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Post by RUBICON19 on Dec 18, 2006 22:26:31 GMT -5
NIce DEADS!!!! DAMN!  |
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Post by mrky03 on Dec 19, 2006 16:44:21 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! One word.......ANIMAL!!!!!!!! |
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Post by chanman83 on Dec 19, 2006 23:47:34 GMT -5
FLAT DB PRESS...3 X 3-4
110 x 6
120 x 4
120 x 4
-INCLINE BB PRESS...3 X 4-6
225 x 6
245 x 4
245 x 4 (spot 1)
-HAMMER INCLINE PRESS...3 X 4-6
3 plates x 6
3 + 10 x 4
3 + 10 x 4
-WEIGHTED DIPS...3 X 4-6
3 plates + bw x 5
3 plates + bw x 5
3 plates + bw x 5
-WEIGHTED INCLINE SIT-UP...4 X 8-12
25lbs + bw x 11
30lbs + bw x 9
30lbs + bw x 8
30lbs + bw x 8
man I dunno but I feel soooooo much stronger I love it. OH I know why.. P/rr/s + crazy ass determination!
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Post by Hoopie on Dec 19, 2006 23:48:50 GMT -5
Crazy back w/o buddy! way to smash it up!!!!
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Post by mrky03 on Dec 20, 2006 15:38:49 GMT -5
WOW, Andrew! 3 plates on dips!!! #arockon6ha#
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Post by chanman83 on Dec 20, 2006 17:46:47 GMT -5
WOW, Andrew! 3 plates on dips!!! #arockon6ha# Thanks joel.. WASN'T easy!!! but nothing is in this sport we call...bodybuilding! |
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Post by Tim Wescott on Dec 21, 2006 7:01:37 GMT -5
That is impressive to say the least!!
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Post by gti steve on Dec 21, 2006 9:41:52 GMT -5
3 plates on dips is real nice. dont you feel like a gorilla walking around with the plates between your legs??
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Post by chanman83 on Dec 21, 2006 21:46:43 GMT -5
-SQUATS...3 X 3-4
405 x 6
430 x 4
430 x 4 (spot 1)
hell F'in YEAH!!
-NARROW STANCE HACK SQUATS...3 X 4-6
6 plates x 6
6 + 25 x 5
6 + 25 x 5
-SINGLE LEG LEG EXTENSION...2 X 4-6
140 x 5
150 x 4
-SINGLE LEG LEG PRESS...2 X 4-6
245 x 6
265 x 5
*our leg press is busted so I used cybex seated leg press machine for these*
-LYING LEG CURL...3 X 3-4
110 x 4
110 + 1 x 4
110 + 1 x 3
-STIFF LEG DEADLIFT...2 X 4-6
*use 25s for better rom*
4 x 6
5 x 4
-SINGLE LEG LEG CURL...2 X 4-6
50 x 5
60 x 4
I LOOOOOVEEEE LEG DAY!!! I soo kicked the crap out of the weight. side note today I was approached by some guys who said they wanted to shake the hand of a person who kicks the crap out of the weights. they said they saw me do those deads on monday and then to do those squats was sick... I like that... respect is a nice thing. They were some cool guys too so great workout and stuff. RAWK!!!
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Post by RUBICON19 on Dec 21, 2006 21:52:08 GMT -5
You are getting seriously strong bro! |
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Post by chanman83 on Dec 27, 2006 10:45:56 GMT -5
yesterday workout
my gym was closed.. well I THOUGHT it was on xmas day so i did my monday workout today.
STIFF ARM PULLDOWN...2 X 16-20
60 x 20
70 x 18
-RONNIE STYLE CG T-BAR ROW...3 X 13-15
3 plates x 14
3 x 14
3 x 13
HAMMER ROW...2 X 10-12
3 plates x 11
3 x 11
-WG PULLDOWN...3 X 7-9
170 x 8
170 x 8
170 x 7
-HYPERS...1 X 16-20, 1 X 13-15
25 + bw x 20
35 + bw x 14
-FULL DEADLIFT...1 X 10-12, 1 X 7-9
315 x 11
315 x 8
*ok this sooooo kicked my ass. I mean my back was sooo feeling it.. IN A GOOD WAY!
