Waterbury's 10/10 Log

Training Training Logs
201

[quote]TwistofCain_73 wrote:
d-ahluwalia wrote:
rsg wrote:

What kind of cheese is Waterbury referring to? Because standard english mild cheddar cheese has 21grams of saturated fat per 100 grams. Thats quite bad isn’t it?

I’m using Havarti cheese(from Tesco) - it’s got 6.5g of fat per slice.

I have mixed it up a little and have used mild cheddar, marble, mozzarella, swiss and havarti. My grocer has lighter versions of these cheeses (though at the portion size in Phase II, I wouldn’t call it ‘light’ exactly) to help limit the overall sat fat.[/quote]

I was curious about this too. Does the fat content matter? On low carb diets aren’t you supposed to up your fat intake (to a point) since it helps feel you up and give energy?

202

[quote]jarc wrote:
…I was curious about this too. Does the fat content matter? On low carb diets aren’t you supposed to up your fat intake (to a point) since it helps feel you up and give energy?

[/quote]

It does matter and yes you will have a higher fat intake on low carb diets, but there are different types of fats so you must get a good mix of them.

The diet layed out is a sample so I wouldn’t use that exact one for the duration of the program - mix it up a bit.

203

Chad or anyone with the right answer,
I have a question on the Phase III workout for the 2nd and 3rd week day 1 You say to add one rep for every other set.
So if I started with 1 rep and had 8 circuits would the rep range of the circuit go like this:

1,2,2,3,3,4,4,5?
and then on the next week it would be
5,6,6,7,7,8,8,9 or would the next week go back to 1,2,2,3,3,4,4,5?

Thanks for any help.

204

I was looking at this too. The first time I read it I read it differently. For example, using your 1 rep set for 8 circuits, In week 1 I would do 1,1,1,1,1,1,1,1. Then i would do 1,2,1,2,1,2,1,2 in week 2 and 2,3,2,3,2,3,2,3 in week 3.

After reading your questions I thought about it again and I wonder if you are right. But then week 1 would be 1,1,1,1,1,1,1,1 week 2 1,1,2,2,3,3,4,4 and week 3 2,2,3,3,4,4,5,5 but that seems like a huge jump in volume to me.

If you lifted 100 pounds then in week 1 you lifted 800 pounds week 2 you lifted 2000 pounds and week three you lifted 2800 pounds.

Looking at phase 1 the volume jumps were no where near that big.

Anyone else have an answer?

205

Today is my third day on the 10/10 transformation. I’m not sure how many females are or have done this, but I really like it so far.

This is my first time taking creatine, and will also be my first time taking BCAAs.

I asked Chad about a substitution for sprinting, and he said jumping rope. I did that yesterday. Wow. Not sure how many of y’all have ever done it, but it’s great. I did 20s with 40s rest 18x. That did it pretty good.

The diet is fine, no problems at all. I had Greens+ for the first time Monday morning; not a great way to wake up! Acai 100 wasn’t much better, but I’m already getting used to it. I know some people may just say this, but I really can tell a difference with my energy level. My main diet is regularly meat and veggies, so I know that’s not it. The creatine could be contributing too . . .

Hope everyone else is doing very well. I’m excited about phase II because I’ve never solely focused on hypertrophy.

206

[quote]enmark wrote:
I was looking at this too. The first time I read it I read it differently. For example, using your 1 rep set for 8 circuits, In week 1 I would do 1,1,1,1,1,1,1,1. Then i would do 1,2,1,2,1,2,1,2 in week 2 and 2,3,2,3,2,3,2,3 in week 3.

After reading your questions I thought about it again and I wonder if you are right. But then week 1 would be 1,1,1,1,1,1,1,1 week 2 1,1,2,2,3,3,4,4 and week 3 2,2,3,3,4,4,5,5 but that seems like a huge jump in volume to me.

If you lifted 100 pounds then in week 1 you lifted 800 pounds week 2 you lifted 2000 pounds and week three you lifted 2800 pounds.

Looking at phase 1 the volume jumps were no where near that big.

Anyone else have an answer?

[/quote]

The program calls for 8 sets of 3 reps on week 1. On week 2 you will add one rep to every other set: 3,4,3,4,3,4,3,4 and then I would assume week 3 would be: 4,4,4,4,4,4,4,4.

Hope that helped.

