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Post by chanman83 on May 12, 2007 17:42:18 GMT -5
-STANDING ALTERNATING DB CURL...2 X 4-6 45 x 5 50 x 4 -INCLINE PRONE CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 55 x 14 65 x 11 65 x 8 -DROPSET: CABLE FRONT DOUBLE BICEPS POSE CURL...1 X 10-12, DROP, 6-8 50 x 11 drop 45 x 7 -SEATED TWO ARMS OVERHEAD SINGLE DB EXT...2 X 4-6 100 x 6 120 x 4 -V BAR PUSHDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9 180 x 15 200 x 11 200 + 25 x 8 (YEAH!) -DROPSET: SMITH CG BENCH PRESS...1 X 10-12, DROP, 6-8 185 x 11 drop 175 x 6 -CABLE CRUNCH...1 X 16-20, 1 X 13-15, 1 X 10-12 150 x 20 160 x 15 170 x 11 -SUPERSET: LYING STRAIGHT LEG RAISE/SEATED KNEE-UP...1 X 12-15 EACH bw x 14 / bw x 14
Cardio: 50 mins of great cardio!
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ill
Novice Bodybuilder
I'm not doing this for second place
Posts: 24
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Post by ill on May 14, 2007 9:40:20 GMT -5
ROCK IT!
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Post by mrbeefy on May 14, 2007 9:47:41 GMT -5
Looking good Bro!!!! Great cardio....hmmmmm.....cardio is good. But to be GREAT cardio......I need a "training partner!"
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Post by chanman83 on May 14, 2007 10:01:57 GMT -5
HAHAAH
Some other news.. I've been thinking this over for a few days. I'm considering NOT doing the 2nd show which is the OCB show in AUG and instead do my 1st show the NGA show then do Dave Liberman's show oct 6th. That gives me solid 8 weeks to prepare. I'm still thinking it over but I really considering it.
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Post by Tim Wescott on May 14, 2007 14:17:04 GMT -5
Sounds like a plan Andrew..............I`ve heard good things about Daves contest.
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Post by mrky03 on May 14, 2007 17:48:01 GMT -5
Dave is a super nice guy and puts on a quality contest. Giant trophys!
Good training Andrew!
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Post by chanman83 on May 14, 2007 22:17:27 GMT -5
I talked to Eric about it and he says I should do the shows/orgs I got a great chance to go pro in and thats NGA and OCB. So what he said is do both the shows I planned on doing and if i wanted to.. do Dave's show.. FOR FUN haha
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Post by chanman83 on May 14, 2007 22:29:47 GMT -5
-WG PULLUP...3 X 7-9 bw x 9 bw + 10 x 9 bw + 20 x 8 -HAMMER CG SEATED ROW...3 X 10-12 4 plates x 10 4 x 10 4 x 10 (tough) -UNDERHAND GRIP BB BENT ROW...3 X 13-15 155 x 15 185 x 15 205 x 14 -STIFF ARM PULLDOWN...3 X 16-20 50 x 20 60 x 14 , 50 x 4 50 x 17 -DEADLIFT...1 X 10-12, 1 X 7-9 315 x 11 365 x 7 -HYPEREXTENSION...1 X 13-15, 1 X 10-12 35 + bw x 15 45 + bw x 12
Cardio I did at 6am 50 mins of tons of fun cardio.
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Post by mrky03 on May 15, 2007 17:37:39 GMT -5
Deadlifts are tough at the end of a back workout aren't they! Good workouts as usual Andrew!
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Post by Hoopie on May 15, 2007 22:48:04 GMT -5
Nice workout Andrew! the 28th of july is getting closer buddy!!! Keep the intensity!!!
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Post by chanman83 on May 16, 2007 8:59:04 GMT -5
Thanks guys I'm just chuggin along!
