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

[EatMoar]

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 )

 

[EatMoar]

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

 

[EatMoar]

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.

 

[EatMoar]

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 )

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 .

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.

 

[EatMoar]

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

 

[EatMoar]

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

 

[EatMoar]

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.