Zbbb21 Journey with the 10/10

[zbbb21]

My main objective with this is to guide my progress with this program. Im runnning the 10/10 program written up by Chad Waterbury. This is a much different program than I am used to doing. It is mainly circuit type training with the bread and butter exercises (Presses, Pull up variations, Rows, Squats, Deads) for the most part. My goal is to maintain (maybe even gain a little strength), get lean (hopefully 6-7% bf), increase endurance, and just improve as an all around athlete. I have typically done bodybuilding/powerlifting type routines with quite a few isolation movements..so no direct isolation work for arms etc. will be quite a change. Im really looking forward to switching things up. This program will be ran through a ten week cut.

Starting Macros- 220g Prot/ 210 carbs/ 60g fat
Starting Weight- 161

Supps:
Scivation Xtend (1 scoop upon waking, 5 scoops peri-workout, 1 scoop pre-bed)
Primaforce Creaform (5g PWO)
Glutamine (5g upon waking, PWO, and pre-bed)
USP Labs Prime (5 on/ 2 off)
Fish Oil (6/ day)
Multi (Morning/Evening)
ALA (Pre-wo, pwo 200mg)
Glucosamine/Chondroitin/MSM
Sometimes Prewo drink: Scivation Vasocharge, USP Labs Jacked, or Controlled Labs White Flood

Phase 1
Day 1

Circuits: 8
Reps: 3

1. Supinated Pull up- Weight (BW+10lbs)
Rest 30 seconds
2. Dips- Weight (First two sets BW+80lbs, Set 3 BW+45lbs, Sets 4-8 BW+55)
Rest 30 seconds
3. Deadlift- Weight 275lbs (No belt, no chalk, no straps, over-under grip)
Rest 30 seconds
Repeat 7 more times

Thoughts:
Holy hell. This doesn't look like much on paper but this was brutal...I did not stop moving until done because the 30 secs hardly gave me time to run from exercise to exercise and add weight to belt etc. Was sweating like a mad man..got some crazy looks, but i was straight focused on getting the required reps done in designated time. Wasn't sure where I stood with weight on some exercises..mainly dips. Supinated pull ups weren't easy but could have easily had another 5-10 pounds strapped on i think. Deads were tough..short rest kills with these. On the fourth circuit I was thinking no way Im gonna get 8 sets of 3..then I said screw it..I can do this. Had to reach down deep for the last few sets but locked that crap out perfectly for each rep. Gonna try to get some pics soon so I can have before and afters with the program.

[zbbb21]

Phase 1
Day 2

Foam roll/ dynamic stretching
5 min warm up
18 intervals on bike 50 sec moderate/10 sec all out
5 min cooldown
Foam roll/ stretching

[zbbb21]

Phase 1
Day 3

Circuits: 5
Reps: 8

Standing barbell military press- 100lbs
45 seconds
Reverse grip bent over row- 150lbs
45 seconds
Db sldl- 75's
45 seconds
Front squat heels elevated- 100lbs
45 seconds
Repeat four more times


Notes:
Once again brutal. Rows, sldl's, and front squats need to go up in weight a little but I was barely able to get the complete 8 on all 5 sets on military press. Good stuff though.

[zbbb21]

Phase 1
Day 4

Foam rolling/ dynamic stretching
5 minute warm up on bike
3 min run on treadmill
8 intervals on precor ATM 50/10
10 intervals eliptical 50/10, 13 resistance on, 7 resistance off
4 mn cooldown
Stretching

Notes:
Very sore from the workout last night but once I got going today I felt good..can already see a difference in my conditioning. Wanted to use the bike but the resistance was broke so then went to treadmill which just didn't feel right...so opted for the ATM and eliptical.

[zbbb21]

Phase 1
Day 5

Circuits: 4
Reps : 15

Good mornings- 85lbs
60 seconds rest
Incline db press- 50's
60 seconds rest
Woodchop with rope attachment- 40lbs
60 scones rest
Reverse db lunges- 15's
60 seonds rest
Lat pulldown- 105lbs

Notes:
The first two circuits were 60 seconds rest between exercises; however the last two were about 45 seconds due to lack of time. Incline db, woodchop, and reverse lunge need a slight increase in weight.

