Rocco's EDT Program

Rocco32 · 10-23-2006, 09:22 AM

After reading the post by Cow and talking with Patrick I decided to give this a go. I think it'll be good for hypertrophy but also to kickstart my metabolism and keep things (exercises) simple for now which is what I need. I'm start the first phase of this and this is my break-up:

Mon- Chest/Back
Tue- Quads/Hams
Thur- Lower Back/Abs/Calves
Friday-Tri's/Bi's

There are many different ways to split things up and that will be how I change every 6-8 weeks. Then there is another phase that Charles Stanley has written that I'll start doing. Here is the link to the program: http://www.t-nation.com/readTopic.do?id=459765 It's basically picking 2 exercises, in this case I choose opposing or unrelated muscles and performing the two exercises back to back with as little rest in between as possible for 20 minutes...then you go on to another 2 exercises and do it again for 20 minutes. You keep the weights the same. The next time you do the workout you want to increase the number or reps you get in 20 minutes.

Rocco32 · 10-23-2006, 09:27 AM

First circuit

Bench-
135 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6

Reverse Grip Pulldown-
80 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6

So that's 90 reps for each exercise

Second Circuit

Hammer Strength Incline Bench-
90 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6

Low Row-
85 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/5

That's 90 reps for HS Incline and 89 for Low Row

Definately a hard workout but I don't think I picked the weights heavy enough. I should have only been doing singles by the end and I got 30 sets in 20 minutes. I'll increase the poundage by 20% and see what happens next week.

**IainDaniel** · 10-23-2006, 09:47 AM

Interesting. That would kick the shit out of me.

But I am a fat fuck

Rocco32 · 10-23-2006, 09:55 AM

Quote:

Originally Posted by IainDaniel

Interesting. That would kick the shit out of me.

But I am a fat fuck

I'm fat too

Interestingly I didn't notice how badly it affected me till after I was finished. While your doing it your really not distracted by anything since you don't have time to be and you just keep giving it your all back and forth. But walking out to my car I thought I was going to die and for about 1 hour after that LOL.

Spud · 10-23-2006, 10:20 AM

Holy shit. Thats alot of reps. Did you find it to be more of a cardiovascular workout or endurance?

Rocco32 · 10-23-2006, 10:42 AM

Quote:

Originally Posted by Spud

Holy shit. Thats alot of reps. Did you find it to be more of a cardiovascular workout or endurance?

I think it felt more endurance. Like I said, I think I picked the weights too light. I don't think I was supposed to get that many reps, but needless to say my back and chest did feel enormously huge after, LOL.

Archangel · 10-23-2006, 02:44 PM

OMG!!! Brother Rocco, that w/o would have KILLED me!!! Best Wishes with the new routine my Friend!!!

Burner02 · 10-23-2006, 06:14 PM

dang....betcha are gonan feel THAT in the morning....
How ya been, Roc?

Triple Threat · 10-23-2006, 06:17 PM

Quote:

Originally Posted by Rocco32

First circuit

Bench-
135 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6

Reverse Grip Pulldown-
80 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6

So that's 90 reps for each exercise

Second Circuit

Hammer Strength Incline Bench-
90 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6

Low Row-
85 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/5

That's 90 reps for HS Incline and 89 for Low Row

Definately a hard workout but I don't think I picked the weights heavy enough. I should have only been doing singles by the end and I got 30 sets in 20 minutes. I'll increase the poundage by 20% and see what happens next week.

Wassa matter? Wimp out?

**CowPimp** · 10-23-2006, 09:36 PM

Cool, I hope you do well. His suggestion was to pick your 10-12RM and do half that number of repetitions per set to start. Of course, you don't even have to do it that way.

Let use know how you feel tomorrow. Supposedly you get incredibly sore from this kind of workout, most likely due to the very high volume.

JerseyDevil · 10-24-2006, 06:35 PM

Holy Crap! Is this the infamous Eastern Daylight Time workout?

JerseyDevil · 10-24-2006, 07:54 PM

That was a joke

bludevil · 10-25-2006, 02:55 PM

Very interesting w/o Rocco, looks like it would be an extremely effective for cutting. Glad it's you and not me bud

Rocco32 · 10-27-2006, 09:10 AM

Quote:

Originally Posted by Archangel

OMG!!! Brother Rocco, that w/o would have KILLED me!!! Best Wishes with the new routine my Friend!!!

What, the HIT man?!? I don't think so LOL.

Rocco32 · 10-27-2006, 09:11 AM

Quote:

Originally Posted by Burner02

dang....betcha are gonan feel THAT in the morning....
How ya been, Roc?

Ummm, I actually felt it for a couple of morning

That's why it's been so long for another workout

I'm doing well, how bout yourself big guy?

Rocco32 · 10-27-2006, 09:12 AM

Quote:

Originally Posted by Triple Threat

Wassa matter? Wimp out?

I was thinking that as I did the 5th rep and realized I really didn't have anything more to give!!!

Rocco32 · 10-27-2006, 09:13 AM

Quote:

Originally Posted by CowPimp

Cool, I hope you do well. His suggestion was to pick your 10-12RM and do half that number of repetitions per set to start. Of course, you don't even have to do it that way.

Let use know how you feel tomorrow. Supposedly you get incredibly sore from this kind of workout, most likely due to the very high volume.

Thanks Cow. That's what I was trying to do but I think I estimated my 12RM off. I messed up todays w/o a bit too

Rocco32 · 10-27-2006, 09:13 AM

Quote:

Originally Posted by JerseyDevil

Holy Crap! Is this the infamous Eastern Daylight Time workout?

