Results 1 to 11 of 11
  1. #1
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default Ed Honn-Journey to the IFBB. NPC Continental USA prep 2013.

    Hello everyone, my name is Edward Honn and I am a personal trainer and Men's Physique competitor out of Chicago, IL. I am starting a training log for my next prep as I prepare for the Continental in Ottawa, IL--about 12 weeks away. My hope is to build momentum off of this contest and smash Jr. Usa's and Jr. Nationals next year with the ultimate goal of winning a pro card.

    Legs: 7/14/13 Quads Gym Chicago IL.

    Leg Extensions: 45 x 15, 90 x 15, 135 x 15) x 2.

    Box Squats: 135 x 8, 225 x 5, 315 x 5, 405 x 5) x 2

    Front Squats: 135 x 10, 185 x 8, 225 x 5, 275 x 3, 315 x 1.

    Unilateral seated leg curls (nursing a badly strained hamstring): 30 x 20) x 4.

    Leg Press: 3 plates x 15, 5 x 15, 6 x 15, 7 x 15, 8 x 15. Drop 8/7/6/5/4/3/2/1 to failure.

    Hack Squats: 3 plates x 8-12 x 4 sets.

    Seated calf raise super-set with donkey calf raise 4 sets x 8-15 reps.

    Done.

    If you live in Chicago, make a voyage to Quads Gym in downtown-Lakeview area. I love this gym. The history, ambiance, equipment selection is incredible.

    More to come. Stay tuned.
    Attached Images Attached Images

  2. #2
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    Previous Competition History (all 2013):

    NPC MID-ILLINOIS: 3rd place, tall class.

    NPC IL STATE: Class B Winner, Overall Physique Winner.

    NPC Jr. Nationals: 16th class D.

  3. #3
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default Pic from today's workout

    I had a fantastic lifting partner today who also takes nasty fitness pics; enjoy!

    Recent interview with RxMuscle:

    http://www.rxmuscle.com/blogs/articl...r-ed-honn.html


    CONTACT:

    [email protected]

    www.facebook.com/ed.honn

    Instagram: @misterphysique
    Attached Images Attached Images

  4. #4
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    For the visually impaired.
    Attached Images Attached Images

  5. #5
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    Push Workout 7/15/13:

    Free Motion Medium Cable Fly: 3 x 20. (part of the warm-up)

    Incline Barbell Bench Press: 45 x 15, 135 x 15, 185 x 10. 225 x 8-10) x 3
    Incline DB Fly: 30 x 15, 40 x 8-12) x 2
    Hammer Wide Press: 140 x 10-12) x 3
    Weighted Dips: +90 x 8-12) x 3
    Machine Fly: 100-150, 10-15) x 3

    BTN BB Press: 135 x 15, 155 x 8-10) x 2
    DB Lateral Raise: 30 x 12, 40 x 8-10) x 2
    Machine Lateral: 3 x 10-15
    Reverse Pec-Deck: 3 x 15

    Tricep Pressdown: 100 x 20) x 3 with forceful contraction
    CGBP: 185 x 8-10) x 3
    DB Kickbacks: 30 x 12) x 3

    Various Ab exercises.

    Tmrw=PULL.

  6. #6
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    PULL 7/16/13 Lombard, IL.

    TBAR Rows (old-school variation): 1 plate x 15, 2 x 15, 3 x 15, 4 x 12, 5 x 8

    DROP: 5/4/3/2/1

    5 Sets various chin-up pull-up grip in Hammer Strength power cage.:
    Each Set AMAP.

    Yates Machine Row: Super-set wide grip with neutral grip. 3 plates x 8-10, 4 plates x 8-10, 5 plates x 8-10.

    Cable Lat-Pulldowns: 4 sets x 8-10.

    Free Motion Seated Machine Row: 4 sets x 10-12.

