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Post by Tim Wescott on Sept 28, 2006 14:28:08 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. I hear ya` bro.....stay focused and you`ll be more than ready. 178 pounds......what do you need to weigh in at,176?
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Post by chanman83 on Sept 28, 2006 15:15:00 GMT -5
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. I hear ya` bro.....stay focused and you`ll be more than ready. 178 pounds......what do you need to weigh in at,176? actually ou tell me. I think HOnestly Ill be 170 or so come show time.. and RIPPED to the bone I hope!
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Post by Tim Wescott on Sept 28, 2006 17:04:36 GMT -5
I hear ya` bro.....stay focused and you`ll be more than ready. 178 pounds......what do you need to weigh in at,176? actually ou tell me. I think HOnestly Ill be 170 or so come show time.. and RIPPED to the bone I hope! I just asked because the Middleweight cutoff is 176,but it matters not,just be as ripped as possible and give `em Hell !
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Post by mrky03 on Sept 28, 2006 18:01:55 GMT -5
Looks like you are in the "ZONE" Andrew! Stay on track man, you are smokin!
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Post by chanman83 on Sept 29, 2006 9:19:54 GMT -5
-SEATED TWISTING DB PRESS (START WITH PALMS FACING EARS. ROTATE AS YOU PRESS SO PALMS FACE FRONT AT TOP)...3 X 4-6 65 x 6 85 x 5 80 x 4
-INCLINE SIDE LATERAL (STAND AND FACE INTO INCLINE BENCH SET AT 80 DEGREES. DO STRICT SIDE LATERALS WITHOUT LETTING CHEST LEAVE PAD)...1 X 13-15, 1 X 10-12, 1 X 7-9 25 x 15 30 x 10 30 x 7
-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 4-6 115 x 5 115 x 5 (i went half half in weight on these because it was this exercise that messed up my wrist a while back!)
-SMITH BEHIND BACK SHRUG...1 X 10-12, 1 X 7-9 225 x 12 255 x 8
-DROPSET: CALF MACHINE SHRUG...1 X 8-10, DROP, 6-8 400 x 10 drop 380 x 7
-NARROW STANCE SEATED CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 1 + 35 x 15 2 x 11 2 + 10 x 7
-DROPSET: FEET POINTED OUT CALF PRESS...1 X 10-12, DROP, 6-8 6 x 11 drop 5 + 35 x 7
60 mins of cardio!!!
Got my BF test today and it came back 10% which is the BEST I've EVERRRR BEEN.. EEVVERRRR but 4 weeks out I know its going to be lower and I'm goin to be in my BEST shape... TO DATE!!
pics will be taken tomorrow and posted!
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Post by Tim Wescott on Sept 29, 2006 14:38:53 GMT -5
Nice workout...........I like the intensity,and good going on the BF test.
You`ll be in the best shape of your life for this one buddy!! #arockon6ha#
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Post by mrky03 on Sept 29, 2006 18:57:29 GMT -5
Props Andrew, I knew you could do it! Nothing's gonna stop you now!
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Post by chanman83 on Oct 2, 2006 9:29:52 GMT -5
-WG BB BENT ROW...3 X 4-6 185 x 6 225 x 4 225 x 4 ooo tough!!! -UNDERHAND GRIP PULLDOWN...3 X 4-6 200 x 6 220 x 4 220 x 5 (a great surge of energy hit me!!!) -CG SEATED HAMMER ROW...2 X 4-6 4 plates x 5 4 plates + 10 x 4 -ONE ARM DB ROW...2 X 4-6 120 x 5 130 x 4 (to the shock of some girl next to me haahh) -PARTIAL DEADS (JUST BELOW KNEE HEIGHT)...4 X 4-6 I WANNA SAY.. I LOVE DEADS.. esp at 630am!! 335 x 6 too easy.. what was i smoking? 405 x 5 405 x 4 405 x 4 (BEAST!!!!) *I ran out of time so I'll do these tonight* -FEET POINTED OUT STANDING CALF...3 X 6-8
-SEATED CALF...2 X 6-8
45 mins cardio... I'll do the rest tonight after work
26 more days.
