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Getting strong with some size

Anthony1980

Anthony1980

New member
Started this Monday...
BB bench 10x3 155lbs
BB rows 10x3 145lbs
DB flies 3x8 40
Underhanded pull downs 3x8 140lbs
Inclined DB press 3x8 65lbs
Single arm cable curls 3x8 50lbs
10 minutes of hiit 30 second sprint 60 rest

Rest day today...
Going to be a mon wed fri split

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Upon extensive searching i found one hell of a routine that has complete opened my eyes. Its a full body workout. 3 day routine which is known for building size and incredible strength. The Chad Waterbury 12x3 workout. Wow! Tried it today and loved it. I feel amazing after it. First workout was...
Stiffleg deads 185lbs
Military Press 100
Standing calf raises (not sure of the weight as the numbers are rubbed off but it was all of them)
Side bends 50lbs DBs
Decline bench 155lbs
Chin ups
ALL 12x3
And all were supersets

I will definitely go with it. 4 week routine... next workout session coming soon.

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Chad has been around for awhile. New workouts are a wonderful refresher for those with little or no gains doing the good ole same old same old.

Be sure to reevalute ur routine once done and see if has met ur goals.

Keep urself motivated by change, stagnant workouts drain ur mojo.
 
Squats 190 3x12
BB rows 140 3x12
Flat bench 135 3x12
External rotations band 3x12
Triceps pushdowns 100 3x12

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Hey Anthony glad to see you started up a log. Consider me in bro ill follow along and watch the gains
 
Last edited:
10x3 barbell rows at 145 a few days ago and then 3x12 at 140. Something doesn't make sense, how's your form on these?
 
Yeah i know. I'm not used to some of them that i haven't done before. Used to always to DB rows. Trying to change up some things. I feel a lot better using the BB on most exercises.

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Anthony1980 said:
Yeah i know. I'm not used to some of them that i haven't done before. Used to always to DB rows. Trying to change up some things. I feel a lot better using the BB on most exercises.

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Click to expand...

Don't stray from the program yet bro get those big lifts up and sculpt down the road
 
Im not, im kind of just getting the feel of where i need to be, starting wise. 3x12 and 10x3 are completely different workouts. Im really liking the 10x3 and as well as 5x5. They are both great with strength and size. I may do a 4 week program with each. 4 weeks 10x3 then 4 weeks 5x5. And just watch my strength shoot up!

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Add just a couple isolations but otherwise focus on compounds. By the way, does anyone else have this problem? When you know you should rest but you have this extreme want to go to the gym but you know if you do you fear that you might not have had the appropriate amount of rest/recovery?

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Anthony1980 said:
Add just a couple isolations but otherwise focus on compounds. By the way, does anyone else have this problem? When you know you should rest but you have this extreme want to go to the gym but you know if you do you fear that you might not have had the appropriate amount of rest/recovery?

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Click to expand...

Yes I suffer from this problem big time
 
Yah so I do some like random stuff, pull ups, light power cleans, sprints, rear delts, curls, traps (basically stuff I neglect on other days).
 
Never anything wrong going n just using light weight n working on form. It isn't sexy but it's good to relieve that "I need to do SOMETHING" itch. When in doubt, cardio rear delts abs n calves for sure
 
Ok last week was making sure form was good and getting the feel of a few the exercises....
All these were in perfect form. I feel great about it too!

10x3 for compounds.
Squat 5 sets@205 4 sets@215 1 set@225
Bench 5 sets@155 3 sets@165 1 set@176 1 set@180
BB Rows 4 sets@150 3 sets@160 3 sets@170

X8
Flies 2@35
Bicep curls 3@85

Couldn't do anymore. Killed it!

30 crunches just for the hell of it lol

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Hey guys, i need some advise. I love the strong lifts and my gains continue but here's the issue. I have some unwanted body fat in the abdominal area. Is it cool to continue this or should i go a different route temporarily to get my body fat down or will it decrease as i lift heavier. I prefer not to stray from the 10x3 and 5x5 routines but i guess i can if need be.

