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Post by chanman83 on Jun 24, 2007 10:46:27 GMT -5
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Post by mrky03 on Jun 24, 2007 15:49:41 GMT -5
Lookin leaner buddy! Stay on point, as Tim would say!
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Post by Tim Wescott on Jun 25, 2007 10:54:35 GMT -5
Good workouts Andrew........I hate gym mishaps and over the years have probably encountered them all and have been pretty lucky....so far!! I agree with Joel,looking much better bro!
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Post by chanman83 on Jun 25, 2007 13:06:10 GMT -5
Good workouts Andrew........I hate gym mishaps and over the years have probably encountered them all and have been pretty lucky....so far!! I agree with Joel,looking much better bro! You guys are going to see a soo much better Andrew in the coming weeks. Seeing how great Keith looked and everyone else just soo put a fire under my ASS. Potential is nothing when you can't realize it. I'm soo focused its not funny. I know talk is cheap so the only thing I will show you guys is results and that is my weekly pictures each week. I also sent out my entry for the show so It's ON AND POPPING!
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Post by chanman83 on Jun 25, 2007 21:08:17 GMT -5
Rep Range Back
10 min warm up
-UNDERHAND GRIP PULLDOWNS...1 X 13-15, 1 X 10-12, 1 X 7-9 160 x 15 200 x 10 210 x 8 -LEVER ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 2 + 25 x 15 3 + 10 x 10 3 + 25 x 7 -STIFF ARM PULLDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9 60 x 15 (easy) 80 x 10 (tough) 80 x 8 -SEATED SINGLE ARM CG HAMMER ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 3 + 25 x 15 4 x 10 4 x 7 -HYPEREXTENSION...1 X 16-20, 1 X 13-15 35 + bw x 20 45 + bw x 14 -GOOD MORNINGS...1 X 10-12, 1 X 7-9 95 x 20 135 x 14 (tough) -HACK SQUAT CALF RAISE...2 X 21-25 3 plates each side x 25 3 plates each side x 23 -SEATED CALF...1 X 16-20, 1 X 13-15 3 plates x 16 3 plates + 10 x 12 (grr) -STANDING CALF...1 X 10-12 480 x 10
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Post by chanman83 on Jun 26, 2007 20:55:09 GMT -5
Rep Range Chest
-INCLINE BB PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 195 x 14 205 x 9 210 x 8 (spot 1) -INCLINE FLYE...1 X 13-15, 1 X 10-12, 1 X 7-9 55 x 15 70 x 11 80 x 8 -FLAT DB PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 95 x 13 (tough) 100 x 7 (BLAH) did 80s for 3 for the hell of it! 100 x 7 (spot 1) -PECK DECK...1 X 16-20, 1 X 13-15, 1 X 10-12 190 x 20 220 x 13 (tough) 220 + 25 x 9 .....touughhh -SIDE CABLE CRUNCH...1 X 21-25, 1 X 16-20 PER SIDE 90 x 25 110 x 18 -HANGING STRAIGHT LEG RAISE...1 X 16-20, 1 X 13-15 bw x 20 bw x 15 -AB CRUNCH MACHINE...1 X 13-15, 1 X 10-12 80 x 14 100 x 10
YEA!!!!
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Post by blade on Jun 27, 2007 11:21:27 GMT -5
DANG ANDREW YOU ARE ROCKING IT. RUB SOME INTENSITY ON ME WOULD YA. LOL
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Post by mrky03 on Jun 27, 2007 18:21:20 GMT -5
Great numbers Andrew! Getting more intense each week!
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Post by RUBICON19 on Jun 27, 2007 19:12:51 GMT -5
Nice workout Andrew. Hows the diet coming along?
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Post by chanman83 on Jun 28, 2007 7:36:09 GMT -5
thank you guys... The closer I get to show time Russ the more I push it! Diet is going well Randy. Strength is there even with the low carbs.
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Post by masterschamp on Jun 28, 2007 7:41:30 GMT -5
Just keep that focus going, Andrew! Your dedication and determination will pay off. I'm behind you 110%, bro.
Keith
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Post by chanman83 on Jun 28, 2007 13:59:46 GMT -5
Just keep that focus going, Andrew! Your dedication and determination will pay off. I'm behind you 110%, bro. Keith that means alot coming from you Keith!
