|
Post by Tim Wescott on May 4, 2007 7:11:15 GMT -5
Great leg day bro,you are one helluva` leg training mofo!! #arockon6ha#
|
|
|
Post by Intensity on May 4, 2007 12:45:54 GMT -5
What have you said Randy? Oooh I see... #picspicspicsml7# #picspicspicsml7# #picspicspicsml7#
|
|
|
Post by chanman83 on May 4, 2007 13:44:10 GMT -5
HAHA I'll try and get some this sunday guys.. promise!
|
|
|
Post by chanman83 on May 8, 2007 12:26:09 GMT -5
-SMITH WG BENT ROW...4 X 4-6 225 x 6 255 x 5 275 x 4 275 x 4 -CG PULLDOWN...1 X 16-20, 1 X 13-15 150 x 20 170 x 14 -UNDERHAND GRIP SEATED CABLE ROW...1 X 10-12, 1 X 7-9 150 x 11 170 x 7 -DROPSET: STIFF ARM PULLDOWN...1 X 10-12, DROP, 6-8 60 x 12 drop 50 x 8 -RACK DEADLIFT FROM JUST BELOW KNEES...1 X 10-12, 1 X 7-9, 1 X 4-6 315 x 12 365 x 8 405 x 4 -DROPSET: WEIGHTED HYPEREXTENSION...1 X 10-12, DROP WT, MAX REPS 45 + bw x 12 drop bw x ALOT! -STANDING CALF...1 X 10-12, 1 X 7-9, 1 X 4-6 400 x 12 440 x 7 480 x 5 -DROPSET: SEATED CALF...1 X 12-15, DROP, 8-10 2 (45s) + 2 (25s) x 14 drop 2 (45s) + 25 x 9
HELLO!!
Cardio: 45 mins of hell elliptical machine
|
|
|
Post by RUBICON19 on May 8, 2007 15:08:36 GMT -5
BRUTAL!!
|
|
|
Post by mrky03 on May 8, 2007 19:02:10 GMT -5
I'll say! Andrew, does Eric have you doing alot of "hybrid" workouts these days?
|
|
|
Post by masterschamp on May 9, 2007 9:48:44 GMT -5
Andrew, Showed those "Mureland"(?) boys how to train...........I think I had them totally confused, as in WTF??? Only thing that would have made it even better would have been if you could have made it over to train with me....." OMG...there's TWO of them!!" Can't wait to meet you at the NGA in November....are you gonna be at the Master's Nats in Pittsburgh?
Keith
|
|
|
Post by chanman83 on May 9, 2007 11:18:22 GMT -5
Andrew, Showed those "Mureland"(?) boys how to train...........I think I had them totally confused, as in WTF??? Only thing that would have made it even better would have been if you could have made it over to train with me....." OMG...there's TWO of them!!" Can't wait to meet you at the NGA in November....are you gonna be at the Master's Nats in Pittsburgh? Keith hahah the MURLAND peeps don't know how WE do it haha. AWW man its July 19 and 20th, I have some family coming in from teh homeland and I gotta take them around DC. I don't know how much I will be because I'll be SOOO low carbed they would prob HATE ME. Alas no, but def nov!
|
|
|
Post by chanman83 on May 9, 2007 11:22:46 GMT -5
I'll say! Andrew, does Eric have you doing alot of "hybrid" workouts these days? Yes he does. So far this week he's mixed in all three elements of his progam into my workouts. I love em!
|
|
|
Post by chanman83 on May 9, 2007 11:38:17 GMT -5
-FLAT DB PRESS...4 X 4-6 110 x 6 130 x 4 (help just a bit at the end) 130 x 4 same as above 120 x 6 same as above -CABLE INCLINE FLYE...1 X 16-20, 1 X 13-15 50 x 20 60 x 14 -SMITH INCLINE PRESS...1 X 10-12, 1 X 7-9 205 x 11 215 x 7 -DROPSET: HAMMER INCLINE PRESS...1 X 8-10, DROP, 4-6 2 (45s) x 9 drop 1 +35 x 5 -WEIGHTED INCLINE SIT-UP...1 X 16-20, 1 X 13-15, 1 X 10-12 10lbs med ball thrown at me x 20 15 x 14 20 x 10 -SUPERSET: SUPPORTED STRAIGHT LEG RAISE/LYING KNEE-HIP RAISE...1 X 12-15 EACH bw x 13 / bw x 12
Cardio: 45 mins treadmill incline walk
|
|
|
Post by mrky03 on May 9, 2007 14:18:46 GMT -5
I'll say! Andrew, does Eric have you doing alot of "hybrid" workouts these days? Yes he does. So far this week he's mixed in all three elements of his progam into my workouts. I love em! I like it too. I did it the last week of my training cycle but I'm not sure how often it would optimal to do it that way. I know he wants you to stay within the specific rep ranges to get a certain effect each week.
|
|
|
Post by chanman83 on May 11, 2007 10:27:07 GMT -5
BEST DAY of the week!!! LEG DAY! I thought I was gonna die.... IN A GOOD WAY!
