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Post by masterschamp on Feb 2, 2007 8:11:59 GMT -5
Friday, February 2, 2007 AM BACK
Stiff Arm Pdown 130x10
SUPERSET:
Stiff Arm Pdown 130x10
High Cable Row 200x10
TRISET:
Stiff Arm Pdown 130x8
High Cable Row 200x9
U Grip BB Row 275x10
GIANT SET:
Stiff Arm Pdown 130x8
High cable Row 200x8
U Grip BB Row 275x8
W Grip Pdown 200x8
DROPSET:
1 Arm DB Row 130x6..drop..100x10..drop..80x10
169 days till showtime
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Post by Tim Wescott on Feb 2, 2007 15:21:50 GMT -5
AWESOME !!
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Post by masterschamp on Feb 3, 2007 10:45:43 GMT -5
Friday, February 2, 2007 PM TRAPS/R DELTS/BICEPS/CALVES
Smith B/Back Shrugs 405x8
SUPERSET:
Smith B/Back Shrugs 405x8
BB Shrug 405x8
TRISET
Smith B/Back Shrugs 405x8
BB Shrug 405x7
R Delt Mach 100x9
R Delt Mach 100x8
Inc Hammer Curl 45x10
SUPERSET:
Inc Hammer Curl 45x8
Preacher BB Curl 80x10
TRISET:
Inc Hammer Curl 45x8
Preacher BB Curl 80x7
Low Cable Curl 70x10
Hanging Leg Raise BWT x20
SUPERSET:
Hanging Leg Raise BWTx18
Inc Sit up +15x16
TRISET:
Hanging Leg Raise BWTx16
Inc Sit Up +15x15
Side cable Crunch 30x20
169 days till showtiime!!
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Post by masterschamp on Feb 3, 2007 10:47:01 GMT -5
Saturday, February 3, 2007 AM QUADS
DROPSET:
Smith Squats 135x20,225x15,315x12,405x8...drop..315x8..drop..22 5x8
Leg Press (with eccentric pauses)
16 plates x 8,8 7,6
SUPERSET:
Leg Extensions 120x12,12,10
Walking DB Lunge 30x10,10,8 (these actually felt HEAVY!!)
168 days till showtime!!
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Post by mrbeefy on Feb 3, 2007 13:50:02 GMT -5
Damn MC!
You keep this up, and in 168 days when you step on stage...your competitors will take one look, walk off the stage, and just hand you 1, 2,3,4 and 5th PLACE ALL TOGETHER!
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Post by masterschamp on Feb 3, 2007 18:19:43 GMT -5
Saturday, February 3, 2007 PM HAMS/L BACK
SUPERSET:
Lying Leg Curl 130x10,10,8
Seated Leg Curl 140x10,9,8
SUPERSET:
Stiff Leg DL 225x12,12
Hyperextension +25x12,10
DROPSET:
Single Leg Curl 80x10..drop..70x7..drop..60x8
168 days till showtime!!
_________________
NO EXCUSES !
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Post by Rich on Feb 3, 2007 21:34:49 GMT -5
Saturday, February 3, 2007 PM HAMS/L BACK SUPERSET: Lying Leg Curl 130x10,10,8 Seated Leg Curl 140x10,9,8 SUPERSET: Stiff Leg DL 225x12,12 Hyperextension +25x12,10 DROPSET: Single Leg Curl 80x10..drop..70x7..drop..60x8 168 days till showtime!! _________________ NO EXCUSES ! Nice. That SLDL/hyper superset must be brutal! |
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Post by masterschamp on Feb 5, 2007 8:34:58 GMT -5
Monday, February 5, 2007 CHEST/CALVES
Inc B Press 135x20,225x12,275x10,315x6,6,6,6,6,6
Flat DB B Press 120x6,6,6,6
Weighted Dips +25x8,6,6
Standing Calf 225x15,315x10,365x8,6,6
Seated Calf 225x6,4
166 days till showtime!!
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Post by RUBICON19 on Feb 5, 2007 15:20:41 GMT -5
LUNATIC!!!
