I like that they are simple, but they're not fun LOL. And I feel guilty monopolizing two pieces of equipment for twenty minutes.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Rocco's EDT Program
- Thread starter Rocco32
- Start date
Hey sexy
It's definately hard but I think it's working well. How's everything?
I think...he's been wanting to post...but can't get his arms to move...
Something like that 
LOL.
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.
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.
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.
- Joined
- Jul 13, 2004
- Messages
- 32,369
- Reaction score
- 2,936
- Points
- 0
- Age
- 52
- Location
- In a van, down by the river...
Hey Rocco, how long does this workout last (in terms of minutes)?
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.
Exactly 40 minutes minus a warmup.
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?
On a scale of 1-10, its about a 17. Critical.
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.
I like it so far, it is definately a challenge for me. But I can see how it gets old quick too!!!
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.
