F = m.a. - Page 8 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

EricT · 02-02-2008, 01:54 PM

Yeah, that wouldn't work too good

It's not really fitting the bill of minimal overlap or opposing exercises. Bulgarians, depending on the stride can be heavily centered in the glutes and hams. The idea is not to obliterate the muscles involved. It's about fatigue management. When you get into the heavy lower body compounds you'd pretty much need to pair them with upper body stuff in this context.

Pitysister · 02-02-2008, 02:14 PM

thanks for the links...interesting stuff.

_Wolf_ · 02-03-2008, 02:17 PM

Deadlift Day
Cycle 5

Overall Impression:

cool workout. i need to get in more food pre workout. my pre workout meal was just milk and whey. shite! good workout though...

The Workout:

Deadlifts
- 250 lbs x 5 reps x 2 sets
- 135 lbs x 6 reps
today was a back-off day. got in everything nice and easy. i used a snatch grip for 135x6.

Bulgarian Squats
- 50 lbs x 8 reps x 2 sets

Glute Ham Raises
- BW x 10 reps x 3 sets

Ab Work
- Hanging Leg Raises = BW x 15 reps x 2 sets
- Front Plate Squats = 25 lbs x 8 reps x 2 sets
so on squat and deadlift day i will be doing Hanging Leg Raises & Front Plate Squats and on military press and bench press day i will do Lat Pull Down Sit-ups & Overhead Side Bends. a note about this exercise: if you hold the plate in front of you down on the Front Plate Squats in the bottom position for 5 seconds and then you come up, your abs get jacked!!! lol

Grip Work
- Static Holds + Shrugs = 135 lbs x 10 reps x 2 sets
- Medium Fat Bar Static Holds = 115 lbs x 2 sets
this was pretty intense because i held the bar till failure...

_Wolf_ · 02-03-2008, 02:19 PM

Quote:

Originally Posted by Eric3237

Yeah, that wouldn't work too good

It's not really fitting the bill of minimal overlap or opposing exercises. Bulgarians, depending on the stride can be heavily centered in the glutes and hams. The idea is not to obliterate the muscles involved. It's about fatigue management. When you get into the heavy lower body compounds you'd pretty much need to pair them with upper body stuff in this context.

yeah, i hear you...i know this guy who had a pretty big total (his name's Lencho on bb.com) and when he did EDT he split it into:

Chest/Back
Legs/Abs
Biceps/Triceps

and he did shoulders on chest day mostly...

Quote:

Originally Posted by Pitysister

thanks for the links...interesting stuff.

thanks!

_Wolf_ · 02-04-2008, 03:00 PM

Military Press Day
Cycle 5

Overall Impression:

first day of EDT-type work...pretty good...worked up an insane sweat...i think the entire area i was working at looked like someone had taken a shower at lol...

The Workout:

Seated Dumbbell Shoulder Press
- 55 lbs x 3 reps x 3 sets
same as last time

EDT Training for Time Block = 15 minutes
- Flat Dumbbell Press @ 55 lbs = 8 + 8 + 6 + 6 + 5 + 5 + 5 = 43 reps total
- Dumbbell Rows @ 55 lbs = 10 + 8 + 8 + 10 + 8 + 6 + 10 = 60 reps total
Good workout. i think this will help a lot with hypertrophy. atleast, i want it to help with hypertrophy.

Facepulls
- 100 lbs x 10 reps x 2 sets
nice!

Ab Work
- Lat Pull Down Sit-ups = 80 lbs x 8 reps x 2 sets
- Overhead Side Bends 10 lbs x 5 reps x 1 set
i am lazy lol...

EricT · 02-05-2008, 01:43 PM

About the EDT:

Quote:

you take no rest

What the heck. Are you insane?

. Of COURSE you take rest. You can rest 15 to 20 seconds between exercises and rest whatever is needed between 'circuits'. Good lord man! This is for hypertrophy (and strength) not endurance. The idea is the increases in density not filling the hole the first time.

_Wolf_ · 02-05-2008, 02:17 PM

Quote:

Originally Posted by Eric3237

About the EDT:

What the heck. Are you insane?

