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Post by masterschamp on Oct 24, 2007 7:37:53 GMT -5
I thought I would also begin to post my workouts as I prepare for the NPC Master's Nationals in Pitsburgh next July. I am currently training on a four day split as follows:
MON....CHEST/BICEPS/ABS
TUE......OFF
WED.....BACK/TRICEPS/CALVES
THUR....OFF
FRI.......DELTS/BICEPS/ABS
SAT......QUADS/HAMS/CALVES
SUN......OFF
BICEPS and TRICEPS are alternated on CHEST, BACK, and DELT days...The following Monday would be CHEST/TRICEPS/ABS
Here is Monday's workout:
Monday, October 22, 2007 CHEST/TRICEPS/ABS
Cybex Inc BP 135x20, 225x12, 315x8,6
Hammer BP 2 plates x 10, 3 plates x 10,8
Inc DB Flyes 40 x 15, 65 x12,12
Dips BWT x 20, BWT x 15
Crossovers 50x 20, 75 x 12,10
Pressdowns 100x15,130x12,150x10,10
DB Ext 25x15, 35 x 12,10
Seated Ohead C Ext 70x12, 90x 10,10
Standing C Extension 45x15,65 x 12,10
DB Kickbacks 25x12, 35x 10,10
Slant board BWT x 15,12,10,8,7
Leg Raise BWT x 15,15,13,12,12
BWT: 188
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Post by chanman83 on Oct 24, 2007 9:17:54 GMT -5
This journal going to rock!!!
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Post by masterschamp on Oct 24, 2007 18:04:19 GMT -5
Wednesday, October 24, 2007 BACK/BICEPS/CALVES
U Grip Pulldowns 100x15,150x12,180x10,10
Dickersons 60x12,90x10,10
Barbell Row 135x10,185x8,205x6,6
Low Hammer 2 plates x 10,10
Seated Row 220x12,10
Inc DB Curl 25x12,35x10,8
EZ BB Curl 65x12,95x9,9
Preacher Curl 45x12,75x8,8
Standing Raise 235x15,305x12,12,10
Seated Raise 4 plates x 12,12,10,10
BWT: 187.5
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Post by EBA84 on Oct 24, 2007 18:21:53 GMT -5
What the hell is a Dickerson? lol
Never heard of it.
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Post by masterschamp on Oct 24, 2007 19:31:24 GMT -5
Eric....I always get everyone with that one ;D...............it's like a stiff arm pulldown except you bend your knees and bring the bar from over your head as far back as it will travel to your thighs...makes it kind of half pullover-half pulldown. When John DeFendis got me started back in the day, he introduced me to this exercise......named after Chris Dickerson. I love the movement...it gives the lats a great pump and feel.
Keith
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Post by mrky03 on Oct 24, 2007 20:41:41 GMT -5
Way to go Keith! Glad to see you posting your workouts again! Its a long road to the Nationals but you've got what it takes to get there!
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Post by masterschamp on Oct 25, 2007 15:25:11 GMT -5
OFF Day today...20 minutes cardio in the AM
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Post by GerryT on Oct 25, 2007 16:27:32 GMT -5
Hey, Keith! You and Eric are just 38 weeks out. Will be here before you know it. ;D
Great workouts and continued success. Would love to see you and Eric earn those pro cards.
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Post by EBA84 on Oct 25, 2007 17:09:20 GMT -5
Hey, Keith! You and Eric are just 38 weeks out. Will be here before you know it. ;D Great workouts and continued success. Would love to see you and Eric earn those pro cards. That means 37 more leg workouts. I am looking forward to it. |
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Post by Tim Wescott on Oct 25, 2007 17:10:41 GMT -5
Hey, Keith! You and Eric are just 38 weeks out. Will be here before you know it. ;D Great workouts and continued success. Would love to see you and Eric earn those pro cards. Don`t forget me Gerry.......definately gonna` compete in Pittsburgh next year. Keith,I love your workouts bro.........very motivating!! #arockon6ha# |
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Post by GerryT on Oct 25, 2007 17:39:51 GMT -5
Tim, that is super. Didn't know. Now it's the big 3! Can't wait to see all of you there on and off stage!
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Post by mrky03 on Oct 25, 2007 18:42:11 GMT -5
I'll bet you're still looking pretty cut at that bdwt. What is your game plan this year? Are you planning on staying pretty lean in the off season?
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Post by masterschamp on Oct 25, 2007 20:22:53 GMT -5
Joel,
That's what's really surprising and at the same time ecouraging this year. I am almost 30 pounds over my contest weight and while I am not in contest condition, I am surprised at the separation and definition that is there. Just further confirms Eric's notion that I can come in alot heavier. That is what we are looking to do this year....as long as I don't get sloppy I'll allow myself to grow. At the VERY least, I'll be right at the top of the Middleweights next year which would be a 13-15 pound increase over my contest weight his year. On stage that type of weight gain looks like 25 pounds if you are conditioned right.
Keith
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Post by GerryT on Oct 26, 2007 12:05:37 GMT -5
Exactly, Keith. I've seen guys in razor sharp condition that look like they were in a weight class too low! And conversely, being out of condition looking lighter. All comes down to being hard and dry.
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Post by Intensity on Oct 26, 2007 15:09:40 GMT -5
After the Hulk Mania… here is the Mass Mania... good stuff :-)
Looking ready to go to war Keith… I like that!
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Post by blade on Oct 26, 2007 15:23:48 GMT -5
looking good keith. you going to the nga in nov at all?
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Post by masterschamp on Oct 26, 2007 18:05:56 GMT -5
No, Russ....I am enjoyinng getting BIG! ;D
Keith
But I plan on going as a spectator.
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Post by masterschamp on Oct 26, 2007 18:12:01 GMT -5
Friday, October 26, 2007 DELTS/TRICEPS/ABS
Seated Press Machine 150x12, 185x10, 205x 6,6
Seated Lateral 45x12,65x10,8
DB Lateral 20x12,35x10
Rear Delt Mach 90x12,120x6,6
Bent DB Lateral 60x8,8
Pressdown 130x15,150x12,190x7,6
Ohead C Ext 50x1575x10,8
Machine Dips 165x12,190x10,8
DB Kickbacks 20x20,35x12,12
Slant Board BWT x 12,12,10,10,8
Leg Raise BWT x 15,15,13,12,10
BWT 189
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Post by mrky03 on Oct 26, 2007 19:05:44 GMT -5
That's so true Keith, a 15 lb. gain would be phenomenal! I would love to make a gain like that in a year! I have no doubt that you will do it.
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Post by masterschamp on Oct 28, 2007 15:20:55 GMT -5
Sunday, October 28,2007 LEGS
Leg Extension 100x20,130x15,150x8,6
Leg Press 4 plates x 12, 6 plates x 12, 8 plates x 10
Hacks 2 plates x 10, 4 plates x 8
Leg Curl 100x12, 130 x 6,6
1 Leg Curl 60x12,90x10
Tractor Curl 130x10
Glute Kickback 120x15
Abductor 120x20
Adductor 100x20
Standing Calf 335 x12,12,10
Seated Calf 4 plates x 10,10,10
BWT 189
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