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Post by beckie on Jul 21, 2007 19:45:46 GMT -5
Your friend is looking awesome Andrew-bet you want some of that vascularity huh!? You better still be in good shape when I come over in October!!
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Post by RUBICON19 on Jul 21, 2007 23:11:43 GMT -5
Hey. Am I going to have to go over to eric's board to find you? You know you cant leave us hangin over here too long right? haha I'm here! I have been in Baltimore for an anime convention which I'll admit is VERY Boring. What I guess makes me feel sad is that 95% of the anime fans that come to these are really out of shape and I'm the one that is looked upon as the outsider. OH well! Thank god there is a golds down the street and we got a fridge so I can still eat very clean while these guys smash crap all day. MEAH!!! Cool.
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Post by chanman83 on Jul 21, 2007 23:22:14 GMT -5
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Post by chanman83 on Jul 21, 2007 23:23:01 GMT -5
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Post by chanman83 on Jul 21, 2007 23:23:37 GMT -5
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Post by chanman83 on Jul 21, 2007 23:24:04 GMT -5
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Post by RUBICON19 on Jul 21, 2007 23:25:28 GMT -5
You are on your way!!!! Keep it tight.
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Post by beckie on Jul 22, 2007 0:18:32 GMT -5
I can see some veins now! Just goes to show that cutting out any unneccessaries works wonders
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Post by chanman83 on Jul 23, 2007 23:20:35 GMT -5
Shock Back
LATS/LWBACK/CALVES
-SUPERSET: WG BB BENT ROW/CG T-BAR ROW...2 X 8-10 EACH 205 x 10 / 3 (45s) x 10 225 x 8 / 3 + 25 x 9 -SUPERSET: WG PULLDOWN TO UPPER CHEST/UNDERHAND GRIP PULLDOWN TO LOWER CHEST...2 X 8-10 EACH 160 x 10 / 160 x 8 150 x 9 / 140 x 8 -DROPSET: SINGLE ARM SEATED CG HAMMER ROW...2 X 8-10, DROP, 4-6 3 + 25 x 10 drop 3 x 6 3 + 35 x 9 drop 3 + 10 x 5 -SUPERSET: DEADLIFT/HYPEREXTENSION...2 X 8-10 (DEADS)/MAX REPS BODYWEIGHT (HYPERS) 315 x 10 / bw x TONS! 335 x 9 / bw x TONS! -DROPSET: STANDING CALF...2 X 10-12, DROP, 6-8 420 x 12 drop 380 x 8 400 x 11 drop 360 x 7 -SEATED CALF WITH PAUSED CONTRACTIONS (HOLD EACH CONTRACTION FOR 3 COUNT BEFORE LOWERING)...1 X 10-12 3 (45s) x 10
HELLO!!
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Post by masterschamp on Jul 23, 2007 23:43:50 GMT -5
Good size Andrew.............pull things tight and you'll be ready to rock!
Keith
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Post by chanman83 on Jul 26, 2007 18:12:55 GMT -5
Kicked ass today at the Vegas golds on Flamingo st and it ruled. Kicked ass and took names.
-HACK SQUAT 1 AND 1/2 REPS (LOWER TO THE BOTTOM, PRESS 1/2 WAY, LOWER AGAIN, PRESS ALL THE WAY)...2 X 8-10 2 (45s) x 10 2 (45s) + 25 x 10 *these ruled* -SUPERSET: WALKING LUNGE/LEG PRESS...2 X 10-12 STEPS PER LEG (LUNGE)/8-10 (PRESS) 45dbs x 12 / 3 (45s) x 10 (ok the presses, I must of been a big wussy) 45dbx x 12 / 6 (45s) x 10 -DOUBLE DROPSET: LEG EXTENSION...1 X 8-10, DROP, 4-6, DROP, 4-6 225 x 10 drop 205 x 6 drop 190 x 5 -LYING LEG CURL WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH AS MANY CONSTANT TENSION PARTIALS AS POSSIBLE)...2 X 8-10 + X-REPS 90 x 10 + xreps 90 x 8 + xreps -SUPERSET: SEATED LEG CURL/HYPEREXTENSION (FOCUS ON HAMS!)...2 X 10-12 EACH 195 x 12 / 45 + bw x 12 195 x 10 / 45 + bw x 11
HAHAH Vegas RULES as in kick ass workouts!!!
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Post by Hoopie on Jul 26, 2007 22:28:03 GMT -5
Andrew you are looking freaking huge bro! Keep it up big man and you will def. tear it up!
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Post by chanman83 on Jul 30, 2007 22:05:21 GMT -5
LATS/LWBACK/CALVES -WG BB BENT ROW...4 X 4-6 225 x 5 245 x 4 245 x 4 225 x 4 -UNDERHAND GRIP PULLDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9 160 x 15 180 x 11 200 x 8 -CG SEATED CABLE ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 160 x 14 180 x 11 200 x 7 -SUPERSET: DB PULLOVER/STIFF ARM PULLDOWN...1 X 8-10 EACH 75 x 10 / 60 x 10 -PARTIAL RACK DEADLIFT (MID-SHIN HEIGHT)...2 X 4-6 365 x 5 365 x 5 -WEIGHTED HYPEREXTENSION...1 X 16-20, 1 X 13-15, 1 X 10-12 (DROPSET ON LAST SET: 10-12, DROP WEIGHT, MAX REPS BODYWEIGHT) 45 + bw x 20 55 + bw x 14 55 + bw x 11 drop to 45 x failure drop to bw x failure
-SEATED CALF...1 X 10-12, 1 X 7-9, 1 X 4-6 3 (45s) x 11 3 + 2(10s) x 8 4 x 4 -DOUBLE DROPSET: STANDING CALF...1 X 10-12, DROP, 6-8, DROP, 6-8 420 x 11 drop 380 x 7 drop 340 x 7
OH YEAH!!!
