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Post by Tim Wescott on Apr 25, 2007 12:33:06 GMT -5
Keep it up Andrew............nice training!! #arockon6ha#
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Post by Intensity on Apr 26, 2007 9:59:38 GMT -5
Shoulder feels soo much better.. I'd say.. 85% Good news Andrew!!!! And my shoulder feels the same buddy! Keep going!
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Post by chanman83 on Apr 26, 2007 22:44:47 GMT -5
-NARROW STANCE HACK SQUAT...3 X 7-9 5 plates x 9 5 + 25 x 8 5 + 25 x 8 (tough) -WALKING LUNGE...1 X 16-20 STEPS PER LEG 50 db in hands x 20 (hello... wobby wobby) -LEG EXTENSION...3 X 13-15 180 x 15 210 x 14 215 x 13 (woah!) -LEG PRESS...3 X 10-12 8 x 12 9 x 11 9 x 11 -STIFF LEG DEADLIFT...2 X 7-9 4 (25s) x 8 4 + 10 x 7 -SEATED LEG CURL...2 X 16-20 70 x 20 70 + 1 x 17 -LYING LEG CURL...2 X 13-15 150 x 15 150 x 13 -ADDUCTION MACHINE...2 X 10-12 180 x 11 180 x 11
Cardio: 35 mins treadmill incline 7 @ 3.8 mph.. Ok THIS WAS HARD!!!! why.. RIGHT AFTER LEG DAY haha i'm crazy.
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Post by RUBICON19 on Apr 27, 2007 6:19:09 GMT -5
Tuff Sled'n!!
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Post by blade on Apr 27, 2007 16:37:01 GMT -5
Andy you rock!
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Post by mrky03 on Apr 27, 2007 17:54:42 GMT -5
You tear up legs like no body's business Andrew!
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Post by beckie on Apr 28, 2007 0:15:42 GMT -5
Awesome leg workout! No wonder you got big wheels
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Post by Tim Wescott on Apr 30, 2007 16:15:09 GMT -5
He`s got legs,and he knows how to use `em!!
Nice bro!!
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Post by RUBICON19 on Apr 30, 2007 21:02:22 GMT -5
He`s got legs,and he knows how to use `em!! Nice bro!! ZZ TOP! #arockon6ha#
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Post by chanman83 on Apr 30, 2007 23:38:26 GMT -5
Shock back... omg.. this so ruled
-SUPERSET: UNDERHAND GRIP PULLDOWN/WG BB BENT ROW...1 X 10-12 EACH 2 (45s) + 35 x 11 / 205 x 11
-DROPSET: UNDERHAND GRIP PULLDOWN...1 X 8-10, DROP, 4-6 2 (45) + 35 x 10 drop 2 (45) + 10 x 5
-DROPSET: WG BB BENT ROW...1 X 8-10, DROP, 4-6 205 x 9 drop 185 x 5
-SUPERSET: CG SEATED HAMMER ROW/STIFF ARM PULLDOWN...1 X 10-12 EACH 3 plates each side x 12 / 60 x 10
-DROPSET: CG SEATED HAMMER ROW...1 X 8-10, DROP, 4-6 3 + 10 x 10 drop 3 x 5
-DROPSET: STIFF ARM PULLDOWN...1 X 8-10, DROP, 4-6 60 x 9 / 50 x 5
-SUPERSET: HYPEREXTENSION/GOOD MORNING...1 X 12-15 EACH bw + 35 x 14 / 65 x 15
-DROPSET: WEIGHTED HYPEREXTENSION...1 X 10-12, DROP, MAX REPS 35 x 11 drop max reps
-SUPERSET: STANDING CALF/SEATED CALF...1 X 10-12 EACH 275 x 12 / 45 + 25 x 11
-DROPSET: STANDING CALF...1 X 8-10, DROP, 4-6 275 x 10 drop 225 x 6
-SEATED CALF...1 X 8-10, DROP, 4-6 45 + 25 x 9 drop 45 x 6
Cardio: 45 mins ellptical
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Post by Tim Wescott on May 1, 2007 4:38:03 GMT -5
#arockon6ha#
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Post by masterschamp on May 1, 2007 9:02:49 GMT -5
Great job, Andrew....Coach can come up with some real ball busters, can't he!!??
Keith
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Post by gti steve on May 1, 2007 9:25:23 GMT -5
Awesome workout Andrew! reading it makes me look VERY much forward to my SHOCK BACK workout tonight!!!
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Post by chanman83 on May 1, 2007 11:06:13 GMT -5
Great job, Andrew....Coach can come up with some real ball busters, can't he!!?? Keith AHAH yeah and when I saw it.. the only thing I could think of.. was.. I'm going to rock the gym like no one's business!
