|
|
Post by masterschamp on Feb 17, 2007 9:21:05 GMT -5
Haven't posted in a few days....had some "parenting" to do! Let's just leave it at that!!
Saturday, February 17, 2007 AM QUADS
( all sets listed are after warm ups)
Leg Press 18 plates x9,9,9
Smith Squats 405x10,10,9,8
Leg Extension 130x15,15,1313
Walking Lunge 30lb DB'sx 20,20,28,27
Leg Press 10 plates x50 ( slight pause at 25,35,43,) OUCH!
|
|
|
|
Post by masterschamp on Feb 19, 2007 9:26:12 GMT -5
Monday, February 19, 2007 CHEST/CALVES
Eric has switched things up: for the next 4 weeks I will be hitting each BP once a week with one weight session a day instead of my normal two.
Inc DB Press ( with 3 sec stretch pause)
80x12,100x8,8,8
Smith BP to Neck ( 1and1/2 reps)
135x15,225x10,275x10,10,9,8
SUPERSET:
Weighted Dips +25x10,10,10
Inc DB Flyes 70x10,10,10
DROPSET:
Cable Crossover 70x12,2..drop...50x13
Calf Press ( with 4 sec rest pause)
315x8,6
DROPSET:
Seated Calf 225x12,10,...drop...135x14
152 days till showtime!!
|
|
|
|
Post by TNA on Feb 19, 2007 11:11:05 GMT -5
Looking great Keith!!! Way to go brother! #arockon6ha#
|
|
|
|
Post by Intensity on Feb 19, 2007 12:06:07 GMT -5
Brutal!!!!!!
#bbenchpress4zy#
|
|
|
|
Post by Tim Wescott on Feb 19, 2007 13:36:34 GMT -5
Friggin` insane bro.
I can`t wait to see you kick some ass in Pittsburgh Keith,I hope you win that show.
Stay focused,and train insane as usual!!
|
|
|
|
Post by RUBICON19 on Feb 19, 2007 22:24:07 GMT -5
That 3 second pause must be BRUTAL!
|
|
|
|
Post by masterschamp on Feb 20, 2007 17:21:36 GMT -5
Tuesday, February 20, 2007 BACK/ABS
All sets after warm ups
SUPERSET:
Weighted Chins +25x10,8
U Grip Pdown 200x9,9
DROPSET:
T Bar Row 5 platesx8,7..drop.. 4 platesx7...drop..3 platesx6
SUPERSET:
Stiff Arm Pdown 100x10,10
BB Row 275x10,9
DROPSET:
Cable Row 280x10,8..drop..230x8..drop...200x7
SUPERSET:
Deadlift 405x6,5
Hyperextension +25x12,12
DROPSET:
Cable Crunch 120x12,10...drop..80x12
SUPERSET:
Leg Raise BWT x 15,15
Inc Sit Up BWT X 12,12
151 days till showtime!!
_________________
NO EXCUSES !
|
|
|
|
Post by mrky03 on Feb 20, 2007 19:34:20 GMT -5
Keith, brother that is championship training!!! Simply amazing!
|
|
|
|
Post by Vikingjoe93 on Feb 21, 2007 12:29:39 GMT -5
Hey Keith, i looked at your smith machine picture in my squats post. Great looking pants ;D ;D
|
|
|
|
Post by masterschamp on Feb 21, 2007 14:11:08 GMT -5
I definitely am NOT a GQ guy in the gym...Actually that was a pretty dressy outfit for me!I LOVE to wear those pants on leg days.......they've been with me for a LONG time!! Usually it's a torn flannel shirt,old ripped shorts or jeans, work boots and a doo-rag!
It works out great...people watching see the weights I move, the way I'm dressed, and notice that I don't speak to anyone....they ain't gonna laugh.......and they absolutley think I'm C-R-A-Z-Y and leave me the hell alone...which is what I wanted in the first place! ;D
Keith
|
|
|
|
Post by GerryT on Feb 21, 2007 14:20:58 GMT -5
Inspirational as always, Keith. Way to go! Talk soon.
|
|
|
|
Post by masterschamp on Feb 22, 2007 7:39:47 GMT -5
Thursday, February 22, 2007 DELTS/TRAPS/CALVES
Seated Laterals (with x-reps)
25x12,35x12,45x8+5,8+4,8+4,8+3
SUPERSET:
Front DB Lateral 35x10,10
Bent DB Lateral 55x10,10
DROPSET:
Seated DB Press 70x9,8..drop...60x6..drop...50x6
Shrugs (3 sec contracted hold)
405x10,8
SUPERSET:
Upright BB Row 100x10,10
B/Back Shrug 405x10,8
Calf Press (4 sec hold in stretch pos)
315x10,9
DROPSET:
Seated Calf 225x10,10...drop..185x8...drop...135x9
149 days till showtiime!!
|
|
|
|
Post by mrbeefy on Feb 22, 2007 8:02:10 GMT -5
MC! NICE shoulder wo!!!! Gotta be killer.....I just might try this one!!  Cound down time.......should we call the other competitors and tell them to just save their registration money now? ;D Dominate it Bro!!! |
|
|
|
Post by mrky03 on Feb 22, 2007 18:16:38 GMT -5
Keep the fire burning brother! Awesome intensity as usual!
|
|
|
|
Post by BigMikeReed on Feb 22, 2007 23:02:59 GMT -5
Hey Keith:
Intense stuff. I see you do behind back barbell shrugs- I started doing those a few months back and love 'em.
Keep up the great work!
Mike
|
|
|
|
Post by Vikingjoe93 on Feb 23, 2007 5:08:01 GMT -5
Hey Keith great w/o numbers. I noticed you went to Pitt, and played football if i'm not wrong. Was that the same time Dan Marino was there or did you come after him. What postion did you play? I'm a football nut if you don't notice ;D
|
|
|
|
Post by masterschamp on Feb 23, 2007 5:44:47 GMT -5
SJ:
We played 2 years together. One of the outstanding experiences of my life...at that time, we were a consistent top 10 team. Since then, the program has fallen off a bit, but their last 2 recruiting classes have been terrific and I'm really hoping they can get the program back to what it was like in the late 70's and early 80's.
Keith
|
|
|
|
Post by Vikingjoe93 on Feb 23, 2007 15:06:52 GMT -5
Awesome Keith, what position did you play? I was always a dolphin fan when Marino played. They have fallen off in the QB position since Dan left
|
|
|
|
Post by Vikingjoe93 on Feb 23, 2007 15:10:11 GMT -5
SJ: We played 2 years together. One of the outstanding experiences of my life...at that time, we were a consistent top 10 team. Since then, the program has fallen off a bit, but their last 2 recruiting classes have been terrific and I'm really hoping they can get the program back to what it was like in the late 70's and early 80's. Keith Well Dan Wandsted(?sp) always had an eye for talent, he is the coach right? He wasn't the greatest coach at the Miami dolphins but he will be a better college coach i believe. |
|
|
|
Post by masterschamp on Feb 23, 2007 18:43:27 GMT -5
SJ,
Dave Wannstedt is a former Panther...graduated in 1974, he was an Offensive Lineman, and played for Johnny Majors. Even though he wasn't successful as a Head Coach in the NFLwhen with the Bears and the Dolphins, he was an exceptional Assistant under Jimmy Johson with the Cowboys through their Super Bowl runs of the early 90's. I actually think he is better suited to be a Head Coach at the college level, and he IS a terrific recruiter. I really think he'll get the program back to national prominence, IF he is given enough time.
Keith
|
|
