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Post by chanman83 on Aug 24, 2006 7:55:24 GMT -5
AWESOME WORKOUTS ANDREW!!!! you set the pace with your show coming up, I'll follow!! thank you for looking in.
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Post by RUBICON19 on Aug 24, 2006 11:47:59 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 Did you put "LOVE" and "LOW CARBS" in the same sentence? 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 24, 2006 11:48:58 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# Guess you didnt see the new rule. NO DOING LEGS UNTIL I CAN!!!!!!!
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Post by mrky03 on Aug 24, 2006 18:19:09 GMT -5
Totally sick Andrew!!!!
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Post by Tim Wescott on Aug 24, 2006 20:41:04 GMT -5
That`s some sicko sh*t bro!!
On leg day,the forecast calls for pain!!
Big props !!
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Post by chanman83 on Aug 28, 2006 13:01:46 GMT -5
5:30am 10 mins warmup walk on treadmill -WEIGHTED SHOULDER WIDTH GRIP PULLUP...3 X 4-6 25 + bx x 6 35 + bw x 5 35 + bw x 4 -UNDERHAND GRIP SEATED CABLE ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 110 x 15 140 x 11 160 x 7 -SUPERSET: STIFF ARM PULLDOWN/CG PULLDOWN...2 X 8-10 EACH 50 x 10 / 160 x 9 60 x 9 / 170 x 8 -RACK DEADLIFT (PULLING FROM MID-SHIN)...1 X 10-12, 1 X 7-9, 1 X 4-6 315 x 12 (TOUGH last 2 reps) 355 x 8 RAWWK!!! 375 x 5 RAWWWKKK x 2!!! -DROPSET: WEIGHTED HYPEREXTENSION...1 X MAX (HOLDING 25 LB PLATE), DROP, MAX WITH BODYWEIGHT 25 + bw x I dunno my back was like MERCY!!!! BW x puddles and puddles of sweat and my back crying serious.. MERCY!! :freak: -CALF PRESS...2 X 4-6 6 plates x 5 6 plates + 25 x 5 -SEATED CALF...1 X 13-15, 1 X 10-12 45 x 15 45 + 25 x 11 -DROPSET: STANDING CALF...1 X 8-10, DROP, 6-8 400 x 10 drop 380 x 7
40 mins cardio... will do 20 more tonight after class
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Post by chanman83 on Aug 28, 2006 13:04:39 GMT -5
Thanks Joel and Tim.. So close to the promise land!!! I'll post my other workouts numbers when I get home, I did find a nice gym in Long Island while at my friends wedding.
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Post by TNA on Aug 28, 2006 18:59:51 GMT -5
Sweet workout Andrew! Nice rack lifts!!!
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Post by chanman83 on Aug 29, 2006 9:26:58 GMT -5
-BENCH PRESS...3 X 4-6 245 x 5 255 x 4 245 x 4 ooo tough last reps on set 2 and 3 but RAWK!!! -INCLINE SMITH PRESS...1 X 7-9, 1 X 10-12, 1 X 13-15 185 x 7 155 x 11 145 x 14 -SUPERSET: INCLINE FLYE/CABLE CROSSOVER...2 X 8-10 EACH 55 x 10 / 60 x 9 55 x 9 / 60 x 8 -WEIGHTED INCLINE SIT-UP...2 X 7-9 45 + bw x 9 65 + bw x 8 -INCLINE KNEE/HIP RAISE...1 X 13-15, 1 X 10-12 15 + bw x 15 30 + bw x 11 -CABLE SIDE CRUNCH...1 X 10-12, DROP, 6-8 PER SIDE 110 x 12 drop 100 x 7
*side note* my gym gives us this personal profile assessment for new gym members so I said sure. Here are my results
Weight 182 BF = 10% (they did a 7 site skinfold) chest 7mm subsapular 15mm Thigh 8mm Midaxillary 9mm GUT 17mm Tri 7mm sup 9mm I thought i was at like 18 or so but hey 10 err I'll say 12 to be safe I'm pretty happy.
cardio MAX V02 was 45.6 = good Bicep Strength 305 = super freakin excellet haha that's what the trainer said. Their chart has >104 is excellent I smashed that Dance
Sit and reach HAHAHA my worst... 9 inches = POOR!
my body age is 19
Again side not...
Cardio 60 mins 20 stairs (DIE!) 20 elliptical 20 power walking
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Post by mrky03 on Aug 29, 2006 17:26:05 GMT -5
Sounds good Andrew! Keep chasing!
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Post by TNA on Aug 29, 2006 19:44:06 GMT -5
Good stuff Andrew! Keep going brother!!!
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Post by Tim Wescott on Aug 30, 2006 11:36:05 GMT -5
Intensity at its best bro!!
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Post by chanman83 on Aug 31, 2006 21:00:20 GMT -5
I LOVE LEG DAY!!!
