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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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Howdy all,
So now it's time for Phase III. This is a very challenging phase that will accelerate your fat loss even further. At this point, it's recommended that you start taking HOT-ROX.
Here goes!
DAY 1
Sets: 10
Reps: 3
Load: 6-7RM
Rest: 45s
Deadlift
Dips or Decline Bench Press
Chin-ups or Pulldowns (palms up)
Note: These are straight sets that will really get your heartrate pumping. Be sure to stick to the exact rest periods. If you can't finish all 10 sets, the load is too high. Adjust accordingly for the next Monday workout.
Rope jumping or Jumping Jacks for 10 minutes
Stretching
DAY 2
Bike Sprints
Pedal at a moerate intensity for 90s, then crank up the tension and sprint as hard as you can for 30s. Continue with this sequence for 16 minutes. Remain seated (don't stand up) for the entire cycle sprint session.
Stretching
DAY 3
Circuits: 4
Reps: 10
Load: 10RM
Note: 10RM will decrease by the third circuit (or even the second circuit for some).
A1 Good Mornings
Rest 10s
A2 DB Romanian Deadlifts
Rest 10s
A3 Reverse Lungs (alternate legs with each rep, 20 total reps)
Rest 90s and repeat 3 more times
B1 Incline BB Bench Press
Rest 10s
B2 Standing Military Press
Rest 10s
B3 DB Side Raise
Rest 90s and repeat 3 more times
C1 Chin-ups or Pulldowns (palms up)
Rest 10s
C2 Bent over DB or BB Rows
Rest 10s
C3 BB or DB Upright Rows
Rest 90s and repeat 3 more times
Rope jumping or Jumping Jacks for 11 minutes
Stretching
DAY 4
Same as DAY 2 for 17.5 minutes
DAY 5
Sets: 1
Reps: 15
Load: 15RM
Rest: 60s between exercises
Overhead Squats
Bent Over Rows
Step Ups (alternate legs with each rep, 20 total reps)
Dips or Decline Bench Press
BB Hack Squats
Reverse Crunches
Note: After this sequence, rest for 120s and move to the next exercises
A1 One Arm DB Snatch
Note: Alternate arms between each rep. Perform one rep and drop the DB on the floor. Grab it with the other hand and perform one rep. Continue until you complete 15 reps on each side.
Rest 45s
A2 Clap Push-ups
Note: Perform a traditional push-up. Push yourself up off the floor and clap your hands between each rep. If traditional push-ups are too tough, elevate your hands on an aerobic step or rest your knees on the floor.
Rest 45s
A3 Forward Lunges
Note: Alternate legs between reps (30 total reps).
Rest 90s and repeat A1-A3 once more.
Jump rope or jumping jacks for 12 minutes.
Stretching
DAY 6
Same as DAY 2 for 19 minutes
Stretching
DAY 7
Off
DAY 8
Same as Day 1 but add one rep to every other set (Sets 1,3,5,7,9)
DAY 9
Same as Day 2 but use a slow/sprint pedal ratio of 80s:40s
DAY 10
Add one rep to each exercise with the same load
DAY 11
Same as Day 4 with a 80s:40s ratio.
DAY 12
Add one rep to each exercise with the same load
DAY 13
Same as Day 6 with a 80s:40s ratio
DAY 14
Off
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WebEyE
Level 4
Join date: Oct 2004
Location: Austria
Posts: 168
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This looks terribly demanding.... I think I'll like it. |
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Bittabit
Level 4
Join date: Nov 2005
Location: Alberta, CAN
Posts: 979
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I can just see Chad in his office typing this out and chuckling to himself..."These idiots will actually do this!" Pure evil you are Chad...evil...
Day 5 looks like a killer, especially when you have to follow it with 12 minutes of rope!
I can't believe I am doing this voluntarily!
Michelle |
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canada
Level 2
Join date: Aug 2005
Location: Newfoundland, CAN
Posts: 211
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Man this is one brutal program. And i thought phase 1 was bad.......... |
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3265
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Arioch wrote:
Oh my god!
