EatMoar's Fractured Thumb German Volume Training! *10x10 Volume**

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    EatMoar's Fractured Thumb German Volume Training! *10x10 Volume**


    Whats going on guys so I sit here today with a fractured thumb from snowboarding and find myself unable to keep doing my 5/3/1 lifts because the weight on my right hand hurts my thumb way to much. So ive been reading up on GVT training and decided to give it a shot! Im loving the whole idea around same weight, simple compound lifts, slow tempo, and volume reps. So lets begin!

    Diet
    Still lean bulking until march, going to eat 3,000 - 3,200 calories with a 40/40/20 split as usual for my macros.

    Training + Cardio

    This is my split with exercises, all are done 10x10, 45-60 second rest, 2-0-4-0 tempo.

    Chest, Shoulders, Triceps
    BB Bench press
    DB Shoulder Press
    Skull Crushers

    Back and Biceps, Abs
    BB Rows
    Barbell Curls
    Weighted Abs

    Legs

    Squats
    Stiff Leg Deadlifts
    Standing Calf raises

    Cardio will be done 5 minutes high intensity on workout days, abs only on back and bicep days (3 workouts, all weighted) and cardio on off days. Im going to lift with a rest day in between each day with a bit of cardio and some forearms in between.

    This will be ran for 4-5 weeks, then i have another version with different workouts that hit different parts of the major muscle groups to do for another 4-5 weeks. It seems that you shouldnt be switching off with different workouts each week because then you wouldnt be making the right choice in weight so im sticking to this for that time period.

    So thats it, im keeping this very simple. Ive heard great things about volume training and had to give it a shot.


    Day 1 Chest, Triceps, Shoulders

    Did my workout early this morning. Im just peaking about 3,000 calories and plan to have my casein before bed to put me in the 3200 range.

    BB Bench Press
    10x115
    10x115
    10x115
    10x115
    10x115
    10x115
    10x115
    10x115
    9x115
    9x115
    (really underestimated my weight here, hence another reason not to switch off with different workouts each week).

    DB Shoulder Press
    10x35
    10x35
    10x35
    10x35
    9x35
    8x35
    7x35
    7x35
    6x35
    7x35

    (guessed my starting weight perfect here, by that 7th set I WAS DYING! I LOVE IT!)

    Skull Crushers (done with a 15lbs EZ Bar)

    10x35
    10x35
    10x35
    10x35
    10x35
    10x35
    8x35
    9x35
    8x35
    8x35

    All in all I hit 3 major muscle groups with a lot of volume. I under estimated the weight a bit but on the first day it is to be expected. Im looking at upping the weight a bit for next week and hopefully make some good gains using this program. The weight doesnt seem to bother my thumb , i use suicide grip as opposed to a normal grip and it takes a bit of pressure off the thumb area.

    All in all its looking good, will update with my back, biceps, and Abs workout tomorrow!

    (PS: School just started, ill try to keep this as up to date as possible )

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    Ended my day with a huge calorie surplus , I've never been so hungry.
    320g protein
    300g carbs
    100g of fat
    Just about 3400 cals :O

    Eating big to get big
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    Alright Back, Biceps and Abs day. I did my abs with 100 reps total, 5 sets, at 20 reps per set. Only 30 second break in between each set. For the back/biceps lifting i took a 45-60 second break in between sets doing a slow tempo for all my reps.

    Barbell Rows

    95x10
    95x10
    95x10
    95x10
    8x95
    9x95
    7x95
    7x95
    6x95

    Let me say it was a bad idea to add in any pump product to my PWO ...... back pumps really do hurt.

    Barbell Curls (Using a flat mini bar that weighs 15 pounds, same as EZ bar's weight)

    35x10
    35x10
    35x10
    35x10
    35x10
    35x9
    35x8
    35x8
    35x7
    35x7

    Weighted Abs

    Full Ab Machine

    60x20
    60x20
    60x20
    60x20
    60x20

    Obliques

    75x20
    75x20
    75x20
    75x20
    75x20

    All in all i had major pump throughout this workout im loving GVT so far.

