The fact that it is new to your body and you are sore is proof it is "working". This workout really isn't anything new except for the one last set with extremely high reps. If you are 5'10 and 143 I would say this type of workout isn't for you. I assume your goal is to pack on weight and get as strong as possible as quick as possible. These Once a week bodybuilding "magazine" workouts are not very good for someone in your position. I would reccomend something like Stronglifts or starting strength. If you wanna keep a bodybuilding type routine the IRON MAN HIT is a good choice. Below are links to the workouts. I dont see much talk on these boards about StrongLifts and SS(5x5 or 3x5 workouts). I know this is a bodybuilding forum and these are considered powerlifting workouts, but for a beginner(I am assuming you are) These types of workouts work the fastest on packing on weight. Only after you have a strong base should you move onto a once a week workout
3x5, 5x5
http://forums.steroid.com/showthread.php?t=239211
Stronglifts
http://stronglifts.com/stronglifts-5...ining-program/
I just assumed you are a beginner due to your weight. What is your training experience, what are your goals?