. Of COURSE you take rest. You can rest 15 to 20 seconds between exercises and rest whatever is needed between 'circuits'. Good lord man! This is for hypertrophy (and strength) not endurance. The idea is the increases in density not filling the hole the first time.

aye aye....shit....i am insane...lol...i though rest is anything more than 1 minute. i did "rest" in that case....20 seconds max probably...but with my skewed sense of time, it was probably 5 seconds...good thing i carry a stopwatch to the gym now. makes everything so much easier

EricT · 02-05-2008, 02:25 PM

Anuj, I love the way you hand out links to articles you haven't read all the way through. This is one of my biggest problems with people in general. They won't READ. They embark on programs they don't understand because they can't take the time to THOROUGHLY read through all the material provided. They end up dong a bunch of crazy shit or completely inappropriate stuff.

People ask where I get my knowledge. Well, reading is part of it

.

At no time does Stahley say rest periods under one minute or no rest or anything of the sort. As a matter of fact he pointedly says that there are NO rules as to how to partition the workload and rest periods. He gives some general ideas as to how most people will end up doing it but that is it. You are not likely to use very long rest periods but you are allowed basically to do what it takes to get the job done. In some cases taking the rest you need when you need it can mean more work getting done, not less. You have 15 minutes...if you focus on very short rest periods then that could simply mean you burn out early and thus sacrifise a lot of potential reps.

Sermon over

_Wolf_ · 02-05-2008, 10:29 PM

i didnt read any of the links actually. i was going through a friend's journal that day and i stumbled upon all this information. so i decided to use it. i just browsed through some of the articles more to understand pairing up of exercises/bodyparts instead of fundamental stuff like rest intervals. ah well, im sorry, sir.

_Wolf_ · 02-05-2008, 10:44 PM

Squat Day
Cycle 5

Overall Impression:

so...third workout day in a row..
sunday = morning workout deadlifts
monday = early early morning workout military press
tuesday = late late evening workout squats

why? im gonna be neck deep in work for the next 2 days and i dont want to miss my squat day or carry it forward...so well, tried to cram it in today. it was a good workout IMO.

The Workout:

Squats
- 245 lbs x 5 reps x 2 sets
- 225 lbs x 6 reps x 2 sets
- 185 lbs x 8 reps x 2 sets
- 135 lbs x 5 reps x 1 set
245 for 5x5 was the original goal but something was a bit off today...my foot placement or the way i was lowering the bar - i dunno what but it wasnt as it should have been. so, i did only 2 sets of 245 and then stripped the bar to 225 and the like. good workout though.

Unilateral Romanian Deadlifts
- 65 lbs x 6 reps x 2 sets

Regular Romanian Deadlifts
- 135 lbs x 10 reps x 1 set

Ab Work
- Hanging Leg Raises = BW x 12 reps x 2 sets
- Front Plate Side Squats = 25 lbs x 8 reps x 2 sets

Shoulder Prehab Work
- Shoulder Protractions

02-02-2008, 01:54 PM	#71 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Yeah, that wouldn't work too good It's not really fitting the bill of minimal overlap or opposing exercises. Bulgarians, depending on the stride can be heavily centered in the glutes and hams. The idea is not to obliterate the muscles involved. It's about fatigue management. When you get into the heavy lower body compounds you'd pretty much need to pair them with upper body stuff in this context.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

02-02-2008, 02:14 PM	#72 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	thanks for the links...interesting stuff.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