[zbbb21]

Phase: 1
Day: 6 (scheduled off, but sick of studyin and felt pike burnin some cals)

Foamroll/ dynamic stretching
10 min on bike moderate/liss
5 sets of 10 rep burpees (45 sec. Rest between)
20 min moderate/liss biking
Foamroll/stretching

[zbbb21]

Phase 1
Day: 8

Circuits:8
Reps:3

Supinated chin- bw+20lbs
30 seconds
Dip- bw+65lbs
30 seconds
Deadlift- 280lbs
30 seconds
Repeat 7x

Notes:
I love this workout...very pleased to complete designated sets and reps in given time. Especially given the circumstances..gotten hardly any sleep the last few days cause of school and have been super stressed about some classes but went up in weight on all exercises and am continuing to get leaner...so happy about that.

[zbbb21]

Phase:1
Day:9

Foamroll/dynamic stretching
5 min warm up
20 intervals on upright bike. 50sec. Moderate/ 10 sec all out. Resistance 13-11;
5 min cooldown
Stretching

Notes:
Possibly the hardest HIIT day I've ever done. Not sure why but my legs felt like I was biking in sand...probably starting to feel the effects of dieting a bit, plus lack of sleep and studying all day is wearing me down a bit. Oh well it's not gonna stop me from my goals. One thing I'm not real happy about is my diet this last week..I've hit my numbers and all but due to hectic schedule and unknown length of test etc. some of my food sources haven't been optimal IMO.

[zbbb21]

Phase :1
Day:10

Circuits: 5
Reps: 9

Standing barbell military press- 100lbs
45 seconds
Reverse barbell row- 165 lbs
45 seconds
Db sldl- 80's
45 seconds
Front squat- 110lbs
45 seconds
Repeat 4 more times

Notes:
Going into this workout felt good and full of energy..when I finished I felt like straight death. Not because I was sick but this workout was hell. I went up a rep and 5-10lbs on the exercises. I have never thrown up in my entire life from any workout (played football, baseball, baskeball, and done a little mma) but this workout my stomach began to ache like crazy and force some food back up..didn't throw up but did collapse after last circuit. Definitely proud to have finished this workout and done the complete sets.

[zbbb21]

Phase:1
Day:11

Dynamic stretching/foamroll
7 min warm up
19 intervals 50low/10 high (14resistance)
10 min moderate/cooldown
Stretching

Notes:
Started out on treadmill (which I neverhave liked) after the first interval I said screw this,took about 15 sec to lower and raise resistance for each interval. Resistance on bike was broke so I used the precor eliptical.

[zbbb21]

Phase:1
Day:12

Circuits: 4
Reps:15

Good mornings- 90lbs
55 seconds rest
Incline db press- 55's
55 seconds rest
Woodchop- 50lbs
55 seconds rest
Reverse db lunges- 25's
55 seconds rest
Lat pulldown- 105 lbs
55 seconds rest
Repeat three more times

[zbbb21]

Phase:1
Day:13

Foamroll/stretch
5 min warm up on upright bike
25 min moderate on upright bike (hr-67-72%)
7 min cooldown

[zbbb21]

Phase:1
Day:15

Circuits:8
Reps:3

Supinated pull up- bw+25lbs
30 seconds
Decline db- first two circuits w/80's
Flat db-circuits 3-4 w/85's, circuits 4-8 w/75's 5reps
30 seconds
Deadlift-285lbs (last set all but completely locked out 3rd rep)
30 seconds
Repeat 7x

Notes: I did this workout on three hours sleep...I feel like death. Good news is schools over don't have to worry about that crap anymore.

[zbbb21]

Phase 1
Day:16

Foamroll/stretching
Cardio on ATM
5 min warm up
30 min moderate intensity (switching between stepping and striding every 30 seconds)
5 min cooldown
Stretching

Notes:
Haven't felt very good the last couple days..wasn't gonna not workout today though..I'll make up the Hiit sssion that was supposed to be today later this week.

[zbbb21]

Phase:1
Day:17

Circuits:5
Reps: 10

Standing barbell military press- 100lbs
45 seconds
Reverse barbell row- 165lbs
45 seconds
Db sldl- 80's
45 seconds
Front squat heel elevated- 110lbs
45 seconds
Repeat four more times

Notes:
Hit all designated reps except on 4 and 5 sets of milt press.. 4 set got 9 reps and 5 only got 8....great workout nonetheless.

