10X3 Waterbury fat loss log

[ichbinba]

Link

The Program

Day 1

Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.

Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes

Day 2

Rope Jumping
Duration: 10 minutes

Day 3: Off

Day 4

Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM

Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
Duration: 10 minutes

Day 5: Off

Day 6:

Rope Jumping
Duration: 11 minutes

Day 7: Off

Day 8:

Repeat Cycle
Perform this program for 4 weeks.


Progression

Day 1

Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.

Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.

Day 2

Rope Jumping — Increase the duration by 60 seconds.

Day 4

Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.

Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.

Day 6

Rope Jumping — Increase the duration by 60 seconds.

[ichbinba]

just a copy and paste job from training section for now. from now on I'll keep better records and give a complete log!

I tried the first day... well actually the started with the scond (squatting) workout last night... maybe I used too much weight, because although easier than you average rep scheme, that last 1-2 sets were hard.

Squats: 10RM load= 190: last 2 sets hard, but I was always making sure to get my ass damn near to the floor...

Bent over rows: 10RM load=140: seemed easier than the squats, but last set was a bit hard to get a really tight scapular squeeze.

(dumbell)Romainian DL: 10RM load: 2 80lb DB: Easiest of them all, but quads were a little weak and twitchy from the squats so had to focus on slight knee bend

dumbell stading milt. press: 10 RM load: 40lb DBs
Last 2 sets were a little shaky.. traps started to tire. But all in all not bad.

Conclusion: I felt tired.. I was very sweaty, and I did my intervals reluctantly.. I did notice that I seemed to have more energy for the intervals than when I did various TT workouts.. A positive plus for this program because sometimes I didn't think I was getting everything out of my intervals during TT due to VERY tired legs.

Today: Legs more tired than sore... we'll see tomorrow. Upper back and shoulders stiff and slightly sore. I'll have to see if it fades or if it's my usual 2nd day inferno.

I'll keep you all posted!

[Terry Monk]

C'mon bro, where are you at? Let's get some updates! Stay with it!!!!!