|
Post by chrystalr on Sept 2, 2006 20:20:57 GMT -5
Some pretty powerful workouts there! Awesome job! I love your attitude towards reaching your 8weeks in top shape - HELL YEAH!!
I'll be watchin' and rootin' you on!
~C
|
|
|
Post by Tim Wescott on Sept 4, 2006 15:09:36 GMT -5
Training hard and intense bro,keep it up right up until showtime and kick some butt!!
|
|
|
Post by chanman83 on Sept 4, 2006 21:09:45 GMT -5
-FULL DEADLIFT...2 X 4-6 385 x 5 405 x 4 (YEAH!!!) -RACK DEADS (PULLING FROM KNEE HEIGHT)...2 X 4-6 335 x 6 365 x 5 -UNDERHAND GRIP PULLDOWN...2 X 4-6 180 x 6 200 x 5 RAWWWK!!! -SHOULDER WIDTH GRIP BB BENT ROW...3 X 4-6 205 x 5 205 x 5 215 x 4 -CG SEATED CABLE ROW...2 X 4-6 160 x 5 160 x 4 -ONE ARM DB ROW...3 X 4-6 110 x 6 130 x 4 120 x 4 -SEATED CALF...5 X 6-8 2 (45) x 7 2 (45) x 7 2 (45) x 6 2 (45) x 5 2 (45) x 5
60 mins cardio!!! RAWWK!!!!
|
|
|
Post by chanman83 on Sept 5, 2006 8:38:05 GMT -5
-INCLINE BB PRESS...3 X 4-6 225 x 5 235 x 5 (spot 1) 225 x 6 (spot 1) -HAMMER INCLINE PRESS...3 X 4-6 2 (45s) + 25 x 6 2 (45s) + 35 x 6 3 (45s) x 4 (tough) -BENCH PRESS...2 X 4-6 245 x 4 225 x 5 -DECLINE FLYE...2 X 4-6 55 x 6 60 x 5 -WEIGHTED INCLINE CRUNCH...3 X 8-10 -WEIGHTED INCLINE KNEE/HIP RAISE...3 X 8-10
I realized the gym doesn't have an incline bench to do crunchs Confused
so i subbed those two with 3 sets of hanging st8 leg raises and weighted hanging knee ups!
60 mins cardio!!
RAWWKK!!
|
|
|
Post by gti steve on Sept 5, 2006 10:08:08 GMT -5
awesome chan! hey im curious, what does it feel like to slap on 4 plates for squats???
|
|
|
Post by Tim Wescott on Sept 5, 2006 11:34:31 GMT -5
awesome chan! hey im curious, what does it feel like to slap on 4 plates for squats??? It feels like a Greyhound bus is on your shoulders.................unless you`re Joel,Terry,Keith,or Randy!! ;D
|
|
|
Post by chanman83 on Sept 5, 2006 11:53:33 GMT -5
awesome chan! hey im curious, what does it feel like to slap on 4 plates for squats??? It feels like a Greyhound bus is on your shoulders.................unless you`re Joel,Terry,Keith,or Randy!! ;D HEEE... for me to be honest it feels great. It feels like another obstacle in my goals for weight training. Lastly I feel like i'm the F'in man... period! #arockon6ha#
|
|
|
Post by chanman83 on Sept 5, 2006 11:54:30 GMT -5
Some pretty powerful workouts there! Awesome job! I love your attitude towards reaching your 8weeks in top shape - HELL YEAH!! I'll be watchin' and rootin' you on! ~C Thanks!!!
|
|
|
Post by mrky03 on Sept 5, 2006 17:25:16 GMT -5
Lookin good chan! How long before your show?
|
|
|
Post by masterschamp on Sept 5, 2006 19:34:18 GMT -5
It feels like a Greyhound bus is on your shoulders.................unless you`re Joel,Terry,Keith,or Randy!! ;D HEEE... for me to be honest it feels great. It feels like another obstacle in my goals for weight training. Lastly I feel like i'm the F'in man... period! #arockon6ha# Chan, You ARE the F'in man my brother!! Your attitude inspires ME !!!!! Keith
|
|
|
Post by TNA on Sept 5, 2006 20:18:28 GMT -5
Damb fine weights there Andrew! Damb fine!!! #bbarbellsmiley4dr#
|
|
|
Post by chanman83 on Sept 7, 2006 21:46:02 GMT -5
-SQUATS...3 X 4-6 385 x 5 385 x 4 365 x 4 -HACK SQUATS...3 X 4-6 3 plates + 25 x 6 3 plates + 35 x 5 3 plates + 35 x 4 -LEG PRESS...2 X 4-6 8 plates x 5 9 plates x 4 -SINGLE LEG LEG PRESS...2 X 4-6 3 plates x 5 3 plates + 25 x 4 **DRY HEAVE
-STIFF LEG DEADLIFT...3 X 4-6 225 x 5 225 x 5 225 x 4 -LYING LEG CURL...3 X 4-6 110 x 5 110 + 1 x 4 110 x 4 -SINGLE LEG LEG CURL...2 X 4-6 50 x 5 60 x 4
I LOVE LEG DAY! *funny moment. So I'm doing my squats and this fat guy comes in next to me with his boys and they do squats. He watches me do FULL squats. So he puts on like 5 and 6 plates and does his squats... ONLY one problem.. He was doing like 1/4 squats and then he would slam them back down on the rack when he was done. This brought a smile to my face and I did my sets smiling. TARD!
