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Post by Tim Wescott on May 22, 2007 9:38:14 GMT -5
Crazy sh*t my brother!! #bowdown3ht#
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Post by mrky03 on May 22, 2007 19:59:36 GMT -5
Crazy stuff Keith. Totally impressive as usual!
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Post by masterschamp on May 24, 2007 9:10:57 GMT -5
Wednesday, May 23, 2007 AM
CARDIO: Treadmill 40:00 on highest incline @ 3.4
PM Session 1 CHEST/TRICEPS ( after warm ups)
Inc DB B Press 90x12
SUPERSET:
Inc DB B Press 90x12
Inc Hammer 6 plates x 10
TRISET:
Inc DB Press 90x10
Inc Hammer 6 plates x 10
Flat B Press 275x10
GIANT SET:
Inc DB Press 80x9
Inc Hammer 6 plates x 9
Flat B Press 275x8
DB Flyes 65x10
TRISET:
Inc Hammer 6 plates x 8
Flat B Press 245x8
DB Flyes 65x10
SUPERSET:
Flat B Press 245x10
DB Flyes 65x8
DB Flyes 65x10
SUPERSET:
Ohead C Ext 100x12
Lying EZ Ext 100x8
TRISET:
Ohead C Ext 100x10
Lying EZ Ext 90x9
Pressdown 130x10
GIANT SET:
Ohead C Ext 100x9
Lying Ext 90x8
Pressdown 130x9
DB Kickback 35x10
PM Session 2
CARDIO: Treadmill 40:00 on highest incline @ 3.4
Roman Chair BWT x15x5
Crunches BWT x15x5
Rev Crunches BWT x15x5
Leg Raise BWT x 15x5
BWT: 168
31 days till the West Palm
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Post by mrbeefy on May 24, 2007 9:35:43 GMT -5
Killer WO Keith!
I really like the way you build onto your supersets, trisets, monstersets, etc.
Cool idea. I like it.
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Post by chanman83 on May 24, 2007 11:12:20 GMT -5
It soo awsome to read keith's journal. PUMPS ME UP!!
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Post by masterschamp on May 24, 2007 17:52:45 GMT -5
Thought I'd post my LEG work for the week. These were 2 workouts split over two days(Tuesday) (Thursday).
Tuesday, May 22,2007 AM
CARDIO: Treadmill 40:00 on highest incline @ 3.4
PM Session 1 ( after warm ups)
Squats 3155x10
SUPERSET
Squats 315x10
Walking Lunge 125x10
TRISET
Squats 275x10
Walking Lunge 125x8
Leg Press 14 plates x 10
GIANT SET
Squats 225x10
Walking Lunge 95x10
Leg Press 14 plates x 8
Leg Extension 120x10
TRTISET
Walking Lunge 95x10
Leg Press 12 plates x 10
Leg Extension 100x10
SUPERSET
Leg Press 12 plates x 10
Leg extension 100 x 10
Leg extension 100x10
Calf Raise 365x10
SUPERSET
Calf Raise 365x10
Seated Calf 225x8
TRISET
Calf Raise 365x10
seated Raise 185x9
Calf Press 405x9
PM Session 2
CARDIO: Treadmill 40:00 on highest incline @ 3.4
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Post by masterschamp on May 24, 2007 17:59:54 GMT -5
Thursdday, May 24, 2007 AM
CARDIO: Treadmill 40:00 on highest incline @ 3.4
PM Session 1
Seated Leg Curl 130x10
SUPERSET
Seated Leg Curl 130x10
Lying Leg Curl 130x10
TRISET
Seated Leg Curl 130x10
Lying Leg Curl 130x8
Hyperextension 45x10
GIANT SET
Seated leg Curl 110x10
Lying Leg Curl 110x10
Hyperextension 45x8
SL Dlift 225x10
TRISET
Lying Leg Curl 110x10
Hyperextension 25x10
SL Deadlift 225x10
SUPERSET
Hyperextension 25x10
SL Deadlift 225x8
SL Deadlift 225x8
Standing Calf 365x10
SUPERSET
Standing Calf 365x10
Seated Calf 225x8
TRISET
Standing Calf 365x8
Seated Calf 185x9
Calf Press 405x8
PM Session 2
CARDIO: Treadmill 40:00 on highest incline @ 3.4
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Post by youngblood on May 24, 2007 18:02:15 GMT -5
Call Guiness!!!! We have a new world record holder here at WOTW!!!  Man, I have no idea how you can lift that weight, and do it in tri-sets....I can't do that kind of stuff with straight sets!!! Damn fine work!!! #bbravosmiley8hh# #arockon6ha# #bowdown3ht# |
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Post by mrky03 on May 24, 2007 18:25:03 GMT -5
Holy cow Keith! You are the model for P/RR/S training at its finest!
