Ok...so after my mysterious disappearance due to illness/moving/labor day trip to Colorado I'm restarting GVT. While I was home I got tested and I am apparently 12.2% body fat, 6% visceral body fat, 44.5% skeletal muscle. Not sure about the accuracy of such measurements, but its the relative that counts, so we'll see...
Here's my new GVT:
Day 1 Chest/Back A)
Flat BP supersetted with Barbell Rows 10 sets each, 90 sec between sets.
Weighted Pullups supersetted with Military Press 3 sets each, 90 sec between sets.
Day 2 Legs A)
Squats supersetted with Leg Presses with legs close together, 10 sets, 90 sec btwn.
GM supersetted w/ rack pull, 3 sets, 90 sec btwn
Day 3) Off
Day 4 Arms/Shoulders A)
Weighted Dips supersetted with barbell curls, 10 sets, 90 sec btwn.
Rear delt flies supersetted with cable curls, 3 sets, 90 sec btwn.
Day 5) Off
Day 6 Chest/Back B)
Incline BP supersetted w/ Kroc Row, 10 sets, 90 sec btwn.
Incline DB fly supersetted w/ pullover 3 sets, 90 sec btwn.
Day 7 Legs B)
Deadlift supersetted w/ barbell lunge 10 sets, 90 sec btwn.
Split squat supersetted w/ leg extension 3 sets, 90 sec btwn.
Day 8 off)
Day 9 Arms/Shoulders B)
Skullcrushers + light CGBP supersetted with Incline hammer curls, 10 sets, 90 sec btwn.
Chinups supersetted 6 sets 90 sec btwn.
Looking at this I think I might have to play with the off days a bit to get sufficient rest, but this is the plan. Once again, I'll do 5 repeats of this 10 day cycle, incrementing weights and decrementing reps each time. I also wanted to add a 4th conditioning workout, but I havent quite decided how that's going to fit.
Tuesday, September 8, 2009
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Those are some pretty precise measurements... I didn't quite catch how you were tested, though. It sounded like some sort of biometric impedance(?), but those don't test for skeletal muscle or distinguish between visceral and subcutaneous fat.
ReplyDeletePlus, I hate planning around 10-day cycles. It makes each week too different.