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Post by mrky03 on Nov 29, 2006 20:11:58 GMT -5
Wow, everything looks solid, Andrew! Sounds like you're really enjoying the process also!
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Post by Hoopie on Nov 30, 2006 0:55:25 GMT -5
Way to attack it hard Andrew! Look out 2007!!!
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Post by chanman83 on Nov 30, 2006 22:20:21 GMT -5
Way to attack it hard Andrew! Look out 2007!!! Thanks bro.. same as you.. watch out for you too
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Post by chanman83 on Nov 30, 2006 22:20:40 GMT -5
-SMITH FRONT SQUATS...3 X 7-9 225 x 9 255 x 8 (ooo SWEET!) 255 x 7 (hell yeah son!) -WALKING LUNGE...2 X 10-12 STEPS PER LEG 135 x 12 155 x 12 (oo woozzyy!!) -LEG PRESS...3 X 13-15 5 plates x 15 (EASY!) 6 x 15 (not bad) 6 + 25 x 13 (oo man this rocked.. tough ones) -SINGLE LEG LEG EXTENSION...2 X 16-20 PER LEG 75 x 20 BURN!!! 75 x 16 BURN X 2!! -SEATED LEG CURL...3 X 7-9 135 x 9 150 x 8 150 x 8 -LYING LEG CURL...2 X 10-12 70 x 12 90 x 10 -STIFF LEG DB DEADLIFT...3 X 13-15 75 x 13 75 x 13 75 x 13 haha hams feel like RUBBA!!!
*man one day Eric going to have me do squats when the TARDS at my gym do squats. While doing my front squats I did one set and sat down to rest to see these two guys do 405 liek it was their job... Only prob was they did the greatest Quarter squats known to man. People wonder why their legs suck and I see one reason right there. I don't say anything because if they are that dumb to not realize how DUMB they look then let them be is my take on it. Another note.. On Troy's Advice I took his plat G with my workouts sipping it and man my workout today kicked ass. I mean I felt pumped and had some GREAT #s as you can see.
OH yeah.. I LOVVVVEEEE LEG DAY!!!
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Post by chanman83 on Dec 5, 2006 13:40:24 GMT -5
Last night's workout!
-SUPERSET: WG BENT ROW/WG PULLDOWN TO UPPER PECS...2 X 8-10 EACH 175 x 9 / 150 x 10 175 x 7 / 140 x 8 -SUPERSET: UNDERHAND GRIP BENT ROW/UNDERHAND GRIP PULLDOWN TO LOWER PECS...2 X 8-10 EACH 155 x 9 / 150 x 8 135 x 8 / 140 x 8 -DROPSET: SINGLE ARM CG HAMMER ROW...1 X 8-10, DROP, 6-8 3 plates x 10 drop 2 plates + 25 x 8 -SUPERSET: HYPEREXTENSION/RACK DEADLIFTS (KNEE HEIGHT)...2 X 12-15 (HYPERS)/8-10 (DEADS) 35 + bw x 15 / 275 x 10 35 + bw x 13 / 275 x 8 (OMG@@@!!!!!!) -CALF PRESS WITH STRETCH PAUSE (HOLD STRETCH FOR 3-COUNT BEFORE PRESSING)...2 X 8-10 4 plates x 10 4 x 8 -SEATED CALF WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONSTANT TENSION PARTIALS UNTIL FRIED)...2 X 8-10 + X-REP 2 x 10 + xreps 2 x 8
HAHA I LOVVVEEE SHOCK WEEK!!!
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Post by RUBICON19 on Dec 5, 2006 14:06:50 GMT -5
Shock week gives you a nice SURGE of adrenalin doesn't it..
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Post by gti steve on Dec 5, 2006 14:19:49 GMT -5
Looks great! Shock week is intense!! reading your journal gets me so pumped for my back day!!!
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Post by Intensity on Dec 5, 2006 20:17:51 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!!!! Impressive, strong man!!! And Andrew, with those sometimes funny, sometimes hardcore and sometimes attitude comments, it's truly a pleasure to read your journal! Stay focused!
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Post by chanman83 on Dec 5, 2006 23:31:01 GMT -5
Thanks everyone for stoppin by. I wanna make my friends here proud.