    Machine Preacher Curl: 45 x 10-15, 70 x 10-12, 115 x 6-8. Drop.
    Free Motion Cable Concentration Curl: 50 x 8-10) x 4.
    Super-set seated dumbbell curls with standing db curls: 30 x failure, failure.

    Tri-Set: 3-way plate-loaded machine donkey press (toes in/out, neutral:, 10/10/10..
    Seated Calf Raise:45 x 10-20..
    Tibia Raise: 50 x failure.

    4 Rounds.

    That was it. Got a migraine half-way through I'd say this was a little better than a maintenance Pull day. Rest WED then PUSH again THURS.

    Stay Hungry.
    Attached Images Attached Images

  7. #7
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    PUSH 7/18/13 Downers Grove, IL.

    Free motion Standing Fly: 3 x 15-20, focus on the stretch and squeeze.

    Incline DB Press: 30 x 15, 45 x 10, 60 x 8, 90 x 15, 120 x 8, 120 x 8, 90 x failure.

    Incline DB Fly: 40 x 10-12) x 3

    Hammer Decline Press: 2 plates per side x 12-15, 3 sets with a longer negative with peak contraction.

    Machine Fly: 100-150, 10-15) x 3

    Bodyweight Dips SS Depth Pushups: 3 x failure.

    Hammer-Grip Bent-over DB Lateral: 15 x 15) x 2

    Behind the back side cable lateral SS in front side lateral: 20-30 x 10-15) 3 sets

    3 drop-sets standing strict DB lateral: 20/10/5 x failure

    Rope Pressdown strict: 3 x 15-20

    DB tricep kickback: 30 x 10-15) x 3

    Hammer Machine Dip facing away: 2 plates per side x 8-12, 3-5 sec. negative and peak contraction

    Various Ab Exercises.
    AM fasted cardio.

    Boom Done.

  8. #8
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    PULL 7/19/13

    WIDE-grip pull-ups: 4 sets x failure.

    Meadows Rows: up to 4 25's x 15-20, last set=drop.

    Lat-Pulldown: 4 sets x 8-10 with good stretch and squeeze.

    Supported DB Row SS Low Trap Shrug:
    65 x 8-12, shrugs s failure. 3 sets.

    "Stretchers": 60-80 x 12-15 reps, 2 sets.

    Cable Face-Pull: 10 reps x 3 sets. 3 second hold.

    Deadlifts: (haven't done these in 8+ months due to injury) up to 315 x 15.

    LOWER BODY: 7/20/13


    Box Squats: 135 x 6, 225 x 5, 315 x 5, 405 x 5, 455 x 3.

    Front Squats SS Back Squats (with chains):
    around 225 total, 10/10. A Shit-ton of sets.

    Back Squats: 135 x 15, 225 x 10, 315 x failure/225 x failure/135 x failure.

    Leg Press (feet high) SS Manual Lying Ham Curl
    : up to 7 plates, last set=drop.

    Walking Lunges: 115 x 15-20) x 3. Dead.

    Then some much-needed RumbleRoller action. Mmmmmm.

    Not a power-lifter, but I do like to incorporate some techniques that can increase the big lifts. Box Squats develop hip strength and explosion out of the hole. Chain Squats help you power through the top portion of a squat. After I went back to regular squats---they were flowing fast as hell, piston-like. LOVE Quads Gym. Get me a cot in the back I'm home baby!
    Attached Images Attached Images

  9. #9
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    Monday PUSH. Lyons, IL.

    Focusing on more of the chest contraction and not just working the weight because as a result of injury and my sleeping pattern my right shoulder is overcompensating during presses leading to a slight imbalance in my chest.

    Free Motion Flys: 3 x 15-20 (SQUEEZE!).

    Incline DB Press: 2 second negative, stretch, 3/4 ROM=Constant Tension.
    4 x 8-12.

    Machine WIDE Hammer: focusing on pressing the weight together not simply pushing, 3 x 10-12. Slow negative 3/4 ROM.