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Post by chanman83 on Jul 31, 2007 23:14:56 GMT -5
CHEST/ABS
-BB INCLINE PRESS...4 X 4-6 205 x 5 205 x 4 185 x 5 185 x 4 -SMITH BENCH PRESS TO UPPER PECS...1 X 13-15, 1 X 10-12, 1 X 7-9 165 x 14 175 x 10 195 x 7 -SLIGHT DECLINE FLYE...1 X 13-15, 1 X 10-12, 1 X 7-9 55 x 15 65 x 11 80 x 7 -DROPSET: LOW CABLE CROSSOVER...1 X 10-12, DROP, 6-8 60 x 11 drop 50 x 7 -CABLE CRUNCH...1 X 13-15, 1 X 10-12, 1 X 7-9 160 x 15 180 x 11 180 x 7 -TRISET: HANGING STRAIGHT LEG RAISE/SUPPORTED KNEE-HIP RAISE/LYING SIDE CRUNCH...1 X 12-15/12-15/12-15 PER SIDE bw x 14 / bw x 14 / bw x 14
I know we all have em but TODAY workout.. totally UTTER SUCKED! I was loooww on energy and soo tired! I'm not going to blame jet lag or anything just something wasn't right but I still busted through and gave it all the effort I could. AM I HAPPY.. HELL NO but I'll make it up during LEGS!
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Post by RUBICON19 on Aug 1, 2007 21:45:07 GMT -5
Its alright Andrew. You are right. Happens to everyone. Ya know what though? You got in there and did it!!
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Post by chanman83 on Aug 3, 2007 15:37:55 GMT -5
QUADS/HAMS
-SMITH FRONT SQUAT...4 X 4-6 225 x 6 245 x 4 245 x 4 245 x 5 (YEA!) -LEG PRESS...1 X 13-15, 1 X 10-12, 1 X 7-9 6 (plates) x 15 7 x 11 7 + 25 x 8 -SINGLE LEG DB SPLIT SQUAT...1 X 13-15, 1 X 10-12, 1 X 7-9 PER LEG 45db x 14 55 x 11 60 x 7 -DROPSET: SINGLE LEG LEG EXT...1 X 10-12, DROP, 6-8 PER LEG 205 x 11 drop 190 x 7 -LYING LEG CURL...3 X 4-6 110 x 5 110 x 4 110 x 4 -WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12, 1 X 7-9 45 + bw x 15 55 + bw x 11 55 + bw x 8 -DROPSET: SINGLE LEG CURL...1 X 10-12, DROP, 6-8 50 x 11 drop 40 x 7
YEAH!!!
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Post by chanman83 on Aug 4, 2007 22:42:34 GMT -5
HAMMER SHOULDER PRESS...3 X 4-6 260 x 6 260 x 5 260 x 5 -SEATED REAR DELT FLYE MACHINE...1 X 13-15, 1 X 10-12, 1 X 7-9 150 x 14 170 x 11 180 x 7 -DROPSET: SINGLE ARM CABLE BEHIND THE BACK LATERAL...2 X 8-10, DROP, 4-6 30 x 9 drop 20 x 5 40 x 8 drop 30 x 4 -BB SHRUG...1 X 10-12, 1 X 7-9, 1 X 4-6 225 x 11 245 x 8 275 x 5 -SUPERSET: SMITH BEHIND BACK SHRUG/CG BB UPRIGHT ROW...1 X 8-10 EACH 225 x 10 / 80 x 9 -CALF PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 225 x 11 250 x 7 270 x 4 -DOUBLE DROPSET: SEATED CALF...1 X 10-12, DROP, 6-8, DROP, 6-8 2 (45) + 35 x 11 drop 2 (45) + 10 x 7 drop 2 (45) x 7
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Post by chanman83 on Aug 4, 2007 22:43:35 GMT -5
BIS/TRIS/ABS
-STANDING ALTERNATING DB CURL...3 X 4-6 45 x 6 50 x 5 45 x 5 -90 DEGREE BB PREACHER CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 45 x 15 55 x 11 65 x 7 -DROPSET: ROPE HAMMER LOW CABLE CURL...1 X 12-15, DROP, 8-10 110 x 14 drop 100 x 8 -DECLINE CG BENCH PRESS...3 X 4-6 185 x 6 205 x 4 205 x 4 -EZ BAR INCLINE OVERHEAD EXT...1 X 13-15, 1 X 10-12, 1 X 7-9 25s x 15 35 x 11 45 x 7 -SUPERSET: UNDERHAND GRIP PUSHDOWN/REGULAR PUSHDOWN...1 X 10-12 EACH 120 x 11 drop 120 x 11 -SUPERSET: HANGING STRAIGHT LEG RAISE/LYING TWISTS...3 X 12-15/12-15 PER SIDE bw x 14/ bw x 14 bw x 13 / bw x 14 bw x 13 / bw x 13
man I know its 3 weeks out.. energy levels suck but still busted through
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Post by chanman83 on Aug 4, 2007 22:44:08 GMT -5
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Post by chanman83 on Aug 4, 2007 22:44:34 GMT -5
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