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Post by hossjob on Aug 9, 2006 15:44:26 GMT -5
Monday August 7, 2006 AM CHEST Flat B Press 135x15, 225x12, 275x10, 315x6, 335x4, 225x12 Inc B Press 225x10, 275x8, 305x6, 225x12 Inc DB Flyes 60x12,12,12 Dips BWTx12,12,12 Pec Deck 100x12,12,12 12 weeks till showtime!!!! Oh yeah!! Keith that's a sick workout on inclines and those Inc flys at 60 pounds! WOW that's something else. Hey, is there a website w/ info on that show your doing?
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Post by Hoopie on Aug 9, 2006 22:56:18 GMT -5
Keith you're a madman in the gym! Freaking awesome w/o's! VERY MOTIVATIONAL! The finished product in 12 weeks is goiing to be AWESOME!!!
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Post by chanman83 on Aug 11, 2006 11:28:00 GMT -5
Keith is soooooo gonna rock the stage.. your workouts are GREATO!
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Post by BigMikeReed on Aug 12, 2006 16:00:35 GMT -5
Those are some BIG lifts Keith. Keep up the good work. Keep us updated on how you're doing as showtime approaches.
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Post by masterschamp on Aug 14, 2006 18:19:57 GMT -5
Monday, August 14, 2006 DELTS/TRICEPS Seated Press 135x15, 185x12, 225x10, 255x6 RPx4 RPx2 Seated Lateral 40x15, 50x10 drop, 40x8 drop, 30x8 drop, 20x8 Cable lateral 45x20,15,12 Pressdown 100x12, 150x10, 180x8, RPx7, RPx5 Lying Extension 85x15, 95x10, 105x8 drop, 85x8 drop, 65x8 DB Kickback 40x12,12,10 Found out today that the school district has blocked this website from our computers, listing it as a "chat room"!!! I won't have access to this place during the work day! BUMMER!!!!!!!
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Post by gti steve on Aug 14, 2006 18:40:04 GMT -5
nice workout masterchamp. damn 255 seated press....SOLID!
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Post by chanman83 on Aug 15, 2006 8:32:58 GMT -5
man.. you are strong.. Keith my friend, I think that Injury is behind you and now your killing weights lke you'll be rocking them on stage! #arockon6ha# #arockon6ha# #arockon6ha#
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Post by RUBICON19 on Aug 15, 2006 9:20:24 GMT -5
STRONG IS NOT THE WORD!!! I will get back to ya when I know what is...
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Post by hossjob on Aug 15, 2006 10:46:35 GMT -5
Yeah, Keith is a FREAK when it comes to moving the iron! He trains balls out. I would LOVE one day to hit the weights with him.
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Post by RUBICON19 on Aug 30, 2006 12:44:40 GMT -5
Where are ya Keith?
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Post by masterschamp on Sept 4, 2006 10:24:52 GMT -5
Monday, September 4, 2006 CHEST/ABS
Officially back today....10 months to prep for the Nationals, no excuses..it's all on me, and I welcome the challenge! I know the weights aren't what you would usually see from me, but I want to do this right...I don't want anymore surprises injury wise! This is Rep Range week. As I stated earlier, I am going to follow the following rotation: P/RR/RR/S, as I feel additonal time in the RR cycle would be of great benefit to me. I also am NOT going to double split through the end of December...it's gonna be one bp a day M-F with weekends off. I'm looking at this as time to GROW! I'd love to be able to come in as a light heavy instead of a middleweight. Coach, if you have any suggestions along the way, until you take over planning the workouts in January...PLEASE let me know.
Incline BP 135x15,225x10,275x8,8,8 Flat BP 275x8,8,8 Pec Deck 100x12,12 Dips BWTx15,15
Hanging Raise Bwtx15,15,12 Crunch 80x12,12,12 _________________ NO EXCUSES !
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Post by Tim Wescott on Sept 4, 2006 10:40:32 GMT -5
Great to have you back posting Keith,and it must be great to get back in the gym!!
Good workout bud...............off to a good start on the road to Pittsburgh !! #arockon6ha#
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Post by masterschamp on Sept 4, 2006 12:34:42 GMT -5
Great to have you back posting Keith,and it must be great to get back in the gym!! Good workout bud...............off to a good start on the road to Pittsburgh !! #arockon6ha# Great just doesn't describe it........the gym absolutely is my refuge!
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Post by Tim Wescott on Sept 4, 2006 15:00:10 GMT -5
I hear that Keith..........regardless of whatever else might go wrong,the gym is always a sanctuary for guys like us and the rest of the psychos on WOTW !! ;D
Keep it up, and slowly ease back into some more of your usual hellacious training!! #bowdown3ht#
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Post by mrky03 on Sept 4, 2006 16:33:56 GMT -5
Its awesome to have you back Keith! Solid training and a sane approach for the coming year. I'm going to give the P/RR/S system a go after my show. I'll be asking questions and following your training closely!
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Post by masterschamp on Sept 5, 2006 5:53:33 GMT -5
Tuesday, September 5, 2006 BACK/TRAPS
U Grip Pdown 100x12, 150x10, 200x8,8 T Bar Rows 225x10,275x10,10 DB Rows 110x12,12 Cable Rows 200x13,12
BB Shrugs 35x15,455x12,12 _________________ NO EXCUSES !
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Post by chanman83 on Sept 5, 2006 8:18:43 GMT -5
Tuesday, September 5, 2006 BACK/TRAPS U Grip Pdown 100x12, 150x10, 200x8,8 T Bar Rows 225x10,275x10,10 DB Rows 110x12,12 Cable Rows 200x13,12 BB Shrugs 35x15,455x12,12 _________________ NO EXCUSES ! now thats the kick ass #s I love looking at ! great job Keith!
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Post by mrky03 on Sept 5, 2006 17:29:35 GMT -5
Looks solid Keith! Very motivating!
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Post by masterschamp on Sept 5, 2006 19:46:31 GMT -5
Looks solid Keith! Very motivating! Thanks Joel....I tried the HIT cardio.....that stuff is BRUTAL!! Keith
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Post by TNA on Sept 5, 2006 20:08:06 GMT -5
Sweet workout Keith! I agree that HIIT cardio is awesome. 20 min. you're done and sweating like a pig!
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