- Name: Ed Cook
- E-mail: firstname.lastname@example.org
- Age: 52
- Where: Vancouver, Washington
- Height: 5' 11"
- Weight: 235 Lbs., Contest: 210 Lbs.
- Years Bodybuilding :4
- Favorite Bodypart: Chest
- Favorite Exercise: Close Grip Seated Rows
- Favorite Supplements: L-Arginine, L-Glutamine, L-Ornithine, & whey protein.
How Did You Get Started?
I went to the Doctor for an ear infection February 2002 and he did my vitals while I was there, said all the numbers that should be up are down and all the numbers that should be down were up! He said to diet and exercise for 60 days and see if the numbers change. If they don't change then they will medicate me. Holy crap! That scared me.
I went to 24 HR Fitness and signed up that day. I lost over 50 pounds in six months and went down from 243 to 191 pounds. After that I started to build my body up and put on more than 20 pounds of muscle. After two years of weight training, gym junkies asked me if I was getting ready to do a show? That started me thinking. I asked a young trainer Brandon Lyons who is a successful bodybuilder, what he thought and he really encouraged me to train for a show. I asked him to help me and he has been supporting and training me since.
View My BodySpace Profile: bodyspace.bodybuilding.com/oldsuperman.
What Workout Plan Worked Best For You?
1. The first thing I do is stretch the whole body, not just the body part I'm working. Take at least 10 mins. It's time well spent to keep from injuries.
2. I always have a trainer or partner with legs, as I need that push deep inside me that needs to be pulled out to get the results I need.
3. I weight train almost six days a week, 45mins to 1hr a day. No more, no less. I do cardio three days a week 35mins off season. Show prep training cardio everyday 1hr 20 wks out, and two 1hr cardio 6wks out. I bicycle outdoors as much as possible as the treadmill is so boring.
4. I mix weight training up quite a bit. Not only does it break up the monotony, it keeps the body guessing.
I believe in supersets and resistance sets always going to failure. Partials are the most important part of my sets. Who ever said it has to be a complete movement to be successful? Keep going and pumping blood into the muscle.
I do wheels one day a week working on my weakest muscle group first. One week start with quads and next week start with hammies.
1. Machine Leg lifts. Warm-up light 12 reps. One set of 50 not too heavy. Try to get at least 25 complete movements then burn out the rest to failure and remember partials count.
2. Leg press. Two sets with resistance reps. Start with feet shoulder width apart. Press into it and on the way down a partner pushes down for the count of three to the bottom and I push hard against it. I'm the one controlling the resistance, then push up like a rubber band and do it again 8 to 10 reps then burn it up to without resistance to complete failure. Rest one minute. Now put feet about three inches apart and do it again.
3. Then back to the Machine Quad Leg lift and do another set of 50.
4. Machine Ham Leg Lift. Two warm-up reps then resistance reps again for a count of three, then lift up again. After about 8 reps burn it out to failure and get 25 reps. Two sets total.
5. I have found that dumbbell deadlifts work for me and really burn the hams and gluts and is easy on the lower back. I use wrist straps to grip the dumbbells so my arms don't fatigue before my hams and glutes. Chin up, shoulders back, dumbbells at my side and push them back as I make a 90 degree bend at the waist and hold for the count of one at the bottom. Then squeeze the glutes hard on the way up, keeping knees straight yet not locked. Back down again with no pause at the top. Three sets starting light and max out heavy and get about 6 to 8 reps.
Bi's I start at a seated incline bench using dumbbells hands facing out and bringing then up together 10 complete reps. Then go right into next set and bring them up half way up 10 reps. And again move to the next set without stopping three complete reps then three partials and again for ten sets. Then to cables and do show offs. I do three sets trying not to grip the handles isolating the bi's. Next back to dumbbells and finish with hammers. Superset this movement starting heavy and go down in weight till you fatigue out.
8. Then the next week chest alone.
9. Shoulders are my weakest body part because of injuries, bursitis and of course genetics. I work them hard! I work my rear delt first as it again is my weakest delt muscle. It has worked for me and my shoulders are 100% improved.
What Nutrition Plan Has Worked Best For You?
One of the simplest way to explain my diet is the "caveman diet," which basically means, "If a caveman didn't eat it, then I don't eat it." I eat 8 times a day, getting most of my 200 to 300 carbs at breakfast. About 100grms of carbs an hr before I train. I eat 400gms of protein plus a day pretty much evenly spread out among the day. I only eat two 50gms shakes a day and get the rest of my protein from mostly lean meats and eggs. I snake for sugar free candy, nuts, and some cheese.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
What a rush!!! I love sports and as I've aged had to do less and less, yet look at what bodybuilding can do for a fifty plus year old man! I get high from it. Everyday some stranger will approach me and say something about my body. I've had many men come up to me just to shake my hand and tell me how amazing I look! Call it ego, I don't know. It just gets me high.
What Are Your Future Bodybuilding Plans?
My first bodybuilding show was the Emerald Cup last April, one of the largest amateur bodybuilding shows in the west at Seattle WA. and I placed 5th. I want to return back bigger, more ripped, and win my class, qualify for nationals then compete at nationals.
What One Tip Would You Give Other Bodybuilders?
"Intensity, consistency, brings density and diet is a gimmy. Eat sh!t, you look like sh!t."
Who Are Your Favorite Bodybuilders?
Dorian Yates, Arnold Schwarzenegger, Also, met Jay Cutler at the Emerald Cup last April and Wow, what a hell of a guy. He was so friendly and regular. He hugged all my kids, took pics, and treated my parents with great respect. The kid has his sh!t together!
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