T Nation

The Dude's 10x3 FFL Log

Yup, I’m changing gears. Jumped off the Rippetoe train and onto some fat loss courtesy of Chad Waterbury.

I enjoyed sharing my Rippetoe log so much that I decided to share this one as well.

My ‘before’ pictures can be found at the end of my Rippetoe log.
http://www.T-Nation.com/tmagnum/readTopic.do?id=1893072

Starting height - 5’11"
Starting weight - 244 lbs
Daily caloric intake - 2200 cals

I’m aiming for a 40% fat,20% carb,40% protein breakdown. Why? I’m really not sure. It just makes sense to me. I know I won’t be able to get my bodyweight in protein everyday, but I’m going to try. I plan on having a refeed once a week. Still not sure what day though.

The hiccup in this is that my family (and I) will be vacationing in Florida next week. I’ll have to rely on jump roping, jogging, and bodyweight exercises until I get back.

Let the fun begin!

Today’s Workout

decline bench - 10x3x225

front squat - 10x3x255

deadlift - 10x3x275

chin-ups - 10x3xbw

bike interval - 10 minutes (not yet)

bw = 244

Wow. I have mucho respecto for anyone that completes this day. Very taxing. My lower back was spent after the front squats. I mustered up enough energy to get through the deadlifts. Chins were actually not that difficult. I may have to add weight next time. Bench press was probably spot on weight wise. The only thing I don’t like is that the bench really isn’t designed for decline. The back goes down, but there is no foot holder that I have used in the past. The decline is also no more than 15 degrees (Fahrenheit, because I live in America). That was a joke. Very bad joke.

I have tomorrow off. Then on Wednesday 10 minutes of grueling jump roping. My calves are still sore from doing them Saturday.

Good luck dude. I’ll be following your log to check your results–I’m thinking about doing this before the summer time comes.

Good luck man, hopefully this will be as successful as your rippetoes log!

[quote]bmitch wrote:
Good luck man, hopefully this will be as successful as your rippetoes log![/quote]

x2

You made crazy progress orippetoe’s don’t let this be any different.

:stuck_out_tongue: The world is watching …

or at least you guys.

I’m never one to disappoint, myself that is.

Cool, the dude.

I’m watching.

Yesterday’s workout … delayed for about a week.

I ended up staying late after work, until 1:30 this morning working on a firewall problem. Email goes not, but not in.

Leaving for Florida tomorrow morning. I think I’m going to end up doing a lot of bodyweight exercises and maybe the Litvinov (Dan John) workout with a 40 lb dumbbell. We shall see. When I get back the 10x3 will be continued.

I’ll keep everyone posted.

Look forward to watching your progress thru this thread. Have fun in Florida.

Here I am at Indian Rocks Beach, Florida. The weather was/is great. Yesterday was 87 and windy. Subsequently the wife and I got quite burned. Evidently SPF 8 is not enough. Kids had on 50 and were fine. I’d like to think its a good base …

Tuesday I did a Litvinov workout as planned. You can get quite the workout with a dumbbell, especially a 40 lb dumbbell.

clean and press, 30 reps each arm, then “ran” about 400 yards

goblet squat, 30 reps, then “ran” about 200 yards

dumbbell swings, 30 reps, then walked 200 yards

goblet squat, 30 reps, then walked 300 yards, jogged 100 yards

This was a difficult workout. Really showed how poor my cardio has become. I should have kept the reps down to 15, and the jogging down to 200 lbs to be able to complete multiple rounds.

The hotel we’re staying at tonight has an “exercise room”. Fully equipped with rowing machine, treadmill, and elliptical.

I’m not sure how much I weigh at this point. I know I have not been eating a lot. Probably a bit too far under calories. We shall see.


the kids at Indian Rocks beach

the kids and their “fit” dad

Thats a large good looking crew there Dude’s.

[quote]TheDudeAbides wrote:
Here I am at Indian Rocks Beach, Florida. The weather was/is great. Yesterday was 87 and windy. Subsequently the wife and I got quite burned. Evidently SPF 8 is not enough. Kids had on 50 and were fine. I’d like to think its a good base …[/quote]

Excellent delivery of the blatant gloat! Can’t wait to say welcome back to Michigan.

dude you have 3 kids

im jealous

[quote]CthruPants wrote:
Excellent delivery of the blatant gloat! Can’t wait to say welcome back to Michigan.[/quote]

Awwww I’m sorry. I think it’s cold and snowing there, correct? :stuck_out_tongue_winking_eye:

[quote]lordstorm88 wrote:
dude you have 3 kids

im jealous[/quote]

Well thanks. Each one has now gotten sick over this last week. I love vacation.

I always tell people they haven’t lived until they have 3 kids. Once they out number you is when the fun starts. My 3 are teenagers. Dude, your looking good in your beach picture.

I never go south in the winter because I know I have to go home again. Let us know what it’s like when you get home.

Stu

[quote]TheDudeAbides wrote:
CthruPants wrote:
Excellent delivery of the blatant gloat! Can’t wait to say welcome back to Michigan.

Awwww I’m sorry. I think it’s cold and snowing there, correct? ;P[/quote]

Yes sir.