Ryano3's Gmv+gvt Journal

[ryano3]

Ok, first off-My goals
-gain muscle mass
-increase strength
-increase both 2-legged and 1-legged vertical jump
-improve my shot and handles
-get fitter

i weigh 62-64KG,and am about 178-182cm tall

currently i am -11%bodyfat

Aight guys heres wot ma scheduale looks like:

Monday-(basketball)
Tuesday-GMV?
Wednesday-GVT upper body+custom abs program
Thursday-(basketball)
Friday-GMV?
saturday-GVT upper body+custom abs program
Sunday-(basketball)GMV?

Later on i may b adding vjb novice weights,when i join the gym in march i will def add it to the scheduale,but until then imma c how this one works out.

bracketed bball means either pickup games,practice,individual practice,one on one and/or games.

and GVT stands for german volume training.google search it or check it out on bodybuilding.com if u like.

other things i may add to it may be boxing workouts,depending on how things go.

any suggestions will b appreciated

anywayz ill b posting regulaly so keep an eye out

[redsoxfan15]

hey yea how is it going with gvt. are you still doing 10 sets of 4 or 10 sets of 10.

[ryano3]

Originally Posted by redsoxfan15

hey yea how is it going with gvt. are you still doing 10 sets of 4 or 10 sets of 10.

im doing 10 sets of 4 atm.
ive only done one workout so far(last saturday)and since then im still sore!
i learned i got major muscle imbalances,my right side is a lot stronger,but for some reason my left side has more muscle mass and is way more developed!
im skipping todays workout,coz i dont think il be able 2 go thro wif it.

[redsoxfan15]

ok, just continue the same schedule after your no longersore.

[ryano3]

Ok today i did my GVT workout for my chest/back

i wasnt meant 2 do it today,but i felt fresh and i had 2 make up for missing my schedualed trainig session the previous day.I should b able 2 do my saturday workout anyway,but i can move it up to sunday if need be.

It took me 4-5 whole days of rest+ stretching to fully recover my bicep/forearm and left lat! after a gruelling gym session last sat

btw i see somewhat of a difference in my bicep size and formation already!
hopefully this gvt will work wonders!

as usual i had trouble wif the bent over rows.i prefer using dumbells,as it allows more freedom of movement than the barbell.

It just feels like a yucky excersice for me.but in time hopefully i should get used to it.maybe its just tat im new to it,but its hard to control the tempo and i feel it 50/50 in my arms as i do the back.Maybe its meant 2 b like tat.

Anyways wif gmv,its been so hot recently its like impossible to go outside until after 5.and it keeps gettin better,for the rest of the week and the week after its gonna b ~40 degrees
so i have 2 choices,either drive around 4 ages and find a rec center and pay to use it and go there in public and do my plyo's like a sped in front of ppl or wait until its around 4-5(its still very hot then but at least bearable)and do it then at the local park,still infront of ppl,but at least its free and closer+its got more space.
i am really variable wif gmv,as long as i get 3 sessions in a week,im fine.(its actually 2 but i think 3 wont hurt )

btw sox u got those foot+instant vert excersices stuff u can do as extras to get a few more inches wif vert training?coz tat would b real helpfull now.and im thinking od doing get up the one legged version

[redsoxfan15]

it will bwe in my new ebook, itshalf done and will be released when the magazine comes out.

[CurtiS]

your scared of doing plyos in public? LOL, broooo you shouldent even care what ne1 thinks. i used to do plyos on the street at my old house, now im doing it in the roof carpark at the shopping centre. you really think it matters who sees you or where you doin it!!!, ryano bro, here a quick tip. if ppl are watching you, it usually makes u perform better since your in front of an audience and your trying to impress. I used to have this thing where id try hard dunks that i had trouble with only when cars went by on my street, and guess what i nailed them everytime and jumped higher. same goes for the first time when i dunked, a group of 10-15 asian ppl were on the other side of the court watching. Honestly man use it to your advantage

gl with the program i hope its workin out so far.

[ryano3]

Originally Posted by CurtiS

your scared of doing plyos in public? LOL, broooo you shouldent even care what ne1 thinks. i used to do plyos on the street at my old house, now im doing it in the roof carpark at the shopping centre. you really think it matters who sees you or where you doin it!!!, ryano bro, here a quick tip. if ppl are watching you, it usually makes u perform better since your in front of an audience and your trying to impress. I used to have this thing where id try hard dunks that i had trouble with only when cars went by on my street, and guess what i nailed them everytime and jumped higher. same goes for the first time when i dunked, a group of 10-15 asian ppl were on the other side of the court watching. Honestly man use it to your advantage

gl with the program i hope its workin out so far.

well i guesss i gotta get used 2 it,i wish i had the same mental edge as u,obviously u look at it differently.

but Your attempting dunks,tats aight,im jumping around like a total sped with no purpose(well tats wot it looks like).But i guess its all 4 a greater purpose ,ill think of the results/outcomes and wot ill get out of it.

anyways ill try think of it the way u do

will post up later tonight when i get bak

[ryano3]

well i did my first gmv workout today

man it woz easy,its like a walk in the park compared to vjb plyo's,at the end i felt as if i could do the program again another 3times!

ima check out the later stages of the program and c how the other phases look like to get an idea of wots down the road...

i may opt for vjb plyos instead,but ill c how gmv goes 4 now.

there wasnt much ppl in sight,but for some reason i reali didnt care,ithink somhow curti's philosophy got to my head and i woz willing to get on wif it anyway.
besides the relative ease of the program and a lot of nuts on the ground which i luckily didnt stumble over it went all gud

will b posting up tomrow on a recap of my 2nd gvt session

[ryano3]

had a great gym session 2day

i noe ma body's gonna b real sore tomorow....

as usual the chin ups were real tough,but i got some balance ova the excersice this time,last session i felt as if my right arm woz doin all the work... still workin on range of motion and form but its pretty gud as it is(i got a trainer 2 assess me)

btw redsox my excersice tempo is 4-0-2-0

coz tats wot it says on bodybuilding.com 4 german volume training.