-SQUATS...3 X 4-6 365 x 5 375 x 5 405 x 4
This is a first.. prob because of new gym but I actually had people WATCHING me when I squated 375 and then 405. I was kinda like WTF. However, after my last set of 405 I got major props for it and peopel were like wow great form and stuff. I was like ok but still kinda cool. Make new friends by EARNING their respect is cool with me.
-LEG EXTENSION...1 X 13-15, 1 X 10-12, 1 X 7-9 190 x 15 210 x 12 250 x 8 These are on the natilus machine so weight could be diff on another leg ext machine. -LEG PRESS 1 AND 1/2 REPS (LOWER TO BOTTOM, PRESS 1/2 WAY, BACK TO BOTTOM, PRESS ALL THE WAY)...2 X 8-10 7 plates x 9 8 plates x 8 THESE SUCKED!! in a good way! Devil -STIFF LEG DEADLIFT...3 X 4-6 225 x 6 245 x 4 225 x 5 -SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 90 x 14 110 x 10 110 x 8 -DROPSET: LYING LEG CURL...1 X 8-10, DROP, 6-8 65 x 9 drop 45 x 7
I LOVE LEG DAY!!!
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Post by Tim Wescott on Sept 1, 2006 5:52:28 GMT -5
Squats = #bowdown3ht#
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Post by chanman83 on Sept 1, 2006 7:54:53 GMT -5
Thanks Terry and Tim. Just keep on rockin!!! 8 weeks WOAH!!!
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Post by chanman83 on Sept 1, 2006 9:26:04 GMT -5
-SEATED DB PRESS...3 X 4-6 80 x 6 90 x 5 90 x 4 -INCLINE SIDE LATERAL (SET INC BENCH AT ABOUT 80 DEGREES. WHILE STANDING, FACE INTO BENCH AND PLACE CHEST AGINST PAD. WITH ZERO BOTH MOVEMENT, DO STRICT SIDE LATERALS)...1 X 13-15, 1 X 10-12, 1 X 7-9 25 x 15 30 x 11 30 x 9 -DROPSET: REVERSE REAR DELT FLYE MACHINE...1 X 10-12, DROP, 6-8 100 x 11 DROP 90 x 6 -CG BB UPRIGHT ROW...2 X 4-6 110 x 5 110 x 4 -SMITH BEHIND BACK SHRUG...1 X 13-15, 1 X 10-12 205 x 15 225 x 11 -DROPSET: DB SHRUG...1 X 7-9, DROP, 6-8 110 x 8 drop 100 x 6 TOUGH! -CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 5 plates x 12 7 plates x 9 8 plates x 6 (tough) -SEATED CALF WITH PAUSED CONTRACTIONS (HOLD THE TOP OF EACH REP FOR 4 SECONDS BEFORE LOWERING)...2 X 6-8 45 + 25 x 8 45 + 25 + 10 x 6
30 elliptical machine 30 min incline power walk
ROCK ON.. I hope we don't get flooded as the rain is coming down here in va!
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Post by TNA on Sept 1, 2006 13:00:07 GMT -5
Nice one Andrew! #bbarbellsmiley4dr#
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Post by mrky03 on Sept 1, 2006 18:42:02 GMT -5
Great workouts Andrew! Super intense! Hows the conditioning coming?
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Post by chanman83 on Sept 2, 2006 19:03:35 GMT -5
Thank you Terry and Joel. Way better condition than where i was last show and now 8 weeks to go and time to kick it in high gear toward my goal to win it all at the monster mash in oct.
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Post by chanman83 on Sept 2, 2006 19:14:39 GMT -5
-STANDING ALTERNATING DB CURL...3 X 4-6 45 x 6 55 x 4 (tough) 50 x 5 -90 DEGREE PREACHER CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 45 x 15 65 x 12 75 x 7 (sweet) -DROPSET: REVERSE CABLE CURL...1 X 8-10, DROP, 6-8 100 x 9 drop 90 x 6 -WEIGHTED DIPS...2 X 4-6 2 plates + bw x 5 2 plates + bw x 6 (yeah!) -LEANING STRAIGHT BAR CABLE EXT...1 X 13-15, 1 X 10-12, 1 X 7-9 120 x 14 140 x 10 140 x 8 -DROPSET: ROPE PRESSDOWN...1 X 8-10, DROP, 6-8 120 x 9 drop 110 x 6 -WEIGHTED SUPPORTED KNEE/HIP RAISE...1 X 13-15, 1 X 10-12, 1 X 7-9 20 db + bw x 14 30 db + bw x 10 30 db + bw x 8 -DROPSET: CABLE CRUNCH...2 X 8-10, DROP, 6-8 140 x 5 drop 120 x 6
60 mins cardio 8 weeks left. No more BULLS#$#. It's all me. I blame no one but myself If i don't come out top shape in 8 weeks. As you can see i'm FIRED UP!
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