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Post by Tim Wescott on Jun 15, 2007 15:36:14 GMT -5
Finish strong brother!! #arockon6ha#
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Post by blade on Jun 15, 2007 15:49:27 GMT -5
is it me or is the year on your posts off?
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Post by blade on Jun 15, 2007 15:50:08 GMT -5
never mind, i was on the wrong page . i'm an idiot. lol
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Post by mrky03 on Jun 15, 2007 17:03:24 GMT -5
Lookin good Keith! I know you're gonna do well my friend!
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Post by masterschamp on Jun 16, 2007 8:58:46 GMT -5
Saturday, June 16, 2007 QUADS/HAMS/CALVES
Last Leg day before the West Palm
Hacks 135x20,225x12,315x12,12,12,12
Squats 225x12,315x10,10,10,10
Ext 100x12,12,12,12
Lunges 95x15,15,15,15
Lying Curl 100x10,10,10,10
1 Leg Curl 60x15,15,15,15
Tractor Curl 100x12,12,12,12
SUPERSET:
Standing Calf 315x20,20,15,13,12,10
Calf Press 315x20,15,12,10,10,10
M-W......... 3 days of whole body workouts, cut back on the cardio to 20:00 per session from 30:00, and begin to carb load Wednesday!
Physically AND mentally,........... I AM READY!
7 days till the West Palm
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Post by EBA84 on Jun 18, 2007 9:01:56 GMT -5
Excellent workout. This is it. Cruise through these last three days and then the fun begins.
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Post by masterschamp on Jun 18, 2007 9:31:48 GMT -5
Excellent workout. This is it. Cruise through these last three days and then the fun begins. Thanks, Eric.........I am breaking my depletion workouts over the next 3 days into an AM and a PM session, each one followed by 20:00 of moderate cardio and some ab work. |
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Post by masterschamp on Jun 18, 2007 9:37:08 GMT -5
Monday, June 18, 2007 AM CHEST/BACK
U Grip Pulldown 130x15,15,15,
B Rows 185x15,15,15
Cable Rows 150x15,15,15
Inc B Press 185x15,15,15,
Flat B Press 185x15,15,15
Pec Deck 50x15,15,15
Crunches BWTx3x15
Tw Crunch BWTx3x12
Rev Crunch BWTx3x12
Leg raise BWTx3x12
CARDIO:
Treadmill 20:00 on mid incline @ 2.7
BWT 165.5
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Post by GerryT on Jun 18, 2007 9:53:03 GMT -5
Excellent as always, Keith. Should be right on the money.
Great speaking with you and hope you had an equally good Fathers Day!
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Post by chanman83 on Jun 18, 2007 10:00:39 GMT -5
I can't wait to see yoru results Keith!
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Post by EBA84 on Jun 18, 2007 10:02:58 GMT -5
Monday, June 18, 2007 AM CHEST/BACK U Grip Pulldown 130x15,15,15, B Rows 185x15,15,15 Cable Rows 150x15,15,15 Inc B Press 185x15,15,15, Flat B Press 185x15,15,15 Pec Deck 50x15,15,15 Crunches BWTx3x15 Tw Crunch BWTx3x12 Rev Crunch BWTx3x12 Leg raise BWTx3x12 CARDIO: Treadmill 20:00 on mid incline @ 2.7 BWT 165.5 Perfect. This should work great for depleting the glycogen before the carb up. |
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Post by masterschamp on Jun 18, 2007 10:09:21 GMT -5
Thanks, guys.....it looks as though I will be coming in as a Middleweight. I had considered the welterweight class, but I really don't have any BF at all left to drop, and trying to get there would mean coming in not as full as I could be. After I load and then cut water this week I should see about a net gain of 5-7 pounds which would put me right near the top of the Middleweights. I think I will be much more impressive as a full Middleweight, especially given my conditioning at this point. And the Middleweight class is actually my natural class anyway.