02-03-2008, 02:17 PM	#73 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Deadlift Day Cycle 5 Overall Impression: cool workout. i need to get in more food pre workout. my pre workout meal was just milk and whey. shite! good workout though... The Workout: Deadlifts - 250 lbs x 5 reps x 2 sets - 135 lbs x 6 reps today was a back-off day. got in everything nice and easy. i used a snatch grip for 135x6. Bulgarian Squats - 50 lbs x 8 reps x 2 sets Glute Ham Raises - BW x 10 reps x 3 sets Ab Work - Hanging Leg Raises = BW x 15 reps x 2 sets - Front Plate Squats = 25 lbs x 8 reps x 2 sets so on squat and deadlift day i will be doing Hanging Leg Raises & Front Plate Squats and on military press and bench press day i will do Lat Pull Down Sit-ups & Overhead Side Bends. a note about this exercise: if you hold the plate in front of you down on the Front Plate Squats in the bottom position for 5 seconds and then you come up, your abs get jacked!!! lol Grip Work - Static Holds + Shrugs = 135 lbs x 10 reps x 2 sets - Medium Fat Bar Static Holds = 115 lbs x 2 sets this was pretty intense because i held the bar till failure...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-04-2008, 03:00 PM	#75 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Military Press Day Cycle 5 Overall Impression: first day of EDT-type work...pretty good...worked up an insane sweat...i think the entire area i was working at looked like someone had taken a shower at lol... The Workout: Seated Dumbbell Shoulder Press - 55 lbs x 3 reps x 3 sets same as last time EDT Training for Time Block = 15 minutes - Flat Dumbbell Press @ 55 lbs = 8 + 8 + 6 + 6 + 5 + 5 + 5 = 43 reps total - Dumbbell Rows @ 55 lbs = 10 + 8 + 8 + 10 + 8 + 6 + 10 = 60 reps total Good workout. i think this will help a lot with hypertrophy. atleast, i want it to help with hypertrophy. Facepulls - 100 lbs x 10 reps x 2 sets nice! Ab Work - Lat Pull Down Sit-ups = 80 lbs x 8 reps x 2 sets - Overhead Side Bends 10 lbs x 5 reps x 1 set i am lazy lol...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-05-2008, 02:25 PM	#78 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Anuj, I love the way you hand out links to articles you haven't read all the way through. This is one of my biggest problems with people in general. They won't READ. They embark on programs they don't understand because they can't take the time to THOROUGHLY read through all the material provided. They end up dong a bunch of crazy shit or completely inappropriate stuff. People ask where I get my knowledge. Well, reading is part of it . At no time does Stahley say rest periods under one minute or no rest or anything of the sort. As a matter of fact he pointedly says that there are NO rules as to how to partition the workload and rest periods. He gives some general ideas as to how most people will end up doing it but that is it. You are not likely to use very long rest periods but you are allowed basically to do what it takes to get the job done. In some cases taking the rest you need when you need it can mean more work getting done, not less. You have 15 minutes...if you focus on very short rest periods then that could simply mean you burn out early and thus sacrifise a lot of potential reps. Sermon over
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

02-05-2008, 10:29 PM	#79 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	i didnt read any of the links actually. i was going through a friend's journal that day and i stumbled upon all this information. so i decided to use it. i just browsed through some of the articles more to understand pairing up of exercises/bodyparts instead of fundamental stuff like rest intervals. ah well, im sorry, sir.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-05-2008, 10:44 PM	#80 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Squat Day Cycle 5 Overall Impression: so...third workout day in a row.. sunday = morning workout deadlifts monday = early early morning workout military press tuesday = late late evening workout squats why? im gonna be neck deep in work for the next 2 days and i dont want to miss my squat day or carry it forward...so well, tried to cram it in today. it was a good workout IMO. The Workout: Squats - 245 lbs x 5 reps x 2 sets - 225 lbs x 6 reps x 2 sets - 185 lbs x 8 reps x 2 sets - 135 lbs x 5 reps x 1 set 245 for 5x5 was the original goal but something was a bit off today...my foot placement or the way i was lowering the bar - i dunno what but it wasnt as it should have been. so, i did only 2 sets of 245 and then stripped the bar to 225 and the like. good workout though. Unilateral Romanian Deadlifts - 65 lbs x 6 reps x 2 sets Regular Romanian Deadlifts - 135 lbs x 10 reps x 1 set Ab Work - Hanging Leg Raises = BW x 12 reps x 2 sets - Front Plate Side Squats = 25 lbs x 8 reps x 2 sets Shoulder Prehab Work - Shoulder Protractions
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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