Hey Arioch, I think we'll all look like your "Jeremy" avatar when we're done with us. I've been meaning to ask you what the story was behind "Jeremy." That's a very disturbing little cartoon.
This looks like an updated version of the Get Lean Without Dieting plan. |
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crazy88s
Level 4
Join date: Feb 2006
Location: Utah, USA
Posts: 24
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Ok, I did Day 1 today. It was very cool, I really enjoyed it. Jumping Jacks were harder than I thought. After about 6 minutes, my arches were getting sore. I am really looking forward to the rest of this Phase. Thanks Chad! |
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sam747
Level 5
Join date: Nov 2003
Location: Texas, USA
Posts: 562
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On the circuits are we supposed to decrease the weight in circuit 2 and again in 3? |
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Arioch
Level 4
Join date: Apr 2004
Location: Arizona, USA
Posts: 1110
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MikeTheBear wrote:
Arioch wrote:
Oh my god!
Hey Arioch, I think we'll all look like your "Jeremy" avatar when we're done with us. I've been meaning to ask you what the story was behind "Jeremy." That's a very disturbing little cartoon.
This looks like an updated version of the Get Lean Without Dieting plan.
Jeremy, age of 9, youngest son of Frankenstein.
Jon Morris created the cartoon on the idea that Dr. Frankenstein decided to make a child after creating his two monsters.
It was a funny, sick and twisted online comic strip while it lasted.
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Saki X
Level 3
Join date: Feb 2006
Location: England
Posts: 34
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sam747 wrote:
On the circuits are we supposed to decrease the weight in circuit 2 and again in 3?
I think the idea is to maintain the weight on all 4 circuits, unless rep performance drops drastically(from 10 reps on the first cicuit to 6 reps on the second for that given exercise etc). If weight selected was appropriate then this should not happen, for example ive done a similar type of workout before for the first 2 cicuits of each exercise I did the 10 reps but on the 3rd circuit I managed 9 and on the 4rth cicuit 8 reps.
Thus the goal in the next workout (progreesive Overload principe) was to do 1-2 more reps on the circuit where I did not meet the intended number of 10 reps (Which I did and then increased the weight for the following Circuit workout by 3%). Hope that helped! |
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wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1504
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Unless you're a freak you're not going to maintain the weight. When you do your 10RM for 10 reps, odds are you're not going to be able to do the same weight for subsequent sets. But you're not allowed to come up short on reps! What are you thinking? On your second or third set, you'll have to lower the weight to your new 10RM. |
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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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sam747 wrote:
On the circuits are we supposed to decrease the weight in circuit 2 and again in 3?
On the parameters for DAY 3 I made a note stating that your 10RM will decrease with each subsequent cycle. |
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3265
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Arioch wrote:
Jeremy, age of 9, youngest son of Frankenstein.
I was able to find this cartoon on the Net. Yeah, that was some strange, disturbing stuff.
Speaking of sick stuff, since today was cheat day I thought I would do Day 1 and take advantage of the extra calories figuring I would need the extra energy. I was right. I think Day 1 was harder than the Get Lean W/O Dieting program, and it was harder than Meltdown I (the original), which I have been doing. I had to drop the deadlift down to a 10RM to get through all the sets and still be able to maintain the 45 second rest period. |
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Arioch
Level 4
Join date: Apr 2004
Location: Arizona, USA
Posts: 1110
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MikeTheBear wrote:
I was able to find this cartoon on the Net. Yeah, that was some strange, disturbing stuff.
Speaking of sick stuff, since today was cheat day I thought I would do Day 1 and take advantage of the extra calories figuring I would need the extra energy. I was right. I think Day 1 was harder than the Get Lean W/O Dieting program, and it was harder than Meltdown I (the original), which I have been doing. I had to drop the deadlift down to a 10RM to get through all the sets and still be able to maintain the 45 second rest period.
It is an amusing comic. I was sad to see it go.
I have been wondering about the intensity of this workout. I finished ABBH 1 just before this program started. I may use the weight I was doing for 10x5 deadlift for the 10x3 but still worry that it may be too much. Guess I'll find out this afternoon when I curse CW's name.
