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Post by masterschamp on Jul 30, 2006 6:36:12 GMT -5
Another great day in the gym......just wait till you hit the stage this time,bro!
Keith
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Post by chanman83 on Jul 30, 2006 12:20:12 GMT -5
Tim, TNA, Mrky and Keith. thank you for the kind words. I'm very locked and loaded. When I hit the stage they will be in shock as I come to win!!! YEAH!!!
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Post by chanman83 on Jul 30, 2006 12:26:57 GMT -5
-SUPERSET: WG PREACHER CURL/NARROW GRIP STANDING EZ BAR CURL...2 X 8-10 EACH
20's on each side x 10 / same weight x 9
20's on each side x 9 / same weight x 8
-SUPERSET: LYING CABLE CURL TO BEHIND HEAD/ALTERNATING CROSS BODY HAMMER CURL...2 X 8-10 EACH
110 x 10 / 20s db x 10
110 x 9 / 25s db x 8 (GREAT FREAKING PUMP!!!)
-DROPSET: ROPE PRESSDOWN...1 X 10-12, DROP, 6-8
120 x 12 drop 100 x 8
-SMITH CG BENCH PRESS 1 AND 1/2 REPS (LOWER 1/2 WAY AND PRESS...LOWER ALL THE WAY AND PRESS...THATS ONE)...2 X 8-10
155 x 10
165 x 8
-SUPERSET: SEATED TWO ARMS OVERHEAD DUMBELL EXT/LYING EZ BAR EXTENSION...2 X 8-10 EACH
90 db x 10 / 25s on each side x 10
95 x 9 / 25s on each side x 9
-INCLINE SIT-UP WITH ECCENTRIC PAUSE REPS (RISE TO TOP, SLOWLY LOWER 1/2 WAY AND HOLD WITH TIGHT ABS FOR 2-COUNT...THEN LOWER REST OF WAY)...2 X 8-10
bw + 25 x 10
bw + 35 x 10
-SUPERSET: HANGING STRAIGHT LEG RAISE/LYING KNEE/HIP RAISE...1 X 12-15 EACH
bw x 13 / bw x 14
*side note* took NO shotgun today before my workout and I'll say.. that and Primed are the best two pre-workout stuff I've taken. ITS AWESOME!! :punch:
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Post by chanman83 on Aug 1, 2006 8:18:55 GMT -5
OK... I had a killer hot date last night so I did my cardio last night but no workout. So, since i'm at a new 24 hr gym. I got my ass up at like 4am and went to the gym to workout. WOW, there were A TON of people at 4am at the gym.. very suprising. Ton of trainers and mad hotties!!!
Anyway... I enjoyed workout out there today and here is my workout from yesterday did today in the am
LATS/LWBACK/CALVES
-WEIGHTED WG PULLUP...3 X 4-6
25 db in legs + bw x 10
40 db in legs + bw x 6
40 db in legs + bw x 5
-HAMMER SEATED CG ROW...1 X 13-15, 1 X 10-12, 1 X 7-9
2 (45s) x 15
3 (45s) x 10
3 (45s) + 25 x 7
-SUPERSET: UNDERHAND GRIP BB BENT ROW/STIFF ARM PULLDOWN...2 X 8-10 EACH
185 x 10 / 70 x 10
205 x 8 / 110 x 10
-PARTIAL DEADLIFT (JUST BELOW KNEES)...2 X 4-6
315 x 6
405 x 3:punch:
-WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12, 1 X 7-9 (THIS LAST SET IS A DROPSET...GET 7-9, DROP ALL WEIGHT, THEN MAX REPS WITH BODYWEIGHT)
25 plate + bw x 15
35 plate + bw x 12
45 plate + bw x 8 Dropped plate and did bw and did 12 (WOAH... back was MAJORLY pumped)
-CALF PRESS...2 X 4-6
230 x 6
230 + 1 weight on machine x 6
-SEATED CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 (THIS LAST SET IS A DROPSET...GET 7-9, DROP, 6-8)
2 (45) x 13
2 (45) + 15 x 10
2 (45) + 20 x 8
dropped down to 2 (45) x 7
oh yeah... 45 mins cardio!
HAHH kick ass workout at 5am!!