Keith
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Post by masterschamp on Jun 18, 2007 10:11:35 GMT -5
Monday, June 18, 2007 AM CHEST/BACK U Grip Pulldown 130x15,15,15, B Rows 185x15,15,15 Cable Rows 150x15,15,15 Inc B Press 185x15,15,15, Flat B Press 185x15,15,15 Pec Deck 50x15,15,15 Crunches BWTx3x15 Tw Crunch BWTx3x12 Rev Crunch BWTx3x12 Leg raise BWTx3x12 CARDIO: Treadmill 20:00 on mid incline @ 2.7 BWT 165.5 Perfect. This should work great for depleting the glycogen before the carb up. Thanks, Eric....your diet advice has proven invaluable...I can't thank you enough. Keith |
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Post by EBA84 on Jun 18, 2007 10:21:52 GMT -5
Perfect. This should work great for depleting the glycogen before the carb up. Thanks, Eric....your diet advice has proven invaluable...I can't thank you enough. Keith Not a problem. Always happy to help someone who is motivated and dedicated. |
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Post by masterschamp on Jun 18, 2007 22:00:48 GMT -5
Monday, June 18, 2007 PM DELTS/BICEPS/TRICEPS
Seated Press 135x15,15,15
DB Lateral 20x15,15
Bent DB Lateral 30x15,15
Alt DB Curl 30x15,15
Pressdown 120x15,15
BB Curl 60x15,15
Ohead C Ext 80x15,15
DB Conc Curl 25x15,15
DB Extension 30x15,15
Crunches BWTx15,15,15
Tw Crunch BWTx12,12,12
Rev Crunch BWTx10,10,10
Leg Raise BWTx15,15,15
CARDIO: 20:00 treadmill on moderate incline @ 2.7
5 days till the West Palm!
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Post by chanman83 on Jun 18, 2007 22:38:50 GMT -5
Keith sir... your going to do sooo well and continue the GREAT WOTW Legacy that Tim as started and many here as continued. I know you'll do very well and giving many of us more inspiration to kick butt at our shows too.
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Post by masterschamp on Jun 19, 2007 12:53:57 GMT -5
Tuesday, June 19, 2007 AM CHEST/BACK
Close Grip PD 120x15,15,15,
T Bar Row 185x15,15,15
DB Row 75x15,15,15
Flat DB B Press 80x15,15,15
Inc DB B Press 70x15,15,15
Dips BWTx20,20,18
Crunches BWTx15,15,15
Tw Crunch BWTx15,15,15
Rev Crunch BWTx15,15,15
Leg Raise BWTx15,15,15
CARDIO: 20:00 treadmill on moderate inc @ 2.7
BWT 165.5
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Post by Tim Wescott on Jun 19, 2007 13:28:45 GMT -5
Tuesday, June 19, 2007 AM CHEST/BACK Close Grip PD 120x15,15,15, T Bar Row 185x15,15,15 DB Row 75x15,15,15 Flat DB B Press 80x15,15,15 Inc DB B Press 70x15,15,15 Dips BWTx20,20,18 Crunches BWTx15,15,15 Tw Crunch BWTx15,15,15 Rev Crunch BWTx15,15,15 Leg Raise BWTx15,15,15 CARDIO: 20:00 treadmill on moderate inc @ 2.7 BWT 165.5 Nice workout Keith.........at 165 pounds,you must be shrinkwrapped!! Stay on point! #arockon6ha# |
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Post by mrky03 on Jun 19, 2007 19:07:22 GMT -5
Dynomite comes in small packages! Not that you're small by any stretch of the imagination! I'll bet you are gonna sweep these shows Keith! Totally inspiring preparation and consistency in your diet, thats what it takes and you've done well my friend!
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Post by masterschamp on Jun 21, 2007 13:03:50 GMT -5
Last post till after the show.....
I'M READY!!!
Keith
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