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Post by Intensity on Apr 3, 2007 14:24:40 GMT -5
Awesome news Andrew!! I'm glad to hear it!
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Post by chanman83 on Apr 3, 2007 14:36:00 GMT -5
UGH can i tell everyone how crappy the stomach flu is... hit me on sunday.. slowly recovering.. no workouts this week as i get my health back in order
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Post by gti steve on Apr 3, 2007 14:43:15 GMT -5
i JUST had it Saturday! we must of eaten the same thing LOL
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Post by mrky03 on Apr 3, 2007 19:48:20 GMT -5
Wow, awesome training as usual! Glad to hear it was nothing serious with your shoulder!
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Post by masterschamp on Apr 9, 2007 8:52:06 GMT -5
UGH can i tell everyone how crappy the stomach flu is... hit me on sunday.. slowly recovering.. no workouts this week as i get my health back in order Very effective for cutting! ;D Keith
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Post by chanman83 on Apr 9, 2007 22:30:52 GMT -5
I'm back!! yeah.. I'm soo pumped. I like been doing cardio since thursday and I got lil depressed seeing people lifting weights and I couldn't AT that time.. hah today... I ROCKED that SHEET!! and I LOVED IT!
LATS/LWBACK/CALVES -STIFF ARM PULLDOWN...1 X 8-10 50 x 10 -SUPERSET: STIFF ARM PULLDOWN/UNDERHAND GRIP PULLDOWN...1 X 8-10 EACH 50 x 9 / 130 x 10 -TRISET: STIFF ARM PULLDOWN/UNDERHAND GRIP PULLDOWN/WG BARBELL BENT ROW...1 X 8-10 EACH 50 x 9 / 130 x 8 / 185 x 9 -RACK DEADLIFT (JUST BELOW KNEE HEIGHT)...1 X 8-10 285 x 10 (easy) -SUPERSET: RACK DEADLIFT/WG PULLDOWN...1 X 8-10 EACH 315 x 9 / 130 x 10 -TRISET: RACK DEADLIFT/WG PULLDOWN/CG SEATED CABLE ROW...1 X 8-10 EACH 315 x 9 / 130 x 9 / 160 x 10 -DROPSET: STANDING CALF...2 X 8-10, DROP, 4-6 405 x 10 drop 385 x 6 415 x 8 drop 405 x 5 -DROPSET: SEATED CALF...2 X 10-12, DROP, 6-8 6 plates x 12 drop 5 x 7 6 plates x 12 drop 5 x 7
35 mins of cardio on elliptical
currently at 196 and prob around 17% bf or so. 17 weeks to go!
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Post by chanman83 on Apr 10, 2007 8:06:42 GMT -5
17 weeks out so I'm going to copy everyone else and I'm REALLY going to get my diet up on here too. We must be very dedicate on what we eat right? So I'll post too and you guys can help me out if something seems wrong!
6am cardio 35 mins
6:45am 40g protein shake
8am 5 eggwhites with 5 slices of fat free turkey and green peppers mixed in 3/4 cup of Kashi GoLean Cereal 3/4 cup of lite soy milk
11:45am 2 chicken patties 1 cup of broccoli 3/4 cup of brown rice
3pm 2 chicken patties 1 cup broccoli 1/4 cup of brown rice
5:30pm (pre-workout) 30g protien shake
7:30pm (postworkout) 2 scoops of Regeneration X 20g pro
9pm 7oz lean beef 1 cup of bro broccoli
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Post by mrky03 on Apr 10, 2007 19:35:28 GMT -5
Good job Andrew! What is your basic diet strategy? Low carb, carb cycling etc....
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Post by chanman83 on Apr 10, 2007 21:33:25 GMT -5
Good job Andrew! What is your basic diet strategy? Low carb, carb cycling etc.... low carbing aka sucks.. right now eric has me 285pro and 140 on training days and extra 28g fat aka EFAs on my non days I HATE THE WORLD 310g pro 95g carbs 28g fats aka efas
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Post by chanman83 on Apr 10, 2007 21:55:39 GMT -5
OK i'm just soo f'in pumped.. I did chest today 1st time in like ages. I had a big mental block because I was like... so is all this worth it, like all that time off, that mri, that rehab work, is it still going to be the same... was it a waste. ALL of that was flowing in my head while i began to warm up... HOWEVER.. after a good warm up.. stretch I rocked it like a rock star...
