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Post by mrky03 on Oct 5, 2006 15:56:26 GMT -5
I know I say this a lot but Totally AWESOME Andrew!
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Post by chanman83 on Oct 6, 2006 20:30:55 GMT -5
-HAMMER SHOULDER PRESS...3 X 4-6 2 plates + 10 x 6 2 plates + 25 x 4 2 plates + 25 x 4
-CHEAT SIDE LATERAL...3 X 4-6 35 x 6 40 x 4 40 x 4
-SEATED BENT LATERAL...2 X 4-6 30 x 6 35 x 5
-BB SHRUG...3 X 6-8 315 x 8 335 x 7 365 x 6
-CG BB UPRIGHT ROW...2 X 6-8 95 x 8 95 x 7
-SEATED CALF...3 X 6-8 2 plates x 8 2 plates + 10 x 7 2 plates + 10 x 7
-SINGLE LEG CALF PRESS...2 X 6-8 PER LEG 3 plates x 7 3 plates x 7
60 mins cardio
*side note* I was working out and there is a personal trainer at my gym who is an acomplished bodybuilder himself. He's a pro in INBF and I think WNBA but he was talkin to me a for a bit and he told me I was a nice mold of Kris Dim. I was shocked to hear this and he told me of all the bodybuilder's he's trained and seen, he told me I had a great base and that If I continue I could do some nice damage. He said, get condition and rock the show as my wheels and arms will do the work. 1. I was shocked to hear this 2. Brought a nice smile to my face 3. MADE me even more hungrier for this show and the one week after.
THREE MORE WEEKS!
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Post by chanman83 on Oct 7, 2006 12:46:36 GMT -5
-SEATED ALTERNATING HAMMER CURL...2 X 4-6 40 x 6 45 x 4 -CG EZ BAR PREACHER CURL...3 X 4-6 25 each side x 6 35 x 4 35 x 4 -SHOULDER WIDTH GRIP STANDING BB CURL...2 X 4-6 95 x 4 95 x 4 -WEIGHTED DIPS...3 X 4-6 2 plates + 25 x 5 2 plates + 35 x 4 2 plates + 35 x 4 -SLIGHT INCLINE LYING EZ BAR EXT TO FOREHEAD...2 X 4-6 55 x 5 55 x 4 -SEATED SINGLE ARM OVERHEAD DB EXT...2 X 4-6 45 x 4 45 x 4 -WEIGHTED INCLINE SIT-UP...3 X 8-10 bw + 10 x 9 bw + 10 x 8 bw + 10 x 8 -HANGING STRAIGHT LEG RAISE...3 X 8-10 BW x 10 BW x 9 BW x 9
60 mins of cardio
YEAH!!!!
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Post by chanman83 on Oct 9, 2006 8:20:10 GMT -5
-SMITH WG BENT ROW (PULL TO CHEST)...3 X 7-9 205 x 9 225 x 8 225 x 7 -UNDERHAND GRIP PULLDOWN...3 X 10-12 170 x 11 180 x 10 180 x 10 -SINGLE ARM SEATED CG HAMMER ROW...2 X 13-15 3 plates on each side x 15 (ppff too easy) 4 x 13 OK NOW THAT was a killer set! -STIFF ARM PULLDOWN...2 X 16-20 60 x 20 70 x 18 -HYPEREXTENSION...1 X 16-20, 1 X 13-15 25 + bw x 20 35 + bw x 15 (EWWWWW SORE!!! BURN!!) -PARTIAL DEADLIFT (MID SHIN)...1 X 10-12, 1 X 7-9 315 x 11 365 x 7 (omg.. last rep for 7... killa!!) -CALF PRESS...2 X 7-9, 1 X 10-12 5 plates x 10 6 x 8 5 + 25 x 12 -SEATED CALF...1 X 13-15, 1 X 16-20 2 plates x 14 1 + 35 x 18
60 mins of carrrrrdiooooo!!!!
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Post by gti steve on Oct 9, 2006 8:27:41 GMT -5
looking great! really impressive#arockon6ha#
wat kind of cardio do you do??