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Post by chanman83 on Jun 28, 2007 14:36:28 GMT -5
Rep Range Legs
-SMITH FRONT SQUAT...1 X 13-15, 1 X 10-12, 1 X 7-9 225 x 14 255 x 11 275 x 7 (hello!!) -LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 7 x 15 8 + 25 x 10 9 x 7 -DB BENCH STEP-UP...1 X 16-20, 1 X 13-15 PER SIDE 50db x 16 50db x 11 (i seriously almost fell over cause I felt woozy) -LEG EXTENSION...1 X 10-12, 1 X 7-9 195 x 12 225 x 8 -SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 195 x 15 240 x 10 255 x 7 -STIFF LEG DEADLIFT...1 X 13-15, 1 X 10-12, 1 X 7-9 *using 25s* 3 x 15 4 x 11 4 + 10 x 7 -LYING LEG CURL...1 X 10-12, 1 X 7-9 105 x 10 110 x 7 -ABDUCTION MACHINE...1 X 16-20, 1 X 13-15 150 x 20 170 x 15
duck walking!!
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Post by gti steve on Jun 28, 2007 14:46:56 GMT -5
great workout andrew!
awesome poundages and real intense!!
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Post by Hoopie on Jun 28, 2007 15:17:17 GMT -5
Hell yeah Andrew, tear it up my man! DAMN! You are going to rock the show you keep this intensity and pace up. AWESOME bud!
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Post by Tim Wescott on Jun 28, 2007 15:47:55 GMT -5
Nice leg day brother,and very good Front Squats.........that 275 must have been a bit*h!! The best I ever got up to was a set of 8 with 250 free weight.........really uncomfortable to do as far as holding the bar,keeping in an upright position,and still trying to breathe while busting balls..........tough exercise!! Good one! #arockon6ha#
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Post by mrky03 on Jun 28, 2007 19:00:45 GMT -5
Yes, very good workout Andrew! Front squats are a biach! I've been meaning to get back to them, I used to do them all the time. I was going to say that I love em but that would be a lie!
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Post by chanman83 on Jun 28, 2007 21:23:03 GMT -5
The only thing is all that weight on my biceps/shoulders. I might get the Mantra ray thingy to assist me in front squats.
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Post by chanman83 on Jul 2, 2007 22:56:33 GMT -5
Shock Back 8 weeks out!
-TRISET: WG BB BENT ROW/UNDERHAND GRIP PULLDOWN/CG SEATED CABLE ROW...2 X 8-10 EACH 205 x 10 / 180 x 9 / 170 x 9 195 x 9 / 180 x 8 / 160 x 8 -DROPSET: WG BB BENT ROW...1 X 8-10, DROP, 4-6 185 x 9 drop 155 x 6 -DROPSET: UNDERHAND GRIP PULLDOWN...1 X 8-10, DROP, 4-6 170 x 8 drop 160 x 5 -DROPSET: CG SEATED CABLE ROW...1 X 8-10, DROP, 4-6 170 x 9 / 160 x 5 -SUPERSET: SMITH PARTIAL DEADLIFT (JUST BELOW KNEES)/HYPEREXTENSION...2 X 8-10/MAX REPS 315 x 10 / bw + 45 x alot 315 x 9 / bw x really really alot -SUPERSET: STANDING CALF RAISE/SEATED CALF RAISE...3 X 8-10/12-15 I actualy wasn't payin attention and did these backwards soo..
2 (45s) + 25 x 10 / 400 x 14 2 + 35 x 9 / 380 x 13 3 (45s) x 9 / 380 x 12
Cardio I did in the am.
I was in NJ so I didn' take pics but I'll tell you guys. I look like I was 3 weeks out from my last show which was in NOV in fl, EIGHT weeks out and at 183 so WATCH OUT!!!
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Post by mrky03 on Jul 2, 2007 23:02:10 GMT -5
The only thing is all that weight on my biceps/shoulders. I might get the Mantra ray thingy to assist me in front squats. That was ultimately the reason that I stopped doing them. It just got too painful to hold the bar on my shoulders! Plus I now have access to a much wider variety of equipment. Let me know how the manta ray thing works for front squats. I tried the regular one for back squats and didn't care for it.
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