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Post by Tim Wescott on Sept 13, 2006 4:36:23 GMT -5
Great workout bro!!
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Post by mrky03 on Sept 13, 2006 17:04:59 GMT -5
Good job, Andrew! That hammer bench press is murder on pre exhausted pecs!
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Post by TNA on Sept 13, 2006 17:44:00 GMT -5
Nice job Andrew!
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Post by chanman83 on Sept 14, 2006 15:46:34 GMT -5
15 mins walk warmup
-LEG EXTENSION...2 X 16-20 180 x 20 210 x 17 -LEG PRESS (WIDE STANCE, FEET OUT AT 45 DEGREES)...3 X 13-15 6 plates x 15 7 x 13 7 x 13 -SMITH OR BB FRONT SQUATS...3 X 10-12 185 x 11 205 x 10 205 x 10 -BB OR DB BENCH STEP UPS...2 X 7-9 PER LEG 55db x 9 65db x 7 -ADDUCTION MACHINE...2 X 16-20 150 x 20 160 x 16 -LYING LEG CURL...2 X 7-9 90 x 8 90 + 1 x 7 -STIFF LEG DEADLIFT...2 X 10-12 3 (25s) x 12 4 x 10 -SINGLE LEG LEG CURL...2 X 13-15 30 x 15 35 x 13
umm.. ill be duck walkin in the morning!
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Post by mrky03 on Sept 14, 2006 16:28:45 GMT -5
Looks like you're gettin down to business! Awesome training!
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Post by chanman83 on Sept 15, 2006 9:28:03 GMT -5
Looks like you're gettin down to business! Awesome training! A wise man gave me some great advice!!
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Post by chanman83 on Sept 15, 2006 9:28:48 GMT -5
-SEATED SIDE LATERAL...2 X 16-20 20 x 20 25 x 16 (ooo) -BB MILITARY PRESS...2 X 7-9 155 x 9 165 x 7 -CABLE SHOULDER WIDTH GRIP UPRIGHT ROW...2 X 10-12 110 x 14 130 x 12 -REVERSE REAR DELT FLYE MACHINE...2 X 13-15 90 x 15 100 x 13 -DB SHRUG...1 X 7-9, 1 X 10-12 120 x 8 100 x 12 -SMITH BEHIND BACK SHRUG...1 X 13-15, 1 X 16-20 2 plates + 25 x 14 2 plates x 18 -CALF PRESS...1 X 7-9, 1 X 10-12 6 plates x 8 5 x 11 -SEATED CALF...1 X 13-15, 1 X 16-20 45 + 25 x 14 45 + 10 x 19 -STANDING CALF RAISE (JUST BODYWEIGHT STANDING ON FLOOR)...MAXIMUM REPS BURN...nuff said
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Post by Tim Wescott on Sept 15, 2006 9:58:05 GMT -5
Nice training Andrew....................my delts are pumped just from reading it! #arockon6ha#
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Post by TNA on Sept 15, 2006 16:06:47 GMT -5
Good stuff Andrew!!! Keep pumping away!!!!
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Post by chrystalr on Sept 16, 2006 1:27:16 GMT -5
those are some GREAT workouts! Really hits all the muscles needed and KILLS them to say the least! And your numbers are great too!! Keep up the awesome work.
~C
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Post by mrky03 on Sept 16, 2006 15:33:12 GMT -5
Awesome training Andrew! I get pumped reading your training journals! I'm impressed to say the least!
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Post by masterschamp on Sept 17, 2006 6:51:57 GMT -5
I have a feeling the author of this thread is going to make a huge impact come showtime! Keep that focus Andrew.....
Keith
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Post by chanman83 on Sept 18, 2006 19:56:23 GMT -5
I have a feeling the author of this thread is going to make a huge impact come showtime! Keep that focus Andrew..... Keith And when I do, you will be one of the first people I thank for helping me along the way!
