Great detail in this log
Best of luck!
1 Like
Thank you! My goal is to share every notable thing I can about this routine/supplement protocol. If it goes well, I can firmly give a glowing recommendation to the ebook! I certainly hope it does, because I’m enjoying it so far and I would love to build some more muscle!
I couldn’t agree more! LOL Madness it is with squats! Do you manage 80% of your 10 rep max on squats? I wouldn’t be so sure I could. I always went for rather heavy leg presses on the 30-10-30 (and yes, almost forgot, have an old lower back injury preventing heavy squats). That being said I did Johnston Zones in halves three sets yesterday - it certainly shut me up. But that’s a story for another thread. Dangerous Dave is raising hell here!
1 Like
80% I am kind of doubting considering how hard the other exercises have been. I think I may have to just try with one plate on either side for 135. I think much more than that and I may reach failure and collapse to the floor haha! This will certainly be a challenge I’m excited to take head on!
I also now want to try it. Because I’m stupid and I like shiny things.
I may try in the morning and report back.
Edit: front squat or back squat?
2 Likes
Now, that’s the spirit! Back squats is preferable, but if you have a death wish you may try up front! LOL Best of luck!
1 Like
I’m doing back squat, but I may try it on front squat eventually!
2 Likes
Hold my beer?
2 Likes
That’s definitely a challenge! lol
1 Like
Well I got to today’s workout kind of late MLB the Show came out today and I was playing it all day long. Felt really flat today. Looking extremely lean, perhaps even more so than when I did my “before” weigh in on Sunday. I’ll need to weigh tomorrow to make sure my weight isn’t going down. If it is, I’ll have to up my calories more. Tonight’s workout was super brutal but it felt great. Answered the call on those 30-10-30 squats and they were as brutally tough as advertised especially with that ass to grass depth. My cardio was really being pushed in this workout, I was breathing so extremely heavy by the end, I’m sure the squats heavily contributed to that. Hopefully I’m nice and full and ready to go Monday morning!
Tonight’s workout:
Leg Curl 120 30-10-30 (need to lower weight)
Squat 135 30-10-30
Bench 115 30-10-30
Bent-Over barbell rows 95 30-10-30
Overhead Press 65 30-10-30
Barbell Curl 65 30-10-30
I’ve really got the weights down now (except leg Curl, but it was my first time with that exercise). So going forward, these workouts should be smooth as butter. Going to celebrate Jackie Robinson day tonight with some Busch Light and some Nathan’s Bun Length Skinless Franks!
5 Likes
Solid work @davemccright my man and an equally solid log title.
Stacking up!!
1 Like
Haha thank you! Everyone has such great Log names I had to try to keep up!
1 Like
Well this morning’s weigh has me at 174, so I have gained 5 pounds since Sunday. Considering I’m up in weight and still so lean, I’m going to take that as a sign to keep my calories about where they are with maybe about an increase of 100-300 per day this week. My muscles did look more full this morning than usual, so I would say everything is going according to plan!
2 Likes
Definitely did not feel like getting up early this morning, but super happy I did because my workout ruled and I wasn’t late for work. Today’s workout felt like the kind of workout you dream of, everything went so smooth and seamlessly and it felt amazing. The weights are now dialed in perfectly and my conditioning is finally catching up, and it didn’t hold me back on any exercise.
Today’s workout (Metabolic Challenge 4)
Leg emphasis
Leg Extension 180x30-10-30
Leg Curl 105x30-10-30
Bench Press 115x30-10-30
Bent over barbell row 95x30-10-30
Barbell overhead Press 65x30-10-30
Barbell Curl 65x30-10-30
Nautilus Leg Press “16”x30-10-30
Every exercise felt perfect and I had such an awesome pump by the end, all while still lowering my rest between exercises to sub 25 seconds on all of them, as low as about 5 seconds rest on some. Friday’s workout really felt great, but I ended up getting a migraine that night and had to try to sleep it off. Had great softball bp on Saturday as well. Definitely getting stronger and seeing the ball better, the ball seemed to be flying off my bat! Anyway, this was a great workout to kick off the week, hope everyone had a great weekend!
3 Likes
Rest day today and I’ve just been sitting around daydreaming about how great yesterday’s workout was. I really hope tomorrow will be even better. A note on recovery, the overall stress management and supplements I’ve been using (Plazma and Mag-10) as well as the caloric surplus have had me recovering amazingly between workouts. I’ve been sleeping deep, waking up with full looking muscles, and just been generally excited to train. Anything novel and New is exciting to me, but my recovery has really been top notch! It really feels like right place, right time with this routine. Hope everybody is loving what they’re doing right now!
1 Like
I’m gonna follow this. As @dagill2 mentioned there may be some blind spots some of us have; I for one have a hard time believing you can drive growth in 10 minutes 3x/wk, but if you get results I’m game to try too. You and I are the same height and weight, so we’d make a good pair for comparison.
I might try that 30-10-30 front squat tomorrow morning too; what weight did you use dagill?
I’m thinking 135lb…
2 Likes
I’m glad to have you following along! I definitely hope to build some quality tissue! All is well so far! And I sure hope the Log is informative and entertaining as well!
1 Like
I used 60kg, which is 135lbs near as damnit. For reference, earlier in that week I’d set a near maximal front squat PR under similar conditions of 110kg (~245lbs).
My 2c, from my very limited use of 30-10-30 is to try and have something to help you time the 30s. Also, if possible, have catcher bars to give you the mental security to push harder. Lastly: I did the front squat set as a challenge rather than as an experiment in productive training. To give 30-10-30 a fair go, I think machine based movements are a better starting place. I did one effort (am I using that right?) on my favourite decline press machine yesterday to round out Bench Day and that seems like a far more productive use of the method. Excited to figure out a way to add bands to this one.
2 Likes
Lol mine was 195lbs a couple weeks ago. I just want to see if I can do it without folding up. But I agree the intent seems to be machines allow you to do this and not injure yourself. Must be brutal, I’ll find out in an hour!
1 Like
Another great workout today. I really hate waking up early, but the workouts have been really good! Once again the weight felt perfect, with the exception of dumbbell overhead tricep extensions, which may still be slightly too heavy, but I still handled it well with good form. I didn’t sleep as well as usual last night, so I’m feeling kind of tired right now. Need to have an energy drink and get my butt in gear!
Anyway here was today’s workout!
Metabolic Challenge #5
Leg Curl: 120x10-30
Barbell Overhead Press: 85x10-30
Bent Over Barbell Row: 105x10-30
Bench Press: 135x10-30
Barbell Reverse Curl: 55x10-30
Dumbbell Overhead Tricep Ext: 65x10-30
Sit Ups on Decline Board: 10-30
My triceps are definitely getting better conditioned, as they are no longer such a limiting factor on the movements that use them. My overall conditioning has really caught up to the workout as I’m barely even breathing hard by the end and the rest intervals are just long enough for a swig of Plazma and sliding the weights on and off, so about 15-20 seconds between exercises.
5 Likes