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Post by RUBICON19 on Aug 2, 2006 20:03:18 GMT -5
LOVE THE SHIRT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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Post by chanman83 on Aug 4, 2006 9:40:07 GMT -5
yesterday's workout
-HACK SQUATS...3 X 4-6 4 plates + 25 x 8 5 plates + 25 x 5 6 plates x 7 -CLOSE STANCE LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 5 plates x 15 7 plates x 12 9 plates x 7 (F YEAH) -SUPERSET: LEG EXTENSION/ALTERNATING BENCH STEP-UP...2 X 8-10/8-10 PER LEG 70 x 10 / 100 (preloaded bar) x 10 100 x 8 / 100 (preloaded bar) x 9 -STIFF LEG DEADLIFT...3 X 4-6 4 (25 plates) x 5 4 (25 plates) x 5 4 (25 plates) x 5 -SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 70 x 15 90 x 12 90 + 1 x 8 -DROPSET: LYING LEG CURL...1 X 8-10, DROP, 6-8 90 x 10 drop 70 x 8
OOOOO!!!!
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Post by chanman83 on Aug 4, 2006 9:49:15 GMT -5
-STANDING PUSH PRESS...3 X 4-6 135 x 6 155 x 5 165 x 3 -STRICT SEATED SIDE LATERAL (LIFTING BELLS FROM SIDES OF BODY)...1 X 13-15, 1 X 10-12, 1 X 7-9 20 x 15 25 x 11 30 x 8 -SUPERSET: BENT DB LATERAL/REVERSE REAR DELT FLYE MACHINE...1 X 8-10 EACH 30 x 9 / 130 x 8 -CG BB UPRIGHT ROW...2 X 4-6 95 x 6 95 x 6 -DB SHRUG...1 X 13-15, 1 X 10-12, 1 X 7-9 (DROP SET ON THIS LAST SET, SO...7-9, DROP, 4-6 MORE) 80 x 15 100 x 9 100 x 8 drop 90 x 5 -CALF PRESS...2 X 4-6 4 plates x 6 4 plates + 25 x 5 -STANDING CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 (DROP SET ON THIS LAST SET, SO...7-9, DROP, 4-6 MORE) 255 x 15 195 x 11 315 x 8 drop 275 x 7
HAHAHA on techincally on vacation.. got up early.. rocked gym did my 45 mins cardio and eating great chicken breast.. oh roomates.. STILL SLEEPING!! losers!
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Post by masterschamp on Aug 4, 2006 20:07:59 GMT -5
Cool shirt, Chan....looking huge, bro!
Keith
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Post by chanman83 on Aug 7, 2006 20:56:59 GMT -5
-PARTIAL RACK DEADLIFT (PULLING FROM JUST BELOW KNEES)...1 X 5-6, 3 X 3-4, 1 X 1-2 315 x 6 405 x 3 405 x 4 425 x 3 455 x 1 (BLING BLING!) -WEIGHTED PULLUP (SET 1...JUST WIDER THAN SHOULDER WIDTH. SET 2...SHOULDER WIDTH. SET 3...JUST INSIDE SHOULDER WIDTH)...3 X 4-6 25 + bw x 6 35 + bw x 6 45 + bw x 4 -UNDERHAND GRIP BB BENT ROW...3 X 4-6 185 x 6 225 x 3 215 x 3 -CG SEATED CABLE ROW...2 X 4-6 200 x 6 200 x 5 -ONE ARM DB ROW...2 X 4-6 110 x 6 130 x 4 -CALF PRESS...3 X 6-8 5 plates x 10 7 plates x 8 7 plates x 7 -SEATED CALF...2 X 6-8 2 plates x 7 2 plates x 6
45 mins of cardio
HELL YEAH SON@!!!!
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Post by Tim Wescott on Aug 8, 2006 6:50:55 GMT -5
Very impressive poundages Andrew..............especially the rack deads and db rows!!
Big props brother!! #arockon6ha#
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Post by chanman83 on Aug 8, 2006 15:12:17 GMT -5
Very impressive poundages Andrew..............especially the rack deads and db rows!! Big props brother!! #arockon6ha# Thanks Tim, after a minor bump on my road to oct.. I'm making it up
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Post by chanman83 on Aug 8, 2006 15:12:39 GMT -5
-INCLINE BB PRESS...1 X 5-6, 3 X 3-4 205 x 6 225 x 4 235 x 2 225 x 3 -FLAT DB PRESS...1 X 5-6, 2 X 3-4 90 x 6 100 x 6 110 x 5 (LIGHTWEIGHT!!!ain't nuttin but a peanut) -WEIGHTED DIPS...3 X 4-6 2 plates x 6 2 + 25 x 5 2 + 25 x 4 (Rockin!) -WEIGHTED INCLINE SIT-UP...3 X 8-10 40db + bw x 14 50db + bw x 12 50db + bw x 12 -WEIGHTED SUPPORTED KNEE/HIP RAISE...3 X 8-10 20 db + bw x 10 20 db + bw x 9 20 db + bw x 9
45 mins cardio!
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Post by mrky03 on Aug 8, 2006 17:51:31 GMT -5
Good workouts chanman! You're rockin now!
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Post by chanman83 on Aug 9, 2006 9:12:38 GMT -5
Thanks all, for those who didnt' know I had a mental F up during my vacation. On Saturday, I wasn't feeling all that great at the convention I was going at so I wanted to leave. Some of my freinds convinced me to stay and instead I ATE bad and drank that night. I was not happy with myself for that so I'm making it up now.
edit: oh yeah.. my pics will be up this weekend to finally prepare mysel for the war ahead as always I love everyone comments so I can be the best I can be!
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Post by RUBICON19 on Aug 9, 2006 20:22:30 GMT -5
Thanks all, for those who didnt' know I had a mental F up during my vacation. On Saturday, I wasn't feeling all that great at the convention I was going at so I wanted to leave. Some of my freinds convinced me to stay and instead I ATE bad and drank that night. I was not happy with myself for that so I'm making it up now. edit: oh yeah.. my pics will be up this weekend to finally prepare mysel for the war ahead as always I love everyone comments so I can be the best I can be! This little mishap will just make you stronger for the road ahead. Get over it and get back in the game. You gotta be on stage in 12 weeks!!!!!! Lets see it CHANMAN!!!!! ITS ON!!
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Post by Hoopie on Aug 9, 2006 22:12:13 GMT -5
Keep it up big Chan that little mishap isnt anything! You got it going bro! Rock on man 11 weeks to go...
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Post by chanman83 on Aug 10, 2006 22:29:36 GMT -5
TODAY IS THE BEST DAY OF THE WEEK!! LEG F'IN DAY!
-SQUATS...1 X 5-6, 3 X 3-4, 1 X 1-2 315 x 6 365 x 4 385 x 3 405 x 3 415 x1 *side note... hot trainer was impressed by the 415 for 1. She asked me if i can go heavier i'm like if you give me yoru number I will (ok i didn't say that) but it was nice to get some props for the good squat. -LEG PRESS...3 X 4-6 9 plates x 6 10 plates x 5 10 plates x 5 * I think I scared some old people while doing these* -SINGLE LEG LEG EXTENSION...2 X 4-6 72 x 6 84 x 4 -LYING LEG CURL...1 X 5-6, 3 X 3-4 90 x 6 110 + 1 x 5 100 + 1 x 4 100 + 1 x 4 -STIFF LEG DEADLIFT...2 X 4-6 4 (25plates) x 6 5 x 3 (ooo tough!!) -SINGLE LEG CURL...2 X 4-6 50 x 5 50 + 1 x 4
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Post by chanman83 on Aug 10, 2006 22:29:56 GMT -5
Keep it up big Chan that little mishap isnt anything! You got it going bro! Rock on man 11 weeks to go... thanks STEVE! we will do great!
