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Post by masterschamp on Jan 13, 2007 5:30:30 GMT -5
Saturday, January 13, 2007 AM QUADS
DROPSET:
Leg Ext 100x10,150x10,180x10,10,9..drop..130x9
Hacks (1 and 1/2 reps);
225x15,315x12,365x9,9,8
SUPERSET:
Leg Press 12 platesx15,16 platesx10,9 #aseeingstars5gt#
Deadlift 225x15,365x10,8
188 days till showtime!!
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Post by Tim Wescott on Jan 13, 2007 8:38:07 GMT -5
Damn........that`s friggin` insane!!  |
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Post by masterschamp on Jan 13, 2007 15:49:11 GMT -5
Saturday, January 13, 2007 PM HAMS
Lying Leg Curl ( eccentric reps):
80x15,120x8,8
SUPERSET:
SL Deadlift 135x15,225x10,10
Seated Curl 100x10,120x10,8
DROPSET:
Single Leg Curl 70x10,9,...drop...50x10
188 days till showtime!!
_________________
NO EXCUSES !
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Post by mrky03 on Jan 14, 2007 14:42:30 GMT -5
Man, leg presses supersetted with deads! Totally insane!!
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Post by masterschamp on Jan 15, 2007 10:18:38 GMT -5
Monday, January 15, 2007 AM CHEST
Incline BP (rest-pause sets after warm ups)
135x20,225x15,275x10,315x6,325x4..rp+2
325x3..rp+2 rp+1,325x3..rp+1..rp+1..rp+1
Hammer Inc BPress
405x6,6,4]
Flat DB B Press
120x6,6,5
Weighted Dips
+25x6,6,6
Seated Calf 225x8,7,6
Single Calf 185x8,8,6
186 days till showtime!!
_________________
NO EXCUSES !
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Post by BigMikeReed on Jan 15, 2007 10:22:38 GMT -5
Hey Keith:
Those are some major poundages on inclines. And your calf work- I'll bet you've got some major "mooing" going on down there- with all those lifts you can't be callin' them calves anymore- they are COWS.
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Post by Tim Wescott on Jan 15, 2007 13:12:01 GMT -5
I gotta` start training harder!!
Keith,you`re an inspiration buddy.....take it home!! #btrophysmiley2ee#
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Post by masterschamp on Jan 15, 2007 17:41:25 GMT -5
Monday, January 15, 2007 PM DELTS/TRICEPS
Press (rest -pause reps after warm-ups)
135x15,185x12,225x8,255x5..rp..+1,255x4..rp +1,+1
255x3..rp.+1..+1.+1
BB U Row 115x6,6
1 Arm Lateral 50x5,4
Lying EZ Ext 100x10,120x6,6,5
2 Arm Ohead DB Ext 45x6,6,4
Pressdown 130x12,180x6,6
186 days till showtime!!
_________________
NO EXCUSES !
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Post by Tim Wescott on Jan 15, 2007 18:37:53 GMT -5
Nice presses Keith!
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Post by masterschamp on Jan 16, 2007 8:30:29 GMT -5
Tuesday, January 16, 2007 AM BACK
CG Weighted Chins (rest-pause)
BWTx20,+25x4..rp+1..+1, +25x3..rp+1..+1..+1,+25x3..rp+1..+1..+1
BB Row 225x12,275x8,315x6,6,6
U Grip C Row 280x6,6,5
DB Row 130x5,5,4
Weighted Leg Raise +20x10,10,10
Inc Sit Up +25x10,10,8
185 days till showtime!!
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Post by GerryT on Jan 16, 2007 13:59:01 GMT -5
Inspirational as always, Keith! Can't wait to see you and work with you!! Continued luck and success, bud.
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Post by chanman83 on Jan 16, 2007 16:40:12 GMT -5
One of my fav journals to read. always motivating!! I'm sooo coming to support you in 2007!
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Post by masterschamp on Jan 16, 2007 18:09:06 GMT -5
Tuesday, January 16, 2007 PM TRAPS/REAR DELTS/BICEPS
CG U BB Row 80x12,110x8,8,6
DB Shrug 135x8,8,7
Rear Delt Row 140x8,6,6
DB Curl ( rest pause reps)
40x10, 55x4+1+1,55x3+1+1+1,55x3+1+1
EZ BB Curl 120x6,4,4
DB Preacher 40x6,4
185 days till showtime!!
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Post by mrky03 on Jan 16, 2007 19:40:51 GMT -5
Totally awesome Keith! I can't wait to see you ripped to shredds!
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Post by masterschamp on Jan 17, 2007 8:10:37 GMT -5
Wednesday, January 17, 2007 OFF DAY
I usually don't post on an off day, but there is something that I wanted to share concerning the off days. In the past when I have had an off day, I still would find myself in the gym working on something, just not to the extent of a full blown workout. During my prep to this point I decided that my off day as I prepare for the Nationals would truly be an off day. No working out of any kind, no cardio, nothing!
The difference is remarkable!! Having the break, ( a REAL break), in the middle of the week has been great for my recuperation and has allowed me to tackle the rest of the week's workouts as if they were in the beginning. Now I am someone who has always double splitted with heavy weights and alot of volume and have always considered my recuperative abilities as one of my strengths..............if I notice a difference, it is significant.
Treat your off days as just that...OFF from everything. Your body will thank you for it!!!!
Keith
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Post by mrky03 on Jan 17, 2007 18:21:02 GMT -5
Wednesday, January 17, 2007 OFF DAY I usually don't post on an off day, but there is something that I wanted to share concerning the off days. In the past when I have had an off day, I still would find myself in the gym working on something, just not to the extent of a full blown workout. During my prep to this point I decided that my off day as I prepare for the Nationals would truly be an off day. No working out of any kind, no cardio, nothing! The difference is remarkable!! Having the break, ( a REAL break), in the middle of the week has been great for my recuperation and has allowed me to tackle the rest of the week's workouts as if they were in the beginning. Now I am someone who has always double splitted with heavy weights and alot of volume and have always considered my recuperative abilities as one of my strengths..............if I notice a difference, it is significant. Treat your off days as just that...OFF from everything. Your body will thank you for it!!!! Keith Good advice Keith! |
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Post by masterschamp on Jan 18, 2007 8:32:11 GMT -5
Thursday, January 18, 2007 AM CHEST/DELTS
Inc DB BPress 80x12,100x10, 120x6, 130x5,5,4,4
Inc BPress 135x15,225x12,315x6,330x4,4,4,3
Dec B Press 225x12,315x4,4,4,4 (felt HEAVY after inclines)
Seated DB Press 50x2,60x10,70x8,75x6,6,4
1 Arm DB U Row 30x8,45x6,6,4
184 days till showtime!!
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Post by masterschamp on Jan 18, 2007 16:43:10 GMT -5
Thursday, January 18,2007 PM TRICEPS/CALVES
Inc EZ OH Ext 50x15,70x12,90x4,4,3
Dec CG B Press 225x12,275x6,295x4,3,3
Calf Press 315x10,405x8,7,6
Seated Calf 185x12,225x8,8,6
184 days till showtime!!
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Post by mrky03 on Jan 18, 2007 17:51:12 GMT -5
Darned impressive weights Keith!
Hows the weather in Fla.? Its finally decided to turn winter up here!
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Post by masterschamp on Jan 18, 2007 19:05:54 GMT -5
Thanks, Joel......
the weather is "ok"...only made it to 80 today! ;D
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