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Ed_Aish's Journal

ED_AISH

By ED_AISH
in Workout journals

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ED_AISH Member

ED_AISH

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Here goes... The periods when I spend time on this forum are the ones when I get the best results (keeps my head in the game) so thought I would start a journal and see how it goes. Good way to keep accountable...

Started Diet properly at the beginning of this week.

Have eaten plenty of protein (aimed for 300+grams a day) since my last comp just haven't worried about carbs.

Training legs tonight so will post workout this evening.

(I love training Legs!)

Supplements I am taking at the moment:

Protein - MyoFusion 4 Shakes a day.

Gaspari Halodrol

Pre-Workout: Jacked or Superpump (change it up)

During workout: SizeOn maximum performance (gives a mean pump!)

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ED_AISH Member

ED_AISH

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Stats: 116kg 6'2" right around 20%bf

Goal: to be shredded (especially legs) at my next comp so under 5% early next year.

Will need to loose around 20KG.

My first comp April 2007 I was 81kg and around 7%bf so have made some good gains just need to hold on to my muscle while leaning up.

Will take it a bit slower than my first diet where I lost just under 40KG in just over 6 months.

Oh well off to train now... will post my workout after i limp home from the gym.

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ED_AISH Member

ED_AISH

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OK have dragged myself home from the gym.

2 scoops superpump 30min before workout.

Start with squats:

20X60kg warm up

15X80KG

15X100KG

12X140KG

8X180KG

5X220KG

3X220KG (would have done more but didn't have a spotter)

Leg Press:

15X220KG

12X320KG

10X420KG

8X520KG

6X520KG

Calf raises - Leg Curls - Leg Extension super set:

Calf 120KG full stack (standing machine) X15

Leg curl 66kgX12 (full stack)

Leg extension 120KGX10 slow hold at top (full stack)

Repeat all three 3 X increasing calf raises 2 X 20KG Plates each time,

finishing with 120kg stack and 6 20KG plates on pins direct over shoulders.

Finish by sitting down and trying not to whimper then dragged myself home and had food.

Have some video may upload later.

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ED_AISH Member

ED_AISH

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Seems a long time since my original diet and Horley helped a lot with that but not anymore - Use a lot of gaspari products at the moment still coming down from the high of winning a trip to vegas with Gaspari last year.

Squats up to (and including) 140kg are bum to the floor below parallel - 180kg just on parallel and 220kg not quite parallel would be 3/4 movement (quite happy with that and it hurts)

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morattigirl Senior member

morattigirl

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winning a trip to vegas with Gaspari last year.

Squats up to (and including) 140kg are bum to the floor below parallel - 180kg just on parallel and 220kg not quite parallel would be 3/4 movement (quite happy with that and it hurts)

Vegas is pretty cool aye :nod: and oh yep sweet re squats... was just wondering :)

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ED_AISH Member

ED_AISH

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300 grams of protein per day is a huge amount for a natural. and your bf looks closer to 30%. good luck.

Advice I was given for my weight was to aim for that and it wasn't too hard 3-4 protein shakes a day 50grams each then eggs + chicken etc hit 250 300 grams easy enough.

Last BF test I had put me at 20% and I am only 1 KG heavier now.

I am definitely not 30% but thanks for the motivation :)

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ED_AISH Member

ED_AISH

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Hey Ed, big UPS for the pics and journal :clap: :clap:

Would have to agree with NZMM on the being closer to 30%bf, as for the squats & leg press, lighten the load a bit & use a FULL range of motion.

Good luck bro

Thanks - I agree range of motion on heavy set isn't full (not that far off though) but on the sets leading up to final heavy sets it is, with both squats & leg press it is nice and deep. I don't go heavy every time but it definitely helps with overall strength. (makes the deep ones at 140 a piece of cake)

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TonganTerror Senior member

TonganTerror

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hey bro looking solid there Its awesome just to feel the weight that your not used to squatting aye it definitely gets the body used to it I must say too though drop that weight even the 180's your starting to squat then kinda doing a good morning instead of "sitting into the hole"

Mean weights though ill be keeping an eye on ya journal :nod:

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ED_AISH Member

ED_AISH

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LOL definitely not good morning movement only had my phone so had to sit it on the ground makes things look quite different from that low will try and get someone to hold it next time (my training partner often bails on leg day)

Had a busy weekend filming in Wanganui and had a bit of the flu monday tuesday... Did a some catch up trains yesterday and today.

Wednesday Chest

Flat BB Bench

60kg X 20

80kg X 15

100kg X 12

100kg X 10

120kg X 8

140kg X 4

Incline DB

30kg X 12

35kg X 10

40kg X 8

DB Flys incline

20kg X 12

25kg X 10

25kg X10

DB pull overs

45kg X 12

45kg X 12

45kg X 12

Thursday Bis Tris Shoulders

standing DB curl and press

20kg X 15

25kg X 10

25kg X 10

seated DB shoulder press

25kg X 12

30kg X 10

35kg X 10

Seated DB Bicep Curls

17.5kg x 30 per arm

22.5kg X 20 "

25kg X 12 "

Super seted with seated overhead tris DB

45kg X 15

60kg X 10

60kg X 10

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