207

[quote]Nia85 wrote:
enmark wrote:
I was looking at this too. The first time I read it I read it differently. For example, using your 1 rep set for 8 circuits, In week 1 I would do 1,1,1,1,1,1,1,1. Then i would do 1,2,1,2,1,2,1,2 in week 2 and 2,3,2,3,2,3,2,3 in week 3.

After reading your questions I thought about it again and I wonder if you are right. But then week 1 would be 1,1,1,1,1,1,1,1 week 2 1,1,2,2,3,3,4,4 and week 3 2,2,3,3,4,4,5,5 but that seems like a huge jump in volume to me.

If you lifted 100 pounds then in week 1 you lifted 800 pounds week 2 you lifted 2000 pounds and week three you lifted 2800 pounds.

Looking at phase 1 the volume jumps were no where near that big.

Anyone else have an answer?

The program calls for 8 sets of 3 reps on week 1. On week 2 you will add one rep to every other set: 3,4,3,4,3,4,3,4 and then I would assume week 3 would be: 4,4,4,4,4,4,4,4.

Hope that helped.
[/quote]

I am liking this idea much better.

208

Today is day four: Bike Sprints.
It was pretty tough at the end there and that seat really hurts my ass.
Yesterday was awesome. I finished my last set of squats and had to kneel down in the squat rack to catch my breath. Loved it.
Can’t wait for tomorrow’s workout and next week to start.
Not enjoying the diet so much, the food is real good, stuff I normally eat, but just doesn’t seem like enough. I will check my weight on Monday to see if I am losing too fast, if so I might up the portion size a bit?

How is everybody else liking with the diet?

209

[quote]jarc wrote:
Today is day four: Bike Sprints.
It was pretty tough at the end there and that seat really hurts my ass.
Yesterday was awesome. I finished my last set of squats and had to kneel down in the squat rack to catch my breath. Loved it.
Can’t wait for tomorrow’s workout and next week to start.
Not enjoying the diet so much, the food is real good, stuff I normally eat, but just doesn’t seem like enough. I will check my weight on Monday to see if I am losing too fast, if so I might up the portion size a bit?

How is everybody else liking with the diet?

[/quote]

I just started this as well. I sort of began in the middle of the week, so I missed the first few days, but I’m planning to start “for real” next week.

I like the diet, not too bad. I was hungry yesterday by the nighttime snack, but today is not bad so far.

Like you, I couldn’t really move after the day three workout was completed. I’m not sure where I found the energy to that last set of squats, but it was somewhere. Major ego check too. I barely got 125lbs for all the sets. However, considering a few months ago I was only doing 95lbs for 4x6 on front squats, I’ll take it. My best 5RM on the front squat is 185, so it was a major ego check to have to work at such a low weight–but it was either that or…die.

I have my beginning photos (in the profile), so in 12 weeks when this thing is said and done look for ending pics.

210

[quote]boyscout wrote:
I just started this as well. I sort of began in the middle of the week, so I missed the first few days, but I’m planning to start “for real” next week.

I like the diet, not too bad. I was hungry yesterday by the nighttime snack, but today is not bad so far.

Like you, I couldn’t really move after the day three workout was completed. I’m not sure where I found the energy to that last set of squats, but it was somewhere. Major ego check too. I barely got 125lbs for all the sets. However, considering a few months ago I was only doing 95lbs for 4x6 on front squats, I’ll take it. My best 5RM on the front squat is 185, so it was a major ego check to have to work at such a low weight–but it was either that or…die.

I have my beginning photos (in the profile), so in 12 weeks when this thing is said and done look for ending pics.

[/quote]

Good luck with it boyscout. I was doing a total body workout from one of Chad’s articles the last part of last year but I was eating like crap. I gained a lot of strength but a lot of fat too. If you keep on doing the total body type workouts and the Olympic lifts you will gain some strength.
I have to set up my pics too, I hate posting them because I don’t know if you are supposed to just totally relax and let the whole belly come out or what? that is what I did in my pics on Monday and my gut is huge.
Keep it up and keep going strong.

211

[quote]jarc wrote:
Good luck with it boyscout. I was doing a total body workout from one of Chad’s articles the last part of last year but I was eating like crap. I gained a lot of strength but a lot of fat too. If you keep on doing the total body type workouts and the Olympic lifts you will gain some strength.
I have to set up my pics too, I hate posting them because I don’t know if you are supposed to just totally relax and let the whole belly come out or what? that is what I did in my pics on Monday and my gut is huge.
Keep it up and keep going strong.

