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Post by chanman83 on Apr 18, 2007 23:35:56 GMT -5
Dayem, Andrew thats 16 intense sets!!! You are as strong as a young OX!!! Thank you Joel, I'm just busting my ass during power week thats all! Just some blood sweat and tears!
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Post by Hoopie on Apr 18, 2007 23:39:10 GMT -5
#picspicspicsml7#
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Post by chanman83 on Apr 18, 2007 23:55:08 GMT -5
-FLAT DB PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 90 x 12 110 x 8 130 x 4 (barly... some help with spotter) -BB INCLINE PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 185 x 12 205 x 8 215 x 6 (AWWWWSOME!!!) -HAMMER INCLINE PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 2 (45s) x 12 2 (45s) + 25 x 7 2 (45s) + 35 x 4 -FLAT DB FLYE...1 X 10-12, 1 X 7-9, 1 X 4-6 55 x 12 70 x 8 80 x 5 -WEIGHTED FLOOR CRUNCH...3 X 10-12 25 + bw x 11 25 + bw x 10 25 + bw x 10 -INCLINE KNEE-HIP RAISE...3 X 10-12 bw x 12 bw x 12 bw x 12
Chest rocked... shoulder pain.. MINOR...
cardio 30 mins after workout... I had such a busy day I worked out at 930pm and got home at 12 hahah GAME ON DAWGS!!!
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Post by Hoopie on Apr 18, 2007 23:59:56 GMT -5
That doesnt look like pics....However it does look like one helluva workout! Good Job Andrew!
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Post by Tim Wescott on Apr 19, 2007 11:33:15 GMT -5
Huge poundage bro.........keep it up ,you`re gonna` surprise a lot of people on stage this year!! #arockon6ha#
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Post by chanman83 on Apr 19, 2007 22:03:11 GMT -5
POWER F'in LEGS!!
-LYING LEG CURL...4 X 4-6 105 x 6 120 x 6 135 x 4 135 x 4 -SINGLE LEG LEG CURL...4 X 4-6 80 x 5 80 x 5 80 x 5 90 x 4 (tough) -SQUATS...5 X 4-6 405 x 5 405 x 5 415 x 4 415 x 4 405 x 4 *ummm can we say F'in TOUGH!! HELLO!* -LEG PRESS...3 X 4-6 9 plates x 6 10 x 6 (so i had a spot right and he like looked me and mentally called me a pu**y so instead of dying at 5 i did one more.. I thanked him for that) 10 + 25 x 4 (umm where's that trashcan!) -SINGLE LEG LEG PRESS...2 X 4-6 3 plates x 6 3 + 25 x 6
I even wore my great tribute to ronnie coleman tee shirt.. SHUT UP AND SQUAT!
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Post by RUBICON19 on Apr 20, 2007 12:00:01 GMT -5
Where are you at? BW?
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Post by chanman83 on Apr 20, 2007 12:30:23 GMT -5
Stepped on scale today 194
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Post by RUBICON19 on Apr 20, 2007 13:30:03 GMT -5
Stepped on scale today 194
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Post by chanman83 on Apr 20, 2007 13:32:15 GMT -5
Stepped on scale today 194 that bad huh
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Post by gti steve on Apr 20, 2007 13:39:42 GMT -5
solid leg workout man, looks real powerful. i need to get my squat up to 405
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Post by RUBICON19 on Apr 20, 2007 13:40:01 GMT -5
NO, No... I meant 194 is mush lower than you just were..
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Post by chanman83 on Apr 20, 2007 13:51:48 GMT -5
NO, No... I meant 194 is mush lower than you just were.. haha yeah.. compared to last year, I was 194.. like 7 weeks out and now 15 so def WAYYSS ahead.
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Post by chanman83 on Apr 20, 2007 13:52:11 GMT -5
solid leg workout man, looks real powerful. i need to get my squat up to 405 take yoru time bro and it will come!