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Post by masterschamp on May 25, 2007 22:37:00 GMT -5
Posted this weeks new pics on the general board. 4 weeks till the West palm, 8 weeks till the Nationals.
Keith
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Post by RUBICON19 on May 25, 2007 23:45:05 GMT -5
Posted this weeks new pics on the general board. 4 weeks till the West palm, 8 weeks till the Nationals. Keith Going to General Section RIGHT NOW!!!  |
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Post by masterschamp on May 29, 2007 4:03:52 GMT -5
Monday, May 28, 2007 AM
CARDIO: Treadmill 30:00 on highest incline @ 3.4
PM Session 1: BACK/BICEPS
SUPERSET:
Stiff Arm Pulldowns 100x15,10
Wide Grip Pulldowns 150x12,10
Cable Row 250x20,280x15,12,10
SUPERSET:
Stiff Arm Pulldown 100x10,10
Close Grip Pulldown 150x10,10
Barbell Row 225x10,275x8,8,6
Cable Row 280x15,12,10
SUPERSET:
Alt DB Curl 40x10,8
DB Hammer Curl 40x10,8
Barbell Curl 100x8,6,6,6
Cable Curl 80x15,12,10
PM Session 2:
CARDIO: 30:00 treadmill on highest incline @ 3.4
ABS:
Crunches 25x15,12,10
Rev Crunches BWT x 20,20,20
Leg Raise BWT x 15,15,15
Twists Bwt x100
26 days till the West Palm
BWT 170
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Post by mrky03 on May 29, 2007 7:59:03 GMT -5
Keith, great workouts! You look terrific, I can't imagine anyone coming in to your show in better condition! You're a total inspiration to all of us here.
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Post by Tim Wescott on May 30, 2007 20:39:11 GMT -5
Ditto Joel !
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Post by Intensity on May 31, 2007 11:57:37 GMT -5
With workouts like that, it's easy to understand why everyone in here were astonished by your last week pictures... and so are going to be West Palm citizens!!!!
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Post by masterschamp on May 31, 2007 12:03:29 GMT -5
Joel, Tim, Mo....Thanks guys....always means alot coming from guys as knowledgeable as you three.
Keith
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Post by masterschamp on Jun 6, 2007 4:08:39 GMT -5
I know I haven't posted my workouts much lately...but I have really been busy with my contest prep. Here's my most recent QUAD workout:
QUADS:
Squats 135x20,225x15,315x10,365x6,6,6, 135x20
Hacks 315x10,405x6,6,6, 135x20
Leg Ext 150x6,6,6, 80x20
Leg Press 12 platesx10,16 platesx6,6,6, 8 platesx20
St calf 225x15,315x10,405x6,6, 225x20
Seated Calf 225x6,6,6 135x20
I have been training my #$% off..................I am in a VERY good place right now,body-wise, in relation to my upcoming shows. You guys know that I really do not like to blow my own horn, but let's just say when I step on stage ...I will be READY! I am seeing things that I have not seen before in relation to my body and I am VERY EXCITED at the thoughts of competing, not only in 3 weeks,but throughout this year.
Keith
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Post by Tim Wescott on Jun 6, 2007 5:50:12 GMT -5
Insane numbers Keith!! #arockon6ha#
You sound psyched bro,train hard!!
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Post by mrky03 on Jun 6, 2007 18:23:18 GMT -5
Go get em Keith! We're behind ya!
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Post by chanman83 on Jun 6, 2007 20:45:23 GMT -5
I know I haven't posted my workouts much lately...but I have really been busy with my contest prep. Here's my most recent QUAD workout: QUADS: Squats 135x20,225x15,315x10,365x6,6,6, 135x20 Hacks 315x10,405x6,6,6, 135x20 Leg Ext 150x6,6,6, 80x20 Leg Press 12 platesx10,16 platesx6,6,6, 8 platesx20 St calf 225x15,315x10,405x6,6, 225x20 Seated Calf 225x6,6,6 135x20 I have been training my #$% off..................I am in a VERY good place right now,body-wise, in relation to my upcoming shows. You guys know that I really do not like to blow my own horn, but let's just say when I step on stage ...I will be READY! I am seeing things that I have not seen before in relation to my body and I am VERY EXCITED at the thoughts of competing, not only in 3 weeks,but throughout this year. Keith For everyone who wanted to know where I get my push for crazy legs workout?? LOOK ABOVE! The only thing I need left is holes in my shorts ahahah |
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