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Post by RUBICON19 on Aug 15, 2006 9:27:29 GMT -5
Nice workout Chan.
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Post by chanman83 on Aug 16, 2006 20:55:36 GMT -5
Nice workout Chan. thank you, I"m so eager to get back onstage!!!
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Post by chanman83 on Aug 17, 2006 21:34:13 GMT -5
god I love leg day!!
-LEG PRESS...1 X 26-30, 1 X 21-25, 1 X 16-20, 1 X 13-15 5 plates x 30 6 plates x 25 7 plates x 18 feeling wooosyyy 8 plates x 13 WOOOOAHH!!! -SMITH FRONT SQUAT...1 X 13-15, 1 X 10-12, 1 X 7-9 155 x 14 185 x 11 205 x 7 tough!!! -WALKING LUNGE...1 X 13-15, 1 X 10-12, 1 X 7-9 STEPS PER LEG AHAH Ronnie Coleman style BABY!!!! YEAH BABY!!! 155 x 14 175 x 11 185 x 7 The best thing was seeing the people at the give me the biggest WTF look when I was doing these across the gym with a Barbell on my back. **VOMIT** close but I did sit there next to a trashcan FULL of sweat thinking... you won't puke you wussy!! -SEATED LEG CURL...1 X 21-25, 1 X 16-20 120 x 25 BURRRN! 135 x 20 even MORE BURN! -LYING LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 70 x 15 70 + 1 x 11 70 + 2 x 8 tough!! -SINGLE LEG LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 20 x 14 25 x 12 30 x 8
All I gotta say is cardio tomorrow am will be VERY interesting!!!
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Post by chanman83 on Aug 18, 2006 21:07:03 GMT -5
-Y LATERAL (RAISE THE DB'S IN A PATH 1/2 WAY IN BETWEEN A FRONT RAISE AND SIDE LATERAL, SO BASICALLY YOUR ARMS CREATE A "Y" WITH YOUR TORSO)...2 X 7-9 30 x 8 30 x 8 -SIDE LATERAL...2 X 10-12 30 x 10 25 x 12 -REVERSE REAR DELT FLYE MACHINE...2 X 13-15 100 x 13 90 x 14 (tough) -HAMMER OR MACHINE SHOULDER PRESS...2 X 16-20 170 x 20 200 x 17 (oooo nice) -CG BB UPRIGHT ROW...2 X 7-9 95 x 8 95 x 8 -SMITH BEHIND BACK SHRUG...1 X 10-12, 1 X 13-15 245 x 12 225 x 15 (tough last 2 reps) -STANDING CALF...1 X 7-9, 1 X 10-12, 1 X 13-15 245 x 9 225 x 12 225 x 15 -SINGLE LEG SEATED CALF...1 X 13-15, 1 X 16-20 45 x 15 35 x 17 Cardio 20 min elliptical 30 min incline walk 3.7 mph 9 incline
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Post by RUBICON19 on Aug 18, 2006 22:28:36 GMT -5
Nice workout Chan. thank you, I"m so eager to get back onstage!!! Almost there
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Post by chanman83 on Aug 20, 2006 17:56:30 GMT -5
DA GUN SHOW
-INCLINE (ABOUT 65 DEGREES) ALTERNATING DB CURL...2 X 7-9 35 x 9 40 x 8 -CG 90 DEGREE EZ BAR PREACHER CURL...2 X 10-12 65 x 10 65 x 11 -SINGLE ARM LOW CABLE CURL...2 X 13-15 40 x 15 50 x 13 -SMITH REVERSE GRIP BENCH PRESS...2 X 7-9 185 x 10 205 x 8 -LYING SLIGHT DECLINE 2 ARM DB EXTENSIONS (ONE DB IN EACH HAND, PALMS FACING EACH OTHER...LOWER TO SIDES OF HEAD)...3 X 10-12 40 x 12 45 x 11 45 x 10 -SINGLE ARM BENT OVER ROPE EXTENSION...2 X 13-15 (DO THESE, BUT ONE ARM AT A TIME) 50 x 15 60 x 13 -HANGING STRAIGHT LEG RAISE...2 X 16-20 bw x 18 bw x 16 (WOAH!!!) -CABLE SIDE CRUNCH...2 X 13-15 PER SIDE 100 x 15 110 x 14 -INCLINE SIT-UP...1 X 10-12 35db + bw x 11
50 mins cardio
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Post by mrky03 on Aug 21, 2006 18:11:02 GMT -5
Good one chanman! Hows the conditioning coming?
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Post by Tim Wescott on Aug 23, 2006 5:54:01 GMT -5
Great workouts Chan !!
Stay focused!
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Post by chanman83 on Aug 23, 2006 7:42:28 GMT -5
-RACK DEADLIFT (PULLING FROM JUST BELOW KNEE HT)...1 X 8-10 315 x 10 -SUPERSET: RACK DEADLIFT/WG PULLDOWN...1 X 8-10 EACH 315 x 9 / 130 x 10 -TRISET: RACK DEADLIFT/WG PULLDOWN/UNDERHAND GRIP BENT ROW...1 X 8-10 EACH 315 x 9 / 150 x 9 / 185 x 8 -GIANT SET: RACK DEADLIFT/WG PULLDOWN/UNDERHAND GRIP BENT ROW/CG SEATED CABLE ROW...1 X 8-10 EACH 285 x 10 / 160 x 9 / 155 x 9 / 140 x 9 WOOOOOOOOOO!!!! -SEATED CALF...1 X 10-12 45 + 25 x 11 -SUPERSET: SEATED CALF/STANDING CALF...1 X 10-12 EACH 45 + 25 x 11 / 225 x 10 -TRISET: SEATED CALF/STANDING CALF/CALF PRESS...1 X 10-12 EACH 45 + 25 x 10 / 225 x 10 / 190 x 11
I LOVE SHOCK WEEK!!!
