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Post by mrky03 on Mar 13, 2007 18:32:00 GMT -5
Way to hang in there Andrew! Great back workout!
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Post by chanman83 on Mar 14, 2007 14:31:30 GMT -5
Last's night workout shock arms
BIS/TRIS/ABS -LOW CABLE CURL 1 AND 1/2 REPS (CURL 1/2 WAY THEN LOWER. CURL ALL THE WAY THEN LOWER)...2 X 8-10 70 x 10 80 x 8 -SUPERSET: 90 DEGREE CG BB PREACHER CURL/INCLINE HAMMER CURL...2 X 8-10 EACH 65 x 10 / 30 x 10 65 x 9 / 35 x 8 (barley) hellooo pump -DROPSET: STRAIGHT BAR PUSHDOWN...2 X 8-10, DROP, 4-6 180 x 10 drop 160 x 6 190 x 9 drop 170 x 5 -SUPERSET: SINGLE ARM OVERHEAD DB EXT/DB KICKBACK...2 X 8-10 EACH 30 x 10 / 20 x 9 30 x 10 / 20 x 9 **DO RIGHT ARM, THEN LEFT, RIGHT, LEFT -DROPSET: AB CRUNCH MACHINE...2 X 10-12, DROP, 4-6
-SUPERSET: HANGING STRAIGHT LEG RAISE/SIDE CABLE CRUNCH...2 X 12-15/12-15 PER SIDE
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Post by Intensity on Mar 15, 2007 15:19:25 GMT -5
Great workouts Andrew!
Be careful with this shoulder… if it hurts too bad, take it easy, there is always going to be some other contests if you need to change your plan!
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Post by TNA on Mar 15, 2007 15:28:01 GMT -5
Good stuff Andrew! Like Mo said, take it easy with that shoulder.
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Post by RUBICON19 on Mar 15, 2007 17:37:16 GMT -5
Hows the shoulder?
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Post by chanman83 on Mar 15, 2007 21:42:09 GMT -5
I'll test it out this coming tuesday. I'm hoping for the best.
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Post by chanman83 on Mar 15, 2007 21:50:11 GMT -5
QUADS/HAMS -WALKING LUNGE...1 X 8-10 STEPS PER LEG 45 db x 10 -SUPERSET: WALKING LUNGE/SMITH SQUAT...1 X 8-10 EACH 45db x 10 / 225 x 10 -TRISET: WALKING LUNGE/SMITH SQUAT/LEG PRESS...1 X 8-10 EACH 45db x 9/ 255 x 9/ 7 plates x 10 -GIANT SET: WALKING LUNGE/SMITH SQUAT/LEG PRESS/LEG EXTENSION...1 X 8-10 EACH 45db x 9/ 255 x 9/7 plates x 10/165 x 10
Doing shock quads...35 mins Sweating, dry heaving, feeling dizzy..10 mins scaring the living crap out of a lady after that last giant set.. PRICELESS
**IF NOT DEAD YET (EVIL LAUGH) <-- Eric Broser talk...
-LYING LEG CURL WITH X-REPS...2 X 8-10 + X-REPS 90 x 10 + x reps 90 x 9 + x reps -DROPSET: SEATED LEG CURL...2 X 8-10, DROP, 4-6 150 x 10 drop 135 x 5 150 x 9 drop 135 x 5 -CALF PRESS WITH 3 SECOND STRETCH PAUSE...2 X 8-10 4 plates x 10 4 + 25 x 9 -DROPSET: SEATED CALF...1 X 12-15, DROP, 6-8 2 + 25 x 14 drop 2 x 8
soo duck walking tomorrow and next day!
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Post by chanman83 on Mar 15, 2007 21:51:14 GMT -5
thanks Terry, mo and joel for lookin in about my shoulder. It feels alot better. I'll be testing it out on tuesday..nice and easy and light. You guys rock with support and I love that here.
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Post by TNA on Mar 16, 2007 9:15:37 GMT -5
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Post by Tim Wescott on Mar 17, 2007 7:11:01 GMT -5
Still training hard.........way to go Andrew!!
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Post by chanman83 on Mar 17, 2007 13:10:56 GMT -5
Thanks Terry for the info.
