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Post by RUBICON19 on Aug 14, 2007 5:25:06 GMT -5
Time to be a worrior and do what your competition cant even fathem doing! Get er done!!
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Post by Tim Wescott on Aug 14, 2007 7:44:07 GMT -5
Great workouts Andrew........loooking good too!!
Time to get medieval and finish strong my brother!! #arockon6ha#
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Post by chanman83 on Aug 14, 2007 9:59:14 GMT -5
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Post by chanman83 on Aug 14, 2007 20:43:43 GMT -5
CHEST/ABS
-TRISET: INCLINE DB FLYE/BB INCLINE PRESS/DIPS...2 X 8-10 EACH 65 x 10 / 175 x 8 / bw x 10 70 x 8 / 175 x 8 (barley) / bw x 10 with major squeeze in each rep -TRISET: FLAT DB PRESS/HAMMER INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH 75 x 10 / 2 (45s) x 8 / 60 x 8 80 x 9 / 2 (45s) x 8 / 60 x 8 (tough) -TRISET: INCLINE KNEE-HIP RAISE/CABLE CRUNCH/LYING SIDE CRUNCH...2 X 16-20/16-20/16-20 PER SIDE bw x 20 / 150 x 20 / bw x 20 bw x 16 / 150 x 16/ bw x 16
ABS looked awesome after hahahh
12 more days until SHOW TIME!
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Post by beckie on Aug 14, 2007 23:51:48 GMT -5
Your back looks MUCH better with those poses-you can see much more seperation now!
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Post by mrky03 on Aug 15, 2007 16:39:56 GMT -5
Dayum Andrew, you have got to win the most improved bodybuilder award around here this year!
Well done my friend!
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Post by chanman83 on Aug 15, 2007 20:21:43 GMT -5
Dayum Andrew, you have got to win the most improved bodybuilder award around here this year! Well done my friend! Thank you Joel.. I'm trying, with every year I learn more and more. A friend of mine told me every year I've improved, I can't wait in 12 days I'll finally be on stage and show them and see how it goes! I however and very confident!
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Post by chanman83 on Aug 16, 2007 21:28:30 GMT -5
QUADS/HAMS
-TRISET: LEG EXTENSION/SQUATS/LEG PRESS...2 X 8-10 EACH 180 x 10 / 225 x 10 / 5 plates x 10 195 x 10 / 245 x 10 / 6 plates x 10 -TRISET: WALKING LUNGE/HACK SQUAT/LEG EXTENSION...2 X 8-10 EACH 35db x 10 / 3 plates x 10 / 195 x 9 35db x 10 / 3 plates x 9 / 180 x 8 -SUPERSET: SEATED LEG CURL/HYPEREXTENSION...2 X 10-12 EACH 150 x 11 / bw + 35 x 12 150 x 10 / bw + 45 x 11 -SUPERSET: STIFF LEG DEADLIFT/LYING LEG CURL...2 X 10-12 EACH 3 (25s) x 12 / 80 x 11 3 + 10 x 11 / 80 x 11
YEAH!!!
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Post by chanman83 on Aug 17, 2007 19:21:37 GMT -5
-TRISET: SIDE LATERAL/SHOULDER WIDTH GRIP BB FRONT RAISE/SEATED DB PRESS...2 X 8-10 EACH 25 x 10 / 45 x 10 / 60 x 9 25 x 10 / 45 x 9 / 60 x 7 -TRISET: DB SHRUG/CG BB UPRIGHT ROW/SEATED REAR DELT FLYE MACHINE...2 X 8-10 EACH 80 x 10 / 75 x 10 / 130 x 10 85 x 9 / 75 x 10 / 140 x 9 -SUPERSET: CALF PRESS/SEATED CALF RAISE...2 X 8-10/16-20 2 plates + 25 x 10 / 2 plates x 20 2 plates + 25 x 10 / 2 plates x 20
9 more days until Grand Prix!
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Post by chanman83 on Aug 18, 2007 9:37:47 GMT -5
-SUPERSET: SEATED INCLINE (ABOUT 60 DEGREES) DB CURL/STANDING BB CURL...2 X 8-10 EACH 30 x 10 / 65 x 10 30 x 9 / 65 x 8 -SUPERSET: FRONT DOUBLE BICEPS POSE CABLE CURL/LOW CABLE ROPE HAMMER CURL...2 X 8-10 EACH 50 x 10 / 90 x 8 50 x 10 / 90 x 8 -SUPERSET: DECLINE EZ BAR EXT/ROPE PRESSDOWN...2 X 8-10 EACH 45 each side x 10 / 120 x 10 45 each side x 10 / 120 x 10 -SUPERSET: INCLINE TWO ARMS OVERHEAD SINGLE DB EXT/UNDERHAND GRIP PRESSDOWN...2 X 8-10 EACH 80 x 10 / 110 x 10 85 x 9 / 120 x 9 -TRISET: CABLE CRUNCH/SUPPORTED STRAIGHT LEG RAISE/SEATED KNEE-UP...2 X 12-15 EACH 130 x 15 / bw x 15 / bw x 15 130 x 15 / bw x 13 / bw x 14
7 days until gametime!!!
