Ok. I'm starting this log to help me keep track of my new workout plan. I have finished NROL Fat Loss I, II, III. I still need to lose some more so I decided to try EDT again.
Here's the plan:
Workouts in the morning and the evening three days a week. Prob Tuesday, Thursday, and Saturday.
HIIT on Monday, Wednesday, Friday
Complexes a la Cosgrove several times a week just not sure when yet. Probably when I think I can do them without dying.
All weight is in Kilograms since I live in Korea and all the weights in the gym are in kilograms. For pounds multiply by 2.2.
Man, EDT twice a day with HIIT on off days on a hypocaloric diet? Don't want to discourage you here, but be careful, don't burn out. Make sure you deload properly.
__________________
I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary.
Man, EDT twice a day with HIIT on off days on a hypocaloric diet? Don't want to discourage you here, but be careful, don't burn out. Make sure you deload properly.
2 EDT sessions a day 3 times per week plus the complex when you don't feel like you are going to die. In my opinion is going to be very hard on your system and that does not even factor in the HIIT sessions.
Good Luck but I would drop one of the EDT sesions each day and either add a PR Zone or do the complex but not both.
__________________ -50# by 4/1/10 2 down 48 to go.
Man, EDT twice a day with HIIT on off days on a hypocaloric diet? Don't want to discourage you here, but be careful, don't burn out. Make sure you deload properly.
I think I will stick this out this week and try it. However, after this week I may go to three PR Zones for three days and three HIIT on the other days. Or Two PR Zones everyday for five days but only once a day. Not sure yet.
2 EDT sessions a day 3 times per week plus the complex when you don't feel like you are going to die. In my opinion is going to be very hard on your system and that does not even factor in the HIIT sessions.
Good Luck but I would drop one of the EDT sesions each day and either add a PR Zone or do the complex but not both.
I'll keep that idea in mind. After yesterday's workout I am rethinking the twice a day concept. I'm going to continue as planned this week and then reevaluate. The two PR Zones followed by a complex with HIIT on off days may be the ticket.
PR Zone 2
DB Snatch* 20/41
Alternating Arnold Press 15/41
* With each arm.
Complexes Given up on these. What was I thinking?!?!
When I first read up on the EDT training I thought this doesn't look all that tough. It ends up being a lot harder than it looks on paper. Then again what doesn't?
__________________ -50# by 4/1/10 2 down 48 to go.
Gotta clarify something here. In my log, I was doing the same thing and getting similar comments and suggestions. Somehow, stupid me, I replied the that post from Jason, as if it was in my log. Sorry for the confusion.
OK So no Saturday night workout. I just felt out of it and by the time I was ready to go the gym was closed. Just did some bodywweight circuits at home.
Today HIIT
5 min warm up
8 intervals 1 min level 14 / 2 min level 7
5 min cool down.
My son is sick and he kept me us awake last night coughing and crying, so this morning I slept in when I had the chance too. Still felt pretty tired all day today.
Tonight
PR Zone 1 15 min
DB squats and OH Press 15/71
Underhand Pulledown 50/71
PR Zone 2 15 min
SHELC BW/68
Two Point DB Row 15/68
PR Zone 3 10 min
DB Hammer Grip Incline Curls 10/51
Inclince Triceps Extensions 20/51
*Only one workout today so I threw in Zone 3 and someext. rotations, face pulls, etc.
PR 1 18 more reps 34% more increase weight next time
PR 2 14 more reps 26% more no weight increase
Good work. With "RDL with BOR," what does the BOR stand for?
Bent Over Row. Its a hybrid lift from NROL. You start the lift like a RDL and when you reach the bottom of the RDL, the stretched position, you perform a bent over row then continue the lift. So I am doing RDL and Bent Over Rows as one exercise. I maybe misreading things but I think Alywn mentioned doing the EDT with hybrid lifts. When I do the pullovers I complete the pullover with my elbows bent and then extend my arms like in a lying tricep extension. I am performing a pullover and a tricep extension at once. When I do the Alternating Arnold Press, I only use one dumbbell. I lower the bell all the way down, change hands, and curl the bell back up the begin the arnold press with my other hand. I combine a curl with the arnold press. I have filled this workout with exercises like that.
My thinking is that if I do more work maybe it will help increase the EPOC of the training session. I am trying the higher volume approach to losing fat. Want to see if it will work. Although the more I try to lose weight, the more I am convinced it is the meal plan more than the exercise plan that is key.
Anyway I figure I am doing lots of work so I try to make sure that I can recover enough for the next workout. I always have my PWO Shake. I can usually get 8 - 9 hours of sleep a night as long as my son is not sick and he sleeps through the night. If I can't recover, I will cut back on the hybrid and compound lifts.
Bent Over Row. Its a hybrid lift from NROL. You start the lift like a RDL and when you reach the bottom of the RDL, the stretched position, you perform a bent over row then continue the lift. So I am doing RDL and Bent Over Rows as one exercise. I maybe misreading things but I think Alywn mentioned doing the EDT with hybrid lifts.
makes sense. Yes. That AC/CT article had plenty of hybrids in the EDT workout. Those sound killer. Good work.
Its a Supine Hip Extension with Leg Curl. Lay on the ground on your back with your calves on a gym ball. Raise your hips off the ground using your hamstrings and glutes. Then pull your feet in for the curl part. Another exercise I learned from NROL.
Thanks, I've done three weeks of EDT and was looking at the Rambo version, but couldn't make sense of the acronym. Best I could do was Single Handed Elevated Leg Curl.
PR Zone 2
Step-Ups 20/56
Push Up with Prone Tuck BW/56
* Was supposed to up the weight. The next DBs are 25s tried and they didn't feel right, so I tried for more reps.
PR Zone 1 15 min
DB Squat and Press 18/51
Underhand Pulldown 55/51
*New weight
PR Zone 2 15 min
SHELC BW/75
Two Point DB Row 15/75
*Couldn't increase weight so went for more reps. Increase of 21 reps and 39 over original PR Zone
PR Zone 3
Incline DB Curls 10/75
Incline EZ Bar Tricep extension 20/75
*Increase of 24 reps 47% next time increase weight
Can't think of a easy way to increase the SHELC weight. Tried some one leg SHELC but that was way to difficult right now.
Also been getting a strong lower back burn with the SHELC and Row. Nothing hurt. It is a strong burning sensation that stops once I finish the work. MAybe I'm doing SHELCs wrong and putting too much emphasis on my back.
My EDT Bye Bye to my Fat Log
Monday's Workout
Linear Mode