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Post by chanman83 on Apr 23, 2007 13:05:40 GMT -5
I totally forgot to post my workouts for fri and sat
Fri
DELTS/TRAPS/CALVES -SEATED DB PRESS...1 X 10-12, 1 X 7-9, 1 X 4-6 65 x 12 75 x 9 85 x 6 (taking it easy with my shoulder) -STANDING BENT LATERAL...1 X 10-12, 1 X 7-9, 1 X 4-6 35 x 12 40 x 7 45 x 4 (so so reps.. i felt i was swing and not using my delts.. wrote that down for next time) -SINGLE ARM DB UPRIGHT ROW...1 X 10-12, 1 X 7-9, 1 X 4-6 40 x 12 45 x 8 50 x 4 (tough) -BB SHRUG...3 X 6-8 315 x 8 365 x 7 375 x 7 -SMITH BEHIND BACK SHRUG...2 X 6-8 285 x 7 285 x 6 -CALF PRESS...3 X 6-8 7 plates x 7 7 + 25 x 6 7 + 25 x 6 -SINGLE LEG SEATED CALF...2 X 6-8 45 x 6 45 x 6
Randy this is for you but I started to do that thign Dante wote about with my RAKE haha and it's nice. My shoudler pain is less and less everyday! Thank you very much for that info!
40 mins cardio @ elliptical machine
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Post by RUBICON19 on Apr 23, 2007 13:09:07 GMT -5
Good stuff. Rake the yard and fix the shoulder all at the same time!!!
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Post by Tim Wescott on Apr 23, 2007 16:24:40 GMT -5
Nice workouts Andrew.....glad to hear the shoulder is improving!
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Post by chanman83 on Apr 24, 2007 10:15:00 GMT -5
Rep Range Back
-WEIGHTED PULLUP (JUST WIDER THEN SHOULDERS/SHOULDER WIDTH/JUST INSIDE SHOULDERS)...3 X 7-9 20 + bw x 8 25 + bw x 7 25 + bw x 7 (t) man I suck at pullups -STIFF ARM PULLDOWN...3 X 16-20 50 x 20 60 x 15 55 x 16 (tough) -UNDERHAND SEATED CABLE LOW ROW...3 X 13-15 110 x 15 120 x 14 130 x 13 (tough) -ONE ARM DB ROW...3 X 10-12 110 x 11 110 x 11 120 x 10 (hello!) -SMITH PARTIAL DEADLIFT (MID SHIN HEIGHT)...2 X 7-9 315 x 9 365 x 7 365 x 7 -HYPEREXTENSION...1 X 16-20, 1 X 13-15, 1 X 10-12 25 + bw x 20 35 + bw x 15 45 + bw x 12 -WIDE STANCE CALF PRESS...2 X 7-9 6 plates x 9 6 + 25 x 8 -CLOSE STANCE SEATED CALF...1 X 16-20, 1 X 13-15, 1 X 10-12 2 (45) x 20 2 + 25 x 15 3 x 12
Cardio: 40 mins elliptical
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Post by chanman83 on Apr 25, 2007 10:38:59 GMT -5
Rep Range Chest
-FLAT DB PRESS...3 X 7-9 100 x 9 110 x 8 120 x 7 (tough) -SEATED FLYE MACHINE...3 X 16-20 60 x 20 70 x 16 60 x 17 -INCLINE DB FLYE...3 X 13-15 55 x 15 60 x 14 65 x 13 -HAMMER INCLINE PRESS...3 X 10-12 2 (45s) x 12 2 + 10 x 10 2 x 11 -CABLE CRUNCH...3 X 7-9 150 x 9 160 x 8 160 x 8 -HANGING STRAIGHT LEG RAISE...1 X 16-20, 1 X 13-15, 1 X 10-12 bw x 19 bw x 14 bw x 11
Cardio: 40 mins elliptical
Shoulder feels soo much better.. I'd say.. 85%
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Post by gti steve on Apr 25, 2007 11:46:20 GMT -5
niceeee!!
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