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Post by chanman83 on Jun 1, 2007 12:51:45 GMT -5
Nice work Andrew.. Got a fiya under your ass now uh? fiya = Fire in Bostonian BIG TIME!@!!
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Post by chanman83 on Jun 4, 2007 22:09:48 GMT -5
LATS/LWBACK/CALVES -STIFF ARM PULLDOWN...1 X 16-20, 1 X 13-15, 1 X 10-12 50 x 20 60 x 13 60 x 10 -UNDERHAND GRIP BB BENT ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 185 x 15 (slow and squeeze at contraction) 205 x 12 225 x 8 -WG PULLDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9 100 x 15 120 x 11 140 x 7 -SINGLE ARM SEATED CABLE ROW (PALMS FACE DOWN AT STRETCH. THEN ROTATE SO PALMS FACE INWARD AT CONTRACTION)...1 X 13-15, 1 X 10-12, 1 X 7-9 60 x 15 70 x 12 90 x 8 -HYPEREXTENSION...1 X 16-20, 1 X 13-15 25 + bw x 20 35 + bw x 15 -RACK DEADLIFT FROM MID-SHIN HEIGHT...1 X 10-12, 1 X 7-9 335 x 10 365 x 7 -SEATED CALF...1 X 16-20, 1 X 13-15 45 + 25 x 20 2 (45) x 14 -CALF PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 5 plates x 15 6 x 11 6 + 25 x 7
*cardio 1 hr of fun*
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Post by Hoopie on Jun 4, 2007 22:43:17 GMT -5
putting up some killer w/o's Andrew! I like your thinking about your contests, great idea and attitude buddy! keep that focus!
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Post by chanman83 on Jun 6, 2007 14:57:40 GMT -5
-SMITH BENCH PRESS TO UPPER PECS...1 X 13-15, 1 X 10-12, 1 X 7-9 185 x 15 205 x 15 225 x 8 -HAMMER INCLINE PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 45 + 35 x 14 2 (45) x 11 2 + 15 x 8 -SLIGHT INCLINE FLYE (JUST SLIDE A PAIR OF 25 LB PLATES UNDER FLAT BENCH)...1 X 13-15, 1 X 10-12, 1 X 7-9 60 x 15 70 x 10 75 x 7 -STANDING UPRIGHT CABLE CROSSOVER...1 X 16-20, 1 X 13-15, 1 X 10-12 60 x 20 70 x 14 70 x 11 -SIDE CRUNCH...2 X 21-25 PER SIDE bw x 25 bw x 25 -SUPPORTED STRAIGHT LEG RAISE...2 X 16-20 bw x 20 bw x 17 -CABLE CRUNCH...1 X 13-15, 1 X 10-12 150 x 15 160 x 11
*50 mins of fun cardio*
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Post by chanman83 on Jun 6, 2007 14:57:59 GMT -5
putting up some killer w/o's Andrew! I like your thinking about your contests, great idea and attitude buddy! keep that focus! Thanks buddy!
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Post by mrky03 on Jun 6, 2007 18:19:09 GMT -5
Damn fine work Andrew! You definitely are on FIYA!!
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Post by chanman83 on Jun 6, 2007 20:45:51 GMT -5
Damn fine work Andrew! You definitely are on FIYA!! Thank you Joel for sticking behind me!
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Post by chanman83 on Jun 7, 2007 21:32:56 GMT -5
QUADS/HAMS -SEATED LEG CURL...1 X 16-20, 1 X 13-15 135 x 20 150 x 15 -LYING LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 90 x 14 90 + 2 x 10 110 x 8 -SINGLE LEG LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 50 x 14 60 x 11 70 x 8 -SQUATS...1 X 16-20, 1 X 13-15, 1 X 10-12 225 x 20 315 x 15 365 x 8 (DAMMIT!!!) *omg.. so near puked here* -LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 8 (45s) x 14 9 + 10 x 11 9 + 10 x 8 -BB OR DB WALKING LUNGE...1 X 13-15, 1 X 10-12 STEPS PER LEG 45 x 14 55 x 6 , 45 x 4 -SINGLE LEG EXTENSION...1 X 10-12, 1 X 7-9 90 x 11 105 x 8
HAHAH I LOVE LEG DAY!!!