55 mins cardio
duration of workout : 6 disturbed songs.. #arockon6ha#
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Post by chanman83 on Aug 23, 2006 7:50:01 GMT -5
-INCLINE DB PRESS...1 X 8-10 80 x 12 -SUPERSET: INCLINE DB PRESS/DECLINE BB PRESS...1 X 8-10 EACH 85 x 10 / 185 x 10 -TRISET: INCLINE DB PRESS/DECLINE BB PRESS/FLAT FLYE...1 X 8-10 EACH 85 x 9 / 185 x 9 / 50 x 10 -GIANT SET: INCLINE DB PRESS/DECLINE BB PRESS/FLAT FLYE/PEC DECK...1 X 8-10 EACH 85 x 9 / 155 x 9 / 50 x 10 / 110 x 8 :death: :death: omg my chest was like throbbing.. and it looked BIG!!! -HANGING STRAIGHT LEG RAISE...1 X 12-15 bw x 13 -SUPERSET: HANGING STRAIGHT LEG RAISE/INCLINE SIT-UP...1 X 12-15 EACH bw x 12 / bw + 15 x 15 -TRISET: HANGING STRAIGHT LEG RAISE/INCLINE SIT-UP/SIDE CABLE CRUNCH...1 X 12-15 EACH bw x 11 / 25 + bw x 14 / 130 x 12
55 mins cardio
duration of workout 7 hatebreed songs! #arockon6ha# #arockon6ha# #arockon6ha#
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Post by chanman83 on Aug 23, 2006 7:50:42 GMT -5
Mrky and Tim, my mind is focused on one thing.. 1st place... PERIOD!!! I got major Tunnel Vision!
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Post by hossjob on Aug 23, 2006 11:23:52 GMT -5
Chan! Dude, those workouts are SICK man! WOW! Great poundages on the SS and TriSets. Those workouts got me FIRED up for LEGS tomorrow!
Hey, how you feeling man? You sound like everything is 100% and you got your mind more than right! AWESOME!
I'm in that SORE as hell mode. My hole body is sore today!! haha
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Post by chanman83 on Aug 23, 2006 11:34:21 GMT -5
Chan! Dude, those workouts are SICK man! WOW! Great poundages on the SS and TriSets. Those workouts got me FIRED up for LEGS tomorrow! Hey, how you feeling man? You sound like everything is 100% and you got your mind more than right! AWESOME! I'm in that SORE as hell mode. My hole body is sore today!! haha hahah my chest and back are sore.. and I just turned down lunch with co workers so i can smash my fav foods of the day.. chicken breast and veggies.. YUMMY!! gotta love LO LO LO LO carb days.
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Post by RUBICON19 on Aug 23, 2006 13:22:49 GMT -5
You are a NUT!!!!!
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Post by TNA on Aug 23, 2006 14:23:16 GMT -5
Absolute sick workout Andrew!
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Post by mrky03 on Aug 23, 2006 16:59:59 GMT -5
AWESOME WORKOUTS ANDREW!!!!
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Post by chanman83 on Aug 24, 2006 7:45:06 GMT -5
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Post by chanman83 on Aug 24, 2006 7:53:20 GMT -5
ITS F#$##$# LEG DAY!!!! ahha it ruled.. showed them how I ROLL!!
-SMITH SQUATS...1 X 8-10 225 x 10 -SUPERSET: SMITH SQUATS/LEG PRESS...1 X 8-10 255 x 10 / 6 plates x 10 -TRISET: SMITH SQUATS/LEG PRESS/LEG EXTENSION...1 X 8-10 285 x 8 / 6 plates x 9 / 100 x 10 -GIANT SET: SMITH SQUATS/LEG PRESS/LEG EXTENSION/WALKING LUNGE...1 X 8-10 (8-10 STEPS PER LEG ON THE LUNGE) 275 x 8 / 6 plates x 9 / 110 x 8 / 110 (preloaded bar) x 8 OK.. funny stuff. So I'm doing my lunges and i'm like DEAD sweatin. About step umm 6 I feel a bit woozy and stuff. So when i'm done I put the weight down and walk around for bit.. then... I swear I thought... #pukeb9vn# #pukeb9vn# run to trashcan while scaring 2 trainers, 3 old ladies, 2 guys. I dry heave like a champ, split some crap out and had the biggest smile on my face. I think the people think Im either dumb or TOTALLY lost it.. I like option 2 ngel1 -SEATED LEG CURL...1 X 8-10 120 x 10 -SUPERSET: SEATED LEG CURL/LYING LEG CURL...1 X 8-10 120 x 9 / 70 x 9 -TRISET: SEATED LEG CURL/LYING LEG CURL/STIFF LEG DEADLIFT...1 X 8-10 120 x 9 / 70 x 9 / 185 x 9 -DROPSET: SINGLE LEG LEG CURL...1 X 8-10, DROP, 4-6 20 x 10 drop 15 x 6 ONLY word for my workout... #pukeb9vn# BUT it ruled!
no cardio today cause sheeet.. legs haahh
duration of workout : 9 PRE-BLACK album Metallica songs #arockon6ha# #arockon6ha# #arockon6ha#
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Post by chanman83 on Aug 24, 2006 7:54:58 GMT -5
Absolute sick workout Andrew! thanks Terry
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Post by gti steve on Aug 24, 2006 7:55:04 GMT -5
thats an interesting style of working out. you totally crushed it!
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