ShapeFit.com

[nitecrawler]

Following the below routine for past 6 weeks..

Day One:
First PR Zone (15 Minutes)
A1 Seated rows to neck
A2 Lateral lunges.

Second PR Zone (15 Minutes)
B1 Pushups
B2 walking lunges

Third PR Zone (15 Minutes)
C1 Jumping pullups
C2 DB squat and press

Day Two:
First PR Zone (15 Minutes)
A1 Deadlift
A2 DB push press

Second PR Zone (15 Minutes)
B1 Single leg RDL / Single DB press

Third PR Zone (15 Minutes)
C1 Bulgarian split squat
C2 seated cable rows


Day Three :
First PR Zone (15 Minutes)
A1 Front squat
A2 BB bent over row

Second PR Zone (15 Minutes)
B1 Sumo deadlift High-pull
B2 Crossover lunge

Third PR Zone (15 Minutes)
C1 Close grip bench press
C2 Leg raises

[nitecrawler]

My observation :

-- I was stuck at same weight for a long time but after this I noticed a drop of around 5 Kg in 6 weeks. So I am pretty much happy I observed most noticable loss in weight during 3rd - 5th week.

-- First 2 weeks was all huffing and puffing..but by 3rd week I got used to the intensity.

-- Paid lot of attention on my form on DL's and squat, speed was compromised a bit though.

-- As for muscle gain I can see a clear defination in my back and shoulder.

-- After 6 weeks though my legs are hurting real bad but I don't see much improvement there. So I feel heavy weights works best for lower body.

-- I also tweeked my approch a bit. In the first PR i empahized on strength trying to stay in rep range of 40-50. In 2nd PR I tried to use a mid line approch and try to hit a range of 50-60 and in 3rd I try to hit 65+ reps on both exercise..

-- 3 15 min PR was definately a bit too much and it required lot of concentration. next time I will go with one heavy compound exercise followed by 2 10 min PR.

-- EDT was definately fun and I really enjoyed it..esp the looks of people in the gym.

-- Taking a much needed 1 week rest and then planning to go back on a conventioanal strenght building routine..

-- I still have some fat to loose maybe will try complex this time..

[swanso5]

don't set a target rep range for each pr or you might short change yourself...obviously pr's with squats and deadlifts will be harder and therefore less reps will be performed but do more if you can though

[nitecrawler]

yep it was like that if i reach the desired number of reps i will increase weight..lets say if i did dL for 55 reps then next i will bump a weight a lil bit. off course aim was to lift for as many rep as possible.

[swanso5]

you didn't go by the "reach 20 reps over your intial rep total than increase" rule?...you should have

[nitecrawler]

Yep I followed 20% rule...umm I think its getting confusing..you can say that during the trial week I setup weight lets say 60Kg for DL and did a 15 min PR and get 60 reps, but as my desired range is 45-50 so I increased the weight to 70Kg thus allowiing me to perform less rep.After that its 20% rule

Initially i tried with 10 Rep rule but that dosen't seemed to work for me, maybe coz of compound exercise, so i went like this.