I have been lurking around and finally decided to post something.
I am 5 10 - 184lbs(Jan 1 was 188lbs). Around 20-23% BF. 38 inch waist. I would say 90% of the fat is on my stomach area. I have recently recovered from shoulder injury that sidelined me for more than a year. Since November I have been doing a A B push pull split slowly easing back into lifting. Prior to my injury I was cycling 10 x 10 with a 5 x 5 program.
I did the 10 x 10 program with great results. I actually gained a few pounds(went from 175 to 178) and lost 3 inches(36 to 33) from my waist in about 6 weeks. As you can see I need that to happen once again.
My 10 x 10 Workout Plan:
Day 1: Chest/Back
Incline Dumbell 10 x10
Deadlift 10 x 10
Day 2: Shoulders/Arms
Flat Bar High Pulls 10 x 10
Side Laterals 3 x 10
EZ Bar Ticeps 10 x 10
Dumbell Curls 10 x 10
Day 3: Legs/Abs
Squats 10 x 15
Leg Curls 10 x 15
- Ab work (Crunches, reverse crunches, etc)
I will do NEPA walks 3.5 mile per hour for 60 mins on non lifting days. 20 min walk on lifting days.
For shoulders I would have performed Clean and Press or Dumbell Press but I want to ease into doing alot of direct shoulder work.
I will perform 10 x 10 for 1 month then switch the exercises and do another month. After that I will start 5 x 5 program and then keep going back and forward. After that who knows!
I have been under eating for a while now and was eating like crap 50% of the time. But for the last month since Jan 1, I have been slowly easing into a moderate carb diet. Around 100 grams of carbs and 175 grams protein and the rest healthy fats (75% of Fat from Fish, Olive Oil, Flax, Peanut (little bit)).
My calories averaged to about 2,000 per day. I plan on keep my calories at 2,000 for a week or so and then adjust up depending on how I feel. From what i remember 10 x 10 burns alot of calories and made me super hungry.
Have waist my waist measured over belly buttom to be 34 and weight around 175ish.
Increase my capacity to handle high volume workouts, gain strength (as 1+ year of not training has really made me a weakling)
Share my experience of 10 x 10 with everyone here.
Short Term Goals: Incline Bench 155 10 x 10, Deadlift 205 10 x 10 ----hold the comments I am weak. The most I have ever did on Incline Bench was 205 x 5 no spotter and I have completed 225 for 10 on deadlifts. This was more than 2 years ago.
What I have learned about my body:
If I eat excessive calories (2,500 or more) I can weight easily fat and muscle.
I have in the past more than a few times maintained my weight(+/- 5 lbs) and lost fat(measured by a decrease in my waist. I know on this forum we say it can’t happen or whatever but it has for me in the past.
I need to do NEPA in order to lose the extra fat, while still maintain muscle and strength. Did HIIT before on a low calories (2,000) diet and lost muscle, therefore I will only do HIIT in a maintence phase.
Note: I am not a bodybuilder, fitness model, powerlifter, Superman, etc. I just like to workout and like how my body looks and feels when I am in shape. So be easy on me!