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Post by Tim Wescott on May 11, 2007 13:00:43 GMT -5
Friggin` insane workouts as usual Keith!
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Post by chanman83 on May 11, 2007 13:15:19 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 AMAZING!! man thats crazy.. and I love it!
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Post by RUBICON19 on May 11, 2007 13:20:25 GMT -5
Whats your current split Keith? Each BP 1 or 2 x per week?
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Post by mrky03 on May 11, 2007 19:15:57 GMT -5
Crazy numbers Keith, especially on a contest diet!
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Post by masterschamp on May 15, 2007 8:28:00 GMT -5
Monday, May 14, 2007 AM
CARDIO 45:00 treadmill on highest incline @ 3.4
PM BACK/BICEPS/ABS
Barbell Row 135x20,225x15,275x12,315x7,185x20 Pulldown 150x15,170x12,200x8,120x20 Cable Row 200x15,230x12,280x8,180x20 DB Row 85x15,95x12,105x10,65x20
Inc DB Curl 25x15,35x12,45x9 Preacher Curl 40x15,60x12,70x9 Cable Curl 50x15,60x12,70x10,40x20
Crunch Mach 80x20,20,15,13 Roman Chair BWTx20,20,20,16 Leg Raise BWTx20,15,15,13
CARDIO 30:00 treadmill on highest incline @ 3.4
40 days till the West Palm
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Post by chanman83 on May 15, 2007 10:04:15 GMT -5
I just wanted to say thats AWESOME!! 6 weeks out and look at that strength!! BTW Keith do you do cardio before you work and then after or its it AM then PM?
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Post by masterschamp on May 15, 2007 10:17:01 GMT -5
Andrew...right now it's just like I outlined in Monday's workouts. I do a separate cardio session in the AM, and then, immediately after my PM weight session, I do the second cardio workout.
Keith
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Post by chanman83 on May 15, 2007 10:19:21 GMT -5
AH Ok thanks Keith! I'll be there soon enough. Gotta love double sessions!
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Post by masterschamp on May 15, 2007 18:18:36 GMT -5
Tuesday, May 15, 2007 AM
CARDIO: 45:00 treadmill on highest incline @3.4
PM QUADS/CALVES
Squat 135x15,225x12,315x10 355x7,185x20 Hacks 225x15,315x12,405x7,185x20 Press 405x15,495x12,585x9,315x20 Ext 100x15,130x12,170x9,80x20
Standing Raise 225x15,315x12,405x10,225x20 Seated raise 135x15,185x12,225x10,135x20
CARDIO: 30:00 treadmill on highest incline @3.4
39 days till the West Palm
I sent in my entry form today....I'm doing both the Open Welterweight and the Over 40.
Keith
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Post by EBA84 on May 15, 2007 20:55:29 GMT -5
Tuesday, May 15, 2007 AM CARDIO: 45:00 treadmill on highest incline @3.4 PM QUADS/CALVES Squat 135x15,225x12,315x10 355x7,185x20 Hacks 225x15,315x12,405x7,185x20 Press 405x15,495x12,585x9,315x20 Ext 100x15,130x12,170x9,80x20 Standing Raise 225x15,315x12,405x10,225x20 Seated raise 135x15,185x12,225x10,135x20 CARDIO: 30:00 treadmill on highest incline @3.4 39 days till the West Palm I sent in my entry form today....I'm doing both the Open Welterweight and the Over 40. Keith Beautiful! Keep it going!
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Post by masterschamp on May 15, 2007 21:09:46 GMT -5
Thanks for checking in on my progress, Eric.
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Post by Hoopie on May 15, 2007 23:06:49 GMT -5
Well Keith thank god you are older than i am. Not old enough to do the masters divisions so at least i wont get my ass handed to me be ya..LOL...Gives me a chance to at least win my class/division..Cause you will definately be handing some competiters their ass to them..You have a phenominal physique and one i wish i could duplicate. You're a great inspiration and i have said this before my friend, THANKS FOR GETTING MY STARTED IN THIS SPORT!!!
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Post by masterschamp on May 15, 2007 23:34:24 GMT -5
Steve, First...it was MY pleasure to provide you with anything that you have put to use in the early stages of your career. Your attiude and enthusiasm for the sport, along with your willingness to listen and learn, makes it easy to help a guy like you. Secondly,I really think that you can accomplish alot in this game..you have the KEY ingredient: HEART. It has been great to get to know you through the boards, and I am really looking forward to meeting you in Pittsburgh this summer. I am also looking forward VERY MUCH to doing the NABBA Nationals with you in October. That team like comraderie is hard to find in such an individual sport.
