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Post by RUBICON19 on Nov 22, 2006 20:02:31 GMT -5
Nice chest work Chan. Make it GROW
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Post by Tim Wescott on Nov 23, 2006 9:34:42 GMT -5
It`s always great to find someone who can help you in the gym bro........I just started training with someone after years of going at it alone,and it`s a big plus so far.
Stay intense!!
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Post by chanman83 on Nov 23, 2006 11:36:33 GMT -5
HELL YEAH SOn.. who gets their ass up at 6am to workout at 7 and CRUSH POWER LEGS.... ME!!! hahah ROCK ON
-LYING LEG CURL...4 X 4-6 110 x 6 110 + 1 x 5 110 + 2 x 5 130 x 4 -SINGLE LEG LEG CURL...4 X 4-6 50 x 6 60 x 5 60 x 5 60 x 4 -NARROW STANCE HACK SQUATS...4 X 4-6 5 (45s) x 6 6 (45x) x 6 6 + 25 x 5 (ahhh man.. rocking set) 6 + 25 x 4 (oh man.. TOUGH!) -LEG PRESS...4 X 4-6 8 x 7 9 x 6 9 + 25 x 5 9 + 25 x 4 -SMITH SPLIT SQUAT...2 X 4-6 PER LEG 225 x 5 225 x 5
LEGS SCREEAAMMMED UNCLE AHAHAHA... GOD I LOVE LEG DAY!
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Post by mrky03 on Nov 23, 2006 19:32:22 GMT -5
ANIMAL!!! #bowdown3ht#
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Post by chanman83 on Nov 23, 2006 20:10:39 GMT -5
Thanks guys... haha my legs are feeling it. I ddin't even EAT too damn much. i think it's because my body is used to small portions and not HUGE Portions.
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Post by mrky03 on Nov 24, 2006 13:00:31 GMT -5
I know what you mean, Andrew. I about made myself sick yesterday and I have to go eat at my parents house today!
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Post by chanman83 on Nov 25, 2006 14:22:25 GMT -5
I know what you mean, Andrew. I about made myself sick yesterday and I have to go eat at my parents house today! hahah How did that go Joel!
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Post by chanman83 on Nov 25, 2006 14:23:06 GMT -5
It`s always great to find someone who can help you in the gym bro........I just started training with someone after years of going at it alone,and it`s a big plus so far. Stay intense!! Yep we already talk bout how much we are gonna rock it monday. We both do our own thing but same body part and we just go HARD AND HEAVY!
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Post by chanman83 on Nov 25, 2006 14:29:07 GMT -5
yesterday's workout
-STANDING MILITARY PRESS...3 X 4-6 155 x 6 165 x 4 165 x 4 -STANDING CHEAT SIDE LATERAL (USE A LITTLE BODY ENGLISH TO GET DB'S GOING SO YOU CAN GO HEAVY)...3 X 4-6 40 x 5 (kinda ok went down for better feel) 35 x 6 (better) 40 x 4 (better feel this time around) -STANDING BENT LATERAL...2 X 4-6 30 x 7 35 x 6 -CG BB UPRIGHT ROW...2 X 6-8 95 x 8 95 x 8 -SMITH SHRUG...3 X 6-8 315 x 8 365 x 7 365 x 7 -SEATED CALF...3 X 6-8 3 plates x 8 3 + 25 x 7 3 + 25 x 7 -SINGLE LEG CALF PRESS...2 X 6-8 3 plates x 7 3 plates x 7
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Post by RUBICON19 on Nov 25, 2006 14:34:26 GMT -5
Nice standing Mil's
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Post by chanman83 on Nov 25, 2006 14:39:01 GMT -5
Power Arms
-STANDING ALTERNATING DB CURLS...2 X 4-6 45 x 6 50 x 6 (minor cheat for last rep) -STANDING BB CURL...2 X 4-6 85 x 6 95 x 5 Niceeeee -SINGLE ARM DB 90 DEGREE PREACHER CURL...2 X 4-6 35 x 5 35 x 5 -WEIGHTED TRICEPS DIPS...3 X 4-6 2 (45s) x 6 2 + 25 x 5 2 + 25 x 5 (man those two sets ROCKED!) -INCLINE 2 ARMS OVERHEAD SINGLE DB EXT...2 X 4-6 90 x 6 (eeasy) 100 x 6 (YEAH!!!) -LYING SLIGHT DECLINE EZ BAR EXT...2 X 4-6 45 + 10 x 4 (not the best or reps) 45 x 6 (better set!) -WEIGHTED INCLINE SITUP...5 X 8-10 45 + bw x 10 45 + bw x 10 45 + bw x 9 45 + bw x 9 45 + bw x 9
Sweet workout!!! ROCKIN!!!
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Post by masterschamp on Nov 26, 2006 7:05:37 GMT -5
Andrew,.....I can't wait to see the 2007 version of you....gonna be a freak show,bro!
