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Post by Tim Wescott on May 26, 2006 16:24:33 GMT -5
YEAH BABY !!!!!!!!!!!! #bbarbellsmiley4dr#
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Post by masterschamp on May 27, 2006 8:29:27 GMT -5
Saturday, May 27, 2006 AM CHEST/CALVES
(work sets only)
Inc BP 315x4,4,4,4,4,3,3,3
Inc Hammer 285x4,4,4,4
Flat DB Flye 70x6,6
Calf raise 455x6,6,6,6,4,4
Seated Calf 225x6,4
TREADMILL: 20:00 on highest incline @ 3.4
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Post by Tim Wescott on May 27, 2006 9:25:30 GMT -5
Another good one Keith.................how many warmup sets did you do before hitting the 315 on inclines? ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by RUBICON19 on May 27, 2006 10:10:39 GMT -5
Another good one Keith.................how many warmup sets did you do before hitting the 315 on inclines? ![???](//storage.proboards.com/forum/images/smiley/huh.png) 852...
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Post by masterschamp on May 27, 2006 10:44:32 GMT -5
Another good one Keith.................how many warmup sets did you do before hitting the 315 on inclines? ![???](//storage.proboards.com/forum/images/smiley/huh.png) Tim, My warm ups went like this: 135x20, 225x12, 275x8...... after the inclines I went right to my top sets for the remaining two exercises. On the calf raise I only had one warm up set of 365x12, no warm ups on the seated calf.
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Post by masterschamp on May 27, 2006 10:45:41 GMT -5
Another good one Keith.................how many warmup sets did you do before hitting the 315 on inclines? ![???](//storage.proboards.com/forum/images/smiley/huh.png) 852...[/quote I'll tell you the truth, Randy,.....sometimes by the end of the workout I FEEL like I did 852 sets!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on May 27, 2006 11:05:55 GMT -5
Thanks Keith,I often wonder how many warmups some guys do before reaching that kind of heavy weigth.
Look at Mentzers training,one set to failure,but he more than likely did quite a few warmups especially on the bigger more demanding bodyparts/exercises like back and squats.
Actually he was doing volume in a pyramid fashion. ;D
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Post by masterschamp on May 27, 2006 15:46:46 GMT -5
Saturday, May 27, 2006 PM DELTS/TRICEPS
(work sets only)
Seated DB Press 75x4,4,4,4,3,3
U BB Row 125x4,4,4,4
Bent Lateral 65x6,6
Inc 2 Arm OH DB Ext 80x6,6,4 70x6,6,5
Dec EZ Ext 125x4,4
1 Arm Pressdown 70x6,6
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Post by TNA on May 27, 2006 18:45:07 GMT -5
Great one Keith!!
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Post by masterschamp on May 29, 2006 8:21:48 GMT -5
Monday, May 29, 2006 AM BACK/TRAPS
(work sets only)
CG T Bar Row 5 plates x 9,9,7 WG BB Row 225x12,12,10 U Grip Pdown 150x15,15,14 Stiff Arm Pdown 120x20,20 1 Arm Row (Hammer) 3 plates x 22,21
CG U BB Row 120x9,8,7 DB Shrug 130x12,12 Smith BB Shrug 365x20,17
Treadmill: 25:00 on highest incline @ 3.4
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Post by mrky03 on May 29, 2006 12:14:28 GMT -5
Nice one Keith!
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Post by masterschamp on May 29, 2006 14:20:53 GMT -5
Monday, May 29, 2006 PM BICEPS/ABS
(work sets only)
CG EZ Bar Curl 115x9,8,7
WG Preacher 85x12,12,10
Lying C Curl 50x15,13
Inc Hammer Curl 40x20,17
Cable Crunch 80x12,10 Rev Crunch +25x15,13 Side C Crunch 40x20,15
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Post by Tim Wescott on May 29, 2006 14:39:24 GMT -5
No holiday for you huh Keith........me either if my damn gym wasn`t closed today.
I remember when the little mom & pop type gyms would never close..............only the hardcore guys would be in their training during the biggest snowstorm of the year, or doing squats on X-Mas morning.
I remember people asking me and my old training partner Ray Harris what we did for Christmas...........we would always look at each other and smile and say..............LEGS!!! ;D
The average slob just didn`t get it....still doesn`t !!
The "gyms"/fitness centers today suck,but that`s another whole can of worms!! ;D
Sorry,I went off-topic a bit! #focus3hy#
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Post by masterschamp on May 30, 2006 7:41:01 GMT -5
Tuesday, May 30, 2006 AM HAMS/L BACK
(work sets only)
Lying Leg Curl 140x9,9,8
Seated Leg curl 100x12,12,10
SL Deadlift 225x15,13,13
Adduction Machine pin 6 x20,16,16
Hyperextension +25x20,17
Deadlift 365x10, 405x7
TREADMILL: 25:00 on highest incline @ 3.4
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Post by masterschamp on May 30, 2006 16:17:03 GMT -5
Tuesday, May 30, 2006 PM QUADS
(work sets only)
Leg Extensions 200x9,9
Hacks 10 plates x 12,12,11,10
Leg Press 16 plates x 15,13 14 plates x 13 12 plates x 15
Walking Lunge (DB) 40x20,20
Leg Extension 100x23,21
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Post by Tim Wescott on May 30, 2006 16:39:52 GMT -5
Simply incredible as usual !! #bnotworthysmiley5cb#
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Post by mrky03 on May 30, 2006 17:22:11 GMT -5
Inspiring as usual Keith! I can't wait to get back at it!
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Post by TNA on May 30, 2006 18:15:40 GMT -5
Looks great once again Keith!
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Post by masterschamp on May 30, 2006 19:40:33 GMT -5
Thanks, guys...your encouragement means alot...........especially since you guys are so accomplished in this game, and know what kind of war we wage in that gym, day in and day out, to do this. I'm gonna feel like you guys are right there with me at the contest!
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Post by EBA84 on May 30, 2006 21:16:35 GMT -5
Good luck to you Keith. We train alot alike except I prefer to hit each bodypart once a week. Great minds think alike! LOL
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