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Post by chanman83 on Oct 9, 2006 9:01:36 GMT -5
looking great! really impressive#arockon6ha# wat kind of cardio do you do?? Thanks bro, esp at 530am and on like 10g of TOTAL carbs! For cardio I try to vary it doing elliptical machine, the actual Stair master (one with stairs) and incline power walking (incline like 6 and then mph at like 3.8 or so)
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Post by mrky03 on Oct 10, 2006 14:58:54 GMT -5
Andrew, its always nice to get noticed! Holy crapp sixty min of cardio! You're really putting in the work, getting down to the wire!
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Post by chanman83 on Oct 10, 2006 16:26:12 GMT -5
-HIGH INCLINE DB PRESS (2 HOLES ABOVE LOWEST SETTING)...3 X 7-9 100 x 9 110 x 7 110 x 7 (got spot on last rep!) -SMITH FLAT PRESS (BAR TO MID CHEST)...3 X 10-12 225 x 11 225 x 8 195 x 11 (tough) -HAMMER DECLINE PRESS...2 X 13-15 2 plates x 14 2 plates x 13 (tough) -INCLINE CABLE FLYE...2 X 16-20 45 x 20 50 x 16 -HANGING STRAIGHT LEG RAISE...2 X 16-20 bw x 20 bw x 16 -CABLE SIDE CRUNCH...2 X 13-15 PER SIDE 100 x 14 100 x 14 -INCLINE SIT-UP...2 X 10-12 bw x 11 bw x 10 60 mins of cardio Something that shocked me today... i20.photobucket.com/albums/b223/guyver83/me.gifARE THOSE ABS? woah
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Post by mrky03 on Oct 11, 2006 14:28:05 GMT -5
Yes! Those are most definitely ABS!!!! AWESOME ANDREW!!!! #bbravosmiley8hh#
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Post by chanman83 on Oct 12, 2006 22:16:40 GMT -5
Worked out at old gym!!!! nice memories!!
-LEG EXTENSION...3 X 7-9 195 x 9 210 x 8 225 x 8 Tough -HACK SQUATS...3 X 10-12 4 plates x 10 4 plates x 11 4 plates x 11 oooooo hurt me hurt me! -SINGLE LEG LEG PRESS...3 X 13-15 3 plates x 13 2 + 35 x 13 2 + 25 x 14 (damn this hurt.. in a good way!) -WALKING LUNGE...1 X 16-20 STEPS PER LEG 95 x 18 (yeah I won't bs, I was shaking during and after this) -SEATED LEG CURL...2 X 7-9 150 x 7 150 x 7 -LYING LEG CURL...2 X 10-12 90 x 10 75 x 10 tough -STIFF LEG DEADLIFT...2 X 13-15 (use 25 plates for these) 3 x 13 3 x 13 haha those sucked!!!
-ADDUCTION MACHINE...2 X 16-20 140 x 20 150 x 18
It was good going back to old gym and see some old friends. One of my good friend said damn dood, you come back an F'in superhero and stuff. I laughed at him. Good stuff and TWO MORE WEEKS TO GO!
OH yeah... 60 mins of suck ass cardio!
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Post by Hoopie on Oct 12, 2006 22:20:52 GMT -5
Getting closer Andrew! We be running down the home stretch now buddy! Keep it rockin man your looking good! The promoter of the show called me today wanting to know if i would be interested in crossing over...Told him i wasnt sure that i would decide friday when i get in.
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Post by chanman83 on Oct 13, 2006 12:17:56 GMT -5
Getting closer Andrew! We be running down the home stretch now buddy! Keep it rockin man your looking good! The promoter of the show called me today wanting to know if i would be interested in crossing over...Told him i wasnt sure that i would decide friday when i get in. yeah they called me too. I didn't return their call, We'll see when I get there. Right now Im only focused on Novice.