Keith
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Post by chanman83 on Nov 28, 2006 11:05:49 GMT -5
Andrew,.....I can't wait to see the 2007 version of you....gonna be a freak show,bro! Keith Thank you Keith.. I'm soo determined its' not funny. I can't wait to see your 2007 version too!
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Post by chanman83 on Nov 28, 2006 11:06:17 GMT -5
Monday's food Intake
8am Plat G shake 10am Jimmy Dean Breakfast Bowl (I was in rush and needed something quick to eat before work) Multigrain bagel fat free Cream cheese 8 Pieces of Twizzlers 12:30pm 8 oz chicken breast 2/3 cup of brown rice 4:10pm 8 oz chicken breast 2/3 cup rice 5:30pm Pre workout with PRIMED 8:00pm Post workout shake with Regeneration X 9:00pm 9 oz round eye steak 1.5 cup of broccoli 11:30pm Protein Shake
Totals for day: Cal : 2914.5 Fats (good and bad) : 67g Carbs : 260 (oooppss....eric gonna kick my ass for that one) Pro : 244g Fiber: 13.5
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Post by chanman83 on Nov 28, 2006 11:06:59 GMT -5
Monday's Workout
-CG T-BAR ROW (RONNIE STYLE...45 LB BAR, PLATES ON ONE END, CG HANDLE)...3 X 7-9 3 plates + 25 x 8 3 plates + 25 x 8 (tough last rep) 3 plates + 35 x 7 (oooo that was heavy :-P) -SMITH WG BENT ROW (ABOUT AN INCH WIDER THAN SHOULDER WIDTH)...3 X 10-12 155 x 12 175 x 9 165 x 10 (nice tough last rep) -UNDERHAND GRIP PULLDOWN...2 X 13-15 180 x 13 (oooo nicceee) 170 x 13 -SINGLE ARM SEATED CABLE ROW...2 X 16-20 80 x 15 60 x 16 (tough) -HYPEREXTENSION...1 X 16-20, 1 X 13-15 35 + bw x 20 45 + bw x 20 -FULL DEADLIFT...1 X 10-12, 1 X 7-9 315 x 12 365 x 8 HAHAH all those pretty boys at my gym was dumbfounded at what the hell exercise I was doing haha I LOVED IT!!! I LOVE DEADLIFTS!!! -STANDING CALF...2 X 7-9 315 x 8 335 x 8 -SEATED CALF...1 X 10-12, 1 X 13-15, 1 X 16-20 2 x 11 1 + 35 x 15 1 + 25 x 20 (buurrn!!)
OH HELL YEAH THATS A WORKOUT!!!
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Post by mrky03 on Nov 28, 2006 19:48:09 GMT -5
Yeah, I love it when somebody comes up to me while I'm deadlifting and asks what muscle does that work! lol
You're an animal, Andrew!
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Post by RUBICON19 on Nov 28, 2006 20:52:57 GMT -5
Should have told him to step in and find out for himself, what muscle it works!! ;D
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Post by Tim Wescott on Nov 28, 2006 21:19:14 GMT -5
Great workout dude!!
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Post by chanman83 on Nov 29, 2006 11:29:31 GMT -5
-INCLINE DB PRESS...3 X 7-9 100 x 9 110 x 8 110 x 8 (spot 1) -SMITH BENCH PRESS TO UPPER PECS...3 X 10-12 225 x 9 215 x 10 205 x 10 (bbbarrelly... toughh!!!!) -FLAT DB FLYE...3 X 13-15 50 x 15 60 x 13 55 x 14 -CABLE CROSSOVER...3 X 16-20 50 x 18 55 x 17 50 x 16 (omg.. what a burn!) -SUPPORTED KNEE-HIP RAISE...1 X 16-20, 1 X 13-15 bw + 12.5 x 20 bw + 20 x 14 -CABLE CRUNCH...1 X 13-15, 1 X 10-12 140 x 15 155 x 12
YEAH SON!! I worked out at night and got o see all the pretty boys doing their curls, benches, etc. When I rocked 110 I saw some looking at me like yeah right bs.. then when I rocked it for good form and for 8s and 9s.. they shut up real quick haah.. I LOVE IT!! 2007 BABBBEEE!!!!
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Post by chanman83 on Nov 29, 2006 11:54:22 GMT -5
Yesterday's meals
*the numbers are off a bit and I don't know the cal for my post workout shake and also for no shotgun and plat g. When I figure that out the #s will be readjusted
8:30am 4oz chicken breast 4oz chicken (I cooked this the night before) plat G 12pm 8oz chicken cooked 2/3 cup of brown rice 1 diet coke 1pm Light air popped kettle Corn pop corn 4pm 8 oz chicken 1 diet coke 5:30pm NO Shotgun 7:45pm Post workout shake with Regneration X mixed in 8:30pm 8 oz chicken with 1 cup of broccoli 11pm Protein shake
Total for day: Cal : 2154.5 Carbs: 120 Pro: 312 Fat: 57
Supp taken for day: Animal pak with meal 1 bodyfx cell matrix with meal 4 and last meal dream tone
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