Keith
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Post by masterschamp on May 17, 2007 7:41:15 GMT -5
Wednesday, May 16, 2007 AM
CARDIO: 45:00 treadmill at highest incline @3.4
PM CHEST/TRICEPS/ABS
BP To Neck 135x15,225x12,275x10,135x20 Inc B Press 135x15,225x12,275x10,135x20 Inc DB Flye 45x15,60x12,75x10,45x20 Crossovers 70x15,80x12,90x10,60x20
Dec EZ Ext 80x15,90x12,100x10,60x20 1 Arm DB Ext 15x15,25x12,35x10,15x20 Pressdown 100x15,130x12,150x10,100x20
Crunch Mach 80x15,15,15,12 Roman Chair BWT x 15,15,13,12 Leg Raise BWT x 15,15,15,12
CARDIO: 30:00 treadmill at highest incline @3.4
BWT: 171
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Post by Tim Wescott on May 17, 2007 13:45:50 GMT -5
Well Keith thank god you are older than i am. Not old enough to do the masters divisions so at least i wont get my ass handed to me be ya..LOL...Gives me a chance to at least win my class/division..Cause you will definately be handing some competiters their ass to them..You have a phenominal physique and one i wish i could duplicate. You're a great inspiration and i have said this before my friend, THANKS FOR GETTING MY STARTED IN THIS SPORT!!! Don`t worry Hoops,I`ll stand in for you when the "asshanding" commences!! LOL ;D Great workout Keith....it`ll ber awesome doing the NABBA Nats with you guys as well as Eric and FRank if they are gonna` give it a go. Keep pumping brother,as I`ve said before,you are the dark horse that`s gonna` make some big noise onstage! #arockon6ha#
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Post by masterschamp on May 18, 2007 7:18:09 GMT -5
Well Keith thank god you are older than i am. Not old enough to do the masters divisions so at least i wont get my ass handed to me be ya..LOL...Gives me a chance to at least win my class/division..Cause you will definately be handing some competiters their ass to them..You have a phenominal physique and one i wish i could duplicate. You're a great inspiration and i have said this before my friend, THANKS FOR GETTING MY STARTED IN THIS SPORT!!! Don`t worry Hoops,I`ll stand in for you when the "asshanding" commences!! LOL ;D Great workout Keith....it`ll ber awesome doing the NABBA Nats with you guys as well as Eric and FRank if they are gonna` give it a go. Keep pumping brother,as I`ve said before,you are the dark horse that`s gonna` make some big noise onstage! #arockon6ha# HEY........I"M JUST TRYING TO MAKE SURE I DON"T GET MY ASS HANDED TO ME!!!!
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Post by masterschamp on May 18, 2007 7:29:52 GMT -5
Thursday, May 17, 2007 AM
CARDIO: 30:00 treadmill on highest incline @ 3.4
PM session 1 HAMS/L BACK/ CALVES
Lying Leg Curl 80x15,100x12,130x10,80x20 Seated Curl 100x15,120x12,140x10,100x20 SL DL 135x15,225x12,255x10,135x20 G Mornings 70x15,80x12,90x10,70x20
Calf Press 225x15,315x12,405x10,225x20 Standing Calf 135x15,225x12,315x10,135x20
PM session 2:
CARDIO: 30:00 treadmill on highest incline @ 3.4 Crunches BWT x 15 x 5 (as a tri-set) Rev Crunch BWT x 15 x 5 Leg Raise BWT x 15 x 5
BWT 170.5
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Post by Tim Wescott on May 18, 2007 15:50:06 GMT -5
#woot4ho# #woot4ho# #woot4ho# #woot4ho# #woot4ho#
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Post by masterschamp on May 22, 2007 8:01:30 GMT -5
Monday, May 21,2007 AM CARDIO:
Treadmill 40:00 on highest incline @ 3.4
PM Session 1 (all sets after warm ups)
BB Row 225x10
SUPERSET BB Row 225x10 Cable Row 250x10
TRISET BB Row 225x10 Cable Row 250x8 Pulldown 200x8
GIANT SET BB Row 225x10 Cable Row 230x10 Pulldown 170x10 DB Pullover 70x10
TRISET Cable Row 200x10 Pulldown 150x10 DB Pullover 70x10
SUPERSET Pulldown 150x10 DB Pullover 70x10
DB Pullover 70x10
SUPERSET Inc DB Curl 45x10 Cable Curl 50x10
TRISET Inc DB Curl 45x8 Cable Curl 50x8 EZ BB Curl 80x8
GIANT SET Inc DB Curl 35x10 Cable Curl 40x10 EZ BB Curl 70x8 DB Conc Curl 35x10
PM Session 2 CARDIO:
Treadmill 40:00 on highest incline @ 3.4
BWT 171
32 days till the West Palm
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Post by gti steve on May 22, 2007 9:12:51 GMT -5
wow, thats some intense workout there!
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