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Post by TNA on Jun 9, 2006 16:13:59 GMT -5
Nice going brother! Nice Hacks!!!!
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Post by mrky03 on Jun 9, 2006 16:50:22 GMT -5
Running on low carbs you just kind of run on auto pilot and get it done! Good job!
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Post by chanman83 on Jun 9, 2006 19:57:01 GMT -5
Running on low carbs you just kind of run on auto pilot and get it done! Good job! yep with two weeks left.. I'm on autopilot! Just rocking it foward, its all I think about.
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Post by chanman83 on Jun 9, 2006 19:57:25 GMT -5
Rep Range Delts
-SEATED TWISTING DUMBELL PRESS (START WITH ELBOWS OUT AND PALMS FACING EARS. AS YOU PRESS, ROTATE BELLS SO PALMS FACE FORWARD AT TOP) 80 x 7 80 x 6 70 x 9 (spot 1) -STANDING SIDE LATERAL 25 x 12 30 x 10 30 x 9 -STANDING BENT OVER LATERAL 25 x 14 25 x 13 -CABLE SINGLE ARM SIDE LATERAL (HAND STARTS BEHIND BACK) 25 x 20 30 x 16 -DUMBELL SHRUG...1 X 16-20, 1 X 13-15, 1 X 10-12 80 x 20 100 x 13 110 (with wraps) x 10 (tough last rep) -CG CABLE UPRIGHT ROW 130 x 10 150 x 8 -STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 420 x 15 460 x 10 500 x 8 -SEATED CALF 2 (45) + 25 x 18 2 (45) + 25 x 17
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Post by chanman83 on Jun 12, 2006 22:33:18 GMT -5
Shock Back
-SUPERSET: WG PULLDOWN/UNDERHAND GRIP BB BENT ROW 160 x 10, 185 x 8 150 x 8 , 155 x 8 -SUPERSET: WG SEATED CABLE ROW/CG T-BAR ROW 140 x 9 , 2 (45) + 25 x 8 150 x 8 , 2 (45) + 25 x 7 -DROPSET: SEATED HAMMER ONE ARM ROW 4 (45) x 8 drop 3 (45) x 8 4 (45) x 7, drop 3 (45) x 6 -SUPERSET: HYPEREXTENSION/PARTIAL DEADLIFT (JUST BELOW KNEE HEIGHT) 25 + bw x 15, 275 x 8 25 + bw x 15, 275 x 8 25 + bw x 15, 255 x 6 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 2 (45) + 25 x 12, drop 2 (45) x 7 2 (45) + 25 x 12, drop 2 (45) x 7 -SUPERSET: CALF PRESS/REVERSE HACK SQUAT CALF RAISE...2 X 8-10/15-20 4 (45) x 9, 2 (45) x 18 4 (45) x 9, 2 (45) x 18
45 mins cardio....
ON autopilot now
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Post by Tim Wescott on Jun 13, 2006 16:42:05 GMT -5
Good workouts brother......finish strong!!!!
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Post by mrky03 on Jun 13, 2006 20:47:52 GMT -5
Good intensity, Chan! Its almost time!
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Post by Hoopie on Jun 13, 2006 21:40:31 GMT -5
Great job Chan looking good bro! Your in the home stretch now buddy!
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Post by chanman83 on Jun 13, 2006 22:41:31 GMT -5
Shock Chest
-SUPERSET: INCLINE BB PRESS (both f'in BB for incline were used..BLAH, so i used DBS)/FLAT FLYE 90 x 10 / 65 x 10 90 x 10 / 65 x 9 -SUPERSET: BENCH PRESS/INCLINE FLYE 225 x 10 / 65 x 9 225 x 7 / 65 x 8 -DROPSET: CABLE CROSSOVER 70 x 11 drop 60 x 7 70 x 10 drop 60 x 6 -SUPERSET: HANGING STRAIGHT LEG RAISE/TWISTING CRUNCH bw x 14 / bw x 13 bw x 14 / bw x 12 bw x 13 / bw x 10 (OMG BURN!)
Cardio 45 mins of hell!!!
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Post by chanman83 on Jun 13, 2006 22:42:46 GMT -5
tim, Mrky, and hoop.. thank you brothers for stoppin in and giving me some inspiration to keep on rocking it. Coach got me on a CRAZY week and I'm bustin through it! Thanks again! #arockon6ha# #arockon6ha# #arockon6ha# #arockon6ha#
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Post by beckie on Jun 13, 2006 23:11:59 GMT -5
hey Chan,I just heard from Alissa today-she said thank you for your good wishes! You have done great to get to this point with your weight loss and training,not long to go now!
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Post by mrky03 on Jun 14, 2006 18:33:25 GMT -5
Awesome SHOCK workout!
