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 Post subject: Ed and Jason get SWOL
PostPosted: Mon May 23, 2011 6:56 pm 
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Rabbit
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Joined: Mon Mar 22, 2010 11:31 am
Posts: 30
Location: Portland OR
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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 Post subject: Re: Ed and Jason get SWOL
PostPosted: Mon May 23, 2011 9:20 pm 
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Rabbit
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Joined: Mon Mar 22, 2010 11:31 am
Posts: 30
Location: Portland OR
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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 Post subject: Re: Ed and Jason get SWOL
PostPosted: Mon May 23, 2011 9:48 pm 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
Is "classified information" sarcasm, or is it part of a routine you are going to try and sell at some point? :)

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 Post subject: Re: Ed and Jason get SWOL
PostPosted: Tue May 24, 2011 12:15 am 
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Rabbit
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Joined: Mon Mar 22, 2010 11:31 am
Posts: 30
Location: Portland OR
Gotta keep some suspense


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