[zbbb21]

Phase 1
Day 19

Circuits 4
Reps 15

Incline db press-55's (set 3 only 14x, set 4 only 13x)
45 seconds rest
Lat pulldown- 105lbs
45 seconds
Reverse db lunges-25's
45 seconds
Tri straight bar pd-120
No rest
Barbell curl-45lbs
45 seconds
Repeat 3 more times

Big 12lb med-ball chest pass-30 reps
One arm med-ball push up- 10 per side
Kettleball swings- 10 per side
Diamond med-ball push up 6x
40 min treadmill walking 3.8 /3.0 incline

Notes:
Didn't do good mornings or woodchops for a few reasons...one I just got back from traveling to Dallas and back with a total of 11 hours of sitting in a car so my back is achey...two my hamstring is a little tender from the other day..so I decided to play it safe. I'm actually a little proud of myself cause I normally would have just done the exercises and paid the price later(I fractured my back two years ago). I know curls and pressdowns aren't anything like good mornings or woodchops but I wanted up throw something else in.

[zbbb21]

Phase: 1
Day: 20

Foamroll/dynamic stretching
5 min warm up on precor eliptical
20 intervals (50 sec on 6 resistance/ 10 sec all out 13 resistance, pace over 300 strides/minute) heart rate bet 170-187
5 min moderate eliptical

3-4 sets on all of following exercises
Med ball mountain climbers
Reverse crunch
Exercise ball ab rollout
Med ball jack-knife
Exercise ball feet together crunches

15 mins treadmill 3.6 speed/ 1.5 incline

[zbbb21]

Phase 1
Day 21

Foamrolling/stretching
35 min active recovery on treadmill 3.7
Stretching

Phase:2
Day:1

Sets:6
Reps:3
Rest: 60 seconds

1A. Front squat heels elevated-150lbs
1B. Supinated chin ups-bw+35lbs

2A. Dips- Bw+70lbs
2B. Db sldl- 100's (only one set)
Substituted lying leg curls-130 lbs.

Notes:
Weight on fronts needs to go up, dips and chins felt great. Going into workout my old piriformis issue was bothering me (very sore and achey)..got through fronts but once I reached the sldl it wasn't happening..really frustrating hopefully won't bother me in upcoming workouts...gonna stretch, ice, and foamroll..maybe even take a NSAID.. hopefully not though..I hate resorting to those.

[zbbb21]

Phase:2
Day:2

Sets:3
Reps:16

1A. Good mornings-95lbs
60 seconds
1B. Feet on stability ball push up
60 seconds

2A. Standing cable row on free-mo machine- 62.5
60 seconds
2B. Step ups- 95lbs, 105lbs

[zbbb21]

phase:2
Day:3

Sets:5
Reps:8

1A. Lat pulldown-145
60s
1B. Reverse lunges- 45's (2 sets) 50's (3)
60s

2A. Standing barbell military press-100lbs
60s
2B. One legged deadlift- 30lbs
60s

Finisher:
Kettlebell swings 10x each arm- 20lbs
Box jumps (tall box HI) 8x
Rest 30 seconds
Repeat 2x
Eliptical 10 minutecooldown
Stretch

Notes:
Great workout, energy, and pump in entire body. Very supriser considering I worked out at 4am yesterday then did eight straight hours of manual labor for a little side project. I really liked what I did today for food preworkout too...3 hours preworkout had a big salad with greens and grilled chicken...then 50 min preworkout had 20g whey and 50g carbs from banana/apple...then prewo supps 30 min prewo...felt excellent.

[zbbb21]

Phase:2
Day:4

Scheduled off day..but did some active recovery
40 mins. On ATM
Stretching

[zbbb21]

Phase:2
Day:5

Sets:6
Reps:3

1A. Front squat heels elevated-160lbs
60s
1B. Hammer chins-bw+25 (set up on pull up bar had thicker handles and was wider than my normal gyms)
60s

2A. Db rdl- 100's (high as gym went..will go to diff gym and use 110s or 120's)
60s
2B. Decline db press- 80's
60s
10 min pwo eliptical/stretching

[zbbb21]

Phase:2
Day:6

Sets: 3
Reps: 16

1A. Stability ball decline push up
90s
1B. Good mornings- 100lbs
90s

2A. Standing cable row on freemo Mach. With rope attachment- 57.2
90s
2B. Step up black box at A.A.- 95lbs
90s
10 min pwo on upright bike including 5 intervals

PM Cardio:
35 mins LISS

[zbbb21]

New macros:

Normal days- 80g fat/ 120g carbs/ 225g prot.
Refeed- 40/300/175

Did this for a few reasons.. Mainly because I've done lower carb cutting before with higher fat and seemed to work better and control hunger much better as well. Hopefully this kickstarts some new fat loss..side note i've lost 5lbs fat since starting this program while gaining 2lbs lean mass..according to new measurements..so pretty happy with that.

