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Post by mrky03 on Oct 16, 2006 17:42:29 GMT -5
Great mindset Andrew! You're almost there now buddy!
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Post by Tim Wescott on Oct 16, 2006 21:16:00 GMT -5
Dude,your words psyche me up so much,I feel like going back and doing legs all over again...........but I can`t walk!! LOL Nice training..........stay on point!
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Post by chanman83 on Oct 17, 2006 15:41:28 GMT -5
INCLINE BB PRESS...1 X 8-10 185 x 10 -SUPERSET: INCLINE BB PRESS/HAMMER BENCH PRESS...1 X 8-10 EACH 185 x 9 / 45 + 35 x 9 -TRISET: INCLINE BB PRESS/HAMMER BENCH PRESS/INCLINE FLYE...1 X 8-10 EACH 185 x 8 / 45 + 35 x 8 / 55 x 8 (tough!!!) -GIANT SET: INCLINE BB PRESS/HAMMER BENCH PRESS/INCLINE FLYE/CABLE CROSSOVER...1 X 8-10 EACH 155 x 10 / 45 + 25 x 8 / 55 x 7 / 70 x 9 (oooo tough) -HANGING STRAIGHT LEG RAISE...1 X 12-15 bw x 15 -SUPERSET: HANGING STRAIGHT LEG RAISE/INCLINE SIT-UP...1 X 12-15 EACH bw x 14 / bw x 14 -TRISET: HANGING STRAIGHT LEG RAISE/INCLINE SIT-UP/SIDE CABLE CRUNCH...1 X 12-15 EACH bw x 14 / bw x 13 / 80 x 14
70 mins of cardio!
Energy feels a bit better. I had a bit of a scare last night as I got really light headed at work and my co workers were gonna take me to ER but one of them gave me a cookie and I ate it and I felt alot better. I'm ok now, I guess I just need that quick shot of carbs/sugar!
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Post by Tim Wescott on Oct 17, 2006 18:25:53 GMT -5
Another good one Andrew......you eating carbs at PW?
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Post by chanman83 on Oct 17, 2006 19:53:20 GMT -5
Another good one Andrew......you eating carbs at PW? yep, that basially teh only time and that is in the am after my AM workouts. I'll be ok. I think its the long time dieting thats all.
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Post by RUBICON19 on Oct 17, 2006 20:44:16 GMT -5
Nice job Chanman. Thats why I eat cookies at the gym..
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Post by chanman83 on Oct 19, 2006 21:42:21 GMT -5
-LEG EXTENSIONS...1 X 8-10 200 x 10 -SUPERSET: LEG EXTENSIONS/HACK SQUATS...1 X 8-10 EACH 200 x 10 / 3 plates + 35 x 9 -TRISET: LEG EXTENSIONS/HACK SQUATS/LEG PRESS...1 X 8-10 EACH 210 x 8 / 3 plates + 35 x 8 / 7 plates x 8 -GIANT SET: LEG EXTENSIONS/HACK SQUATS/LEG PRESS/LEG EXTENSION...1 X 8-10 EACH 200 x 9 / 3 plates x 8 / 7 plates x 8 / 200 x 8 *OMG!!! * -LYING LEG CURL...1 X 8-10 90 x 9 -SUPERSET: LYING LEG CURL/SEATED LEG CURL...1 X 8-10 EACH 70 + 2 / 120 x 8 -TRISET: LYING LEG CURL/SEATED LEG CURL/ADDUCTION MACHINE...1 X 8-10 EACH 70 + 3 x 9 / 120 x 7 / 150 x 12 -GIANT SET: LYING LEG CURL/SEATED LEG CURL/ADDUCTION MACHINE/STIFF LEG DEADLIFT...1 X 8-10 EACH 70 + 2 x 8 / 105 x 10 / 170 x 8 / 3 (25s) x 9
PUKE!!! haahh omg. what a LEG WORKOUT!!
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Post by mrky03 on Oct 20, 2006 6:26:38 GMT -5
Great leg workout Andrew! Its going to take me a while to work up to that kind of intensity! You're definitely giving me something to shoot for!
I was getting dizzy at times while I was dieting. I would be sitting and stand up too fast and have to sit back down! I'm sure its just the low carbs because it stopped after the contest.
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Post by chanman83 on Oct 21, 2006 11:55:25 GMT -5
From Friday
-SEATED SIDE LATERAL...1 X 8-10 20 x 12 -SUPERSET: SEATED SIDE LATERAL/REVERSE REAR DELT FLYE MACHINE...1 X 8-10 EACH 25 x 10 / 120 x 12 -TRISET: SEATED SIDE LATERAL/REVERSE REAR DELT FLYE MACHINE/SHOULDER WIDTH GRIP BB UPRIGHT ROW...1 X 8-10 EACH 25 x 10 / 140 x 9 / 65 x 10 -GIANT SET: SEATED SIDE LATERAL/REVERSE REAR DELT FLYE MACHINE/SHOULDER WIDTH GRIP BB UPRIGHT ROW/HAMMER SHOULDER PRESS...1 X 8-10 EACH 25 x 9 / 130 x 8 / 75 x 8 / 280 x 8 -DROPSET: DB SHRUG...2 X 10-12, DROP, 6-8 95 x 12 drop 85 x 7 95 x 10 drop 95 x 6 -SUPERSET: CALF PRESS/SEATED CALF...3 X 8-10 EACH 4 plates x 9 / 2 plates + 25 x 9 4 plates x 9 / 2 plates + 25 x 9
70 mins cardio!! ALMOST TIME!
