Escalating Density Training (EDT)

Muscle Logic: Escalating Density Training by Charles Staley

Rules

Each workout will consist of two zones (A and B).

Each zone will have at least two exercises.

You alternate the reps for each exercise with no rest for 15 minutes per zone.

When the 15 minutes are up You rest for 5 minutes and begin zone B.

Next time you repeat this workout attempt to beat the record.

Example:

            Zone A:

                        Goblet Squat                         10 reps

                        Overhead Dumbbell Press 10 reps

                                    Repeat for 15 minutes

            Rest 5 minutes

            Zone B:

                        Dumbbell Incline Press      10 reps

                        Pull-Up                                  10 reps          

                                    Repeat for 15 minutes



Goal: 5000 Point Fitocracy Workout (Previous Example)

helpYOUgetGAINS tracked Workout for 4,094 pts   May 26, 2018

Suspension Trainer Inverted Rows
20 reps 32
30 reps 48

Suspension Trainer Power Pull
5 reps 67
5 reps 67
10 reps 113
10 reps 113

Barbell Deadlift
145 lb x 5 reps 70
145 lb x 5 reps 70
145 lb x 5 reps 70
145 lb x 5 reps 70

Suspension Trainer Reverse Flyes
17 reps 201
17 reps 201
17 reps 201
17 reps 201
17 reps 201

Suspension Trainer Triceps Extension
20 reps 209
20 reps 209
20 reps 209
20 reps 209
20 reps 209

Suspension Trainer Biceps Curl
10 reps 16
10 reps 16
10 reps 16
20 reps 32
20 reps 32

Hammer Dumbbell Curl
30 lb x 20 reps 21
30 lb x 20 reps 21
30 lb x 10 reps 19
30 lb x 10 reps 19

Cable Hammer Curls - Rope Attachment
30 lb x 25 reps 11
30 lb x 25 reps 11

EZ-Bar Curl
45 lb x 15 reps 16
Close-Grip EZ Bar Curl
45 lb x 15 reps (PR) 16

Band Pull Aparts
10 reps | 1/2-inch band 6
10 reps | 1-inch band 70
10 reps | 1 and 3/4-inch band 70

One-Arm Dumbbell Floor Press
25 lb x 10 reps 59
25 lb x 30 reps 80
35 lb x 15 reps 74
35 lb x 20 reps 80
60 lb x 5 reps 72
60 lb x 10 reps (PR) 95

Suspension Trainer Reverse Flyes
20 reps 228
20 reps (PR) 228

Band Pull Aparts
20 reps | 1/2-inch band 13

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

7-Keto DHEA for Fat Loss

A typical supplemental dosage of 7-keto is 200-400mg daily in two divided doses (100-200mg), some limited evidence suggests that lower doses of 50-100mg may be effective for neural purposes.

The optimal dosing schedule and overall dose of 7-keto is not yet known, and the above dosages are just based on what is known to have efficacy.

7-Keto DHEA is a metabolite of DHEA that is non-hormonal, and it appears to be a fat loss agent as it may increase the metabolic rate. Studies in humans show promise for helping during a fat loss diet, but currently are of questionable quality due to potential conflicts of interest.

Source:

https://examine.com/supplements/7-keto-dhea/

July 2018 Workout Plan - A Tabata Everyday

This month I will do at least one Tabata workout everyday.

Sample Workouts

One

Deadlift

Suspension Trainer Push-up

Two

Goblet Squat

Suspension Trainer Reverse Flyes

Three

Squat-Press

Jumping Jacks

Four

Battle Ropes

Jumping Jacks

Five

Sumo Squat

High Knees

Six

Deadlift-Curl-Squat-Press

Seven

Deadlift

Jumping Jack

Goblet Squat

High Knees

Arm Training
TRX Tricep/Bicep Superset
Strength Band Pressdown/Hammer Curl
Strength Band Kickback/ Behind the Back Curl
Dumbbell Curl/Lying Dumbbell Tricep Extension

Leg Pump - Blood Flow Restricted
Bodyweight Squat
Bodyweight Calf Raises

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

Resistance Bands - How to Choose & Best Exercises!

Which Rubber bands to choose and with which purpose!



Elastic bands description (resistance and sizes):



20 lbs (9 kg) – Red;

33 lbs (15 kg) – Black;

55 lbs ( 25 kg) – Purple;

83 lbs (38 kg) – Green;

100 lbs (45 kg) – Blue;



Technical specifications:



Red: 208cm x 1.3cm x 0.45cm

Black: 208cm x 2.2cm x 0.45cm

Purple: 208cm x 3.2cm x 0.45cm

Green: 208cm x 4.5cm x 0.45cm

Blue: 208cm x 6.4cm x 0.45cm



Follow @thebrucewillow on Instagram

The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

June 2018 Workout Plan - Cardio Strength Focus with Tabata Style HIIT

Sample Workouts

One

Deadlift

Suspension Trainer Push-up

Two

Goblet Squat

Suspension Trainer Reverse Flyes

Three

Squat-Press

Jumping Jacks

Four

Battle Ropes

Jumping Jacks

Five

Sumo Squat

High Knees

Six

Deadlift-Curl-Squat-Press

Seven

Deadlift

Jumping Jack

Goblet Squat

High Knees


Arm Training
TRX Tricep/Bicep Superset
Strength Band Pressdown/Hammer Curl
Strength Band Kickback/ Behind the Back Curl
Dumbbell Curl/Lying Dumbbell Tricep Extension


Leg Pump - Blood Flow Restricted
Bodyweight Squat
Bodyweight Calf Raises