    Incline DB Fly: 1/2 ROM for constant tension with a deep stretch. Ouch.
    3 x 10-12.

    Bodyweight Dips: 3 x 30+reps.

    DB Lateral raise: slow, controlled. 4 x 8-12 reps.
    Seated OH DB Press. Slow, exaggerated upright posture all delts. 4 x 8-12.
    Behind the back cable side lateral SS in front cable side. 3 x 15+ no rest.

    Rope Pressdowns: SLOW with 2-3 second squeeze. 3 x 10-12.
    DB Kickback. SQUEEZE, 3 x 8-12.
    V-bar pressdown. 3 x 8-12, drop-set.

    TUESDAY: BACK. Downers Grove, IL.

    AM:WIDTH.
    Smith-Machine WIDE Pull-ups. (using the bar for a wide, wide grip). 4 x 12-15.
    Cable Wide Pulldown. Upright posture with squeeze. 180 x 8-12.
    HAMMER WIDE Pulldown, 3 plates per side x 8-10) 3 sets.

    PM: Bent-over BB Rows. 95 x 15, 145 x 15, 195 x 15, 245 x failure--->drop.
    One-arm DB Row: 80 x 10, 100 x 10, 120 x 10. 130 x 10/100 x 10/80 x 10/60 x 10.
    Yates single arm Hammer Row: 3/4/5 plates x 10.
    Close-grip Pulldown: 3 x 8-12.
    Reverse Pec-deck SS BO Lateral. 4-5 rounds 8-15 reps no rest.

    Pinwheel Curls. 3 sets.
    Single arm preacher curls. 3 sets

    Hanging Leg raises SS Cable Crunch, 4 rounds to failure.

    BOOM.

    Stay Hungry. Stay Humble.

  10. #10
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

  11. #11
    RX MEMBER
    Join Date
    Mar 2013
    Location
    Chicago, IL.
    Posts
    11
    Rep Power
    0

    Default

    Alright let's resume!
    MONDAY: PUSH.

    warm-up on Free Motion fly's (they give a fantastic contraction): 3 x 20--peak contraction.

    Incline DB Press: only went up to 100's x 10-15, focusing on letting my chest do the pressing.

    Incline DB Fly: good stretch 1-2 seconds, 3/4 ROM: 3 sets x 10-12.

    Low-Incline Smith Press: for any machine press, I focus on contracting my chest to move the weight instead of actually pressing, if that makes sense; 3 x 10-12.

    Weighted Dips: +90 x 10-15, 3 sets.

    Single-arm machine flys: 3 x 10-15. SQUEEZE.

    DB Lateral Raise: 4 sets, focusing on STRICT raises, last two are drops.

    BO Lateral Raises. 3 sets x 10-12.

    Wave Laterals: Bent-over laterals gradually rising until upright, becoming a side lateral. 2 x 20+.

    Machine rear lateral SS straight-arm BO Lateral. 3 sets x failure.

    Triceps: rope pressdowns, db kickbacks and single-arm reverse-grip pressdowns.

    TUESDAY: PULL.

    WIDE-grip Pull-ups: full ROM, how ever many sets to 60.

    WIDE underhand grip t-bar rows: up to 4 plates x 10-12. Last set-giant-drop-set.

    HAMMER Wide Pulldown: up to 3 plates x 8-10. DO NOT make this a high row. Lower the weight and ensure you stay upright.

    Underhand BB Row: try to actually pull back diagonally and not straight up and down, these felt amazing.

    Underhand Lat-Pulldowns SS cable pullover: 15/15 amazing.

    Supported Incline Single-arm DB Row: these are great to emphasize each individual lat and squeezing your back, not simply working the weight.

    Biceps: spiser curls SS pinwheel curls, machine curls SS TRX curls.
    ABS: toes-to-bar tri-set weighted cable crunches and dynamic planks.

    Whew. Stay Hungry. 10 weeks out!!!!!!!!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •