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Post by masterschamp on Feb 23, 2007 18:50:43 GMT -5
Friday, February 23, 2007 BICEPS/TRICEPS
Preacher Curl ( 1 and 1/2 reps)
70 x 10,9
DROPSET:
Cable Double Bicep 80x8,7...drop...60x7...drop...40x12
SUPERSET:
Inc Hammer 45x10,10
Rev BB Curl 85x8,8
SUPERSET:
OHead C Ext 130x10,8
Pressdown 130x8,8
Smith CG B Press ( 1 and 1/2 reps)
225x10,9,8,8
DROPSET:
Lying DB Ext 45x10,10...drop...35x9
SUPERSET
Leg Raise BWTx20,17
Side C Crunch 30x12,10
DROPSET:
Ab Crunch Mach 100x12,12...drop...80x10
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Post by RUBICON19 on Feb 23, 2007 23:54:28 GMT -5
Tuff Sled'n!!!  |
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Post by masterschamp on Feb 24, 2007 7:39:11 GMT -5
Saturday, February 24, 2007 QUADS/HAMS
Leg Extension 150x12
SUPERSET:
Leg Extension 150x10
Walking Lunge 95x10
TRISET:
Leg Extensioin 130x9
Walking Lunge 95x8
Smith Squats 315x7
GIANT SET:
Leg Extension 120x8
Walking Lunge 95x7
Smith Squat 315x5
Leg Press 14 plates x 5
TRISET:
Walking Lunge 95x8
Smith Squats 275x8
Leg Press 14 plates x 6
SUPERSET:
Smith Squat 275x10
Leg Press 12 plates x 9
Leg Press 14 plates x 7
Lying Leg Curl ( with eccentric pauses)
120x10,10,9,8
DROPSET:
Seated Leg Curl 130x10, 130x9...drop...100x12
SUPERSET:
Adduction Machine pin 12 x 15,13
DB SL Deadlift 110x15,15
THIS WAS A BALLBUSTER....AND I LOVED IT!!!!!!!!
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Post by Tim Wescott on Feb 24, 2007 8:25:36 GMT -5
No words come to mind..............so: #arockon6ha# #aseeingstars5gt# #woohoo8ad# #thumbsupsmileyanim9lp# #woot4ho# #woot4ho# #highfive5wp# #bowdown3ht# #bowdown3ht# |
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Post by BigMikeReed on Feb 24, 2007 9:41:05 GMT -5
Keith:
With all those heavy moves AND the lunges with weight... my a$$ would be too sore to ever walk again.
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Post by mrky03 on Feb 24, 2007 10:50:51 GMT -5
HOLY CRAPP!!!! Total animalistic workout Keith!
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Post by masterschamp on Feb 26, 2007 18:16:54 GMT -5
Monday, February 26, 2007 CHEST/CALVES
Smith Inc B Press (with rest pause)
135x20,225x15,275x10,315x4+3,4+3,3+3,3+3
Inc DB Flye 70x8,85x6,6,5,4
Flat DB B Press 120x6,6,6,5
Weighted Dips +35x6,6,5,4
Standing Calf (with rest pause)
405x8+4,6+4,6+3
Seated Calf 225x8,8,7
145 days till showtime!! BWT: 195.5
_________________
NO EXCUSES !
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Post by RUBICON19 on Feb 27, 2007 14:28:52 GMT -5
Good God. You are still alive after that leg day!!!!!!! |
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Post by RUBICON19 on Feb 27, 2007 14:29:10 GMT -5
Hows the diet looking?
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Post by mrky03 on Feb 27, 2007 15:13:47 GMT -5
I was going to ask the same thing. Are you doing the high protein high fat diet at this stage? |
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Post by masterschamp on Feb 27, 2007 22:13:57 GMT -5
Tuesday, February 27,2007 BACK/ABS
Rack Deadlift( with rest pause)
after warm ups: 455x4+3,4+3,3+3,3+3
WG Weighted Chin +35x6,6
CG Weighted Chin +35x6,6
U Grip Chin +35x6,5
WG BB Row 275x6,6,6,5
CG Seated C Row 300x6,4
U Grip Low Hammer 3 plates x 6,6,5
Cable Crunch 100x10,8,8
Weighted Knee Raise +25x10,10
144 days till showtime!! BWT: 195
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Post by masterschamp on Feb 27, 2007 22:17:37 GMT -5
I was going to ask the same thing. Are you doing the high protein high fat diet at this stage? Yeah, guys...I am into week two and feeling great! Keith |
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Post by Intensity on Feb 28, 2007 11:14:31 GMT -5
Yesterday, I only watched your legs workout… and today, my legs are sore!!!! HARDCORE!!!!
Keith, if 195 is the actual bodyweight, what would you guess is the targeted bodyweight?
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Post by masterschamp on Feb 28, 2007 11:58:28 GMT -5
Yesterday, I only watched your legs workout… and today, my legs are sore!!!! HARDCORE!!!! Keith, if 195 is the actual bodyweight, what would you guess is the targeted bodyweight? Mo, I'll be coming in at 174, right at the top of the middleweight class. Keith |
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Post by mrky03 on Feb 28, 2007 18:25:49 GMT -5
Keith, I really interested in learning more about the specifics of your diet. Is it the same as the Ketogenic diet?
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Post by masterschamp on Feb 28, 2007 21:09:53 GMT -5
Keith, I really interested in learning more about the specifics of your diet. Is it the same as the Ketogenic diet? Joel, I basically follow the "anabolic diet" developed by Dr. Mauro DiPasqualle back in the 90's. It's basically a high protein- high fat, VERY low carb diet M-F, then it switches to a high carb- moderate protein, low fat diet for 36 hours on the weekend. It was specifically desidned to switch the body to burning fat eaten AND STORED for energy as the preferred source rather than carbs. The alternating 5-2 pattern was designed to maximize and manipulate the body's natural production of testosterone, growth hormone, and insulin.The first week is a real !@%$#, but after that each week gets easier to the point where you feel GREAT...no energy swings,AND you hold onto your muscle (at least I do..I don't want his to turn into a "which diet is best thing), while becoming absolutely shredded. I really don't have to carb deplete and go through a big load either the last week. Keith |
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Post by chanman83 on Feb 28, 2007 22:12:36 GMT -5
hey Keith, stopping in to see how your doing. Great job as always!
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Post by RUBICON19 on Feb 28, 2007 22:49:37 GMT -5
Its a great diet! Best, I would say. or variations of it
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Post by masterschamp on Mar 1, 2007 9:20:01 GMT -5
Thursday, March 1, 2007 DELTS/ABS
Smith Press ( with rest pause)
135x12,185x10, 225x6+3,5+3,5+2,4+2
Upright BB Row 120x6,6,6,5
Bent DB Lateral 65x6,6,6,6
Seated DB Shrug 120x8,8,6
CG U BB Row 110x8,7,6
Calf Press ( with rest pause)
315x8+4,8+4,7+3
Seated Calf 225x8,7,6
142 days till showtime!! BWT 191.5
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Post by Vikingjoe93 on Mar 1, 2007 9:38:20 GMT -5
Keith what is the minimum fat intake on a diet like the one you are on. I was thinking of trying it but don't want to take in 100 grams of fat due to the fact i am already extremely overweight. I don't think the high fat would be good for my heart at this point until i get my bodyweight down.
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