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Post by masterschamp on Feb 8, 2007 20:48:28 GMT -5
Thursday, February 8, 2007 PM DELTS/TRICEPS
Seated Press 135x15,225x8,245x6,6
Cheat Side Lateral 35x10,50x6,4,4
Side Lateral Machine 50x6,6
Partial CG BPress 225x10,275x6,6,6
OHead EZ Ext 110x6,5,4
1 Arm PDown 50x6,6
163 days till showtime!!
_________________
NO EXCUSES !
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Post by TNA on Feb 8, 2007 22:12:38 GMT -5
Sweet workout Keith! Way to go!!
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Post by masterschamp on Feb 9, 2007 11:08:06 GMT -5
Friday, February 9, 2007 AM BACK/BICEPS
Weighted Chins BWT x15, +35x6,6,4
U Grip BB Row 225x12,275x10,325x6,6,6
1 Arm Hammer Row 3 plates x6,6,6
Cable Row 300x5,5,4
BB Curl 80x12,120x6,5
DB Preacher Curl 50x6,6
Hammer Curl 50x6,5
162 days till showtime !!
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Post by Tim Wescott on Feb 9, 2007 21:12:15 GMT -5
Good one brother!! #arockon6ha#
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Post by masterschamp on Feb 10, 2007 14:03:09 GMT -5
Saturday, February 10, 2007 AM HAMS/L BACK
Lying Leg Curl 100x10, 120x8,140x6,6,6
Seated Leg Curl 160x6,6,6
Single Leg Curl 80x6,6,6
SL Deadlift 275x6,6,6
Good Mornings 96x8,8,6
161 days till showtime!!
_________________
NO EXCUSES !
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Post by Vikingjoe93 on Feb 10, 2007 15:26:41 GMT -5
Saturday, February 10, 2007 AM HAMS/L BACK Lying Leg Curl 100x10, 120x8,140x6,6,6 Seated Leg Curl 160x6,6,6 Single Leg Curl 80x6,6,6 SL Deadlift 275x6,6,6 Good Mornings 96x8,8,6 161 days till showtime!! Wow Keith, i keep hearing that you don't need alot of volume for hamstrings. You blow that theory out of the water ;D _________________ NO EXCUSES ! |
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Post by masterschamp on Feb 10, 2007 19:36:17 GMT -5
Saturday, February 10, 2007 PM QUADS
Hack Squats 135x20,225x15,315x10,405x6,6,5,4
Leg Press 16 platesx6,6,6,6
1 Leg Press 8 platesx6,5,4,4
Smith Lunge 135x6,6
1 Leg Ext 90x6,6
161 days till showtime!!
_________________
NO EXCUSES !
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Post by mrky03 on Feb 11, 2007 11:44:23 GMT -5
Like I've said many times before Keith, your workouts are truly impressive! I can't wait to see some pics!
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Post by Rich on Feb 11, 2007 22:10:20 GMT -5
Like I've said many times before Keith, your workouts are truly impressive! I can't wait to see some pics! I agree. Do you train with a partner? Because if you do ... you must go through them like ... well .... like Ronnie Coleman goes through KC Special BBQ sauce! |
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Post by masterschamp on Feb 12, 2007 8:46:29 GMT -5
Thanks, guys....no partner other than my brother who occassionally helps on leg days. Had 2 or 3 guys through the years who asked if they could train with me and the most any of them lasted was 3 days! Usually quit after leg day!!
I actually prefer training alone...it's all business to me when I train...I get into a "zone" and I really am oblivious to all that is around me. I don't need anyone else's encouragement ..I'm self motivated, and I certainly would be annoyed if they became a distraction by constantly trying to converse.etc.,
Keith
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Post by mrbeefy on Feb 12, 2007 8:59:56 GMT -5
MC!
I can relate Bro!
I can get my best wo's in when I'm alone, music cranked (BLACK SABBATH currently), and focussed in THE ZONE!!!
My best wo's, I enter the gym wanting to fight, looking to battle the iron. Get off MY equipment, stay out of MY way, and let me battle!!!
When I'm all done....THEN, and only THEN...will I "play nice!"
BEST workouts are done this way for me.
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Post by masterschamp on Feb 12, 2007 9:21:06 GMT -5
Monday, February 12, 2007 AM CHEST
Flat B Press 135x20,225x15,275x12,315x8,8,7
Inc DB Press 80x12,100x10,10,10,9
Inc DB Flye 70x15,15,13
Flat B Press 225x21...185x13...135x16 VERY tough!!....
This set was done for 50 consecutive reps,
the plates were selected to allow for the weight to be reduced as sticking points were
reached so 50 consecutive reps could be done
CALVES to be done with PM workout
159 days till showtime!!
Keith
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Post by mrbeefy on Feb 12, 2007 10:00:02 GMT -5
SLAMMIN' Keith!!!!
Keep it coming Bro!!!!
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Post by mrky03 on Feb 12, 2007 19:38:59 GMT -5
Monday, February 12, 2007 AM CHEST Flat B Press 135x20,225x15,275x12,315x8,8,7 Inc DB Press 80x12,100x10,10,10,9 Inc DB Flye 70x15,15,13 Flat B Press 225x21...185x13...135x16 VERY tough!!.... This set was done for 50 consecutive reps, the plates were selected to allow for the weight to be reduced as sticking points were reached so 50 consecutive reps could be done CALVES to be done with PM workout 159 days till showtime!! Keith Unbelievable Keith! |
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Post by masterschamp on Feb 13, 2007 9:14:45 GMT -5
Tuesday, February,13, 2007 AM BACK/BICEPS
U Grip BB Row 135x15,225x12,315x7,7,7,7
Seated C Row 250x12,12,12,12
W Grip Pdown 150x15,15,13
DB Row 60x20,17
Alt DB Curl 40x10,50x8,8,7
EZ BB Curl 85x12,12,
DB Conc Curl 40x15,15
158 days till showtime!!
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Post by Tim Wescott on Feb 13, 2007 13:06:21 GMT -5
Great friggin` workouts Keith.....keep it going bud!! #arockon6ha#
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Post by GerryT on Feb 13, 2007 13:11:13 GMT -5
Amen, Tim. Just extraordinary. Look out Masters Nats, Keith is coming!!
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Post by Tim Wescott on Feb 14, 2007 14:38:14 GMT -5
I hope they`re paying their dues Gerry,because Keith sure is.
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Post by mrky03 on Feb 14, 2007 19:37:17 GMT -5
I hope they`re paying their dues Gerry,because Keith sure is. Totally agreed! I've never seen anyone train with more intensity, volume and poundages than Keith! And thats saying something in this crowd!  |
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Post by chanman83 on Feb 14, 2007 21:44:57 GMT -5
always motivating looking in your journal.
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