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Post by chanman83 on Oct 21, 2006 13:16:09 GMT -5
INCLINE (ABOUT 60 DEGREES) DB CURL...1 X 8-10 30 x 9 -SUPERSET: INCLINE DB CURL/90 DEGREE PREACHER CURL...1 X 8-10 EACH 30 x 9 / 2 (10s) x 7 -TRISET: INCLINE DB CURL/90 DEGREE PREACHER CURL/CABLE ROPE HAMMER CURL...1 X 8-10 EACH 30 x 8 / 10 + 5 x 8 / 110 x 8 -SEATED 2 ARMS OVER HEAD SINGLE DB EXT...1 X 8-10 85 x 10 -SUPERSET: SEATED 2 ARMS OVER HEAD SINGLE DB EXT/UNDERHAND GRIP PRESSDOWN...1 X 8-10 EACH 85 x 10 / 110 x 9 -TRISET: SEATED 2 ARMS OVER HEAD SINGLE DB EXT/UNDERHAND GRIP PRESSDOWN/BENCH DIPS...1 X 8-10 EACH (MAX REPS ON BENCH DIPS) 85 x 10 / 120 x 8 / bw x alot!!! -SUPPORTED KNEE-HIP RAISE...1 X 12-15 bw x 15 -SUPERSET: SUPPORTED KNEE-HIP RAISE/CABLE CRUNCH...1 X 12-15 EACH bw x 14 / 130 x 14 -TRISET: SUPPORTED KNEE-HIP RAISE/CABLE CRUNCH/LYING TWISTS (NO BALL)...1 X 12-15 EACH bw x 14 / 130 x 13 / bw x 14
70 mins of cardio ! BLAH
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Post by mrky03 on Oct 22, 2006 8:52:05 GMT -5
Awesome shock training Andrew!
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Post by chanman83 on Oct 23, 2006 20:21:49 GMT -5
Well today was just pump workout nothing major
-WG SMITH BENT ROW...3 X 10-12 155 x 12 155 x 12 155 x 12 -CG SEATED CABLE ROW...3 X 10-12 140 x 12 140 x 11 140 x 11 -UNDERHAND GRIP PULLDOWN...2 X 10-12 130 x 11 130 x 11 -STIFF ARM PULLDOWN...2 X 10-12 50 x 12 50 x 12 -SMITH BEHIND BACK SHRUG...2 X 10-12 225 x 12 225 x 12 -DB SHRUG...2 X 10-12 80 x 12 80 x 12 -HYPEREXTENSION...4 X 10-12 25 + bw x 12 25 + bw x 12 25 + bw x 12 25 + bw x 12
70 mins of cardio!
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Post by RUBICON19 on Oct 23, 2006 21:03:42 GMT -5
The Rock was in Boston over the weekend. He is shooting a movie there..
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Post by chanman83 on Oct 23, 2006 21:30:31 GMT -5
The Rock was in Boston over the weekend. He is shooting a movie there.. haha that's awesome!! Love that guy he rules!
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Post by RUBICON19 on Oct 23, 2006 21:35:30 GMT -5
He was over at Gold's training. Unfortunately I was away at a BBing show all day.. Oh well.
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Post by chanman83 on Oct 24, 2006 19:28:46 GMT -5
-HIGH INCLINE SMITH PRESS (SET BENCH UP 2 HOLES FROM LOWEST INC)...3 X 10-12 175 x 12 175 x 12 175 x 12 -HAMMER INCLINE PRESS...3 X 10-12 45 + 25 x 12 45 + 25 x 12 45 + 25 x 12 -DIPS...2 X 10-12 45 + bw x 12 45 + bw x 12 -CABLE CROSSOVER...2 X 10-12 50 x 12 50 x 12 -SEATED CALF...2 X 10-12 45 + 25 x 12 45 + 25 x 12 -STANDING CALF...2 X 10-12 245 x 12 245 x 12 -SUPPORTED KNEE/HIP RAISE...2 X 10-12 bw x 12 bw x 12 -INCLINE SIT-UP...2 X 10-12 bw x 12 bw x 12 -SIDE CABLE CRUNCH...1 X 10-12 PER SIDE 60 x 12 60 x 12
70 mins of cardio + 25 mins of posing
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Post by chanman83 on Oct 25, 2006 21:36:25 GMT -5
-SEATED SIDE LATERAL...3 X 10-12 20 x 12 20 x 12 20 x 12 -HAMMER SHOULDER PRESS...3 X 10-12 160 x 12 160 x 12 160 x 12 -REVERSE REAR DELT FLYE MACHINE...2 X 10-12 110 x 12 110 x 12 -SEATED ALTERNATING DB CURL...2 X 10-12 30 x 12 30 x 11 *HAHAH my ARMS LOOOKED SOOO SICK when doing these!* -LOW CABLE CURL...2 X 10-12 80 x 12 80 x 12 -ROPE PRESSDOWN...2 X 10-12 70 x 12 70 x 12 -LYING EZ BAR EXT...2 X 10-12 35s x 12 35s x 12 -DB KICKBACK...2 X 10-12 15 x 12 15 x 12
MAN I am SOOOOOOOO TIRED and hungry and EVERYTHING
oh yeah.. 45 min of cardio am, 45 min cardio pm
CARB UP TOMMORROW!!
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Post by Hoopie on Oct 25, 2006 21:42:33 GMT -5
Great job Andrew! just around the ccorner now buddy! OhHHHHH the excitement mounts my friend!
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Post by chanman83 on Oct 25, 2006 22:02:10 GMT -5
Great job Andrew! just around the ccorner now buddy! OhHHHHH the excitement mounts my friend! YOU KNOW IT!!!
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Post by beckie on Oct 26, 2006 0:07:39 GMT -5
All the best for Saturday Andrew!! Go kick some a**!!!
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