[/quote]

I would say that it doesn’t matter too much how you take the pics. Just be consistent with them. So if you’re going to pose, pose for both sets. If you’re not, then don’t.

Do whatever makes you look worse maybe! motivation to keep going.

212

For yesterdays workout I chose the zercher over the front squat, because I’ve never done them before. Wow. My quads and hams are VERY sore today. I’m hoping to be better tomorrow to finish off the week strong. The DB RDL were a nice change of pace too because I usually use a BB. Today I used the jump rope again, and that was an ass kicker.

Great program so far. The diet isn’t too bad. Does anyone have any ideas for making veggies? I’ve played with lots of seasonings and made salads, but was curious as to what everyone else does. I’m stuck on the same stuff I’ve done for years and would like a change of pace.

Hope everyone is doing well!!!

213

[quote]Nia85 wrote:
For yesterdays workout I chose the zercher over the front squat, because I’ve never done them before. Wow. My quads and hams are VERY sore today. I’m hoping to be better tomorrow to finish off the week strong. The DB RDL were a nice change of pace too because I usually use a BB. Today I used the jump rope again, and that was an ass kicker.

Great program so far. The diet isn’t too bad. Does anyone have any ideas for making veggies? I’ve played with lots of seasonings and made salads, but was curious as to what everyone else does. I’m stuck on the same stuff I’ve done for years and would like a change of pace.

Hope everyone is doing well!!![/quote]

Steamed broccoli is a great change of pace. I just found my steamer pan set so I’ve been going crazy with it.

Other than that, I’m thinking that buying a bunch of different “snack like” veggies, ala baby carrots, to throw on salads would help. For me anyway.

If I’m going to eat a salad, though, I’ll toss whatever protein i’m eating on it and mix it all together. Yesterdays it was shrimp with chili powder and garlic salt fried up in olive oil spray and put on a bed of spinach. w/ oil and vinegar. mmmm.

214

Just a quick opinion question for you all.

I will be out of town during days 18-21 of phase II (off days from gym) and won’t have all of my stuff to weigh in and taken measurements.

Do you think it would be better to take them the day I leave (Day 18) or wait until I get back and do them on day 2 of phase III?

215

[quote]PharmD Pete wrote:
Just a quick opinion question for you all.

I will be out of town during days 18-21 of phase II (off days from gym) and won’t have all of my stuff to weigh in and taken measurements.

Do you think it would be better to take them the day I leave (Day 18) or wait until I get back and do them on day 2 of phase III?[/quote]

3 days is not going to make much of a difference, just take em before you leave.

216

[quote]Nia85 wrote:
For yesterdays workout I chose the zercher over the front squat, because I’ve never done them before. Wow. My quads and hams are VERY sore today. I’m hoping to be better tomorrow to finish off the week strong. The DB RDL were a nice change of pace too because I usually use a BB. Today I used the jump rope again, and that was an ass kicker.

Great program so far. The diet isn’t too bad. Does anyone have any ideas for making veggies? I’ve played with lots of seasonings and made salads, but was curious as to what everyone else does. I’m stuck on the same stuff I’ve done for years and would like a change of pace.

Hope everyone is doing well!!![/quote]

I use Mrs. Dash alot. There are quite a few different spices and they are all sodium free. Check it out here:
http://www.mrsdash.com/index.aspx
There are recipes on this site too.

217

I’ll try to keep track of general feelings/improvements in my T-Nation blog thing, for those who are interested.

Obviously I can’t post routines or a whole lot of diet info.

That said, If I though day 3 was hard, I had no clue that day 5 was going to be worse. I despise high rep work, it kills me. I had to take a minute after I finished and just lay on the bench. Hopefully my work capacity increases during phase I.

218

Dropped nearly 5 kg in the first 10 days that is a load more than 5 lbs.

Awesome!

I went from 103.8 to 99.1 kg

I am 32 in January and have a right ankle full of bone chips.

This program works very well.

will report back at the end of the 12 weeks.

Cheers

219

Just thought I would add my results from Phase one. I lost 3.5 kg, I think that is slightly more than 7 pounds. I also lost 4 cm from my waist, that was even more impressive. I begin Phase two on Monday. I’ll post the results again after three weeks.

220

I am down 4.5 Lbs and 1.5% BF (body fat scale).
I am thinking the big weight loss is due to water loss and it will slow down the next 2 weeks?
Can’t wait to get back in the gym tomorrow, I love these workouts.