Rocco's EDT Program

Rocco32 · 10-31-2006, 08:21 AM

Quote:

Originally Posted by CowPimp

Looks like fun. I sort of like these workouts because they are so simple and to the point.

I like that they are simple, but they're not fun LOL. And I feel guilty monopolizing two pieces of equipment for twenty minutes.

Rocco32 · 10-31-2006, 08:22 AM

Quote:

Originally Posted by Fitgirl70

Holy Cow Roc...I get to about 20 reps (cause I'm on high reps right now too) and I'm just about to die!!!

I second Gary's question......

Hey sexy

It's definately hard but I think it's working well. How's everything?

Rocco32 · 10-31-2006, 08:23 AM

Quote:

Originally Posted by Burner02

I think...he's been wanting to post...but can't get his arms to move...

Something like that

Rocco32 · 10-31-2006, 08:23 AM

Quote:

Originally Posted by Triple Threat

den he cab typw wid hiz nos.

LOL.

Rocco32 · 10-31-2006, 08:29 AM

1st Set

Bench-
155 x 6/6/6/6/6/5/5/5/5/4/4/4/4/4/3 = 73

RG Pulldown-
100 x 6/6/6/6/6/6/5/5/5/5/5/5/5/4/5 = 79

2nd Set

HS Incline-
110 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6/5 = 95

Cable Row-
100 x 6/6/6/6/6/6/5/6/6/5/5/5/5/6/5/5 = 89

I upped the weights by about 20% from last time. For the last two exercises I may need to up it again.

**P-funk** · 10-31-2006, 10:01 AM

as long as you are breaking records each time you go to the gym, just keep on doing it! that is the whole point of the program....more work....either more weight, or more reps, or more sets, etc...just do more.

Rocco32 · 10-31-2006, 10:11 AM

Quote:

Originally Posted by P-funk

as long as you are breaking records each time you go to the gym, just keep on doing it! that is the whole point of the program....more work....either more weight, or more reps, or more sets, etc...just do more.

How important do you think it is to keep the exercise selection the same each time? I'm asking because I ended up waiting about 10 min inbetween the 1st set and the 2nd for people to get off the HS Incline when I could have easily substituted another exercise and gone right into it.

DOMS · 10-31-2006, 10:21 AM

Hey Rocco, how long does this workout last (in terms of minutes)?

**P-funk** · 10-31-2006, 10:24 AM

Quote:

Originally Posted by Rocco32

How important do you think it is to keep the exercise selection the same each time? I'm asking because I ended up waiting about 10 min inbetween the 1st set and the 2nd for people to get off the HS Incline when I could have easily substituted another exercise and gone right into it.

simple, don't use exercises that people are going to be all over. HS incline is going to be always busy at a chain gym. Go with something like DB bench press or BB bench press and then a row, so you can do them right there and just occupy a small section of the gym.

If you have to wait between sets like that, you are fucking up the density. The idea is more work in the same amount of time....not more work in longer time....that takes away the definition of greater density.

Rocco32 · 10-31-2006, 10:35 AM

Quote:

Originally Posted by DOMS

Hey Rocco, how long does this workout last (in terms of minutes)?

Exactly 40 minutes minus a warmup.

Rocco32 · 10-31-2006, 10:36 AM

Quote:

Originally Posted by P-funk

simple, don't use exercises that people are going to be all over. HS incline is going to be always busy at a chain gym. Go with something like DB bench press or BB bench press and then a row, so you can do them right there and just occupy a small section of the gym.

If you have to wait between sets like that, you are fucking up the density. The idea is more work in the same amount of time....not more work in longer time....that takes away the definition of greater density.

Gotcha. FYI, I wasn't waiting 10 minutes once I had actually started...of course I'm not going to do that. I just waited for my equipment to be free before I started. I rest 5 minutes between the 1st 20 min and the 2nd 20 min, that was when I had to wait longer.

Twin Peak · 11-01-2006, 11:49 AM

Quote:

Originally Posted by Rocco32

Gotcha. FYI, I wasn't waiting 10 minutes once I had actually started...of course I'm not going to do that. I just waited for my equipment to be free before I started. I rest 5 minutes between the 1st 20 min and the 2nd 20 min, that was when I had to wait longer.

I rest up to 10 minutes between sessions, depending. How are you liking this so far?

Twin Peak · 11-01-2006, 11:50 AM

Quote:

Originally Posted by Rocco32

How important do you think it is to keep the exercise selection the same each time?

On a scale of 1-10, its about a 17. Critical.

Twin Peak · 11-01-2006, 11:51 AM

Quote:

Originally Posted by Rocco32

1st Set

Bench-
155 x 6/6/6/6/6/5/5/5/5/4/4/4/4/4/3 = 73

RG Pulldown-
100 x 6/6/6/6/6/6/5/5/5/5/5/5/5/4/5 = 79

2nd Set

HS Incline-
110 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6/5 = 95

Cable Row-
100 x 6/6/6/6/6/6/5/6/6/5/5/5/5/6/5/5 = 89

I upped the weights by about 20% from last time. For the last two exercises I may need to up it again.

You are doing WAY to many sets. How the hell can you squeeze all that in. I do 6-7 sets per exercise, per 20 minutes. And I am dying. You aren't lifting heavy enough and hard enough.

Rocco32 · 11-01-2006, 06:48 PM

Quote:

Originally Posted by Twin Peak

I rest up to 10 minutes between sessions, depending. How are you liking this so far?

I like it so far, it is definately a challenge for me. But I can see how it gets old quick too!!!

Rocco32 · 11-01-2006, 06:50 PM

Quote:

Originally Posted by Twin Peak

You are doing WAY to many sets. How the hell can you squeeze all that in. I do 6-7 sets per exercise, per 20 minutes. And I am dying. You aren't lifting heavy enough and hard enough.

The article I read suggested using a weight that you can do 12 times and only do it six and to keep going back and forth until the 20 minutes are up. I'll have to look up some of your old journals.

Twin Peak · 11-01-2006, 07:26 PM

If I can get more then 50 reps, the weight goes up.

Also, if I can get 12, I'll stop at 11, not 6.

10-31-2006, 08:29 AM	#35
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest/Back 1st Set Bench- 155 x 6/6/6/6/6/5/5/5/5/4/4/4/4/4/3 = 73 RG Pulldown- 100 x 6/6/6/6/6/6/5/5/5/5/5/5/5/4/5 = 79 2nd Set HS Incline- 110 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6/5 = 95 Cable Row- 100 x 6/6/6/6/6/6/5/6/6/5/5/5/5/6/5/5 = 89 I upped the weights by about 20% from last time. For the last two exercises I may need to up it again.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

10-31-2006, 10:01 AM	#36
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	as long as you are breaking records each time you go to the gym, just keep on doing it! that is the whole point of the program....more work....either more weight, or more reps, or more sets, etc...just do more.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-01-2006, 07:26 PM	#47
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	If I can get more then 50 reps, the weight goes up. Also, if I can get 12, I'll stop at 11, not 6.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

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