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Post by chanman83 on Dec 12, 2006 13:58:40 GMT -5
-WEIGHTED WG PULLUP...3 X 4-6 25 + bw x 5 25 + bw x 5 25 + bw x 4 -ROPE SEATED CABLE ROW (PULL BACK AND SQUEEZE)...1 X 13-15, 1 X 10-12, 1 X 7-9 140 x 15 150 x 11 160 x 8 9 (tough) -SUPERSET: STIFF ARM PULLDOWN/BENT 2 DUMBELL ROW (TURN PALMS SO THEY ARE IN BETWEEN FACING FORWARD AND FACING YOUR SIDES...LIKE A COMBO OF UNDERHAND AND CLOSE GRIP)...2 X 8-10 EACH 50 x 10 / 75s x 9 60 x 8 / 75x x 8 -FULL DEADLIFT...2 X 4-6 405 x 3 (no belt) 405 x 4 (with belt) *I love showing those pretty boys at the gym what a "DEADLIFT" is. I love em! -WEIGHTED HYPEREXTENSION...1 X 10-12, 1 X 7-9 (DROPSET ON LAST SET: 7-9, DROP WEIGHT, MAX REPS) 45 + bw x 11 35 x bw x 9 drop to bw x failure -SEATED CALF...1 X 13-15, 1 X 10-12, 1 X 7-9 45 + 25 x 15 45 + 35 x 11 2 45s x 8 -STANDING CALF WITH STRETCH PAUSE (HOLD STRETCH FOR 4-COUNT BEFORE PRESSING)...1 X 8-10 *used smith machine for this* 225 x 9
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Post by mrky03 on Dec 12, 2006 17:54:31 GMT -5
Impressive Andrew! Looks like you are training with a lot of purpose in mind!
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Post by Tim Wescott on Dec 12, 2006 17:59:21 GMT -5
Good sh*t brother!! #arockon6ha#
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Post by RUBICON19 on Dec 12, 2006 19:40:34 GMT -5
Nice work
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Post by Intensity on Dec 12, 2006 21:36:34 GMT -5
Great deadlifts Andrew... i mean, great everything, but... great deadlifts ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by chanman83 on Dec 13, 2006 10:25:16 GMT -5
*yesterday's workout* -BENCH PRESS...4 X 4-6 245 x 6 (easy!) 275 x 5 285 x 4 275 x 4 *I've never been a big bench person. I just take it nice and easy and rock it at the top* -SUPERSET: INCLINE FLYE/INCLINE SMITH PRESS...2 X 8-10 EACH 55 x 10 / 185 x 10 65 x 10 / 205 x 4....185 x 4 -CABLE CROSSOVER...1 X 16-20, 1 X 13-15, 1 X 10-12, 1 X 7-9 50 x 20 60 x 14 70 x 11 70 x 8 -CABLE CRUNCH...1 X 13-15, 1 X 10-12, 1 X 7-9 150 x 15 150 x 11 150 x 8 *at my new gym they only have latpulldowns that I can attach a rope goes up to only 150... boo so i shortened my rest time to make up for it* -SUPERSET: HANGING STRAIGHT LEG RAISE/LYING KNEE-HIP RAISE...1 X 10-12 EACH bw x 12 / bw x 10
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Post by Tim Wescott on Dec 13, 2006 12:11:12 GMT -5
Brutal workout brother!!
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Post by hossjob on Dec 13, 2006 12:52:30 GMT -5
ROCKING IT! I see! Great work Andrew. Those workouts look KILLER! I love it.
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Post by mrky03 on Dec 13, 2006 16:17:30 GMT -5
You're HULKING it out Andrew!
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Post by Hoopie on Dec 14, 2006 0:27:37 GMT -5
kicking ass with a purpose! i like it man keep up that intensity bro!
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Post by RUBICON19 on Dec 14, 2006 8:14:34 GMT -5
Hows the diet been?
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Post by chanman83 on Dec 14, 2006 23:21:50 GMT -5
pretty solid. I have cheeated here and there but nothign too major. Training days 150g carbs and non 90. AT 191 right now and planning on staying there.
