rippedtrojan's training journal thread

[rippedtrojan]

the main purpose of this thread is to help keep my motivation up in an effort to not let myself slack one bit.

right now i have started charles staley's escalated density training (edt) arm program (http://www.testosterone.net/articles/208edt.html), because, as you know, my arms are too damned small. today started my 2nd week, which is still an adjustment phase, as last week i didn't use heavy enough weights (my arms were barely sore after the first arms day and practically not sore at all after the 2nd arm day).

here is what i did today:

1st 15min period:

A-1 strict barbell curl 65lbs - 5,5,5,5,5,5,5,4,4,4,4
A-2 supinated grip tri pushdown 90lbs - 5,5,5,5,5 100lbs - 5,5,5,5,5,8

total reps: A-1 51 reps, A-2 58 reps

2nd 15min period:

A-1 lying prone incline db hammer curls 25lbs - 5,4,5,5,5,5,5,6
A-2 seated overhead db extension 60lb - 5 70lbs - 5,5,5,5,5,5,4

total reps: A-1 40 reps, A-2 39 reps

next week on this workout, i believe i can work harder since my reps weren't close to approaching singles towards the end of the time segments. to do this i will probably be cutting down to almost no rest between each "set".

after lifting i ran a mile also. i am starting to run just to get in better shape and to help out with a physical test i have to take. this first week i will run a mile after each day i lift (4 days), and slowly increase that the next couple following weeks. after i get in better cardio shape, i will begin to incorporate sprinting.

i like the edt program for it's relative simplicity. you go in the gym, pick a weight, and just lift it as many times as you can in the given time frame. hopefully my arms grow because they really need to.

for those interested, there are also a few more edt articles in www.t-mag.com. just search "edt". staley even has a whole body general program written out there, and a brand new one with strength as the goal vs hypertrophy.

 

[rippedtrojan]

today i did upper body maintenance work. started with bench for a few set going up to 205 for 5. then pullups working up to 45lbs added for 5. then did incline db press with 65s for 2x6. wide grip lat pulldowns working up to 150 for 6. finished up with a one mile run, and then a nice little chat (actually it lasted about 40/50 minutes) with a couple of girls on the track.

 

[Greek Freak]

that first workout was a ton of sets. What are you training to be? an aerobic instructor?

 

[louden_swain]

Your workout seems a little strange. . . especially the weights you are using and the number of sets.

 

[rippedtrojan]

if you read the link, you will understand why the workout is the way it is. it is compeletely different than most other training concepts. it supposedly has had decent results with other users, so i decided to give it a shot to see if i can make my arms grow.

the concept behind the workout is to do as much work in the given time frame. each consecutive workout, your goal is to increase the work you have done (i.e., the total number of reps). when you increase the reps by 20%, you then increase the weight.

check out the link, as it is an interesting read regardless of what you think about this program.

 

[rippedtrojan]

2nd arm day of staley's edt arm program. wk 2.

1st 15 minutes:

A1 preacher db curls (single arm alternating) 30lbs - 5x5,3x4,3,3
A2 incline tricep extension with db 35lb for each arm - 10x5

total reps: A1-43, A2-50

2nd 15 minutes:

A1 ez bar reverse curl 60lbs - 8x5,4,4
A2 ez close grip reverse bench 85lbs - 10x5

total reps: A1-48, A2-50

3rd 15 mintues:

low cable curl (single arm alternating) 45lbs - 7x5,5x4,6x3,2

total reps: 75

1 mile run

notes:

it still seems that i can up the weight on the tricep exercises. the weights were quite a bit higher than the first week i followed this and i was still performing full "sets" at the end of each 15 minute period. also, my left arm is the limiting factor for bicep exercises. my right bicep wouldn't be nearly as tired by time i had to stop with my left bicep.

for the running, today was noticably easier to run a mile than the first day this week. it shouldn't take too long for me to get back into some sort of decent running shape.