Hey. Do you still try to get 400 grams protein per day? I think you said this before
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Post by masterschamp on Feb 5, 2007 15:30:31 GMT -5
Randy....that's what I shoot for when I take my carbs to 0-5 per day for the last 6-8 weeks. I get most of that from beef and eggs. This year I might go 300-350 instead, depending on how I'm cutting.
Keith
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Post by RUBICON19 on Feb 5, 2007 15:37:04 GMT -5
Randy....that's what I shoot for when I take my carbs to 0-5 per day for the last 6-8 weeks. I get most of that from beef and eggs. This year I might go 300-350 instead, depending on how I'm cutting. Keith Nice. Thanks. When you add it up: Lets say eggs. Do you make sure that you get say 42 grams of protein from 7 whole eggs and just let the fat be what it is? Or do you mix whites with wholes? |
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Post by masterschamp on Feb 5, 2007 18:25:27 GMT -5
Monday, February 5, 2007 CHEST/CALVES
Inc B Press 135x20,225x12,275x10,315x6,6,6,6,6,6
Flat DB B Press 120x6,6,6,6
Weighted Dips +25x8,6,6
Standing Calf 225x15,315x10,365x8,6,6
Seated Calf 225x6,4
166 days till showtime!!
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Post by masterschamp on Feb 5, 2007 18:28:59 GMT -5
Randy....that's what I shoot for when I take my carbs to 0-5 per day for the last 6-8 weeks. I get most of that from beef and eggs. This year I might go 300-350 instead, depending on how I'm cutting. Keith Nice. Thanks. When you add it up: Lets say eggs. Do you make sure that you get say 42 grams of protein from 7 whole eggs and just let the fat be what it is? Or do you mix whites with wholes? Randy, I usually would keep all the yolks in there except for maybe one or two at the most. I really don't count fat grams either...like I said before the only thing I'm exact about is the grams of carbs I take in. I can give pretty accurate estimates on the protein and fat, but they are still estimates. Keith |
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Post by RUBICON19 on Feb 5, 2007 21:42:03 GMT -5
Okay. Thanks
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Post by masterschamp on Feb 6, 2007 6:52:53 GMT -5
Tuesday, February 6, 2007 AM BACK/BICEPS
Partial Bent Bb Row 135x15,225x10,275x8,315x6,6,6,6,5,4
CG Seated Row 280x6,6,5
UGrip Chin +25x6,6,5
Alt DB Curl 35x8,55x6,6,5,5
Db Preacher 45x6,4
165 days till showtime!!
_________________
NO EXCUSES !
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Post by Vikingjoe93 on Feb 6, 2007 9:42:05 GMT -5
Tuesday, February 6, 2007 AM BACK/BICEPS Partial Bent Bb Row 135x15,225x10,275x8,315x6,6,6,6,5,4 CG Seated Row 280x6,6,5 UGrip Chin +25x6,6,5 Alt DB Curl 35x8,55x6,6,5,5 Db Preacher 45x6,4 165 days till showtime!! Wow Keith, those barbell row poundages are just crazy!!  _________________ NO EXCUSES ! |
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Post by Tim Wescott on Feb 6, 2007 17:28:21 GMT -5
Intense and heavy as usual my friend!!
Pour it on!
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Post by TNA on Feb 6, 2007 19:23:47 GMT -5
Fantastic Keith! Looking great brother.
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Post by masterschamp on Feb 6, 2007 20:32:52 GMT -5
Tuesday, February 6, 2007 PM TRAPS/R DELTS/ABS
BB Shrugs 225x12,315x12,405x12,465x8,8,8,8
DB Shrugs 130x10,10
Bent Lateral 60x6,6,6
Inc Weighted Sit Up +25x10,10,10,9
Weighted Leg Raise +20x10,10
165 days till showtime!!
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Post by masterschamp on Feb 8, 2007 9:18:13 GMT -5
Thursday February 8, 2007 AM CHEST/CALVES
Incline DB Press 80x12,100x10,120x6,6,6
Inc Hammer BP 8 plates x 6,6,6
Dec B Press 315x6,6,6
DB Flyes 80x8,7,6
Standing Calf 405x6,6
Seated Calf 225x6,4
Calf Press 365x6,5
163 days till showtime!!
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