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Post by chanman83 on Sept 18, 2006 20:04:54 GMT -5
-SUPERSET: DB PULLOVER/UNDERHAND GRIP BB BENT ROW...2 X 8-10 EACH 50 x 10 / 150 x 9 55 x 9 / 150 x 9 -SUPERSET: WG PULLDOWN/SMITH PARTIAL WG BENT ROW (SET SAFETIES SO THAT YOU CAN ONLY DO TOP 2/3 OF REP...DO NOT BOUNCE OFF SAFETIES)...2 X 8-10 EACH 45 + 25 x 10 / 185 x 9 45 + 25 x 9 / 205 x 7 -DROPSET: CG SEATED HAMMER ROW...2 X 8-10, DROP, 6-8 3 plates x 10 drop 2 plates x 8 (easy) 3 + 25 x 9 drop 3 plates x 8 (mad tough) -SUPERSET: PARTIAL RACK DEADS (PULLING FROM JUST BELOW KNEES)/HYPEREXTENSIONS...2 X 8-10 EACH 2 plates + 25 x 10 / 25 + bw x 10 3 plates x 9 / 25 + bw x 10 -CALF PRESS WITH STRETCH PAUSE REPS (HOLD EACH STRETCH FOR 3-COUNT BEFORE PRESSING)...2 X 8-10 4 plates x 10 5 x 10 (oooo) -SEATED CALF...2 X 8-10, DROP, 6-8 2 plates x 10 drop 1 plates + 25 x 7 2 plates x 10 drop 1 plates + 25 x 7
60 mins cardio (uhhh!!!! sucked!)
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Post by chanman83 on Sept 19, 2006 10:48:10 GMT -5
Ok, the flight is booked. I got it real cheap but the sh*tty thing is I gotta fly to Chi and stay there for 2 hrs before i fly to cincy. Oh well, saved me like 150 bucks so I won't complain!
NO BACKING OUT NOW !!!!! BRING IT WHAT.. WE RIGHT HERE! - dmx
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Post by Tim Wescott on Sept 19, 2006 12:13:55 GMT -5
Ok, the flight is booked. I got it real cheap but the sh*tty thing is I gotta fly to Chi and stay there for 2 hrs before i fly to cincy. Oh well, saved me like 150 bucks so I won't complain! NO BACKING OUT NOW !!!!! BRING IT WHAT.. WE RIGHT HERE! - dmx Try an 11 hour layover in Atlanta when you`re supposed to be at the weigh-in in Pittsburgh.........happened to me, and talk about stressed out and pissy !!! Train hard bro......looking much improved!! #arockon6ha#
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Post by mrky03 on Sept 19, 2006 17:08:51 GMT -5
Hang tough Andrew! Your going to look great! Stay focused!
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Post by chanman83 on Sept 19, 2006 22:31:31 GMT -5
-SUPERSET: INCLINE DB PRESS/FLAT DB FLYE...2 X 8-10 EACH 90 x 10 / 50 x 9 100 x 9 / 60 x 8 -SMITH FLAT PRESS TO NECK 1 AND 1/2 REPS (LOWER TO CHEST, PRESS 1/2 WAY, BACK TO CHEST, PRESS ALL THE WAY)...2 X 8-10 185 x 8 175 x 7 (tough last reps!) -DROPSET: CABLE CROSSOVER...2 X 10-12, DROP, 6-8 60 x 12 drop 50 x 7 60 x 10 drop 45 x 8 (ooooburn!) -HANGING STRAIGHT LEG RAISE...1 X 12-15 bw x 14 -SUPERSET: HANGING STRAIGHT LEG RAISE/CABLE CRUNCH...1 X 12-15 bw x 13 / 140 x 14 -TRISET: HANGING STRAIGHT LEG RAISE/CABLE CRUNCH/LYING SIDE CRUNCH...1 X 12-15 bw x 12 / 140 x 13 / bw x 13
60 min cardio!
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Post by chrystalr on Sept 19, 2006 22:38:31 GMT -5
still pumping out some impressive workouts! The intensity you've got is incredible!
Keep pushin!
~C
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Post by RUBICON19 on Sept 20, 2006 4:43:49 GMT -5
No wonder why you are looking so much better Chan!!! ;D
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