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Anthony1980 said:
Hey guys, i need some advise. I love the strong lifts and my gains continue but here's the issue. I have some unwanted body fat in the abdominal area. Is it cool to continue this or should i go a different route temporarily to get my body fat down or will it decrease as i lift heavier. I prefer not to stray from the 10x3 and 5x5 routines but i guess i can if need be.

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Click to expand...

Just
Clean up your diet and the fat will melt away, add some short intense intervals on off days or like a 10 min sprints interval after the heavy lifting. Some cardio on off days is fine too just don't completely drain yourself to the point of not being able to lift to max capacity.
 
^^^im proof of that.

I have a sweet tooth so my diet by no means is "clean" but I sprint n such and end up with a decent mid section. If I ate clean, I could get a pretty solid midsection

So just add in some high intensity cardio and eat clean 90% of time and it'll lean out.
 
Actually i think I'd do it after workouts since its a 3 day workout and the rest days are every other day.

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Doesn't matter when, just get the work done at some point. Make a goal to do say 20 50m sprints a week. Some days u may do 10 cuz u feel great n others you may do 3 cuz it's just not happening
 
Well i need to go ahead and brag a little lol went to work and have gotten 4 compliments on my arms and shoulders. Workouts are going great!

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10x3
Deadlift 3sets@185 3sets@205 3sets@215 1set@225
Military Press 3sets@115 6sets@125 1set@130
Behind the neck pulls 3sets@140 4sets@150 3sets@160


Shoulder flies 35 3x8
Underhand pulls 150 2x10

Damn i feel it! Got that shaky feeling after i was done! All in great form!

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10 set of 3reps
Squat 3@210 3@215 3@220 1@225
Bench 3@160 3@165 1@175 1@180
BB Rows 3@155 3@165 4@175

10 minute sprints

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I really appreciate all the advise given on here. I will continue on the strength training and see where it takes me. Also continue with the sprints. I have always stayed away from ANY cardio but i realize since my diet isn't COMPLETELY clean im going to have to do it. Reasoning for staying away from it was not that i don't like it or can't, i was always told I'll lose muscle in the process. One the other hand, I've heard a lot that sprints are different. Was a little difficult after squats but i fought through it!! I never quit. Been hitting the gym for over a year now and NOT about to stop now!

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10x3
Deadlift 3@205 3@215 3@225 1@235

Military Press 3@120 3@125 3@130 1@135

Lat Pulls 4@140 4@150 2@160

2x8
Tricep pull down 100lbs

10 minute sprints

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Great strength! I really like it but my body is starting to feel the affects like wearing out. I guess I'll get used to it. Im on my third week of it.

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Since it seems my body is feeling a little wore out from the constant strong lifts, i am going to listen to my body and do a week or two of lighter weight more reps type of thing. I kind of got it figured out except for one thing. Its going to be a push pull legs type. Using a strong lift each day but isolations after it.

Ex: push
Flat bench (strong lift)
Flies
Db inclined/declined bench
Tri pushdowns/extension

Pull
Deads (strong lifts)
Back extension
Reverse flies
Rows (strong lift)

Legs
Squat (strong lift)
Curls
Calf raises
Etc

Now my problem is military press. It is a strong lift but im thinking if i put it on my push day it will be too taxing. Where could i stick it? On legs? Help please.

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Anthony1980 said:
Since it seems my body is feeling a little wore out from the constant strong lifts, i am going to listen to my body and do a week or two of lighter weight more reps type of thing. I kind of got it figured out except for one thing. Its going to be a push pull legs type. Using a strong lift each day but isolations after it.

Ex: push
Flat bench (strong lift)
Flies
Db inclined/declined bench
Tri pushdowns/extension

Pull
Deads (strong lifts)
Back extension
Reverse flies
Rows (strong lift)

Legs
Squat (strong lift)
Curls
Calf raises
Etc

Now my problem is military press. It is a strong lift but im thinking if i put it on my push day it will be too taxing. Where could i stick it? On legs? Help please.