-SUPERSET: BENCH PRESS/FLAT DB FLYE...2 X 12-15 EACH *i used dbs* 60 x 15 / 35 x 15 85 x 15 / 45 x 15 -SUPERSET: SMITH INCLINE PRESS/INCLINE FLYE...2 X 12-15 EACH 185 x 14 / 45 x 15 185 x 14 / 45 x 15 -SUPERSET: CABLE CROSSOVER/MACHINE DIPS...2 X 12-15 EACH 45 x 15 / 150 x 15 45 x 15 / 160 x 14 -TRISET: HANGING STRAIGHT LEG RAISE/WEIGHTED FLOOR CRUNCH/SIDE CABLE CRUNCH...2 X 16-20/12-15/10-12 PER SIDE Bw x 17 / 10 + bw x 14 / 140 x 15 Bw x 15 / 10 + bw x 14 / 140 x 15
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Post by Tim Wescott on Apr 10, 2007 22:23:07 GMT -5
Nice......great to hear that you`re healed up brother!! Be careful,but be intense.......if you know what I mean! LOL
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Post by chanman83 on Apr 10, 2007 22:25:37 GMT -5
Nice......great to hear that you`re healed up brother!! Be careful,but be intense.......if you know what I mean! LOL I do tim.. take my time and take it nice and easy on the weights.. the amounts will come..
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Post by gti steve on Apr 11, 2007 10:16:21 GMT -5
awesome chest day andrew! high reppers, looks exhausting!
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Post by chanman83 on Apr 11, 2007 10:53:26 GMT -5
awesome chest day andrew! high reppers, looks exhausting! haha after no chest for a month.. my CHEST is feeling it! I'm just happy to get out of that mental block I had... Thank you for chiming in.
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Post by chanman83 on Apr 11, 2007 10:54:39 GMT -5
Off day today
8am 1 cup of kashi lean ceral 1 cup of light soy milk 4 eggwhites with 4 slices of fat free turkey mixed in
11:30am 7oz chicken breast 1/4 cup of brown rice
2:30pm 7 oz 93% lean beef 1 cup veggies
5:30 40g whey protien shake
8pm 8 oz chicken breast 1 cup veggies 1 tablespoon nat pb
11pm 40 g protein shake (50% whey isolate microfiltered, 25% micellar casein, 25% egg white protein)
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Post by gti steve on Apr 11, 2007 10:56:59 GMT -5
awesome chest day andrew! high reppers, looks exhausting! haha after no chest for a month.. my CHEST is feeling it! I'm just happy to get out of that mental block I had... Thank you for chiming in. no chest for a month and coming back strong, thats inspiring
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Post by chanman83 on Apr 12, 2007 16:36:45 GMT -5
Thursday
7am 5 egg whites with 5 slices of fat free turkey and some green peppers 1 cup of kashi ceral 1 cup of soy lite milk
1030am preworkout 40g protien
2pm (post workout) 2 scoops regeneration X 1 scoop of 12g protien mix
3:30pm 8 oz chicken breast 1/4 cup of cooked brown rice
6pm 8 oz chicken breast 1 cup veggies
830pm 8oz 93% ground beef 1 cup veggies
11:30pm 40g protein shake
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Post by chanman83 on Apr 12, 2007 16:43:32 GMT -5
-LEG PRESS 1 AND 1/2 REPS (LOWER TO BOTTOM, PRESS 1/2 WAY, LOWER AGAIN, PRESS ALL THE WAY)...2 X 8-10 6 plates x 10 6 + 25 x 8 -DROPSET: HACK SQUATS...2 X 8-10, DROP, 4-6 5 plates x 10 drop 4 x 5 5 x 8 drop 4 x 5 (HELLO!) -SUPERSET: WALKING LUNGE/LEG EXTENSION...2 X 8-10 STEPS PER LEG/8-10 125 preloaded bar x 10 / 165 x 10 125 x 10 / 180 x 8 -LYING LEG CURL WITH X-REPS (GO TO FULL RANGE FAILURE, THEN CONTINUE WITH CONTINUOUS TENSION PARTIALS UNTIL FRIED)...2 X 8-10 + X-REPS 75 x 10 + xreps 75 x 8 + xreps -SUPERSET: STIFF LEG DEADLIFT/SEATED LEG CURL...2 X 8-10 EACH 3 (25s) x 10 / 80 x 8 3 x 9 / 80 x 8 -DROPSET: ADDUCTION MACHINE...1 X 12-15, DROP, 6-8 150 x 15 drop 140 x 7
Duck WALKIN!!!!
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Post by Tim Wescott on Apr 12, 2007 16:56:03 GMT -5
Good workout......have fun trying to walk tomorrow! ;D
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Post by TNA on Apr 12, 2007 18:18:58 GMT -5
Nice going Andrew!!! #thumbsupsmileyanim9lp#
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