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Post by chanman83 on May 16, 2007 9:27:36 GMT -5
CHEST/ABS -HIGH INCLINE DB PRESS (2 HOLES HIGHER THAN LOWEST INC)...3 X 7-9 95 x 9 110 x 7 110 x 6 (pissed i couldnt EEK out the last rep) -SMITH BENCH PRESS TO UPPER CHEST...3 X 10-12 185 x 12 205 x 10 205 x 9 -SLIGHT INCLINE FLYE (PUT A COUPLE OF 25 LB PLATES UNDER FLAT BENCH)...3 X 13-15 55 x 15 60 x 14 60 x 14 -CABLE CROSSOVER...3 X 16-20 50 x 20 60 x 16 50 x 18 -HANGING STRAIGHT LEG RAISE...2 X 16-20 bw x 16 bw x 16 bw x 16 *omg these sucked and also teling me.. ABS suck!* -INCLINE KNEE-HIP RAISE...2 X 13-15 bw x 14 bw x 13 -SIDE CABLE CRUNCH...2 X 10-12 PER SIDE 120 x 12 130 x 10
Cardio: 50 mins
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Post by Tim Wescott on May 18, 2007 15:57:46 GMT -5
Good workouts my brother!! #bowdown3ht#
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Post by beckie on May 18, 2007 17:57:43 GMT -5
I talked to Eric about it and he says I should do the shows/orgs I got a great chance to go pro in and thats NGA and OCB. So what he said is do both the shows I planned on doing and if i wanted to.. do Dave's show.. FOR FUN haha Sounds like a great plan Andrew-those are 2 quality orgs with some tough a** classes!
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Post by chanman83 on May 20, 2007 15:02:14 GMT -5
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Post by mrky03 on May 20, 2007 16:38:32 GMT -5
Lookin massive Andrew! Bear down on that diet and stay focused, I know that you will! I know the training intensity is there!
Are you still going to do the Natural Northern? I haven't decided yet....
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Post by chanman83 on May 21, 2007 7:53:00 GMT -5
Lookin massive Andrew! Bear down on that diet and stay focused, I know that you will! I know the training intensity is there! Are you still going to do the Natural Northern? I haven't decided yet.... hittin it hard and rockin on the diet! I still thinking bout the nat northern too... still undecided.
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Post by chanman83 on May 21, 2007 8:00:59 GMT -5
5am workout ITS SUPER DUPER SHOCK WEEK LATS/LWBACK/CALVES -WG PULLDOWN UNDER CHIN (DO NOT LEAN BACK. SIT STRAIGHT UP, KEEP CHEST HIGH, AND SLIGHT LOWER BACK ARCH)...1 X 8-10 140 x 9 -SUPERSET: WG PULLDOWN UNDER CHIN/UNDERHAND GRIP BB BENT ROW...1 X 8-10 EACH 140 x 8 / 185 x 10 -TRISET: WG PULLDOWN UNDER CHIN/UNDERHAND GRIP BB BENT ROW/CG SEATED HAMMER ROW...1 X 8-10 EACH 130 x 8 / 185 x 9 / 3 (45s) x 10 -GIANT SET: WG PULLDOWN UNDER CHIN/UNDERHAND GRIP BB BENT ROW/CG SEATED HAMMER ROW/RACK DEADLIFT FROM KNEES...1 X 8-10 EACH 120 x 8 / 175 x 8 / 3 + 25 x 8 / 275 x 10 -TRISET: UNDERHAND GRIP BB BENT ROW/CG SEATED HAMMER ROW/RACK DEADLIFT FROM KNEES...1 X 8-10 EACH 175 x 9 / 3 + 25 x 8 / 315 x 9 -SUPERSET: CG SEATED HAMMER ROW/RACK DEADLIFT FROM KNEES...1 X 8-10 EACH 3 x 9 / 315 x 9 -RACK DEADLIFT FROM KNEES...1 X 8-10 335 x 8 -CALF PRESS WITH 3 SECOND STRETCH PAUSE...3 X 8-10 5 (45s) x 10 6 x 8 6 x 8
Cardio: 30 mins ellptical 20 mins incline treadmill
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Post by Tim Wescott on May 21, 2007 16:03:30 GMT -5
Great workout bro!!
Looking real good in those pics.....work on flexing the lats in the front relaxed shot, and stay on point bro!! #arockon6ha#
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Post by Intensity on May 22, 2007 13:46:59 GMT -5
… you know how we like pics hen Andrew? :-) Thanks for the update!
Andrew, you have a superbe potential, great proportions and a very remarkable muscle mass, seriously! Just make sure you reach a top condition, it's a must. At 10 weeks out, your bodyfat could be lower so dont be affraid to hit the diet hard and add cardio sessions, I would target something like 1,75 lbs a week. You are a true warrior Andrew, you can do it!! TEAM WOTW!!!!!
PM me if you have any questions Andrew!
Mo
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