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Click to expand...

Swap one of your chest pushing motions every other push day for the military! Keep up the good work btw your lift numbers are looking good!
 
Since they're on the same day i could do the same with deads and rows i suppose.

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I'll have to research the 5/3/1. Sounds interesting but if possible I'm trying to stay on some kind of a 3 day (mon-wed-fri) routine.

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Deads 225x5x5x5 235x5x5 245x5
Inclined DB reverse flies 20x8x8x10
Chin ups 6x6x6 (all i could do)
BB rows 145x8x8x10
Underhanded cable pulldowns 140x8x8 150x8
Hyperextensions with 25lbs plate x8x10
One arm cable bicep curl 50x8x8
20 minute uphill walk

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Felt amazing after that! Had a strong lift that was crazy. First time i deadlifted that! Then a bunch of others. Overall great workout i believe.

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Feeling really good about this!

Flat bench 160x5x5 165x5 170x5 180x5
Decline DB press 55x8x8 60x8
Incline chest press 110x8x8 130x8
Seated flies machine 130x6 115x8x8
Laying DB tricep ext 55x8x8
Tricep pulldowns 100x8x8

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I feel i could've done better but not feeling good today. Wife and kid had the flu last week so i hope I'm not getting it but here it is......

Squat 215x5x5x5 225x5 235x5
Military Press 125x5x5 130x5x5x5
Leg extension 90x6x6 (each leg)
DB Shrugs 75x8x8
Seated leg curl 60x6x6 (each leg)
Standing calf raises 70x10x10
Shoulder flies 25x6x6
20 minutes uphill light/moderate cardio

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Good work dude- only thing I want to say is watch those leg extensions. Heavy leg extensions can cause injury. If u go super light/high rep-> much better
 
I agree after i did them. No injury but i could almost feel something going on. Also i think i bruised my shoulders on squats. I use the foam padding around the bar (go ahead and laugh lol). Anyways they didn't have the one i usually use, they had a Velcro one. Mid-squat i guess the bar rolled slightly and the Velcro came lose and it went from 1.5" padding between me and the bar to 230lbd dropping on my neck/shoulder area. Only a inch and a half drop but damn i felt it.

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Thanks. Also as far as the extensions, i usually dont do that. Usually rely on squat/deads. I just wanted something different today.

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Feeling weak today. Something is better than nothing.

Inclined DB press 60x8x8x8
DB rows 50x8x8x8
Chest flies 115x8x8x8
T bar rows 90x8x8x8 (reverse grip)

All shaky

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Anthony1980 said:
Feeling weak today. Something is better than nothing.

Inclined DB press 60x8x8x8
DB rows 50x8x8x8
Chest flies 115x8x8x8
T bar rows 90x8x8x8 (reverse grip)

All shaky

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Click to expand...

May I ask y ur hitting both chest and back together? Not to mention not even enough total weight moved for either bodypart, not by a long shot.
 
Just to do a little push/pull. Not feeling well at all the past couple days. Just wanted to do something.

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Just some cardio today. Ya know it's been months since I've had a cardio only day. Damn it was kind of refreshing. Back to lifting tomorrow.

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Feeling one more push/pull day.a mix up then some rest and a little cardio through the weekend. Then hitting the strong lifts starting monday. Wanting to hit my goals!! On a mission! Never say never!



"Its not how hard you hit, it's how much you can get hit and keep moving forward"

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DB flat bench 60x8 65x8x8 70x6
DB flies 25x8 30x8x8
Superset

Laying DB triceps extension 55x8x8x8
Push ups
Superset

Laying t bar row 80x8x8x8
Inverted rows
Superset

BB rows 150x8 135x8x8
Bicep curl 70x8x8x8
Superset

Never really tried supersets until today. Damn i killed it but wore out lol

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Slow going process. Still s little fat around the midsection but with sprints, its coning off slowly.

