Personally I dont like to do that much volume, anything 10x10 to me is overkill. I know thats the GVT stuff, but I never liked it. For me there is nothing like a 5x5 with planned progression, and cardio on off days. But thats just me, and thats what my body responds to. Now when I start to stall, I will drop to a 3x3, and increase intensity if possible. And i've never had a problem putting on size or strength doing this, but again, thats me.

I know there are a lot of templates for things like this, but if you dont like them, then you can always switch up the movements, or improvise. We seem to be similar in a lot of ways, we are both fairly big guys, and your very strong already, so perhaps putting on size isnt really a factor for you, but if you want to roof a feather, strength definately is.

You had made a comment about volume and exertion headaches, I dont see why you would do such high volume if that is the case. I can understand doing more volume if you intend to use wieghts like cardio (like circuit training or something), and keeping your heart rate up while lifting, but I wouldnt expect to see any type of real strength gains doing that.

BTW, the diet looks very clean, just make sure your getting enough protien for a guy your size, and I would look at the harris-elliot BMR to make sure your in the right range. Oh and make sure you get in atleast one or two good cheat meals per week.

well before i even knew what a gvt workout was i did 10x10 squats and i it helped me progress on bigger weights. i can lift big weight on the squat but im not lifting it with the intensity i want, and my form tends to slip.

when that happened before i did the 10x10 squats and it helped me get that pop back and my form became better. i wont stay on it for long. i am gonna stick to it for a few weeks and then i will switch it up. once i am done with this i probably wont go back to that type of work out for a long time, and the only reason i would do it again is to switch it up.

and the headaches would come from that or a 5x5. so its just a matter of me watching what triggers them so i wont hinder my workout.

it didnt really happen yesterday. felt a little something but it wasnt nothing that would hinder my workout at all.

oh and im trying to get enough protein in my system lol. it is super hard though. right now it is 4 oclock. and i got 4 meal so far and im gonna get ready to off a can of tuna real quick. when i get home and settle down ill post up what i ate today. im gonan save those cheat meals for the weekends. or whenever my grandmom cooks something that i cant resist lol

I didnt realize that you were going to do this for a short period, and then switch up. That makes more sense I guess, I dont know that keeping your volume that high for extended periods would help your gains, to me it would lead to overtraining quickly.

As for the diet, I know its hard, I'm going through the same thing right now. I'm roughly 250lbs, and trying to trim up, but I still need 325g of Pro a day if not more. I feel full all day, and thats contrary to how you "should feel" when your cutting.

either way, ride it out, and do what you feel is helping your goals the most. Then when you stall, switch it up.

damn you getting 325. i think im gonna have to do the protein shake twice a day then. because i know that feeling full thing. it gets better in due time once you get used to it though. well im off to the gym. ill holla in a few hours

TUESDAY-CHEST,TRI,BACK

my chest was still really sore from the pushups on sunday, and my legs feel super weak from yesterday....but you know what it is...........pain is weakness leaving the body.

tried some pull ups but my body was sore so i only got to 6. 2 sets of 2 and 2 1 rep sets.........im tryin

ab wheel- 3x12
captains chair-3x15
bench press-5x5..........my chest was real sore when i started so i started with 315 and i felt like i could to more so i boosted the last 2 sets to 335
inclines- 3x8 @225
bent over barbell rows- 3x10 @ 145
overhead dumbell press- 3x12 @ 70lb dumbells. i felt like i could have done more but i didnt want to overwork myself just yet i will do more next week if i can do some good sets of the military press thursday
shrugs- 3x10 @80lb dumbells. i keep it at 80 so i can get the full shrug on every single rep and not just swing weight in my hands.
face pulls-3x15
tri pulldowns- 3x15
jumped rope and ran a few laps around the basketball court


i did my wrist rolling tonight when i got home, and i did 2x15 front and back on the neck harness

DIET

i just about ate the same things as i did yesterday. its just this time i wasnt able to drink that protein shake after the workout so i will drink it before i go to sleep. when i get a chance to go to the store i will get mor efruits and vegetables and i wil try to get enough food so i can eat a little more. i am eating no less than 4 times a day but it is just about always 5. i will try to get it to 6.


summary

i was mad sore, but it is what it is. i will just try not overdo it with the cardio just yet until my body is fully ready for it. im weening myself on it though. i will kick it up week by week.

like i said before. any suggestions let me know im receptive to everything

Sounds good. I'm glad to see that you're being sensible about it and getting back into things at a good pace. No need to overdo it at the start. You have more self control than I do...although I bet being sore helped to keep you from overdoing it. :)

You should definatly be hitting 6 meals a day. The body can only absorb so much protein at once so if you try to stuff it all in during 4 meals you might end up passing some of it through. A big guy like you needs a ridiculous amount of protein. 300+ would be great.

nope ross. being sore actually didnt stop me. just understanding doing extra doesnt always put you ahead. do i feel like there were more things to do............of course. but i know just ripping down my muscle again and again without giving any time to recover is pointless. lol im sore but my stupid self has done much worst.

anw iw i know i need to get some more protein in. im working on it right now. i just woke up and ate a can of tuna and i gonna be doign everything possible to squezze more meals in

hahah i think I said I'm suppose to be getting in 325g, most days i get around 280g or so.

your a pretty strong dude MF, keep up the good work.