I am guessing you are doing kind of half EDT and half of what you where doing before?
which is ?
I am doing two EDT workouts for upper body, and keeping legs and posterior chain stuff separate, because I’m not sure how my knee will hold up to the volume of an EDT workout. I had a full reconstruction of my left knee 11 years ago, and it’s easy to overdo things.
Deadlifts don’t bother it, and leg press isn’t too bad, as long as I keep the weight low. Squatting is ok, too, but I don’t know how good an idea it is to do deadlifts and squats in the same workout.
I may be changing the split in a couple of weeks, should have some more free time then.
Tuesday, EDT II
Period I- 15 mins
A1- Dumbbell Raises, 50s, 105 reps
A2- Pushdowns, 180 lbs, 105 reps, prvs 100
Period II- 15 mins
A1- Pulldowns, 120 lbs, 90 reps, prvs 80
A2- Close Grip BP, 135 lbs, 100 reps, prvs 85
Period III- 15 mins
A1- Machine Rows, 100 lbs, 80 reps, prvs 90lbs/105reps
A2- Bench Dip, +25 lbs, 75 reps, prvs +0/100 reps
Other-
Lying Leg Raises
X12
X10
Cybex Shoulder Press
40lbs X10
120lbs X5
-Felt like I mailed it in on the last EDT period, got a couple text messages that threw me off. I need a better way to countdown 15 minutes than my cell phone…
-Replaced Face Pulls, I get the feeling that they are supposed to be a functional exercise and not a “see how many you can do in 15 minutes” exercise. Plus I’ve got a strain in my neck that seems to have been caused by doing them.
-Time to go up in weight on Pulldowns and Close Grip Bench Press.
[quote]futurepharm wrote:
I am doing two EDT workouts for upper body, and keeping legs and posterior chain stuff separate, because I’m not sure how my knee will hold up to the volume of an EDT workout. I had a full reconstruction of my left knee 11 years ago, and it’s easy to overdo things.
Deadlifts don’t bother it, and leg press isn’t too bad, as long as I keep the weight low. Squatting is ok, too, but I don’t know how good an idea it is to do deadlifts and squats in the same workout.
I may be changing the split in a couple of weeks, should have some more free time then.
[/quote]
I’ve got some great gains in thigh mass and cuts from doing 222x25 for squats…
but they’ll make you puke. lol
at something like 25 reps you won’t have to worry about overstressing your knee. Dont forget that leg extensions are more of a knee killer than squats!
Thursday, Legs/Posterior Chain
Deadlift
45X10
135X10
185X5
225X3
275X2
315X2
365X1
405fail
405fail
395fail
365X1
315X5
275X6 w/ 5 count hold
275X6
Good Morning
135X10
Leg Press
360X18
360X20
Lying Leg Raise
X12
X12
-Kinda blah, lower back wasn’t 100%.
-Passed on the overhead shrugs, I have to clean the weight to get it up over my head because the the gym doesn’t have a walkout rack.
[quote]WalkingGunShow wrote:
I’ve got some great gains in thigh mass and cuts from doing 222x25 for squats…
but they’ll make you puke. lol
at something like 25 reps you won’t have to worry about overstressing your knee. Dont forget that leg extensions are more of a knee killer than squats![/quote]
Yeah, I have a different problem…
My right leg will grow with almost no stimulation, and my left leg hardly grows because of the way they put the knee back together. So I am trying to keep things balanced.
I haven’t done leg extensions in months, I read an article here that said they were bad for the knee.
Sunday, EDT I
Period I, 15 mins
A1- Bench Press, 205 lbs, 60 reps
A2- Hammer Curls, 40s, 70 reps
Period II, 15 mins
A1- Shoulder Press (seated), 95 lbs, 100 reps
A2- EZ Bar Curls, 85 lbs, 95 reps
Period III, ? mins
A1- Pec Dec, 210 lbs, 105 reps
A2- Machine Curls, 70 lbs, 62 reps
Lying Leg Raises
X15
X15
-I forgot to set the timer on my phone on the third period, and didn’t notice for a few minutes. So I just went until I got the number of reps I got last time on Pec Dec and called it good enough.
-I think the weight on Shoulder Press is too low, so I’ll go up some more. They’re a lot easier when you don’t have to clean the weight to start.