-TOES OUT CALF PRESS...1 X 16-20, 1 X 13-15
3 plates x 18
3 + 25 x 14
-STANDING CALF...1 X 10-12
225 x 11
-SEATED CALF...1 X 10-12, 1 X 7-9
45 + 25 x 11
2 (45s) x 8
YEAH BABY!!!
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Post by Hoopie on Dec 27, 2006 21:59:19 GMT -5
315x11,8...know wonder your back was feeling it! Way to kick in high gear on back day Chan! Whens the diet start up?
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Post by masterschamp on Dec 28, 2006 10:38:29 GMT -5
Andrew,
Great workouts as always,bro. Where is the Potomac Cup being held? I'll be in Pittsburgh the week before for the Master's nationals....it would be great to get to see you on stage, bro.
Keith
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Post by mrky03 on Dec 28, 2006 12:40:01 GMT -5
Looks like Eric's really putting you through the paces! GREAT workouts as usual Andrew!
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Post by chanman83 on Dec 28, 2006 13:38:49 GMT -5
Yesterday's Chest workout
-INCLINE CABLE FLYES...3 X 16-20
50 x 19
50 x 18
50 x 18
*kinda had a minor pain in my left shoulder area.. not cool. Stretched it out *
-INCLINE HAMMER PRESS...3 X 13-15
2 plates x 14
2 + 10 x 13
2 + 10 x 13
-WEIGHTED DIPS...3 X 10-12
2 plates x 11
2 plates x 11
2 + 25 x 10
-FLAT DB PRESS...3 X 7-9
110 x 7
110 x 7
110 x 7 (spot 1)
-HANGING KNEE-HIP RAISE...1 X 16-20, 1 X 13-15
bw x 20
bw + 10db x 14
-WEIGHTED FLOOR CRUNCH...1 X 13-15, 1 X 10-1
10db + bw x 14
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Post by chanman83 on Dec 29, 2006 0:21:07 GMT -5
-LEG PRESS...2 X 16-20 *used leg press machine due to broken leg press*
300 x 16
280 x 20 *oh sheet.. burrrnnnn*
-HACK SQUATS...3 X 13-15
4 plates x 15
4 + 25 x 14
4 + 25 x 13 (oh man tough)
-LEG EXTENSION...3 X 10-12
180 x 12
195 x 10
180 x 11
-SMITH SPLIT SQUAT...2 X 7-9 PER LEG
135 x 8
155 x 7
-SEATED LEG CURL...2 X 16-20
120 x 18
120 x 16
-STIFF LEG DEADLIFT...3 X 13-15
3 (25s) x 13
3 x 13
3 x 10 *hhah ok legs wobbled like a twig*
-SINGLE LEG LEG CURL...1 X 10-12, 1 X 7-9
40 x 12
50 x 8
*oh my legs are feeling great... soo much blood flowing in them during my workout it was sick. I soo near puked after the hacks*
I LOVE LEG DAY!
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Post by Tim Wescott on Dec 29, 2006 8:24:30 GMT -5
Damn good power brother..........your legs must be sore as hell.
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Post by masterschamp on Dec 29, 2006 9:37:04 GMT -5
Chan,
I bet when you're doing legs, bro, the whole gym stops and watches!!! Awesome job, my friend!
Keith
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Post by Intensity on Dec 29, 2006 10:27:45 GMT -5
"used leg press machine due to broken leg press" ... and if you keep torturing all those legs machines like that... very soon you wont have any more machine to train with...  Good job! Mo
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Post by chanman83 on Dec 29, 2006 11:03:08 GMT -5
you guys all F'in rule! haah Keith doesn't help that when I do legs I wear ronnie's "shut up and lift" shirt haahh. All I know is I'm one of few at my gym who do legs as if they were going to fall off the next day... and I LOVE IT! Guy thank you for the support it's great!
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