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Post by beckie on Jun 8, 2007 2:40:03 GMT -5
Of course you do,they're your best bodypart!! I've been training legs twice a week lately,that means no walking for the best part of 5 days lol
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Post by RUBICON19 on Jun 9, 2007 13:01:40 GMT -5
Whats up Andrew? Hows the diet looking? Just checking in on ya man!
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Post by chanman83 on Jun 10, 2007 11:23:01 GMT -5
Whats up Andrew? Hows the diet looking? Just checking in on ya man! The lowering of carbs has def been helping. I'm down to 188 and LOOKING A HELLUVA alot leaner. I'll be ready 11 weeks out!
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Post by RUBICON19 on Jun 10, 2007 16:00:52 GMT -5
Whats up Andrew? Hows the diet looking? Just checking in on ya man! The lowering of carbs has def been helping. I'm down to 188 and LOOKING A HELLUVA alot leaner. I'll be ready 11 weeks out! Thats GREAT bro!
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Post by chanman83 on Jun 11, 2007 13:23:30 GMT -5
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Post by RUBICON19 on Jun 11, 2007 13:30:03 GMT -5
Looking leaner! How much longer? No holds barred, man!
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Post by chanman83 on Jun 11, 2007 14:06:29 GMT -5
Looking leaner! How much longer? No holds barred, man! 11 weeks out.
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Post by mrky03 on Jun 11, 2007 19:18:32 GMT -5
Keep chasing, Andrew!
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Post by chanman83 on Jun 11, 2007 22:32:13 GMT -5
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Post by chanman83 on Jun 11, 2007 22:35:51 GMT -5
LATS/LWBACK/CALVES -TRISET: WG PULLDOWN/UNDERHAND GRIP PULLDOWN/STIFF ARM PULLDOWN...2 X 8-10 EACH 160 x 10 / 160 x 10 / 60 x 10 170 x 10 / 170 x 9 / 70 x 10 (tough) -SUPERSET: WG BB BENT ROW/UNDERHAND GRIP BB BENT ROW...2 X 8-10 EACH 205 x 10 / 205 x 8 215 x 8 / 205 x 8 -DROPSET: CG SEATED CABLE ROW...1 X 10-12, DROP, 6-8 180 x 10 drop 160 x 6 -SUPERSET: HYPEREXTENSIONS/GOOD MORNINGS...2 X 10-12 EACH 35 + bw x 12 / 65 x 11 45 + bw x 10 / 75 x 10 -CALF PRESS WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH AS MANY CONSTANT TENSION PARTIALS AS POSSIBLE)...2 X 8-10 + X-REPS 5 (45s) x 10 + xreps 5 + 35 x 8 + xreps -DOUBLE DROPSET: SEATED CALF...1 X 8-10, DROP, 4-6, DROP, 4-6 3 (45s) + 2 (10s) x 10 drop 2 (45s) + + 25 + 2(10s) x 5 drop 2 (45s) + 2 (10s) x 4
*did 60 mins of cardio in AM*
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Post by chanman83 on Jun 12, 2007 19:27:36 GMT -5
CHEST/ABS -TRISET: BB INCLINE PRESS/FLAT FLYE/DB PULLOVER...2 X 8-10 EACH 205 x 10 / 65 x 10 / 90 x 10 215 x 8 / 75 x 9 / 90 x 9 (tough) -SUPERSET: INCLINE FLYE/HAMMER BENCH PRESS...2 X 8-10 EACH 75 x 9 / 2 (45s) x 10 75 x 8 / 2 + 10 x 8 -DROPSET: CABLE CROSSOVER...1 X 10-12, DROP, 6-8 70 x 11 drop 60 x 7 -SUPERSET: HANGING STRAIGHT LEG RAISE/SEATED KNEE UPS...2 X 16-20 EACH bw x 20 / bw x 20 bw x 17 / bw x 20 -DROPSET: AB CRUNCH MACHINE...1 X 12-15, DROP, 8-10 100 x 15 drop 90 x 8
*55 mins of tons of fun cardio*
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Post by beckie on Jun 13, 2007 20:47:23 GMT -5
You're looking awesome Andrew-big progression in your upper body thickness!! #bbravosmiley8hh#
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