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Post by masterschamp on Sept 6, 2006 5:35:26 GMT -5
Wednesday, September 6,2006 QUADS/CALVES
Leg Extension 100x15,130x10, 150x8,8 Hacks 315x10,365x12,12,12 Lunges (DB) 35x20,17,15
Hack Calf Raise 315x20,20,20,20
I decided to do HAMS/CALVES by themselves on Saturday AM. My split now covers 6 days instead of 5. _________________ NO EXCUSES !
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Post by chrystalr on Sept 6, 2006 8:17:24 GMT -5
Awesome numbers there! I'm excited to see the ham day (I'm always looking for new exercises to play with on legs!)
Do you find that doing the isolated exercises first helps with the push to the compound ones??
~C
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Post by masterschamp on Sept 6, 2006 14:34:26 GMT -5
Awesome numbers there! I'm excited to see the ham day (I'm always looking for new exercises to play with on legs!) Do you find that doing the isolated exercises first helps with the push to the compound ones?? ~C It serves as a good warm up, although I don't do them only as a warm up...I push to the limit within the rep range I'm shooting for, and it has a pre exhaust effect as well. Keith
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Post by Tim Wescott on Sept 6, 2006 15:18:16 GMT -5
Way to bounce back Keith..............be intense or insane,they both work as Johnny D and yourself well know!! #bowdown3ht#
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Post by TNA on Sept 6, 2006 16:52:42 GMT -5
Sweet one Keith! Mr. Intensity rides again!!!
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Post by mrky03 on Sept 6, 2006 18:26:19 GMT -5
Good one Keith. You're an inspiration to us all!
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Post by masterschamp on Sept 7, 2006 5:53:41 GMT -5
Thursday, September 7, 2006 DELTS/ABS
Seated Press 135x15,185x12,225x8,8 Seated Lateral 30x12,40x10,10 Bent Lateral 50x12,12,12 U Cable Row 100x15,15
Crunch 80x12,12,10 Leg Raise 30x12,10,10 _________________ NO EXCUSES !
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Post by RUBICON19 on Sept 7, 2006 11:54:09 GMT -5
Looking good , bro...
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Post by GerryT on Sept 7, 2006 12:35:00 GMT -5
Super to see such good workouts posted, brother. Know it will continue and we will talk soon.
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Post by mrky03 on Sept 7, 2006 20:41:42 GMT -5
Another good one Keith! I can't wait to get started on P/RR/S!
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Post by masterschamp on Sept 8, 2006 6:09:51 GMT -5
Friday, September 8, 2006 BICEPS/TRICEPS
Alt DB Curl 30x12,40x8,50x8 EZ BB Curl 105x10,10 DB Conc Curl 30x15,15
Pressdown 100x15, 150x10,180x8,6 Ohead C Ext 120x10,10 DB Kickback 30x15 _________________ NO EXCUSES !
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Post by mrky03 on Sept 8, 2006 16:28:30 GMT -5
Good job Keith.
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Post by masterschamp on Sept 13, 2006 16:15:17 GMT -5
Here are my last 3 workouts:
Monday, September 11, 2006 CHEST
High Inc BP 135x15,225x10,285x8,8,8 Low Inc BP 285x10,10 Pec Deck 100x12,12 Dips BWTx15,15 Low Crossovers 50x20,20
Tuesday, September 12, 2006 BACK/TRAPS
CG U Pdown 100x15150x10,200x8,8 T Bar Rows 225x10, 285x10,10 DB Rows 110x11,11 Cable Rows 250x13,13
BB Shrugs 365x10,460x8,8
Wednesday, September 13, 2006 QUADS/CALVES
Leg Extension 100x12,150x10,10,10 Hacks 135x15,225x12,315x11,11,11 Lunges (DB) 30x17,15,15
Hack Raise 315x15,15,15,15
Even though I'm keeping the poundages down, I'm getting great pumps, hitting all my reps, and really feel the muscles working. I haven't really ever trained one bodypart, once per day, but I really am enjoying this! Next week is shock week for me and I can't wait to see how that goes. I've been meaning to post daily, but since the site has been blocked at school, it is hard to find time when I'm home.... I'm always running somewhere with the kids, and now I'm coaching my son's football team. If my workouts continue to be this productive and enjoyable through December, I may keep the frequency and number of workouts as they are now, as Coach and I go through the 6 months leading to the Nationals, from January to July.
Keith _________________ NO EXCUSES
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Post by mrky03 on Sept 13, 2006 16:54:52 GMT -5
Awesome Keith! You're putting in some fantastic workouts! I really have the utmost respect for your dedication to training and your family. You've got it all together and alot to be proud of!
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Post by TNA on Sept 13, 2006 17:46:41 GMT -5
Sweet workouts there Keith!
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Post by chanman83 on Sept 14, 2006 8:20:16 GMT -5
The man is making his return and he's kicking MAJOR ass while doing it! #arockon6ha#
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Post by masterschamp on Sept 15, 2006 18:20:31 GMT -5
Thursday, September 14, 2006 DELTS
Seated Press 135x12, 185x10, 225x8, 255x6,6 Seated Lateral 40x10,10,10 Bent Lateral 50x12,12,12 U Bb Row 100x13,12,12
Friday, september 15, 2006 BICEPS/TRICEPS
Alt Db Curl 30x10,50x8,8 BB Curl 80x10,110x10,10 DB Conc Curl 40x15,13
Pressdown 100x15, 150x10, 185x8,8 Ohead C Ext 120x10,10 DB Kickback 45x15,15 _________________ NO EXCUSES
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Post by chrystalr on Sept 16, 2006 1:21:24 GMT -5
Got some great numbers there!! Very impressive! Question for ya - what's your reasoning for doing alt db curls before a bb curl?? Am trying to learn different tech. but want to know "why" if there is one Keep up that CRAZY intensity! Gotta be feeling great. ~C
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Post by mrky03 on Sept 16, 2006 15:40:05 GMT -5
Keep it going Keith, I can see the momentum building!
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Post by masterschamp on Sept 17, 2006 6:31:24 GMT -5
Got some great numbers there!! Very impressive! Question for ya - what's your reasoning for doing alt db curls before a bb curl?? Am trying to learn different tech. but want to know "why" if there is one Keep up that CRAZY intensity! Gotta be feeling great. ~C There are several......even though I end up going heavy on my top sets,it serves as a good warm up for the heavier BB curls, it allows me to really focus on one arm at a time, and it serves as a type of pre-exhaust before hitting the BB curls. On top of all of that, it is my favorite bicep movement!!! Keith
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