Thread: Rocco's EDT Program

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?

Originally Posted by Burner02

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

Something like that

Originally Posted by Triple Threat

den he cab typw wid hiz nos.

LOL.

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.

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.

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.

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

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.

Originally Posted by DOMS

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

Exactly 40 minutes minus a warmup.

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.

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?

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.

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.

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!!!

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.