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Posted: Tue Apr 05, 2011 9:29 pm
by Justin
Hey Rob, for my feast I was looking at my custom workout again, and I was wondering if after my chest,back EDT I could perform 1 set of chin ups to focus on the upper back?!?
Thanks
Posted: Wed Apr 06, 2011 5:57 am
by RobRegish
Justin wrote:Hey Rob, for my feast I was looking at my custom workout again, and I was wondering if after my chest,back EDT I could perform 1 set of chin ups to focus on the upper back?!?
Thanks
A. Yes, always a good idea to include a vertical pull in addition to your horizontal/mixed pulls (i.e. T-bar rows), when constructing your workouts....IF you can recover from it.
I'm betting you can... 
Posted: Thu Apr 07, 2011 4:27 pm
by Justin
Hey Rob I was wondering sinse I will be performing my arm EDT block during Leg day is it okay if I do a Ab edt block once a week on a off day before SIS cardio per say?
Posted: Thu Apr 07, 2011 10:36 pm
by RobRegish
Justin wrote:Hey Rob I was wondering sinse I will be performing my arm EDT block during Leg day is it okay if I do a Ab edt block once a week on a off day before SIS cardio per say?
That would be a resounding "no". I/we're concerned that ab recovery may lag and thus, impair your next squat/DL etc. workout..
Health first...
Posted: Fri Apr 08, 2011 6:51 pm
by Justin
FEAST WORKOUT 1
Decline Bench Static Hold: 425 x 14 seconds This kills the wrists ( any tips??)
EDT Block 1
BB Bench: 205 : x 5, 5, 6, 5 , 5 , 5 TOTAL: 31 reps
Barbel Row: 225: 5, 5, 5, 5, 4 , 4 TOTAL: 28 reps
Wide grip chin ups x 5
Static Hold : Military BB: 275 x 20 seconds ( was lighter then expected)
DB press: 60: 6, 5, 5, 5, 5, 5 TOTAL: 31 reps
Overall was an awesome workout, very tough I was sweating more then I expected. and the weights seemed to have dropped a little over my week off ( BB bench) but I'm sure it will come right back up!
Posted: Fri Apr 08, 2011 8:26 pm
by RobRegish
Justin wrote:FEAST WORKOUT 1
Decline Bench Static Hold: 425 x 14 seconds This kills the wrists ( any tips??)
EDT Block 1
BB Bench: 205 : x 5, 5, 6, 5 , 5 , 5 TOTAL: 31 reps
Barbel Row: 225: 5, 5, 5, 5, 4 , 4 TOTAL: 28 reps
Wide grip chin ups x 5
Static Hold : Military BB: 275 x 20 seconds ( was lighter then expected)
DB press: 60: 6, 5, 5, 5, 5, 5 TOTAL: 31 reps
Overall was an awesome workout, very tough I was sweating more then I expected. and the weights seemed to have dropped a little over my week off ( BB bench) but I'm sure it will come right back up!
Great work!! Behold,
traction is headed this way...
Posted: Sat Apr 09, 2011 10:17 am
by Justin
Hey rob during my decline hold I noticed that my wrists were giving out way before my chest/arms.. it was more of a painful thing then a muscle sore while when I did my shoulder and dropped weight and tried held for 20 seconds I got a great feeling in my shoulders?? Is there any tips or should I try maybey doing my holds a little but lighter on decline bench so my wrists get used to the heavy weights and my muscle will feel it more??
because right now I'm scared of injuring myself!
Posted: Sat Apr 09, 2011 9:38 pm
by RobRegish
Justin wrote:Hey rob during my decline hold I noticed that my wrists were giving out way before my chest/arms.. it was more of a painful thing then a muscle sore while when I did my shoulder and dropped weight and tried held for 20 seconds I got a great feeling in my shoulders?? Is there any tips or should I try maybey doing my holds a little but lighter on decline bench so my wrists get used to the heavy weights and my muscle will feel it more??
because right now I'm scared of injuring myself!
I don't do the "lighter" thing, neither should you...
Here's what I/we use!!!: Dammit! My WiFi crapped out on me again. Tell you what...
RIGHT HERE - https://www.precisiontraining.com/special-links/
You're looking for the "Alan Trombetta padded hand grips". Solutions for everything in my/our world.
3Faces of Fear(tm) 4Life..
Posted: Sun Apr 10, 2011 1:45 pm
by Justin
Thanks I'm going to check those out they look very interesting!
Posted: Wed Apr 20, 2011 8:58 pm
by Nick-is-TLF
upper #2 (just static + edt)
decline bench static: 495, 10 sec, 14 sec
edt:
bench press: 195 lbs X 8,6,6,4,5,5
barbell row: 180 lbs (excluding bar) X 8,8,8,8,8,8
db shoulder press: 60 lbs X 8,6,6,6,6,6
Lower #2 (just static + edt)
rack pull( static) : 495 lbs, 15 sec
585 lbs, 10 sec
deadlift: 275 lbsX 8,8,8,8,8,8
leg extension: 140 lbs X 8,8,8,8,8,8
calf static: 495 lbs, 15 sec
585 lbs, 10 sec
barbell curl: 105 lbs X 8,8,6,6,5,5
dumbell extension: 40 lbs X 8,8,8,8,8,8
upper #3
static decline bench: 585 lbs, 10 sec X 2
edt
bench press : 195 lbs X 10,8,7,8,9,5
db extension: 40 lbs X 10,10,10,10,10,10
db shoulder press: 60 lbs X 10,7,5,6,4,5
lower #3
static rack pull : 495 lbs 15sec, 585lbs 15 sec
edt
deadlift: 275lbs X 8,9,9,9,9,9
leg extension: 140lbsX 10,10,10,10,10,10
barbell curl: 105lbsX 8,8,7,6,6,5
db extension: 10,10,9,9,8,7
Posted: Wed Apr 20, 2011 8:59 pm
by Nick-is-TLF
finally got around to posting workout results!!
Posted: Thu Apr 21, 2011 6:59 am
by RobRegish
Results be what we're all about!!
GREAT work!!!!
Posted: Mon May 02, 2011 6:50 pm
by Justin
Haven't updated in a while but I just entered the cruise phase and Im performing GVT for it as I want to increase my endurance and strength if possible!! As far as diet comes Im cutting calories on off days and keeping them on maintenance on workout days because I'm still trying to cut quite a few percentages!!
What do you think Rob?