And my callouses were just starting to look normal too... |
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crazy88s
Level 4
Join date: Feb 2006
Location: Utah, USA
Posts: 24
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Ok, I completed day 3 (barely). I managed to get 2 sets at 10RM, then it dropped off 2 Reps for the last 2 sets. Jumping Rope was killer at the end. I have no idea how I kept my breakfast down. I cant wait for day 5! |
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Znug
Level 4
Join date: Oct 2003
Location: New York, USA
Posts: 171
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Chad,
I know we have been doing sprints but can we continue them on phase III. I hate sitting on a bike, plus the weather is very nice. Any other suggestions. Thanks |
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yanksfan324
Level 0
Join date: Mar 2006
Location: Delaware, USA
Posts: 23
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Chad,
Due to the high number of circuits in this phase, I will probably have to hit the gym before work in order to be able to hold down so much equipment at once. (Otherwise rest periods will be at least double what you recommend because of how crowded the gym is when I typically go.)
However, when I do this, I'm at the gym within 30-40 mins of waking up. I fear my typical breakfast, eggs and oats, will not stay down so close to these workouts.
What are your thoughts on BCAAs and some coffee as a pre-workout meal in this case, followed by BCAAs and PWO drink (simple carbs/protein) right after and a complex carb/protein meal an hour later? Would this be okay or is it essential to have carbs before the workouts?
Thanks!
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3265
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Arioch wrote:
I have been wondering about the intensity of this workout. I finished ABBH 1 just before this program started. I may use the weight I was doing for 10x5 deadlift for the 10x3 but still worry that it may be too much. Guess I'll find out this afternoon when I curse CW's name.
After doing Day 1 I went back and re-read CW's 10x3 for Fat Loss article seeing as how both used the 10x3 set/rep scheme. In that program, CW recommended using 75% (~10RM) which, coincidentally, was what I had to drop down to on the deadlifts after about 5 sets. On upper body stuff I was able to stay more or less at 80%. |
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reagan123
Level 0
Join date: Mar 2006
Location:
Posts: 42
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I'm pretty new to working out and this type of program so i'm just making sure I have this right. On day 1 of phase three we do 10 sets of 3 of the following exercises.
"""""""""""""""""""""""""""""""""""""""
Deadlift
Dips or Decline Bench Press
Chin-ups or Pulldowns (palms up)
Note: These are straight sets that will really get your heartrate pumping
"""""""""""""""""""""""""""""""""""""""
When he says straight sets, does that mean I do 10 sets of deadlifts, then go to 10 sets of 3 for dips and then go to the last 10 sets for chin-ups?
Just making sure I have this right.
Thanks everyone. |
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cage1984
Level 0
Join date: May 2006
Location:
Posts: 1
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I know this is not the right thread for this so sorry but what is burpees |
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Arioch
Level 4
Join date: Apr 2004
Location: Arizona, USA
Posts: 1110
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reagan123 wrote:
I'm pretty new to working out and this type of program so i'm just making sure I have this right. On day 1 of phase three we do 10 sets of 3 of the following exercises.
"""""""""""""""""""""""""""""""""""""""
Deadlift
Dips or Decline Bench Press
Chin-ups or Pulldowns (palms up)
Note: These are straight sets that will really get your heartrate pumping
"""""""""""""""""""""""""""""""""""""""
When he says straight sets, does that mean I do 10 sets of deadlifts, then go to 10 sets of 3 for dips and then go to the last 10 sets for chin-ups?
Just making sure I have this right.
Thanks everyone.
That is exactly what I interpreted this to mean. |
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wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1504
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CW, I'm very pleased with the results thus far. I had been doing 10x3 with deads and pull-ups prior to this program. I did them today and destroyed my previous deadlift PR then surprisingly had no grip trouble with the pull-ups. |
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Ntroych
Level 5
Join date: Apr 2004
Location:
Posts: 206
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I was surprised to find Day 1 of phase III relatively easy. My heartrate was hardly elevated at all and I was able to blast through the sets with heavier weight than I anticipated. This might be because I am used to this type of training (10x3) however I typically use longer rest intervals.
Anyone else experience this?
Nick |
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