Hi Guys,
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!
Diet:
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.
Goal:
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Have waist my waist measured over belly buttom to be 34 and weight around 175ish.
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Increase my capacity to handle high volume workouts, gain strength (as 1+ year of not training has really made me a weakling)
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Share my experience of 10 x 10 with everyone here.
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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:
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If I eat excessive calories (2,500 or more) I can weight easily fat and muscle.
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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.
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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!