AK's Journal...

[AK]

Week # 23

(A) Bench press: Worked up to a single @ 135 ... than did 10 @ 110

(B1) Incline dumbbells (neutral grip) 7 @ 100s (lb) / 5 @ 100 / 2 sets of 8 @ 85s

(B2) Chin ups: 2 sets of 5 @ BW + 10 kg / 2 sets of 8 @ BW only

(C1) Chest supported BB rows...

(C2) Cable external rottations...

Light cardio...

Session took me about 70 min plus cardio... Singles always make the sessions longer than usual. The 135 felt good still a bit more in me. Picking up on my weaknesses has helped. Still some more work to do of course... there always is.The plan was to do only 8 @ 110 but hit a stubborn moment during the set so squeezed out an other 2 reps. Felt good at the time. However I'm sure I payed the price for it when got to do incline dumbbells... :doh:

[AK]

Week # 23

(A) Medium drip pull ups: 5 sets of 5 BW only

(B) Cable rows: 4 sets of 12

© Dumbbell rows: 2 sets of 12 (light)

(D) Shrugs ...

(E) Low trap activation strengthening work...

(F) External rotations (light)

Cardio...

50 minutes plus cardio.

Nice steady session. Due to yesterday being New years eve... mixing my workout up a little. Only this week.......

[AK]

Week # 23

(A) Speed BP (2-0-0): 10 sets of 3 @ 62.5

(B1) Close grip decline BP: 4 sets of 8 @ 100

(B2) Leg presses: 4 sets of 10 @ whatever...

(C1) Guns

(C2) GHRs

(D1) Guns

(D2) Leg curs (2/1)

Light cardio...

Done in 55 minutes plus cardio. Good session.

[AK]

Week # 24 DE-LOADING!!!!

(A) Bench: a single @ 130 and 3 @ 120

(B1) Incline dumbbells (neutral grip) 2 sets of 12 @ 80s (lb)

(B2) Chin ups 2 sets of 10 @ BW only...

© Chest supported BB rows

(D1) Shrugs ( medium)

(D2) Walking lunges

Session took me about 55 minutes. No cardio today, giving a little extra rest for the body, will resume my loving / intimate times with the sledge hammer and the skipping rope latter on the week.

For now I will let the body re-bound a little...

[Mike Zero]

Nice benching Attila.

[AK]

Nice benching Attila.

Thank you MZ :oops:

Hope you are well and keeping on top of your studies and training.

All the best in the New Year :nod:

[AK]

Week # 24 DE-LOADING...

(A1) Front squats 2 sets of 15 reps ( light )

(A2) BB curls 2 sets of 10

(B1) Reverse BB lunges sets of 8 (light)

(B2) Incline dumbbell curls 3 sets of 8-10 ish...

(C1) Single leg dumbbell deadlifts ...

(C2) Hammer curls ...

(D) External rotations ...

35 minutes no cardio today. Just some light stuff...

[AK]

Week # 24 DE-LOADING...

Been a bit "lazy" the last few days, trained and all... but not so good at updating my log....

Friday:

(A) Speed BP 5 sets of 3 @ 60

(B1) Incline BP

(B2) Chin ups...

© Dips: Just at BW a few sets of 20s...

Saturday: Extra workout..

(A) Pull ups ... a few 5s and 3s to get a pump..

(B) Cable pull downs... Sort of a face pull. Hits it where I need it. High reps...

© Zottman curls..

(D) Shrugs (medium)

I did not go heavy or hard this week. Glad that my de-load week is over. Been thinking I need a little change, so in my next block I will give EDT ( Escalating Density Training ) a go. I will slightly change it to suit my needs better. Just curious to try it for 3 weeks plus a week de-load. I will train 3 x / week M/W/F with wednesday being a NON EDT day to do L. Body and bits a pieces...

[AK]

EDT week # 1

First 15 min of supersets.

(A1) Bench: 12 sets of 4 reps @ 105 ( Total 48 reps )

(A2) Chest supported BB rows: 12 sets of 4 @ 60 ( Total 48 reps )

Took a 7 min. brake...

2nd 15 min

(B1) Dips: 9 sets of 5 @ BW + 10 kg ( Total 45 reps )

(B2) Chin ups: 9 sets of 5 @ BW ( Total 45 reps )

An other 7 min. brake...

3 rd session a 10 min round only...

(C1) BB curls 7 sets of 6 @ 30 ( Total 42 )

(C2) Shrugs 7 sets of 6 @ 100 ( Total 42 )

Some light cardio...

I feel beaten down LOL :pfft: . It does not look much on paper. After the first set or two I was thinking I have been to conservative with my bench numbers etc :naughty: but say hello to cumulative fatigue and praise your foresight :pfft:

However I will still increase some weights eg: BB rows, dips, curls, shrugs...

