Josh Rider's Training Log---10x3 for Fat Loss

[Josh Rider]

Warm ups: Walked to the gym (45 minute walk), 1-2 quick warm up sets per exercise.

Workout:Slightly altered 10x3 for Fat Loss by Chad Waterbury

Link: http://www.t-nation.com/free_online_article
/sports_body_training_performa nce/10_x_3_for_fat_loss

Duration planning to do it: 1 month or a bit longer

Nutrition: Weight Watchers (about 2000-2500 calories daily)
Goal: Go from 252 to 230 pounds by mid-August. By end of May, be down to at least 245 pounds.

Immediate challenges: End of school (first year college) this month = tons of essays, tests, assignments, and projects due the next two weeks and exams in 3 weeks. That's why I chose a 2-day workout to leave me lots of room. If I have time for a 3rd day, it would be for arms and if I have time for a fourth day, I'll do a full body workout with higher reps (8-12).

10x3 Romanian Deadlift
225 pounds
45 seconds rest between sets
- Very easy first 6 sets but then decided to switch grips (I use the one hand over, one hand under grip and switched hands) and since I never used this grip, I found the next 4 sets surprisingly difficult, even with only 225 pounds. Next workout, I'll decrease the rest times to 30 seconds and start with the weaker grip.

10x3 Wide-Grip Lat Pulldown
165 pounds
45 second rest
-Again, fairly easy first 5-6 sets. 7th and 8th sets were difficult but I got out the reps with no real cheating. 9th/10th I couldn't even get all three reps cleanly so I used a minimal amount of cheating on the third rep and did very slow negatives. I decided to throw in a 10 rep "burn-out" set with 120 pounds right after my last set of 10x3. Next week, I'll decrease rest times to 30 seconds and see how that goes.

10x3 Front Squat
135 pounds
30 seconds rest
-This time, oddly my middle sets were harder than my first few and last few. I started with 165 pounds originally and 45 seconds however after a 2 sets I was too tired so lowered the load along with the rest. Overall, it was the easiest exercise of the day because of my de-loading. I'm still unsure of my progression for next week on this.

10x3 Flat DB Press
2x 80 pound DBs = 160 pounds
45 seconds rest
-Again, I was surprised how easy three rep sets were with this weight and with full ROM. However, at about the 7th set, the 3rd reps started to become difficult and I started to have to grind them out however, I maintained good ROM throughout all the sets (at first a few inches below parralel while on the last set like an inch below) and did not really cheat. Next week, decreasing rest to 30 seconds as Chad recommends.

3x10 face pulls
90 pounds
1 minute rest
- Just some remedial work at the ending of my workout for my shoulder, posture, etc.

Cooldown: None, unless you could walking 3 minutes to the Subway across the street 20 minutes after my workout.

PWO Nutrition:
Right after working out: 1 cup skim milk, 1 scoop strawberry whey isolate (25-30g protein), half a banana.
=240 calories---> 34g protein, 26 g carbohydrate

Afterthoughts: Great workout! Challenging however I'm not deadly exhausted afterward. I unfortunately didn't do the ten minutes of HIIT that is recommended right after the workout but I walked for 45 minutes prior, which probably makes up for it.

Next workout (probably on Wens):
10x3 Back Squat
10x3 Bent Over Barbell Row (may change to DB or Seated)
10x3 Sumo Deadlift
10x3 Standing DB Overhead Presses