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Post by chanman83 on Dec 14, 2006 23:22:16 GMT -5
IIIII LLLOOOVVVEEE LEGGGSS! -NARROW STANCE HACK SQUATS...3 X 4-6 6 plates x 6 6 plates + 25 x 5 6 plates + 25 x 5 -WALKING LUNGE...1 X 13-15, 1 X 10-12, 1 X 7-9 STEPS PER LEG *ronnie coleman style* 95 x 15 135 x 11 155 x 9 (can we say wobble wobble) -SUPERSET: LEG PRESS/LEG EXTENSION...2 X 8-10 EACH 8 plates x 10 / 180 x 10 8 plates x 9 / 190 x 9 *umm yeah where's that trashcan!) -LYING LEG CURL...3 X 4-6 110 x 5 110 x 5 110 + 1 x 4 -STIFF LEG DEADLIFT (ELEVATE BALLS OF FEET ON 10 LB PLATES)...1 X 13-15, 1 X 10-12, 1 X 7-9 *used 25s for better ROM* 2 x 15 3 x 11 4 x 7 *tough* -DROPSET: SINGLE LEG CURL...1 X 8-10, DROP, 4-6 40 x 9 35 x 5 Today was a great day to bust out my homage to ronnie coleman and wear his shut up and squat shirts and its a damn kick ass shirt!!! ![](http://www.shutupandsquat.com/images/stories/frontpic.JPG)
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Post by RUBICON19 on Dec 15, 2006 7:13:42 GMT -5
pretty solid. I have cheeated here and there but nothign too major. Training days 150g carbs and non 90. AT 191 right now and planning on staying there. TIGHT
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Post by chanman83 on Dec 15, 2006 7:58:59 GMT -5
pretty solid. I have cheeated here and there but nothign too major. Training days 150g carbs and non 90. AT 191 right now and planning on staying there. TIGHT WITH some OREOS here and there #secretsmiley8co#
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Post by mrky03 on Dec 15, 2006 19:13:43 GMT -5
Damn, Andrew! You are a leg training MONSTER!!!!!!!
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Post by chanman83 on Dec 15, 2006 19:23:29 GMT -5
-SEATED DB PRESS...3 X 4-6 85 x 6 110 x 5 (spot 1) 110 x 5 (spot 1) HOLY SHEEET!! 110!! new PR!!!! def new PR!! I was soo pumped after those sets! -REVERSE REAR DELT FLYE MACHINE...1 X 13-15, 1 X 10-12, 1 X 7-9 120 x 15 140 x 10 140 x 7 -DROPSET: SINGLE ARM CABLE SIDE LATERAL...1 X 10-12, DROP, 6-8 30 x 11 drop 25 x 6 -CG BB UPRIGHT ROW...1 X 10-12, 1 X 7-9, 1 X 4-6 70 x 12 90 x 11 110 x 6 SUPERSET: SMITH BEHIND BACK SHRUG/SMITH FRONT SHRUG...1 X 10-12 EACH -CALF PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 4 plates x 14 5 x 12 6 x 9 -SEATED CALF WITH PAUSED CONTRACTIONS (HOLD TOP POSITION FOR 3-COUNT BEFORE LOWERING)...1 X 8-10 45 + 25 x 10
oh man i was sooo into my delts workout!!!!
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Post by RUBICON19 on Dec 15, 2006 20:42:39 GMT -5
WITH some OREOS here and there #secretsmiley8co# Well thats a given!! I am done with my Oreo's now. I had Oreo pie and Oreo ice cream and a couple winter Orea's at Mo's house and that is it. Time to start dropping a few things
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Post by Tim Wescott on Dec 16, 2006 9:32:23 GMT -5
Congrats on the DB Presses Andrew............impressive weight for sure!!
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Post by chanman83 on Dec 18, 2006 22:21:46 GMT -5
ok, when I saw this workout. I had to tell Eric how much I loved him for it. reason.. HERE
-FULL DEADLIFT...4 X 3-4 405 x 5 425 x 3 430 x 3 430 x 3 -WEIGHTED WG PULLUP...3 X 4-6 25db in leg x 5 30 db in leg x 5 35 db in leg x 4 -CG RONNIE STYLE T-BAR ROW...3 X 4-6 4 plates x 5 4 + 25 x 4 4 + 25 x 4 -UNDERHAND GRIP PULLDOWN...2 X 4-6 210 x 5 220 x 4 -SINGLE ARM SEATED CG HAMMER ROW...2 X 4-6 5 plates x 5 5 plates x 4 -SEATED CALF...3 X 6-8 2 plates x 8 2 plates x 7 2 plates x 7 -SINGLE LEGGED CALF PRESS...2 X 6-8 3 plates x 7 3 plates x 6
OH... WHAT A KILLLER WORKOUT!!! I lOVE IT.. watchout everyone in 07!
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