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Post by mrky03 on May 18, 2006 16:10:51 GMT -5
How the heck can you breathe after that? Its like a Darden high intensity workout x 10!!! Very intriguing I might have to give some of those techniques a try. [did I just say that] #smileydidisaythat8ws#
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Post by TNA on May 18, 2006 16:11:21 GMT -5
Fantastic Keith!!! You are on fire!!!! #bbarbellsmiley4dr#
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Post by masterschamp on May 18, 2006 16:17:59 GMT -5
How the heck can you breathe after that? Its like a Darden high intensity workout x 10!!! Very intriguing I might have to give some of those techniques a try. [did I just say that] #smileydidisaythat8ws# Joel, This training is so brutal, I kind of "zone out" during the workout...I have no sense of time passing, anyone around me, or any noise. At the end I can barely catch my breath......the madman behind this is Eric of BODYFX fame. He puts together the torture,..er, I mean workouts, and I just do them!
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Post by masterschamp on May 18, 2006 16:21:36 GMT -5
Fantastic Keith!!! You are on fire!!!! #bbarbellsmiley4dr# Thanks, Terry! My legs sure felt like they were on fire!!! #flamingsmiley3zp#
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Post by Intensity on May 19, 2006 9:58:12 GMT -5
I am a fan of intensification technics like you do Keith! Your journal is… INSPIRING! #arockon6ha#
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Post by masterschamp on May 19, 2006 15:07:36 GMT -5
Computer probs all day at work...I'm posting this as I'm getting ready for my PM session. Friday, May 19, 2006 AM CHEST/CALVES (work sets only) Smith Inc Press (1 and 1/2 reps) These are brutal!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) 275x10,8 SUPERSET: Inc Flye 70x8,8,8 Flat DB Press 100x8,8,6 DROPSET: Cabvle Crossovers 70x10,10,8....drop..50x10 SUPERSET: Standing Calf 400x10,350x10 Seated Calf 185x12,135x12 DROPSET: Calf Press 345x10,8...drop...315x6 TREADMILL: 15:00 on highest incline @ 3.4
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Post by Tim Wescott on May 19, 2006 15:16:52 GMT -5
Good one bro..........I love doing those 1 and 1/2 reps....killer !!
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Post by mrky03 on May 19, 2006 16:02:33 GMT -5
Killer workout Keith! Do you do the P/RR/S in the cycles that Eric recommends?
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Post by masterschamp on May 19, 2006 19:10:22 GMT -5
Killer workout Keith! Do you do the P/RR/S in the cycles that Eric recommends? Joel, I do the cycles Eric recommends, but he has me training each bodypart more frequently than what he usually recommends.
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Post by masterschamp on May 20, 2006 7:02:04 GMT -5
Things have been a little hectic the past few days. Last night, I had to attend my son's baseball awards ceremony, and tonight, the wife and I have to go to some @#$! social function for the schools( she's an educator, too) Anyway, school will be over in 8 more days, and then I'll have all summer to totally focus on getting ready for the State Championships. One of the perks of teaching...my wife still finds plenty for me to do,however!! Here's yesterday's PM session:
Friday, May 19, 2006 PM DELTS/TRIS
(work sets only)
DB Laterals with X-REPS 50x10 + X-REPS(9),50x8 + X-REPS(7)
SUPERSET: BB U Row 100x10,10,9 Bent lateral 60x10,10,8
DROPSET: Seated Hammer Press 6 plates x10,8..drop..4 plates x9
Smith CG BP ( 1 and 1/2 reps) 275x10,245x10
SUPERSET: U Grip Pressdown 110x10,10 OHEAD DB Ext 70x10,8
DROPSET: Weighted Dips +25x12,10...drop...BWT x 15
TREADMILL: 15:00 on highest incline @ 3.4
Now I'm heading out the door for this AM's BACK session!!
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Post by Tim Wescott on May 20, 2006 7:22:30 GMT -5
Animalistic charachteristics!!! #ataz8pb#
I hope your competition is training hard,because they`re in trouble !!
Funny how wives can always manage to find things for you to do!! #flamingsmiley3zp#
Great workouts Keith....keep going brother!!
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Post by masterschamp on May 20, 2006 11:27:31 GMT -5
Saturday, May 20, 2006 AM BACK/TRAPS
(work sets only)
Super Slow WG Pullup (4 sec. up/ 4sec. down) BWTx 13,10
SUPERSET: CG T Bar Row 5 plates x10,10,8 Cable Row 250x10,9, 230x8
SUPERSET: Stiff Arm PD 100x10,8 U Grip PD 200x8,8
SUPERSET: B/Back Shrug 405x10,8 DB Shrug 130x10,8
DROPSET: CG U Cable Row 120x10..drop....90x10
TREADMILL: 15:00 on highest incline @ 3.4
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Post by Hoopie on May 21, 2006 23:39:25 GMT -5
"INSANE" nuff said about that w/o..
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Post by masterschamp on May 22, 2006 9:27:08 GMT -5
Monday, May 22, 2006 AM QUADS (work sets only) 2/1/X tempo Smith Squats 405x5,5 445x4,3 485x2, RPx1, RPx1, RPx1,RPx1 ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) ouch!!! Hacks 10 platesx6,4 8 platesx6 Leg Press 18 platesx6,6,5,4 Single Leg Ext 100x6,4 80x6 TREADMILL: 20:00 on highest incline @ 3.4
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Post by RUBICON19 on May 22, 2006 16:22:56 GMT -5
Rest pause singles!!!! OHHHHHHHHH WEEEEEEE!!!!
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Post by masterschamp on May 22, 2006 17:29:38 GMT -5
Monday, May 22, 2006 PM HAMS/LOW BACK
3/1/X tempo
(work sets only)
Lying Leg Curl 120x6,6 140x4,4 160x2, RPx2,RPx2,Rpx1,RPx1
Seated Leg Curl 130x6,6,6,5
Single Leg Curl 70x6,5,4
Rack Deadlift 445x6,6 475x4,4 495x2 RPx2, RPx1,RPx1,RPx1,RPx1
TREADMILL: 20:00 on highest incline @ 3.4
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Post by mrky03 on May 22, 2006 17:54:33 GMT -5
Killer weights Keith! Man you're one strong dude! How much do you weigh and what is your target contest weight?
I'm going to try out the power/rep range/ shock system a go, you've got me interested in trying something different.
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Post by Tim Wescott on May 22, 2006 17:59:20 GMT -5
Keith..........you sir are a friggin` animal !! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Insane training brother !! #arockon6ha#
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Post by masterschamp on May 23, 2006 7:43:17 GMT -5
Killer weights Keith! Man you're one strong dude! How much do you weigh and what is your target contest weight? I'm going to try out the power/rep range/ shock system a go, you've got me interested in trying something different. Joel, Right now I'm weighing about 190...I compete in the middleweight class, always at the top end..174.5. Some day I'll have to tell some training stories about guys I've lifted with who were REALLY strong! John DeFendis was a freakin animal!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by masterschamp on May 23, 2006 7:47:07 GMT -5
Keith..........you sir are a friggin` animal !! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Insane training brother !! #arockon6ha# Thanks,Tim. Coming from someone who trains witht the intensity that you do, that is a much appreciated compliment. I've always said I can't worry about how anyone else is training for a show......but I CAN control how hard I'm training, and always strive to outwork the competition.
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