10x10, since it's basic structure is to do 2 body parts per training, 1 exercise per body part, and 10 sets of 10 reps per exercise.

There are several excellent resources about GVT and I recommend reading at least following articles: excellent Poliquin's intro to GVTSteve Shaw explains core principles and exercisesnice overview with exercises.

How am I gonna do it?

Experiment will start on September 1st, 2014. I'll separate timeframe of 12 weeks into 3 phases: phase 1 will last for 5 weeks, phase 2 for 2 weeks and phase 3 for 5 weeks. Phases 1 and 3 are "working" phases and they will follow 10x10 principle of GVT rigorously, while phase 2 is "rest" phase between them. Naturally, I expect most of muscle growth to occur in phases 1 and 3, while phase 2 will be lighter recovery period between those two heavy-duty cycles. In all phases I'll have 3 workouts a week intertwined with 4 rest days.

To track the progress, I will try to write one blog post every day. Those posts will be fairly "ascetic" - I'll mostly write training logs (exercises, sets, reps I performed) and diet logs (what I ate, how much and at what time). I'll try to keep it simple and organized. Your questions, suggestions etc. are welcome in comments!

This is enough talk for now, let's get ready for 12 weeks of hell!