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Ed and Jason get SWOL


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Alright here's my log anew.

 

The goal is to get big, and strong, and ripped. Ed is training for his second competition in late July, I'm still prepping for the fall. After taking time off for a month or so( I was still lifting, just lower intensity) Ed asked if I would like to join him, I jumped at the opportunity. Yesterday was the end of my first week with Ed.

 

Day One (Quads Calves and Abs)

-Close Stance Squats 1.5 reps equals One (come up part way, go back down, then do full rep, repeat)

We did 4-5 Sets of 8

 

-Walking lunges- Seems to be about a 25 steps in One Direction. We did 3 down and back

 

-Calf Raises with 4 Second hold at dorsal flexion- Don't Remember How many Sets

 

Abs

Leg lifts and Crunches

 

Day Two Arms ( we were separate this day)

I did

3x12 bent over single arm curls

3x10 band resisted reverse grip curls(placing power band grips around handle medial to my grip, and placing length of band underneath both of my feet. Making tension greater on the motion towards origin)

3x10

Reverse Preacher Curl

3x10

Cable kick backs

3x10

reverse grip extensions

3x10 dips

 

Day 3 Chest and Hamstrings

-4 inch Incline Bench Press (working top range of bench)

3-5 reps

185 195 205 225

 

- Incline From Hell-

4 Non Stop Sets Incline Dumbbell (Dropping Angle of bench each set)

Cycle through this 3 times

 

Leg Curls

 

Russian Leg Curls?

(brutal but awesome)

 

Better Detail for week 2

 

Today- Cardio and abs- (rest day)

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I forgot Day 4

A brutal Double Day

 

The Following Sequence 3 times :

Sternum Chin-ups with 6 second negative (5 reps)

Bent Over Rows (8 Reps)

Lateral Raises (8 Reps)

Arnold Presses (8 Reps)

 

The Following Sequence 3 Times

Close Grip Chin Up Negatives (5 second Negative) 5 reps

Frontal Rotations for Shoulder Rotators (8 Reps)

Upright Row -to-Shoulder Press (was supposed to be 12-15 reps )

 

3 Hours Later.........

Biceps and Triceps

 

(Classified information)

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