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Post by masterschamp on Jan 4, 2007 13:48:58 GMT -5
Thanks,Gerry........same to you, my friend. Look forward to talking with you.
Keith
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Post by TNA on Jan 4, 2007 16:52:01 GMT -5
Nice going Keith! Keep it up brother!!!
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Post by masterschamp on Jan 4, 2007 17:43:20 GMT -5
Thursday, January 4, 2006 PM DELTS/TRICEPS
Side Lateral 30x20,45x9,9,7
Press B/Neck 135x15,185x12,225x12,10
U BB Row 65x15,15
2 Arm Ohead DB Ext 40x9,9,8
Lying EZ Ext 100x12,12, 90x15
U Grip Pressdown 100x20,18
197 days till showtime!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 5, 2007 7:47:26 GMT -5
Friday, January 5, 2007 AM BACK/ABS
T Bar Rows 3 plates x 15,4 plates x 9,9,9
WG Pulldown 150x15, 180x12,12,12
U Grip C Row 200x15,15,15
DB Row 75x20,20,20
AB Crunch Mach 70x25,20,25
Inc Knee Raise BWT x 20,15,12
196 days till showtime!!!!!!
_________________
NO EXCUSES !
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Post by Intensity on Jan 5, 2007 10:43:10 GMT -5
INSIPIRING! It's so great to have your here on WOTW Keith!
Thanks for posting the diet examples, it can be very helpful for everyone in here!
I'm anxious Keith… we need to see some 2007 masterchamp photos! Help me with this guys ;D PICS PICS PICS!
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Post by masterschamp on Jan 5, 2007 12:09:22 GMT -5
Mo..
I finally got a digital camera and I even think I know how to use it! I actualy plan on posting progress pics every two weeks, beginning Feb 1st, ( after I've dieted for 4 weeks ;D) until the show in January. It wlll be fun and a great way to monitor my progress.
Keith
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Post by Tim Wescott on Jan 5, 2007 13:10:19 GMT -5
....and a great way to make the rest of us feel even more inferior!! LOL  It`ll be great to see them Keith...I need some more incentive as of late,but my enthusiasm is picking back up bigtime. |
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Post by RUBICON19 on Jan 5, 2007 14:27:09 GMT -5
Did I hear what I thought I heard?
PICS!!!, PICS!!!, PICS!!!
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Post by Intensity on Jan 5, 2007 15:20:30 GMT -5
Seriously, i dont mind feeling weak and small after looking at your pics, I just cant wait to see them Keith!
And Randy, thanks for joining the chant!! ;D
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Post by RUBICON19 on Jan 5, 2007 15:36:46 GMT -5
Seriously, i dont mind feeling weak and small after looking at your pics, I just cant wait to see them Keith! And Randy, thanks for joining the chant!! ;D Any time |
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Post by masterschamp on Jan 5, 2007 17:10:19 GMT -5
Friday, January 5, 2007 PM R DELTS/TRAPS/BICEPS
Seated B Lateral 30x12,45x9,9,9
CG U BB Row 100x15,120x12,12,10
BB Shrug 405x15,15,15
Inc Hammer Curl 30x12,45x9,9
Lying Cable Curl 80x12,12
Standing BB Curl 75x15,15
196 days till showtime !!!!!
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Post by masterschamp on Jan 6, 2007 7:47:45 GMT -5
Saturday, January 6, 2006 AM QUADS  " So you want to be a bodybuiler,huh ? Meet me at 4:30 AM tomorrow for legs!" Narrow Stance Hacks (all the way down) 135x25,225x15.315x12,385x9,9,8,7 Leg Press 8 plates x 20,12 plates x 15,16 plates x 12,12,10,10 Walking DB Lunge( across gym) 30lb x 15,15,14,13 (each leg) Leg extension 100x20,150x20,20,17,16 OUCH!!!!!!!!!! ;D 195 days till showtime!!!! _________________ NO EXCUSES ! |
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Post by RUBICON19 on Jan 6, 2007 14:31:38 GMT -5
Saturday, January 6, 2006 AM QUADS " So you want to be a bodybuiler,huh ? Meet me at 4:30 AM tomorrow for legs!" Narrow Stance Hacks (all the way down) 135x25,225x15.315x12,385x9,9,8,7 Leg Press 8 plates x 20,12 plates x 15,16 plates x 12,12,10,10 Walking DB Lunge( across gym) 30lb x 15,15,14,13 (each leg) Leg extension 100x20,150x20,20,17,16 OUCH!!!!!!!!!! ;D I'll be there!!!! Nice work MC... You da man 195 days till showtime!!!! _________________ NO EXCUSES ! |
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Post by masterschamp on Jan 6, 2007 19:06:19 GMT -5
Saturday, January 6, 2007 PM HAMS/L BACK
Seated Leg Curl 100x15,140x9,9,9,9
Lying Leg Curl 100x12,12,12,12
Single Leg Curl 50x15,15,13,13
Weighted Hypers +25x20,20,18,16
195 days till showtime!!!!!!!
