the volume part comes with 4x6 in the 10x3, it's not a complete 10x3 program, check out the link karky gave.
i don't want to be hyoooge or anything, i just feel that 155 is too light for a guy. no offense if any of you do weigh 155 or anything, but wearing shirts that are sized small, and pants that are less than 30 inch waist kind of pisses me off. Still, I like it better than being really fat but w/e.
jogging isn't really necessary. RWS over a week, how much volume do you typically have for horizontal push, horizontal pull, squat and dead?
I checked it out, didn't look like that much volume, it just feels like it because you had pretty much all chest work on day a week.
but you still don't want to lay it down for me? I specified movements, like horizontal push/pull. Did you just do a bunch of isolation flies?
hm, well I don't understand why you are only considering horizontal push/pull as being important... what about vertical push/pull and etc.?
Ok ok, i'll lay it out.
monday 12 sets horizontal push and 10 sets calves
tuesday - all pulling 28 sets
wednesday mostly vertical pushing, and isolation 20 some sets total
thursday all isolation for arms and forearms
friday all legs - 20 sets
I think it's a lot of volume.. it was all with maximum weights for sets of 8-10 besides a few heavy sets at 4-6 reps. Most days, specially back and legs, took me at least 2 hours.
It's a lot more than those beginner programs that look like this (I actually did this one before)
"Squats 3 X 5
Bench press 3 X 5
Deadlift 1 X 5"
Wow AZN Dave, you lost 55 lbs? That's awesome dude! I know what you mean about guys wearing small shirts and skimpy pants, I wouldn't want that either. I want to cut down to look lean and see where to go from there, who knows, I might even bulk before I lose most of my fat, I wanna intimidate people Keep it up dude! Good luck with whatever program you choose.