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Post by chanman83 on Oct 13, 2006 12:25:04 GMT -5
-REVERSE GRIP MILITARY PRESS...2 X 7-9 155 x 8 155 x 7 -REVERSE REAR DELT MACHINE FLYE...3 X 10-12 120 x 13 140 x 10 130 x 10 -CABLE SIDE LATERAL (STARTING BEHIND BUTT)...3 X 13-15 30 x 15 30 x 13 25 x 13 -CABLE CG UPRIGHT ROW...1 X 7-9, 2 X 10-12 130 x 8 110 x 11 110 x 11 -BB SHRUG...2 X 13-15 225 x 15 245 x 14 -STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 400 x 14 440 x 10 480 x 8 -SEATED CALF...2 X 16-20 2 plates x 20 2 + 25 x 17
60 mins of hell cardio *another nice am workout at the old gym good times*
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Post by mrky03 on Oct 13, 2006 14:14:00 GMT -5
Good training Andrew! You are the man! I am really impressed with the intensity you're putting forth! #bbravosmiley8hh#
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Post by Tim Wescott on Oct 13, 2006 16:17:35 GMT -5
You`re cranking out some good intense workouts buddy.........finish up strong!! #arockon6ha#
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Post by hossjob on Oct 13, 2006 18:59:34 GMT -5
You're a damn animal bro. I wish you lived right here in NW Ohio so we could "F" it up together. I can just tell that you have the kind of intensity that I HAVE and LOVE! Bro, seriously, I wish I had an extra day to take off and just hang with you in Cincy! I might have to come on over to VA over my spring break to train and hang with yo pimp ass!
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Post by chanman83 on Oct 15, 2006 16:11:51 GMT -5
Workout from Sat
-STANDING BB CURL...2 X 7-9 75 x 8 85 x 8 -PRONE INC BB CURL...2 X 10-12 55 x 10 55 x 11 -ALTERNATING SEATED HAMMER CURL...2 X 13-15 30 x 13 25 x 15 (oh these burned like crazy) -LYING SLIGHT DECLINE EZ BAR EXT...2 X 7-9 35 plate on each side x 9 35 plate on each side x 9 -KNEELING CABLE TRI EXT...3 X 10-12 110 x 12 120 x 10 (form was shaky) 110 x 10 (tough) -ROPE SINGLE ARM PRESSDOWN...2 X 13-15 70 x 15 70 x 14 -HANGING STRAIGHT LEG RAISE...2 X 16-20 bw x 20 bw x 16 -CABLE CRUNCH...2 X 13-15 130 x 15 130 x 13 -CABLE SIDE CRUNCH...2 X 10-12 PER SIDE 110 x 12 110 x 11 (tough)
70 mins of cardio!
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Post by chanman83 on Oct 15, 2006 16:13:49 GMT -5
You're a damn animal bro. I wish you lived right here in NW Ohio so we could "F" it up together. I can just tell that you have the kind of intensity that I HAVE and LOVE! Bro, seriously, I wish I had an extra day to take off and just hang with you in Cincy! I might have to come on over to VA over my spring break to train and hang with yo pimp ass! I'd love to train wiht you too bro.. gonna rock in 14 days!
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Post by mrky03 on Oct 15, 2006 18:31:08 GMT -5
Good rep range workout Andrew! Hurts doesn't it?
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Post by chanman83 on Oct 16, 2006 9:16:46 GMT -5
-WG PULLDOWN...1 X 8-10 45 + 35 x 8 (tough) -SUPERSET: WG PULLDOWN/UNDERHAND GRIP BENT ROW...1 X 8-10 EACH 45 + 25 x 8 / 155 x 8 -TRISET: WG PULLDOWN/UNDERHAND GRIP BENT ROW/CG SEATED CABLE ROW...1 X 8-10 EACH 45 + 25 x 8 / 135 x 8 / 150 x 8 -GIANT SET: WG PULLDOWN/UNDERHAND GRIP BENT ROW/CG SEATED CABLE ROW/STIFF ARM PULLDOWN...1 X 8-10 EACH 45 + 10 x 8 / 135 x 8 / 150 x 8 / 50 x 8 -SUPERSET: HYPEREXTENSIONS/PARTIAL DEADLIFT (KNEE HEIGHT)...3 X 8-10 EACH bw + 25 x 10 / 275 x 10 bw + 35 x 8 / 295 x 8 bw + 35 x 8 / 275 x 8 -SUPERSET: STANDING CALF/SEATED CALF...3 X 10-12 EACH 225 x 12 / 45 + 10 x 12 275 x 12 / 45 + 25 x 11 285 x 11 / 45 + 15 x 11
70 mins of cardio hell!!!
ok my energy levels are going down now but I busted throught his workout like it was my job. I took care of busines and told myself that I'm bout to go hell and back and I smiled while doing it. Cardio was rough but I sucked it up because all I though about was there is someone else right now going 10x harder than me.. BULLSHEET is all I said. That is what is keepin me going.
13 more days!
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