    I know i did rep x weight in the first post sorry for switching them around. I did it correctly in this post by doing weight x rep.

    Legs tomorrow and I am for sure not taking any type of pump product on a legs day.... that has bad idea written all over it.

    Over and out.
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    So heres my leg workout from yesterday

    Squats

    135x10
    135x10
    135x10
    135x10
    135x9
    135x9
    135x8
    135x8
    135x8
    135x6 ( couldnt feel my legs on this last set :P )

    Stiff Leg Deadlift (I had to go lighter than normal on these because i thought my lower back was going to implode after squats, turns out i shouldnve ignored the pain and went with higher weight because this weight was straining but not to hard since i got all 10 reps)

    100x10
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10
    100x10

    Calf Raises (done on Leg Press)

    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10
    140x10

    (also underestimated the weight here )

    First week is down. I underestimated the weight on some of the movements but since its the first week thats to be expected. Im not as sore as everyone says you are supposed to be partly because my weight wasnt where I wanted it to be and because ive been eating a huge 400-500 calorie surplus which is helping with recovery.

    My appetite is through the roof as well and new veins pop up every workout and stay. So im getting rid of a little fat while eating more ... not much better than that! Its like alphamine without the alphamine :P.

    So i think what im going to do is run this 3 days on, 1 day rest, 3 days on for the first 2 weeks ( well 1 now) just to get my weights correct so when i hop into the 3rd week i can lift every other day (3-4 days total rest) because ill assume that i would be more sore in that 3rd week when my weight for all my movements is down pat.

    All in all im loving this so much, volume training is actually pretty hard and fun at the same damn time!

    I think on off days im going to add in some shrugs (also 10x10) since they arent really worked in here because I cant do overhead press for shoulders since I dont want to put that much weight on my right hand . So Adding in some shrugs would be a good idea on an off day and maybe adding an upper chest movement on an off day as well itll be like a trap/upper chest day except with 10x10.... thatd be interesting to see. Especially since my chest hates me and doesnt want to grow ... some times.

    Im out.
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    Chest/ Shoulders/ Triceps

    BB Bench Press

    125x10
    125x10
    125x9
    125x8
    125x7
    125x7
    125x7
    125x7
    125x6
    125x6

    DB Shoulder Press

    35x10
    35x10
    35x10
    35x10
    35x10
    35x8
    35x8
    35x8
    35x7
    35x7

    Skull Crushers

    40x10
    40x10
    40x10
    40x8
    40x8
    40x8
    40x7
    40x7
    40x6
    40x6

    Went up in weight here. but im noticing , coming from a 5/3/1, you dont progress in weight that much but more in reps. Id go up in weight , a decent amount, every week on 5/3/1 but only slightly increasing it here if any increase at all. Anyway im still liking it. Most likely a rest day tomorrow but we will see how im feeling.

    Im eating 4,000 kCals per day now. When I started I only ate around 3,000 but i find myself just ravaging food now and im really tired after the gym, just an unthinkable amount of tiredness. I feel like the 12+g of BCAAs and the 4,000 kCals are helping me to a rapid recovery because im not as sore the next day thats for sure. So food is the best supplement ever :P
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    Back/ Biceps

    BB Rows

    100x10
    100x10
    100x10
    100x9
    100x8
    100x6
    100x7
    100x7
    100x6
    100x6

    Rough BB rows, im gonna leave it at this weight for next week my back was dying.

    BB Curls

    35x10
    35x10
    35x10
    35x10
    35x10
    35x10
    35x9
    35x9
    35x8
    35x9

    This im moving up to 40 lbs next week. Still pretty rough, those last sets murder you.

    Abs were the same thing as before I didnt shift around any weight.

    Today is a rest day so going to do some fasted cardio and forearms then tomorrow will be Legs.

    Im out
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    Just got back from the gym did 20 minutes of mixed high and low intensity cardio with unweighted abs.

    Tomorrow is legs and I'm looking forward to tearing those apart.

    This gvt program is grueling I know some programs call for supersets between body parts , I feel like if I like gvt that's my next venture.

    But look today's lunch

    Diets been clean 40/40/20 ratio perfect.
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