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Post by RUBICON19 on May 1, 2007 20:54:44 GMT -5
That looks FUN
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Post by chanman83 on May 2, 2007 9:50:27 GMT -5
Shock Chest!
-SUPERSET: FLAT DB PRESS/SMITH INCLINE PRESS...1 X 8-10 EACH 95 x 10 / 185 x 10
-DROPSET: FLAT DB PRESS...1 X 8-10, DROP, 4-6 95 x 9 drop 85 x 5
-DROPSET: SMITH INCLINE PRESS...1 X 8-10, DROP, 4-6 185 x 9 drop 155 x 5
-SUPERSET: WEIGHTED DIPS/INCLINE FLYE...1 X 8-10 EACH bw + 35 x 10 / 55 x 10
-DROPSET: WEIGHTED DIPS...1 X 8-10, DROP, 4-6 45 + bw x 9 drop 35 x 5
-DROPSET: INCLINE FLYE...1 X 8-10, DROP, 4-6 60 x 9 drop 50 x 5
-SUPERSET: CABLE CRUNCH/WEIGHTED SUPPORTED KNEE-HIP RAISE...1 X 10-12 EACH 150 x 11 / 15 + bw x 11
-DROPSET: CABLE CRUNCH...1 X 10-12, DROP, 6-8 150 x 11 drop 120 x 8
-DROPSET: WEIGHTED SUPPORTED KNEE-HIP RAISE...1 X 10-12, DROP, 6-8 20 + bw x 11 drop 17.5 + bw x 7
Cardio: 45 min of hell on ellptical
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Post by Hoopie on May 2, 2007 22:57:10 GMT -5
Shock Chest! -SUPERSET: FLAT DB PRESS/SMITH INCLINE PRESS...1 X 8-10 EACH 95 x 10 / 185 x 10 -DROPSET: FLAT DB PRESS...1 X 8-10, DROP, 4-6 95 x 9 drop 85 x 5 -DROPSET: SMITH INCLINE PRESS...1 X 8-10, DROP, 4-6 185 x 9 drop 155 x 5 -SUPERSET: WEIGHTED DIPS/INCLINE FLYE...1 X 8-10 EACH bw + 35 x 10 / 55 x 10 -DROPSET: WEIGHTED DIPS...1 X 8-10, DROP, 4-6 45 + bw x 9 drop 35 x 5 -DROPSET: INCLINE FLYE...1 X 8-10, DROP, 4-6 60 x 9 drop 50 x 5 -SUPERSET: CABLE CRUNCH/WEIGHTED SUPPORTED KNEE-HIP RAISE...1 X 10-12 EACH 150 x 11 / 15 + bw x 11 -DROPSET: CABLE CRUNCH...1 X 10-12, DROP, 6-8 150 x 11 drop 120 x 8 -DROPSET: WEIGHTED SUPPORTED KNEE-HIP RAISE...1 X 10-12, DROP, 6-8 20 + bw x 11 drop 17.5 + bw x 7 Cardio: 45 min of hell on ellptical Oh hell yeah now thats a shock!! Looking good Brotha looking good!!!!
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Post by mrky03 on May 3, 2007 19:58:18 GMT -5
Great workout as usual Andrew! Totally intense man! Keep it up!
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Post by chanman83 on May 3, 2007 22:09:26 GMT -5
Shock em legs!!!
-SUPERSET: LEG EXTENSION/NARROW STANCE SQUATS...1 X 8-10 EACH 185 x 10 / 275 x 10 -DROPSET: LEG EXTENSION...1 X 8-10, DROP, 4-6 215 x 9 drop 195 x 5 -DROPSET: NARROW STANCE SQUATS...1 X 8-10, DROP, 4-6 315 x 9 drop 275 x 5 -SUPERSET: WIDE STANCE LEG PRESS/LEG EXTENSION...1 X 8-10 EACH 8 plates x 10 / 225 x 9 -DROPSET: WIDE STANCE LEG PRESS...1 X 8-10, DROP, 4-6 8 x 9 drop 7 x 6 -DROPSET: LEG EXTENSION...1 X 8-10, DROP, 4-6 225 x 9 drop 210 x 5 -SUPERSET: SEATED LEG CURL/STIFF LEG DEADLIFT...2 X 8-10 EACH 150 x 10 / 4 (25s) x 9 150 x 9 / 4 x 8 -DROPSET: SEATED LEG CURL...1 X 8-10, DROP, 4-6 160 x 9 drop 150 x 4 -DROPSET: Stiff Leg Deadlifts...1 X 8-10, DROP, 4-6 4 (25s) x 9 drop 3 x 5
Andrew to trashcan... did you see what Eric just sent you? You and me are going to be best FRIENDS!!!
HELLO!
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Post by RUBICON19 on May 4, 2007 6:20:33 GMT -5
#picspicspicsml7#
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