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Post by Tim Wescott on Jan 8, 2007 16:30:50 GMT -5
I used to start training between either 4:30 or 5:00 AM,it was tough,but once I got used to it,I cranked it out. Can`t stay up late doing that kind of training. Another time that was tough,but very productive was when I was working making hurricane/refurbishing shutters in Port St. Lucie Fla. Got up at 4:00 AM for cardio and abs,worked 8-10 hours in the Florida heat,then back to the gym to train with my two animalistic cousins. I got into the best condition of my life IMO.....went to bed at 9PM nightly after making all my meals for the following day. Seemed like all I did was work and train.................and win trophis!! LOL  Stay focused bro,I wanna` see you win this SOB! |
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Post by masterschamp on Jan 8, 2007 17:32:59 GMT -5
Monday, January 8, 2007 PM TRICEPS/CALVES
SUPERSET:
Pressdown 100x12,150x10,10
Inc EZ Extension 70x12,90x10,10
SUPERSET:
Dec EZ Extension 80x10,10
U Grip Pressdown 120x10,10
DROPSET:
DB Kickback 45x10,drop..30x10
Calf Press ( stretch pause)
315x10,10
DOUBLE DROPSET:
Seated Calf 185x10,drop..135x10,drop..115x8
193 days till showtime!!
_________________
NO EXCUSES !
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Post by mrky03 on Jan 8, 2007 19:18:40 GMT -5
TOTALLY INSANE TRAINING MY FRIEND!!!!!!!!!
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Post by masterschamp on Jan 9, 2007 6:34:46 GMT -5
Tuesday, January 9, 2007 AM BACK/ABS
WG Pullup (eccentric pauses) BWTx10, +15x8,8,6
SUPERSET:
U Grip BB Row 225x10,295x10,10,8
DB Pullover 60x10,10,10
DROPSET:
Cable Row 250x8,8, drop...200x8
SUPERSET:
Leg Raise 15,15
Inc Hip/Knee Raise 15,15
DROPSET:
Side C Crunch 30x20,17, drop....20x10
192 days till showtime!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 9, 2007 18:24:36 GMT -5
Tuesday, January 9, 2007 PM TRAPS/R DELTS/BICEPS
BB Shrugs (with 4 sec pause at top)
315x12,405x10,10
SUPERSET:
B/Back Shrugs 405x12,12
Bent DB Lateral 50x12,12
Low Cable Curl..5/5/5 reps
80x5/5/5, 80x5/5/5
SUPERSET:
Inc DB Hammer 50x8,8
Inc EZ Bar Curl 70x10,10
192 days till showtime!!
_________________
NO EXCUSES !
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Post by TNA on Jan 9, 2007 18:26:28 GMT -5
Absolutely amazing workout!!! Take no prisoners!!!!
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Post by Tim Wescott on Jan 9, 2007 18:59:38 GMT -5
Crazy training Keith............how`s your energy holding up doing those two a day workouts?
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Post by masterschamp on Jan 9, 2007 19:36:11 GMT -5
Crazy training Keith............how`s your energy holding up doing those two a day workouts? No problem, Tim........it's what I've always done. If I don't train twice a day I don't feel like I'm really training! Keith |
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Post by masterschamp on Jan 11, 2007 8:20:42 GMT -5
Thursday, January 11, 2007 AM CHEST/CALVES
Inc DB Press 80x15,90x12,110x8
SUPERSET:
Inc DB Press 110x8
Inc B Press 275x10 ( after warm-up)
TRISET:
Inc DB Press 110x8
Inc B Press 275x9
Flat DB Press 100x10
GIANT SET:
Inc DB Press 100x10
Inc B Press 275x8
Flat DB Press 100x8
Pec Deck 100x10
TRISET:
Inc B Press 275x10
Flat DB Press 100x9
Pec Deck 100x9
SUPERSET:
Flat DB Press 100x10
Pec Deck 100x8
Pec Deck 80x10
Seated Calf 185x15
SUPERSET:
Seated Calf 185x15
Calf Press 8 platesx12
TRISET:
Seated Calf 185x12
Calf Press 6 platesx15
Standing Calf 385x13
190 days till showtime!!
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Post by masterschamp on Jan 11, 2007 17:16:55 GMT -5
Thursday, January 11, 2007 PM DELTS/TRICEPS
Inc Side Lateral 25x15,35x12,12
SUPERSET:
Inc Side lateral 35x12
U BB Row 100x10
TRISET:
Inc Side Lateral 35x10
U BB Row 100x9
Cable Front raise 80x12
Ohead C Ext 100x12
SUPERSET:
Ohead C Ext 100x10
Rope Pressdown 150x10
TRISET:
Ohead C Ext 100x10
Rope Pressdown 150x10
Lying EZ Ext 110x10
SUPERSET:
Rope Pressdown 100x8
Lying EZ Ext 110x8
Lying EZ Ext 110x10
190 days till showtime!!
