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Post by chanman83 on Jan 16, 2007 11:14:05 GMT -5
Show is July 28th. Started dieting this past sat so that gives me 28 solid weeks to take my time and diet down and come totally 100% shape!
*yesterday's workout*
yeah baby.. i'm back!!! After a week off. Its GAME TIME!
-PARTIAL DEADLIFT (MID-SHIN HEIGHT)...4 X 4-6
405 x 6
425 x 4
425 x 3
415 x 4
-WG BB BENT ROW...3 X 4-6
205 x 6
225 x 5
225 x 4
-CG T-BAR ROW (DO RONNIE STYLE IF YOU DON'T HAVE ONE)...3 X 4-6
*did it ronnie style.. LIGHTWEIGHT*
4 plates x 5
4 + 10 x 4
4 + 10 x 4
-UNDERHAND GRIP PULLDOWN...3 X 4-6
200 x 5
210 x 4
210 x 4
-SINGLE ARM SEATED CG HAMMER ROW...3 X 4-6
4 plates x 6
5 plates x 4
5 plates x 4
-STANDING CALF...4 X 6-8
*used smith machine and 25s under my toes*
225 x 8
225 x 7
225 x 7
225 x 7
OH yeah!!
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Post by masterschamp on Jan 16, 2007 13:53:46 GMT -5
Tear it up my young friend...tear it up!!!
Keith
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Post by beckie on Jan 16, 2007 15:23:12 GMT -5
Great w/o Andrew! Those are some mean weights you are pushing  |
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Post by chanman83 on Jan 16, 2007 16:33:49 GMT -5
Thanks Keith and Beckie! just an FYI I'm 198 this time around dieting.. ahah better than teh 220 i was last year at this time
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Post by GerryT on Jan 16, 2007 16:37:47 GMT -5
Sounds like a great start training and diet wise, Andrew. Good luck with everything!
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Post by mrky03 on Jan 16, 2007 19:58:47 GMT -5
Andrew, you will reach your all time best shape this year. No doubt about it!!
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Post by chanman83 on Jan 17, 2007 11:16:09 GMT -5
-BENCH PRESS...3 X 4-6
225 x 6
245 x 5
255 x 4
-SMITH PARTIAL INCLINE PRESS (SET SAFETIES SO THAT YOU CAN ONLY DO TOP 2/3 OF MOVEMENT. STOP COMPLETELY ON THE SAFETIES BEFORE PRESSING. FOCUS ON REALLY USING THOSE PECS BEFORE YOU EVEN START THE LIFT)...3 X 4-6
225 x 5
225 x 4
225 x 4
-INCLINE FLYE...3 X 4-6
70 x 5
75 x 4
75 x 4
-WEIGHTED DIPS...3 X 4-6
2 plates + bw x 6
2 + 25 x 5
2 + 25 x 4
-STANDING EZ BAR CURL...3 X 4-6
*used preloaded bars*
85 x 6
95 x 5
105 x 4
-STANDING ALTERNATING DB CURL...2 X 4-6
50 x 5
50 x 5
-SINGLE ARM DB 90 DEGREE PREACHER CURL...2 X 4-6
40 x 4
40 x 4
hellyeah
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Post by chanman83 on Jan 19, 2007 0:05:01 GMT -5
-SQUATS...4 X 4-6
365 x 6
405 x 4
405 x 4
405 x 3
-LEG PRESS...4 X 4-6
8 plates x 6 (easy)
9 x 6
9 x 6
9x 6
(our damn leg press machine has only enough space for 9 plates booo)
-LEG EXTENSION...2 X 4-6
205 x 5
215 x 4
-SMITH SPLIT SQUAT...2 X 4-6
205 x 5
205 x 4
-LYING LEG CURL...3 X 4-6
110 x 6
110 + 1 x 5
110 + 1 x 4
-SEATED LEG CURL...3 X 4-6
180 x 5
195 x 4
195 x 4
-STIFF DEADLIFT...2 X 4-6
4 (25s) x 6
5 (25s) x 4 (tough)
ITS DUCK WALKIN ALL WEEKEND!
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Post by Hoopie on Jan 19, 2007 9:50:46 GMT -5
Time to tear it up and take NO prisoners Andrew! Lets kick some ASS buddy. You're off to a GREAT start now lets keep it going...
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Post by mrky03 on Jan 19, 2007 20:10:04 GMT -5
ANIMAL! #arockon6ha#
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Post by beckie on Jan 19, 2007 23:26:30 GMT -5
I see you do chest and biceps together too-I find my tris don't get so burnt out as when I do chest-tris together... Awesome leg w/o-man you shift some weight! |
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Post by RUBICON19 on Jan 20, 2007 0:11:45 GMT -5
July 28th uh? Me too!!! Lets ROCK! #arockon6ha#
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Post by Tim Wescott on Jan 20, 2007 9:49:11 GMT -5
28 weeks to blinding definition bro.........stay focused and keep the intensity going!
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Post by masterschamp on Jan 20, 2007 20:02:39 GMT -5
With this kid's drive and determination..he's got a real future in this sport!
Keith
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Post by Intensity on Jan 22, 2007 11:13:49 GMT -5
28 weeks to blinding definition bro.........stay focused and keep the intensity going! 28 weeks... that's what we call the hard way.... and it's the only way!!!! SHREDDED!!! |
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Post by mrbeefy on Jan 22, 2007 11:46:16 GMT -5
Blow them away!!!!!
Looking good Bro!!!
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Post by chanman83 on Jan 23, 2007 16:05:01 GMT -5
-SMITH WG BENT ROW...3 X 7-9
205 x 9
225 x 7
225 x 7
-UNDERHAND GRIP PULLDOWN...3 X 10-12
170 x 12
180 x 10
180 x 10
-CG SEATED CABLE ROW...3 X 13-15
160 x 15
170 x 14
170 x 13
-WIDE PARALLEL GRIP PULLDOWN BEHIND NECK...3 X 16-20
110 x 18
120 x 16
120 x 16
-GOOD MORNING...1 X 10-12, 1 X 7-9
95 x 11
115 x 8
-HYPEREXTENSION...1 X 16-20, 1 X 13-15
bw + 25 x 20
bw + 45 x 15 (BURRRN!)
-CALF PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9
3 plates x 15
4 x 11
5 x 7
-SEATED CALF...1 X 16-20, 1 X 13-15
45 + 25 x 20
2 (45) x 14
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Post by chanman83 on Jan 23, 2007 16:05:47 GMT -5
Thank you tim, keith, Mo, and mr. Beefy. I can't wait to step back on stage and win it for myself and everyone.. you guys are define family within iron. I love it and very happy to be here!
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Post by Tim Wescott on Jan 23, 2007 16:12:32 GMT -5
Glad you`re here brother,and great back workout!!
Stay intense !!!!
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Post by mrky03 on Jan 23, 2007 19:46:27 GMT -5
You are an inspiration to all of us, Andrew!
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