Day 3
The following is day 3 of my current training split. This workout is usually per formed on friday. The following is my workout for last Friday.
Workout time 5 am
Quads. Hamstrings abs Calves
Workout will consist of 2 sections. One section will focus on the right leg and the other section will focus on the left leg which is the leg in which I had the transplant.
Ab Machine. 170 lbs 4 min Zone. 12 12 10 10 10
Right leg leg preses. 9 min Zone. 190 lbs for 12 15 15 12 12 12 12 12 15 15
Left leg Reverse lunges.9 min Zone. 25 lb dumbbells. 10 10 10 10 10 10 8 8 8 10
1 leg standing calf raises. 60 lbs 4 min zone 15 10 10 10 10
Calf Slide machine. 180 lbs 4 min Zone. 50 30 20 20 20. Those reps were brutal!!
Back extensions. 4 min Zone. 20 20 15 15 16
Great workout. The knee I coming along nicely for being 27 weeks out. As you can see I generally have to keep my rep ranges high for leg work. However those sets are all out effort.
As with all the workouts listed earlier every set is taken at or very close to failure. I like to train heavy and fast on upper body. Lower body is different but none the less intense.
Right now my program consists of no cardio. I just don’t have the recovery space with my knee. I should be getting a pretty good cardio effect from the limited rest intervals.
I really like EDT because it is very focused. You know exactly what you have to do to improve from week to week. For example if one week I performed 90 total reps with 135 lbs in a 9 min zone then to improve I must find a way to get more than 90 reps in that same 9 min time zone. You have to budget your rest intervals and reps to improve the amount of work done.
EDT Trial for you.
Pull up trial
Set your stop watch at 10 minutes. Do as many pullups as possible in that 10 minutes. Then a week or so later try to improve the number of pullups done in that 10 minute time period. That’s the basis of the system. Awesome workouts.
Well that’s it for now.
Peace
Michael
