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Post by chanman83 on Apr 24, 2006 9:28:42 GMT -5
I use the P/RR/S system for my workouts and Tim said create a journal so sure why not #bbarbellsmiley4dr#
My splits are Monday: Back and Calves Tuesday: Chest and Abs wed: off thursday: Quads and Hams Friday: Delts and calves sat: arms and abs Sun: off
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Post by TNA on Apr 24, 2006 10:22:02 GMT -5
Looks good! Best of luck with it. I'll be following your progress regularly.
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Post by chanman83 on Apr 25, 2006 5:56:12 GMT -5
Rep Range Back
Warmup 10 mins
-STIFF ARM PULLDOWN 70 x 19 80 x 15 70 x 16 -UNDERHAND GRIP BENT ROW 185 x 8 185 x 8 205 x 7 -WG PULLDOWN 170 x 10 170 x 10 170 x 10 -SINGLE ARM SEATED CABLE ROW (AS YOU STRETCH, PALM SHOULD FACE DOWN. THEN AS YOU PULL, TURN PALM TO FACE IN TOWARDS TORSO) 80 x 13 70 x 13 70 x 12 -PARTIAL DEADLIFT 275 x 9 265 x 11 -HYPEREXTENSION 15lbs + bw x 14 bw x 18
Was soo pissed at how crappy I was and my workouts were draggin I just went home. #athumbsdown9vd#
-WIDE STANCE CALF PRESS -NARROW STANCE SEATED CALF
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Post by TNA on Apr 25, 2006 18:19:06 GMT -5
Let your body be the judge. We all have crap days now and then. Just be persistant and it will all come back to you.
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Post by Tim Wescott on Apr 25, 2006 18:44:37 GMT -5
Doesn`t look bad to me at all.
As Terry said,some days are better than others.
I don`t allow too many bad days..............if I feel weak,I just train lighter and faster, which is still a tough way to train.
Result...........no bad workouts.
Gotta` listen to your body,and adjust things accordingly.
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Post by chanman83 on Apr 25, 2006 20:35:28 GMT -5
OH HELL YEAH!!!! OH HELL YEAH!!!
Sorry but I went to the gym today and I ROCKED that SHEEET with full force!!!
Warmup 10 mins
Incline BB press 185 x 9 (wanted to make sure I was ok) 225 x 7 225 x 6 (spot 1)
Hammer Incline 2 (45) + 25 x 10 2 (45) + 25 x 8 2 (45) + 15 x 11
Flat Flye (squeeze one sec each rep) 60 x 15 65 x 14 65 x 14 PUMP!!!! Dance
Cable Crossovers 60 x 20 70 x 18 70 x 19 omg i was soo into my workout it was JUST NUTS!
Cable Side Crunches 70 x 25 80 x 24
Supported st8 leg raise bw x 20 bw + 10 x 14
Incline Crunches 25lb Plate + bw x 12 35lb plate + bw x 8
WHAT A GREATO rebound workout. Man I was so pumped and had a big ass smile on my face!
Also I posed in the locker room for 15 mins and that felt good to.
Off tomorrow just CARDIO some old man Softball and omg... 45g carbs
Thanks gusy for your insight. Your right, I just need to chill and listen to my body. I know i'm 6 weeks out and stuff so I know I should be kinda weak.
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Post by Tim Wescott on Apr 25, 2006 20:38:40 GMT -5
Good one brother!! #arockon6ha#
That`s the way to bounce back!
Props!! #highfive5wp#
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Post by TNA on Apr 25, 2006 21:14:46 GMT -5
THAT'S what we're talking about my brother-in-iron!!! BOOYA!!!!! #bconfetti2sq#
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Post by chanman83 on Apr 28, 2006 9:45:53 GMT -5
Rep Range LEGS last night
Warmup 10 mins on bike
-NARROW STANCE HACK SQUAT 3 plates + 25 x 9 (felt too easy) 4 plates + 25 x 8 4 plates + 25 x 7 -NARROW STANCE LEG PRESS. 7 plates x 8 7 plates x 7 7 plates x 7 -LEG EXTENSION 195 x 15 (flex at top for 1 sec) 210 x 14 same as above -SPLIT SQUAT (CAN USE BARBELL OR DUMBELLS)...2 X 16-20 PER LEG USED Barbell for this 105 x 16 (omg... tough... thought I was gonna fall over, legs shaking) 95 x 18 hahah BURNN!!! STIFF LEG DEADLIFT. 225 x 8 225 x 8 225 x 7 SEATED LEG CUR 195 x 11 195 x 11 195 x 11 SINGLE LEG LEG CURL 30 x 14 30 x 13 ADDUCTION MACHINE 160 x 17 160 x 16
legs felt like jello but good workout.. Delts today
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Post by Intensity on Apr 28, 2006 14:23:05 GMT -5
GREAT! Keep training hard Chan! I know it's tough with those tiny 45g of carb or so… but remember that your contest day performance will be in major part fonction of TODAYS efforts!
