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Post by Tim Wescott on Sept 20, 2006 14:18:26 GMT -5
NICE !!!!!!!!!!!!!!!!!!!!!!!! #arockon6ha#
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Post by mrky03 on Sept 20, 2006 18:44:32 GMT -5
Awesome workout! You're gonna rock the house chan!
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Post by chanman83 on Sept 21, 2006 21:06:31 GMT -5
-CG STANCE LEG PRESS WITH ECCENTRIC PAUSE REPS (LOWER 1/2 WAY AND HOLD FOR 2-COUNT. LOWER REMAINDER AND PRESS)...2 X 8-10 7 plates x 10 8 x 8 -SUPERSET: LEG EXTENSION/SMITH OR BB FRONT SQUATS...2 X 8-10 EACH 240 x 10 / 155 x 10 250 x 10 / 185 x 8 -DROPSET: SINGLE LEG LEG EXTENSION...1 X 8-10, DROP, 4-6 80 x 10 drop 70 x 7 -LYING LEG CURL WITH BOTTOM 1 AND 1/2 REPS (CURL 1/2 WAY, LOWER, CURL ALL THE WAY, LOWER)...2 X 8-10 90 x 8 70 + 1 x 8 -SUPERSET: ADDUCTION MACHINE/STIFF LEG DEADLIFT (Used DBs)...2 X 12-15 (ADD)/8-10 (SLD) 140 x 15 / 70 x 10 160 x 13 / 90 x 9 -DROPSET: SINGLE LEG LEG CURL...1 X 8-10, DROP, 4-6 35 x 10 drop 25 x 6
60 mins of leg shakin CARDIO!
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Post by chanman83 on Sept 22, 2006 10:10:59 GMT -5
-SIDE LATERALS WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIALS UNTIL FRIED)...2 X 8-10 + X-REPS 25 x 10 + xreps 36 x 9 + xreps -SUPERSET: REVERSE REAR DELT FLYE MACHINE/WG BB FRONT RAISE...2 X 8-10 EACH 100 x 9 / 40 x 12 100 x 8 / 50 x 9 (tough) -DROPSET: HAMMER SHOULDER PRESS...1 X 8-10, DROP, 6-8 180 x 9 drop 170 x 7 -SUPERSET: SMITH BEHIND BACK SHRUG/DB SHRUG...2 X 10-12 EACH 2 plates x 12 / 90s x 11 2 + 10 x 11 / 95 x 10 -DROPSET: CABLE CG UPRIGHT ROW...1 X 8-10, DROP, 6-8 110 x 9 drop 90 x 8 -CALF PRESS WITH STRETCH PAUSE (HOLD STRETCH FOR 3-COUNT BEFORE PRESSING)...2 X 8-10 5 plates x 9 5 x 8 -DROPSET: SEATED CALF...2 X 8-10, DROP, 6-8 2 45s x 10 drop 1 + 35 x 8 2 45s x 8 drop 1 + 35 x 6
60 mins cardio!
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Post by TNA on Sept 22, 2006 16:12:13 GMT -5
Nice one there Andrew! Love that intensity brother!!!
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Post by mrky03 on Sept 22, 2006 19:45:22 GMT -5
Awesome Andrew! Do you design your own workouts? You're doing some crazy intensity brother!
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Post by chanman83 on Sept 22, 2006 19:54:24 GMT -5
Awesome Andrew! Do you design your own workouts? You're doing some crazy intensity brother! Thank you Joel and no Eric does both my workouts and my diet for me.
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Post by chanman83 on Sept 23, 2006 23:07:54 GMT -5
-INCLINE DB CURL...1 X 8-10 35 x 10 -SUPERSET: INCLINE DB CURL/90 DEGREE PREACHER CURL...1 X 8-10 40 x 9 / 65 x 8 -TRISET: INCLINE DB CURL/90 DEGREE PREACHER CURL/LOW CABLE CURL...1 X 8-10 40 x 8 / 55 x 7 / 90 x 8 -INCLINE OVERHEAD EZ BAR EXTENSION...1 X 8-10 105 x 10 -SUPERSET: INCLINE OVERHEAD EZ BAR EXTENSION/DECLINE EZ BAR EXTENSION TO FOREHEAD...1 X 8-10 105 x 10 / 100 x 8 -TRISET: INCLINE OVERHEAD EZ BAR EXTENSION/DECLINE EZ BAR EXTENSION TO FOREHEAD/BENCH DIPS...1 X 8-10 (MAX REPS ON DIPS) 105 x 10 / 95 x 8 / bw x until sh*t burned!!! -DROPSET: ROPE PRESSDOWN...1 X 8-10, DROP, 6-8 90 x 10 / 80 x 8 -SUPERSET: HANGING STRAIGHT LEG RAISE/SEATED KNEE UP...2 X 12-15 EACH bw x 15 / bw x 15 bw x 12 / bw x 15 -DROPSET: CABLE CRUNCH...1 X 10-12, DROP, 6-8 150 x 12 drop 13 x 8
60 mins cardio!
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Post by mrky03 on Sept 24, 2006 8:28:36 GMT -5
Ouch! Talk about a blowtorch effect! Like I've said earlier you're training is very inspirational!
Whats your diet looking like?