-LYING LEG CURL...3 X 4-6 130 x 4 (ok form) 110 + 2 x 5 110 + 3 x 5 (soo much better!) -SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 150 x 14 165 x 11 175 x 7 -DROPSET: SINGLE LEG CURL...1 X 10-12, DROP, 6-8 50 x 11 drop 40 x 7 *yes... did ERIC say Power SQUATS!* -SQUATS...4 X 4-6 405 x 5 405 x 4 405 x 3 (ooo i was soo pissed!!!) 385 x 5 -WALKING BB OR DB LUNGE...1 X 16-20, 1 X 13-15 STEPS PER LEG 35 db + bw x 20 45 db + bw x 14 *I sooo almost fell over after that last set ahahh* -LEG PRESS...1 X 10-12, 1 X 7-9 8 plates x 11 9 x 8 -DROPSET: LEG EXTENSION...1 X 10-12, DROP, 6-8 210 x 11 drop 195 x 7
So like today I woke up.. haha PAIN!! in a good way.. I love legs!
|
|
|
Post by Tim Wescott on May 11, 2007 12:48:46 GMT -5
INTENSELY IMPRESSIVE!!! #arockon6ha#
|
|
|
Post by masterschamp on May 11, 2007 12:49:58 GMT -5
Great job, Andrew....MAN,...I wish we could have gotten together for legs last week when I was up your way! You're gonna be awesome come showtime,brother!
Keith
|
|
|
Post by chanman83 on May 11, 2007 12:55:10 GMT -5
Thank you Tim, It's like a RAGE in me I can't contain haha. Keith I would have loved to also, that would have been the best workout EVER. I would have needed a trashcan for it HAHAH. I'm only following to a man I admire. Thank you, I can't wait to see you come nov.
|
|
|
Post by RUBICON19 on May 11, 2007 13:25:30 GMT -5
BEST DAY of the week!!! LEG DAY! I thought I was gonna die.... IN A GOOD WAY! -LYING LEG CURL...3 X 4-6 130 x 4 (ok form) 110 + 2 x 5 110 + 3 x 5 (soo much better!) -SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 150 x 14 165 x 11 175 x 7 -DROPSET: SINGLE LEG CURL...1 X 10-12, DROP, 6-8 50 x 11 drop 40 x 7 *yes... did ERIC say Power SQUATS!* -SQUATS...4 X 4-6 405 x 5 405 x 4 405 x 3 (ooo i was soo pissed!!!) 385 x 5 -WALKING BB OR DB LUNGE...1 X 16-20, 1 X 13-15 STEPS PER LEG 35 db + bw x 20 45 db + bw x 14 *I sooo almost fell over after that last set ahahh* -LEG PRESS...1 X 10-12, 1 X 7-9 8 plates x 11 9 x 8 -DROPSET: LEG EXTENSION...1 X 10-12, DROP, 6-8 210 x 11 drop 195 x 7 So like today I woke up.. haha PAIN!! in a good way.. I love legs! SICKO!!!
|
|
|
Post by mrky03 on May 11, 2007 19:13:10 GMT -5
Totally trashed those legs Andrew!! I love it!!
|
|
|
Post by chanman83 on May 12, 2007 0:46:30 GMT -5
-SEATED DB PRESS...3 X 4-6 75 x 6 90 x 4 90 x 4 -SEATED REAR DELT FLYE MACHINE...1 X 13-15, 1 X 10-12, 1 X 7-9 110 x 15 140 x 11 160 x 7 -SIDE LATERALS WITH X-REPS...2 X 8-10 + AS MANY X-REPS AS POSSIBLE 30 x 10 + xreps 30 x 9 + xreps -BB SHRUG...1 X 10-12, 1 X 7-9, 1 X 4-6 225 x 11 245 x 9 295 x 5 -DROPSET: CG CABLE UPRIGHT ROW...1 X 10-12, DROP, 6-8 130 x 11 drop 120 x 6 -STANDING CALF...1 X 10-12, 1 X 7-9, 1 X 4-6 400 x 11 440 x 8 500 x 4 -CALF PRESS WITH STRETCH PAUSE (HOLD EACH STRETCH FOR 3 SECONDS)...2 X 8-10 7 plates x 8 7 x 8
Cardio: 45 mins incline walk
*note* I worked at 10pm tonight because of lacrosse coaching committments. I had a choice, go home and do this workout tomorrow or do it now and show some balls and dedication.. you know which option I chose!
|
|
|
Post by RUBICON19 on May 12, 2007 9:05:52 GMT -5
Good choice!!
Whats the BW at now?
|
|
|
Post by chanman83 on May 12, 2007 16:11:04 GMT -5
Good choice!! Whats the BW at now? 192 12 weeks out! Looking alot leaner. I GOTTA take pics on sunday!
|
|