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Post by chanman83 on Jun 15, 2006 20:43:46 GMT -5
Shock Quads
-SUPERSET: LYING LEG CURL/SMITH SQUATS...3 X 8-10 EACH 80 x 9 / 225 x 10 80 x 8 / 255 x 9 80 x 8 / 265 x 8 -SUPERSET: SEATED LEG CURL/LEG PRESS...3 X 8-10 EACH 150 x 9 / 7 (45) x 10 160 x 9 / 7 (45) + 25 x 10 160 x 9 / 7 (45) + 25 x 10 -SUPERSET: STIFF LEG DEADLIFT/LEG EXTENSION...2 X 8-10 EACH 205 x 9 / 180 x 10 205 x 9 / 195 x 9
I got these knee bands from Tommy Kono and I'll tell you they ARE THE BEST. MY knees felt no pain and I felt great and they kept my knees WARM. So warm, I was sweating. BEST purchase!
9 more days...
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Post by Tim Wescott on Jun 15, 2006 21:12:09 GMT -5
Good one bro!!
Did you get the Kono knee bands from bb.com?
Stay focused Andrew,it won`t be long now buddy!! #arockon6ha#
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Post by chanman83 on Jun 15, 2006 21:53:46 GMT -5
Good one bro!! Did you get the Kono knee bands from bb.com? Stay focused Andrew,it won`t be long now buddy!! #arockon6ha# Tim, I did. VERY good purchase IMO. Yes, Tim, I'm def focused. All I see is tunnel vision. Any tips please fire my way. I saw you posted bout fiber. I'll stop by vit shoppe and get some tomorrow. Cause when I wake up in the am.. i usually don't go #2 alot. It's prob cause of LOW LOW carbs.
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Post by mrky03 on Jun 16, 2006 19:28:00 GMT -5
Awesome training Chanman!
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Post by chanman83 on Jun 16, 2006 21:59:49 GMT -5
Shock Shoulders
-SUPERSET: SEATED SIDE LATERAL/WG CABLE UPRIGHT ROW 20 x 10 / 120 x 10 25 x 10 / 130 x 8 -SMITH MILITARY PRESS 1 AND 1/2 REPS (LOWER ALL THE WAY, PRESS 1/2 WAY, LOWER AGAIN, PRESS ALL THE WAY) 155 x 8 155 x 5 (drped to 135 and did 2 more) -DROPSET: REVERSE REAR DELT FLYE MACHINE 140 x 12 drop 120 x 8 160 x 9 drop 140 x 6 -SUPERSET: SMITH BEHIND BACK SHRUG/FRONT SMITH SHRUG 185 x 10 / 185 x 10 (too easy) 205 x 9 / 275 x 8 -DROPSET: DUMBELL SHRUG...1 X 8-10, DROP, 6-8 100 x 10 drop 90 x 7 -CALF PRESS WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH 1/2 AND 1/4 REPS UNTIL TOTALLY FRIED) 400 x 10 + x reps 440 x 10 + x reps -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 2 (45) + 25 x 12 drop 2 (45) x 8 2 (45) + 25 x 12 drop 2 (45) x 8
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Post by chanman83 on Jun 16, 2006 22:00:26 GMT -5
Awesome training Chanman! Thanks Mrky for the words of encouragment! Helps alot! #arockon6ha# #arockon6ha# #arockon6ha#
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Post by TNA on Jun 16, 2006 22:39:50 GMT -5
Good stuff Chanman!!! Absolute sick workout brother!!!!
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Post by chanman83 on Jun 17, 2006 9:50:29 GMT -5
Shock em gun show!
-SUPERSET: 90 DEGREE PREACHER CURL/BARBELL CURL weights are stated with plates and for bb cursl used preloaded bar 20 x 10 / 75 x 7 20 x 5 (droped to 15 and did 3 more) / 55 x 8 -DROPSET: FRONT DOUBLE BICEP CABLE CURL 110 x 9 drop 90 x 5 100 x 9 drop 80 x 5 -DROPSET: ROPE HAMMER CABLE CURL 90 x 10 drop 80 x 5 -SUPERSET: SEATED EZ BAR OVERHEAD EXT/LYING EZ BAR EXT 25 x 12 / 25 x 10 30 x 12 / 30 x 10 -SUPERSET: SMITH CG BENCH PRESS/BENCH DIPS 185 x 10 / 25 + bw x max (30s i think) 205 x 8 / 45 + bw x max (25s i think) -DROPSET: ROPE PRESSDOWN 110 x 10 drop 90 x 5 -SUPERSET: HANGING STRAIGHT LEG RAISE/LYING STRAIGHT LEG RAISE. bw x 13 / bw x 13 bw x 13 / bw x 12 -DROPSET: CABLE CRUNCH 140 x 10 drop 120 x 7 140 x 10 drop 120 x 7
45 mins of cardio from HELL!
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