Friday, November 27, 2009, Week 18 of the AAEFX Step-Load Progression Plan
Weight - 158.0
AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the third and final five-week cycle. I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.
I’m feeling really great. My weight is steady and my muscle tone is good.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO - Pre-Workout Energy and Muscle Activator
Nytric EFX PRO - Vascularity and Muscle-Pump Intensifier
CELL RUSH - Post Workout Muscle Cell Re-fueling System
LBA PRO - Liquid Amino Acid and Protein Complex
LG5 PRO â?? Liquid Glutamine and Cell Volumizer
NF-PRO â?? 100% Pro-Grade Whey Protein
AAEFX has helped me complete this very difficult training regimen. I was able to lift heavier loads each week with comparative ease. I’m looking forward to continuing using the Flex Wheeler Signature Series as I begin my new workout routine, Escalation Density Training, next week.
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you’ll have a leaner, more muscular body. There’s a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you’ll end up sore. In other words EDT provides plenty of pain.
Procedure
. Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
. In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
. After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
. Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record
. Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout with 5% more weight and start over.
That’s essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It’s entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You will train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day #4 workout B
It’s OK to substitute exercises as long as you train the same body part. For instance, you may want to use barbells instead of dumb bells, squat rack instead of leg press. No problem.
Workout A: Chest & Back
First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)
Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Lateral Raise
C2- Bent Lateral Raise
(5-minutes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
I’m going to have some fun with this plan. Each week will be tougher by design. I’m Getting Bigger, Badder and Better!
Old Navy