5 Circuits
10 Reps
One Arm Shoulder DB Press
45lbs
One Arm DB Row
75lbs
Single leg DL
pair 22.5s
Lunges
pair 25s
I’ve really been draggin’ ass this week, just tired as hell for some reason must be all this gray weather
2 Days left, then its back to adding muscles to my frame… which I am pretty positive is happening in the cut phases as well… I hate to say I’m a beginner… but I’m making some pretty decent gains… and overall my weight isn’t changing greatly… wow, body comp changes for real.
Hey man, I am thinking of buying Waterbury’s 10/10 transformation also. Before I buy it, I have a couple questions which I would greatly appreciate if you could answer.
How many weeks is the workout?
How many days a week is it?
The reason I am asking is because I only have 4 days max to go to the gym, and if this requires more than there is no point in being buying the book.
Thanks.
We need pictures 
[quote]Fluid wrote:
Hey man, I am thinking of buying Waterbury’s 10/10 transformation also. Before I buy it, I have a couple questions which I would greatly appreciate if you could answer.
How many weeks is the workout?
How many days a week is it?
The reason I am asking is because I only have 4 days max to go to the gym, and if this requires more than there is no point in being buying the book.
Thanks.[/quote]
The workout is 12 weeks, and I would suggest you look for something else, the two muscle gaining phases are more than 4 days, not in a row, but you really can’t mess around with the timing on them… I mean you could but then it would certainly take you more than 12 weeks to complete the program.
Not to mention the rest days and strategy is all put in place to allow muscle repair and proper recovery, you start messing with it, you might as well do something totally different.
So yea… sorry bud
[quote]dday wrote:
We need pictures ;)[/quote]
Oh you’ll get your friggin’ pictures…
They are coming this sunday…
Side note: Unilateral training, wow someone said welcome to a whole new world of soreness… I agree.
I still hold to teh statement that this program is the first I’ve ever done that has had me sore at all… It’s great…
Bicycle Sprints today
22 mins 1:1 ratio 30s at level 10 80-90rpm, 30s at level 15 105-120rpm
7.82 Mi
~21 MPH pace
from initial 20min was 6.41 Mi ~19MPH pace
at 20min mark this time I was at 7.09Mi, so thats great…
at least I’m improving in some way, and thats all I can really ask for from any program… I feel stronger too…
Maybe, I’m just a lot -fatter- than I thought and this program would need 1-2 more cycles to get me to where I really would like to be…
That ain’t happening lol
CF for a while and a final push with a v-diet should get me there by Apr 1, and that’s no Joke… haha.
[quote]Blazin wrote:
dday wrote:
We need pictures
Oh you’ll get your friggin’ pictures…
They are coming this sunday…
Side note: Unilateral training, wow someone said welcome to a whole new world of soreness… I agree.
I still hold to teh statement that this program is the first I’ve ever done that has had me sore at all… It’s great…
[/quote]
NICE!
End of Phase I/Start of Phase II:
[photo]17776[/photo][photo]17777[/photo][photo]17778[/photo]
End of Phase III/Start of Phase IV:
[photo]18787[/photo][photo]18789[/photo][photo]18788[/photo]
Phase IV started today…
What can I say besides its a chore to eat this much…
Got another comment today in the gym from an older guy:
Old guy: “You lose a lot of weight?”
Blazin: “Yeh, like 50lbs”
OG: “You watching what you eat or just weights?”
Blazin: “Both, been in the gym a lot but have my diet in place too”
OG: “That’s the best way to do it, I come here a lot and I mean you’ve toned up so much… thats great, good work.”
2nd one in a month? Is it 10/10 or is it people finally growing sacks to tell me these things…
Whatever… I’m pleased.
Training:
5 Circuits
A1: DB Romanian Deads
4 @ pair 65lbs
A2: Dips
4 @ BW + 20
B1: Chinups
4 @ BW
B2: Front Squats
4 @ 185
Wanted to start out a little bit lighter than I finished up in Phase II, as the circuit/rep count was a bit different but resulted in a little more volume…
Thoughts on that tactic:
DB RDL: Go 75lbs, I may end up switching these over to regular RDL as 150lbs may still be too light and 75lbs DBs are the max.
Dips: Just about perfect, I’ll keep adding weight as I progress…
Chinups: These suck, I made it through them at BW, but I dunno about adding weight, when I am cranking them out I’ll add some weight.
Front Squats: Just about perfect, put some real effort into getting that last circuit completed, I’ll definitely add weight.
I’m hoping a lot of these “feel right” and “could add more” things just are a result of my body not being used to the heavy lifting as I’m coming off the cut phase, and I’ll be doing chins/pullups with added weight and really busting my ass on these lower rep days.
Time for some 85% cocoa…
Damn man! Those pictures show some serious change, excellent work, I can really tell how much ass you been busting! Great job, seriously, you’ve surpassed me by a lot in the looks category for sure. Time to put on that muscle…hells yea.
So I’ve definitely gotten stronger…
I proved it today.
Phase II I did:
3 Circuits
16 reps
Goodmornings
95lbs
Pushups
BW
Step ups
pair 45lb plates
Seated palms up row
150lbs
and today…
3 circuits
18reps
Seated palms up row
160lbs
Step ups
pair 45lb plates
Pushups
BW
Goodmornings
95lbs
So weight/rep increase on rows and 2 additional reps on all those other exercises… that’s fun.