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Post by mrky03 on Jan 11, 2007 19:44:02 GMT -5
Totally insane volume and intensity Keith! I don't see how you can maintain your strength though all those tri sets! Whew!!
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Post by masterschamp on Jan 11, 2007 19:56:55 GMT -5
Totally insane volume and intensity Keith! I don't see how you can maintain your strength though all those tri sets! Whew!! Thanks, Joel............like I've said before, I guess I'm just used to that amount of work, since I've always done alot of sets and trained twice daily. |
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Post by masterschamp on Jan 12, 2007 8:07:19 GMT -5
Friday, January 12, 2007 AM BACK/ABS
U Grip Pdown 100x20,150x12,180x10
SUPERSET:
U Grip Pdown 180x8
BB Row 275x8 ( after warm-up)
TRISET:
U Grip Pdown 180x8
BB Row 275x8
Cable Row 250x8
GIANT SET:
U Grip Pdown 180x8
BB Row 275x8
Cable Row 250x8
Stiff Arm Pdown 80x10
TRISET:
BB Row 275x9
Cable Row 250x8
Stiff Arm Pdown 80x8
SUPERSET:
Cable Row 250x10
Stiff Arm Pdown 70x10
Stiff Arm Pdown 70x10
Hanging Knee Raise BWTx20
SUPERSET:
Hanging Knee Raise BWTx18
Weighted Inc Situp +20x16
TRISET:
Hanging Knee Raise BWTx16
Weighted Inc Situp +20x16
Cable Side Crunch 20x20
189 days till showtime!!
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Post by Tim Wescott on Jan 12, 2007 8:17:42 GMT -5
All I can say is that is one insane back day Keith!!  |
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Post by GerryT on Jan 12, 2007 9:13:29 GMT -5
Proud of you as always, Keith. Keep it going and talk soon.
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Post by Rich on Jan 12, 2007 9:16:18 GMT -5
All I can say is that is one insane back day Keith!! #aiagree4zo# HOLY SMOKES!!! |
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Post by Intensity on Jan 12, 2007 13:01:41 GMT -5
Friday, January 12, 2007 AM BACK/ABS U Grip Pdown 100x20,150x12,180x10 SUPERSET: U Grip Pdown 180x8 BB Row 275x8 ( after warm-up) TRISET: U Grip Pdown 180x8 BB Row 275x8 Cable Row 250x8 GIANT SET: U Grip Pdown 180x8 BB Row 275x8 Cable Row 250x8 Stiff Arm Pdown 80x10 TRISET: BB Row 275x9 Cable Row 250x8 Stiff Arm Pdown 80x8 SUPERSET: Cable Row 250x10 Stiff Arm Pdown 70x10 Stiff Arm Pdown 70x10 Hanging Knee Raise BWTx20 SUPERSET: Hanging Knee Raise BWTx18 Weighted Inc Situp +20x16 TRISET: Hanging Knee Raise BWTx16 Weighted Inc Situp +20x16 Cable Side Crunch 20x20 189 days till showtime!! Every time I take a look at this thread, Keith is more and more intense so if it's day -189.... i can imagine what's going to be day -20 A champion workout, no doubt!  |
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Post by masterschamp on Jan 12, 2007 13:35:13 GMT -5
Thanks,guys....I really do appreciate the encouragement. I want to step onstage knowing there is NOTHING more I could have done in the gym to get ready!
Keith
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Post by masterschamp on Jan 12, 2007 17:26:33 GMT -5
Friday, January 12, 2007 PM TRAPS/R DELTS/BICEPS
DB Shrug 100x15,140x10
SUPERSET:
DB Shrug 140x10
B/Back Shrugs 405x10
TRISET:
DB Shrug 140x9
B/Back Shrugs 405x10
U Cable Row 80x10
DROPSET:
Rear Delt Mach 100x10,100x10..drop....70x10
BB Preacher 70x12,80x10
SUPERSET:
BB Preacher 80x10
BB Curl 80x8
TRISET:
BB Preacher 80x10
BB Curl 80x8
Cable Curl 50x10
189 days till showtime!!
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Post by mrky03 on Jan 12, 2007 19:39:51 GMT -5
All the rest of those guys don't know what their in for when they have to stand beside Keith on contest day!
Totally amazing workouts Keith!
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