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Post by chanman83 on Oct 23, 2007 15:57:54 GMT -5
Hey guys.. finally back 100% in the gym after some time off and DAMN I'm excited.
My split are as follows:
Monday chest/abs
Tuesday Back and Calves
Wed off
Thurs Quads and hams
Fri Shoulders and chest (no heavy movements)
Sat Arms
Sun Off
As you noticed I got chest twice and thats so I can jump start growth to my chest.
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Post by chanman83 on Oct 23, 2007 15:58:19 GMT -5
Monday Chest
Incline BB Press 4 x 4-6
205 x 6
225 x 6
255 x 5
265 x 4 (woah new pr!)
Incline Flye 2 x 4-6
60 x 5
65 x 4
Flat DB Press 3 x 4-6
110 x 5
100 x 5
100 x 4
Weight Dips
45 + 10 x 5
45 x 6
Cable Crunch
150 x 14
150 x 15
150 x 15
Hanging Knee Raises
bw x 15
bw x 15
bw x 12
I felt a bit tired and weak after the 2nd flat db but to be expected with the layoff I have and my conditioning, however it's gonna rule once I get back 10000%
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Post by Roger on Oct 23, 2007 17:55:40 GMT -5
Glad to see you back and hard at it my young friend.
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Post by intenceman on Oct 23, 2007 20:16:06 GMT -5
Off to a nice start!
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Post by RUBICON19 on Oct 23, 2007 20:33:54 GMT -5
HE's BACK!
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Post by Rich on Oct 23, 2007 21:07:31 GMT -5
Monday Chest Incline BB Press 4 x 4-6 205 x 6 225 x 6 255 x 5 265 x 4 (woah new pr!) Incline Flye 2 x 4-6 60 x 5 65 x 4 Flat DB Press 3 x 4-6 110 x 5 100 x 5 100 x 4 Weight Dips 45 + 10 x 5 45 x 6 Cable Crunch 150 x 14 150 x 15 150 x 15 Hanging Knee Raises bw x 15 bw x 15 bw x 12 I felt a bit tired and weak after the 2nd flat db but to be expected with the layoff I have and my conditioning, however it's gonna rule once I get back 10000% WOW. Great numbers for someone who's been off for a while! Come to think of it .... great numbers for someone who's been ON for a while!!! |
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Post by chanman83 on Oct 23, 2007 22:40:04 GMT -5
Hey everyone.. missed EVERYONE of you! great to be back here and ready to kick some tail and see everyone progress too  |
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Post by Tim Wescott on Oct 24, 2007 5:47:28 GMT -5
Nice woirkout Andrew,and great to have you back posting buddy! |
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Post by chanman83 on Oct 24, 2007 9:18:10 GMT -5
Back
Pullups 3 x failure
BW x 11
bw x 10
bw x 9
BB Bent Rows 3 x 4-6
225 x 6
255 x 4 (iffy form)
225 x 5
UG Pulldowns 3 x 12-15, 10-12, 7-9
180 x 15
210 x 10
220 x 7
CG Cable Rows 3 x 12-15, 10-12, 7-9
160 x 15
180 x 11
190 x 8
Deadlifts 2 x 4-6
315 x 6
315 x 6
Seated Calves 3 x 12-15, 10-12, 7-9
2 + 35 x 15
3 x 11
3 + 25 x 9
Standing Calves 3 x 12-15, 10-12, 7-9
385 x 15
415 x 11
480 x 8
YEAH!!!!!
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Post by Intensity on Oct 26, 2007 14:31:25 GMT -5
Freakville? Can I go? Can I go?  ??  It's good to know that you are back at it Andrew! Stay focused! |
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Post by hossjob on Oct 26, 2007 21:04:53 GMT -5
Bro...you re gonna ROCK IT! Nice weights going there so far.
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Post by chanman83 on Oct 27, 2007 20:51:43 GMT -5
Thanks Mo and Kyle, just working hard to get bigger |
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Post by chanman83 on Oct 27, 2007 20:52:11 GMT -5
yesterday workouts
Seated DB Press
70 x 6
90 x 6
100 x 5 spot 1
100 x 6 spot 1
Seated Rear Delt Flye
150 x 15
170 x 12
200 x 9
Seated Lat Raise
20 x 15
25 x 11
30 x 9
DB shrug
90 x 12
100 x 9
110 x 5
Chest
DB Flat Press
75 x 15
85 x 12
90 x 12
Decline Flye
40 x 14
45 x 11
45 x 10
Pec Deck
180 x 15 + xreps
200 x 11 + xreps
220 x 8 + xreps
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Post by chanman83 on Oct 27, 2007 20:57:12 GMT -5
Arms
Standing ALT DB Curls
40 x 6
50 x 5
50 x 5
Spider Curls
20 x 15
25 x 9
25 x 6
wide low cable curls
130 x 15
150 x 9
150 x 7
Cg Bench press
225 x 6
255 x 5
275 x 4
DB overhead ext
70 x 15
90 x 10
100 x 7
V bar pressdown
160 x 15
200 x 12
200 + 25 plates x 8
Abs
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Post by RUBICON19 on Oct 27, 2007 21:43:17 GMT -5
Looking good and strong there Chan. Whats the off season diet plan?
+ Mo, you are already in Freakville
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Post by hossjob on Oct 30, 2007 18:51:02 GMT -5
Where ya at bro?
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Post by chanman83 on Oct 31, 2007 10:05:21 GMT -5
yesterday's workout!
Incline DB Press
70 x 12
95 x 8
100 x 6
Bench Press
225 x 12
255 x 7
260 x 5
Hammer Incline Press
1 + 35 x 12
2 x 8
2 + 25 x 5
Flat Flye
45 x 12
55 x 9
60 x 6
Low Cable Crossover
50 x 12
50 x 12
60 x 10
Abs
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Post by chanman83 on Oct 31, 2007 10:06:22 GMT -5
Back
Smith WG Rows
205 x 9
225 x 8
245 x 7
UH Grip Pulldown
180 x 12
200 x 10
200 x 10
CG Seated Cable Rows
160 x 15
170 x 13
170 x 13
Behind Back Pulldowns
110 x 20
120 x 16
110 x 16
Good Mornings
65 x 12
75 x 9
Hyper ext
25 + bw x 15
25 + bw x 15
Seated Calves
2(45s) x 15
close stance same weight x 15
wide stance same weight x 15
Close stance 2 + 35 x 15
wide stance 2 + 35 x 15
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Post by masterschamp on Oct 31, 2007 10:55:11 GMT -5
Great workouts, Andrew....I'll be up your way again at the end of April....let's try to hook up for some training together.
Keith
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Post by Tim Wescott on Nov 6, 2007 6:07:45 GMT -5
ANDREW |
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