I’m sore as fuck.
This excites me.
You on vacation? Whats been going on? My laziness didn’t rub off on you did it?
Haha nope, I’m still pushing… just holding off on posting the lifts… I don’t want this to allow someone to steal the program.
I baselined my bench on the smith machine though, because the only bench work I’ve done in the past 2 months was single arm DB…
I knocked out 225… thats a PR.
Sure itw as on the smith machine, but still I was never even close in the past…
I performed all of my workouts with 225 lbs, ie BW or 225 which felt like an accomplishment in itself…
I’ll be honest I can’t wait for this program to finish up… not that its too difficult, just that I’m getting bored with it…
As I come full circle to the end of 1 full year of beat your fucking ass hardcore training… what can I say?
I can say I did it, I can say I beat my ass, I got into the best shape of my life…
However…
I am not finished. I am going to be working just as hard as I transition into the first year of the rest of my newly developed life.
I am constantly surrounded by those who are looking to lose weight, gain muscle, compete, etc. but I find the true issue is not identifying goals… but drive, determination, and will-power.
Sure, who doesn’t like to get fucked up and hit on girls that need a couple drinks to look just right?
Who doesn’t like sitting on their ass playing Gears of War 2 for 6 hours straight?
The question is, who is willing to settle for average or piss poor results because they wanted to up their gamer score, watch Superbad for the 50th time, or eat a “Family Size” bag of Dorito’s as a mid-day ‘snack’.
I have always been the fat kid, I always thought it was too hard, too much work, and never going to happen for me… I was convinced that if the people around me who were training never seemed to get noticeably bigger or stronger how was the fat kid going to lose any weight?
Now that I’m deep into my journey I see that it really isn’t difficult if you have the drive to achieve your goals and are serious about changing your life, not just your body.
My pictures have been up in a number of logs, but when I went back to the start to find a picture comparison for my personal log, I was fucking shocked.
I knew I had lost weight and gained some strength… but I never expected a before and after like this…
[photo]18961[/photo]
Putting the picutres side by side really shows the magnitude of my power over self… and the fortitude I’ve had to take charge of my life.
Here’s to not being a whiny bitch, here’s to achieving the possible, here’s to 2009.
PS: Fuck you if it’s too early for you to be reading a Last Look on 2008
Wow! Congratulations, man!
So this whole transformation took you 12 weeks, the duration of the 10/10 program?
You did not modify anything - diet, exercise wise - did you?
Great work. Very impressed.
[quote]PonceDeLeon wrote:
Wow! Congratulations, man!
So this whole transformation took you 12 weeks, the duration of the 10/10 program?
You did not modify anything - diet, exercise wise - did you?
Great work. Very impressed.[/quote]
The whole transformation took me a year, the most recent program has been this 10/10…
I followed the diet like so:
Food 100%
Supplements 75-80%
I ate the food as described in the program, but some of the supplements or recommended items got left out.
The exercises were/are 100% spot on… I’ve got this week and part of next to finish the program…
I definitely recommend it to anyone looking to change things up.
The biggest piece of advice I can give is to make sure you don’t stay on a program for too long… especially if you are stalling out…
I started my transformation with something like 20 weeks of this rotational program, I saw progress, when i started getting bored and started stalling, I switched it up.
After this 10/10 is over I’ll be changing my routine once again in the chase for the physique I think fits me well.
What can I say, you have done a remarkable job, it’s truly been fun watching you go so far. Those side by side pictures really show what a guy can accomplish when he puts his mind to it.
I can’t wait to follow the next phase of your journey.
Thanks a lot man, I’ve been trying to figure out how I’m going to structure my log for the next phase of my journey, I am pretty much sold on crossfit.
Why? I’m not looking to be stellar in one area. I am looking to be in great shape and look the part.
I think CF gets a lot of shit from the pure strength guys, and I agree, I’d never use it as a strength program… but i’m not going for that, after all when will I really ever need to bench press a tree off my chest, or dead lift a mini cooper?
So what I’ve decided is to go all out… Food, Pictures, Measurements, and Routine listings.
This will take some dedication to post that often and update my log that frequently; however, I want to be an inspiration, I want someone to click on my log, see where I started, see where I am presently, and track my progress over time… I know there were plenty of times I looked all over for those kinds of things and I always found they were not very detailed, bland, or had massive gaps between posts…
If I fall down and fail horribly, lesson learned, I’ll leave it in the dust and try something different…
Hopefully this time next year my posts will be in regards to how to better myself in a specific sport or hobby, oh and people besides DDay will comment
Well this week looks like hell…
Gotta hit the gym 5x this week to account for the misses this Thanksgiving…
Fun stuff…
I’m kind of glad I had the break, it definitely gave me a chance to rest and repair my body… this High Frequency Training is a beast.
I’m interested in following you through your cross fit journey. CF seems like an excellent way to cut down and remain active for older guys like me. It also sounds like fun. My goals are to be big and strong but not carry around a ton of extra fat, there will likely be a CF portion in my training depending on how you end up liking it.
Keep it.
If it makes you feel better I can create another account and post in your threads so it’s not just the two of us 