[zbbb21]

Phase:2
Day:8

Sets:6
Reps:3

1A. Front squat- 170 (4 sets) 165 (2 sets)
60s
1B. Supinated chin- bw+35lbs
60s

2A. Db rdl- 110's (1 set 3x) 100's (5 sets 4x)
60s
2B. Db decline (1 set 4x w/80's) dips (5 sets bw+65 3x)
60s
Pwo 25 min liss on bike

Notes: fronts were brutal.. On 2 rep 5 set with 170 I just about had an epic failure but somehow got it up and then one more rep after that..did 4 reps on rdl b/c my legs could definitely use more weight than 100's but my gripkept gving out on me..really frustrating..after I'm done with the 10/10 I have my next protocol set up. It's a deadlift specializing program but I'm gonna also try to focus on grip and biceps as well.

[zbbb21]

Phase:2
Day:9

Sets:3
Reps:16

1A. Stability ball decline push up
90s
1B. Good mornings- 100lbs
90s

2A. Standing cable supinated row (Mach. At H.I.) 190lbs (last set 21x)
90s
2B. Barbell step up(2nd tallest box H.I.) 100,90,90 drop bw step ups for min and
half

Pwo- 25 min liss on treadmill

Notes:
Front squats from yesterday were definitely felt during this workout..legs had absolutely no spring to them today. On step ups I only got 13 reps per leg on every set instead of 16..so had to do a little extra with bw..refeed today..ya buddy!

[zbbb21]

Phase:2
Day:10

Sets:5
Reps:8

1A. Lat pulldown (machine at all amer.) 130lbs
60s
1B. Reverse db lunged- 50's
60s

2A. Standing barbell military press- 100lbs
60s
2B. One legged deadlift- 25lbs
60s

Pwo liss 15 min.

Notes:
Fantastic workout! Db lunges were brutal..could feel every muscle fiber in quads and glute being stretched and worked..also am really liking the single leg deadlift..a humbling exercise but can tell it's definitely helping with some posterior chain imbalances as well as getting the glutes and hams firing like crazy. Liked what I did as far as prewo eating went..breakfast 1 scoop xtend and supps, 15g fat, 35g carbs, 40g prot...then 1.45 later prewo drink then 30 min later as walking out door 15g carb from apple, 20g whey, 2 prime, and 5g creatine....was money felt great.

[zbbb21]

Phase: 2
Day: 11

Foamroll/stretching
Upright bike: 5 min warm up, 8 intervals (45/15), 2 min moderate
ATM: 15 min moderate
Treadmill: 10 min liss

Phase:2
Day:12

Morning: 40 min liss on treadmill

Weights will be tonight after work.

Side note:
Been experimenting diet wise and have decided to go to a keto based diet..main reasons my hunger seems to stay under control much better, I feel much better energy wise if my carbs ate 40g/day compared to 90g/day.

[zbbb21]

Phase:2
Day:12

Today was supposed to be fronts, rdl, neutral grip chins, and decline db press; however my knee has been bothering me a bit so I decided to play it safe and do the upper body exercises for today and tomorrow all today and save all lower stuff for tomorrow.

1A. Neutral (hammer) chin- bw+35 (6) 3 reps
1B. Decline db press- 80's (6) 4 reps

2A. Rope standing cable row- stack at H.I. (190lbs) (3) 18 reps
2B. Decline feet elevated on stability ball push up (3) 18 reps

Little extra for fun:
Rope ab pulldowns (5) 15 reps
Superset
Preacher machine curl (5) 12-15
Bike 8 mins
Stretchng/foamroll

Notes:
Don't know what it was...especially on such low carbs (basically none) but had an absolutely insane pump from this workout..diet is good gonna continue to cut til phase 3 is complete..so four more weeks of cutting..time to add more cardio and get truly shredded.

[zbbb21]

Phase: 2
Day:13

1A. Front squat heel elevated- 165lbs (6) 3reps
60s
1B. Db rdl- 100's (6) 4 reps
60s

2A. Good morning- 95 lbs (3) 16x
90s
2B. Step ups (3) 16
90s

Pwo liss cardio on bike 35 mins