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Post by masterschamp on Apr 2, 2007 20:04:54 GMT -5
It`ll be a really tough contest Keith,but I keep remembering the pics that you e-mailed me a few years ago before we really knew each other, and if you bring that package or better,you will be a force in your class as well as for the overall !! Well, you know, Tim, that I always say my goal is to beat myself...to be better than I was last time out. My goal is to beat the guy in those pictures..if I do that, I'm willing to let the chips fall wherever they may. Keith |
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Post by Tim Wescott on Apr 2, 2007 20:06:27 GMT -5
It`ll be a really tough contest Keith,but I keep remembering the pics that you e-mailed me a few years ago before we really knew each other, and if you bring that package or better,you will be a force in your class as well as for the overall !! Well, you know, Tim, that I always say my goal is to beat myself...to be better than I was last time out. My goal is to beat the guy in those pictures..if I do that, I'm willing to let the chips fall wherever they may. Keith I hear ya` Keith,that`s what it`s all about. |
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Post by Intensity on Apr 3, 2007 14:43:40 GMT -5
Always a pleasure to read your journal Keith! Everything seem to go as you want… i'm very happy for you!
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Post by mrky03 on Apr 3, 2007 19:45:22 GMT -5
Have a great spring break Keith! You've earned it after those killer workouts!
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Post by masterschamp on Apr 7, 2007 16:16:32 GMT -5
Saturday, April 7, 2007 AM BICEPS/TRICEPS
Alt DB Curl 30x15,40x12,55x6,45x9
BB Preacher 90x9,75x12
Lying C Curl 80x12,60x15
UG Pressdown 120x20,15
Inc Pressdown 100x15,12
Ohead EZ Ext 110x12,9
Smith CG BP 225x12,275x9,6
Saturday, April 7, 2007 PM QUADS/HAMS
Smith Squats 135x20,225x15,315x10,405x6
Leg Press 16 plates x 9, 14 plates x 12
1 Leg Press 6 plates x 12, 4 plates x 15
1 Leg Ext 100x15, 80x20
S Leg Curl 100x20,15
Lying Leg Curl 100x15,12
SL Deads 225x12,9
1 Leg Curl 90x8,5
30 minutes treadmill on highest incline @ 3.4
All in a day's work!!! BWT 182
_________________
NO EXCUSES !
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Post by Tim Wescott on Apr 7, 2007 19:27:59 GMT -5
#bowdown3ht#
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Post by masterschamp on Apr 9, 2007 9:20:45 GMT -5
Here's what I did this morning....I'll be back in the gym this afternoon to hit the same bodyparts AGAIN!!
Monday, April 9, 2007 AM CHEST/CALVES
Inc B Press 135x20,225x12,275x10,315x6,6,6,6,6,5,5,5,4,4
Standing Calf 225x20,315x12,405x8,8,8,8,8,6
At present I'm holding around the 182 mark. I'd estimate my BF to be around 8%. Vascularity is there 24/7 now, rather than just when pumped. Abs are in... if I hit the 162-164 range I'm shooting for, I should be absolutely peeled. This is probably the best condition I've been in this far out from a show....15 weeks to go.
Keith
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Post by chanman83 on Apr 9, 2007 10:52:54 GMT -5
Awesome work as alwasy keith.
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Post by masterschamp on Apr 9, 2007 11:51:27 GMT -5
Thanks, Andrew...how's the shoulder holding up?
Keith
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Post by chanman83 on Apr 9, 2007 11:54:04 GMT -5
Thanks, Andrew...how's the shoulder holding up? Keith Feels great. I haven't done much on it in about a month now and It will be tested tomorrow doing shock chest. Eric knows my injury so we'll prob take it light for a while. Being safe is key! |
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Post by Tim Wescott on Apr 9, 2007 16:29:55 GMT -5
162-164 range?
Wow,Keith,that`ll put you in the Welterweights where you will kill people.
Sounds like it`s gonna` be a great showing for you bud!!
Stay focused...........as if I need to say that to you.
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Post by mrky03 on Apr 9, 2007 17:46:30 GMT -5
That was one heck of unbelievable workout Keith! I don't see how you do it! FREAK!!!!
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Post by masterschamp on Apr 12, 2007 19:55:50 GMT -5
Thursday, April 12, 2007 AM DELTS/TRAPS/CALVES
Shoulder Press 135x15, 185x12, 225x8, 250x6,6,6,6,6,5,5,4
BB Shrug 225x15, 315x10, 405x8, 465x6,6,6,6
Calf Press 405x8,8,8,8,6,6
Thursday, April 12, 2007 PM DELTS/TRAPS/CALVES
Alt DB Front Raise 30x10,40x9,7
Seated Lateral 40x12,10
C U Row 70x15,13
Bent C Lateral 40x20,18
B/B BB Shrug 365x20,15,12,10
Seated Calf 185x16,13,12
Treadmill: 30 minutes on highest incline @ 3.4
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Post by Tim Wescott on Apr 13, 2007 3:57:50 GMT -5
HUGE numbers Keith...........nice one!!
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Post by masterschamp on Apr 13, 2007 9:21:08 GMT -5
Thanks Tim......I am feeling great to this point in my prep.
Keith
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Post by mrky03 on Apr 13, 2007 17:46:15 GMT -5
You've got to be happy with your progress Keith! Your strength is up and your bodyfat is going down! Thats what we all want!
That Eric is pretty smart isn't he? Its crazy how he just knows what is going to work well for each individual. Not to mention you are absolutely one of the hardest workers I've ever seen! Keep up the good work Keith!
I'm definitely going to stick with the P/RR/S for my contest prep this year.
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Post by RUBICON19 on Apr 13, 2007 18:57:05 GMT -5
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Post by masterschamp on Apr 16, 2007 16:54:11 GMT -5
Monday, April 16, 2007 AM CHEST/CALVES Inc BP 135x20,225x12,275x8,305x6, 225x13,305x5,225x12 Hammer BP 8 plates x6,4 plates x15,8 plates x5,4 plates x13 Inc DB Flye 75x9,45x20,75x8,45x20 Pec Deck 100x8,60x20,100x7,60x20 Standing Calf 405x9,315x12,405x8 Seated Calf 135x25,185x12,135x23 Monday, April 16, 2007 PM CARDIO ( yes, cardio!!)  Treadmill: 35 minutes on highest incline @3.4 |
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Post by Tim Wescott on Apr 16, 2007 17:09:38 GMT -5
Crazy numbers Keith! #bowdown3ht#
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Post by mrky03 on Apr 16, 2007 17:31:27 GMT -5
Monday, April 16, 2007 AM CHEST/CALVES Inc BP 135x20,225x12,275x8,305x6, 225x13,305x5,225x12 Hammer BP 8 plates x6,4 plates x15,8 plates x5,4 plates x13 Inc DB Flye 75x9,45x20,75x8,45x20 Pec Deck 100x8,60x20,100x7,60x20 Standing Calf 405x9,315x12,405x8 Seated Calf 135x25,185x12,135x23 Monday, April 16, 2007 PM CARDIO ( yes, cardio!!) Treadmill: 35 minutes on highest incline @3.4 Wow, that had to hurt! Great workout Keith! |
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