Tuesday, EDT II
Period I, 15 mins
A1- Dumbbell Raises, 50s, 105 reps, prvs 105 reps
A2- Pushdowns, 180 lbs, 105 reps, prvs 105 reps
Period II, 15 mins
A1- Pulldowns, 130 lbs, 80 reps, prvs 120/90
A2- Close Grip BP, 165 lbs, 75 reps, prvs 135/100
Period III, 15 mins
A1- Machine Row, 100 lbs, 85 reps, prvs 80
A2- Bench Dip, +25 lbs, 80 reps, prvs 75
Lying Leg Raises
X15
X15
-First period SUCKED, did not beat last week. And I could’ve, if I hadn’t been drinking so much water. I’m not terribly sure that Dumbbell Raises are a good exercise for this, but I’ll keep them for now. At least until I beat the PR by 20%…
-Felt REALLY strong on Pulldowns and Close Grip Bench, didn’t have to reduce reps below 5 for any of the “sets within a set”
-I thought that I would LOSE weight doing this, but I’ve gained 5 solid pounds in the past 4 weeks and my waist has shrunk a bit. Win-win! I plan to start adding morning cardio soon.
Thursday, Legs/Posterior Chain
Deadlift
45X12
135X10
185X5
225X5
275X2
315X2
365X3 PR
315X4
275X8
275X6 w/ static hold
225X3 w/ static hold (Hook Grip)
Good Mornings
135X10
135X12
Leg Press
360X20
360X20
Leg Press, Left Leg Only
45X10
45X10
-I am trying to work in the Hook Grip for my deadlifts, so I used it on all of the lighter sets (up to 225).
-I am trying to build up my left knee strength, I have a mental block that keeps me from doing anything unilaterally with the left knee ever since the reconstruction. I hope that slowly adding weight will allow me to overcome this and try to get the left leg to be nearly the same size as the right.
-Got a nasty headache/neckache from doing good mornings. Bleh. I need to find something to replace these with. RDL or SLDL maybe…
Monday-
AM- Cardio, 45 mins on treadmill. Yay…
PM- EDT I
Period I, 15 mins
A1- Bench Press, 205 lbs, 65 reps, prvs 60
A2- Hammer Curl, 40s, 67 reps, prvs 70
Period II, 15 mins
A1- Shoulder Press, 115 lbs, 75 reps
A2- EZ Bar Curls, 95 lbs, 75 reps
Period III, 15 mins
A1- Pec Deck, 210 lbs, 100 reps, prvs 105
A2- Machine Curl, 70 lbs, 66 reps, prvs 62
-I am not upset that the reps went down a bit on Hammer Curls in Period I and Pec Deck in Period III- I was trying not to race too far ahead on the easier exercises to leave some fuel in the tank for Bench Presses and Machine Curls.
-I went up on weight on both Shoulder Press and EZ Bar Curls this week, I felt that last week was too easy. This was better.
-I don’t know if I just don’t fatigue as quickly on Pec Deck, or what, but 210 feels like it should be hard enough. But I can always keep churning out reps, even has high as 10 per “mini-set” in the late portion of the third Period.
yeah, dont do leg extensions if you have a bad knee. which i beleive you do. lol
Tuesday-
AM- 45 mins cardio, treadmill…
PM- Quads
Squat
45X10
95X8
135X8
155X8
185X6
205X4
225X3
235X1
Step-Up
X10 each leg
One-Leg Press- each leg
45X10
70X8
90X6
Goofing Off-
Machine Curl
40X20
Cybex Tricep Extension
40X25
-I KNOW THE SQUATS ARE LIGHT, SHUT UP! lol I am trying to get used to having that much weight on my shoulders. I’d like to start doing squats weekly again, if so the weight should climb pretty fast. My goal, I guess, is maybe 315X10, and I’ll re-evaluate if and when I get there. I know I’ll never be a 500 or 600 lb squatter, so I don’t have any illusions. I just like squatting, and it doesn’t seem to bother my knee.
Thursday- Back/Triceps
Atlantis Machine Row
45X12
70X8
90X6
115X3
135X4
160X5
160X3.5…
90X10*
70X10*
*raised seat as high as possible, pulled to hip
Lat Pulldown- Wide Grip
90X10
110X5
120X4
130X3
140X5
150X2
150X6*
*underhand, shoulder width grip
Close Grip Bench Press
135X10
185X10
205X6
225X3
225X4
Cybex Tricep Extension
40X20
50X16
60X12
70X10
Lying Leg Raise
X16
X16
-Wanted to do a more conventional workout since my legs are killing me from Tuesday’s squats. I mean, my legs feel awesome…
-If you’re looking for something different, I’d highly recommend doing machine rows to the hip, this is the first time I’ve felt my back doing a rowing movement.