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Post by gti steve on Aug 1, 2006 8:46:08 GMT -5
45 min sounds like fantastic cardio. #smileyapplause3ec#
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Post by Tim Wescott on Aug 1, 2006 10:30:36 GMT -5
Training at 5 AM is a bi*ch....I did it for a year or so when I lived in Florida...........hardcore just like your tat says brother!!  Good workout!! #arockon6ha# |
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Post by chanman83 on Aug 1, 2006 20:12:34 GMT -5
45 min sounds like fantastic cardio. #smileyapplause3ec# haha very focused cardio..while watching sportscenter |
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Post by chanman83 on Aug 1, 2006 20:12:59 GMT -5
Training at 5 AM is a bi*ch....I did it for a year or so when I lived in Florida...........hardcore just like your tat says brother!! Good workout!! #arockon6ha# I didn't find it that bad |
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Post by chanman83 on Aug 1, 2006 20:18:06 GMT -5
-BENCH PRESS...3 X 4-6
225 x 6
275 x 3 grrrr
265 x 4
-DB INCLINE PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
85 x 15
100 x 9
100 x 9 (changed diff incline bench and it was better set!)
-SUPERSET: HAMMER INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH
2 (45) x 10 / 60 x 12
2 (45) + 10 x 8 / 70 x 7
-CABLE CRUNCH...1 X 13-15, 1 X 10-12, 1 X 7-9
130 x 15
150 x 12
150 x 9
-SUPERSET: SUPPORTED STRAIGHT LEG RAISE/LYING KNEE-HIP RAISE...1 X 12-15 EACH
BW x 15 / bw x 13
Nice workout in new place.. rock on!!
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Post by TNA on Aug 1, 2006 20:19:00 GMT -5
Great workout Andrew!!! BTW, I've been working out at 5am each morning for the last couple of years. I've tried going back to afternoon workouts but I can't do it!!! Hardcore baby!! HARDCORE!!!!
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Post by chanman83 on Aug 1, 2006 20:20:54 GMT -5
Great workout Andrew!!! BTW, I've been working out at 5am each morning for the last couple of years. I've tried going back to afternoon workouts but I can't do it!!! Hardcore baby!! HARDCORE!!!! yeah this could be a new thing for me.. the ONLY thing prob I could not do well is hardcore legs. I need some food in me so it can come out HAHAHAH #bbarbellsmiley4dr# |
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Post by chanman83 on Aug 2, 2006 8:08:41 GMT -5
I liked today cardio session. It's off day but with the new gym I had more options of cardio. So today 15 mins on the stairmaster but with the ACTUAL steps and I did 1 min level 10 then down to level 5, etc etc until I hit level 14 then back down to level 5.. OMG.. can we say.. I WAS DYING!! Seriously like sweating like a pig. Then 15 on elliptical and hah it seemed so much easier than those steps and finally 15 mins on treadmill incline walk 3.7 mph incline 10.
#bsteppersmiley3op#
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Post by gti steve on Aug 2, 2006 8:27:59 GMT -5
Nice cardio. My gym has the STAIRS as well. Looks intese. I have to do that for a period of time with 60lbs on my back for my Fire Department Physical
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Post by chanman83 on Aug 2, 2006 8:29:53 GMT -5
Nice cardio. My gym has the STAIRS as well. Looks intese. I have to do that for a period of time with 60lbs on my back for my Fire Department Physical WOAH!!! haah id fall off the machine #uploadedbling5dv# |
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Post by gti steve on Aug 2, 2006 8:32:38 GMT -5
#dreambig0ta#
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Post by chanman83 on Aug 2, 2006 8:51:18 GMT -5
haha I'm getting crazy ideas now hahah! thanks Steve!! on another note... Tomorrow I'm going to baltimore for an anime convention and I'm bring all my foods to eat. I got a travel pass to workout at the golds over there and Ill be there from thurs - mid sunday. BIG TEST for me because there is soo much sh*t there that I can easily cheat... BUT I WON'T! |
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Post by gti steve on Aug 2, 2006 8:53:25 GMT -5
cool cool. Keep strong!
my fam is going to baltimore this weekend to watch the yanks pulverize the orioles. #smileydidisaythat8ws#
i was supposed to go, but i need to save my vacation days for bahamas!
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Post by chanman83 on Aug 2, 2006 8:59:49 GMT -5
cool cool. Keep strong! my fam is going to baltimore this weekend to watch the yanks pulverize the orioles. #smileydidisaythat8ws# i was supposed to go, but i need to save my vacation days for bahamas!  i know you like the shirt #arockon6ha# |
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Post by gti steve on Aug 2, 2006 9:23:23 GMT -5
thers nothing wrong with a white tank top. #alol8tc#
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Post by mrky03 on Aug 2, 2006 16:27:22 GMT -5
Hey, lookin good chanman!
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