Rocco32 · 10-27-2006, 09:14 AM

Quote:

Originally Posted by bludevil

Very interesting w/o Rocco, looks like it would be an extremely effective for cutting. Glad it's you and not me bud

Thanks Blu, it definately takes motivation to get into the gym after you've done this once!

Rocco32 · 10-27-2006, 09:18 AM

1st Set

BB Curl-
65 x 6/6/6/6/6/5/6/6/5/5/5/5/4/4/4 = 79 reps

Skull-
65 x 6/6/6/6/6/6/6/6/6/6/6/6/5/5/5 = 87 reps

2nd Set

DB Curl Sitting-
30 x 6/6/6/6/5/5/5/5/5/5/5/5/5/5 = 74 reps

One Arm DB Tri Ext-
15 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6 = 84 reps

Too light on the skulls and definately too light on the DB Ext. The other exercises could go up a bit as well.

Archangel · 10-29-2006, 08:48 AM

Good lookin w/o BRother Rocco, how do you feel with all that volume??? Keep at it my Friend, wishing you nothing but the best!!!

Burner02 · 10-29-2006, 03:40 PM

was'sup, Roc!

gwcaton · 10-29-2006, 08:08 PM

Quote:

Originally Posted by Rocco32

1st Set

BB Curl-
65 x 6/6/6/6/6/5/6/6/5/5/5/5/4/4/4 = 79 reps

Skull-
65 x 6/6/6/6/6/6/6/6/6/6/6/6/5/5/5 = 87 reps

2nd Set

DB Curl Sitting-
30 x 6/6/6/6/5/5/5/5/5/5/5/5/5/5 = 74 reps

One Arm DB Tri Ext-
15 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6 = 84 reps

Too light on the skulls and definately too light on the DB Ext. The other exercises could go up a bit as well.

Holy F'n cow Roc !! What are you doing now ? Hey bud

**CowPimp** · 10-30-2006, 03:43 AM

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

Fitgirl70 · 10-30-2006, 07:36 AM

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......

10-23-2006, 09:22 AM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Rocco's EDT Program BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com After reading the post by Cow and talking with Patrick I decided to give this a go. I think it'll be good for hypertrophy but also to kickstart my metabolism and keep things (exercises) simple for now which is what I need. I'm start the first phase of this and this is my break-up: Mon- Chest/Back Tue- Quads/Hams Thur- Lower Back/Abs/Calves Friday-Tri's/Bi's There are many different ways to split things up and that will be how I change every 6-8 weeks. Then there is another phase that Charles Stanley has written that I'll start doing. Here is the link to the program: http://www.t-nation.com/readTopic.do?id=459765 It's basically picking 2 exercises, in this case I choose opposing or unrelated muscles and performing the two exercises back to back with as little rest in between as possible for 20 minutes...then you go on to another 2 exercises and do it again for 20 minutes. You keep the weights the same. The next time you do the workout you want to increase the number or reps you get in 20 minutes.
	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...

10-23-2006, 09:27 AM	#2
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Day 1: Chest/Back First circuit Bench- 135 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6 Reverse Grip Pulldown- 80 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6 So that's 90 reps for each exercise Second Circuit Hammer Strength Incline Bench- 90 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/6 Low Row- 85 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6/5 That's 90 reps for HS Incline and 89 for Low Row Definately a hard workout but I don't think I picked the weights heavy enough. I should have only been doing singles by the end and I got 30 sets in 20 minutes. I'll increase the poundage by 20% and see what happens next week.
	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...

10-23-2006, 09:47 AM	#3
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Interesting. That would kick the shit out of me. But I am a fat fuck
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

10-23-2006, 10:20 AM	#5
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Holy shit. Thats alot of reps. Did you find it to be more of a cardiovascular workout or endurance?
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-23-2006, 02:44 PM	#7
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	OMG!!! Brother Rocco, that w/o would have KILLED me!!! Best Wishes with the new routine my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-23-2006, 06:14 PM	#8
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	dang....betcha are gonan feel THAT in the morning.... How ya been, Roc?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-23-2006, 09:36 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Cool, I hope you do well. His suggestion was to pick your 10-12RM and do half that number of repetitions per set to start. Of course, you don't even have to do it that way. Let use know how you feel tomorrow. Supposedly you get incredibly sore from this kind of workout, most likely due to the very high volume.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-24-2006, 06:35 PM	#11
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Holy Crap! Is this the infamous Eastern Daylight Time workout?

10-24-2006, 07:54 PM	#12
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	That was a joke

10-25-2006, 02:55 PM	#13
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Very interesting w/o Rocco, looks like it would be an extremely effective for cutting. Glad it's you and not me bud
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-27-2006, 09:18 AM	#20
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Arms 1st Set BB Curl- 65 x 6/6/6/6/6/5/6/6/5/5/5/5/4/4/4 = 79 reps Skull- 65 x 6/6/6/6/6/6/6/6/6/6/6/6/5/5/5 = 87 reps 2nd Set DB Curl Sitting- 30 x 6/6/6/6/5/5/5/5/5/5/5/5/5/5 = 74 reps One Arm DB Tri Ext- 15 x 6/6/6/6/6/6/6/6/6/6/6/6/6/6 = 84 reps Too light on the skulls and definately too light on the DB Ext. The other exercises could go up a bit as well.
	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...

10-29-2006, 08:48 AM	#21
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin w/o BRother Rocco, how do you feel with all that volume??? Keep at it my Friend, wishing you nothing but the best!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-29-2006, 03:40 PM	#22
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291	was'sup, Roc!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-30-2006, 03:43 AM	#24
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Looks like fun. I sort of like these workouts because they are so simple and to the point.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-30-2006, 07:36 AM	#25
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,351 Blog Entries: 7 Photos: 4	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......
	All the glory to God! We have a baby on the way.

10-30-2006, 05:27 PM	#26
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,291