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Post by masterschamp on Apr 28, 2007 9:17:57 GMT -5
Whats your body weight looking like? I know you're getting close to contest condition. Great leg workout btw! Joel I'm at 178 and holding right now...I'm harder at this weight than I have been previously, so I decided to hold here for a couple of weeks, as I keep getting harder without dropping weight....looks like I'll be coming in somewhere around 168-170. Now, it's just a matter of doing the final "tightening up" for these last 8 weeks till the West Palm. Keith |
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Post by EBA84 on Apr 28, 2007 9:36:52 GMT -5
Saturday, April 28,2007 AM QUADS/HAMS Squats 135x20,225x15,315x10,365x9,9,7,7 Hacks 225x20,315x13,365x10,405x7 Leg Press 8 platesx20,12 platesx15,14 platesx10,16 platesx7 1 Leg Ext 80x12,12,..drop...50x14 Lying Leg Curl 100x12,150x8,170x6,6 Seated Curl 120x15,140x12,160x7 SL DL 135x20,225x15,315x10 1 Leg Curl 80x12,10..drop...50x10 Back tonight for 40 minutes of cardio!! 8 weeks till the West Palm 12 weeks till the Nationals Keith Now that is my kind of leg workout. Nice! |
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Post by masterschamp on Apr 28, 2007 10:11:41 GMT -5
Saturday, April 28,2007 AM QUADS/HAMS Squats 135x20,225x15,315x10,365x9,9,7,7 Hacks 225x20,315x13,365x10,405x7 Leg Press 8 platesx20,12 platesx15,14 platesx10,16 platesx7 1 Leg Ext 80x12,12,..drop...50x14 Lying Leg Curl 100x12,150x8,170x6,6 Seated Curl 120x15,140x12,160x7 SL DL 135x20,225x15,315x10 1 Leg Curl 80x12,10..drop...50x10 Back tonight for 40 minutes of cardio!! 8 weeks till the West Palm 12 weeks till the Nationals Keith Now that is my kind of leg workout. Nice! Thanks, Eric......coming from you big guy, it means alot!! BTW.... your avatar looks freakin awesome!! Keith |
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Post by EBA84 on Apr 28, 2007 14:09:26 GMT -5
Keep busting your ass. I will be cheering for you in Pittsburgh.
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Post by Tim Wescott on Apr 30, 2007 16:12:21 GMT -5
Friggin` animalistic leg day Keith!!
Keep pushing it bud,you`re gonna` be a force to reckon with in Pittsburgh.
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Post by masterschamp on May 1, 2007 7:50:46 GMT -5
Monday, April 30, 2007 CHEST/CALVES
SUPERSET:
Pec Deck 100x10,100x10
BP to Neck 225x12,225x10
DROPSET:
Pec Deck 100x10,...drop...80x12
DROPSET:
BP to Neck 225x12,...drop...185x10,...drop...135x10
SUPERSET:
Weighted Dips BWTx15, +25x12,10
Inc B Press 225x10, 275x10,8
DROPSET:
Weighted Dips +25x10,...drop...BWTx12
DROPSET:
Inc B Press 275x10,...drop...225x10,...drop...135x12
DROPSET:
Crossovers 80x15,...drop...50x12
SUPERSET:
Standing Calf 315x12,10,8
Calf Press 365x15,12,10
DROPSET:
Seated Calf 225x8,...drop...185x9,...drop...135x10
Cardio: 40:00 treadmill on highest incline @ 3.4
BWT: 178
54 days till the West Palm
81 days till the Nationals
_________________
NO EXCUSES !
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Post by masterschamp on May 1, 2007 9:21:07 GMT -5
Just a note.....will be going to DC with our school patrols TH-SA so I won't be posting after tomorrow until Sunday. I found a gym that is open 24 hours RIGHT NEXT DOOR to the hotel we will be staying at!! I called and explained I was in the middle of my contest prep and the manager said I'd just have to pay for one visit but he'd let me come in as many times as I needed!
Keith
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Post by Tim Wescott on May 1, 2007 11:05:34 GMT -5
Just a note.....will be going to DC with our school patrols TH-SA so I won't be posting after tomorrow until Sunday. I found a gym that is open 24 hours RIGHT NEXT DOOR to the hotel we will be staying at!! I called and explained I was in the middle of my contest prep and the manager said I'd just have to pay for one visit but he'd let me come in as many times as I needed! Keith Awesome Keith,I love visiting strange gyms and breaking their machines!! ;D |
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Post by chanman83 on May 1, 2007 14:47:14 GMT -5
Just a note.....will be going to DC with our school patrols TH-SA so I won't be posting after tomorrow until Sunday. I found a gym that is open 24 hours RIGHT NEXT DOOR to the hotel we will be staying at!! I called and explained I was in the middle of my contest prep and the manager said I'd just have to pay for one visit but he'd let me come in as many times as I needed! Keith Wow keith where, your near me ;D |
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Post by masterschamp on May 1, 2007 14:58:24 GMT -5
SpringHill Suites in Gaithersburg....