Keep going!
Mo
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Post by chanman83 on May 2, 2006 23:27:58 GMT -5
Worked out yesterday at some place near my lil sisters college. I stayed the night and moved all her stuff while she took her finals. I found a nice small gym and it was OLD SKOOL to the fullest and I LOVED every moment of it.
-SUPERSET: STIFF ARM PULLDOWN/WG BARBELL BENT ROW 110 x 10/205 x 8 120 x 9/205 x 7
-SUPERSET: UNDERHAND GRIP PULLDOWN/CG SEATED CABLE ROW 160x10/150x9 170x9/150x7
-DROPSET: ONE ARM DUMBELL ROW 100 x 8 100 x 8 -SUPERSET: HYPEREXTENSION/GOOD MORNINGS bw x 15/bb + 10 x 10 25 + bw x 12/bb + 10 x 10 -DROPSET: PARTIAL DEADLIFT 315 x 9 drop to 285 x 7
-SUPERSET: CALF PRESS/SEATED CALF (they didn't have any of those so I took dbs and took one hand and sat n a bench and used that for my calves) -DROPSET: STANDING CALF same as above
HAH the "locals" kept looking at me if I was some kinda of freak or something.. I guess they never seen an asian guy like me
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Post by chanman83 on May 2, 2006 23:28:22 GMT -5
Back home at golds and today's workout and COACH you are da man!!
-INCLINE PRESS 185 x 10 -SUPERSET: INCLINE PRESS/BENCH PRESS 185 x 9/205x8 -TRISET: INCLINE PRESS/BENCH PRESS/INCLINE FLYE 185x8/205x7/60x7 -GIANT SET: INCLINE PRESS/BENCH PRESS/INCLINE FLYE/CABLE CROSSOVER 185x8/185x8/60x6/60x8 THESE SOO RULED! -SUPERSET: SUPPORTED STRAIGHT LEG RAISE/TWISTING INCLINE CRUNCH (ALTERNATING SIDES) bwx15/bwx15 bwx15/bwx14 these BURNED!!!! -DROPSET: CABLE CRUNCH 150x10,140x7
Cardio: 30 mins on elliptical
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Post by chanman83 on Jun 2, 2006 10:01:09 GMT -5
geezz been a while since i've updated this.. here we go!
Power legs
HACK SQUATS 5 plates x 5 5 plates + 25 x 4 5 plates + 25 x 4 5 plates + 25 x 4 spot 1 5 plates x 4 -LEG PRESS 8 plates x 5 8 plates x 5 8 plates + 25 x 4 8 plates + 25 x 4 -LEG EXTENSION...3 X 4-6 195 x 5 195 x 5 195 x 4 -LYING LEG CURL 75 x 5 75 x 4 75 x 4 -STIFF LEG DEADLIFT...3 X 4-6 225 x 5 225 x 5 225 x 4 -SINGLE LEG LEG CURL 30 x 5 30 x 4
With me being 3 weeks out, I'm not tryin to go all out on power.. NO INJURIES! #dreambig0ta#
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Post by masterschamp on Jun 2, 2006 10:03:55 GMT -5
Chan.... that's smart about the poundages....you got all the size you need anyway, no need to risk an injury now.
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Post by blade on Jun 2, 2006 10:27:52 GMT -5
Looking good Chan. At this point forget looking back at the old Power routines whikle you had the carbs. I'm not competing right now but I am dieting and I've noticed some areas are still strong and other areas I am weaker than before. It's all part of the game. I'm a fan of just going RR and S during the final weeks out or go into Hybrid mode.
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Post by mrky03 on Jun 2, 2006 21:45:41 GMT -5
Good stuff Chan, keep posting! I'm interested in following your progress.
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Post by chanman83 on Jun 2, 2006 22:57:06 GMT -5
Good stuff Chan, keep posting! I'm interested in following your progress. thanks Mrky for looking in. I'll keep on rockin. any tips or words are always welcomed. Thanks!
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Post by chanman83 on Jun 2, 2006 23:01:14 GMT -5
Power Delts and Calves
-SMITH MILITARY PRESS 185 x 4 185 x 4 185 x 4 -SHOULDER WIDTH GRIP BARBELL UPRIGHT ROW 95 x 5 95 x 5 95 x 4 -STANDING BENT LATERAL 25 x 6 35 x 4 35 x 4 (35's a bit harder and I really focused on form reason for 4 reps) -BARBELL SHRUG 245 x 7 285 x 6 285 x 5 -CG CABLE UPRIGHT ROW 120 x 7 120 x 6 -CALF PRESS 4 plates x 7 4 plates x 7 4 plates x 7 -SEATED CALF 3 plates +10 x 7 3 plates + 15 x 6
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Post by TNA on Jun 3, 2006 9:22:33 GMT -5
Looking good Chan!!!
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Post by chanman83 on Jun 3, 2006 13:08:43 GMT -5
thanks TNA for stopping in! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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