At the end of phase II of the Chad Waterbury 10-10 revolution I had a choice, go to phase III and lose more fat, or try to pile on more muscle before the surgery. Losing fat would have advantages, I'd be healthier, lighter and more mobile going into the surgery. Gaining muscle would help as well given I would lose a lot of muscle in my left leg.
I went with the latter. This time I decided to sculpt my own workout based on Chad Waterbury's High Frequency Training program. This workout is hard but paid off with huge results. I put on another 6-8lbs of muscle.. possibly more as it looks like I've burned fat. I went ~from 195 to 202lbs.
I went with the latter. This time I decided to sculpt my own workout based on Chad Waterbury's High Frequency Training program. This workout is hard but paid off with huge results. I put on another 6-8lbs of muscle.. possibly more as it looks like I've burned fat. I went ~from 195 to 202lbs.
Workout
Day 1 Morning - 4x4, 60s rest, alternating
BB military press & Front Squart
Chins & DB tri ext
Standing calf raise & hanging leg raise
Day 1 Evening - 2x12, 75s rest, alternating
DB Incline Bench & BB Back Squat
Chins & Tricep Pressdown
Donkey Calf/Single leg squat/reverse crunch
Day 2 - Off
Day 3 Morning - 4x3, 60s rest, alternating
Deadlifts & Dips
Rows & Reverse lunges
Seated calf raise & lying ext rotation
Hammer Curl & front planks w/ rear leg raises (glute flex)
Day 3 Evening - 2x14, 75s rest, alternating
DB Romanian Deadlift & Decline DB Press
Rows & Single leg, leg press
Calf raise & standing cable ext rotation
BB Curl & side plank w/side leg raise (hip extender flex)
Day 3 - Off
Day 4 Morning - 4x3, 60s rest, alternating
x band walk warm-up
chins & good mornings
Incline db press & bb back squat
donkey calf & reverse crunch
Day 4 Evening - 2x14, 75s rest, alternating
band skating strides
chins wide & big ball ham curls (single leg)
bb miltary press & front squat
Standing calf raise & hanging leg raise
Day 5 - off
Day 6 - Morning - 4x4, 60s, alternating
Bench & Dumbell Romanian Deadlift
Row & Overhad squat
Seated calf & cable external rotation
Reverse curl & cable hip extender leg raises
Day 6 - Evening - 2x12, 75s rest, alternating
DB BP & Sumo deadlifts
Rows & walking lunge
seated calf raise & external rotation
BB Bicep Curl & clam shells
Day 7 - off
Diet
Eat a lot! I was consuming over 4000 calories a day. The diet was same structure as the past two phases, but I added a lot more carbs into the diet.
Supplements
-30g of protein & 5g of BCAAs before and after each workout, also with raisins afterwards
-5g of creatine after the morning workout
-coffee before the morning workout (often at 6:30am)
-5g of fish oil
-greens+
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