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Post by chanman83 on May 1, 2007 15:55:14 GMT -5
SpringHill Suites in Gaithersburg.... haha that MURLAND not DC :-) but still thats cool. Show those MURLAND guys how it's done! |
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Post by masterschamp on May 1, 2007 17:40:01 GMT -5
Keep your ears open this weekend Andrew....you might hear some plates bangin!!
Keith
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Post by RUBICON19 on May 1, 2007 20:56:54 GMT -5
Just a note.....will be going to DC with our school patrols TH-SA so I won't be posting after tomorrow until Sunday. I found a gym that is open 24 hours RIGHT NEXT DOOR to the hotel we will be staying at!! I called and explained I was in the middle of my contest prep and the manager said I'd just have to pay for one visit but he'd let me come in as many times as I needed! Keith Awesome Keith,I love visiting strange gyms and breaking their machines!! ;D I'm with Tim. Thats always a great time!!! Have fun |
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Post by masterschamp on May 7, 2007 20:37:18 GMT -5
Had a GREAT time in DC! The gym was great..had some hardcore guys in there in the AM and we hit it right off! Killer training!! The tour guide had even pre arranged special meals for me with no carbs and plenty of fish,beef,and salads!!!
TODAY"S TORTURE:
Monday, May 7, 2007 AM
CARDIO ( YEP!!) 40:00 on the highest incline @ 3.4
Monday, May 7, 2007 PM CHEST/CALVES
Incline Bench Press (after warm up)
315x3+3,315x3+2,315x3+2,315x3+1,295x3+3
Hammer Incline
6 plates x 6,6,6,5,4
Flat DB B Press (after warm-up)
120x6,5,4 100x6,6
Calf Press ( after warm-up)
405x8,8,7
Seated Calf
225x8,7,6
Followed by another 30:00 cardio session!
You guys know me pretty well, and you know that I'm low key when it comes to self promotion....I've always thought talk is cheap.... I've always let my body do the talking for me. It's why you really don't see me posting pictures of myself...like I always say.. the only pictures that mean anything are the ones taken at the contest! I even feel a little uncomfortable about what I'm going to say next... BUT, I have to say this is the best I have ever looked 7 weeks out from a show! I think I could step on stage in 2 weeks. Working with Eric Broser has been a GREAT experience and I plan on having him serve as my coach as long as I continue to compete. Something special is going on here!!
Keith
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Post by mrky03 on May 8, 2007 19:13:15 GMT -5
We don't mind if you promote yourself here! Heck we're like family! I absolutely cannot wait to see the results of your efforts Keith! Stay on point, as Tim would say!
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Post by Tim Wescott on May 8, 2007 19:52:03 GMT -5
Keith,you should post more about yourself and how you`re looking or feeling at any given time,we are interested trust me and certainly would not think you were bragging although if you did,you would have every right to do so. Beleive me,you inspire all of us and more info would mean more inspiration. I gotta` hire that bodyfx guy,I keep hearing good things about him!!  Seriously,I have big respect for Eric and have learned tons of good info from the guy over the years,he knows his stuff inside and out,and I`m proud to have him as a friend,damn good guy and humble to a fault. |
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Post by RUBICON19 on May 8, 2007 21:22:23 GMT -5
Hey. that kind of confidence is great!!! Keep it up..
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Post by masterschamp on May 9, 2007 10:07:49 GMT -5
Tuesday, May 8, 2007 AM
45:00 cardio on treadmill set at highest incline @ 3.4
Tuesday, May 8, 2007 PM BACK/ABS
Rack Deadlift (after warm-ups)
465x5+1,465x4+2,465x4+2,465x3+2,465x3+2
Weighted Chin
+30x8,7,6,6,6
U Grip BB Row ( after warm-ups)
315x6,6,6,6,5
1 Arm Hammer Row
3 plates x6,6,6,6,6
Ab Machine
100x8,8,8,7,6
Rope Crunch
100x10,8,8,7,6
Weighted Leg raise
+25x8,8,7,6,6
Cardio: 30:00 on highest incline @ 3.4
46 days till the West Palm
_________________
NO EXCUSES !
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Post by GerryT on May 9, 2007 10:24:12 GMT -5
Good going, Keith. Proud of you, and keep it going (know you will).
Talk soon, brother.
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Post by masterschamp on May 11, 2007 12:56:39 GMT -5
( from yesterday)
Thursday, May 10, 207 AM
CARDIO: Treadmill 45:00 on highest incline @ 3.4
Thursday, May 10, 2007 PM DELTS/CALVES
Seated Press
135x15,185x12,225x10,245x8,6,6,4
DB Lateral
35x12,45x10,8,7,6,6
U BB Row
110x8,6,6,6
Bent DB Row
60x6,6,5
Bb Shrugs
225x20,315x15,405x10,475x6,6,5
Standing Calf
315x10,405x8,8,7
Seated Calf
185x10,225x8,6,6
CARDIO: 30:00 Treadmill on highest incline @ 3.4
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