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Post by chanman83 on Dec 5, 2006 23:31:20 GMT -5
-SMITH INCLINE PRESS WITH NEGATIVE EMPHASIS (LOWER BAR IN 5 SECONDS, PAUSE FOR 1 SECOND ON CHEST, THEN X-PLODE)...2 X 6-8 205 x 8 205 x 6 -SUPERSET: INCLINE FLYE/FLAT DB PRESS...2 X 8-10 EACH 55 x 10 / 90 x 9 50 x 8 / 85 x 7 -DROPSET: DB PULLOVER...2 X 8-10, DROP, 4-6 65 x 10 drop 60 x 6 65 x 10 drop 60 x 6 -TRISET: SUPPORTED STRAIGHT LEG RAISE/SEATED KNEE RAISE/CABLE CRUNCH...2 X 10-12 EACH bw x 12 / bw x 11, bw x 12 bw x 12 / bw x 10, bw x 10
kick ass... shock chest in hardcore 45 mins!!!!
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Post by mrky03 on Dec 6, 2006 18:01:51 GMT -5
Thanks everyone for stoppin by. I wanna make my friends here proud. Hey, we're all proud as heck of you man! ;D
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Post by Vikingjoe93 on Dec 6, 2006 20:30:30 GMT -5
Thanks everyone for stoppin by. I wanna make my friends here proud. What's the next show you plan on doing Andrew? Also what type of weight gains are you hoping for?
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Post by RUBICON19 on Dec 6, 2006 21:28:17 GMT -5
I was most proud of you in the photo woofing down that Ginormous desert ;D
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Post by TNA on Dec 7, 2006 8:03:01 GMT -5
Nice going Andrew! We are very proud of you brother!!!
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Post by chanman83 on Dec 7, 2006 13:18:17 GMT -5
Thanks everyone for stoppin by. I wanna make my friends here proud. What's the next show you plan on doing Andrew? Also what type of weight gains are you hoping for? My next show I'm shooting for is the NGA potomac cup which is local for me at the end of July. I picked this cause I have tons of family who want to come see me now which is cool (add pressure too!) then Im going to prob do a OCB show in DC and then back down to FL to do the same show but in their open div. I won't be doing anymore Novice shows and now all open shows. For weight gains. I'd like to add a good 5lbs of muscle by show time but also to get my ass in full 100% condidtion. I learned alot about my body this year and Eric and I are going to kick it to high gear in 2007. I know already that IF I come in condition I will do plenty of damage. Eric and I believe I'll be my best at around 168 or so.
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Post by chanman83 on Dec 7, 2006 23:17:34 GMT -5
-SMITH SQUATS 1 AND 1/2 REPS (LOWER TO BOTTOM, PRESS 1/2 WAY, LOWER TO BOTTOM, PRESS ALL THE WAY)...2 X 6-8 275 x 8 295 x 6 (bbburrrnnnn) -LEG PRESS WITH ECCENTRIC PAUSE REPS (LOWER 1/2 WAY AND HOLD FOR 2-COUNT. LOWER REMAINDER AND PRESS)...2 X 8-10 7 plates x 9 6 + 25 x 8 -DROPSET: SINGLE LEG EXTENSION...1 X 10-12, DROP, 6-8 50 x 11 drop 45 x 7 (used a diff leg ext machine) -SUPERSET: STIFF LEG DEADLIFT/SEATED LEG CURL...2 X 8-10 EACH *used dbs so i can superset next to leg curls easier* 65 x 10 / 120 x 9 65 x 9 / 120 x 8 -DROPSET: SINGLE LEG LEG CURL...2 X 8-10, DROP, 4-6 40 x 9 / 35 x 5 35 x 8 / 30 x 5
gggrreeeatttttt shockem and sockem leg workout!
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Post by gti steve on Dec 8, 2006 11:10:35 GMT -5
1 AND 1/2 REPS ARE AWESOME! i used to do those on my preacher curls!
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Post by mrky03 on Dec 8, 2006 18:52:27 GMT -5
I can't wait to start using those one and one half reps! I'm gonna do em in my next training cycle!
Awesome training as usual Andrew!
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Post by masterschamp on Dec 9, 2006 10:14:47 GMT -5
Great job with the training, Andrew. What's your diet looking like now....mine is "eat it now, cause it's over on Jan 1!!"
Keith
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Post by chanman83 on Dec 12, 2006 13:57:56 GMT -5
Great job with the training, Andrew. What's your diet looking like now....mine is "eat it now, cause it's over on Jan 1!!" Keith Eric has me still eating good with carbs no higher than 150 on training days. I'm currently 190 and I plan to stay that way. Once jan 1st comes along its back to REAL strict eating again. right now I follow eric plan but I will have a cheat meal here and there.
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