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Post by mrky03 on Aug 20, 2007 16:36:30 GMT -5
I think you will REDEEM yourself this year Andrew! I'm planning on doing the same!
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Post by chanman83 on Aug 20, 2007 19:42:19 GMT -5
Pump workout
TRAINING: LATS/LWBACK -WG PULLDOWN...3 X 10-12 130 x 12 140 x 12 140 x 12 -CG SEATED CABLE ROW...3 X 10-12 140 x 12 140 x 12 140 x 11 -UNDERHAND GRIP BB BENT ROW...3 X 10-12 155 x 11 155 x 11 155 x 11 -STIFF ARM PULLDOWN...3 X 10-12 60 x 12 60 x 12 60 x 12 -HYPEREXTENSION...4 X 12-15 35 + b2 x 14 35 + b2 x 14 35 + b2 x 14 35 + b2 x 14
*5 rounds of posing*
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Post by chanman83 on Aug 21, 2007 19:41:59 GMT -5
pump workout
CHEST/DELTS -SMITH INCLINE PRESS...3 X 10-12 155 x 12 155 x 12 155 x 12 -HAMMER INCLINE PRESS...3 X 10-12 2 (45s) x 11 2 (45s) x 11 2 (45s) x 11 -DIPS OR DIP MACHINE...2 X 10-12 bw x 12 bw x 12 -CABLE CROSSOVER...2 X 10-12 50 x 12 50 x 12 -STANDING SIDE LATERAL...3 X 10-12 25 x 11 25 x 11 25 x 11 SEATED REAR DELT FLYE MACHINE...3 X 10-12 130 x 12 130 x 12 130 x 12 -CG BB UPRIGHT ROW...2 X 10-12 75 x 12 75 x 12
*couple rounds of posing*
ALMOST TIME!!! I"M excited... one more day of low carbs aka 40 then I get to do a nice carb up!
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Post by mrky03 on Aug 21, 2007 20:20:27 GMT -5
Go get em Andrew!! I'm with ya buddy, I really hope you bring home the gold! You've made major improvements this year!
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Post by chanman83 on Aug 21, 2007 20:26:20 GMT -5
Go get em Andrew!! I'm with ya buddy, I really hope you bring home the gold! You've made major improvements this year! Thank you Joel for the great support. I've busted my ass for months. Now I come in ready to do war and we'll see where the cards fall, but i'm VERY confident because I'm walking in knowing I'm at my best...TO DATE. Key word "To DATE!" :-)
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Post by chanman83 on Aug 22, 2007 20:18:18 GMT -5
last pump workout prob until show time! BIS/TRIS/ABS -STANDING BB CURL...2 X 10-12 55 x 12 65 x 12 -CABLE FRONT DOUBLE BICEPS POSE CURL...2 X 10-12 50 x 12 50 x 12 -SEATED HAMMER CURL...2 X 10-12 25 x 12 25 x 12 -ROPE PUSHDOWN...2 X 10-12 110 x 12 110 x 12 -SMITH CG BENCH PRESS...2 X 10-12 155 x 11 155 x 11 -DB KICKBACK...2 X 10-12 15 x 11 15 x 11 -SUPPORTED KNEE-HIP RAISE...2 X 12-15 bw x 15 bw x 15 -CABLE CRUNCH...2 X 12-15 130x 14 130 x 14 -LYING SIDE CRUNCH...2 X 12-15 PER SIDE bw x 15 bw x 15 oh here are some pics i quickly took after my training and cardio before I get nice 40g carbs! one word.. FLAT! :-P
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Post by RUBICON19 on Aug 22, 2007 20:30:44 GMT -5
I would not say flat. looking very good. The improvements are GREAT! I can almost see some veins in your quads!
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Post by chanman83 on Aug 22, 2007 22:07:28 GMT -5
Thanks Randy! The carbs made me feel a hell of alot better and like 30 mins later already got vascular! which was awesome. Tomorrow is 180g of carbs woot..
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Post by Tim Wescott on Aug 23, 2007 13:45:54 GMT -5
Looking the best I`ve ever seen you YET Andrew......big props on all your hard work and dedication bro!! #arockon6ha#
Personally,I`d skip the carbup,eat light,and drink a sh*tload of water.......you`ll be much harder overall IMO.
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Post by mrky03 on Aug 23, 2007 18:18:40 GMT -5
Lookin good buddy! DAYUM your arms and legs are HUGE! Your lower back is looking tight also, a key sign of conditioning!
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