Friday- Posterior Chain
Deadlift
45X12
135X10
185X5
225X3
275X2
315X2
365X1
405Xfail
385X1
365X1
315X3
275X6
275X8
225X5 Hook Grip
Sumo Deadlift
135X10
Forearm Curls/Reverse Forearm Curl
35X12/12
45X12/8
55X8/35X8
Reverse Curls
25X10
One Leg Press, each leg
45X12
70X8
95X8
Lying Leg Raise
X17
X17
Machine Curl
40X20
-Going for 405 was a mistake, probably. Took the wind out of my sails. Decided to start doing direct forearm work, so maybe i’ve learned my lesson. Maybe.
Monday, Chest/Biceps
Bench Press
45X12
135X12
185X3
235X2
255X1
275X1
285X1 PR
Dumbbell Bench
70X12
80X10
90X8
100X6
Incline Bench Press
95X10
145X8
165X8 pulsed
185X8 pulsed
EZ Bar Curl
75X10
95X8
105X6
115X4
Alternating Incline DB Curl
30X8
35X8
40X4
40X5
Machine Curl
40X20
-Further proof that EDT makes you stronger, my Bench Press PR is higher. I think I could have done more if I had gone directly to 285 from 255, but it’s too late now…
-I hate Incline Bench Press, I’m much stronger at flat bench. Did not lock out last two sets, or go all the way down. kinda like this, but weaker… 225lbs For 60 Reps - Bench Press with Justin Harris (Bodybuilding/Powerlifting Workout Motivation) - YouTube
Tuesday- Quads/Shoulders
Squat
45X10
95X8
135X8
186X6
225X5
245X3
135X8
One-Legged Press
45X10
70X10
95X8
Behind Neck Press
95X12
115X10
135X10
155X8
175X6
185X4
185X1 front press
Superset:
Cybex Shoulder Press
80X12
100X10
120X8
alternating with:
Dumbbell Lateral Raises
20X10
20X10
20X10
-Squats were better, I had a bad feeling going in because there was a weird feeling in my left calf, but it loosened up fine and the weight went up.
-Shoulders suck.
Wednesday- Back/Triceps
Atlantis Machine Row
45X12
70X8
90X6
135X4
160X6
160X5
90X12*
70X12*
*raised seat, pulled to hip
Wide Grip Pulldown
90X12
120X4
140X5
150X4
150X8**
**Underhand grip
Close Grip Bench Press
135X10
185X5
225X7
245X3
Smith Close Grip Lockouts
230X12
280X12
330X8
Cybex Triceps Extension
40X20
60X10
70X10
80X10
Lying Leg Raises
X20
X20
-Beat the shit out of last weeks numbers! Everything went up, either in weight, reps, or both.
Friday- Posterior Chain/ Forearms
Rack Pulls- above knee
135X10 sumo
225X10 sumo
275X5 sumo
315X3 sumo
365X5 add straps, conventional
405X5
455X5
505X1
505X1
405X10
Forearm Curls/ Reverse Curl Superset
35X12/ 35X12
45X12/ 35X12
55X12/ 35X12
65X12/ 35X12
75X12/ 35X12
Decline Crunch
X15
X15
-Everything above 315 on the rack pulls is a PR, simply because I’d never done them that heavy. Felt awesome holding that much weight, can’t wait to do them again!
-I think I need to go up in weight on earlier sets of forearm curls…
Monday - Chest/Biceps
Dumbbell Bench Press
40X15
60X8
75X6
90X5
100x8
110X4
Incline Barbell Bench Press
135X8
185X8
205X5
215X3
Pec Dec
215X15
EZ Bar Curl
95X6
115X6
105X8
95X9
Alternate Incline DB Curl
40X7
45X3
35X7
Cybex Machine Curl
40X10
40X20
-I’ve made more progress since I started keeping a log than I made in the 20 years of off and on “working out”…
Tuesday- Quads/Shoulders
Squats
45X10
135X10
185X5
225X5
245X5
One Leg Press
90X8
115X6
140X5
Behind Neck Shoulder Press
95X8 front
95X8 back
135X8 back
155X3
175X3
195X4
Cybex Shoulder Press/DB Lateral Raise-Superset
100X10/25X10
120X10/25X10
130X8/25X10
-Still beating the log book…