_________________
NO EXCUSES !
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Post by BigMikeReed on Jan 7, 2007 1:03:36 GMT -5
Saturday, January 6, 2007 PM HAMS/L BACK Seated Leg Curl 100x15,140x9,9,9,9 Lying Leg Curl 100x12,12,12,12 Single Leg Curl 50x15,15,13,13 Weighted Hypers +25x20,20,18,16 195 days till showtime!!!!!!! _________________ NO EXCUSES ! Nice workout Keith- my hams are hurting just thinking about it. As far as lower back goes, what would you say has been the best for you? Hypers, stiff deads? Good goin'! |
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Post by masterschamp on Jan 7, 2007 8:14:11 GMT -5
Saturday, January 6, 2007 PM HAMS/L BACK Seated Leg Curl 100x15,140x9,9,9,9 Lying Leg Curl 100x12,12,12,12 Single Leg Curl 50x15,15,13,13 Weighted Hypers +25x20,20,18,16 195 days till showtime!!!!!!! _________________ NO EXCUSES ! Nice workout Keith- my hams are hurting just thinking about it. As far as lower back goes, what would you say has been the best for you? Hypers, stiff deads? Good goin'! Mike, deadlifts... all kinds,including regular deads as well..... hyperextensions have worked well for me, too...but I have always thought of them as more of a "finishing" movement due to the fact that even when using weight , your poundages will be limited. Keith |
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Post by mrky03 on Jan 7, 2007 16:42:03 GMT -5
Your training and diet look on track to me Keith! I like what you said about not counting micro's. I thought I was the only one who did that!
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Post by Tim Wescott on Jan 8, 2007 6:48:26 GMT -5
Saturday, January 6, 2006 AM QUADS " So you want to be a bodybuiler,huh ? Meet me at 4:30 AM tomorrow for legs!" Narrow Stance Hacks (all the way down) 135x25,225x15.315x12,385x9,9,8,7 Leg Press 8 plates x 20,12 plates x 15,16 plates x 12,12,10,10 Walking DB Lunge( across gym) 30lb x 15,15,14,13 (each leg) Leg extension 100x20,150x20,20,17,16 OUCH!!!!!!!!!! ;D 195 days till showtime!!!! _________________ NO EXCUSES ! #arockon6ha# |
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Post by masterschamp on Jan 8, 2007 7:47:52 GMT -5
Monday, January 8, 2007 AM CHEST/DELTS
Inc B Press (with eccentric pauses):
135x15,225x10,10,10
SUPERSET:
Flat DB B Press 80x12, 110x10,10,10
Inc DB Flye 50x12, 70x10,10,10
DROPSET:
Cable Crossovers 60x12,12,....50x8
Seated Press (1 and 1/2 reps):
135x12,205x10,9
SUPERSET:
BB U Row 70x10,90x10,10
Seated Lateral 25x10,40x10,10
193 days till showtime!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 8, 2007 7:49:26 GMT -5
Saturday, January 6, 2006 AM QUADS " So you want to be a bodybuiler,huh ? Meet me at 4:30 AM tomorrow for legs!" Narrow Stance Hacks (all the way down) 135x25,225x15.315x12,385x9,9,8,7 Leg Press 8 plates x 20,12 plates x 15,16 plates x 12,12,10,10 Walking DB Lunge( across gym) 30lb x 15,15,14,13 (each leg) Leg extension 100x20,150x20,20,17,16 OUCH!!!!!!!!!! ;D 195 days till showtime!!!! _________________ NO EXCUSES ! #arockon6ha# That's what it's all about, my brother! You know a thing or two about hardcore yourself, my friend!! |
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