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Post by chanman83 on Oct 2, 2006 9:31:55 GMT -5
Interesting thing. I woke up today and I felt funny. I guess it was tons of emotions mixed into one. I felt nervous, excited, worried, and a ton more mixed into one bag. i think its cause i'm so close to my show and I don't want to fail but I know i'm 10000% better than show #1. Now all I can say is put up or shut up!!! 26 days until game time. I SOOO WANNA TAKE IT ALL in the novice. Just gotta suck it up for next 26 days. *sorry.. venting a bit i guess or rambling*
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Post by Tim Wescott on Oct 2, 2006 10:48:24 GMT -5
That`s good bro,it`ll help you to stay focused. Take one day at a time, and ask yourself at the end of the day if you gave 100% . If you answer no,get to the gym the next day and punish yourself and eat like a Spartan. You can will do it.......................................game on brother,take no prisoners !!
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Post by Tim Wescott on Oct 2, 2006 10:49:36 GMT -5
Great workout by the way.............especially that damn early in the AM.
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Post by mrky03 on Oct 2, 2006 18:27:55 GMT -5
Way to go Andrew! Just remember, we're all going through or have already been through the pre contest "head games" so you're not alone! Like Tim said, take no prisoners!
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Post by chanman83 on Oct 3, 2006 8:57:57 GMT -5
-3 LEVEL INCLINE DB PRESS (SET 1: 2 HOLES UP; SET 2: ONE HOLE UP; SET 3: LOWEST INC SETTING)...3 X 4-6 Set 1: 100 x 6 Set 2: 110 x 5 Set 3: 120 x 4 (F#$# YEAH!) -HAMMER BENCH PRESS (SMITH IF YOU DON'T HAVE THIS)...3 X 4-6 *used smith* 245 x 6 275 x 4 275 x 4 -WEIGHTED DIPS...2 X 4-6 2 plates x 6 2 plates + 25 x 4 *ooooo* -FLAT FLYE...2 X 4-6 75 x 6 80 x 5 -WEIGHTED FLOOR CRUNCH...3 X 10-12 20 db + bw x 12 25 db + bw x 10 25 db + bw x 10 -INCLINE KNEE-HIP RAISE...3 X 10-12 bw x 12 bw x 12 bw x 12
60 mins of hell cardio!
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Post by mrky03 on Oct 3, 2006 19:06:03 GMT -5
Wow, looks like your strength is holding up well! Good one, Andrew!
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Post by TNA on Oct 3, 2006 20:38:07 GMT -5
Sweet workout there Andrew!
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Post by chanman83 on Oct 3, 2006 22:45:01 GMT -5
thanks Joel and Terry. I'm shocked at how much strength I still have. 25 more days until game time. Thanks for the words of encouragment. #bbeersmiley9gy#
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Post by chanman83 on Oct 4, 2006 11:52:29 GMT -5
Today sucked.. 70 mins of hell cardio. It's low low carb day. INTERESTING thing. So after my cardio I did some posing in the locker room and all the fat guys kept looking at me in like utter hate and digust.. I LOVED It.. Sorry I just had to share it.
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Post by mrky03 on Oct 4, 2006 18:39:20 GMT -5
Hey, its part of the reward for all the hard work and sacrifice! They can just eat their hearts out!
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Post by chanman83 on Oct 5, 2006 8:24:11 GMT -5
-SQUATS...4 X 4-6 365 x 5 385 x 4 385 x 4 385 x 4 *OH.. HELL YEAH!!, i think i scared 3 old ladies, 1 trainer, and a guy in the process of doing the last 3 sets Devil
-LEG PRESS...2 X 4-6 9 plates x 5 9 plates + 25s x 5 RAWWK!!!!
-SINGLE LEG LEG PRESS...2 X 4-6 3 plates x 5 3 + 10 x 4
-SINGLE LEG LEG EXTENSION...2 X 4-6 120 x 5 130 x 4
-LYING LEG CURL...3 X 4-6 90 + 1 x 5 110 x 4 110 x 4
-STIFF DEADLIFT...3 X 4-6 *note used 25s plates* 3 x 6 4 x 6 4 + 10 x 5
-SINGLE LEG LEG CURL...2 X 4-6 40 x 6 50 x 5
60 min of leg shaking, quad cramping CARDIO
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Post by Tim Wescott on Oct 5, 2006 12:27:48 GMT -5
Damn good power dude.......stay focused!!
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