|
|
|
Post by chanman83 on Sept 8, 2006 22:07:56 GMT -5
-SHOULDER WIDTH GRIP BB UPRIGHT ROW...3 X 4-6 100 x 6 110 x 5 110 x 5 -STANDING BENT LATERAL...3 X 4-6 35 x 6 40 x 4 (tough) 35 x 5 -STANDING SINGLE ARM DB PRESS (BRACE NON-WORKING ARM ON STURDY OBJECT. SLIGHT BEND IN KNEES AND KEEP CORE TIGHT)...2 X 4-6 65 x 6 70 x 5 -BB SHRUG...2 X 6-8 315 x 9 365 x 7 -SEATED DB SHRUG...2 X 6-8 70 x 8 80 x 7 -SEATED CALF...3 X 6-8 45 + 35 x 8 2 (45) x 8 2 (45) x 7 -SINGLE LEG CALF PRESS...2 X 6-8 2 (45) x 8 2 (45) + 25 x 7
|
|
|
Post by mrky03 on Sept 8, 2006 22:37:22 GMT -5
Awesome training chanman! Hows the diet coming? I'll bet you do great in your show!
|
|
|
Post by chanman83 on Sept 11, 2006 9:13:36 GMT -5
Awesome training chanman! Hows the diet coming? I'll bet you do great in your show! It's coming. I want the definition you got right now bustin my ass toward it! 7 weeks out!
|
|
|
Post by chanman83 on Sept 11, 2006 9:48:36 GMT -5
gun show
-90 DEGREE EZ BAR PREACHER CURL...2 X 4-6 80 x 4 65 x 6 -INCLINE (70 DEGREES) DB CURL...2 X 4-6 40 x 6 40 x 6 -STANDING BB CURL...2 X 4-6 70 x 6 80 x 5 -SLIGHT INCLINE LYING EZ BAR EXT TO FOREHEAD...3 X 4-6 95 x 6 115 x 5 115 x 4 -SLIGHT DECLINE SMITH CG BENCH PRESS...2 X 4-6 2 (45) x 4 2 (45) x 4 -SEATED SINGLE ARM OVERHEAD DB EXT...2 X 4-6 45 x 5 45 x 4 -WEIGHTED INCLINE SIT-UP...3 X 8-10 15db + bw x 9 15db + bw x 9 15db + bw x 8 -CABLE CRUNCH...3 X 8-10 130 x 10 150 x 8 150 x 8
Up at 9:30 for team pictures check 12noon youth scrimmage check 2pm til 8 doing deck work and digging holes to china check going to the gym to workout and do cardio after a long day... PRICELESS!!!
|
|
|
Post by chanman83 on Sept 11, 2006 10:13:18 GMT -5
-STIFF ARM PULLDOWN...2 X 16-20 110 x 20 120 x 18 -INCLINE DB ROW (PALMS FACE IN)...3 X 7-9 50 x 10 70 x 8 70 x 7 -WG SEATED CABLE OR HAMMER ROW (ELBOWS STAY HIGH/PULL TO CHEST)...3 X 10-12 (did hammer rows) 3 (45) x 12 4 x 10 3 + 35 x 10 (tough last rep) -UNDERHAND GRIP PULLDOWN (ARCH BACK AND PULL TO LOW PEC LINE)...2 X 13-15 125 x 14 125 x 13 -HYPEREXTENSION...1 X 16-20 20 + bw x 20 (BURRRNN!!!!) -RACK DEADS (KNEE HEIGHT)...1 X 13-15, 1 X 10-12, 1 X 7-9 275 x 15 295 x 10 315 x 7 -SEATED CALF...1 X 21-25, 1 X 16-20 45 + 25 x 24 45 + 35 x 17 -SINGLE LEG STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 35 plates in hand x 14 45 x 11 45+25 x 7
|
|
|
Post by mrky03 on Sept 11, 2006 20:04:46 GMT -5
Good training Andrew! I'm still going to give p/rr/s a go after my show! Looks like too much fun!
|
|
|
Post by chanman83 on Sept 12, 2006 23:05:19 GMT -5
-CABLE CROSSOVER...2 X 16-20 70 x 18 60 x 16 -INCLINE BB PRESS...3 X 7-9 185 x 9 (easy) 205 x 8 225 x 7 -HAMMER OR MACHINE BENCH PRESS...3 X 10-12 2 plates + 25 x 10 2 plates + 10 x 10 (barley!!!) 2 plates x 10 (last rep was soo forced!) -INCLINE FLYE...2 X 13-15 55 x 14 60 x 13 -SUPPORTED STRAIGHT LEG RAISE...2 X 16-20 BW x 18 BW x 16..omg can we say.. BURN@!!!!! -CABLE CRUNCH...2 X 13-15 150 x 14 150 x 13 -BALL SIDE CRUNCH...2 X 10-12 PER SIDE bw x 11 5 + bw x 10
60 mins cardio
|
|
|
Post by Vikingjoe93 on Sept 13, 2006 4:07:54 GMT -5
Looking good andrew, love the squat numbers!
|
|