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Post by chanman83 on Sept 25, 2006 14:39:22 GMT -5
-CG PULLDOWN...3 X 4-6 200 x 5 210 x 5 220 x 4 (SWEET!) -WG SMITH BENT ROW (PULLING TO LOWER PECS)...1 X 13-15, 1 X 10-12, 1 X 7-9 155 x 15 (too easy) 205 x 10 215 x 8 (tough) -SUPERSET: UNDERHAND GRIP SEATED CABLE ROW/DB PULLOVER...2 X 8-10 EACH 170 x 10 / 60 x 10 200 x 8 / 80 x 10 (ooo this superset soo F'in ROCKED!) -RACK DEADLIFT (MID SHIN HEIGHT)...1 X 10-12, 1 X 7-9, 1 X 4-6 335 x 10 365 x 8 405 x 4 (HELL YEAH!!!!) -DROPSET: WEIGHTED HYPEREXTENSION...1 X 10-12, DROP, MAX REPS 35 + bw x 11 (barley) drop bw x until my body said UNCLE!!! -STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 2 plates x 15 2 + 25 x 9 2 + 25 x 7 -DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8 2 x 11 drop 1 + 35 x 7
60 mins of cardio...OH MY back... bURNING!!!!!!
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Post by TNA on Sept 25, 2006 16:13:32 GMT -5
Sweet workout there Andrew! Damb fine deads brother!!! #arockon6ha#
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Post by chanman83 on Sept 25, 2006 16:27:54 GMT -5
Sweet workout there Andrew! Damb fine deads brother!!! #arockon6ha# haha thanks bro.. doing this on ONLY 85g of carbs.. big acomplishment for me.
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Post by chanman83 on Sept 25, 2006 16:29:32 GMT -5
Ouch! Talk about a blowtorch effect! Like I've said earlier you're training is very inspirational! Whats your diet looking like? thank you very much Joel, esp coming form you. My diet? Training days 235g p and 85g carbs and 255g p and 45g of carbs for right now. Its coming! abs finally looking good!
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Post by mrky03 on Sept 25, 2006 16:58:35 GMT -5
Tough workout Andrew! The intensity is high! Nice deads!
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Post by Tim Wescott on Sept 25, 2006 17:56:25 GMT -5
Nice one bro!! #bowdown3ht#
Stay on point buddy!!
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Post by chanman83 on Sept 26, 2006 22:11:54 GMT -5
Nice one bro!! #bowdown3ht# Stay on point buddy!! thank you tim.. 5 more grueling weeks then I can finally show hopefully my best self to date!
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Post by chanman83 on Sept 26, 2006 22:16:13 GMT -5
-SMITH OR HAMMER BENCH PRESS...3 X 4-6 245 x 6 (easy haha easy I say ) 275 x 4 275 x 4 (now those are some rocking sets) -INCLINE DB PRESS...1 X 7-9, 1 X 10-12, 1 X 13-15 100 x 9 90 x 11 70 x 13 OH man those above soo rocked!!! my mind is soo focused its not funny -SUPERSET: CABLE INCLINE FLYE/DIPS (BODYWEIGHT)...2 X 8-10 (FLYE)/MAX (DIPS) 70 x 10 / bw x until I dropped 70 x 9 / bw x until i dropped and I almost did hahah -INCLINE SIT-UP...2 X 7-9 bw x 8 bw x 8 -HANGING STRAIGHT LEG RAISE...1 X 16-20, 1 X 13-15, 1 X 10-12 bw x 17 bw x 14 bw x 10 eecked out the last rep.. NO JOKE -DROPSET: SIDE CABLE CRUNCH...1 X 10-12, DROP, 6-8 80 x 11 drop 70 x 7
60 mins of cardio... I think its finally coming together. Some guys and girls gave me some props on how i'm progressing and I smiled and told them wait 5 more weeks and I'll be even BETTER!! BRING IT WHAT.. WE RIGHT HERE!! - DMX
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Post by chanman83 on Sept 28, 2006 8:45:42 GMT -5
-SMITH SQUATS...3 X 4-6 2 + 25 x 6 (easy) 3 + 10 x 5 3 + 10 x 4
-HIGH STANCE LEG PRESS (TOES ABOUT TOP OF PLATFORM)...1 X 13-15, 1 X 10-12, 1 X 7-9 6 x 15 7 + 25 x 10 (tough last rep!) 8 x 7 (hah RAWWK!!!)
-SUPERSET: LEG EXTENSION/WALKING LUNGE...2 X 8-10 (EXT)/6-8 STEPS PER LEG (LUNGE) 120 x 10 / 65dbs x 7 per leg 130 x 9 / 70 x 6 (wobble wobble!)
-LYING LEG CURL...3 X 4-6 90 x 6 90 + 1 x 6 110 x 4 (oooo) -STIFF LEG DEADLIFT (HEELS ELEVATED ON 10 LB PLATES)...1 X 13-15, 1 X 10-12, 1 X 7-9 185 x 14 205 x 10 225 x 8 -SINGLE LEG LEG CURL WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIALS UNTIL WEIGHT DOES NOT MOVE)... 1 X 8-10 + X-REPS 35 x 9 then until my right and left leg wouldn't go ANY HIGHER!!!
60 mins cardio... AND THESE DID NOT FEEL GREAT.. THEY SUCKED TO BE HONEST AHH the life #bfallinganvil1er# #bsteppersmiley3op#
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Post by Tim Wescott on Sept 28, 2006 11:04:16 GMT -5
Another good leg day goes into the books my friend!! #bowdown3ht#
I can`t beleive Eric has you doing cardio on leg day???
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Post by chanman83 on Sept 28, 2006 12:58:15 GMT -5
Another good leg day goes into the books my friend!! #bowdown3ht# I can`t beleive Eric has you doing cardio on leg day??? gotta get inshape.. bottom line. Ill have new pics up this sat hopefully but def sunday. Looking better but hey.. gotta do it if it means coming in top shape come oct 28th.
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