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Post by Tim Wescott on Dec 29, 2006 8:23:17 GMT -5
203 days of intensity/insanity!!
Tunnelvision Keith.......you can win this show my friend! #arockon6ha#
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Post by masterschamp on Dec 29, 2006 9:45:33 GMT -5
203 days of intensity/insanity!! Tunnelvision Keith.......you can win this show my friend! #arockon6ha# Tim, I can't tell you how much you saying that means to me. I know you sincerely mean it, and I promise you that I am going to do everything humanly possible to make it happen. Thanks again, buddy. Keith |
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Post by Intensity on Dec 29, 2006 9:56:01 GMT -5
Monday, December 25, 2006 PM Side Delts/ Triceps/Calves Upright Bb Row 70x10,85x6,6 Cheat Side Lateral 30x10,45x6,6 Smith Rev Grip BP 135x12,225x8,255x6,6,6 Lying EZ Extension 80x10, 100x6,6,6 Inc 2 arm DB Ext 40x6,5 Seated calf raise 135x12,185x8,8 A GREAT Day One of contest training! A wonderful Christmas with family and friends AND a wonderfully painful double shot of the iron!!! _________________ NO EXCUSES ! What's the more harcore? A gym who stays open on december 25th or a guy who is going to that gym on december 25th? ;D Keith, i have'nt seen you in person, but from what i've seen and from the attitude you display, i also strongly believe in you! You are a gentleman and an awesome athlete, i wish you the best... and i know 2007 is going to be Masterchamp's year! |
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Post by masterschamp on Dec 29, 2006 10:09:06 GMT -5
Thanks, Mo. I have the greatest respect for you......not only for the terrific athlete and champion that you are, but also for the kind of person you are. Your kind words truly mean alot to me.
Keith
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Post by masterschamp on Dec 29, 2006 18:39:07 GMT -5
Friday, December 29, 2006 PM Traps/Rear Delts/Biceps
BB Shrug B/Back 315x12,405x10,455x8,8,8
Seated DB Shrug 110x8,6,6
Cable Rear Delt Row 100x6,6,6
Alt DB Curl 35x12,55x6,6,4
CG EZ Preacher 85x6,6
BB Curl 110x6,6,5
LEG DAY tomorrow!!!!!!!
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Post by masterschamp on Dec 30, 2006 8:51:44 GMT -5
Saturday, December 30, 2006 AM QUADS
Squats (ass to the grass) 135x15,225x12,315x10,405x6,6,6,6,5,4
Leg Press 6 platesx20,10 plates x 15,14 plates x10,18 plates x 6,6,6,6,5,4
Single Leg Ext 100x6,6
Smith Lunge 95x6,6
This is the first time I really pushed legs in about 3 months.........I had to lay on the gym floor for about 10 minutes when I was finished! It felt GREAT!!!!!!!!!!! Coach has a real knack for torture!!!
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Post by Tim Wescott on Dec 30, 2006 9:34:10 GMT -5
Damn Keith,6 sets of squats with 405...........that`s griggin` insane,not to mention the mega-heavy leg presses.
I puked just reading it!! #pukeb9vn#
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Post by masterschamp on Dec 30, 2006 16:41:27 GMT -5
Saturday, December 30, 2006 PM HAMS/L BACK
Lying Leg Curl 80x20,100x15,130x8,150x6,6,6,6,5
Seated Leg Curl 100x10,150x6,6,5,5,4
SL Deadlift 135x12,225x6,6
Rack Deadlift 315x12,405x8,455x6,6,6,5
202 days till showtime!!!
_________________
NO EXCUSES !
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Post by mrky03 on Dec 30, 2006 16:57:59 GMT -5
Great freakin leg workout Keith! Looks like Eric has a specific plan laid out!
I've been thinking of moving my lower back work to leg day. I seem to always have problems getting recovered between squat day and deadlift day.
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Post by masterschamp on Dec 31, 2006 9:21:13 GMT -5
Sunday, December 31, 2006 AM CHEST/CALVES
Inc B Press 135x20,225x15,275x9,9,9
BP to Neck 245x12,12,12
DB Pullover 60x15,15,15
Crossovers 60x20,20,20
Seated Calf 165x25,20,15
Calf Press 225x25,20,15
201 days till showtime!!
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Post by masterschamp on Dec 31, 2006 18:44:31 GMT -5
Sunday, December 31, 2006 PM DELTS/TRICEPS
Alt Front DB Raise 30x12,40x9,9
Seated Lateral 45x12,12,12
Cable Lateral 40x15,15
Pressdown 100x12,165x9,9,9
CG B Press 135x20,225x12,12,12
DB Kickback 40x15,15
201 days till showtime!!!
HAPPY NEW YEAR!!!!!!!!!!!!!!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 2, 2007 11:43:52 GMT -5
Tuesday, January 2, 2006 AM BACK/ABS
WG BB Row 135x15,225x12,295x9,9,9
U Grip Pdown 100x20,180x12,12,12,
1 Arm C Row 130x15,15,15
Stiff Arm PD 100x20,20,20
Side C Crunch 30x25,25
Leg Raise BWTx18,16
Cable Crunch 120x15,12
199 days till showtime!!!!!