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Post by chanman83 on Aug 11, 2006 8:17:28 GMT -5
SEATED MILITARY PRESS...1 X 5-6, 3 X 3-4 155 x 7 185 x 3 185 x 3 185 x 3 last two sets were sweet.. good last reps! -SHOULDER WIDTH GRIP BB UPRIGHT ROW ...2 X 4-6 95 x 6 105 x 5 (my wrist felt good with the wraps I got for them) -STANDING BENT LATERAL...2 X 4-6 35 x 6 35 x 5 -BARBELL SHRUG...1 X 6-8, 3 X 4-6 275 x 7 315 x 5 335 x 3 315 x 4 -STANDING CALF RAISE...3 X 6-8 ok for some reason I coudln't find the standing calf raise.. so I used teh smith machine and put 2 45s under my toes and BOOM.. standing calf raise..I think the trainers got idea's now from me :-P 275 x 10 315 x 6 315 x 6 -SINGLE LEG CALF PRESS...2 X 6-8 110 x 7 110 x 7
AHH nothing beats another great 5am workout!
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Post by RUBICON19 on Aug 11, 2006 20:44:20 GMT -5
Nice job Chan. Hows the diet going? New pics?
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Post by mrky03 on Aug 12, 2006 15:43:47 GMT -5
BOOYA!!!! Thats good lifting chanman!
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Post by chanman83 on Aug 14, 2006 19:58:09 GMT -5
-STIFF ARM PULLDOWN...2 X 16-20 50 x 20 75 x 16 (ooo nice!!!!) -WG SMITH BENT ROW...3 X 7-9 2 plates x 8 2 plates + 10 x 8 2 plates + 10 x 7 -UNDERHAND GRIP PULLDOWN...3 X 10-12 150 x 11 162.5 x 11 163 x10 -HAMMER SINGLE ARM CG SEATED ROW...2 X 13-15 3 plates + 25 x 13 3 plates + 25 x 13 -HYPEREXTENSIONS...1 X 16-20, 1 X 13-15 bw + 10 x 18 bw + 20 x 14 -GOOD MORNINGS...1 X 10-12, 1 X 7-9 80 x 12 90 x 9 -CALF PRESS...1 X 7-9, 1 X 10-12, 1 X 13-15 230 x 9 210 x 12 210 x 12 -SEATED CALF...1 X 16-20, 1 X 21-25 45 + 25 x 18 45 + 25 x 17
15 mins stairmaster (actual stairs, level 5 1 min then up level 10 1 min, etc... SUCKS!!) 35 min high incline walk total 50 mins cardio
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Post by chanman83 on Aug 15, 2006 8:18:12 GMT -5
-SMITH BENCH PRESS TO UPPER PECS...3 X 7-9 225 x 8 235 x 7 235 x 7 tough last reps -INCLINE FLYE...2 X 10-12 55 x 12 65 x 11 -FLAT DB PRESS...3 X 13-15 80 x 15 wtf too damn easy 100 x 13 WOOOO (hah I actually got up and said WOOO kinda loud, scared some members ) 100 x 10 damn.. close -FLAT CABLE FLYE...2 X 16-20 60 x 20 70 x 18 -SIDE CABLE CRUNCH...2 X 16-20 PER SIDE 110 x 12 120 x 20 -CABLE CRUNCH...2 X 13-15 150 x 14 150 x 13 -LYING STRAIGHT LEG RAISE TO 90 DEGREES...2 X 10-12 bw x 12 bw x 12
Cardio: 20 mins stairmaster (what a f'in workout there) 15 mins Elliptical 15 incline treadmill walk
WOOT!!! 5am workouts rule
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Post by hossjob on Aug 15, 2006 8:25:53 GMT -5
You freaking animal! I've got Combo chest today brother. I saw those 110 DB presses. My gym only goes to 100, but I bought those olympic DB bars and I'll load them up to 120 today and will up 6 just to beat your ass! Cuz that's how I roll BROSOFF! hahaha You the man Chan! Keep it up and HOLLA at me.
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