t-gunz cutting diet please critique

[tbody66]

thanks for checking in.

does it matter if i do two exercises at 10 x 10? or you think 1 set of 10 will suffice?

It matters, your mass exercise for the bodypart is sufficient for the performance of the 10x10, and only one exercise per bodypart per day should be a 10x10, the overload on chemical production beyond that would prove counter-productive. If you noticed all I added to your program was stretching and topping off exercises. I also did not have you performing 10x10's on shoulder day. Too small of a muscle group to put through this program when on restricted caloric intake and when you are putting all of your large muscle groups through 10x10's during the week. I normally wouldn't even suggest breaking out the 10x10's for more than one major muscle group for a lifting cycle weekly, meaning I would have you focus on one major body part with the 10x10's for four weeks and then switch them to another bodypart.

[Twist]

It matters, your mass exercise for the bodypart is sufficient for the performance of the 10x10, and only one exercise per bodypart per day should be a 10x10, the overload on chemical production beyond that would prove counter-productive. If you noticed all I added to your program was stretching and topping off exercises. I also did not have you performing 10x10's on shoulder day. Too small of a muscle group to put through this program when on restricted caloric intake and when you are putting all of your large muscle groups through 10x10's during the week. I normally wouldn't even suggest breaking out the 10x10's for more than one major muscle group for a lifting cycle weekly, meaning I would have you focus on one major body part with the 10x10's for four weeks and then switch them to another bodypart.

ON the money! Great ideas here. Never really thought of doing a 10x10 for only one bodypart, and rotating bodyparts. This is why I keep coming back. Other one that I love is when LB (hate to say it) said he does 100 squats without putting the bar down, can take as much time but have to do 100. I implemented this immediately with 1 client. Great ideas are born here everyday

[tbody66]

ON the money! Great ideas here. Never really thought of doing a 10x10 for only one bodypart, and rotating bodyparts. This is why I keep coming back. Other one that I love is when LB (hate to say it) said he does 100 squats without putting the bar down, can take as much time but have to do 100. I implemented this immediately with 1 client. Great ideas are born here everyday

Yeah, that freaked me out, don't know if I'm ready to take that on yet, tomorrow is my fourth week for 10x10's on squats, I'm planning on upping my weight and see what happens. My legs are still sore from last thursday's leg workout, and let me tell you since I do squats on Monday my thursday leg routine is high rep/no weight standing lunges, this is insane how it hits places the squats don't.

[t-gunz]

proposed training cycle:

Monday - Chest, Bi's
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10
B1: incline fly 4 x 10-12
B2: concentration curls 4 x 10-12

Tuesday - Back, Tri's
A1: Deadlift - 10x10
A2:Rope Tricep Press down - 10 x 10
B1:lat pull downs 4 x 10-12
B2: Skull crushes 4 x 10-12

Wednesday - cardio

Thursday - Legs
A1:Squat - 10x10
B1:stiff legged deads 4 x 10-12
B2:seated Calf raises 4 x 10-12



Friday - shoulders/Arms
A1:Military BB Press - 4 x 10-12
B1:upright rows 4 x 10-12
C1:dumbbell shrugs 4 x 10-12
D1:dips 3 x BW to failure
superset
D2: Preacher curls 3 x 8 x 12
E1:1 arm cable push down 3 x 8-12
E2: 1 Arm Cable Curls 3 x 8-12


HIIT PWO one 30sec all out sprint followed by 5 minutes of slower cardio (65%mhr) repeat.

[tbody66]

proposed training cycle:

Monday - Chest, Bi's
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10
B1: incline fly 4 x 10-12
B2: concentration curls 4 x 10-12

Tuesday - Back, Tri's
A1: Deadlift - 10x10
A2:Rope Tricep Press down - 10 x 10
B1:lat pull downs 4 x 10-12
B2: Skull crushes 4 x 10-12

Wednesday - cardio

Thursday - Legs
A1:Squat - 10x10
B1:stiff legged deads 4 x 10-12
B2:seated Calf raises 4 x 10-12



Friday - shoulders/Arms
A1:Military BB Press - 4 x 10-12
B1:upright rows 4 x 10-12
C1:dumbbell shrugs 4 x 10-12
D1:dips 3 x BW to failure
superset
D2: Preacher curls 3 x 8 x 12
E1:1 arm cable push down 3 x 8-12
E2: 1 Arm Cable Curls 3 x 8-12


HIIT PWO one 30sec all out sprint followed by 5 minutes of slower cardio (65%mhr) repeat.

This is awesome, you will get some insane gains from this. Stick with it for four full weeks and then we'll mix it up.

[t-gunz]

This is awesome, you will get some insane gains from this. Stick with it for four full weeks and then we'll mix it up.

thanks for the help. couldnt of done it without you and twist

just finished the session. defintly had to drop the weights to meet the full 10 x10. but i enjoyed it.

super setting between then really got the intensity going. i was sweating a lot just from weights

just did PWO HIIT for 25mins. dam that shit is intense 30 seconds feels like for ever lol