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Post by chanman83 on Mar 19, 2007 8:36:24 GMT -5
Well folks.. back to 5am workouts! when I get closer to show time.. better I workout in am less people, more focus ahah less people to deal with when i'm LOW carbing!! 19 weeks out as of this past sat time to TURN IT UP!
**THESE WILL BE REST PAUSE (RP) SETS. PICK A WEIGHT IN WHICH FAILURE IS REACHED AT REP 3-4. RACK THE WEIGHT AND REST FOR 15 SECONDS AND ATTEMPT ANOTHER REP. RACK THE WEIGHT AND REST FOR 15-30 SECONDS AND ATTEMPT ONE MORE REP.
RACK DEADS (MID-SHIN HEIGHT)...3 X 3-4 + 2 425 x 3 + 2 rp reps 425 x 3 + 2 rp reps 425 x 3 + 2 rp reps -SMITH WG BENT ROW...3 X 3-4 + 2 (RP) 225 x 4 + 2 275 x 3 + 2 (overall wasn't so great.. too much weight) 255 x 4 + 2 (better) -ONE ARM DB ROW...3 X 4-6 110 x 6 130 x 6 130 x 6 *ok need more weight :-P -UNDERHAND GRIP PULLDOWN...3 X 4-6 170 x 5 180 x 4 180 x 4 -CG SEATED PULLEY ROW...3 X 4-6 180 x 6 200 x 5 210 x 4 -WIDE STANCE STANDING CALF...3 X 6-8 *used smith due to gym lacking in standing calf raise machine* 275 x 8 315 x 6 315 x6 SEATED CALF NARROW STANCE...2 X 6-8 2 + 25 x 8 2 + 35 x 6
YEAH dawg!!!!
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Post by RUBICON19 on Mar 19, 2007 13:50:11 GMT -5
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Post by chanman83 on Mar 20, 2007 14:52:26 GMT -5
This may sound like a dumb question so i'm gonna take that broom stick, shine it up real nice and shove up my candy ass? HAHA ok i'm kdding So I take it and go over my head and to my back.. Ouch, I def got shoulder NON FLEXIABILTY issues then. I can't even go a bit beyond over my head lol thats BAD! So bascially i'm doing a almost full circle right?
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Post by RUBICON19 on Mar 20, 2007 14:55:51 GMT -5
This may sound like a dumb question so i'm gonna take that broom stick, shine it up real nice and shove up my candy ass? HAHA ok i'm kdding So I take it and go over my head and to my back.. Ouch, I def got shoulder NON FLEXIABILTY issues then. I can't even go a bit beyond over my head lol thats BAD! So bascially i'm doing a almost full circle right? The wider you hold it, the easier> go WIDE. You shoule be able to rotate your shoulders all the way so that the broom stick is behind your back
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Post by mrky03 on Mar 20, 2007 19:14:05 GMT -5
Great back workout Andrew! Glad the shoulder is doing better!
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Post by Hoopie on Mar 20, 2007 20:34:34 GMT -5
Bro that back w/o was kick'n man! Freaking insane and intense buudy! GReat job!
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Post by chanman83 on Mar 21, 2007 11:51:10 GMT -5
Trying it out after two weeks off...
-HAMMER INCLINE PRESS...4 X 12-15 2 plates x 15 2 x 14 2 x 13 2 x 12 -SMITH BENCH PRESS...4 X 12-15 185 x 15 185 x 14 185 x 14 185 x 13 -CABLE CROSSOVER...4 X 12-15 50 x 14 50 x 14 50 x 13 50 x 14 -WEIGHTED SUPPORTED KNEE-HIP RAISE...3 X 10-12 20 db x 12 20 x 11 25 x 10 -CABLE CRUNCH...3 X 10-12 150 x 12 150 x 12 150 x 12
ok.. after 2 weeks off, shoulder is.. so so. I'be been doing those things that Terry and Randy suggested but it still hurts. not as bad as before but I feel it and right now I can feel it because it feels VERY tender. So, I'm going to do a follow up and see what the doc says #athumbsdown9vd#
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Post by beckie on Mar 21, 2007 17:56:37 GMT -5
Good idea Andrew-you want to be on form come 19 weeks time!! where does it hurt exactly??
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Post by mrky03 on Mar 21, 2007 18:30:59 GMT -5
Good job Andrew. Just be careful and don't over do it.
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