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Almost at the 200 mark!!! YES!!!

Bench 165x3x3 175x3x3 185x3x3x3x3x3 195x3
BB Rows 160x3x3x3 170x3x3x3 175x3x3 180x3x3

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Didn't call for it this time. Leg work is next workout. Im doing chad waterbury hypertrophy part 1. Day 2 is legs.

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I'm actually still learning about his routines but from what i can tell, they are all solid.

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Squats 145x10 150x10 155x10 160x10 165x10
Hanging pike 5sets x 10
Standing calf raises 100x10x10x10x10x10
Seated legs curl 90x10x10
Leg extension 65x12x12

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Deads 255x5x5x5 265x5 270x5 damn!! Perfect form. Strength is shooting up!!

Decline BB Bench 155x8x8x8
BB rows 160x8x8x8
Seated DB Military Press 50x8x8x8
Inclined reverse flies DB 25x8x8x8



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Ok very intense week! Vacation next week!! Low weight high reps! Mix of machine and free weights here we go

Chest day

Inclined machine press 130x20 115x12 105x10
BB inclined press 115x12x12x8
Pec dec machine 95x12x12x12
Cable flies 45 (each side) x15x15x15
BB flat bench (smith machine because of lack of a spotter) 115x12x12x10

Felt like i killed my chest but well worth it. Back day tomorrow

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BB Rows 125x12x12x12
Lat pulls 100x15x12x12
Deads 160x10x10x10
One arm DB rows 40x12x12x12
Cable curls 50x@2x12x12
Preacher curls 50x10x10x10


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Back at it after my vacation. Here we go...

BB bench 135x8 185x3x3 160x3x3 135x8
DB inclined press 55x6x6 45x8x6
Pec dec 85x10x10x15
Tricep cable pushdowns 80x6 60x8x8
Inclined machine press (dropset) 115x12
85x8 50x7 (completely wore it out)

20 minute moderate cardio

Not bad for my first day back!

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BB Rows 135x10 155x5x5x5 135x8
Row machine (new equipment had to try it out lol) like a combo lat/row type 135x12 185x10 195x8
Narrow grip lat pulls 110x8x8x8

DB hammer curls 25x8x8
BB curls 45x8x8

Arms are jello

15 minutes moderate cardio

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Seated military press 95x12x10x8x6
Lateral flies 25x12x10x8x6
Reverse flies 25x12x10x8x6
DB shugs 65x12x10x8x6

Laying triceps extension 60x10x8x6
One arm cable extension 50x10x8x6
One arm DB extension 25x10x8x6

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Anthony1980 said:
Seated military press 95x12x10x8x6
Lateral flies 25x12x10x8x6
Reverse flies 25x12x10x8x6
DB shugs 65x12x10x8x6

Laying triceps extension 60x10x8x6
One arm cable extension 50x10x8x6
One arm DB extension 25x10x8x6

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Click to expand...

Why not do sets keeping reps at ur 12 or 10 base, no reason to grow when it appears ur setting limits by doing 12/10/8/6, just my thoughts.
 
Its a routine i found. It's just how it calls for the sets. Like you go heavy enough to just before failure to do the first 12 but too much to get another 12 so you drop it 2 reps and etc.... i felt the pump really nicely.

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BB rows 140x12x10x8x6
Lat pulls 110x12x10x8x6
Narrow grip pulldowns 110x12x10x8x6
one arms DB rows 45x12x10x8x6

10 minute sprint

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Ok back with the 5x5!!! I know the weights are a little lower than last time i did it but that's because i feel like i rushed, went through it quickly, lost form a little. This time it's time to do it right! No rushing and keeping form! Feeling good about it.

Squat 155x5x5x5 165x5 170x5
Bench 135x5x5x5 145x5 150x5
BB Rows 120x5x5x5 125x5 130x5

10 minute stationary bike

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