9/28
bb rows 245 6x4
reverse pec deck 130 3x12
decline press 225 3x12
pull down 220 8,8,6,6
20 minute steady state cycling
Have you thought about increasing your cardio a bit? I know you don’t have much energy or desire to do cardio after lifting, but slowly adding in more time may give you faster fat loss.
[quote]kroby wrote:
Line of work: analytical chemistry[/quote]
Really? What exactly have you done in jobs past? Shoot me a PM if get a chance.
[quote]sic wrote:
Have you thought about increasing your cardio a bit? I know you don’t have much energy or desire to do cardio after lifting, but slowly adding in more time may give you faster fat loss.[/quote]
At the cost of lifting?
[quote]kroby wrote:
sic wrote:
Have you thought about increasing your cardio a bit? I know you don’t have much energy or desire to do cardio after lifting, but slowly adding in more time may give you faster fat loss.
At the cost of lifting?[/quote]
Not at all. I’m talking about adding more time on the bike or the treadmill at the end of your workout. Of course, if you can only spend a set amount of time at the gym then that wouldn’t work.
If you had the time you could even do morning cardio and afternoon training. I’m just trying to think of ways to help you reach your goal faster so that you can get back to what you love… building muscle.
Thanks sic. Had I read this earlier, I’d have taken a morning walk with my sexy momma to be 
9/29 totally off.
9/30
front squat 135x5,6,6,6,6 - I tried to go heavier, but my midsection would have none of it.
leg press 540 4x8
seated calf 160x10,9,8,6
leg ext 150 4x10
no cardio.
Something odd was going on. Each squat/leg press exercise at it’s onset was difficult. By the time the fourth set was finished, I felt “the groove,” like the first three sets were just warm ups. I’m sore today, so it must have worked.
10/1
seated OHP 185 5x4
cable row 190x12, 200x12,10
incline press 185x12,12,10
db lat raise 30 3x10
steady state cycle 20 minutes
How do you feel about your progress since changing things from a strict 10x3?
Are the higher reps getting you better results?
How much longer do you plan to stick to with this?
What are your training plans once you get back into a building phase?
10/2
sumo deads 385 5x5
seated leg curl 115 4x8
GM 95 3x12
seated calf 160 3x10
steady state cycling 20 minutes
work outs have been getting easier every day. I hardly sweat anymore, which is good.
[quote]sic wrote:
How do you feel about your progress since changing things from a strict 10x3?[/quote]
10x3 took too much time and strength to be effective for strength maintenance. By splitting it up into upper/lower, all my lifts have been stronger and heavier.
Well, when I hit the cycle, my heartrate is ~ 130 bpm. That is in the range of fat burning. I’m also maintaining hypertrophy. I like the implications.
Four to six weeks.
Body part splits and getting 18" arms.
10/3
flat bench 275 5x5
db row 120 3x10
db seated OHP 70x10,10,7
pec deck 150 3x10
steady state cycle 20 minutes
10/4
steady state cycling 40 minutes
10/5
back squat 335 4x8
hack squat 225 3x10
leg ext. 170 3x10
standing calf raise 240x10, 300x10,8
I think I may be going too hard. This work out was great in the beginning. By the time I was doing the leg ext’s, each set resulted in light headedness.