Workout Log 4
I started a new program this week. I want to drop a little bodyfat without losing strength or muscle size, so I am using EDT (escalating density training), a program developed by Charles Staley. I've been working with EDT for myself and clients for a long time, so I have reworked the program to suit my needs.
Here are the basics:
1) Everything is supersetted.
2) Choose opposing muscle groups (back/chest) or distal muscle groups (legs/shoulders) for each set.
3) Use a weight that you can ten reps with, no more, no less.
4) Perform sets of 5 reps going back and forth between exercises as quickly as possible.
5) Do this for 10 to 15 minutes.
6) Next time you do the set, aim for more reps in the same time, or the same reps in less time. Add weight when you can get more than a superset per minute.
The usefulness of this program is getting in cardio while keeping or even maintaining muscle. This program works equally well for building muscle as it does for shedding fat -- it all depends on caloric intake.
Monday (5/22):
A1: Hack Squat: 180 x 10, 360 x 8, work weight was 540
A2: DB Pullover: 45 x 10, work weight was 85 (all we have)
7 sets of 5 reps in 9:59
B1: Hang Clean: 135 x 8, 195 work weight
B2: DB Chest: 45 x 10, 2 x 85 work weight
6 sets of 5 in 10:49 (hang cleans killed me)
C1: Hammer Strength Row: 145 work weight on each side
C2: Arnold Press: 2 x 45 work weight
7 sets of 5 in 10:02
Old style sit ups: 3 sets x 30, 25, 25
Tuesday (5/23): Off
Wednesday (5/24):
A1: Smith Deads: 90 x 8, 180 x 6, 270 work weight
A2: Incline Chest: 135 x 8, 195 work weight
7 sets of 5 in 14:31
B1: Hammer Strenght Lats: 115 each side work weight
B2: High Pull: 135 work weight (wide grip, pull from hang to neck)
7 sets of 5 in 11:42
C1: Cable Flies: 110 each side work weight
C2: Cable Laterals: 40 each side
7 sets of 5 in 10:01
Ab roller: 3 sets of 50
Thursday (5/25):
25 minutes of HIIT cardio on eliptical
Ab Wheel: 4 x 15/12/10/10
Friday (5/26): off
Saturday (5/27):
A1: Split Squat: 90 x 8, 180 x 8, 270 x 6, 320 work weight
A2: Bench Press: 135 x 8, 185 x 6, 225 work weight
6 sets of 5 in 15:58
B1: Smith Military Press: 150 work weight
B2: Bent Row: 135 x 10, 245 work weight
7 sets of 5 in 15:15
C1: Depth Jumps (24"): 2 x 12 work weight
C2: Push Ups with Rear Lateral Raise: 2 x12 work weight
5 sets of 5, 5, 5, 5, 13/1o in 9:00 (running out of time before next client)
Depth jumps start with standing on top of step platform, then dropping to the floor, straddling the step and immediately jumping back onto the platform -- a plyometric move.
The push up/rear delt combo: holding dumbbells in hands, do a push up, at the top raise one arm at a time in a rear lateral raise. This works the abs as well as the chest, shoulders and upper back.
So that was my week. The times will get better as I do this more. It's been a few months since the last time I've done it. I might also play with the combos since some of these were pretty tough.
Technorati Tags: Workout log, Weight training, EDT, Charles Staley, HIIT
posted by William Harryman @ 6:23 PM
2 Comments:
I've been content with my conditioning for a while so I haven't followed a set program. I know what in a weeks' time the exercises I need to cover, and so just work as the spirit moves me from day to day. It's fun: crazy intense or rather mellow depending on the day.
I'm also lucky because, with my current schedule, time is no object, so I can go everyday if I feel like it, and allow my workout to be as efficent or timeconsuming as I want. Mostly, though, I like intensity--the burn and struggling with weights at the edge of what I can control is big fun for me--and like to be done (in all senses) in less than an hour. When I'm working full time this summer, I'll have to be much more organized so I'm getting some great ideas from seeing what you're up to. There's no way I could handle that much volume with that many compound exercises in one workout as things stand, but perhaps if I could bear to take more rest days ... hmmm...
Have you ever tried slapping some plates on ez curl bar and doing "dumbbell" pullovers that way? Might work. 25 minutes of HIIT? Go you! Or maybe what you're doing would better be described as interval training? I've been thinking of HIIT as intervals of all-out sprints, not merely intervals of a faster pace--which is why I can't imagine doing 25 minutes of it. Maybe I have the wrong idea though. Perhaps I'm just chicken, but barbell bentover rows scare the hell out of me. I've tried them a few times, but no matter how I set myself up, I cannot keep my lower back in the correct position while working with a weight that actually challenges my lats/rhomboids. There's a HUGE dude at the gym who does them--incredibly proud of the massive weight he hefts--but his form is horrendous and I never see him jerking that weight up with a totally rounded back without a feeling of dread in my stomach. For the moment, I guess I'll stick with my pull-ups and dumbbell rows. Thanks for sharing.
Kai in NYC
Kai,
I do HIIT with an all-out sprint for 30 seconds, then 90 seconds of about 70%, then 30 seconds of sprint, and so on. I will work toward 60 seconds/60 seconds as I get in better shape.
Sounds like you have a good deal going with your workouts. If I had more time, I might do the same thing, but I need to get my workout in under an hour most days, and only three days a week (not always on the same days as my schedule shifts).
I have done the ez bar pullovers in the past, and I should do them now. There's usually some 140 pound teenager trying to curl 70 pounds and doing some kind of combo curl/hang clean/shrug, but I can bring in my own bar if I Have to.
Bent rows are easy for me as long as I don't have a sore back on that day. A lot of years of heavy SLDL have made them seem like a piece of cake. I see some scary stuff though, some REALLY rounded backs. Ouch!
Pull ups, DB rows, and cable rows are great for the back, especially if you're deadlifting too.
Peace,
Bill
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