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Post by Tim Wescott on Jan 2, 2007 12:56:37 GMT -5
Very impressive as usual Keith,and now you`re into less than 200 days!!
Stay on point buddy!! #arockon6ha#
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Post by masterschamp on Jan 2, 2007 18:30:54 GMT -5
Tuesday, January 2, 2006 PM TRAPS/R DELTS/BICEPS
DB Shrug 100x15,120x12,140x9
B/Back BB Shrug 315x15,405x12,455x9
Rear Delt Flye 50x15,60x12,70x9
BB Preacher Curl 85x9,9
Alt DB Curl 45x12,12
Rope Hammer 40x15,15
199 days till showtime!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 3, 2007 19:13:48 GMT -5
Ok, guys......I said I'd post my diet after it began on the 1st so here goes:
I have to say up front that you are going to notice I am not a big fan of protein powders or supplements in general. My diet is simple, basic and, for me, anyway, effective. I have always been a whole food guy and I feel like, why change if it has been very successful for me to this point and after all these years? I am not putting down anyone else's theories of supplementation, etc.,........I just feel that in my case, the use of multiple supplements or powders would not have taken me beyond where I am now, using whole foods. You'll even notice that contrary to what you read and hear today in alot of circles, I don't feel a need to eat before I train in the AM, I don't worry about bracketing my training with supplements, I do two sessions per day, and I eat a regular meal after each training session. Hell....I've never really used cardio in my contest prep!! ( I will this year,per Eric). You have heard me say it before but I think there is a tendency in this sport to "overthink" things and attach oneself to the never ending chase of finding the "magic" supplement. To me it always has been very plain to see,very simple.............just bust your ass in the gym, eat good whole foods, and diet intelligently... mainly by manipulating carbs, and you'll be fine. One other note......I really don't count micros...I have a general idea of what I'm taking in.... but I adjust my diet simply by eliminating something or eating more of something else.I go srtictly by what I see in the mirror....I remember reading that Shawn Ray did the same ...never counted anything ...just went by the mirror.
Today was an OFF day from training for me,but the diet I am listing is basically the same diet I will follow on a daily basis for the next 4 weeks.
4:00 AM awake, coffee, 2 LIPO 6 pills
4:45 train
6:00 10 egg whites,3 yolks, oatmeal, multi vit/min tab B,C,E
9:30 6 oz beef, baked potato
12:30 6 oz beef, rice,broccoli
2:30 coffee, 2 LIPO 6 pills
3:30 train
4:30 8 egg whites, 2 yolks, grits
7:30 6oz fish, salad
10:00 6oz fish, salad
That's it for now...pretty basic. My next move will involve reducing carb intake by eliminating the potato from meal 2 and replacing it with a vegetable.
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Post by BigMikeReed on Jan 4, 2007 0:36:01 GMT -5
Keith:
First-- those leg workouts are SCARY-- ass to the grass is good- I've been doing a little of that myself lately- as John Cougar Mellencamp said "hurts so good".
Also- thanks for posting the diet. Diet is something that I struggle with- mostly just eating enough! When I see how much other guys eat it's kind of like a support group haha- "if he's eating that much so can I" ha.
Good journal man- keep posting- I'm learning alot.
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Post by masterschamp on Jan 4, 2007 7:46:11 GMT -5
Thursday, January 4, 2006 AM CHEST/CALVES
Flat DB Press 80x15,100x10,125x9,9,9
SM Inc BPress 135x15,225x12,275x12,10,10
Inc Flye 65x15,15,15
Crossovers 60x20,20,20
Standing Calf 405x9,7
Seated Calf 185x12,10
Single Calf 135x20,17
197 days till showtime!!!
_________________
NO EXCUSES !
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Post by Vikingjoe93 on Jan 4, 2007 12:35:13 GMT -5
Ok i don't mean to sound stupid but what's a LIPO? Awesome squatting masterchamp 405, for like a gaziilion sets, amazing!  Do you work at home? I noticed your am and pm workouts don't make for a usual 9 to 5 job. |
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Post by masterschamp on Jan 4, 2007 13:23:36 GMT -5
Thanks,Joe:
Lipo 6 is a thermogenic pill made by Nutrex. As far as my job goes...I'm an Elementary School Guidance Counselor. I never intended it that, way but the career I chose in education is extremely compatible with my bodybilding. I don't have to leave for work until 7:30 ( I live 5-7 minutes from my school), and I'm home by 3:15 every day. No problem at all in doing my double split routine, with the sessions at 4:45 AM, and 3:30 PM.
Keith
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Post by GerryT on Jan 4, 2007 13:39:09 GMT -5
Happy New year, Keith. Great to see you training so well.
Keep it going, bud. Will try to call this weekend.
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