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Post by masterschamp on Jan 19, 2007 7:58:47 GMT -5
Friday, January 19, 2007 AM BACK/ABS
U Grip BB Row (in rack)
135x15,225x10,275x10,315x6,335x4,4,4,4
Weighted pull Up
+30x4,4,4,3
1 Arm Hammer (plate loaded)
3platesx5,5,4,4
Weighted crunch +25x10,10,8
Weighted Leg raise +20x10,10,10
183 days till showtime!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 19, 2007 16:23:59 GMT -5
Friday, January 19,2007 PM TRAPS/R DELTS/BICEPS
Smith Shrug 225x20,315x15,404x10,455x8,8,6
C CG U Row 70x12,100x8,7,6
Seated B Lateral 30x12,50x4,4,4
Seated BB Curl 70x8,85x4,4,4,4
Alt DB Hammer 50x4,4,3,3
183 days till showtime!!
_________________
NO EXCUSES !
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Post by masterschamp on Jan 20, 2007 7:54:49 GMT -5
Saturday, January 20,2007 AM QUADS Before I post today, I just want to say that in all the years I've been training, I never did Hacks in rest-pause fashion before, until Eric started me doing them for this contest run. These are one of the hardest things I've ever done in the gym.My quads literally felt like they were going to burst after a few of these sets. ATG each rep, of course!! I have been around a long time now......I can honestly say that this last 4 weeks of training under Eric has been one of the most productive periods of training in my entire career. At my age, with all those years, that is saying something. In four weeeks the changes in my body are already very noticeable!! And I still have 6 more months to go!! As far as trainers go, the man's a genius...an EVIL genius, but a genius, still!! Oh,yeah the workout.................. Hack Squats (rest-pause to 6) 225x10,315x10,365x8,405x6,445x4+1+1, 445x4+1+1,445x3+1+1+1,445x3+1+1+1 445x2 (near death!) +1+1+1+1 Leg Press ( felt "real good" after those hacks!) 10 plates each side x 6,6,6,5,4 BB Lunge 95 (that was I could handle at this point!)x6,6,5 1 Leg Extension 100x6,4,4 FRIED!!!!!!!!!!  182 days till showtime!!!!! |
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Post by BigMikeReed on Jan 20, 2007 8:42:44 GMT -5
Keith as usual- SCARY workouts!!! I'm doing legs today and that last one motivated me there!
Keep it up 'ol man!
Mike
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Post by masterschamp on Jan 20, 2007 9:19:17 GMT -5
Keith as usual- SCARY workouts!!! I'm doing legs today and that last one motivated me there! Keep it up 'ol man! Mike Thanks, Mike..............Us "mature" guys still have a trick or two(or three!) up our sleeves for you "youngsters"!!! ;D  |
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Post by Tim Wescott on Jan 20, 2007 9:47:37 GMT -5
Those look brutal Keith........Eric is definately the man!
Keep pumping!
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Post by masterschamp on Jan 20, 2007 10:57:52 GMT -5
Those look brutal Keith........Eric is definately the man! Keep pumping! Thanks,Tim. Eric definitely knows his stuff....I am totally confident that working with him for 7 months for the Nationals will bring me in at my all time best. |
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Post by Tim Wescott on Jan 20, 2007 12:03:26 GMT -5
Those look brutal Keith........Eric is definately the man! Keep pumping! Thanks,Tim. Eric definitely knows his stuff....I am totally confident that working with him for 7 months for the Nationals will bring me in at my all time best. Keith,I`ve never had the pleasure of meeting Eric in person,but have known him now from the web for 4 or 5 years,and I`ve learned a lot from his posts and info. The guy knows his stuff and has built a great physique that proves it. I`m sure with his help,your knowledge,and your work ethic,you`ll be at an all time best my friend. Best of luck,and train insane! |
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Post by RUBICON19 on Jan 20, 2007 13:02:05 GMT -5
Sick looking workout MC!!!!!
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Post by masterschamp on Jan 20, 2007 16:02:36 GMT -5
Saturday, January 20,2007 PM L BACK/HAMS
Partial Rack DL ( rest pause to 6 reps)
225x15,315x12,405x10,465x5+1,465x5+1
465x4+1+1,465x4+1+1
Stiff Leg DL 135x15,225x10,275x6,6
Lying Leg curl 100x10,130x6,6,6,5,4
1 Leg Curl 80x6,5,4,4,4
GREAT day of LEG training!! 182 days till showtime!!
_________________
NO EXCUSES !
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Post by mrky03 on Jan 20, 2007 18:16:01 GMT -5
Keith, you are incredible! I'm always referring to your workouts when the subject of training intensity comes up!
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Post by masterschamp on Jan 20, 2007 20:43:43 GMT -5
Keith, you are incredible! I'm always referring to your workouts when the subject of training intensity comes up! Thanks alot, Joel............I'm inspired by the intensity of YOUR workouts,bro! Keith |
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Post by RUBICON19 on Jan 20, 2007 20:54:48 GMT -5
Who is that RIPPED guy in your aviator? |
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Post by masterschamp on Jan 22, 2007 5:35:21 GMT -5
Who is that RIPPED guy in your aviator? Some guy named Keith,.......thinks he's a bodybuilder or something...makes you laugh, don't it? I try to avoid him in the gym! |
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Post by masterschamp on Jan 22, 2007 5:41:11 GMT -5
Monday, January 22, 2007 AM CHEST/CALVES
Pec Deck 80x20, 100x20,18,17
Inc DB Press 80x12,110x9,9,9
F BP to Neck 225x10,275x10,01,9
Low Crossover 60x15,15,13
Seated Calf 185x18,16
Calf Press 275x15,15
St Calf 405x10,8
180 days till showtime!!
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Post by mrbeefy on Jan 22, 2007 8:52:22 GMT -5
All looks good Keith!
You are gonna ROCK at your show!!!!
Frank
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Post by Intensity on Jan 22, 2007 10:30:03 GMT -5
Rest pauses is the best thing in life… excepted sex, cakes, video games, money, cars, pizza, AC DC, Tim Wescott and Wrestling's Divas... ;D Good job Keith, your road to victory is absolutely inspiring!  |
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Post by masterschamp on Jan 22, 2007 18:20:51 GMT -5
Monday, January 22,2007 PM DELTS/TRICEPS
Inc BB F Raise 35x15,45x15,15,14
Seated Lateral 30x12,40x12,10
U C Row 80x12,100x9,9
Pressdown 120x15,15,13
CG B Press 225x12,275x12,10
OH DB Ext 45x9,7
180 days till showtime!!
_________________
NO EXCUSES !
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Post by mrky03 on Jan 22, 2007 18:44:42 GMT -5
Keith, thats just sick! TOTAL INTENSITY! You are on your way bro!
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Post by masterschamp on Jan 23, 2007 8:01:54 GMT -5
Tuesday, January 23, 2007 AM BACK/ABS
Stiff Arm Pdown 100x18,17,16
T Bar Rows 2 plates x15,3 plates x12, 5 plates x9,7,7
High Cable Rows 130x18,16,16
U Grip Pulldown 180x15,15,13
Weighted Leg Raise 20x13,12
Ab Machine 80x12,12
Cable Crunch 100x16,16
179 days till showtime !!
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