[AK]

Week #1

Just some L body stuff.... high reps to feel the pump lol :pfft:

Light cardio...

30 min plus cardio...

Had a little DOMS from mondays session. Other than that feeling good...

[AK]

Week # 1 EDT

First 15 min:

(A1) Incline Dumbbell presses: 9 sets of 5 @ 80 lb ( 45 reps )

(A2) Seated cable rows 9 sets of 6 ( 54 reps )

7 min brake...

2nd round 10 min only...:

(B1) Blast chain press ups/flies @ BW 7 sets of 8 reps ( 56 reps )

(B2) Dumbbell upright rows 7 sets of 8 @ 25s (lb) ( 56 reps )

7 min brake...

© A few sets of incline dumbbell curls...

Light cardio...

Good session... I will bump up some of the weights next time around and possibly put inverted rows in there as well. Volume is a B**CH :pfft: Nice DOMS today.

[AK]

Week # 2 on EDT

First 15 min:

(A1) Bench press: 51 reps @ 107.5

(A2) Chest supported BB rows: 64 reps @ 65

15 min brake....

2nd 15 min:

(B1) Dips: 52 reps @ BW + 20 kg

(B2) Chin ups 40 reps @ BW only

12 min brake....

3rd round 9 min only:

(C1) Shrugs 56 reps @ 110

(C2) BB curls 42 reps @ 32.5

Made some good progress from last week. Felt that my work capacity was better this week around especially in the first 15 min. Increasing the weight and getting an extra 16 reps in on the BB row shoot me in the foot for the chin ups a little bit. However, I'm not concerned at all its only cumulative fatigue. Many people who done the program reported great body composition and strength changes along increased work capacity by the and of it. At this stage I can defenatly give my vote for increased work capacity LOL :pfft: its kicking my bum ....

[poos_n_wees]

At this stage I can defenatly give my vote for increased work capacity LOL :pfft: its kicking my bum ....

Good stuff! Always a good indicator, that bum kicking :pfft:

How long does it usually take you to finish your workouts with the breaks in between each superset?

[SoaringSwine]

That was one hell of a workout AK. I couldn't believe you going back and forwards in between bench and the CSRs... You really had to grind out those last reps!

[AK]

At this stage I can defenatly give my vote for increased work capacity LOL :pfft: its kicking my bum ....

Good stuff! Always a good indicator, that bum kicking :pfft:

How long does it usually take you to finish your workouts with the breaks in between each superset?

Ha Ha ... Yes it is a great indicator :wink:

Todays workout took me 66 min ( 15 + 15 + 15 + 12 + 9 ) No cardio today. The rest times are used to re-charge and to set up any equipment if needed for my next superset. Mad work density :crazy: lactic acid overload LOL

[AK]

That was one hell of a workout AK. I couldn't believe you going back and forwards in between bench and the CSRs... You really had to grind out those last reps!

:oops: Thank you SS .... I get my butt handed to me during the workout for sure :pfft: Cumulative fatigue plays HAVOC with my strength and stamina by the end of it. I remember thinking it does not look much on paper when I was reading up on it. Not so fast to dismiss it after experiencing first hand. The idea of doing a 4 or 5 reps with a weight that I can do for 10 relatively easy did not seem to phase me much ... until I realized how hard it is jumping back and forth with NO or as LITTLE rest as possible LOL

[AK]

EDT Week # 2

First 15 minutes:

(A1) Incline Dumbbell presses 47 reps @ 90s (lb)

(A2) Seated cable rows 55 reps @ 65

10 minutes brake...

2nd 15 minutes:

(B1) Blast chain suspended flys 48 @ BW

(B2) Inverted rows 44 reps @ BW

12 min brake....

3rd round 10 minutes only:

(C1) Dumbbell upright rows 45 reps @ 25s (lb)

(C2) Incline dumbbell curls 45 reps @ 25s (lb)

Light cardio....

Nice session, as much as nausea and exhaustion can be nice LOL

Very pleased with my progression on the incline dumbbells. The original plan was to only go up 5 lb but F - it. I wanted it bad enough :crazy: A few months ago the same weight would have been challenging on a straight set. Now coming into the session with DOMS and felling the beat down... still felt "relatively" easy. Thus I'm pleased ... relatively :wink:

Switched to flys instead of hybrid press up/fly motion. The fly only seem to be harder so a nice progression there. I was struggling with it a little bit last week.

Was worn out by the upright rows, so number is done on that one :pfft: can't win them all....

[AK]

EDT week # 3

First 15 min:

(A1) Bench 31 reps @ 110

(A2) Chin ups 40 reps @ BW

10 min brake...

(B1) Dips 50 reps @ BW + 20 kg

(B2) BB rows 45 reps @ 60

10 min brake...

