dzlpower
01-12-2009, 02:01 PM
I have been a lurker here for a while, been lifting for 4 months now, started off not really knowing what i was doing, just started working out good after getting over a shoulder injury about a month ago. My last routine i was doing for the past month or so was a 3 day split, Chest tri, back bi shoulder, legs abs and then rest the 4th day. However now i am going to try the 10x3 routine here http://www.maxim.co.uk/fitness/workouts/3833/muscle_build.html. im gunna try the rest period at 60 seconds first but if thats not enough i will go to 90.
I looked at the science behind it and thought i might as well give it a try, hopefully i will be able to make some good progress, but i will let you guys be the judge of that.
I haven't tested any of my maxes, so i will just give you the work out i was doing before starting this new one
Im doing this from memory because i got lazy and wasn't keeping track of my lifts so some numbers might be off
Dumbbell bench (for lack of spotter) 3x8 60
Squat 1x20 @ 155 (i had pulled a muscle in my inner thigh so i was working my way back to heavier weights)
Dead lifts 3x10 185 (just started doing those too)
Bent Rows 3x6 175
Dumbbell Curl 3x8 35
Height 5'11"
Starting weight 135
Current weight 150
Body fat im gunna guess 8% ill check on the thing they have at the gym when i go today.
Supplements, Cyto gainer 3 servings a day, before and after workout and before bed, started creatine a week or so ago but it was old walmart stuff i had from along time ago, i just but some AST micronized stuff though so im giving that a try. Also starting fish oil but only 2 caps a day because i can't afford to do more.
Ill try to get pics up soon
Let me know what you think or if you want any other information
Any advice would be helpful too.
Thanks
I looked at the science behind it and thought i might as well give it a try, hopefully i will be able to make some good progress, but i will let you guys be the judge of that.
I haven't tested any of my maxes, so i will just give you the work out i was doing before starting this new one
Im doing this from memory because i got lazy and wasn't keeping track of my lifts so some numbers might be off
Dumbbell bench (for lack of spotter) 3x8 60
Squat 1x20 @ 155 (i had pulled a muscle in my inner thigh so i was working my way back to heavier weights)
Dead lifts 3x10 185 (just started doing those too)
Bent Rows 3x6 175
Dumbbell Curl 3x8 35
Height 5'11"
Starting weight 135
Current weight 150
Body fat im gunna guess 8% ill check on the thing they have at the gym when i go today.
Supplements, Cyto gainer 3 servings a day, before and after workout and before bed, started creatine a week or so ago but it was old walmart stuff i had from along time ago, i just but some AST micronized stuff though so im giving that a try. Also starting fish oil but only 2 caps a day because i can't afford to do more.
Ill try to get pics up soon
Let me know what you think or if you want any other information
Any advice would be helpful too.
Thanks