(C1) Shrugs 42 reps @ 110

(C2) BB curls 42 reps @ 32.5

Light cardio.

I swopped the BB rows and the chins around a little. No particular reason other than I felt like it at the time.

Feeling the volume :puke: the old saying " Fatigue mask fitness." rings a bell right now. :pfft: I will try to run myself into the ground as much as possible this week and have about 6-7 days off after fridays session. Thus right now I will keep at my planned over reaching/supper accumulation :clubbed:

I wont be working after wednesday for a little while, so I will be living the life of a hibernating polar bear >>>>------> eat and sleep ALL DAY... bring on adaptation :pfft:

[AK]

I had to skip my last two workouts :? been moving cities, thus just way too busy to make it to the gym. Packing up and cleaning the house was as much terror as I could handle at this stage...

I will have a couple of days to rest and get over the initial shock of moving to a new city etc... than try to get some regular workouts in.

[AK]

My horror @ a commercial gym :pfft: You lucky bastards @ the house... LOL :grin:

(A) Chin ups: 4 sets of 6 @ BW only

(B) Bench: 5 @ 100 / 105 / 110 / 115 than 8 @ 100

© Close grip cable rows 4 sets of 8

(D) Incline dumbbell presses: 8 @ 35 / 2 sets of 8 @ 40 / 12 @ 30

(E) Dumbbell upright rows 3 sets of 8-10

(F) Incline dumbbell curls and some fore arm work...

Cardio ... this time, light for real ... :pfft:

Feeling strong and fit. Work capacity is trough the roof.

Somehow I missed out on my clothing "memo" I did not wear a singlet.

No chalk, no sledge hammer, or sled LOL .... OB I need a HUG :shrug:

[AK]

De-load week.

(A) Box front squats: Nice and easy... high rep stuff today.

(B) Lunges: Same as above...

© Leg extentions

(D) Leg curls

(E) Titanics...

Great session. Find some aerobic step up boxes >>>----> built a box

Body is rested and ready to go.

I figured I should give my thoughts on EDT for the common good :nod: I only did it for a reasonably short while but here are my 10 cents worth.

Pros:

- Great for conditioning. Better than Sheiko by FAR!!! Especially if you do it 3 or more times / week. I could see my self doing a short burst of it at he beginning each year to build up conditioning. Probably I would still do something relatively high volume prior to it tho. If you take it seriously and are a motivated person this WILL push your base to the next level.

- Great for body composition especially if you you take diet seriously. I leaned out a bit even tho I had some slip ups eating wise during the period as it was "a difficult time" due to moving cities etc. Cant leave on protein powder alone when your pantry is packed up :pfft: or was it just my excuse for take aways? :think:

- Great for size, and if you have not been training for a while to bring back strength relatively quick. I could see it add some good strength if you are a beginner or intermediate. If you already a strength addict... there are better programs for that unless you at the beginning of your build up.

- Lets you choose your own exercises :wink: a plus in my book. Also it was "fun" getting my ass kicked by "me".

Cons:

- Easy to overtrain on it if you do not de-load. Reading up on it I found this happened to some other people as well... (I modified it slightly and planned on running my self in the ground and it did just that. My advise is to read up on it and follow the outline of the program unless you into a super accumulation cycle.) Not for people with impaired recovery. Best to do it when you have no other stressors in life. If you have trouble recovering from workouts... Should give it a miss.

- Some exercise are "advised against" ...They advise against compound L.body days / lifts ... I can see how something like dead-lift in a fatigued state could injure you... I advise caution or some sensible approach.

I liked it will do in the future again. :clap:

[AK]

Monday

(A) Bench with medium grip.: Worked up to a single @ 130

(B) Incline BP: 3 sets of 5 @ 100 and 8 @ 90

(D) Dumbbell bench presses: 3 sets of 8 @ 40s kg

(E) Triceps press downs 3 sets of 12...

(F) GHRs 4 sets of 8 @ BW + 10

(G) Leg culs...

Good session. This time around I trained at an other place, I felt in heaven. GHR, trap bar, safety squat bar, football bar, kettle bells, chalk... dumbbells up to 60 something... Yeah baby :jive:

[Flamer]

So finding your "groove" in this new city of yours?

[AK]

So finding your "groove" in this new city of yours?

Do the best I can :wink:

[AK]

Wednesday.

(A) Pull ups: 5 sets of 6 @ BW only

(B) Chest supported BB rows 3 sets of 10 @ 60

© Chin ups 3 sets of 10 @ BW

(D) DB Shrugs...

(E) Front squats: a few sets of 6 @ 90

(F) Overhead lunges...

(G) Guns

Light cardio...

Great session. Find more toys ... a bench for chest supported rows, iron woody bends , boards , boxes ... Daddy likes.